Tonight we had grilled chicken with the rest of the Thai marinade I made two weeks ago.  Marinades don’t take a lot of time to make, many of them keep well in the refrigerator and most are versatile enough that you can use them on different types of protein – chicken, steak, pork or even seafood.  The next time you are in the grocery store, take a look at the ingredients on the marinades you see on the shelf.  You’ll probably see lots of sodium and lots of chemicals.  When you make them yourself, you probably won’t add any chemicals and you control the amount of salt.  I was thinking about this because I caught up by phone last week with a friend who has recently experienced some heart problems.  He is on a low sodium diet and said I needed more low sodium recipes on the blog.  Here are some marinades for Tim and anyone else who is trying to keep the salt content low:

Thai marinade

  • 4 – 6 garlic cloves, sliced
  • 1 TB cumin seed
  • 2 TB coriander seed
  • 1 TB peppercorns
  • 2/3 cup soy sauce (low sodium)
  • 1/2 cup brown sugar and/or honey
  • 1 TB turmeric powder
  • 1 lime
  • 1 tsp ground Thai chili peppers
  • 1 cup coconut cream
Toast the cumin seed, coriander and peppercorns in a dry pan over the stove for a few minutes until aromatic.  Grind together in a mortar and pestle.  Add garlic and continue grinding until ingredients make a paste.  Put paste in a bowl and add brown sugar, soy sauce, juice from lime, ground chili pepper, turmeric and coconut cream.  Mix well.  (Leave out the coconut cream for a lighter version that is good on fish.)

Chipotle marinade 

  • 2 chipotle chiles in adobo sauce
  • 2 cloves garlic
  • 3 TB tomato juice
  • 1/2 cup olive oil
  • 1/4 cup soy sauce (low sodium soy sauce)
  • 2 TB sherry vinegar
  • 1 tsp basil
  • 1 tsp oregano
  • salt and pepper

Combine all ingredients in a blender.  NOTE: Marinade keeps well in refrigerator.  We have also had this on steak, shrimp, chicken and pork chops.

Indonesian Marinade 

  • 1/3 cup low sodium soy sauce
  • 1/4 cup peanut oil
  • zest and juice of 2 lemons
  • 1/4 cup minced fresh ginger
  • 4 cloves garlic, minced
  • 1 TB Dijon mustard

Combine all ingredients.   This is good on chicken or fish.

Shish Kabob

  • 1 1/2 cups olive oil
  • 3/4 cup soy sauce (low sodium)
  • 1/4 cup Worcestershire sauce
  • 2 TB dry mustard
  • 1 tsp salt
  • 2 tsp fresh ground pepper
  • 1 clove garlic, crushed
  • 1/2 cup red wine vinegar
  • 1/3 cup lemon juice
Combine all ingredients in a bowl or jar.  Marinate sirloin cubes, mushrooms, cherry tomatoes and red onions (quartered).  Skewer and grill.  Serve over rice.  This would also be good on steaks.

Grilled Eastern Shore chicken

  • Chicken breasts, bone in (two per person for leftovers)
  • 1 cup white wine vinegar
  • 3 oz olive oil
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 3 tsp poultry seasoning
Combine marinade ingredients in a saucepan and bring to a boil.  Let cool to room temperature before marinating.

About emenuplan
I love to cook and love to eat. I work full time and have a family so managing good meals during the week requires organization. I'm hoping to share my weekly menu plans and recipes to make things a little easier for those who want to follow along.

One Response to Marinades

  1. timtolley says:

    Thanks for the marinade recipes! They sound very heart friendly! 🙂

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