RSSIndian Spice Marinade
From EatingWell: July/August 1994 — Subscribe Now!
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
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | View Complete 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 protein; 0 g fiber; 19 mg sodium; 8 mg potassium.
Exchanges: Free Food
Recipe Categories
- Type of Dish
- Sauce/Condiment, marinade/rub
- Publication
- July/August 1994
- Health & Diet Considerations
- Healthy weight
- Heart healthy
- Low saturated fat
- Low cholesterol
- Low carbohydrate
- Low calorie
- Diabetes appropriate
- Meal/Course
- Dinner
- Total Time
- 30 minutes or less
- Ease of Preparation
- Easy
- Ethnic/Regional
- Indian
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