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.

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

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

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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

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