5 Ways Kabobs & Marinades
Marinade Instructions:
To prepare marinade, combine all ingredients except the oil in a bowl, then slowly drizzle in the oil while whisking to emulsify the marinade.
Lager Marinade
Protein: chicken, beef, pork
2 garlic cloves, minced
2 tablespoons brown sugar
1/2 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
Approximate nutritional values per 2 tablespoons:
28 Calories, 1g Fat (0g Saturated), 0mg Cholesterol,
70mg Sodium, 3g Carbohydrates, 0g Fiber, 0g Protein
Tuscan Marinade
Protein: chicken, pork
6 tablespoons fresh lemon juice
3 tablespoons finely chopped fresh basil leaves
1 tablespoon anchovy paste
1/2 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
1/3cup extra virgin olive oil
Approximate nutritional values per 2 tablespoons:
11 Calories, 0g Fat (0g Saturated), 1mg Cholesterol,
254mg Sodium, 1g Carbohydrates, 0g Fiber, 0g Protein
Orange-Ginger Marinade
Protein: chicken, pork, fish, seafood
1 cup fresh orange juice
1/4 cup less-sodium soy sauce
2 tablespoons grated peeled fresh ginger
2 tablespoons rice vinegar
1 tablespoon packed light brown sugar
2 teaspoons orange zest
1/4 teaspoon ground white pepper
1/4 cup vegetable oil
Approximate nutritional values per 2 tablespoons:
48 Calories, 4g Fat (1g Saturated), 0mg Cholesterol,
154mg Sodium, 3g Carbohydrates, 0g Fiber, 0g Protein
Pineapple-Coconut Marinade
Protein: chicken, fish, seafood
1/2 cup pineapple juice
1/3 cup light coconut milk
1/4 cup fresh lime juice
2 tablespoons honey
2 tablespoons canola oil
Approximate nutritional values per 2 tablespoons:
50 Calories, 3g Fat (1g Saturated), 0mg Cholesterol,
3mg Sodium, 6g Carbohydrates, 0g Fiber, 0g Protein
Chimichurri Marinade
Protein: chicken, beef, pork, fish, seafood
(use a blender or food processor
2 green onions, coarsely chopped
1/4cup packed fresh cilantro leaves
1/4cup packed fresh Italian parsley leaves
1/4cup white wine vinegar
1 teaspoon oregano leaves
3/4teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
3/4 cup extra virgin olive oil
Approximate nutritional values per 1 tablespoon:
93 Calories, 11g Fat (2g Saturated), 0mg Cholesterol,
91mg Sodium, 1g Carbohydrates, 0g Fiber, 0g Protein
Dietitian’s Dish Tip(s):
> Meatless kabob options don’t need to include just vegetables. These marinades offer great flavoring for tofu or tempeh – soy foods that are a source of protein, iron, fiber, potassium, and other micronutrients.
