Citrusy Chicken Skewers with Mushrooms and Bell Peppers
Makes: 4 servings
Nutrition per serving: Calories = 201; Fat = 9 g; Cholesterol = 43 mg; Sodium = 387 mg; Carbohydrate = 9 g; Fiber = 3 g; Protein = 8 g
Ingredients juice and zest of 1 lemon juice and zest of 1 lime juice and zest of 1 orange 1/4 cup olive oil, divided 2 cloves garlic, minced 1 teaspoon honey 2 teaspoons finely grated fresh ginger 1 pound boneless, skinless chicken breast, cut into 3/4-inch cubes 3 red, orange, or yellow bell peppers, seeded and cut into 3/4-inch squares 8 grape tomatoes 2 small zucchini, sliced 1-inch thick 12 button mushrooms sea salt and freshly ground pepper to taste
Directions In a resealable plastic bag, combine the juice and zest of the lemon, lime, and orange, 2 tablespoons of olive oil, garlic, honey, ginger, and chicken breast cubes. Knead to combine then marinate in the refrigerator for 1 hour. Place 4 long skewers in water to soak.
Preheat an outdoor grill or grill pan over medium-high heat. Lightly oil the grates. Remove the chicken from the bag, discard the marinade, and gently pat the chicken dry. Thread an even amount of chicken, peppers, tomatoes, zucchini, and mushrooms onto each skewer, brush with 2 tablespoons of olive oil, and season with salt and pepper.
Grill the skewers until well marked and the chicken is no longer pink in the middle, about 4 minutes per side. Allow to rest for 5 minutes, then serve.
Coffee-Rubbed Chicken Breasts with Roasted Sweet Potatoes
Makes: 4 servings
Nutrition per serving: Calories = 233; Fat = 10 g; Cholesterol = 75 mg; Sodium = 412 mg; Carbohydrate = 21 g; Fiber = 4 g; Protein = 9 g
Ingredients 2 tablespoons finely ground coffee 1 tablespoon cumin 1/2 teaspoon garlic powder 2 tablespoons olive oil, divided 2 medium sweet potatoes, peeled and large diced 1 pound bone-in skinless chicken breasts, cut in half crosswise sea salt and freshly ground pepper to taste
Directions Preheat the oven to 400F.
In a small bowl, whisk together the coffee, cumin, and garlic. In a large casserole dish, combine 1 tablespoon of oil, sweet potatoes, salt, and pepper.
Season the chicken breast with salt and pepper then rub with the coffee spice mixture. Place a large skillet over medium-high heat. Add the remaining 1 tablespoon of oil followed by the chicken and cook, searing on both sides, about 6 minutes per side. The chicken may still be raw in the middle.
Place the seared chicken breasts on top of the sweet potatoes and roast in the oven until the chicken is no longer pink in the middle, about 25 minutes. Allow the chicken to rest for 5 minutes, then serve.
Herb and Mustard Crusted Chicken Breast with Fingerling Potatoes
Makes: 4 servings
Nutrition per serving: Calories = 340; Fat = 12 g; Cholesterol = 125 mg; Sodium = 633 mg; Carbohydrate = 10 g; Fiber = 6 g; Protein = 52 g
Ingredients 1 pound fingerling potatoes, cut into 1-inch long pieces 1 tablespoon olive oil 1 pound bone-in skinless chicken breasts, cut in half crosswise 1/4 cup Dijon mustard 1 medium shallot, minced 2 cloves garlic, minced 1/4 cup fresh rosemary, finely chopped 1/2 cup chopped fresh parsley sea salt and freshly ground pepper to taste
Directions Preheat the oven to 375F.
In a large casserole dish, toss together the potatoes, salt, and pepper.
Season the chicken breast with salt and pepper. Rub each piece with mustard. Place the shallot, garlic, rosemary, and parsley on a plate and stir to combine. Press each piece of chicken into the herb mixture and roll to coat. Place the chicken on top of the potatoes and roast in the oven until the chicken is no longer pink in the middle, about 30 minutes. Allow the chicken to rest for 5 minutes, then serve.
Seared Turkey Tenderloin with Wilted Radicchio and Orange
Makes: 4 servings
Nutrition per serving: Calories = 281; Fat = 10 g; Cholesterol = 30 mg; Sodium = 278 mg; Carbohydrate = 23 g; Fiber = 3 g; Protein = 8 g
Ingredients 2 tablespoons olive oil, divided 1 tablespoon honey 1 teaspoon lemon zest 1 tablespoon lemon juice 1/4 cup chopped fresh parsley 1 pound turkey tenderloins, trimmed 1 clove garlic, minced 4 heads endive, cored and thinly sliced 4 heads radicchio, cored and thinly sliced 2 oranges, peeled and flesh cut into segments sea salt and freshly ground pepper to taste
Directions In a small bowl, whisk together 1 tablespoon of olive oil, honey, lemon zest, juice, and parsley.
Place a large skillet over medium-high heat. Season the turkey tenderloin with salt and pepper. Add 1 tablespoon of olive oil to the pan followed by the turkey and cook until well seared and no longer pink in the middle, about 6 minutes per side. Transfer to a cutting board to rest.
Remove the pan from the heat, add the garlic to the pan, and cook just until you can smell its aroma. Add the endive, radicchio, salt, and pepper and cook until slightly wilted. Transfer the greens to a serving platter. Slice the turkey tenderloin into 1-inch thick slices and place on top of the wilted greens. Top with the orange segments, drizzle with the honey-lemon dressing, and serve.
Curried Chicken Salad with Almonds and Grapes
Makes: 4 servings
Nutrition per serving: Calories = 440; Fat = 16 g; Cholesterol = 80 mg; Sodium = 460 mg; Carbohydrate = 26 g; Fiber = 4 g; Protein = 36 g
Ingredients 1/4 cup sliced almonds 1/2 cup nonfat plain yogurt 2 tablespoons olive oil mayonnaise 1 teaspoon curry powder 2 1/2 cups cubed cooked chicken breasts 1 cup halved red grapes 1/4 cup chopped cilantro 5 ounces mixed greens 4 lemon wedges sea salt and fresh ground black pepper to taste
Directions Place the almonds in a small skillet over medium-low heat and toast lightly until you can smell the aroma of the nuts. Remove the nuts from the pan so that they do not over-toast. Set aside to cool.
In a large bowl, whisk together the yogurt, mayo, and curry powder. Fold in the chicken, grapes, and cilantro and season with salt and pepper.
erve the salad on top of the mixed greens and with a lemon wedge on the side.
Sauteed Chicken Breast with Mushrooms
Makes: Two Servings
Nutrition per serving: Calories = 282, Fat = 15g, Carbs = 1g, Protein = 33g
Ingredients 1 Tablespoon olive oil 2 boneless skinless chicken breasts 1/2 cup sliced button mushrooms 1/4 cup finely chopped parsley
Directions Heat a large skillet over medium high heat. Add oil to the skillet; add mushrooms, followed by the chicken. Cook until chicken is browned on both sides, flipping only once, about 12 minutes. When the chicken is cooked through, add the parsley to the pan, and toss slightly. Serve.
Tender Chicken Cacciatore
Makes: Four servings
Nutrition per serving: Calories = 343, Fat = 6g, Carbs = 11g, Protein = 56g
Ingredients 4 bone-in, skinless chicken breasts (about 2 1/4 pounds) 2 teaspoons olive oil 1 medium onion, sliced 1 medium red bell pepper, cut into strips 8 ounces button mushrooms, thinly sliced 2 cloves garlic, minced 1/2 cup dry white wine 1 (14.5 ounce) can low sodium, diced, canned tomatoes with juices 1/2 teaspoon dried oregano 1/8 teaspoon red chili flakes, or more to taste sea salt and freshly ground pepper to taste
Directions Season the chicken breasts with salt and pepper. Heat a large skillet over medium-high heat. Add the olive oil to the pan, followed by the chicken breasts. Sear the chicken on both sides, then set aside on a plate.
Add the onion, red bell pepper, and mushrooms to the pan. Cook until the onion becomes tender, then add the garlic and cook until you can smell it. Pour in the white wine and simmer until it reduces by half. Add the tomatoes, oregano, chili, salt, and pepper. Bring to a boil, then reintroduce the chicken breasts to the pan. Cover the pan and cook until the chicken breasts are just done, about 20 minutes. Taste the sauce and adjust with salt, pepper, and chili if desired.
Fish Tacos with Corn Pico de Gallo and Chipotle Cream
Makes: Four servings
Nutrition per serving: Calories = 358, Fat = 5g, Carbs = 103g, Protein = 34g
Ingredients 2 tablespoons olive oil, plus more for the grill 2 tablespoons fresh lime juice 1/4 teaspoon sea salt Freshly ground black pepper to taste 1 pound tilapia For the chipotle cream: 1/3 cup nonfat Greek yogurt 2 tablespoons reduced fat sour cream 1 chipotle chili canned in adobo sauce, minced For the salsa: 1/2 cup defrosted frozen corn kernels 1/4 small onion, small diced 2 roma tomatoes, small diced 1 jalapeno, seeded and minced 1/4 cup cilantro, chopped Eight 6-inch corn tortillas 1 1/2 cups shredded green cabbage or lettuce for garnish Lime wedges for garnish
Directions In a small bowl, whisk together the oil, lime juice, salt and pepper. Place the fish in a resealable plastic bag and pour the lime juice mixture over it. Squeeze to combine and let marinate for 30 minutes at room temperature.
In the meantime, whisk together the Greek yogurt, sour cream, and chipotle in a small bowl. Season with salt and pepper and set aside.
Preheat a grill, broiler, or grill pan. Lightly oil the broiler pan or grill and then cook the fish until just cooked through, about 3 minutes per side. Place on a plate to rest and loosely tent with foil to keep warm.
In another small bowl, combine the corn, onion, tomato, jalapeno, and cilantro. Season with salt and pepper to taste. Heat a skillet over medium-high heat and warm the tortillas one at a time. Cover the tortillas when they are warmed with a slightly dampened towel.
To serve, spread chipotle cream on a tortilla and then top with fish, salsa, and cabbage. Garnish with lime wedges and cilantro. Serve immediately.
Roasted Salmon with Grapefruit Salsa
Makes: Four servings
Nutrition per serving: Calories = 345, Fat = 18g, Carbs = 16g, Protein = 29g
Ingredients 4 skinless salmon fillets (about 5 ounces each) 2 ruby red grapefruits 2 teaspoons olive oil 1 tablespoon shallot, minced 1 teaspoon peeled and finely grated fresh ginger pinch of cayenne pepper or more to taste 1 teaspoon lemon zest 2 teaspoons fresh lemon juice 3 tablespoons thinly sliced fresh basil, saving some for garnish sea salt and freshly ground pepper to taste
Directions Preheat the oven to 350F. Season the salmon fillets with salt and pepper to taste. Lightly oil a baking dish with olive oil, place the salmon inside and turn to coat. Bake until the salmon is cooked through, about 18 minutes.
In the meantime, make the salsa. Cut the ends off of one of the grapefruit and stand it on the flat cut side and slice the peel away from the fruit. Holding the fruit over a small bowl, carefully remove the flesh of the fruit between the membranes. Combine these grapefruit segments with the olive oil, shallot, ginger, cayenne, lemon zest, lemon juice, basil, salt and pepper.
When the salmon is done, allow it to rest for 3 minutes and then top it with salsa. Garnish with reserved basil and serve.
Seared Salmon with Wilted Spinach
Makes: Two Servings
Nutrition per serving: Calories = 272, Fat = 16g, Carbs = 9g, Protein = 24g
Directions Season the salmon filets with the garlic and onion powder.
Heat a large skillet over medium high heat. When hot, add the oil, and the fish. Cook until browned on both sides. When the fish is cooked through (should flake easily with a fork), remove from pan. Add the spinach to the pan and stir until just wilted.
To serve, put the spinach on the plates, and top with the salmon filets. Serve immediately.
