[Diabetes-talk] Recipe Corner

[Ed Bryant]

Hi Folks,

    The following recipes appeared in Voice of the Diabetic Volume 9, no. 4, fall 1994. We do not yet have all articles in this issue on our Voice website, but it is being worked on.



Regards,

Ed Bryant    



The following two marinades feature Butter Buds, flavor enhancers without the extra fat and cholesterol.  Marinades or more concentrated mixtures of spices, called rubs, can provide a refreshing alternative to heavy sauces. To receive a complete set of seven free marinades and rubs recipe cards while supplies last, call the Butter Buds Hotline toll-free at 1-800-231-1123.

                             

                       Yogurt Tandoori Marinade

1-1/2 cups low-fat plain yogurt

1/4 cup chopped fresh cilantro

2 tbsp. chopped fresh mint

1 tbsp. chopped canned green chilies

1 tbsp. Butter Buds Sprinkles

2 tsp. lime juice      

1/2 tsp. granulated sugar

1/4 tsp. curry powder

 

     In a medium bowl, combine all ingredients until well blended. 

Marinade can be refrigerated for up to 2 days before using.

      Serving Suggestions:  Use to marinate poultry or lamb before                                                grilling or barbecuing.

     Variations:  Reduce amount of yogurt to 1 cup and add 1/2 cup light mayonnaise to make marinade into a dip for fresh vegetables.

     Tips:  Since dried herbs are stronger in flavor than fresh herbs, you   can use less in recipes.  Fresh herbs can easily be stored in the freezer.  Simply rinse the herbs in cold water and freeze in a resealable plastic freezer bag.

 

     Yield:  2 cups (32 tbsp.), enough marinade for 2 lbs. of poultry or lamb

     Per Serving (1 tbsp.):   8 calories, 1 g protein, < 1 g fat,

                              1 g carbohydrate, 1 mg cholesterol, 

                              

                              20 mg sodium

 

     Diabetic Exchange:      free exchange

                

                      Oriental Marinade

 

1/3 cup low-sodium teriyaki sauce

1/4 cup low-sodium chicken broth

1 tbsp., plus 1 tsp. Butter Buds Mix

3 tbsp. peanut oil

2 tbsp. rice wine vinegar

1 tbsp. honey

1 tbsp. minced scallions

1 tbsp. fresh lime juice

1 tbsp. grated ginger root

 

     In a small saucepan, bring teriyaki sauce and broth to a boil; 

stir in Butter Buds.  Remove from heat and stir until blended.  Add remaining ingredients; stir to combine.  Serving Suggestions:  Use to marinate meat or poultry.  Marinade can be refrigerated up to 1 week before using.

Variations:  Marinade can also be used as a stir fry sauce.  If a      thicker sauce is desired, add 1-2 tsp. cornstarch to marinade during heating. 

 

     Tips:  Adding cornstarch to a hot liquid produces a thicker sauce than when cornstarch is added to a cold liquid and brought to a boil to thicken.  A cornstarch-thickened sauce must always come to a boil for thickening to occur. 

 

     Yield:  1 cup (16 tbsp.), enough marinade for 1 1/2 to 2 lbs. of meat or poultry

  

     Per serving (1 tbsp.):   35 calories, < 1 g protein, 3 g fat, 

                                                             

                              3 g carbohydrate, 0 mg cholesterol, 

 

                              230 mg sodium

 

     Diabetic Exchange:      1/2 fat exchange