Do the marination.

You put the chicken in, You take the chicken out, You put the chicken in, And you shake it all about.

Seriously, folks. Just take chicken breast, white-fleshed fish, or firm tofu, soak it in the marinade (the longer the better--overnight if you can), and grill or broil.

(The nutrition information that follows each recipe is for the marinade only. Nobody knows how much is absorbed by the food. It could be as much as half.

TERIYAKI MARINADE

From High-Flavor Low-Fat Cooking by Steven Raichlen (Camden House Publishing, 1992). (Not for sale from CSPI.)

1 Tbs. minced fresh ginger 3 cloves garlic, minced

(1 Tbs.) 1 or 2 jalapeno peppers,

seeded and minced

(optional) 3 scallions, finely chopped 1/4 cup reduced-sodium soy

sauce 1/4 cup mirin or white wine 1 1/2 Tbs. sesame oil 2 Tbs. maple syrup or

brown sugar (or to taste)

Place the ginger, garlic, peppers (if using), and scallions in a bowl and whisk in the soy sauce, mirin or wine, sesame oil, and maple syrup or brown sugar. Marinate tofu or seafood for 2 hours and poultry for 4 hours, turning once or twice. Makes enough marinade for 1 1/2 pounds of food. Serves 5.

PER SERVING

Calories: 72 Sodium: 483 mg Fat: 5 grams Saturated Fat: 1g (63% of cals.) Cholesterol: 0mg

GEORGIAN CINNAMON-ORANGE MARINADE

From High-Flavor Low-Fat Cooking.

4 or 5 oranges (2 cups

juice) 2 to 4 lemons (1/2 cup juice) 1/2 cup dry white wine 3 cloves garlic, minced

(1 7bs.) 1 Tbs. minced fresh ginger 1 medium-sized onion,

minced (1 cup) 2 cinnamon sticks 3 Tbs. paprika 1 tsp. cracked black

peppercorns 1/4 tsp. freshly grated

nutmeg 1-2 tsp. sugar (or to taste) 1/2 tsp. salt 3 Tbs. olive oil

Grate the zest of 1 orange and 1 lemon. Juice the oranges and lemons. Combine the orange juice, lemon juice, and wine in a saucepan and boil until only 1/2 cup liquid remains. Let cool.

Combine the garlic, ginger, and onion in a bowl. Stir in the juice mixture, grated zest, spices, sugar, salt, and oil. Makes enough marinade for 1 1/2 to 2 pounds of food. Serves 6.

PER SERVING

Calories, 142 Sodium: 183 mg Fat: 7 grams Saturated Fat: 1g (44% of cals.) Cholesterol, 0mg

LIME AND YOGURT MARINADE

Adapted from Jacques Pepin's Simple and Healthy Cooking (Rodale Press, 1994). (Not for sale from CSPI.)

2/3 cup plain nonfat yogurt 2-3 scallions, trimmed and

finely chopped (6 Tbs.) 6 strips lime rind, coarsely

chopped 2 Tbs. lime juice 4 cloves garlic, peeled

and lightly crushed 2 tsp. coriander seeds, crushed 1 tsp. cumin powder 1/2 tsp. caraway seeds 1/2 tsp. freshly ground black

pepper 112 tsp. salt

Combine all the ingredients in a bowl. Marinate chicken, tofu, or seafood for at least an hour. Makes enough marinade for 1 1/2 pounds of food. Serves 6.

PER SERVING

Colories: 22 Sodium: 199 mg Fat: 0 grams Saturated Fat. 0g (0% of cals.) Cholesterol. 1mg

FRESH HERB MARINADE

Adapted from High-Flavor Low Fat Cooking.

1/4 cup fresh lemon juice 1/4 cup dry vermouth 1/2 tsp. salt black pepper, to taste 2 Tbs. extra-virgin olive oil 3 shallots or 1 small onion,

thinly sliced 2 cloves garlic, thinly sliced 1 green bell pepper,

thinly sliced 1 poblano pepper

or 3 jalapeno peppers,

thinly sliced 1/2 cup finely chopped fresh

herbs (basil, dill, rosemary,

parsley, and/or tarragon)

Combine the lemon juice, vermouth, salt, and pepper in a small bowl and whisk until all the salt is dissolved. Whisk in the olive oil. Add the sliced shallots, garlic, peppers, and herbs. Marinate tofu or seafood for 2 hours and chicken breasts for 4 hours, turning once or twice. Makes enough marinade for 1 1/2 pounds of food. Serves 5.

PER SERVING

Colories: 80 Sodium: 218 mg Fat: 6 grams Saturated Fat: 1g (68% of cals. Cholesterol: 0mg