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    Archive for the ‘marinades’ Category

    Quick & Healthy Recipe: Spicy & Decadent Satay Marinade

    peanut-sauce-lrgThis delicious Thai-inspired marinade is extremely easy to make and imparts wonderful flavors.

    Although traditionally paired with chicken, I have only had this marinade with tofu and tempeh, where it works wonderfully!

    Don’t let the long ingredient list dissuade you — preparation is super quick.

    YIELDS: 1 cup (4 servings)

    INGREDIENTS:

    2 Tablespoons apple cider vinegar
    1 Tablespoon soy sauce or tamari
    1/4 cup + 2 Tablespoons nut butter (peanut, almond, or cashew; natural and unsalted recommended)
    2 Tablespoons canned coconut milk
    2 medium garlic cloves
    1 Tablespoon dried ginger
    2 Tablespoons cilantro, chopped
    2 teaspoons Thai chili peppers, chopped
    1/2 teaspoon ground black pepper
    1/4 cup basil leaves
    2 teaspoons chili powder OR cayenne pepper
    1/4 teaspoon cumin
    2 teaspoons honey or agave nectar
    2 Tablespoons lime juice
    1 Tablespoon toasted sesame oil
    5 teaspoons water

    INSTRUCTIONS:

    Combine all ingredients in a food processor or blender and process until evenly combined.

    To get optimal flavors, marinade food for at least 4 hours, covered, in refrigerator.

    NUTRITION INFORMATION (per serving):

    198 calories
    5 grams saturated fat (see note, below)
    300 milligrams sodium
    2 grams added sugar

    Excellent Source of: Manganese, monounsaturated fat, niacin

    Good Source of: Magnesium, vitamin B6, vitamin E

    NOTE: The saturated fats in this recipe come exclusively from the nut butter and coconut milk. Coconuts’ saturated fat is less atherogenic than that of full-fat dairy. Additionally, if using peanut or almond butter, their saturated fats are packaged along with extremely heart-healthy monounsaturated fats.

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    You Ask, I Answer: Food Labeling/Marinades

    Having just tossed a jar of marinated mushrooms with shrimp for dinner, I wonder [the following:]

    Does the “10 calories per serving” [figure] include both the marinade and the mushrooms, or just the mushrooms?

    Would the answer be the same for all marinated foods and fruits in juice/syrup?

    — Luis [last name unknown]
    Fort Knox, KY

    Whatever caloric — and nutrient — values appear on a food label apply to the sum of every ingredient in that product.

    Unless the label has two separate columns (say, one labeled “mushrooms” and another titled “mushrooms and marinade”), you can assume the provided figures apply to both the mushrooms and the marinade.

    Since these mushrooms clock in at just 10 calories per serving, I am assuming the marinade is fat-free and made up mostly of vinegar and spices.

    Anyway, the same principle applies to fruits canned in heavy syrup — the values on that label are very different from those of peaches packed in water.

    You often see the two-column food label with:

    Cereal (one column lists values for the cereal, the other figures in a certain amount of non-fat milk)

    Quick-cooking grains with accompanying flavor pouches (one column lists values for the grain, the other — usually VERY high in sodium — provides nutrition information once the flavor packet is factored in.)

    And, most recently, with…

    Some 20 ounce soda bottles and “single portion” chips (one column lists “a serving,” the other lists values for the entire container.)

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