Marinade or wet rub, reduced sodium

Lynn Socko


You can reduce the fat by using water instead of olive oil, I did that today and actually liked it better. You can also play with the amounts of each ingredient and adjust to your liking.

This is a very flavorful low sodium marinade.
Nutrition Facts
Serving Size 28 g
Amount Per Serving
Calories 113Calories from Fat 113
% Daily Value*
Total Fat 12.6g19%
Saturated Fat 1.8g9%
Trans Fat 0.0g
Cholesterol 0mg0%
Sodium 65mg3%
Total Carbohydrates 2.4g1%
Sugars 1.4g
Protein 0.2g
Vitamin A 2% • Vitamin C 1%
Calcium 0% • Iron 1%
Nutrition Grade D
* Based on a 2000 calorie diet


★★★★★ 1 vote

Marinates 2 lbs of beef, chicken or pork
10 Min
No-Cook or Other


  • 1/4-1/2 c
    olive oil or water
  • 2 Tbsp
    reduced sodium worcestershire sauce
  • 2 tsp
    liquid smoke
  • 2 tsp
    apple cider vinegar
  • 1/4 tsp
    ground ginger (powder not fresh)
  • 1 Tbsp
    fresh crushed garlic, about 2 cloves
  • 2 Tbsp
    chopped, fresh cilantro
  • 1-3
    dried mexico chile pepper
  • 1-3
    dried pasilla chile pepper

How to Make Marinade or wet rub, reduced sodium


  1. Reduce the amount of olive oil to 2-3 tbsp and make it a wet rub, still delicious.
  2. Leave pepper seeds in for more heat, or remove for less. You can also add salt to this recipe, but left out the only sodium is from the reduced sodium Worcestershire sauce.
  3. Crush dried peppers in food processor. Finely chop cilantro and garlic. Mix all ingredients together.

Printable Recipe Card

About Marinade or wet rub, reduced sodium

Course/Dish: Marinades Rubs
Main Ingredient: Spice/Herb/Seasoning
Regional Style: Mexican
Dietary Needs: Vegetarian Low Fat Low Sodium
Other Tags: Quick & Easy Healthy

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