Mediterranean Chicken Salad
Ingredients:
1/2 cup dried orzo (rice-shaped pasta), about 3 ounces
2 tablespoons extra-virgin olive oil
1 tablespoon tomato paste
2 tablespoons water or condensed chicken broth
3 tablespoons vinegar of your choice (rice, tarragon, balsamic, etc.)
1 tablespoon chopped fresh tarragon (optional)
2 teaspoons fresh lemon juice
2 teaspoons Dijon mustard
Pepper to taste (add salt to taste if you wish)
3 cups diced, cooked chicken breast (about 4 breasts, or the meat shredded from a rotisserie chicken
1 1/3 cup cherry tomato halves
6 oz jar marinated artichoke hearts, well-drained, rinsed, and chopped
1/2 cup coarsely chopped kalamata olives
1/4 cup dried currants (optional)
1 1/2 tablespoons drained capers
4 tablespoons toasted pine nuts* (optional
4 tablespoons toasted pine nuts* (optional)
Preparation:
1. Cook orzo in a medium saucepan of boiling salted water until just tender but still firm to the bite (about 8 minutes). Rinse under cold water, drain well, and let cool. Put in a medium bowl.
2. Add olive oil, tomato paste, water, vinegar, fresh tarragon, lemon juice, and mustard to a small bowl or food processor, and pulse or whisk to blend well. Season dressing to taste with pepper and salt, if desired.
3. Add chicken to cooked orzo along with tomatoes, artichoke hearts, kalamata olives, currants, and capers. Drizzle dressing over the top, and toss.
4. Serve each large scoop of chicken salad on a bed of romaine or spinach leaves, and sprinkle toasted pine nuts over the top.* Toast the pine nuts in a toaster oven until golden brown, or put in a nonstick frying pan and heat over medium heat, stirring often, until golden brown.
Yield:4 servings
Nutritional Information:
Per serving:
365 calories,
38 g protein,
23 g carbohydrate,
13 g fat (2.3 g saturated fat, 8 g monounsaturated fat, 1.9 g polyunsaturated fat),
90 mg cholesterol,
4.3 g fiber,
700 mg sodium.
Calories from fat: 33%.
TUESDAY 16 SEPTEMBER
Low Fat Baked Greek Tilapia
Naturally low fat, tilapia is a wonderfully mild, meaty, inexpensive fish that lends itself to all kinds of flavors. Serve this Greek-style dish with steamed vegetables and either couscous or rice--whole grain, of course.
Cook Time: 18 minutes
Ingredients:
4 Tilapia fillets
1 tbsp extra virgin olive oil
Juice of 1 large lemon
2 tsp oregano
1/2 tsp paprika
Freshly ground black pepper
Preparation:Preheat oven to 400 degrees. Spray an 11-inch by 7-inch baking dish with nonstick cooking spray. In a small bowl, combine olive oil, lemon juice, oregano, paprika and ground pepper. Lay Tilapia fillets in a single layer in the baking dish. Drizzle oil, lemon and herb mixture over the fish. Cover with foil and bake for 15-18 minutes.
Serve with steamed vegetables and whole grain couscous or rice. (couscous & baked zucchinis)
Serves 4.
Nutritional Information
Per Serving:
Calories 167,
Calories from Fat 44,
Total Fat 4.9g (sat 1.4g),
Cholesterol 79mg,
Sodium 53mg,
Carbohydrate 2g,
Fiber 0.4g,
Protein 28.8g
WEDNESDAY 17 SEPTEMBER
Corona Chicken served with Mexican rice and re fried beans topped with cheese.
This one I don't actually have a recipe for. I got this from Anthony Bourdain No Reservations when he went to Mexico/Texas. So we're going to go on a limb and come up with our own version of it.
2 chicken breasts
1 cup shredded cheddar cheese
1/2 cup chopped onions
2 tbsp chopped jalapenos (going light on this since Munchkin cannot tolerate too much spice *aka heat!)
2 slices of bacon
teriyaki for basting the last few minutes of cooking
Pound chicken till they are very thin. Put cheddar cheese, onions and jalapenos on one side of chicken and then wrap into a roll. Make sure to wrap tightly and secure the ends well with the bamboo sticks otherwise the cheese will leak out. Wrap bacon slice around chicken. Grill for 10 minutes or so until done. Last few minutes baste with teriyaki sauce.
THURSDAY 18 SEPTEMBER
Fillet Mignon with garlic mashed and steamed veggies.
FRIDAY 19 SEPTEMBER
Lemon Rosemary Grilled Chicken Breast
Ingredients
3 tablespoons extra virgin olive oil
3 tablespoons fresh lemon juice
3 tablespoons white wine
1 tablespoon fresh rosemary, chopped
4 boneless, skinless chicken breasts (0.5)
Salt and pepper to taste
In a small baking dish whisk together olive oil, lemon juice, wine and rosemary. Add chicken and turn to coat. Marinate for 45-60 minutes, turning once. Preheat your grill. Remove chicken breast, season with salt and pepper. Grill chicken over medium high heat until browned, then flip and cook until other side is browned. Internal temperature should read 170 degrees. Number of Servings: 4
Nutritional Info
Fat: 11.6g
Carbohydrates: 1.2g
Calories:230.2
Protein: 27.3g
Serve with fresh salad and brown rice cooked in chicken broth and mushrooms.
SUNDAY 21 SEPTEMBER
Rotisserie Chicken Salad with Cherries and Gorgonzola
Ingredients
6 cups fresh baby spinach leaves
2 cups chopped, skinned deli rotisserie chicken
1 cup halved pitted bing cherries
1/2 cup crumbled Gorgonzola cheese
1/4 cup chopped green onions
1/2 cup champagne dressing
Instructions
1. Place spinach on large platter
2. Arrange chicken, cherries and onions evenly over spinach
3. Drizzle with dressing. Serve immediately.
Serve with sesame bread.
MONDAY 22 SEPTEMBER
Mango Chicken with Brown Rice
From Eating Clean Magazine Fall 2008 Issue
Ingredients:
Rice
2 1/2 cups water
2 tsp salsa
1 cup brown rice
Sesame Mango Chicken
2 tbsp sesame sees
1 tsp olive oil
1 lb boneless, skinless chicken breast tenderloins
4 cloves garlic, minced
1/4 tsp ginger
1/4 tsp fresh ground black pepper
1 mango, peeled and diced into 1/4 inch pieces
3 medium on the vine tomatoes, chopped into 1/2 inch pieces
Juice from 1/2 lime.
Instructions:
1. In a medium sized saucepan, bring water and salsa to a boil. Add rice and simmer over low heat for about 25 minutes or until rice is done.
2. Meanwhile toast sesame seeds in a medium nonstick skillet over low heat until golden brown. Sprinkle onto to a plate to cool.
3. Pour olive oil into pan, swirl and add chicken tenderloins. Sprinkle garlic, ginger and black pepper over chicken and increase heat to medium. Cook for about 4 minutes and turn all pieces over, stirring garlic around the pan to avoid burning it.
4. Add diced mango to pan, evenly spooning it around and over the chicken pieces. Saute mango for about 2 minutes, stirring occasionally. Add tomatoes and squeeze lime juice over top. Simmer for about 5 minutes, until tomatoes are hot and mango is juicy. Serve over rice.
Nutrition Info:
Calories: 391
Total Fat: 6g
Sat Fat: 1 g
Monounsaturated fat 1g
Carbs: 51g
Fiber: 4g
Sugars: 10g
Protein: 32g
Sodium: 112mg
Cholesterol: 66mg
TUESDAY 23 SEPTEMBER
From Eating Clean Magazine Fall 2008 Issue
Ingredients:
Rice
2 1/2 cups water
2 tsp salsa
1 cup brown rice
Sesame Mango Chicken
2 tbsp sesame sees
1 tsp olive oil
1 lb boneless, skinless chicken breast tenderloins
4 cloves garlic, minced
1/4 tsp ginger
1/4 tsp fresh ground black pepper
1 mango, peeled and diced into 1/4 inch pieces
3 medium on the vine tomatoes, chopped into 1/2 inch pieces
Juice from 1/2 lime.
Instructions:
1. In a medium sized saucepan, bring water and salsa to a boil. Add rice and simmer over low heat for about 25 minutes or until rice is done.
2. Meanwhile toast sesame seeds in a medium nonstick skillet over low heat until golden brown. Sprinkle onto to a plate to cool.
3. Pour olive oil into pan, swirl and add chicken tenderloins. Sprinkle garlic, ginger and black pepper over chicken and increase heat to medium. Cook for about 4 minutes and turn all pieces over, stirring garlic around the pan to avoid burning it.
4. Add diced mango to pan, evenly spooning it around and over the chicken pieces. Saute mango for about 2 minutes, stirring occasionally. Add tomatoes and squeeze lime juice over top. Simmer for about 5 minutes, until tomatoes are hot and mango is juicy. Serve over rice.
Nutrition Info:
Calories: 391
Total Fat: 6g
Sat Fat: 1 g
Monounsaturated fat 1g
Carbs: 51g
Fiber: 4g
Sugars: 10g
Protein: 32g
Sodium: 112mg
Cholesterol: 66mg
TUESDAY 23 SEPTEMBER
Crab-Stuffed Portobello Mushrooms
"A rich stuffing intensifies the earthy flavor of portobello mushrooms."
INGREDIENTS:
2 large portobello mushrooms, wiped clean (stems removed and diced)
2 tablespoons and 1-1/2
teaspoons olive oil, divided
"A rich stuffing intensifies the earthy flavor of portobello mushrooms."
INGREDIENTS:
2 large portobello mushrooms, wiped clean (stems removed and diced)
2 tablespoons and 1-1/2
teaspoons olive oil, divided
salt
freshly ground black pepper
1 tablespoon butter
1/4 medium onion, diced
1 garlic cloves, minced
1/3 cup crushed buttery round crackers
3/4 (6 ounce) can crabmeat, drained
1/2 cup shredded Italian cheese blend
DIRECTIONS:
1. Preheat your oven's broiler.
2. Brush both sides of the mushrooms with 3 tablespoons of oil. Sprinkle lightly with salt and pepper, and arrange on a lipped cookie sheet. Broil on highest rack, turning once, until golden and almost cooked through, about 5 minutes. Remove mushrooms and reset oven to 400 degrees F (200 degrees C).
3. Meanwhile, heat remaining oil and butter in a medium skillet over medium-high heat. Stir in mushrooms stems and onions and lightly seasoning with salt and pepper. Cook until tender, about 4 minutes. Add garlic and cook until fragrant, about 1 minute longer. Transfer mushroom mixture to a medium bowl and stir in crackers and crabmeat.
4. Spoon a portion of filling into each mushroom cap and top with cheese. Bake on middle oven rack until filling is heated though and cheese melts, about 15 minutes.
freshly ground black pepper
1 tablespoon butter
1/4 medium onion, diced
1 garlic cloves, minced
1/3 cup crushed buttery round crackers
3/4 (6 ounce) can crabmeat, drained
1/2 cup shredded Italian cheese blend
DIRECTIONS:
1. Preheat your oven's broiler.
2. Brush both sides of the mushrooms with 3 tablespoons of oil. Sprinkle lightly with salt and pepper, and arrange on a lipped cookie sheet. Broil on highest rack, turning once, until golden and almost cooked through, about 5 minutes. Remove mushrooms and reset oven to 400 degrees F (200 degrees C).
3. Meanwhile, heat remaining oil and butter in a medium skillet over medium-high heat. Stir in mushrooms stems and onions and lightly seasoning with salt and pepper. Cook until tender, about 4 minutes. Add garlic and cook until fragrant, about 1 minute longer. Transfer mushroom mixture to a medium bowl and stir in crackers and crabmeat.
4. Spoon a portion of filling into each mushroom cap and top with cheese. Bake on middle oven rack until filling is heated though and cheese melts, about 15 minutes.
Serve with spaghetti
Thai Beef Salad
From the book Eat Clean Diet by Tosca Reno
Beef Ingredients:
12 cups water
1 1/2 pounds lean beef tenderloin
3 bay leaves
Salad Ingredients:
3 bunches watercress, washed and dried, tough stems and wilted leaves removed
1 1/2 cup fresh mint leaves, washed and picked over
1 1/2 cup fresh cilantro leaves, washed and picked over
2 bunches red radishes, washed and sliced thinly, tops removed
1 medium purple onion, thinly slice
2 tbsp lemon zest, cut into thin strips
Dressing
1/4 cup extra virgin olive oil, best quality
1/4 cup freshly squeezed lime juice
1 tbsp low sodium soy sauce
Red Pepper Flakes to desired spiciness
Sea salt and freshly ground black pepper
Instructions:
Combine all salad ingredients in a large bowl. Cover with a damp kitchen towel and refrigerate until ready to serve
In a large soup kettle bring 12 cups water to a full boil. Add 3 bay leaves and 1 1/2 pounds lean beef tenderloin, all fat removed. Cover meat and simmer for 20 minutes till meat is medium rare. Remove beef from kettle. Cover and let stand for 15 minutes.
Slice tenderloin in 1/2 inch thick strips. Remove salad from fridge. Toss tenderloin and dressing and serve.
Serve with rye dinner rolls
THURSDAY 25 SEPTEMBER
GARLIC SHRIMP PASTA
Ingredients
12 oz FETTUCCINE
9 oz SHRIMP (I USED THE SALAD SHRIMP)
8 oz FAT FREE CREAM CHEESE
1/2 CUP PARMESAN
5 CLOVES GARLIC
1/4 CUP FINELY CHOPPED ONION
1 CUP FAT FREE,LOW SODIUM CHICKEN BROTH
Cook Fettuccine AS DIRECTED ON PACKAGE.HEAT SKILLET, PUT IN GARLIC, ONION AND SHRIMP.FRY 1-2 MINUTES.ADD CREAM CHEESE AND CHICKEN BROTH, COOK-STIR 3 TO 4 MINUTES, UNTIL CREAM CHEESE IS MELTED AND MIXTURE IS WELL BLENDED. ADD PARMESAN CHEESE, STIR. DRAIN PASTA PLACE IN LARGE BOWL, ADD SHRIMP MIXTURE, STIR WELL AND SERVE.
MAKES 7-1 cup servings
Number of Servings: 7
Recipe Nutritional Info
Fat: 2.4g
Carbohydrates: 19.2g
Calories:164.6
Protein: 16.0g
submitted by SparkPeople user FEELINFROGGY
Serve with steamed broccoli and fresh bread.
FRIDAY 26 SEPTEMBER
Crunchy Pear & Celery Salad
Recipe courtesy EatingWell.com
Bartlett or Anjou pears are used in this salad for their crisp texture. The nut and cheese combination sets the tone of the dish. - white Cheddar and pecans is decidedly American. For an Italian twist, try a good Parmesan with some toasted walnuts.
4 stalks celery, trimmed and cut in half crosswise
2 tablespoons cider, pear, raspberry or other fruit vinegar
2 tablespoons honey
1/4 teaspoon salt
2 ripe pears, preferably red Bartlett or Anjou, diced
1 cup finely diced white Cheddar cheese
1/2 cup chopped pecans, toasted (see Tip)
Freshly ground pepper to taste
6 large leaves butterhead or other lettuce
Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled.
To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutrition Information
Nutritional Analysis Per serving
Calories 221
Carbohydrate Servings 1
Carbohydrates 20 g
Protein 6 g
Fat 14 g
Saturated Fat 5 g
Cholesterol 20 g
Monounsaturated Fat 4 g
Dietary Fiber 4 g
Sodium 244 mg
Potassium 234 mg
Exchanges 1 fruit, 1 high-fat meat, 1 fat
Nutrition Bonus Calcium (15% daily value).
Serve with rye dinner rolls
SATURDAY 27 SEPTEMBER
Pasta Amatriciana by Deborah Mele
Serves 4
1 Medium Onion, Finely Chopped
2 Cloves of Garlic, Minced
4 Tablespoons Olive Oil
3 Slices of Bacon or Pancetta, Chopped into Small Pieces
1 (14oz) Can Chopped Tomatoes
Salt & Pepper
Red Pepper Flakes
1/4 Cup Chopped Fresh Parsley
1 Pound Dried Pasta
Fresh Grated Romano Cheese
Put the oil in a sauce pan with the onion and cook until translucent. Add the pancetta or bacon and cook for a few minutes more. Add the garlic and mix well. Add the tomatoes, salt, pepper and pepper flakes and simmer the sauce over low heat for about 30 minutes. Cook the pasta al dente, and mix with the sauce. Serve piping hot with a sprinkle of the fresh chopped parsley and the cheese.
Serve with bruschetta
SUNDAY 28 SEPTEMBER
Tropical Pork Chops
Submitted by: Jeanette Babineau
Rated: 5 out of 5 by 28 members
Prep Time: 20 Minutes
Cook Time: 30 Minutes
Ready In: 50 Minutes
Yields: 1 servings
"I WAS FORTUNATE to visit my grandmother's birthplace in Hawaii, where I met relatives who taught me how to make this dish. It's been a family favorite since I brought the recipe home. The pineapple is a sweet surprise. -Jeanette Babineau, Grand Junction, Colorado"
INGREDIENTS:
1 tablespoon and 1 teaspoon ketchup
1-1/2 teaspoons prepared mustard
1-1/2 teaspoons brown sugar
3/4 teaspoon cider vinegar
1/2 teaspoon soy sauce
1/8 teaspoon garlic salt
1/8 teaspoon onion salt
dash cayenne pepper
1 boneless pork loin chops
salt and pepper to taste
1 tablespoon chopped onion
1/2 garlic cloves, minced
3/4 teaspoon vegetable oil
1 tablespoon and 1 teaspoon water
1 tablespoon pineapple tidbits
Hot cooked rice
DIRECTIONS:
1. In a saucepan, combine the first eight ingredients. Cover and simmer until sugar is dissolved, about 10 minutes. Remove from the heat; set aside. Season pork chops with salt and pepper. In a skillet, cook pork, onion and garlic in oil until meat is browned. Add water and reserved sauce. Cover and cook over medium-low heat for 20-25 minutes or until the meat is no longer pink, adding more water if needed. Stir in pineapple and heat through. Serve over rice.
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