Chicken Chili with Black Beans
INGREDIENTS6 ounces chicken breast, boneless, skinless, diced
2 cloves garlic, minced
1 cup tomatoes, cut up
1 cup black beans, canned, low sodium
½ cup onions, coarsely chopped
½ cup celery, sliced
½ cup green peppers, diced
½ jalapeno pepper, seeded and minced (optional)
2 teaspoons chili powder
¼ teaspoon dried oregano
DIRECTIONS
Coat a pot with nonstick spray and warm it over medium-high heat for 1 minute. Add chicken and garlic, and saute until chicken is lightly browned, about 3 minutes.
Add tomatoes, beans, onions, celery, green and jalapeno peppers, chili powder, and oregano. Add liquid from canned beans as necessary and bring to a boil. Reduce heat to low. Cover and simmer, stirring occasionally, for 15 minutes.
Yield: 4 Servings
Chicken Satay II
2 tablespoons all-natural lower-sodium soy sauce
2 tablespoons all-natural rice wine
2 tablespoons freshly squeezed lime juice
2 tablespoons coconut sugar (see “factoid” below. Use brown sugar as a substitute)
2 tablespoons freshly minced garlic
2 tablespoons minced peeled fresh ginger
2 tablespoons minced shallots
1 tablespoon toasted (or roasted) sesame oil
1 teaspoon all-natural salt-free curry powder
1 pound trimmed boneless, skinless chicken breasts, pounded to 1⁄3" thickness and cut into 16 relatively equal strips across the breasts
4 tablespoons Asian Peanut Sauce
DIRECTIONS
To a large resealable plastic bag, add the soy sauce, rice wine, lime juice, sugar, garlic, ginger, shallots, oil, and curry powder. Seal the bag and shake it until the ingredients are well combined. Open the bag, add the chicken strips, and reseal the bag, removing any excess air. Make sure the chicken is well coated. Let it marinate in the refrigerator for at least 6 hours or overnight.
Soak 16 (6" to 10") wooden skewers in water for at least 30 minutes (or have metal skewers ready). Preheat a grill to high heat.
Remove one chicken strip from the bag and thread it onto a skewer by weaving it so that it is secured in at least two spots down the center of the piece of chicken. Repeat until all of the chicken strips are secured on skewers. Place the skewers side by side on the grill so they do not touch. Grill them for 2 to 3 minutes per side, or until the chicken is no longer pink inside. Serve immediately with the peanut sauce.
Yield: 4 (4 skewers + 1 tablespoon of sauce) servings
Curried Chicken
INGREDIENTS1/2 cup plain yogurt, nonfat
1/2 cup fat-free mayonnaise
1/4 cup onion finely, chopped
1 teaspoon ground ginger
1 teaspoon curry powder
1 teaspoon paprika
1/2 teaspoon black pepper
8 ounces chicken breasts, boneless, skinless, cut into 1/2-inch strips
DIRECTIONS
Combine yogurt, mayonnaise, onion, ginger, and curry powder.
Combine paprika and pepper and sprinkle over chicken. Toss until coated.
Spray a nonstick skillet with nonstick spray, and cook chicken over medium heat until cooked through, 3 to 4 minutes. Stir in yogurt mixture. Cook for 2 minutes. Serve with hot rice.
Yield: 4 Servings
Dana’s Spinach & Feta Brown Rice
INGREDIENTSOlive oil spray
1/4 cup chopped sweet onion
1 teaspoon minced garlic
1 cup cooked short-grain brown rice
1 cup chopped fresh spinach leaves
3 tablespoons (about 3/4 ounce) crumbled fat free feta cheese
Salt, to taste
Ground black pepper, to taste
DIRECTIONS
Lightly mist a small, nonstick skillet with oil spray. Set over medium heat for 30 seconds Add the onion and garlic. Cook, stirring occasionally, for 4 to 6 minutes, or until tender. Do not allow to brown Add the rice and spinach. Cook, stirring constantly, for 3 to 5 minutes, or until the spinach is almost completely wilted. Stir in the cheese. Season to taste with salt and pepper. Serve immediately.
Yield 4 Servings; Serving = 1/4 cup
Gary Deckman’s Healthy Build Your Own Fish Tacos
INGREDIENTSFish
1 pound orange roughy (or other boneless skinless fish filet such as red snapper)
3 tablespoons fresh lime juice
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/2 teaspoon chili powder (optional)
Tacos
6 stone ground corn tortillas (50 cals per tortilla)
1/2 avocado, diced and lightly mashed
1/3 cup shredded low fat Mexican Cheeses (or pepper jack)
1/2 cup tomato salsa
4 tablespoons chopped fresh cilantro
1 and 1/2 cups finely shredded cabbage
Optional garnish – hot sauce
DIRECTIONS
Place fish in shallow baking dish. Sprinkle with lime juice and seasonings. Cover, refrigerate and marinate for about 30 minutes.
Preheat grill to med high heat (or preheat oven to 375 degrees Fahrenheit).
Lightly coat a 24” x 12” piece of aluminum foil with cooking oil spray. Place the fish in a single layer, in center of foil. Close foil over to seal in fish, folding ends upward.
Place foil packet on preheated grill (or in preheated oven). Cook for about 7 - 10 minutes, or until fish is opaque. Remove from grill (or oven). Wrap tortillas in foil and place on grill (or in oven) to warm for 2 minutes.
To assemble tacos: Spread about 1/6 of the mashed avocado on tortilla. Top with fish. Sprinkle with cheese, salsa, cilantro and cabbage. Repeat for remaining tacos.
Serve with glasses of ice water garnished with a slice of orange and a sprig of fresh of mint.
Yield: 6 stuffed tacos
Ginger and Lemongrass Sliders
INGREDIENTS20 oz. 1% extra-lean ground turkey
1 clove garlic, minced fine
1 Tbsp. fresh ginger, peeled and chopped fine
1 tsp. fresh lemongrass, grated super fine
1 Tbsp. fresh cilantro, chopped rough
2 Tbsps. low sodium soy sauce, divided
6 drops toasted sesame oil, divided
¼ cup orange juice
1 cup red cabbage, cut into thin ribbons
1 large carrot, finely grated
8 whole leaves iceberg lettuce
Whole cilantro leaves for garnish
Toasted sesame seeds for garnish
DIRECTIONS
Preheat a grill or grill pan on medium high heat.
In a large mixing bowl, combine the turkey, garlic, ginger, lemongrass, chopped cilantro, 1 tablespoon soy sauce, and 3 drops sesame oil. Mix well until fully incorporated and season with fresh cracked black pepper. Portion the turkey mixture into about 2-½ oz. portions; there should be 8.
Pack the turkey balls tightly and flatten them into patties about ½ inch thick.
Brush the grill lightly with oil, and place the turkey patties onto the grates. Grill for 3 to 4 minutes on each side or until a meat thermometer reads 165˚F in the center of the burgers.
While the burgers are cooking mix the cabbage and carrots in a separate medium mixing bowl. Mix in the remaining soy sauce and sesame oil along with the orange juice. Mix well and season with black pepper.
Remove the burgers from the grill and let rest for 2 to 3 minutes.
To serve, place a burger into each lettuce leaf or cup and mound a small amount of the cabbage and carrot salad on top. Serve immediately, 2 per person.
Yield: 4 servings
Greek-Style Pasta with Fire-Roasted Tomato Sauce and Crumbled Feta
INGREDIENTS6 oz. whole grain penne or fusilli (Healthy Harvest brand used for this recipe)
2 tsp. olive oil
1 medium onion, chopped
1 Tbsp. minced garlic
1 red bell pepper, finely chopped
3 cups (about 28 oz.) fire-roasted tomatoes
1 (8-oz.) package frozen artichoke hearts, thawed and halved lengthwise
¼ cup crumbled low-fat feta cheese
8 kalamata or other black olives, sliced
1 Tbsp. fresh lemon peel
Fresh Italian parsley or oregano (optional)
DIRECTIONS
Prepare the pasta al dente according to package directions. Drain and set aside.
In a large nonstick skillet, heat the oil over medium-high heat. Add the onion and cook for about 5 minutes, or until soft and just starting to brown. Add the garlic and simmer for 1 minute longer, but do not allow the garlic to brown. Add the bell pepper and cook just until softened.
Add the tomatoes and simmer for about 4 minutes. Gently add the artichokes and cook for 1 minute longer, or until just heated through.
Pour the sauce into a large mixing bowl and add the cooked pasta.
Toss lightly and transfer to a serving bowl. Top with the cheese, olives, and lemon peel.
Divide between serving bowls and garnish with parsley or oregano if desired. Serve hot or at room temperature.
Yield: 8 (about 1-cup) side dish servings or 4 main course servings.
Greg's Mediterranean Tilapia
INGREDIENTS6 ounces tilapia fillets
1 tablespoon capers
4 teaspoons lemon juice
1 tablespoon chopped red onion
2 teaspoons maple syrup
1 teaspoon olive oil
¼ teaspoon salt
Dash black pepper
2 cloves fresh garlic, minced
DIRECTIONS
Preheat oven to 375 F. Rinse fish and place in glass baking dish. Mix all ingredients in a small mixing bowl and pour over top of fish. Cover with aluminum foil and bake for 15 - 17 minutes. Do not overcook.
Yield: 2 Servings
Grilled and Spiced Chicken Breast with Cucumber Yogurt Sauce
INGREDIENTS¼ tsp. cumin seeds
¼ tsp. fennel seeds
¼ tsp. coriander seeds
¼ tsp. cayenne pepper
¼ tsp. turmeric powder
2 whole boneless skinless chicken breasts (about 1 lb.)
1 tsp. lemon juice
2 cloves garlic, peeled and chopped fine
½ cucumber, peeled and deseeded and finely diced
4 cups mixed baby salad greens
4 sprigs fresh cilantro
DIRECTIONS
Place a small sauté pan over medium high heat, toast each of the seeds separately for 1 to 2 minutes and remove from pan to a mixing bowl to cool.
Using a mortar and pestle or a food processor grind the spices into a powder being sure to break up any large pieces of the seeds. Pass the spice mix through a small sifter into a mixing bowl and mix well, set aside.
On a clean work surface lay out several even layers of plastic wrap approximately 1 foot wide and place one chicken breast over the plastic.
Cover the chicken with another piece of layered plastic and lightly pound the chicken breast with a meat mallet or meat tenderizer until the chicken breast is thinned out to about a ½ inch thickness, being careful not to rip or tear the chicken breast. Repeat with the second chicken breast.
Lightly brush the grill with a little vegetable oil.
Season each side of the chicken generously with the spice mix and reserve any remaining spice mix for a later use in an airtight container.
Place the chicken breasts on the grill and cook for 3 to 4 minutes on each side or until an instant read thermometer inserted into the chicken reads 165˚F.
While the chicken is cooking mix the lemon juice, garlic, cucumber and yogurt in a small mixing bowl until well incorporated.
Remove the chicken from the grill to a plate and let rest for 2 to 3 minutes.
Arrange the greens on a large serving platter.
Place the chicken breasts atop the greens and drizzle the sauce over and around the chicken. Garnish the chicken with cilantro leaves and serve.
Yield: 4 servings
Grilled Salmon Kyoto
INGREDIENTS1/4 cup low-sodium soy sauce
1/4 cup orange juice concentrate
2 teaspoons olive oil
2 tablespoons tomato sauce
1 teaspoon lemon juice
1/2 teaspoon Dijon mustard
1 tablespoon green onion, minced
1 clove garlic, minced
1/2 teaspoon minced ginger
8 ounces salmon steaks (4 oz each)
DIRECTIONS
In a small bowl, mix all ingredients thoroughly and then add salmon and coat well. Marinate covered in refrigerator for at least 2 hours.
Grill salmon over high heat for 4 to 6 minutes per side or until slightly opaque throughout.
Yield: 4 Servings
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