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WW Marinade Recipes

Page history last edited by PBworks 12 years ago


 

  • These marinades are easy to make and turn ordinary poultry into a gourmet meal - - practically no work on your part! Be sure to discard the marinade afterward, or else bring it to a full boil before using it as a sauce. Each recipe is great for marinating 1 pound of skinless, boneless poultry, whether you broil or grill it:

 

Chinese Plum

Combine 2 plums (peeled and finely chopped), 1/3 cup cider vinegar, ¼ cup apple juice, 2 tablespoons honey, 1 tablespoon minced garlic. Makes about ¾ cup or 12 tablespoons (per tablespoon - 25.9 calories/0.1 fat grams/0.3 fiber grams).

 

Currying Favor

Combine 1 cup apple juice, ¼ cup cider vinegar, 1 teaspoon curry powder, 1 teaspoon minced garlic and ¼ teaspoon crushed red pepper flakes. Makes about 1 ¼ cup or 20 tablespoons (per tablespoon - 6.9 calories/0 fat grams/0 fiber grams).

 

Great Grilling

Combine ½ cup balsamic vinegar, ½ cup orange juice, ¼ cup chopped onions, 1 tablespoon honey, 1 teaspoon chopped fresh cilantro, ½ teaspoon olive oil, and 1/8 teaspoon crushed red pepper flakes. Makes about 1 ¼ cup or 20 tablespoons (per tablespoon - 8.7 calories/0.1 fat grams/0.1 fiber grams).

 

Mighty Mint

Bring ¼ cup grape jelly and ¼ cup cider vinegar to a boil; add ¼ cup chopped fresh mint and 2 tablespoons reduced-sodium soy sauce. Let cool before using. Makes about ¾ cup or 12 tablespoons (per tablespoon - 20.3 calories/0 fat grams/0.2 fiber grams).

 

Orange You Glad?

Combine ½ cup orange juice, 1 teaspoon grated orange rind, 1 teaspoon grated fresh ginger, 1 teaspoon minced garlic and ¼ teaspoon dark sesame oil. Makes about ½ cup or 8 tablespoons (per tablespoon - 9.2 calories/0.2 fat grams/1.8 fiber grams).

 

Pucker Up

Combine ½ cup dry sherry or defatted chicken stock, 2 tablespoons lemon juice, 1 teaspoon minced garlic, 1 teaspoon stone-ground mustard and ½ teaspoon prepared horseradish. Makes about 9 tablespoons (per tablespoon wit the sherry - 20.6 calories/0 fat/0 fiber…with the chicken stock - 3.4 calories/0 fat/0 fiber).

 

Teriyaki Treat

Combine ½ cup unsweetened pineapple juice, ¼ cup reduced-sodium soy sauce, 1 teaspoon grated fresh ginger and 1 teaspoon minced garlic. Makes about ¾ cup or 12 tablespoons (per tablespoon 9.5 calories/0 fat/0.1 fiber).

 

  • Marinades are the most effective way to flavor and moisten extra-lean cuts of meat which can often be dry due to lack of fat. Use about 1 pound of lean beef or pork with any of the following marinades. For the best results, marinate the meat in the refrigerator for at least 1 hour. To keep meats moist during cooking, baste frequently with the marinade:

 

Chinese Cheer

Combine 3 tablespoons honey, 1 tablespoon reduced sodium soy sauce, 1 tablespoon sherry (optional), 1 tablespoon minced jalapeno peppers (wear plastic gloves when handling), 1 teaspoon dark sesame oil and 1 teaspoon minced garlic. Makes about 1/3 cup or just over 5 tablespoons (per tablespoon with sherry - 54.3 calories/0.9 fat grams/0.1 fiber grams…without sherry - 50.2 calories/0.9 fat grams/0.1 fiber grams).

 

Citrus Glaze

Combine ¼ cup lemon juice, 1 tablespoon honey, 1 teaspoon grated lemon rind, ¼ teaspoon salt and ¼ teaspoon ground black pepper. Makes about 1/3 cup or just over 5 tablespoons (per tablespoon - 19.1 calories/0 fat grams/0.6 fiber grams).

 

Curry Yogurt

Combine ½ cup nonfat plain yogurt, 1 tablespoon packed brown sugar, 1 teaspoon curry powder and 1 teaspoon olive oil. Makes about ½ cup or 8 tablespoons (per tablespoon - 20.2 calories/0.6 fat grams/0.1 fiber grams).

 

Honey and Spice

Combine 3 tablespoons honey, 2 tablespoons dijon mustard, 1 tablespoon lemon juice, 1 tablespoon frozen orange juice concentrate and 1 teaspoon ground cinnamon. Makes about 1/3 cup or just over 5 tablespoons (per tablespoon - 50.7 calories/0.3 fat grams/0.1 fiber grams).

 

Latin Salsa

Combine 1/3 cup mild or medium salsa, 1 tablespoon packed brown sugar, ½ teaspoon ground cumin, ¼ teaspoon ground red (cayenne) pepper and a pinch of salt. Makes about 1/3 cup or just over 5 tablespoons (per tablespoon - 15.2 calories/0.1 fat grams/0.3 fiber grams.

 

Maple Madness

Combine ¼ cup balsamic vinegar, 3 tablespoons maple syrup, 1 teaspoon minced garlic and 1 teaspoon olive oil. Makes about ½ cup or 8 tablespoons (per tablespoon - 25.7 calories/0.6 fat grams/0 fiber grams).

 

Tomato Bliss

Combine ¼ cup tomato puree, ¼ cup nonfat plain yogurt, 1 tablespoon reduced sodium soy sauce, 1 teaspoon chili powder, 1 teaspoon minced garlic and 1 teaspoon sugar. Makes about ½ cup or 8 tablespoons (per tablespoon - 11.1 calories/0.1 fat grams/0.3 fiber grams).

 

Zippy Mustard

Combine ¼ cup lemon or lime juice, 1 tablespoon dijon mustard, 1 tablespoon chopped fresh parsley or cilantro, 1 teaspoon minced garlic and 1 teaspoon grated lemon or lime rind. Makes about 1/3 cup or 5 tablespoons (per tablespoon with lemon juice - 6.7 calories/0.1 fat grams/0.1 fiber grams…with lime juice - 6.9 calories/0.2 fat grams/0.1 fiber grams).

 

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Steak Marinade

Yield: 4 Servings

 

1 tablespoon olive oil

1 garlic clove, minced

1 tablespoon worcestershire sauce

1 tablespoon balsamic vinegar (or white)

1 teaspoon mustard

1 tablespoon soy sauce

 

Mix all ingredients together and place steaks into freezer bag with marinade, preferably overnight.

 

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Mustard Basting Sauce for Chicken and Vegetables on the Grill

 

½ cup butter (I use the butter buds packet mixed with water)

1/3 cup chopped shallots

2 Tablespoons olive oil

3 Tablespoons Dijon mustard

2 Tablespoons fresh lemon juice

1 Tablespoon grated lemon peel

 

Melt butter in a small saucepan. Remove from heat and add other ingredients. Wisk until mixture forms a smooth sauce. Baste raw chicken, and fresh vegetables, such as peppers, zucchini, asparagus, mushrooms, onions, carrots, etc. Place on heated grill and cook until done.

 

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Marinade for Fish

 

2 T dry sherry

1 t sesame oil

1 T soy sauce

1 clove garlic, chopped

1 tsp minced ginger (bottled)(optional)

 

Marinate in a ziplock bag for an hour or two, then broil or grill. Delicious!

 

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Quick Asian Marinade

Marinade for salmon or chicken

 

1/3 Cup Soy Sauce

3 Tablespoons Sugar or Honey

1 Tablespoon Olive Oil (or sesame if you prefer)

1/4 teaspoon Crushed Red Pepper Flakes

 

Mix all together in a sealable baggie. Add salmon. Refrigerate for at least 20 minutes but no more than 2 hours.

 

Roast salmon at 425* for 10 - 15 minutes/1" thick

 

If desired, pour marinade in a small sauce pan and boil for at least 1 minute...then let simmer to reduce and become syrupy.

 

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