Glaze
Rum Glaze
1/2 cup (100g) brown sugar
2 Tbsp dark rum
grated zest of 1 lime
Juice of 1 lime
1 Tbsp dry mustard
Mix all ingredients together.
Coat meat with a Dry Rub of your choice. Cook over low heat. Brush on glaze at end of cooking time.
Mango Mustard Glaze
2 1/2 tbsp mango chutney
1 1/2 tbsp Dijon mustard
1 1/2 tbsp apricot jam
3 -5 drops Tabasco Sauce
Mix all ingredients together then brush over cooked meat. Return to grill and continue cooking for 15-20 minutes make sure that it glazes, but does not burn
Sunday, January 9, 2011
Basic Wine Marinade
Basic Wine Marinade
1/4 (60 ml) cup olive oil,
1/4 (60 ml) Red Wine (RED MEATS) and White Wine (WHITE MEATS),
1 onion grated,
2 garlic cloves minced,
1 tbsp herbs (oregano, rosemary, marjoram, or bay leaf, or Italian Seasoning),
1 tsp pepper,
and 1/4 tsp salt.
Combine all ingredients with meat into a 1 gallon plastic bag. Allow to marinade for 2-4 hours and up to 48 hours
1/4 (60 ml) cup olive oil,
1/4 (60 ml) Red Wine (RED MEATS) and White Wine (WHITE MEATS),
1 onion grated,
2 garlic cloves minced,
1 tbsp herbs (oregano, rosemary, marjoram, or bay leaf, or Italian Seasoning),
1 tsp pepper,
and 1/4 tsp salt.
Combine all ingredients with meat into a 1 gallon plastic bag. Allow to marinade for 2-4 hours and up to 48 hours
Chicken or Turkey Rub
Marjoram, Rosemary, Tarragon, Lemon Zest
• Combining 1 tsp of each spice and the zest of half of lemon rub into the chicken or turkey
• Combining 1 tsp of each spice and the zest of half of lemon rub into the chicken or turkey
Red meat rub
Allspice, Garlic, Marjoram, Parsley ,Thyme
• Mix 1 tsp of each and rub into any any red meat
• Mix 1 tsp of each and rub into any any red meat
Cajun Spice Rub
Cajun Spice Rub
2 Tbsp Paprika, 1 Tbsp ground Cumin, 1 Tsbp dried Thyme, 4 mined garlic cloves, 1 diced onion, 1 Tbsp dired Oregano1 tsp black pepper, 1 tsp Gound Cayenne
2 Tbsp Paprika, 1 Tbsp ground Cumin, 1 Tsbp dried Thyme, 4 mined garlic cloves, 1 diced onion, 1 Tbsp dired Oregano1 tsp black pepper, 1 tsp Gound Cayenne
Fish Marinade (salt free)
Fish Marinade
1 1/2 cups white wine
2-3 tablespoons lemon juice
1/2 teaspoon powdered ginger or grated fresh gingeroot
1/2 teaspoon grated lemon rind
1 small clove garlic, minced
1 1/2 cups white wine
2-3 tablespoons lemon juice
1/2 teaspoon powdered ginger or grated fresh gingeroot
1/2 teaspoon grated lemon rind
1 small clove garlic, minced
Chicken Marinade
Chicken marinade
1 1/2 cups pineapple juice or white wine
1 medium onion, finely chopped
1 clove garlic, minced
1/2 teaspoon celery seed
1/2 teaspoon pepper
1/4 teaspoon thyme, tarragon or rosemary
1 1/2 cups pineapple juice or white wine
1 medium onion, finely chopped
1 clove garlic, minced
1/2 teaspoon celery seed
1/2 teaspoon pepper
1/4 teaspoon thyme, tarragon or rosemary
Basic beef marinade
Basic beef marinade
2/3 cup wine vinegar
1/4 cup canola or olive oil
1 teaspoon dry mustard
1 teaspoon marjoram
1 teaspoon paprika
1 teaspoon garlic powder
1 tablespoon dried parsley
1 tablespoon dehydrated onion
2/3 cup wine vinegar
1/4 cup canola or olive oil
1 teaspoon dry mustard
1 teaspoon marjoram
1 teaspoon paprika
1 teaspoon garlic powder
1 tablespoon dried parsley
1 tablespoon dehydrated onion
Beef or pork marinade
Beef or pork marinade
1 1/2 cups fruit juice or wine or flat beer
1 tablespoon dry mustard
1 teaspoon ground pepper
1/8 teaspoon hot pepper sauce
2 cloves garlic, minced
2 tablespoons honey or sugar or molasses
4 tablespoons marmalade (optional)
1 1/2 cups fruit juice or wine or flat beer
1 tablespoon dry mustard
1 teaspoon ground pepper
1/8 teaspoon hot pepper sauce
2 cloves garlic, minced
2 tablespoons honey or sugar or molasses
4 tablespoons marmalade (optional)
Chicken Marinade
Marinate your chicken in a can of lowfat Coconut Milk mixed with some curry paste or powder. Add some grated fresh ginger and sliced green onions. Marinate in a ziploc bag in the fridge overnight if possible. Grill the chicken over coals (Best) or bake in the overn, OR chunk up the chicken and saute in a pan to serve with rice.
Pork Roast or Tenderloin Entree
Pork Roast or Tenderloin Entree
If you like pork, then you'll love this mix of nutrients and the way we cook them. Use the leanest boneless pork you can find. Make your applesauce the day before and chill. You can use either the pork roast or pork tenderloin and thinly slice the cooked meat for serving. Serving size is figured at 4-ounces. Cooking times will vary. Tenderloins usually come in packages detailing cooking time.
Serves 4
Ingredients — The Pork & Vegetables
•16 ounces, boneless pork roast or tenderloin* (226.8 mg)
•1 large onion, quartered (4.5 mg)
•4 red potatoes, quartered or halved (24 mg)
•1 small butternut squash, peeled, cut into 2" squares (11.2 mg)
•1 tablespoon rosemary (1.65 mg)
•1 teaspoon dried sage (.077 mg)
•2 tablespoons olive oil (trace)
In a bowl, mix the prepared vegetables with the olive oil. Sprinkle spices on vegetables and meat. In a large roaster sprayed with PAM olive oil, place the pork in the center and the vegetables around the meat.
Bake in preheated oven at 325° F for about an hour or until meat and potatoes are golden brown.
Serve hot with salad, homemade or quick applesauce from our No Salt, Lowest Sodium Cookbook.
*May cook larger roast or tenderloin, but use only 4-ounces cooked meat per serving.
Nutritional Information
Sodium Per Recipe: 244.2 mg Sodium Per Serving: 61.1
Per Serving:
Calories: 246.3
Protein: 24.9 g
Carbohydrate: 12.6 g
Dietary Fiber: 2.347 g
Total Sugars: 3.148 g
Total Fat: 10.9 g
Saturated Fat: 2.344 g
Monounsaturated Fat: 6.776 g
Polyunsaturated Fat: 1.17 g
Cholesterol: 73.7 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .095 g
Total Omega-6 FA: 0 g
Potassium: 725.3 mg
Sodium: 61.1 mg
Vitamin K: 7.984 mcg
Folic Acid: 0 mcg
If you like pork, then you'll love this mix of nutrients and the way we cook them. Use the leanest boneless pork you can find. Make your applesauce the day before and chill. You can use either the pork roast or pork tenderloin and thinly slice the cooked meat for serving. Serving size is figured at 4-ounces. Cooking times will vary. Tenderloins usually come in packages detailing cooking time.
Serves 4
Ingredients — The Pork & Vegetables
•16 ounces, boneless pork roast or tenderloin* (226.8 mg)
•1 large onion, quartered (4.5 mg)
•4 red potatoes, quartered or halved (24 mg)
•1 small butternut squash, peeled, cut into 2" squares (11.2 mg)
•1 tablespoon rosemary (1.65 mg)
•1 teaspoon dried sage (.077 mg)
•2 tablespoons olive oil (trace)
In a bowl, mix the prepared vegetables with the olive oil. Sprinkle spices on vegetables and meat. In a large roaster sprayed with PAM olive oil, place the pork in the center and the vegetables around the meat.
Bake in preheated oven at 325° F for about an hour or until meat and potatoes are golden brown.
Serve hot with salad, homemade or quick applesauce from our No Salt, Lowest Sodium Cookbook.
*May cook larger roast or tenderloin, but use only 4-ounces cooked meat per serving.
Nutritional Information
Sodium Per Recipe: 244.2 mg Sodium Per Serving: 61.1
Per Serving:
Calories: 246.3
Protein: 24.9 g
Carbohydrate: 12.6 g
Dietary Fiber: 2.347 g
Total Sugars: 3.148 g
Total Fat: 10.9 g
Saturated Fat: 2.344 g
Monounsaturated Fat: 6.776 g
Polyunsaturated Fat: 1.17 g
Cholesterol: 73.7 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .095 g
Total Omega-6 FA: 0 g
Potassium: 725.3 mg
Sodium: 61.1 mg
Vitamin K: 7.984 mcg
Folic Acid: 0 mcg
Sweet and Sour Chicken
Sweet and Sour Chicken
This may surprise you, but a chicken thigh has fewer grams of saturated fat than a chicken drumstick. Prepare this special quick and easy meal and stand back. The whole family will want more. Serving size based on heart disease patients and others with restricted diets.
Special Treat: Hot Chicken Wings. Just add your favorite hot spices to this recipe and enjoy hot chicken wings (bone-in or boneless).
Serves 4
Ingredients
•4 large skinless chicken thighs (237.4 mg)
•1 tablespoon apple cider vinegar (.15 mg)
•1 cup orange juice with calcium (2.488 mg)
•1/2 cup natural maple syrup (14.2 mg)
•1 tablespoon brown sugar (3.51 mg)
Directions
Clean chicken, trim all fat off. Place chicken in nonstick fry pan and pour in the orange juice and maple syrup and vinegar. Place chicken over medium heat. Bring to slow boil, reduce heat to just above simmer.
Turn chicken over. Cook for another ten minutes, then if you need more sauce, add in another 1/2 cup orange juice (1.244 mg), and about a 1/4 cup maple syrup (7.l mg).
Sprinkle the brown sugar over the chicken now. Turn chicken one more time, cook for about 5 more minutes or until browned.
Serve over bed of hot steamed rice. Ladle some sauce over rice before setting chicken on rice. Garnish with sliced red peppers and fresh strawberries.
Nutritional Information
Sodium Per Recipe:
257.68 mg
Sodium per serving:
64.42 mg
Per serving:
Calories: 222
Sodium: 64.42 mg
Protein: 14 g
Carbohydrate: 35.6Ê g
Dietary Fiber: 124 g
Total Sugars: 27.3 g
Cholesterol: 57.27 mg
Calcium: 110.7 mg
Potassium: 369.4 mg
Total Fat: 2.8 g
Saturated fat: 0.7 g
Monounsaturated fat: 0.9 g
Polyunsaturated fat: 0.7 g
Vitamin K: 0 mcg
This may surprise you, but a chicken thigh has fewer grams of saturated fat than a chicken drumstick. Prepare this special quick and easy meal and stand back. The whole family will want more. Serving size based on heart disease patients and others with restricted diets.
Special Treat: Hot Chicken Wings. Just add your favorite hot spices to this recipe and enjoy hot chicken wings (bone-in or boneless).
Serves 4
Ingredients
•4 large skinless chicken thighs (237.4 mg)
•1 tablespoon apple cider vinegar (.15 mg)
•1 cup orange juice with calcium (2.488 mg)
•1/2 cup natural maple syrup (14.2 mg)
•1 tablespoon brown sugar (3.51 mg)
Directions
Clean chicken, trim all fat off. Place chicken in nonstick fry pan and pour in the orange juice and maple syrup and vinegar. Place chicken over medium heat. Bring to slow boil, reduce heat to just above simmer.
Turn chicken over. Cook for another ten minutes, then if you need more sauce, add in another 1/2 cup orange juice (1.244 mg), and about a 1/4 cup maple syrup (7.l mg).
Sprinkle the brown sugar over the chicken now. Turn chicken one more time, cook for about 5 more minutes or until browned.
Serve over bed of hot steamed rice. Ladle some sauce over rice before setting chicken on rice. Garnish with sliced red peppers and fresh strawberries.
Nutritional Information
Sodium Per Recipe:
257.68 mg
Sodium per serving:
64.42 mg
Per serving:
Calories: 222
Sodium: 64.42 mg
Protein: 14 g
Carbohydrate: 35.6Ê g
Dietary Fiber: 124 g
Total Sugars: 27.3 g
Cholesterol: 57.27 mg
Calcium: 110.7 mg
Potassium: 369.4 mg
Total Fat: 2.8 g
Saturated fat: 0.7 g
Monounsaturated fat: 0.9 g
Polyunsaturated fat: 0.7 g
Vitamin K: 0 mcg
Applesuace oatmean
Easy to prepare. Just water, oatmeal, applesauce, raisins or Craisins and a bit of cinnamon. Add a tablespoon of brown sugar if if you want it sweeter.
Serves 2
Ingredients
•2 cups of water (trace)
•1 cup of unsalted Quick Quaker oats (about 80 grams) (2.4 4mg)
•1/2 cup golden raisins or cranberry raisins (9.9 mg)
•1/2 cup unsalted or homemade applesauce with sugar or Splenda (1.078 mg)
•1/2 teaspoon cinnamon (.299 mg)
Directions
Over high heat, boil 2 cups of water in a small or medium sized saucepan. Before reaching boil add in raisins and applesauce. When water boils, add in 1 minute, zero sodium oatmeal. (Quaker Oats is a good product for this cholesterol lowering breakfast). Add in cinnamon now. You may add more cinnamon if you want to. Reduce
heat to medium and stir for one minute. Remove from heat and cover. Set aside for about 3 to 5 minutes. Serve hot.
If using raw oats instead of ground or instant, cook oats over medium heat for about 5 to 7 minutes. Exchange raisins for dried cranberries for a very special flavor.
You can add a flavorful bite to your oatmeal by using a 1/2 cup of orange juice in place of 1/2 cup of the water. Also, you can replace raisins with cranberry raisins.own.
Nutritional Information
Sodium Per Recipe: 13.7 mg
Sodium Per Serving: 4.559 5mg
Calories: 201.1
Protein: 4.693 g
Carbohydrate: 45.2 g
Dietary Fiber: 4.669 g
Total Sugars: 20.3 g
Total Fat: 2.031 g
Saturated Fat: .35 g
Monounsaturated Fat: .538 g
Polyunsaturated Fat: .67 g
Cholesterol: 0 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .038 g
Total Omega-6 FA: 0 g
Iron: 1.935 mg
Potassium: 339.9 mg
Sodium: 4.559 mg
Vitamin K: 2.709 mcg
Folic Acid: 0 mcg
Serves 2
Ingredients
•2 cups of water (trace)
•1 cup of unsalted Quick Quaker oats (about 80 grams) (2.4 4mg)
•1/2 cup golden raisins or cranberry raisins (9.9 mg)
•1/2 cup unsalted or homemade applesauce with sugar or Splenda (1.078 mg)
•1/2 teaspoon cinnamon (.299 mg)
Directions
Over high heat, boil 2 cups of water in a small or medium sized saucepan. Before reaching boil add in raisins and applesauce. When water boils, add in 1 minute, zero sodium oatmeal. (Quaker Oats is a good product for this cholesterol lowering breakfast). Add in cinnamon now. You may add more cinnamon if you want to. Reduce
heat to medium and stir for one minute. Remove from heat and cover. Set aside for about 3 to 5 minutes. Serve hot.
If using raw oats instead of ground or instant, cook oats over medium heat for about 5 to 7 minutes. Exchange raisins for dried cranberries for a very special flavor.
You can add a flavorful bite to your oatmeal by using a 1/2 cup of orange juice in place of 1/2 cup of the water. Also, you can replace raisins with cranberry raisins.own.
Nutritional Information
Sodium Per Recipe: 13.7 mg
Sodium Per Serving: 4.559 5mg
Calories: 201.1
Protein: 4.693 g
Carbohydrate: 45.2 g
Dietary Fiber: 4.669 g
Total Sugars: 20.3 g
Total Fat: 2.031 g
Saturated Fat: .35 g
Monounsaturated Fat: .538 g
Polyunsaturated Fat: .67 g
Cholesterol: 0 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .038 g
Total Omega-6 FA: 0 g
Iron: 1.935 mg
Potassium: 339.9 mg
Sodium: 4.559 mg
Vitamin K: 2.709 mcg
Folic Acid: 0 mcg
All purpose marinade for red or white meat
1/4 cup minced fresh ginger
2 tablespoons minced fresh thyme
1 1/2 tablespoons ground cumin
2 tablespoons chili powder
2 to 3 tablespoons red wine
4 cloves minced garlic
1 teaspoon dried oregano
1 teaspoon turmeric
1 teaspoon ground pepper
2 tablespoons minced fresh thyme
1 1/2 tablespoons ground cumin
2 tablespoons chili powder
2 to 3 tablespoons red wine
4 cloves minced garlic
1 teaspoon dried oregano
1 teaspoon turmeric
1 teaspoon ground pepper
Pineapple Marinade for pork or chicken (salt free)
PINEAPPLE MARINADE FOR PORK OR CHICKEN
1 cup crushed pineapple with juice
1/2 cup white wine
1/3 cup honey
1/3 cup balsamic vinegar
5 cloves garlic, minced
2 teaspoon ginger powder
1/2 teaspoon ground allspice
1 teaspoon dry mustard
1 cup crushed pineapple with juice
1/2 cup white wine
1/3 cup honey
1/3 cup balsamic vinegar
5 cloves garlic, minced
2 teaspoon ginger powder
1/2 teaspoon ground allspice
1 teaspoon dry mustard
Fish Marinade (salt free)
FISH MARINADE
1/2 cup dry white wine
2 green onions, finely chopped
1/2 cup orange juice
1/4 cup extra virgin olive oil
1/2 cup dry white wine
2 green onions, finely chopped
1/2 cup orange juice
1/4 cup extra virgin olive oil
Old Bay Seasoning (salt free)
1 Tablespoon Celery Seeds
1 Tablespoon Black Peppercorns
6 Bay Leaves
1/2 teaspoon Whole Cardamom
1/2 teaspoon Mustard Seeds
4 Whole Cloves
1 teaspoon Sweet Hungarian Paprika
1/4 teaspoon Ground Mace
1 Tablespoon Black Peppercorns
6 Bay Leaves
1/2 teaspoon Whole Cardamom
1/2 teaspoon Mustard Seeds
4 Whole Cloves
1 teaspoon Sweet Hungarian Paprika
1/4 teaspoon Ground Mace
Taco Seasoning (salt free)
4 tsp minced onion
3 tsp chili powder
1 tsp corn starch
1 tsp garlic powder
2 tsp ground cumin
1/2 tsp dried oregano
1 tsp cayenne pepper
*I added more ground cumin and cayenne pepper
3 tsp chili powder
1 tsp corn starch
1 tsp garlic powder
2 tsp ground cumin
1/2 tsp dried oregano
1 tsp cayenne pepper
*I added more ground cumin and cayenne pepper
6 seasonings that may help lower bad cholesterol, raise the good kind and decrease blood pressure.
- Cinnamon- Mix 1/8 tsp cinnamon and 2 tsp. honey with 2 tsp. peanut butter. Spread on sliced apples or pears
- Peppermint-Puree 2 tbs. fresh mint with 1/2 cup yogurt or ricotta cheese. Serve with berries.
- Ginger-Toss 1 tsp. grated fresh ginger with 2 tsp. sesame oil, 2 cloves minced garlic, 2 tsp. low-sodium soy sauce and 1/2 cup 100-percent pineapple juice for a zesty marinade.
- Crushed red pepper-dust 1/8 tsp. on hummus for a kick or saute 1/4 tsp. with 1/2 cup light coconut milk for shrimp and broccoli stir-fry.
- Sage-Dip a whole-grain roll in olive oil instead of butter, with a sprinkle of sage and black pepper.
- Curry-Sprinkle 1/2 tsp. on cooked cauliflower, or add to chicken salad.
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