Tandoori Marinade

This fat-free marinade makes chicken, beef, lamb, and even fish tender and tasty.
makes enough for 4 chicken breast or fish fillets or about 1 pound of meat.

Makes 4 servings.

1/2 onion, coarsely, crushed

4 1/2 garlic cloves, crushed

2 1/2 tablespoons minced peeled fresh ginger

1 tablespoon fresh lemond juice

1 cup plain fat-free yogaurt

1/2 teaspoon salt

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1/4 teaspoon freshly ground pepper

1/4 teaspoon cinnamon

1/8 teaspoon ground cardamon

1/8 teaspoon ground cloves


In a food processor or blender, combine the onion, gralic, ginger, and lemon juice: puree.
Add the yogurt, salt, coriander, cumin, pepper, cinnamon, cardamom, and cloves: process until combined.

About 1/3 cup: 47 cal.

Dijon Herb Marinade

This marinade can be used on chicken, lamb or fish. Rub on chicken lamb or fish, then refrigerate for at least one hour or overnight.

Makes Six servings.

2 1/2 tablespoons Dijon Mustard

4 teaspoons of minced fresh rosemary

2 tablespoons of chopped fresh oregano, or 3/4 teaspoons dried

1 1/2 tablespoons of water

1 1/2 teaspoons of red-wine vinegar

1 shallot, finely chopped

2 1/2 garlic cloves, minced

In a small jar with a tight-fitting lid, combine all ingredients and shake well.

About 9 calories per 1 1/2 tablespoons