Marinades are especially popular during the grilling season. They enhance tenderness as well as taste. And, in mysterious ways scientists don't completely understand, marinades work magic combating the harmful carcinogens that form when meat, fish, or poultry is grilled.

Here are two marinades - one with the flavors of India, the other, of Polynesia. They are especially appropriate for summertime grilling and work equally well with poultry, red meat and seafood.

Raj-Style Marinade

Makes enough for 4 servings (for 3/4-1 lb. skinless chicken breasts).

Ingredients

  • 1-1/2 cups low-fat plain yogurt
  • 2 Tbsp. fresh lemon juice
  • 1/4 tsp. cayenne pepper
  • 2 tsp. minced garlic
  • 2 tsp. ground coriander
  • 1 tsp. ground turmeric
  • 2 tsp. minced fresh ginger
  • Salt and white pepper to taste

Directions

  1. Place yogurt, lemon juice and seasonings in a blender and mix at low speed until well combined.
  2. Place chicken breasts (or other kinds of meat) in a non-metal pan. Add yogurt mixture, mixing with a wooden or plastic spoon until chicken is well coated. Cover the pan and marinate in the refrigerator up to 60 minutes.
  3. Take chicken out of marinade and remove excess marinade with paper toweling. Grill chicken until cooked through (when juices run clear), turning frequently to prevent charring.

Nutritional Information Per Serving (Marinade Only):
62 calories
1 g. total fat
less than 1 g. saturated fat
8 g. carbohydrate
5 g. protein
0 g. dietary fiber
65 mg. sodium
Diabetic Exchanges: 1/2 Low-Fat Milk

Polynesian Marinade

Makes enough marinade for 3/4 to 1 lb. meat, chicken or fish, or 4 servings.

Ingredients

  • 1-1/2 cups unsweetened papaya juice or 1 papaya, pureed, plus water to equal 1-1/2 cups in total
  • 1 Tbsp. reduced-sodium soy sauce
  • 1 Tbsp. fresh lime juice
  • 1/2 tsp. minced fresh ginger
  • 1/4-1/2 tsp. dried hot red pepper flakes, or to taste
  • 1/2 tsp. salt

Directions

  1. Combine all ingredients in a blender and mix on low speed until smooth. Transfer to a non-metal pan. Add meat, poultry, or fish and mix with a non-metal spoon until thoroughly coated.
  2. Cover and let stand for 30 minutes at room temperature or refrigerate for 1 hour. Take food out of marinade and remove excess marinade with paper toweling. Grill until cooked, turning frequently to prevent charring.
Nutritional Information Per Serving (Marinade Only):
31 calories
less than 1 g. total fat
0 g. saturated fat)
8 g. carbohydrate
less than 1 g. protein
1 g. dietary fiber
518 mg. sodium
Diabetic Exchanges: 1/2 Fruit