BALANCED MEALS FOR ONE
Marinades
Marinades are used to add flavour to meat, fish, poultry and alternatives such as quorn and tofu. As only small amounts of ingredients are required they will not affect the number of calories or increase blood sugar levels.
Combine whatever ingredients you like in a small bowl.
choose from the following examples
Lemon juice, orange juice, wine, finely chopped onion, crushed garlic, chopped fresh herbs or dried herbs, spices, mustard, soya sauce.
Examples of marinades that work well
Crushed garlic, parsley, bay leaf, pepper and a teaspoonof Dijon mustard.
Grated rind and juice of lemon/orange and chives.
1 tablespoon soy sauce and 1 tablespoon of brown sugar
1 teaspoon of honey, 1 tablespoon fruit juice and 1 teaspoon french mustard
How do I use a marinade?
Place your meat or alternative in a shallow dish and coat with the marinade. Allow to soak for at least 30 minutes to 2 hours turning occasionally to coat with flavour. Cook as normal.
Alternatively wrap your meat or alternative in foil with flavours of your choice and bake.
