Low fat/low calorie marinades

[Daiana]

My husband and I are on a weight lifting program (12 week) and have been eating foods high in protein with a sensible amount of carbs and calories. I have been searching for a marinade to be used on meats. I searched cooking light's recipes and found that even though they sounded wonderful, they were not what I was searching for; most called for honey or oil. Does anyone have a recipe they could share with me? Oh, I tried using rosemary and did not like it. Thank you.

[pookie1970]

Since you are looking for something w/o oil, have you thought about using dry rubs to season the meat/chicken? Basically, they are combinations of spices/seasonings that are rubbed into the flesh of the meat. I think CL did an article on these awhile back, but can't remember when. When I get home, I'll look for some ideas for you.

[Gail]

Since I don't know exactly what your tastes are or what you're cooking, I'm tossing in a couple of old threads which may have something which meets your needs: http://www.cookinglight.com/bbs/Forum1/HTML/004620.html http://www.cookinglight.com/bbs/Forum1/HTML/005702.html http://www.cookinglight.com/bbs/Forum1/HTML/006223.html

I will also refer you to several of recipes I've posted in the past, not that you may necessarily wish to make the particular dishes, rather that the style of marinating may work for you. Please check out the Cuban recipes I've posted (pierna asada and boliche) for another approach to marinating.
http://www.cookinglight.com/bbs/Archives/Archive-000002/HTML/20000711-1-000017.html

And although I'm kind of sick and tired of the mention of the stuff myself, you may also wish to check out my Psycho Chicken recipe for a quick flavor fix using garlic, thyme, salt, pepper, vinegar and wine.
http://www.cookinglight.com/bbs/Archives/Archive-000001/HTML/20010301-1-001888.html

Dunno if I helped at all, but at least I tried. Good luck in your endeavors!

[patsyk]

Here are some dry rub recipes to try... I personally haven't tried any of these, but now that I found them, I'll have to add them to my long list of things to try this summer on the grill! http://www.cookinglight.com/bbs/biggrin.gif Hope these help!
AKA - pookie1970 (I had to reregister at work because the bb wouldn't let me post!)


* Exported from MasterCook *

Asian Rub

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons sesame seeds -- toasted
2 teaspoons ground turmeric
1 teaspoon ground coriander
1/2 teaspoon salt
1/2 teaspoon onion powder
1/4 teaspoon ground cumin
1/8 teaspoon ground cinnamon

Combine all ingredients.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.77"
Copyright:
"© Cooking Light"
Yield:
"1/4 Cup"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 33 Calories; 2g Fat (62.3% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 268mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0


* Exported from MasterCook *

Alsatian Rub

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons plus 1 teaspoon salt-free lemon pepper
1 1/2 tablespoons instant minced onion
1 teaspoon caraway seeds -- crushed
1/2 teaspoon garlic powder
1/2 teaspoon sugar
1/4 teaspoon white pepper
1/2 teaspoon salt

Combine all ingredients.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.76"
Copyright:
"© Cooking Light"
Yield:
"1/4 Cup"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 21 Calories; trace Fat (9.1% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 777mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fat; 0 Other Carbohydrates.


Nutr. Assoc. : 3899 4289 252 0 0 0 0


* Exported from MasterCook *

Fire-and-Spice Rub

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons cracked black pepper
2 tablespoons grated Parmesan cheese
2 teaspoons dried basil
2 teaspoons dried rosemary
2 teaspoons dried thyme
1/4 teaspoon garlic powder
1/4 teaspoon salt

Combine all ingredients.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.76"
Copyright:
"© Cooking Light"
Yield:
"1/3 Cup"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 21 Calories; 1g Fat (30.7% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 146mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0


* Exported from MasterCook *

Mediterranean Rub

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : International July '97
Sauces/Condiments/Marinades

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons fennel seeds -- crushed
1 tablespoon freeze-dried chives
1 tablespoon mustard seeds -- crushed
1 teaspoon lemon pepper
1/4 teaspoon garlic powder
1/4 teaspoon salt

Combine all ingredients.

Serving Size: 1 tablespoon

Cuisine:
"Mediterranean"
Source:
"Cooking Light, July 1997, p.77"
Copyright:
"© Cooking Light"
Yield:
"1/4 Cup"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 25 Calories; 1g Fat (40.3% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 221mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat.


Nutr. Assoc. : 3269 2628 939 0 0 0


* Exported from MasterCook *

Spicy Bayou Rub

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : July '97 Sauces/Condiments/Marinades


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons paprika
2 teaspoons garlic powder
1 1/2 teaspoons dried thyme
1 teaspoon ground red pepper
3/4 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon ground nutmeg

Combine all ingredients.

Serving Size: 1 tablespoon

Source:
"Cooking Light, July 1997, p.77"
Copyright:
"© Cooking Light"
Yield:
"1/4 Cup"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 19 Calories; 1g Fat (22.3% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 269mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0



[This message has been edited by patsyk (edited 05-16-2001).]

[cchhbb]

This isn't a rub, but I think it is quite tasty. I don't have the measurements, so you will have to guess. I think this is an excellent marinade for chicken and pork. Haven't tried it on beef so I can't comment.

Combine soy sauce (I use reduced sodium)and lemon juice in a ziplock bag. Add garlic to taste. Add meat and leave for several hours. I usually then grill.