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Indian Spice Marinade

:  July/August 1994

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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.


Indian Spice Marinade Recipe

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

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

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

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Preparation

  1. 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.
  2. 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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Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Preparation/ Technique
Marinate/Rub
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Quick (total 30 min. or less)
Vegetarian
Type of Dish
Sauce/Condiment, marinade/rub
Ethnic/Regional
Indian
Publication
July/August 1994
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