Healthy Recipes

Dressings & Sauces

Accompaniments & Marinades

chimichurri_-5Meat is important for good health as it contains protein, iron and B group vitamins. However we don’t need to eat a lot to maintain good health.

To keep meat interesting and stop dryness try our accompaniments and sauces. The recipes that follow have been collected over time and we hope you will find these useful


This is a favourite sauce in Argentina and is often served to accompany barbecued meat


1 cup (250ml) olive oil
100ml white wine vinegar
2 cups flat leaf parsley, firmly packed
8 cloves garlic, coarsely chopped
3 Tbsp dried oregano
1 Tbsp dried chilli flakes


  1. Process the ingredients in a food processor until a coarse paste forms
  2. Season to taste
  3. Refrigerate until required.


10 (3 Tbsp per person)

Each serving contains: Energy 920kJ/219 kcals; Protein, Carbohydrate & Fibre negligable, Fat 23g, Sodium 5mg

Thai Sauce

This tastes great over pork, chicken or fish however it is quite salty. While athletes may have no problem with this those monitoring their blood pressure can reduce the sodium by 30% if the fish sauce is omitted.


¼ cup soy sauce
½ cup sugar
1-2 tsp chilli or taco sauce(according to taste)
1 Tbsp fresh ginger,shredded
2 Tbsp fish sauce
2 Tbsp lime juice
1 tsp ground star anise


  1. Place the soy, sugar, chilli sauce, ginger, fish sauce, lime juice and star anise in a deep fry pan and cook over medium heat, stirring  for 4-5 minutes until the sauce thickens.
  2. This sauce can also be served cold as a dressing


8 (2 tbsp. per person)
Each serving contains: Energy 244kJ/58 kcals; Protein, Fat & Fibre negligible; Carbohydrate 14g; Sodium 900mg

Curried Apple Sauce

This is a quick cold sauce that can be made to accompany meat fondue, fish, pork or salads.


150ml pottle natural yoghurt
1 red apple, cored and grated with skin on
1 tsp curry powder according to taste
½ tsp chives, chopped.
Season to taste


  1. Combine all the ingredients and serve cold.
  2. It can also be thinned with trim milk and used as a salad dressing


6 (3 Tbsp per person)
Each serving contains: Energy 97kJ/23kcals; Protein 1g, Fat & Fibre negligible; Carbohydrate 4g; Sodium 13.5mg.

Raw Fish marinade

This marinade can be used to soak raw fish overnight before making it into a raw fish salad.


½ cup lemon juice or white vinegar
½ cup Avocado oil (lime infused)*
1 Spring onion, chopped
2 Tbsp Parsley, chopped
Grind black pepper
1 tsp Taco sauce


  1. Combine all the ingredients in a bowl, whisk, then add the cubed raw fish ensuring the fish is well covered with marinade.
  2. This marinade is sufficient to cover 0.4-0.5g of raw firm fish e.g. Bream, cod or Monk fish
  3. Leave covered, overnight, in the refrigerator, then drain off the marinade and serve as desired.
  4. See Lea’s recipe for Seafood salad
  5. Other suitable oils * could include olive oils spiked with garlic, lemon or orange or use canola oil and add a crushed clove of garlic, or the zest of an orange or lemon.


6 (3 Tbsp per person)

Each serving contains: Energy244kJ/58kcas; Protein, Carbohydrate & Fibre negligible; Fat 6g, Sodium 8.5mg. (These figures are estimates that assume after draining around 1Tbsp of marinade remains on the meat) .

Sweet and Sour marinade

This marinade is suitable for beef, fish or pork.


2 tsp brown sugar
1 tsp mustard
1-2 cloves garlic, crushed
¼ cup hot water
¼ cup salad oil
¼ cup soy sauce


  1. Combine all the ingredients
  2. Brush the marinade over the meat and leave overnight or for an hour or two until needed

Serves :

6 (3 Tbsp per person)
Each serving contains: Energy 179kJ/43kcals; Protein & Fibre negligible; Fat 4g; Carbohydrate 1g, Sodium 320mg (These figures are estimates that assume after draining around 1 Tbsp of marinade remains on the meat)

Herb Marinade

This marinade is particularly suited to beef, venison and lamb.


1 small onion, chopped finely
1 clove garlic, crushed
1 tsp of dried herbs or use fresh chopped herbs (e.g. thyme, oregano, rosemary or marjoram).
1 Tbsp parsley, chopped
½ cup red wine
¼ cup salad oil


  1. Combine all the ingredients
  2. Brush the marinade over the meat and leave overnight or for an hour or two until needed


6 (3 Tbsp per person)

Each serving contains: Energy 188kJ/35kcals; Protein, Carbohydrate, Fibre & Sodium negligible, Fat 3g. (These figures are estimates that assume after draining around 1Tbsp of marinade remains on the meat)

Golden marinade

This marinade can enhance the flavour of pork and chicken.


1 tbsp brown sugar
¼ tsp rosemary
1 tsp basil
1 Tbsp parsley, chopped
1 clove garlic, crushed
¼ cup pineapple juice
¼ cup sherry
¼ cup soy sauce


  1. Combine all the ingredients
  2. Brush the marinade over the meat and leave overnight or for an hour or two until needed


6 (3 Tbsp per person)
Each serving contains: Energy 50kJ/12kcals; Protein, Fat & Fibre negligible; Carbohydrate 1.5g; Sodium 316mg.(These figures are estimates that assume after draining around 1Tbsp of marinade remains on the meat)

Orange Marinade

This marinade can be used for tofu, chicken or fish and can be varied by substituting the orange juice for lime or lemon.


4 Tbsp brown sugar
½ tsp mustard
¼ cup vinegar
¼ cup orange juice


  1. Combine all the ingredients
  2. Brush the marinade over the meat and leave overnight or for an hour or two until needed.


6 (3 Tbsp per person)
Each serving contains: Energy 76kJ/18kcals; Protein, Fat & Fibre are negligible, Carbohydrate 4.5g, Sodium 5mg .(These figures are estimates that assume after draining around 1Tbsp of marinade remains on the tofu or meat)


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