Indian Spice Marinade

From EatingWell: July/August 1994

Here we combine traditional Indian spices like cumin, coriander, mustard and paprika with yogurt and lime for a tangy marinade. Marinate seafood in the refrigerator for 20 minutes to one hour, or chicken for as long as eight hours.

About 1 1/3 cups, enough to marinate 2 pounds of fish or chicken

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

2 teaspoons cumin seeds
1 teaspoon coriander seeds
1 teaspoon mustard seeds
1 tablespoon paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon salt
1/2 teaspoon turmeric
1/2 cup nonfat plain yogurt
2 tablespoons lime juice
1 small onion, chopped
4 cloves garlic, finely chopped
1 tablespoon finely chopped fresh ginger

Preparation

Toast cumin, coriander and mustard seeds in a small dry skillet over medium heat, stirring constantly, until fragrant, about 2 minutes. Transfer to a spice grinder or mortar and pestle and grind to a fine powder. Add paprika, cayenne pepper, salt and turmeric.
Combine yogurt, lime juice, onions, garlic and ginger in a blender or food processor. Blend until smooth. Add spices and pulse to combine.

Nutrition

Per teaspoon: 3 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 0 g protein; 0 g fiber; 19 mg sodium; 8 mg potassium.

Exchanges: Free Food

More From EatingWell

10-Minute Breakfast Recipes

If you’re in a rush and thinking about skipping breakfast,...

Low-Calorie Slow Cooker Recipes

If you’re trying to lose weight, consider your slow-cooker...

Spring Chicken Recipes

Chicken is a versatile and cheap option for a healthy dinner...

Spring Cake Recipes

Who said you can’t have your cake and eat it too? These...
Healthy Meatball Recipes

Spaghetti and Meatballs is a classic, comforting Italian...

Low-Calorie Chicken Recipes for a Crock Pot

Chicken is a lean and versatile option for dinner, especially...

Summer Fruit Pies and Fruit Tarts

Berries and fresh summer fruit star in our healthy homemade...

100-Calorie Fruit Desserts

There's no need to forgo a sweet ending to a meal—even if you...
Healthy Winter Fruit Recipes & Winter Vegetable Recipes

Our healthy winter recipes featuring the winter’s best fruits...

High-Blood-Pressure-Diet Recipes

There’s no “magic bullet” for preventing high blood pressure...

Low-Sodium Dinner Recipes

These recipes fit into a lower sodium diet with no more than...

Heart-Healthy Recipes for Chicken

Preventing heart disease through diet is made easier with our...
Quick Heart-Healthy Recipes for Dinner

If you’re concerned about heart health and eating for a...

Heart-Healthy Recipes for Breakfast

Breakfast is good for your heart, says recent research in the...

Heart Healthy Recipes for Two

Preventing heart disease through diet is made easier with our...

Heart-Healthy Apple Recipes

The sweet, juicy crunch of a bright, fresh apple is a sure...