3 Marinade Recipes

Chimichurri

Chimichurri originates from Argentina. It can be used as a marinade or dipping sauce

1 ½ cups chopped flat leaf parsley
½ cup chopped red bell pepper
6 cloves garlic, finely chopped
1tsp crushed red pepper flakes
1 cup olive oil (extra virgin if you have it)
½ tsp fresh ground pepper
½ cup white vinegar
2 TBS red wine vinegar
½ cup water
½ tsp ground cumin
2 TBS dried oregano
1 tsp salt

Mix all ingredients in blender and refrigerate for at least 6 hours before using.

Nutritional Information based on 16 servings as a dip, 1 serving is 3 TBS
128 calories
13.6 g fat
149.6 mg sodium
60.8 mg postassium
2 g carbohydrates
.3 g protein


Chicken Yucatan
Serves 6

6 boneless, skinless chicken breasts, 3 oz each
3 TBS fresh orange juice
3 TBS unsweetened pineapple juice
2 TBS fresh lime juice
2 tsp dried oregano
1 TBS olive oil
1/2 tsp ground cumin (can use 1 tsp, to taste)
1 tsp chili powder
1 garlic clove finely chopped
½ tsp salt
4-6 dashes Tabasco sauce (or to taste, use less or more)

Combine all ingredients in a food processor or blender, puree until smooth. Brush some of the mixture on chicken. Can try it on beef or fish

Nutrition information based on 3 oz skinless chicken breast, per serving , 6 servings
126.3 calories
3.5 g fat
49.3 mg cholesterol
255 mg sodium
268.2 mg potassium
2.9 g carbohydrate
19.9 g protein

Lime Barbecued Chicken
Serves 4

4 -3 ounce boneless skinless chicken breasts
Juice of 3 limes
2 cloves garlic, finely chopped
1 small fresh gingerroot, finely chopped
6 TBS tamari, soy or teriyaki sauce—USE LOW SALT SOY SAUCE AND THE SODIUM WILL BE REDUCED
3 TBS fresh rosemary or thyme or 3 tsp dried
3 TBS olive oil

Combine ingredients in blender or food processor, pour over chicken and refrigerate at least 4 hours. Cook on grill till done. Can try it on beef or fish

Nutrition information based on 3 oz skinless chicken breast, per serving , 4 servings
209.1 calories
11.4 g fat
49.3 mg cholesterol
1409.7 mg sodium
322.9 mg potassium
5.4 g carbohydrates
21.4 g protein

Please note: Using the sauces as marinades will reduce the calories since you are not drinking the marinade, merely soaking the meat in it.