If you're already getting tired of shuffling between measuring cups and chicken and fish doused in olive oil and salt are tasting...well, just like that week on week, these marinade recipes from nutrition page @healthyeatingfeed will cost you minimal calories, leaving you with maximum flavour, making your quest for meeting your protein needs, feel like a little treasure hunt.
Following are 5 finger-licking marinade recipes your choice of protein and you, will be slurping up, every weeknight.
Lemon herb marinade
Ingredients: Olive oil - 3tbsps, juice and zest of 1 lemon, minced garlic - 2 cloves, oregano - 1tsp, salt and pepper to taste
Method: Simply whisk together and use to marinate chicken or tofu for 20 to 30 minutes before cooking.
Macros per tbsp: 50 calories, 5gms fat, 0gms carbs, 0gms protein
Spicy honey marinade
Ingredients: Olive oil - 2tbsps, honey - 1tbsp, soy sauce - 1tbsp, chilli flakes - 1tsp, garlic powder - 1/2tsp
Method: Mix together and use to coat shrimp, paneer or chicken. Let it sit for 20 minutes before grilling.
Macros per tbsp: 45 calories, 3gms fat, 4gms carbs, 0gms protein
Green goddess marinade
Ingredients: Greek yoghurt - 1/2 cup, cilantro and mint - 1/4 cup, lime juice - 1tbsp, garlic - 1 clove, salt to taste
Method: Blend everything until creamy and use to marinate tofu, shrimp or veggies for 30 minutes before cooking.
Macros per tbsp: 60 calories, 4gms protein, 2gms fat, 3gms carbs
Tahini citrus marinade
Ingredients: Tahini - 2tbsps, olive oil - 1tbsp, juice of 1/2 orange, maple syrup - 1tsp, cumin - 1tsp
Method: Whisk together and use to coat salmon or chickpeas before roasting
Macros per tbsp: 100 calories, 8gms fat, 4gms carbs, 2gms protein
Mango ginger marinade
Ingredients: Blended ripe mango - 1/2, olive oil - 1tbsp, grated ginger - 1tsp, apple cider vinegar - 1tsp, salt and pepper
Method: Mix together an duse to marinate chicken or tempeh for an hour before baking
Macros per tbsp: 60 calories, 3gms fat, 6gms carbs, 0gms protein
Your weeknight dinners, sorted.