Medi-Friendly Dinner Recipes

[SDC2]

1-2 lbs swordfish, cut into 1" cubes
Assorted colored peppers--cut into 1" squares
2 lemons--zest removed and chopped, then juiced (divided)
2 TBSP EVOO-divided
4 cloves garlic-chopped-divided
1 TBSP capers, chopped
1/2 cup fresh cilantro, finely chopped
6 large green, pitted olives, finely chopped
1 tsp red wine vinegar
Bamboo skewers, soaked for an hour or more

Place swordfish and peppers in a bowl, adding half the lemon juice, lemon zest, garlic and olive oil. Marinate for at least one hour (or overnight)

Skewer the fish and peppers on bamboo skewers, alternating colors (typically ends up with 3-4 pieces of fish on each, starting with a piece of pepper and ending with a pepper) Season with salt and pepper.

Make the gremolata by adding the remaining chopped lemon zest, juice, cilantro, chopped olives, chopped capers,garlic, olive oil and red wine vinegar
(sometimes I pulse in a mini chopper until just finely minced). Season with salt and pepper.

Grill skewers on barbecue or grill until peppers are slightly charred and fish is cooked (do not overcook!!).
Serve with the gremolata.
__________________
Krissy

[SDC2]

Prep Time: 30 min

Serves: 6 servings

Ingredients Preheat oven to 375 degrees F.

6 medium zucchini (about 1/2 pound each)
1 tablespoon olive oil
1 small chopped onion (about 1 cup)
1 tablespoon chopped garlic
1/2 pound lean ground beef (at least 90 percent lean)
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon red pepper flakes
1 package Miracle noodle pearls
1 (14.5 ounce) can no-salt-added diced tomatoes, strained and juice reserved (about 3/4 to 1 cup juice)
3 tablespoons Chopped Almonds, toasted in a dry skillet
1/4 cup chopped parsley leaves
¼ cup chopped mint
1/2 cup low-sodium tomato sauce
1/2 teaspoon salt

Cut each zucchini in half crosswise. Using a melon baller, carefully scoop out zucchini flesh, leaving about 1/4 inch flesh intact on all sides and leaving zucchini closed at the bottom of each half. Reserve zucchini flesh for another use, or discard. Reserve zucchini tubes.

Add onions and cook, stirring, until they are soft and translucent. Add garlic. Add ground beef, cumin, coriander and red pepper flakes and cook until meat is just. Add Miracle pearls, and diced tomatoes. Remove from heat and stir in almonds, mint and parsley. Let mixture cool slightly, about 5 minutes. Using a small spoon or clean hands, gently stuff zucchini halves with beef-mixture.
Place zucchini halves in a 9 by 13-inch glass baking dish. Combine reserved tomato juice, tomato sauce and salt and pour over zucchini. Cover tightly with foil and place in oven. Bake for 20 minutes.

Remove from oven, uncover and rotate zucchini. Re-cover, return dish to oven and bake an additional 20 to 25 minutes, until zucchini is cooked through but still slightly firm. Place 2 zucchini halves on a plate and serve with tomato sauce.

1 serving is 2 zucchini halves and 3 tablespoons tomato sauce

Per Serving:
Calories 211 Fat 13 g Sodium 181 mg Carbohydrate 8 g Protein 10 g

Variations:
You could also use ground chicken or turkey for fewer calories. Also you can make boats out of the zucchini instead of tubes (easier) and you could also use Summer Squash!

[SDC2]

Serves: 18

This colorful, low-sodium, and cholesterol-free vegetable dish is prepared without any added fat.

INGREDIENTS
1 can (28 oz.) whole tomatoes (choose the low salt/no salt variety)
1 medium onion, sliced
1/2 lb. fresh green beans, sliced
1/2 lb. fresh okra, cut into 1/2" pieces or 3/4 cup (1/2 of a 10 oz. package) frozen okra
3/4 cup finely chopped green pepper
2 tablespoon lemon juice
1 teaspoon chopped fresh basil, or 1 teaspoon dried basil, crushed
1-1/2 teaspoons chopped fresh oregano leaves, or 1/2 teaspoon dried oregano, crushed
3 medium (7" long) zucchini, cut into 1" cubes
1 medium eggplant, pared and cut into 1" cubes
2 tablespoons grated parmesan cheese

DIRECTIONS
1. Drain and coarsely chop tomatoes. Save liquid.
2. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs.
3. Cover and bake at 325º F for 15 minutes.
4. Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally.
5. Sprinkle top with parmesan cheese just before serving.

Nutritional Info(per 1/2-cup serving)

Calories: 33.0
Fat: 0.2 g
Carbohydrates: 7.5 g
Protein: 1.8 g

Note: this recipe does not give me the sodium count. It comes from ***********, and they are not really good about advising on sodium.They do say low sodium but that is all.

[SDC2]

Very versatile, can be used to stuff mushrooms, used as a dip with veggies or as an entree.

Mis en place
1 serving cooking spray of choice
2 pounds nice fresh extra large shrimp peeled and cleaned
2 large eggs go for the brown organics
3/4 cup kraft free mayonnaise (medi endorsed)
1 tablespoon prepared yellow mustard
3 dashes hot pepper sauce (I use a mix of Frankes and a shot of green tobasco)
2 teaspoons of Old Bay
1 tablespoon dried tarragon
salt and pepper to taste
1 lb crabmeat, drained picked cleaned. Get as fresh as you can for the best results

procedure:
1. Preheat oven to 350 degrees. Coat an 8x8 glass or pyrex baking dish with the spray.
2. Place shrimp in a bowl of a food processor; grind until shrimp makes a paste. Mix eggs, mayonnaise, mustard, hot pepper sauce, seafood seasoning, dried tarragon, and salt and pepper in a large bowl. Stir in shrimp; carefully fold in crab. Spoon into prepared baking dish.
3. Bake in preheated oven until lightly browned and heated through, about 30 minutes.

Nutritionals
Servings Per Recipe: 8
Calories: 303
Total Fat: 19.4g
Cholesterol: 279mg
Sodium: 693mg
Total Carbs: 1.3g
Dietary Fiber: 0.2g
Protein: 29.4g

[SDC2]

Very cool dish. Great for entertaining. Realitive easy if you like to cook. Have done in home cooking classes with this one. Not for the first week.

Mis en place:
1 cup unsweetned light coconut milk (you could use almond milk or a mix)
1 t brown sugar Splenda
1/4 cup Asian fish sauce
1/2 cup shallots, sliced thin
1/2 t caynne
cooking spray of choice
1 lb pork tenderloin
1 t rice vinegar

process:
1. Pour coconut milk and brown sugar sweetner into heavy saucepan and simmer uncovered over medium high heat until slightly thick and light brown.
2. Add fish sauce and shallots, reduce heat and cook, stirring briefly for about 5 minutes. Add pepper and set aside to cool.
3 in a large non stick skillet (a big cast iron one works great). heat the cooking spray until hot, but not smoking. Sear pork on 1 side for about 2 minutes, then turn and sear on the other side for about 1 minute.
4. Reduce heat to medium, cover skillet and cook pork for 10-12 minute, until cooked through. Remove pork from pan and slice thinly on the diagonal.
5. Deglaze the pan with vinegar, scraping down the brown bits. Add reserved sauce and stir over low heat for 2 mins. Add pork to coat and turn off the heat.

Nutritionals
This makes 4 servings

Cals: 228.49
protein 23.92g
Fat 10.79g
Carbs 6.01g
Chol. 0g
Fiber .06g
Sodium: 1165.17 < this is a lot, so if you soak up the water, you might want to avoid.

[SDC2]

Very nice comfort food. Uses a wine and mushroom sauce instead of a heavy cream sauce. Great taste, and great source of protein.

Mis en place
1lb chicken breast cutlets pounded very thin
4 oz lean boiled ham, shaved or sliced thin (about 4 slices)
4 oz low fat Swiss cheese (Sargentos lite works good here)
1 cup fresh mushrooms, sliced thin
1 large shallot chopped very fine
1/2 cup white wine
1/4 cup fat free, low sodium chicken broth
1 t dried tarragon (I use a lot of tarragon)
salt & pepper

procedure
1. Cut pounded chicken into 8 thin cutlets. Lay out 4 cutlets top each with a slice of ham and a slice of chees. Then top with the second cutlet.
2. Coat a large skillet with spray and saute layered chicken-ham-cheese over medium high heat, carefully turning once for 8-10 minutes (tip, this can be done in a George Foreman Grill) until golden and cooked through. Remove to a plate and keep in a warmer.
3. Respray the pan (if needed) and saute the mushrooms and shallot over med-hi heat strirring as you go, about 3 mins. Add wine to deglaze pan and scrape up the bits. Cook until reduced by half. (the alcohol is cooked out for the medi purists)
4. Add chicken broth and tarragon and simmer for 2 mins. Stir in any chicken juices that have accumulated on the place and add salt and pepper to taste.

Nutritionals:
Makes 4 servings

Cals: 265.64
Protein: 40.71 g
Fat: 6.40 g
Carbs 4.23
Chol 92.77mmg
Fiber .24g
Sodium 434.49g

[SDC2]

Great spiciness of the fish. Contrasts with the sauce really well. VERY easy to do. Sauce may not appeal to medi-purists.

Mis en place
1lb skinless catfish fillets (again fresh is best)
2 t paprika
1 clove garlic minced
1 t dried oregano
1 t dried thyme
1/2 t cayenne
olive oil flavored cooking spray

procedure
1. Place fish on a flat plate, Combine the next 5 ingredients, mix well and rub down both sides of the fish. Wrap in foil and refridge for 20 mins.
2. While fish is chilling make the sauce (below) combine all the ingredients and whisk well.
3. Coat a nonstick broiling pan with cooking spray, place fish and broil for 4 mins or until fish flakes easily with a fork. Service with sauce.

Nutritionals - fish
Makes 4 servings
cals 124.94
protein 20.81g
Fat 3.57g
Carbs 1.39g
Chol 66.77mg
Fiber .43g
Sod 89.55

Citrus Horseradish Sauce
makes about 1/2 cup

1/4 cup kraft free mayo (endorsed by medi)
1/4 ff sour cream
1 1/2 t fresh lemon juice
1 1/2 t fresh lime juice
1/2 t lemon zest
1/2 t lime zest
1 t capers drained (optional)
1 t prepared horseradish (not the creamy style)
1/4 fresh basil leaves chpped fine

whisk all ingredients

Nutritionals for 2 T
Cals 35.22
protein .67g
Fat 2.64g
Carb 2.39g
Chol 3.75mg
Fib .09g
Sodium 83.84mg

[SDC2]

I haven't tried this yet, but usually their recipes are pretty good. This is suppose to be easy too.

So-Fancy Fish Pack

PER SERVING (entire recipe): 205 calories, 4g fat, 412mg sodium, 6g carbs, 2.75g fiber, 3g sugars, 35g protein -- POINTS® value 4*

This tastes like a fancy-schmancy restaurant meal, but it's something you can whip up at home in a FLASH. Nothing fishy about that!

Ingredients:
6 oz. raw tilapia, cod, or similar type of white fish
8 thin (or 6 thick) asparagus stalks, tough ends removed
2 slices lemon
1 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
1/2 tsp. chopped fresh parsley
1/2 tsp. crushed garlic
1/8 tsp. salt

Directions:
Preheat oven to 375 degrees.

In a small bowl, mix together butter, parsley, garlic, and salt to form a thick paste. Set aside.

Lay a large piece of heavy-duty foil in front of you. Line up the stalks side by side (like a raft) in the center of the foil. Lay the fish on top of the asparagus.

Spread butter mixture evenly over the fish, and top with lemon slices. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.

Place packet on a baking sheet, and cook in the oven for about 15 minutes, until asparagus is tender and fish is cooked through.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.) Arrange fish and asparagus on a plate (use the lemon slices as a pretty garnish), admire, and eat!

MAKES 1 SERVING

[bettyz]

Yummie and kinda gets the sweet/salty taste just right!

2 cans 99% fat free chicken broth
1 can Light coconut milk
2 stalks of Lemon Grass
3 dried thai chili peppers whole (don't eat them... just for flavor... HOT)
2 TBS Soy Sauce or Fish Sauce
2 pakets stevia or splenda
juice from 1 lime
1 can of bamboo shoots (slivered)
3 tbs ground ginger (dried is easiest to find) OR to taste

add all to soup pot and mix well: Bring to a boil then reduce to simmer for 1 hour.


Makes 4 servings:
95 calories
3 carbs
3 fat



I like to add 3 oz grilled chicken to mine... it gets warmed up while in the bowl!
Or you could use the Miracle noodles.....

[SDC2]

Dip 2 thin-sliced chicken breasts filets (4 oz. ea) in Egg Beaters and then the bake and fry mix*. Fry in a non-stick pan w/ a little olive oil. Cook until brown and crispy on both sides. Remove to plate. To the hot pan, add about 1/4 c. chicken broth and couple squeezes of fresh lemon. Stir, being sure to scrape up all the 'crunchies' from the chicken. Add a tsp. of capers and salt & pepper to taste. Let sauce reduce a bit. Add more chicken broth and lemon if needed. Pour over chicken filets and serve. Serves 2.

BAKE AND FRY MIX*

2 cups dehydrated onion (about 5 oz)
2 tsp. salt
1/2 tsp. black pepper
1/2 tsp. ground sage
1 tsp. dried rosemary
1 tsp. dried coriander
1 tsp. dried thyme
1/2 tsp. dried oregano
1/2 tsp paprika
1/4 tsp. red pepper flakes
2 bay leaves, crushed
1-1/4 cup grated Parmesan cheese

Put dehydrated onion in the work bowl of a food processor. Process for 1 minute. Add rest of ingredients except the cheese and process for 30 seconds more. Add cheese and pulse to blend. Store refrigerated in airtight container for up to 2 weeks. Tip: Use a non-stick frying pan w/ cooking spray and/or a bit of olive oil.

[SDC2]

This is a Hungry Girl Recipe that I slightly modified with the splenda brown sugar blend and 1 carb ketchup to make it Medi friendly.

This shredded BBQ chicken is FANTASTIC over salads, on an oopsie roll with cole slaw, or eaten all by itself. Yummmmmm!

Ingredients:
1 1/2 lb. raw boneless skinless lean chicken breasts, halved
1 cup canned tomato sauce
1/2 cup ketchup
2 tbsp. plus 2 tsp. splenda brown sugar blend (not packed)
2 tbsp. plus 2 tsp. cider vinegar
2 tsp. garlic powder
Optional: red pepper flakes, to taste

Directions:
Place all ingredients except the chicken in the crock pot. Stir until mixed. Add chicken and coat well with the sauce.

Cover and cook on high for 3 - 4 hours OR on low for 7 - 8 hours, until chicken is fully cooked.

Remove all the chicken and place it in a bowl. Shred each piece using two forks -- one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce.

If you're serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with red pepper flakes. Eat up!

MAKES 7 SERVINGS, PER SERVING (1/2 cup): 113 calories, 1g fat,
4g carbs, 22g protein

[Desert-Rose7]

Sticky Chicken

Serves: 4

This roasted chicken gets its sticky coating from the juices it releases while being baked.

INGREDIENTS
1 teaspoon salt (I did not use salt at all in mine and it was fine)
2 teaspoons paprika
1 teaspoon cayenne pepper
1 teaspoon onion powder
1 teaspoon thyme
1 teaspoon white pepper
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1 ready-to-cook 1 lb. roasting chicken
1 cup chopped onion

DIRECTIONS
1. In a small bowl, thoroughly combine all the spices.
2. Remove giblets from chicken; clean the cavity well and pat dry with paper towels.
3. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep under the skin.
4. Place in a resealable plastic bag, seal and refrigerate overnight.
5. When ready to roast chicken, stuff cavity with onions, and place in a shallow baking pan.
6. Roast, uncovered, at 250° F for 5 hours. After the first hour, baste the chicken occasionally (every half hour or so) with pan juices. The pan juice will start to caramelize on the bottom of the pan and the chicken will turn golden brown. If the chicken contains a pop-up thermometer, ignore it or remove it.
7. Let chicken rest about 10 minutes before carving. If you carve meat too soon after cooking, the juices will run out and the meat will be dry.
8. Remove skin before eating.

NUTRITION INFO (per serving)
Calories: 263.9
Fat: 6.7 g
Carbohydrates: 5.6 g
Protein: 43.2 g

[Desert-Rose7]

Roasted Turkey

Serves: 16

A yummy way to cut out the unhealthy foods--without cutting out the tradition. Let the oven do the work.

INGREDIENTS
1 whole turkey (about 12 pounds)
3/4 cup olive oil
2 tablespoons garlic powder
2 teaspoons dried basil
1 teaspoon ground sage
1 teaspoon salt (can eliminate salt and still keep the flavor)
1/2 teaspoon black pepper
2 cups water

DIRECTIONS
1. Preheat oven to 325° F. Clean turkey and place into a roasting pan with a lid.
2. In a small bowl, combine olive oil, garlic powder, dried basil, ground sage, salt and black pepper. Using a basting brush apply the mixture to the outside of the uncooked turkey. I also rub the spices inside the turkey (sans olive oil) as well. You can also place sprigs of fresh rosemary inside the turkey too! Pour water into the bottom of the pan and cover.
3. Bake for 3 to 3.5 hours or until the internal temperature of the thickest part of the thigh measures 180° F.
4. Remove bird from oven and let stand for about 30 minutes before carving.

NUTRITION INFO (per serving)
Calories: 203.4
Fat: 12.5 g
Carbohydrates: 5.1 g
Protein: 17.3 g

It goes without saying, no skin on turkey you eat! A little high in calories, but for traditional occasions, it will work.

[SDC2]

This recipe was in a *********** email. Their recipes usually exceed our allowable carb count, but this one works. Only item it does not give us is
the sodium count, but that may be obtained on the LS soy sauce bottle.

Grilled Stuffed Portobello Mushrooms

Serves: 4

Not all grilling out has to involve meat. This dish brings exciting tastes and good health together in one package.

INGREDIENTS
2/3 cup fresh tomatoes, chopped
1/4 cup shredded part-skim mozzarella cheese
1 teaspoon olive oil
1/2 teaspoon finely chopped fresh rosemary (or 1/8 teaspoon dried rosemary)
1/8 teaspoon ground black pepper
1 garlic clove, crushed
4 (5-6" diameter) Portobello mushroom caps
2 tablespoons fresh lemon juice
2 teaspoons low-sodium soy sauce
2 teaspoons fresh basil, chopped

DIRECTIONS
1. In a small bowl, combine tomatoes, mozzarella, 1/2 teaspoon of the olive oil, rosemary, pepper and garlic.
2. Using a spoon, scoop out the gills of the mushroom caps and remove the stems and discard.
3. In a small bowl, mix 1/2 teaspoon of the olive oil, lemon juice and soy sauce. Using a pastry brush, brush the soy sauce mixture on both sides of the mushroom caps.
4. Grill the caps, starting with stem side down, for 5 minutes on each side or until soft.
5. Spoon 1/4 cup of the tomato and cheese mixture into each cap, cover and grill for about 3 minutes or until cheese has melted.
6. Garnish with basil.

NUTRITION INFO (per serving)
Calories: 83.7
Fat: 3.7 g
Carbohydrates: 8.2 g
Protein: 6.4 g

[SDC2]

Ingredients:
4 boneless skinless chicken breasts
4 oz Bleu Cheese
1 C Frank's Buffalo Wing Sauce

Butterfly/pound chicken breasts to about 1/3" thick.

Brown both sides of chicken breasts in a skillet.

In baking dish, sprinkle 1/4 cup of blue cheese on the inside and roll up, securing with toothpick.

Pour Franks buffalo sauce over top and baked it at 350°F for 15-20 minutes or until chicken is done and cheese is melted.

Serve with celery sticks.

Serves 4. Less than 1 gram per serving.

[SDC2]

Ingredients:
4 boneless skinless chicken breasts
8 slices of ham; thin
4 oz Bleu Cheese (Mozzarella or Swiss if you prefer)
1/2 cup eggbeaters
3/4 cup Parmesan cheese

Pound chicken breasts to about 1/3" thick. Place ham on breast then 1/2 oz of bleu or swiss cheese. Roll up; securing with a toothpick. Dip each breast-roll into eggbeaters and place in Pam sprayed baking dish. Sprinkle both sides with Parmesan cheese.
Bake at 350°F for 30 to 35 minutes or until browned and tender.

Serves 4. Less than 1 gram per serving

[Mommy-2-girls]

Crock Pot "BBQ"

This is a modification of a recipe that we used to make regularly in our house (pre-Medi). It sounds really weird, but I promise it's super yummy. It really does taste like BBQ! I have made this a couple of times since beginning Medi and it tastes just as good this way.

1 packet onion soup mix
1 can Diet Coke
1 cup low carb ketchup
1-2lbs of chicken breasts or pork chops (we like it with both but prefer lean pork chops)

Add soda, ketchup, and soup mix to crock pot and mix well. Make sure you get the lumps out of the ketchup or it will still be kind of lumpy later.

Add meat and turn to coat.

Cook 4-6 hours on low (may vary depending on your crock pot). Remove meat and discard sauce. Enjoy!

**The "sauce" that is made from the soda, soup, and ketchup is just a cooking medium. Do not eat it. You could pour a little over the meat but the vast majority of it will be discarded.**

[doinit4lj]

I am new to this website...but I saw your story and I was inspired...hold on...you are doing a great job....

[Fabulous@50]

This is my FAVORITE meal:

3 chicken breasts
2-3 cups of sliced assorted peppers (green, yellow, red)
1 cup onion
Chipolte Seasoning
3 slices of Sargento Reduced-Fat Pepper Jack Cheese
Pampered Chef Deep Dish Baker


Slice peppers & onions, Place in bottom of Deep Dish Baker
Season generously with Chipolte Seasoning
Place chicken breasts on top of peppers/onions
Season generously with Chipolte Seasoning

Place lid on Deep Dish Baker
Place in MICROWAVE for 15 minutes
Let stand in Microwave 5 minutes

Remove from Microwave.
Remove lid and place 1 slice of cheese on each chicken breast. Replace lid for 30-45 seconds

Then enjoy

Chicken & veggies come out PERFECT as if you stir-fried them. (the secret is the stoneware baker - I can't guarantee this will work with just any other microwave baker)

Serving size:

4 oz of chicken breast
1/2 cup of veggies + cheese = 240 calories, 6 carbs

For maintenance:

Add 2 of Mama's Low-Carb WW Tortillas: 360 calories, 12 carbs

My husband and 13 year old son LOVE this dish also!

- Kathy

[SDC2]

Here are some good burger recipes at Hungry Girl - Thursday Newsletter. I made the first one and it was delicious. I highly recommend it. I would forgo the bread ingredient on the turkey burger to lower the carbs and make it Medi compliant.

Susie

[crobyninc]

Big Mac in a bowl (borrowed from the LCF recipe section but Medized!)

Ingredients:

1 lb ground turkey
4 cups shredded Romaine
1 small onion diced
10 dill pickle slices (chopped)
½ Cup Low fat shredded Cheddar
Low carb Thousand Island dressing (see recipe below)

How To Prepare:

Place lettuce and pickles in a bowl.
Brown Turkey and onions over medium heat. Drain, leave in a little of the grease, then stir in cheese until melted. It should coat the hamburger.
Immediately pour hot hamburger over salad and stir.

Microwave salad for a minute to warm everything up.

Stir in Thousand Island dressing.

Low Carb Thousand Island Dressing

4 tbsp Mayo
2 tbsp tomato paste
2 Dill pickles chopped

Mix together and chill

Number of Servings: 4
Nutritional information/serving: Calories 287, Fat 11g, Carbs 5g, protein 37g

This was a nice change, not sure it really tasted like a Big Mac, but it was good and a nice change from taco salad etc... My family liked it and said we should keep this recipe!

[crobyninc]

Originally Posted by SDC2

This is a Hungry Girl Recipe that I slightly modified with the splenda brown sugar blend and 1 carb ketchup to make it Medi friendly.

This shredded BBQ chicken is FANTASTIC over salads, on an oopsie roll with cole slaw, or eaten all by itself. Yummmmmm!

Ingredients:
1 1/2 lb. raw boneless skinless lean chicken breasts, halved
1 cup canned tomato sauce
1/2 cup ketchup
2 tbsp. plus 2 tsp. splenda brown sugar blend (not packed)
2 tbsp. plus 2 tsp. cider vinegar
2 tsp. garlic powder
Optional: red pepper flakes, to taste

Directions:
Place all ingredients except the chicken in the crock pot. Stir until mixed. Add chicken and coat well with the sauce.

Cover and cook on high for 3 - 4 hours OR on low for 7 - 8 hours, until chicken is fully cooked.

Remove all the chicken and place it in a bowl. Shred each piece using two forks -- one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce.

If you're serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with red pepper flakes. Eat up!

MAKES 7 SERVINGS, PER SERVING (1/2 cup): 113 calories, 1g fat,
4g carbs, 22g protein

I used chicken thighs, a can of rotel tomatoes and 4 tbsp tomato paste concentrate. Then during the last hour of cooking I added a small onion roughly chopped, 2 cups brocolli florets and a package of miracle noodles pearls. I did not shred the chicken, just left it in bite size pieces.

This was really good! It was like a chicken stew!

[chrislaurie]

Thanks for the great recipe ideas. I will start my 2nd week on saturday while on vacation and plan on making a few of the dinners. I really appreciated the calorie count etc. on the recipes!

[Desert-Rose7]

Grilled Salmon with Herbs

You've barbecued ribs and you've barbecued chicken. Now it's time to try some seafood!


Ingredients


1 1/2 lbs. salmon
2 tablespoons olive oil
1/2 teaspoon dried dill or basil
1 garlic clove, minced
1 tablespoon lemon juice


Salt and pepper to taste (easy on the salt!)


Directions
1. Prepare grill.

2. In a small bowl, combine oil, herbs, garlic, lemon juice, salt and pepper.

3. Using a pastry brush, brush salmon with herbed mixture.

4. Cook on barbecue until done (salmon is done when it flakes when tested with a fork.)

Makes 6 servings (4 ounces salmon each)

Nutritional data:
Serving Size: 1 serving

Amount Per Serving

Calories 210.2

Total Fat 9.5 g

Saturated Fat 1.4 g

Polyunsaturated Fat 2.3 g

Monounsaturated Fat 4.7 g

Cholesterol 75.9 mg

Sodium 97.7 mg

Potassium 476.9 mg

Total Carbohydrate 0.4 g

Dietary Fiber 0.0 g

Sugars 0.0 g

Protein 29.0 g


Recipe from Seattle and King County Public Health recipe book

[katew1129]

Easy Feta Chicken Bake

Easy Feta Chicken Bake

6 Boneless skinless chicken breast halves (about 2 lb.)
2 tbsp. Lemon juice, divided
1/4 tsp. Salt
1/4 tsp. Black pepper
1 pkg. (4 oz.) Athenos Reduced Fat Crumbled Feta Cheese with Basil & Tomato
1/4 cup Finely chopped red pepper
1/4 cup Finely chopped fresh parsley

Preparation
Preheat oven to 350°F. Arrange chicken in 13x9-inch baking dish.

Drizzle with 1 Tbsp. of the lemon juice. Season with salt and black pepper. Top with feta cheese; drizzle with remaining 1 Tbsp. lemon juice.

Bake 35 to 40 min. or until chicken is cooked through. Sprinkle with red pepper and parsley.

Variation - Omit red pepper and parsley. Substitute 1/2 tsp. chopped fresh oregano for the salt and 1 pkg. (4 oz.) Athenos Reduced Fat Crumbled Feta Cheese for the Feta Cheese with Basil & Tomato.

Nutrition Info (Per serving)
Calories: 130.6
Fat: 4.1
Cholesterol: 49.2
Sodium: 476.3
Potassium: 219.7
Carbs: 1.2
Protein: 21.4

[daboyzmomi3]

This recipe was a HUGE hit at our 4th of July party. It is not too spicy, kids loved it as well as the adults. Enjoy.

2 tablespoons olive oil
8 medium green onions, sliced (1/2 cup)
1 small red bell pepper, chopped (1/2 cup)
2 garlic cloves, finely chopped
1 teaspoon dried thyme leaves
1 teaspoon curry powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
1/8 teaspoon ground red pepper (cayenne)
6 boneless skinless chicken breast halves (1 1/2 pounds)


1. Heat oil in 8-inch skillet over medium heat until hot. Cook remaining ingredients except chicken in oil about 2 minutes, stirring frequently, until bell pepper is crisp-tender; cool.
2. Place chicken and bell pepper mixture in shallow glass dish or plastic bag; turn chicken to coat with pepper mixture. Cover and refrigerate at least 30 minutes but no longer than 3 hours, turning chicken occasionally.
3. Heat coals or gas grill for direct heat.
4. Remove chicken from marinade; discard marinade. Cover and grill chicken 4 to 6 inches from medium heat 15 to 20 minutes, turning occasionally, until juice is no longer pink when centers of thickest pieces are cut

1 - 4oz chicken breast serving=
Calories 164
Total Fat 6.4
Total Carbohydrates 0.5g

[Sunshyn141]

I modified this recipe from another that I had found and made it tonight. It was AWESOME. Here's a picture (lighting was bad...sorry!):





INGREDIENTS

1 1/2 lbs of Chicken Breast (cut into bite size pieces)
1/4 cup plus 1 Tablespoon of Low-Sodium Soy Sauce
2 1/2 Tablespoons of White Vinegar plus 1 teaspoon
1 cup Low-Sodium Chicken Broth
1/2 cup Splenda
1/4 cup plus 2 teaspoons Almond Flour (Could prob. use guar gum, but would need to adjust amounts).
2 Egg Whites, lightly beaten
1/4 cup Olive Oil
1 teaspoon Garlic, minced
3-6 dried Hot Pepper Pods (optional)
1/4 cup Sesame Seeds
Green Onions, chopped

DIRECTIONS:

In a separate bowl, combine chicken pieces, remaining 1 Tablespoon of soy sauce, and 1 teaspoon of vinegar. Marinate chicken for at least 30 minutes. Once the chicken has marinated, add egg whites and Almond Flour and stir until well-blended.

In a medium bowl, combine Splenda, 1/4 cup of the soy sauce, 2 1/2 Tbsp vinegar, and chicken broth. Set Aside.

In your wok (or skillet), heat oil over med-high heat. Cook chicken (in about 3 batches) until golden on both sides - this will take 3-5 minutes. (You will want the chicken mostly cooked through at this point, if not all the way.) Remove chicken from wok with a slotted spoon and drain on paper towels. Cover with foil to keep the chicken warm.

If you have more than a couple tablespoons of oil left in the wok, discard the remaining oil( leave just a few tablespoons in the wok). Reduce the heat to med. Cook the garlic and pepper pods for about a minute. Then add soy sauce mixture. Increase heat to med-high and reduce sauce for 10-15 minutes. Stir two teaspoonfuls of almond flour into a little water and whisk it into the sauce. Continue whisking until sauce is thickened and bubbly, then add the chicken and sesame seeds.

Top with green onions and serve.

SUGGESTIONS: I added about two green onions into my soy sauce mixture in my skillet for flavor. Also - I might recommend going a little less than 1/4 c. of sesame seeds. There were a LOT!

Serves 4-6

NUTRITION FACTS:
(I broke these out into separate serving sizes. Its kind of nice because you can adjust your serving to match the amount of Calories you need.)

4 Servings: 274.25 Cal 8.5 Carbs 14.0g Protein
5 Servings: 219.4 Cal 6.8 Carbs 11.2g Protein
6 Servings: 182.83 Cal 5.7 Carbs 9.3g Protein

[Desert-Rose7]

*VERY LEMONY CHICKEN*

Using skinless chicken breasts means this tangy dish is lower in saturated fat and cholesterol.

Ingredients

1-1/2 lb. chicken breasts, skinned and fat removed (I buy the boneless, skinless breasts)
1/2 cup fresh lemon juice
2 tablespoons white wine vinegar
1/2 cup fresh sliced lemon peel
3 teaspoons chopped fresh oregano or 1 teaspoon dried oregano, crushed
1 medium onion, sliced
1/4 teaspoon salt (I prefer to use a good herb mix instead of salt)
black pepper to taste (I like crushed black java pepper!)
1/2 teaspoon paprika


Directions
1. Place chicken in 13x9x2" glass baking dish.

2. Mix lemon juice, vinegar, lemon peel, oregano, and onions. Pour over chicken, cover and marinate in refrigerator several hours or overnight, turning occasionally.

3. Sprinkle with salt, pepper, and paprika.

4. Cover and bake at 325º F for 30 minutes. Uncover and bake 30 minutes more or until done.

Yield: 4 servings--Serving Size: One chicken breast with sauce

Nutritional Info

Amount Per Serving
Calories: 149.9
Total Fat: 1.5 g
Cholesterol: 68.4 mg
Sodium: 217.6 mg
Total Carbs: 5.7 g
Dietary Fiber: 0.9 g
Protein: 27.7 g

[Desert-Rose7]

There is a vibrant Latin flair to this chicken dish, a touch of Cuban style. Allow a little time for marinating the chicken in a typical "mojo", the highly seasoned but low fat citrus marinade, and savor the resulting rich taste and aroma!

Ingredients

1/2 cup sour orange juice (you can also use lemon juice - I have - it works)
1 Tablespoon olive oil
1 Tablespoon fresh lime juice
2 garlic cloves, minced
1 teaspoon paprika
1 teaspoon dried oregano
1/2 teaspoon salt (I used no additional salt myself and it is fine)
1/2 teaspoon crushed red chili flakes
4 bone in skinless chicken breasts
Pam (or your preferred) cooking spray

Directions:

Combine juices, oil, garlic, paprika, oregano, salt, and chili flakes in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator at least one hour and up to three hours.

Heat oven to 375 degrees. Place chicken in a 13x9 baking pan coated with cooking spray. Bake, covered 20 minutes. Uncover andbake 25 minutes or until chicken is done.

Nutritional Data:
Per serving:
159 calories
4 g fat (1g saturated)
73 mg cholesterol
27 g protein
2 g carbohydrates
0 g fiber
112 mg sodium (as original recipe)

[QueenCityDiva]

This recipe isn't so much of a "recipe" as it is an easy dinner. I know we're all trying to stay away from processed, packaged foods, but this could easily be modified with fresh ingredients.

Chicken & Veggie Stir-Fry
**this made enough for 2 portions - double as needed

Ingredients
1 Tyson Teriyaki Grilled Glazed Chicken Breast
1 cup of Birds Eye Frozen Stir-Fry veggies
1 Tbsp EVOO (or Pam Spray)
1 tsp of Lite Soy Sauce
Asian seasoning (to taste)

Prep (it's so simple)
Cook the chicken breast on the grill or George Foreman
Pour the Olive Oil into the wok, add the Soy Sauce - let it heat up for 1 minute
Measure and pour the veggies into the wok (I removed the carrots from my portion)
Add seasoning
Stir-fry for 3-4 minutes until complete
Add the chicken to the veggies and ENJOY!

Nutritional Info per serving
Calories 165
Fat 3.5g
Cholesterol 30mg
Sodium 615mg
Carbs 7.5g
Sugar 4g
Fiber 1g
Protein 11g