This is a healthy, easy, one-dish meal that the whole family should like. It is adapted from a similar recipe created by Kraftfoods.com. If you have other veggies in the fridge that need to be used up, the recipe is pretty flexible to changes.
INGREDIENTS
1 1/2 lbs of skinless, boneless chicken breast
3 medium potatoes cubed
3 medium carrots chopped roughly
1 medium sweet onion chopped
3-4 garlic cloves chopped
1/2 cup chopped green bell pepper
3/4 cup of Fat-Free Zesty Italian Dressing
2 tbsp grated Parmesan cheese
DIRECTIONS
-Preheat oven to 400 degrees
-Spray a 13x9 glass casserole dish with no-stick spray
-First, place chicken in the dish. Season with salt and pepper to taste. I also include garlic powder.
-Arrange potatoes, carrots, onion, garlic, and bell pepper on top of and around the chicken.
-Drizzle the dish with dressing
-Sprinkle with the Parmesan cheese
-Bake for 45 min to and hour, until the chicken is cooked through.
This recipe makes 4 to 6 servings depending on whether you want include a bread or salad. The following information was calculated based on four servings. Each serving has about 375 calories, 4.6 g fat, 5.3 g fiber, and 46.2 g protein.
Wednesday, June 9, 2010
Coffee and Spice Steak Rub
I made this a couple weeks ago for my dad, and the whole family loved it! My sister is a self-proclaimed steak-hater, and she admitted that this rub the steak "taste good!" I was surprised how much the coffee and cinnamon came through; it was a delightful surprise!
INGREDIENTS
2 tsp instant coffee grounds (I used the single serving packets)
1 tsp sugar
1 tsp salt
1 tsp black pepper
1/2 tsp cinnamon
1/4 tsp all spice
2 tsp olive oil
DIRECTIONS
Coat your selected meat with olive oil.
Rub each piece of meat with the rub. Make sure all sides get some!
I used the rub on 4 5oz servings. You may need to make more or less rub depending on your serving sizes. Each serving of rub adds about 27 calories, 2.3 g fat, .3 g fiber and .1 g protein to your meat of choice.
INGREDIENTS
2 tsp instant coffee grounds (I used the single serving packets)
1 tsp sugar
1 tsp salt
1 tsp black pepper
1/2 tsp cinnamon
1/4 tsp all spice
2 tsp olive oil
DIRECTIONS
Coat your selected meat with olive oil.
Rub each piece of meat with the rub. Make sure all sides get some!
I used the rub on 4 5oz servings. You may need to make more or less rub depending on your serving sizes. Each serving of rub adds about 27 calories, 2.3 g fat, .3 g fiber and .1 g protein to your meat of choice.
Wednesday, May 12, 2010
Honey Lime Pork Chops
This marinade is absolutely amazing! If you aren't a big fan of onions, don't worry. The mix blends so well with the other ingredients that not a single one stands out above the others. Think of this marinade like the harmony of a talented a cappella choir :)
Ingredients
1 envelope of Onion Soup Mix
1/2 cup soy sauce (I use reduced-sodium)
3 tbsp honey
3 tbsp lime juice (I usually go a little over this)
1 tsp (or more) ground ginger
4 boneless lean pork chops (about 4 oz each)
Directions
-Place all ingredients except for the pork chops in a gallon-sized zip lock bag and seal it closed. Use your hands to shake and massage the ingredients until they seem to become one liquid, although a little chunky.
-Add the chops to the marinade and place in the refrigerator for at least two ours. I suggest doing it in the evening and leaving them in the fridge overnight. Make sure you shake it up a little bit each time you open the fridge. The chops will turn a darker color due to the soup mix and soy sauce; it's okay!
-Preheat your grill to about 350 degrees. Make sure to spray it with grill spray or oil it down with olive oil ahead of time to help reduce the chance of sticking. These chops will be sticky!
-When the grill is ready, add the cops and cook. Cook them for about four minutes on each side, flipping only once.
Nutritional Information
Although not all the marinade is absorbed by the pork chops, the following information was calculated including all the ingredients. Each pork chops will have approximately 240 calories, 3.4 g fat, .5 g fiber, and 28 g protein.
Ingredients
1 envelope of Onion Soup Mix
1/2 cup soy sauce (I use reduced-sodium)
3 tbsp honey
3 tbsp lime juice (I usually go a little over this)
1 tsp (or more) ground ginger
4 boneless lean pork chops (about 4 oz each)
Directions
-Place all ingredients except for the pork chops in a gallon-sized zip lock bag and seal it closed. Use your hands to shake and massage the ingredients until they seem to become one liquid, although a little chunky.
-Add the chops to the marinade and place in the refrigerator for at least two ours. I suggest doing it in the evening and leaving them in the fridge overnight. Make sure you shake it up a little bit each time you open the fridge. The chops will turn a darker color due to the soup mix and soy sauce; it's okay!
-Preheat your grill to about 350 degrees. Make sure to spray it with grill spray or oil it down with olive oil ahead of time to help reduce the chance of sticking. These chops will be sticky!
-When the grill is ready, add the cops and cook. Cook them for about four minutes on each side, flipping only once.
Nutritional Information
Although not all the marinade is absorbed by the pork chops, the following information was calculated including all the ingredients. Each pork chops will have approximately 240 calories, 3.4 g fat, .5 g fiber, and 28 g protein.
Friday, April 23, 2010
Cajun Grilled Shrimp
This dish can be a little on the spicy side depending on your sensitivity, but don't let that scare you!
This recipe was adapted by a similar one found in Good Housekeeping's grilling cookbook
Ingredients
1 1/2 lbs of shrimp (I use frozen, but you can use fresh too)
1 tbsp of Cajun seasoning (I use Tony Cacherere's)
1 tbsp of extra virgin olive oil
1 tsp fresh lemon zest
1 tsp fresh lime zest
1 tsp of either fresh lemon or lime juice
Directions
-Preheat your grill to about 350 degrees
-Combine the seasonings, oil, zests, and juice in a bowl.
-Add shrimp to the bowl and toss until the shrimp is covered
-Lay out a piece of aluminum foil onto your grill; fold up the ends to create a small tray
-Pour the seasoned shrimp onto the foil
-Cook for 2-3 minutes, and then flip the shrimp over
-Cook for another 2-3 minutes
-Enjoy!
This goes really well with the lime cilantro rice! I can imagine it would be tasty in a salad too.
Nutritional Information
This recipe makes four servings. Each serving is about 199 calories, 5.4 g fat, .07 g fiber, and 35.6 g protein.
This recipe was adapted by a similar one found in Good Housekeeping's grilling cookbook
Ingredients
1 1/2 lbs of shrimp (I use frozen, but you can use fresh too)
1 tbsp of Cajun seasoning (I use Tony Cacherere's)
1 tbsp of extra virgin olive oil
1 tsp fresh lemon zest
1 tsp fresh lime zest
1 tsp of either fresh lemon or lime juice
Directions
-Preheat your grill to about 350 degrees
-Combine the seasonings, oil, zests, and juice in a bowl.
-Add shrimp to the bowl and toss until the shrimp is covered
-Lay out a piece of aluminum foil onto your grill; fold up the ends to create a small tray
-Pour the seasoned shrimp onto the foil
-Cook for 2-3 minutes, and then flip the shrimp over
-Cook for another 2-3 minutes
-Enjoy!
This goes really well with the lime cilantro rice! I can imagine it would be tasty in a salad too.
Nutritional Information
This recipe makes four servings. Each serving is about 199 calories, 5.4 g fat, .07 g fiber, and 35.6 g protein.
Wednesday, April 14, 2010
Stuffed Peppers in the Slow Cooker
This recipe is a favorite in our house! It takes a little bit of prep time, but it is worth it!
Ingredients
12 oz ground turkey burger (browned/cooked)
4 large green bell peppers
10 oz frozen niblet corn
8 oz can of tomato sauce
3 (or more) cloves of fresh garlic, minced
1/2 cup chopped onion (I prefer sweet)
1/2 tsp Worcestershire sauce
1 tsp black pepper
2 tsp (or more) ketchup
Directions
-Chop off the tops of the peppers and clean them out of seeds
-Combine all ingredients in a large bowl except for the peppers and the ketchup. If you like bell peppers, feel free to chop the tops and add them to the bowl.
-Stuff the peppers with the mixture until they are VERY full
-Pour 2-3 tbsp of water into the stone wear of the slow cooker (depending on its size)
-Drizzle ketchup over the tops of the peppers
-Cook on low 7-9 hours or high 3-5 hours
Nutritional Information
I like serving my pepper with a half of a cup of rice. The rice is not included in the calculations. Each pepper has about 254 calories, 8 g fat, 8.9 g fiber, and 19.7 g protein.
Ingredients
12 oz ground turkey burger (browned/cooked)
4 large green bell peppers
10 oz frozen niblet corn
8 oz can of tomato sauce
3 (or more) cloves of fresh garlic, minced
1/2 cup chopped onion (I prefer sweet)
1/2 tsp Worcestershire sauce
1 tsp black pepper
2 tsp (or more) ketchup
Directions
-Chop off the tops of the peppers and clean them out of seeds
-Combine all ingredients in a large bowl except for the peppers and the ketchup. If you like bell peppers, feel free to chop the tops and add them to the bowl.
-Stuff the peppers with the mixture until they are VERY full
-Pour 2-3 tbsp of water into the stone wear of the slow cooker (depending on its size)
-Drizzle ketchup over the tops of the peppers
-Cook on low 7-9 hours or high 3-5 hours
Nutritional Information
I like serving my pepper with a half of a cup of rice. The rice is not included in the calculations. Each pepper has about 254 calories, 8 g fat, 8.9 g fiber, and 19.7 g protein.
Sarah Chicken
This recipe has a fun story behind it. I'm not exactly sure where the inspiration for it came from; my guess is I found something on WeightWatchers.com and made some changes. Nonetheless, this past August, a good friend of ours (Sarah) stayed with us for about three weeks. During that time, I tried this recipe for the first time. Sarah liked it so much that we started referring to the dish as "Sarah Chicken." It's both sweet and savory, easy, and delicious. I like to serve 3-4 ounces of it with about a cup of egg noodles seasoned with a little salt, butter, and garlic power.
Ingredients
1 lb to 1 1/2 lbs of chicken breast
1 cup packed brown sugar
2/3 cup vinegar (I prefer apple cider)
1/4 cup diet lemon-lime soda (Diet 7up for example)
3 tbsp minced fresh garlic
2 tbsp reduced-sodium soy sauce
1 tsp black pepper
sprinkling of crushed red pepper flakes (to taste)
Directions
- Spray or line your slower cooker (I'm a fan of the Crock Pot Liners)
- Place chicken in the slow cooker
- In a medium bowl, combine all ingredients (but the chicken)
- Our mixture over the chicken in the slow cooker
- Cook on low 6-8 hours
Nutritional Information
About 4 oz of the chicken has 305 calories, 2 g fat, .6 g fiber, and 40.7 g protein.
Ingredients
1 lb to 1 1/2 lbs of chicken breast
1 cup packed brown sugar
2/3 cup vinegar (I prefer apple cider)
1/4 cup diet lemon-lime soda (Diet 7up for example)
3 tbsp minced fresh garlic
2 tbsp reduced-sodium soy sauce
1 tsp black pepper
sprinkling of crushed red pepper flakes (to taste)
Directions
- Spray or line your slower cooker (I'm a fan of the Crock Pot Liners)
- Place chicken in the slow cooker
- In a medium bowl, combine all ingredients (but the chicken)
- Our mixture over the chicken in the slow cooker
- Cook on low 6-8 hours
Nutritional Information
About 4 oz of the chicken has 305 calories, 2 g fat, .6 g fiber, and 40.7 g protein.
Tuesday, April 6, 2010
Slow Cooker Chicken and Dumplings
This recipe was adapted from SARAAK's recipe found on WeightWatchers.com
If you are craving a comfort food, this is a good fix! It's also an instant-warm up on those chilly, rainy spring days.
Ingredients
1 1/2 lbs of boneless, skinless chicken breast
2 cans of 98% fat free cream of chicken soup (in a bind, you can substitute one of the two cans
for some other "cream of..." soup you have on hand)
1/2 cup diced carrots
1/2 cup diced green bell peppers
1/2 cup fresh or frozen green beans
1/2 cup fresh or frozen corn
2 soup cans of water
1- 7.5 oz container of Pillsbury reduced-fat buttermilk biscuits (or half of a regular container)
Directions
-Spray a skillet with non-stick cooking spray and brown the chicken breasts. Feel free to salt and pepper them to taste if you wish. Spray or line the slow cooker at the same time.
-Place the browned chicken in the slow cooker.
-Add the carrots, green beans, and green peppers to the same pan and saute until almost done.
-Add the sauteed veggies as well as the frozen corn to the slow cooker.
-Put the two cans of soup in the slow cooker as well as two full cans of water.
-Cook on high 4-5 hours or until the chicken shred easily and the sauce is combined and creamy.
-About 30 minutes before serving, cut up the 4 biscuits into quarters and add them to the slow cooker; allow them to cook for 30 minutes (no stirring needed).
Nutritional Information
The recipe makes 4 servings, and each serving will contain about 1 1/2 cups and 4 dumplings. Each serving has about 308 calories, 11 g fat, 3.3 g fiber, and 48 g protein.
If you are craving a comfort food, this is a good fix! It's also an instant-warm up on those chilly, rainy spring days.
Ingredients
1 1/2 lbs of boneless, skinless chicken breast
2 cans of 98% fat free cream of chicken soup (in a bind, you can substitute one of the two cans
for some other "cream of..." soup you have on hand)
1/2 cup diced carrots
1/2 cup diced green bell peppers
1/2 cup fresh or frozen green beans
1/2 cup fresh or frozen corn
2 soup cans of water
1- 7.5 oz container of Pillsbury reduced-fat buttermilk biscuits (or half of a regular container)
Directions
-Spray a skillet with non-stick cooking spray and brown the chicken breasts. Feel free to salt and pepper them to taste if you wish. Spray or line the slow cooker at the same time.
-Place the browned chicken in the slow cooker.
-Add the carrots, green beans, and green peppers to the same pan and saute until almost done.
-Add the sauteed veggies as well as the frozen corn to the slow cooker.
-Put the two cans of soup in the slow cooker as well as two full cans of water.
-Cook on high 4-5 hours or until the chicken shred easily and the sauce is combined and creamy.
-About 30 minutes before serving, cut up the 4 biscuits into quarters and add them to the slow cooker; allow them to cook for 30 minutes (no stirring needed).
Nutritional Information
The recipe makes 4 servings, and each serving will contain about 1 1/2 cups and 4 dumplings. Each serving has about 308 calories, 11 g fat, 3.3 g fiber, and 48 g protein.
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