Salsa Chicken-

8 cups finely shredded iceberg lettuce

3 tablespoons chili powder

1 teaspoon ground cumin

1 pound boneless, skinless chicken breast, cut into 1″ pieces

2 large egg whites

2 tablespoons extra-virgin olive oil

8 ounces chunky tomatoe salsa

1/2 cup fat free sour cream

Cilantro sprigs(optional)

Directions: In a Large bowl combine Chiken, chili powder and cumin. Remove Chicken dip in egg whites, and add remaining dry mixture. Cook on Medium heat, add oil, chicken and stir fry until cooked or no longer pink.

Nutrition: 266 calories, 32 g protein 12 g carbs, 10 g fat, 2 g saturated fat , 457 mg sodium, 66 mg cholesterol, 5 g fiber

Serves 4

 

Asian Style Chicken Packets with Vegetables-

3 tablespoons low sodium soy sauce

2 teaspoons seasame oil

1/4 cup finely chopped green onions

1 teaspoon feshly grated ginger

1 teaspoon finely chopped garlic

4 boneless, skinless chicken breast halves, cut into 1/2″ strips

1 red bell pepper, sliced

1 package (10 ounces) snow peas

1 package (10 ounces) broccoli florets

1 can ( 5 ounces) water chestnuts

Directions: Preheat oven 450 F or grill to medium heat. Mix ingredients together in small bowl. Bake on sheets with foil. Bake 15- 18 minutes. Or grill 12-14 minutes.

Nutrition: 244 calories, 32 g protein, 16 g carbs, 4 g fat, 1 g saturated fat, 855 mg sodium, 66 mg cholesterol, 7 g fiber

Serves 4

 

Grilled Chicken salad with Tzatziki Sauce-

Chicken:

1 ounce extra-virgin olive oil

2 teaspoons fresh lemon juice

1 teaspoon oregano

1/4 teaspoon kosher salt 1 teaspooncracked black pepper

4 boneless, skinless chicken breast halves

Tzatziki Sauce:

1 cup nonfat plain yogurt

2/3 cup pelled,seeded, and diced cuccumbers

3/4 teaspoon minced garlic

2/3 ounces extra vigin olive oil

2/3 ounces white vinegar

1 ounce chopped freah dill

1 1/2 ounces chopped fresh mint

1/4 teaspoon kosher salt

6 ounces shredded iceberg lettuce

1 tomato (5 ounces), diced

Directions: Combine oil, lemon juice, oregano, salt, and pepper in dish. Marinate 2-3 hours in refigerator. Grill chiken then combine it with salad and dressing.

Nutrition: 281 calories, 30 g protein, 10 g carbs, 14 g fat, 2 g saturated fat, 355 mg sodium, 67 mg cholesterol, 1 g fiber.

Serves 4

 

 

Savory Chicken Saute

2 T extra-virgin olive oil

4 boneless, skinless chicken breast halves

1 large onion, sliced

2 cloves garlic, minced

1 T fresh rosemary leaves, chopped

½ c fat-free chicken broth

Pinch salt

Pinch freshly ground black pepper

Heat the oil in a large skillet over medium heat. Saute the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and broth. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.

Nutrition: 217 calories, 28 g protein, 6 g carbohydrates, 8 g fat, 1 g saturated fats, 95 mg sodium, 65 mg cholesterol, 1 g fiber

4 servings

Chicken Pistachio Salad

SALAD:

½ c shelled pistachio nuts, finely ground

½ + ¼ t salt

½ t + 1 pinch freshly ground black pepper

4 boneless, skinless chicken breast halves

2 T extra-virgin olive oil

½ c diced sweet white onion

1 head romaine lettuce

DRESSING:

1 t grated sweet white onion

1 large ripe avocado, pitted and peeled

3 T extra-virgin olive oil

3 T fresh lime juice

1 T water

To make the salad: Preheat the oven to 375 degrees. Mix the nuts in a pie plate with ½ t salt and ½ t pepper. Press the chicken into the nuts. Heat 1 T of the oil in a skillet and cook the coated breasts, 2 minutes per side. Place the breasts in a baking dish and bake for 15 minutes or until a thermometer inserted in the thickest portion registers 160 degrees F and the juices run clear.

Heat the remaining tablespoon of oil in a nonstick skillet over high heat. Add the diced onion, ¼ t salt, and a pinch of pepper. Cook until the onion is browned.

Line 4 serving plates with lettuce. Slice the chicken breasts and arrange 1 breast on top of the lettuce on each plate. Serve with the dressing.

To make the dressing: Puree the onion, avocado, oil, lime juice, and water in a blender.

Nutrition: 481 calories, 33 g protein, 13 g carbohydrates, 34 g fat, 5 g saturated fats, 520 mg sodium, 70 mg cholesterol, 5 g fiber

4 servings

Balsamic Chicken

1 t olive oil

¾ c coarsely chopped onion

4 garlic cloves, sliced

2 (4-ounce) skinless, boneless chicken breast halves

1 c sliced green bell pepper

½ c balsamic vinegar

¼ c sliced mushrooms

1 t dried Italian seasoning

1 (14 ½ -ounce) can diced tomatoes, undrained

1 c hot cooked long-grain rice

Heat oil in a large skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Add chicken; cook 4 minutes on each side or until browned. Add bell pepper and next 4 ingredients. Reduce heat to medium low; cook 20 minutes or until chicken is done. Serve over rice.

Nutrition: 376 calories, 4.3 g fat, 0.8 g saturated fat, 32 g protein, 52.3 g carbohydrates, 6 g fiber, 66 mg cholesterol, 355 mg sodium, 3.8 g iron

2 servings

Chicken with Eggplant-Pepper Sauce

1 eggplant (about ½ pound)

2 red bell peppers (about 1 pound)

¾ t salt, divided

¼ t ground ginger

¼ t garlic powder

¼ t ground red pepper, divided

4 (4-ounce) skinless, boneless chicken breast halves

2 t olive oil, divided

1 t paprika

4 t lemon juice

Slice eggplant in half lengthwise, and pierce skin with a fork. Cut tops off bell peppers; discard tops, seeds, and membranes. Place eggplant and bell peppers on a microwave-safe plate. Microwave at HIGH 8 minutes or until tender.

Combine ¼ t salt, ginger, garlic powder, and 1/8 t ground red pepper; sprinkle chicken with ginger mixture. Heat 1 t olive oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 6 minutes on each side or until chicken is done.

Combine eggplant and bell peppers in a blender or food processor. Add ½ t salt, 1/8 t ground red pepper, 1 t oil, paprika, and juice; process until smooth. Serve chicken with sauce.

Nutrition: 194 calories, 4.1 g fat, 0.7 g saturated fat, 27.9 g protein, 11.8 g carbohydrates, 3.9 g fiber, 66 mg cholesterol, 1.7 mg iron, 518 mg sodium

4 servings

Spicy Chicken and Rice Bake

6 (4-ounce) skinless, boneless chicken breast halves

½ c chopped onion (1 medium)

½ c chopped green sweet pepper

2 cloves garlic, minced

1 T cooking oil

1 15-ounce can black beans, rinsed and drained

1 14 ½-ounce can diced tomatoes, undrained

1 c tomato juice

1 c frozen whole kernel corn

2/3 c uncooked long grain rice

1 t chili powder

1/8 to ¼ t ground red pepper

Paprika

In a large saucepan cook onion, sweet pepper, and garlic in hot oil until vegetables are tender. Stir in black beans, undrained tomatoes, tomato juice, corn, uncooked rice, chili powder, red pepper, and ½ t salt. Bring to boiling. Transfer rice mixture to a 3-quart rectangular baking dish. Arrange chicken pieces on top of rice mixture. Sprinkle chicken with paprika.

Bake, covered, in a 375 degree oven for 45 to 50 minutes or until chicken is no longer pink (170 degrees) and rice is tender.

Nutrition: 355 calories, 9 g fat, 2 g saturated fat, 77 mg cholesterol, 728 mg sodium, 39 g carbohydrate, 6 g fiber, 33 g protein

6 servings

Fiery Thai Beef Salad

DRESSING:

1/3 c fresh lime juice

¼ c chopped fresh cilantro

2 T brown sugar

1 T water

1 T Thai fish sauce

5 garlic cloves, minced

2 Thai, hot red, or Serrano chiles, seeded and minced

SALAD:

1 (1-pound) flank steak

¼ t salt

1/8 t black pepper

Cooking spray

6 c torn romaine lettuce

1 ¾ c quartered cherry tomatoes

1 c thinly sliced red onion, separated into rings

¼ c coarsely chopped fresh mint

2 T sliced peeled fresh lemon grass

To prepare dressing, combine first 7 ingredients in a bowl; stir well with a whisk.

Prepare grill or broiler.

Sprinkle both sides of steak with salt and pepper. Place steak on grill rack or broiler pan coated with cooking spray, and cook 6 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut steak diagonally across grain into thin slices; cut each slice into 2-inch pieces.

Combine steak, lettuce, and remaining ingredients in a large bowl; add dressing, toss to coat.

Nutrition: 265 calories, 11.3 g fat, 4.7 g saturated fat, 25.5 g protein, 16 g carbohydrates, 3 g fiber, 57 mg cholesterol, 4.1 mg iron, 572 mg sodium

4 servings (serving size: 2 cups)

Beef with Cucumber Raita

1 8-ounce carton plain fat-free or low-fat yogurt

¼ c coarsely shredded unpeeled cucumber

1 T finely chopped red or sweet onion

1 T snipped fresh mint

¼ t sugar

Salt and black pepper

1 pound boneless beef sirloin steak, cut 1 inch thick

½ t lemon-pepper seasoning

Fresh mint leaves (optional)

Preheat broiler. For raita, in a small bowl, combine yogurt, cucumber, onion, snipped mint, and sugar. Season yogurt mixture to taste with salt and pepper; set aside.

Trim fat from meat. Sprinkle meat with lemon-pepper seasoning. Place meat on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat, turning meat over after half of the broiling time. Allow 15 to 17 minutes for medium rare (145 degrees) or 20 to 22 minutes for medium (160 degrees).

Cut steak across the grain into thin slices. If desired, garnish steak slices with mint leaves. Serve with raita.

Nutrition: 176 calories, 4 g fat, 1 g saturated fat, 55 mg cholesterol, 213 mg sodium, 5 g carbohydrates, 0 g fiber, 28 g protein

4 servings

Oven-Barbecued Beef Brisket

1 3- to 3 ½- pound fresh beef brisket

¾ c water

½ c chopped onion (1 medium)

3 T Worcestershire sauce

2 T cider vinegar or white wine vinegar

1 T chili powder

1 t instant beef bouillon granules

1/8 t ground red pepper

2 cloves garlic, minced

1 ½ c bottled barbecue sauce

Trim fat from meat. Place meat in a 13x9x2-inch baking pan. In a small bowl stir together water, onion, Worcestershire sauce, vinegar, chili powder, bouillon granules, red pepper, and garlic. Pour over meat. Cover with foil. Bake in a 325 degree oven about 3 hours or until tender, turning once. Remove meat; discard juices. Thinly slice meat across the grain. Place on a serving platter. Serve with barbecue sauce.

Nutrition: 244 calories, 7 g fat, 2 g saturated fat, 78 mg cholesterol, 735 mg sodium, 13 carbohydrates, 0 g fiber, 29 g protein

10 to 12 servings

Beef, Pepper and Mushroom Kabobs

1 T fresh lemon juice

1 T extra-virgin olive oil

1 T water

2 t Dijon mustard

½ t chopped fresh oregano

¼ t freshly ground black pepper

1 pound boneless top sirloin steak, cut into 1” squares

1 large red bell pepper, cut into 1” pieces

12 large mushrooms

2 c cooked brown rice

¼ c pine nuts, toasted

In a large bowl, whisk together the lemon juice, oil, water, mustard, oregano, and black pepper. Add the steak, bell pepper, and mushrooms, tossing to coat. Alternately thread the steak, bell pepper, and mushrooms on each of 4 metal skewers. Set aside.

Prepare the rice according to package directions. Keep warm. Meanwhile, place the kabobs on a grill over medium coals. Grill uncovered, turning occasionally for 8-11 minutes or until a meat thermometer measures 145 degrees (for medium-rare).

Mix the toasted pine nuts into the rice. Serve the kabobs over the rice mixture, allowing ½ c rice per serving.

Nutrition: 493 calories, 33g protein, 50 g carbohydrates, 18 g fat, 5 g saturated fat, 125 mg sodium, 75 mg cholesterol, 4 g fiber

4 servings

SEAFOOD MEALS

Caesar Mahimahi

¼ c plain fat-free yogurt

2 T grated Parmesan cheese

2 T fresh lemon juice

2 T low-fat buttermilk

1 T Dijon mustard

2 t Worcestershire sauce

2 t anchovy paste

¼ t black pepper

6 garlic cloves, crushed

4 (6-ounce) mahimahi or other firm white fish fillets

Cooking spray

1. Combine first 9 ingredients, and stir well with a whisk. Pour yogurt mixture into a large zip-top plastic bag, and add fish to bag. Seal and marinate in refrigerator 20 minutes.
2. Prepare grill or broiler.
3. Remove fish from bag, reserving marinade. Place fish on grill rack or broiler pan coated with cooking spray, and cook 3 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade.

 

Nutrition: calories 193 (14% from fat); fat 3g (sat 0.8g, mono 0.4g, poly 0.3g); protein 34.7g; carb 4.7g; fiber 0.1g; chol 127mg; iron 2.1mg; sodium 728mg; calc 84mg

4 servings

Lemon-Dill Pollock

1/3 c minced fresh dill

¼ c fresh lemon juice

1 T olive oil

4 t Dijon mustard

¼ t salt

¼ t sugar

¼ t black pepper

1 garlic clove, minced

4 (6-ounce) Pollock or other firm white fish fillets

Cooking spray

1. Combine all ingredients except cooking spray in a large zip-top plastic bag; seal and marinate in refrigerator 20 minutes. Remove fish from bag; discard marinade.
2. Prepare grill or broiler.
3. Place fish on grill rack or broiler pan coated with cooking spray. Cook 4 minutes on each side or until fish flakes easily when tested with a fork.

 

Nutrition: calories 180 (19% from fat); fat 3.7g (sat 0.5g, mono 1.5g, poly 1g); protein 33.2g; carb 1.4g; fiber 0.1g; chol 121mg; iron 1.1mg; sodium 292mg; calc 114mg

4 servings

Tuna-Noodle Casserole

1 T butter or margaring

¾ c diced onion

1 c 2% reduced-fat milk

1 (10.5-ounce) can condensed reduced-fat cream of mushroom soup with cracked pepper and herbs, undiluted

3 c cooked egg noodles (about 6 ounces uncooked pasta)

1 ¼ c frozen green peas, thawed

1 T lemon juice

¼ t salt

¼ t black pepper

2 (6-ounce) cans low-sodium tuna in water, drained and flaked

1 (2-ounce) jar diced pimiento, drained

1/3 cup fresh breadcrumbs

2 T grated Parmesan cheese

1. Preheat oven to 450 degrees.
2. Melt butter in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add milk and soup. Cook 3 minutes; stir constantly with a whisk. Combine soup mixture, noodles, and next 6 ingredients in a 2-quart casserole. Combine breadcrumbs and cheese; sprinkle over top. Bake at 450 for 15 minutes or until bubbly.

 

Nutrition: calories 402 (17% from fat); fat 7.7g (sat 2.2g, mono 2.4g, poly 1.5g); protein 28.8 g; carb 52.5g; fiber 5.2g; chol 84mg; iron 3.4mg; sodium 795mg; calc 144mg

4 servings (serving size: 1 ¼ c.)

Pasta Primavera with Shrimp

3 c uncooked cavatappi (spiral tube-shaped pasta) or other short tube-shaped pasta

2 c sugar snap peas, trimmed

1 T olive oil

1 pound medium shrimp, peeled and deveined

1 T chopped fresh oregano

¼ t salt

¼ t black pepper

2 garlic cloves, minced

4 c torn spinach

1 ½ c cherry tomatoes, halved

1 c (4 ounces) crumbled feta cheese

1. Cook pasta in boiling water 6 minutes, omitting salt and fat. Add peas, and cook 2 minutes; drain.
2. Heat oil in a medium nonstick skillet over medium-high heat. Add shrimp, oregano, salt, pepper, and garlic; sauté 3 minutes or until shrimp are done. Combine pasta mixture, shrimp mixture, and remaining ingredients in a large bowl; toss well.

 

Nutrition: calories 329 (23% from fat); fat 8.5g (sat 3.5g, mono 2.8g, poly 1.2g); protein 25.6g; carb 36.9g; fiber 4.1g; chol 131mg; iron 5.7mg; sodium 458mg; calc 204mg

6 servings (serving size: 1 ½ c.)

Soft Shrimp Tacos with Tropical Salsa

SALSA:

¼ c chopped green onions

1T chopped fresh cilantro

1 T canned chopped green chiles

1 T lemon juice

1 (11-ounce) can mandarin oranges in light syrup, drained

1 (8-ounce) can pineapple tidbits in juice, drained

TACOS:

Cooking spray

1 c yellow bell pepper strips

1 c vertically sliced red onion

1 garlic clove, minced

1 ½ pounds medium shrimp, peeled and deveined

1 c chopped tomato

½ t ground cumin

½ t chili powder

2 T chopped fresh cilantro

8 (6-inch) flour tortillas

1 ¼ c (5 ounces) shredded reduced-fat Monterey Jack cheese

1. To prepare salsa, combine first 6 ingredients in a bowl. Cover and chill.
2. To prepare tacos, place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add bell pepper, onion, and garlic; sauté 2 minutes. Add shrimp, tomato, cumin, and chili powder; sauté 3 minutes or until shrimp are done. Stir in cilantro. Spoon ½ c shrimp mixture over one half of each tortilla, and top with about 3 T cheese and 2 T salsa; fold tortillas in half.

 

Nutrition: calories 276 (24% from fat); fat 3.7g (sat 2.6g, mono 2.2g, poly 1.7g); protein 22g; carb 30.4g; fiber 2.3g; chol 109mg; iron 3.4mg; sodium 395mg; calc 233mg

8 servings (serving size: 1 taco)

Shrimp and Feta with Angel Hair

Cooking spray

2 pounds medium shrimp, peeled and deveined

2 c chopped plum tomato (about ¾ pound)

1 ½ c sliced green onions

½ c sliced ripe olives

2 t dried dill

1 garlic clove, minced

4 c hot cooked angel hair (about 8 ounces uncooked pasta)

1 c (4 ounces) crumbled feta cheese

1. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add shrimp; cook 5 minutes, stirring frequently. Stir in tomato and next 4 ingredients; cook 4 minutes or until thoroughly heated. Combine shrimp mixture, pasta, and cheese in a large bowl; toss well.

 

Nutrition: calories 346 (21% from fat); fat 8.2g (sat 3.5g, mono 2.2g, poly 1.4g); protein 31.7g; carb 35.7g; fiber 2.6g; chol 189mg; iron 5.5mg sodium 490mg; calc 197mg

6 servings (serving size: 1 ½ c.)