Showing posts with label Healthy Recipes. Show all posts
Showing posts with label Healthy Recipes. Show all posts
7/18/10

Grilled Chicken with Fruit Salsa

Posted by Admin at 8:17 AM / Labels: /
Combine lemon juice, soy sauce, fresh ginger, lemon pepper, and garlic to make a kickin marinade for grilled chicken. Fruit salsa adds sweetness and crunch to this tropical dish.

Ingredients:
Chicken:
1/2 cup fresh lemon juice (about 4 lemons)
1/2 cup low-sodium soy sauce
1 tablespoon minced peeled fresh ginger
1 tablespoon lemon pepper
2 garlic cloves, minced
6 (6-ounce) skinless, boneless chicken breast halves
Cooking spray

Salsa:
1 1/2 cups cubed pineapple
3/4 cup cubed peeled kiwifruit (about 3 kiwifruit)
3/4 cup coarsely chopped orange sections
1/2 cup chopped peeled mango
1/2 cup diced red onion
2 tablespoons chopped fresh cilantro
1 1/2 teaspoons ground cumin
1/4 teaspoon salt
1/8 teaspoon black pepper
1 small jalapeno pepper, seeded and chopped

Preparation:

To prepare chicken, combine the juice, soy sauce, ginger, lemon pepper, and garlic in a large zip-top plastic bag. Add chicken to bag; seal and shake to coat. Marinate in refrigerator 1 hour, turning once.

Prepare grill or broiler.

Remove chicken from bag; discard marinade. Place chicken on grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until chicken is done.

To prepare salsa, combine pineapple and remaining ingredients, tossing gently. Serve with chicken.

Scallops with Roasted Pepper Butter Sauce

Posted by Admin at 8:14 AM / Labels: /
Double-skewering scallops makes turning them on the grill easier. Just thread the scallops onto a skewer, then run another one through the scallops parallel to the first.

Ingredients:
30 sea scallops (about 2 1/4 pounds)
4 medium red bell peppers (about 2 pounds)
2 cups fat-free, less-sodium chicken broth
1/2 cup dry white wine
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried basil, crumbled
2 tablespoons chilled butter, cut into small pieces
1/4 teaspoon salt
Cooking spray
Fresh basil (optional)


Preparation:
Thread 5 scallops onto each of 6 (12-inch) skewers. Cover and chill.

Preheat broiler.

Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag. Seal and let stand 10 minutes. Peel peppers, and discard skins. Place peppers, broth, and wine in a blender; process until smooth. Combine pepper mixture and basil in a skillet. Bring to a boil; cook until reduced to 1 1/2 cups (about 5 minutes). Reduce heat to medium-low; gradually add butter, stirring until melted. Cover and keep warm.

Prepare grill.

Sprinkle kabobs with salt; place on grill rack coated with cooking spray. Grill 2 1/2 minutes on each side or until done. Serve with bell pepper sauce. Garnish with fresh basil, if desired.

Mango-Cucumber Salad

Posted by Admin at 8:08 AM / Labels: /
This dish was inspired by the street vendors who sell mangoes-on-a-stick and other delicious snacks in Chicago's Latino neighborhoods. It's simple, refreshing, colorful, a little bit unusual, and perfect as a side dish at a summer barbecue." -Katie Schnorr, Forestville, WI

Ingredients:
4 cups diagonally cut thinly sliced seeded peeled cucumber (about 2 medium)
2 cups thinly sliced peeled mango (about 2 medium)
3 tablespoons fresh lime juice
1/4 teaspoon salt
1/4 teaspoon ground red pepper

Preparation:

Combine all ingredients in a medium bowl; toss gently. Let stand 15 minutes before serving.

Chinese Chicken-Cabbage Salad With Peanut Sauce

Posted by Admin at 7:30 AM / Labels: /
Chinese Chicken-Cabbage Salad With Peanut Sauce

Don’t be fooled by this salad’s bare-bones appearance. It’s packed with plenty of flavor—and nutrients. Cabbage, unlike iceberg lettuce, is rich in vitamins C and K, and carrots are a good source of vitamin A. Plus the dressing adds just the right amount of nutty flavor.

Ingredients: Rice wine vinegar, olive oil, sesame oil, Thai peanut sauce, napa cabbage, carrots, scallions, rotisserie chicken, pepper, black sesame seeds

Calories: 302

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Blackened Chicken Salad With Tomato Chutney

Posted by Admin at 7:27 AM / Labels: /
Blackened Chicken Salad With Tomato Chutney

Tomato chutney adds a spicy kick to the smoky, seasoned chicken in this recipe. The veggies provide vitamin C and fiber, allowing you devour the savory salad guilt-free.

Ingredients: Chicken breasts, blackened steak seasoning, romaine salad greens, cucumber, yellow bell pepper, olive oil vinaigrette, Tomato Chutney

Calories: 247

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Chicken-Garbanzo Salad

Posted by Admin at 7:26 AM / Labels: /
Chicken-Garbanzo Salad

This creamy chicken salad provides fiber by combining chickpeas with chicken and veggies. Though it works great as a salad, it is also delicious spooned into a pita half.

Ingredients: Chicken breast, chickpeas, cucumber, green onions, fresh mint, plain fat-free yogurt, garlic, salt, spinach leaves, feta, lemons

Calories: 258

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Orange Chicken Salad With Feta

Posted by Admin at 7:24 AM / Labels: /
Orange Chicken Salad With Feta

Contrast sweet mandarin oranges with zesty feta for a quick, filling salad. The orange juice dressing adds an extra layer of fruit flavor, and you can enjoy this colorful meal for less than 300 calories.

Ingredients: Chicken breast, cooking spray, lettuce, orange bell pepper, cherry tomatoes, carrots, feta cheese, green onions, orange juice concentrate, white vinegar, olive oil, salt, pepper, mandarin oranges, almonds

Calories: 299

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Chicken-and-Cornbread Salad With Lime

Posted by Admin at 7:21 AM / Labels: /
Chicken-and-Cornbread Salad With Lime

Cornbread isn’t just for Thanksgiving. The tangy salad combines this comfort food with a citrus dressing for a delicious, vitamin C-packed meal.

Ingredients: Cornbread, limes, olive oil, cumin, chicken breasts, tomato, red onion, heart of romaine

Calories: 390

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Grilled Chicken Salad With Avocado and Mango

Posted by Admin at 7:17 AM / Labels: /
Grilled Chicken Salad With Avocado and Mango

Fresh and full of flavor, this salad brings together your favorite tastes of summer. Plus the mango chutney adds a spicy-sweet kick to each mouthful. Serve with a crusty baguette for a low-cal summer dinner.

Ingredients: Olive oil, limes, mango chutney, low-sodium soy sauce, fresh ginger, chicken breast, cooking spray, salad greens, mango, avocado

Calories: 185

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Grilled Chicken and Wheat-Berry Salad

Posted by Admin at 7:13 AM / Labels: /
Grilled Chicken and Wheat-Berry Salad

Boost your intake of whole grains by digging into this hearty salad. You’ll get plenty of fiber, plus vitamins A and C.

Ingredients: Winter wheat berries, bay leaf, spinach leaves, green apples, red bell peppers, Dijon mustard, chicken breasts, salt, pepper, cooking spray, green onions, Cucumber Yogurt Dressing

Calories: 332

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A Skinny Caesar

Posted by Admin at 6:05 AM / Labels: /
A Skinny Caesar

This dish tastes exactly like your favorite Caesar salad, but it contains only half the fat of traditional versions. How? The dressing uses silken tofu instead of mayo, to make a lighter, leaner topping for your salad.

Ingredients: Olive oil cooking spray, chicken breast, salt, pepper, silken soft tofu, lemons, extra_virgin olive oil, Dijon mustard, red wine vinegar, Worcestershire sauce, garlic, anchovy paste, fresh Parmesan cheese, romaine lettuce, fat-free croutons

Calories: 269

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