Healthy Grilling Marinades

Tangy Yogurt-Spice Marinade

1 1/2 cups low-fat yogurt

2 Tbsp. fresh lemon juice
2 tsp. minced garlic cloves
2 tsp. minced fresh ginger (or 1 tsp. dried, ground ginger)
2 tsp. ground coriander
1 tsp. ground turmeric
1/4 tsp. cayenne pepper

Place all ingredients in a blender and combine at low speed. Pour into large, wide and shallow non-metal casserole dish or mixing bowl.
Add food to be grilled and turn to coat all sides. Cover and refrigerate at least 1 hour.

Makes 6 servings. (About 1 2/3 cups)
Per serving: 23 calories, 0 g total fat (0 g saturated fat), 3 g carbohydrates, 1.5 g protein, 0 g dietary fiber, 22 mg sodium.

Herbed Dijon Marinade and Basting Sauce

3 Tbsp. olive oil
2 Tbsp. balsamic vinegar
1/4 cup finely chopped shallots
3 garlic cloves, finely minced
3 Tbsp. Dijon mustard
2 Tbsp. freshly squeezed lemon juice
1 Tbsp. grated lemon peel
1 Tbsp. finely minced fresh thyme, or 1/2 tsp. crushed dried thyme
3/4 tsp. crushed dried tarragon

In medium bowl, combine all ingredients. Pour half into a container with lid to reserve for basting while grilling. Place other half of mixture into large non-metal casserole dish or mixing bowl.
Add food to be grilled and turn to coat all sides. Cover and refrigerate at least 1 hour.

Makes 8 servings. (About 1 cup)
Per serving: 28 calories, 3 g total fat (0 g saturated fat), 1 g carbohydrates, 0 g protein, 0 g dietary fiber, 36 mg sodium.

Citrus Marinade

1 cup orange juice
1/4 cup lemon juice
1/4 cup lime juice
2 cloves garlic, minced
1 tsp. ground coriander
1 tsp. lemon-pepper seasoning

Mix all ingredients together in large, wide and shallow non-metal casserole dish or mixing bowl.
Add food to be grilled and turn to coat all sides. Cover and refrigerate for 1-6 hours.

Makes 4 servings. (about 1.5 cups)
Per serving: 19 calories, 0 g total fat (0 g saturated fat), 5 g carbohydrates, 0 g protein, 0 g dietary fiber, 0 mg sodium.

Mediterranean marinades