Top Six Healthy Marinades

1. MasterFoods Homestyle Marinade Portuguese
2 tbs = 181 kJ (43 cal)
Includes lemon juice and peel, garlic, olive oil, white-wine vinegar, oregano, paprika and chilli. Best for marinating chicken.

2. MasterFoods Homestyle Marinade Thai
2 tbs = 231 kJ (55 cal)
Includes lemongrass, coriander, lime, fish sauce, ginger, garlic, white-wine vinegar, chilli and paprika. A great lamb baste.

3. Baxters Mango Chutney with Ginger
2 tbs = 292 kJ (70 cal)
Includes mango, garlic, ginger, lemon peel, coriander and cumin. Delicious for marinating prawns for the barbecue or for spicing up your curry-themed kebabs.

4. Woolworths Select Balsamic Glaze Original
2 tbs = 220 kJ (53 cal)
Includes balsamic vinegar and various sugars.
Great with red meat or skewered vegetables (but high in sugar, so brush on or use sparingly).

5. Kikkoman Honey and Soy Marinade & Sauce
2 tbs = 413 kJ (99 cal)
Includes apple juice, vinegar, honey, wine and spices. Top choice to marinate chicken or lean pork (but high in sodium, so use sparingly).

6. Sharwood’s Tandoori Paste
2 tbs = 308 kJ (74 cal)
Includes red lentils, canola oil, lemon juice, cumin, ginger, coriander, paprika and garlic.
Great with lean chicken or fish (but high in sodium, so use sparingly).

Hit The Bottle!

Choose marinades that contain:

Olive, canola or sesame oils
Citrus juices
Fruit or vegetable purees, especially tomato
Ginger
Garlic
Onions
Chilli
Fresh herbs, such as rosemary and oregano
Vinegars

Avoid marinades that contain:
Artificial colours, flavours and sweeteners
High levels of salt (if possible, stick to less than 150 mg sodium per 100 g)
Monosodium glutamate (MSG)