Category: DINNER

Grilled Curried Chicken

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I love Thai food, thus I LOVE just about anything with curry.  The main problem with curry dishes is that they usually have a good amount of fat from coconut milk.  This recipe is a simple, yet tasty way to avoid the fat while still getting that spicy flavor!  It’s genius, I tell you.  This dish is SUPER easy to prepare in that all you have to do is mix yogurt and your favorite curry paste togeter, coat your chicken in it, let it hang out for a mere 20 minutes, and then grill.  You can either use this as a main course or thread the chicken on skewers and serve it as an appetizer.  Either way . . . DELICIOUS, FLAVORFUL, & MOIST!

Grilled Curried Chicken
Adapted by Rocco Dispirito, “Now Eat This! Diet”

3 T. green curry paste (yellow is also fabulous)
1/2 cup nonfat Greek yogurt (such as 0% Fage Total)
Salt
16 oz. chicken tenders
Nonstick cooking spray
2 limes, cut into quarters
Metal or wooden skewers (optional)

Preheat the oven to 425.

In a medium bowl, add the curry paste, yogurt , and salt if desired.  Stir together until well combined.  Add the chicken and toss to coat.  Let stand for 20 minutes at room temperature, or refrigerate overnight.

Heat a grill pan over high heat.  When the pan is hot, remove it from the stove just while you spray it with the nonstick cooking spray.  If desired, thread the chicken onto skewers (an option I use when preparing them as an appetizer).  Place on the grill pan and grill until the meat is slightly charred and cooked through, about 3 minutes each side.  Transfer the chicken to a baking sheet and cook for an extra 2 minutes in the oven.  (Tip:  Char them until almost blackened on the very hot grill, don’t overcook them, and they will be juicy and moist.)

I have also grilled them using a George Foreman Grill and found that I don’t have to finish them off in the oven.  The chicken tenders take approxiately 6 minutes in the GF Grill.  You can also throw them on a gas BBQ grill too.   

Serve with lime wedges.

Serves 4.

Nutritional Information Per Serving = Approx. 3 Tenders)
Calories:  159
Protein:  25g
Carb:  5g
Fat:  4g (0.7 = Sat)

BBQ Chicken & Black Bean Burritos

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This burrito is a favorite around my house.  My husband loves ANYTHING with BBQ in it and these are no exception.  I feel like these burritos are magical because, while I know how to make them and I know exactly what is in them, I’m still amazed at how wonderfully the flavors meld together to taste incredible.  I’ve shared these with friends and family members and, without fail, I am always asked for the recipe.  I  hope you can find the love in your heart for these too.

BBQ Chicken & Black Bean Burritos
Adapted from: Jillian Michaels, “Making the Cut”

1/2 tablespoon olive oil
16 oz. skinless, boneless chicken breast, cut into bite-size pieces
1/2 cup chopped onion
3 garlic cloves, minced
1/3 cup bottled light BBQ sauce
1 cup low-sodium black beans, drained
1/2 cup (2 ounces) shredded fat-free sharp cheddar cheese
4 Mission Life Balance Tortillas (120 Calories each)
1/4 cup low-fat (or light) sour cream

Heat oil in a large nonstick skillet over medium heat.  Add chicken, onion, and garlic; cook 8 minutes or until chicken is done, stirring constantly.

Stir in BBQ sauce and beans.  Sprinkle with cheese; cook 5 minutes or until thoroughly heated.  Warm tortillas according to package directions.  Spoon about 1/2 cup chicken mixture down the center of each tortilla; top each with 1 tablespoon sour cream, and roll up.

Serves 4.

Nutritional Information (Per Serving = 1 Burrito)
Calories: 347
Protein: 35.7
Carbs: 39.6
Fat: 6.8  (2.4 Sat.)

With only 1/2 Cup Black Beans
Calories: 321
Protein: 34
Carbs: 34
Fat: 6.6 (2.4 sat.)

Omit Black Beans
Calories: 294.6
Protein: 32
Carbs: 28
Fat: 6.5 (2.4 sat.)

Fit Sloppy Joes

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You want a sneaky way to put veggies in your kids without hearing any complaints?  Here’s your ticket!  These Sloppy Joes are super tasty and if I hadn’t made them myself, I’m not sure I would believe how many veggies are packed in these babies.  I found this recipe from a blog I follow, Gina’s Skinny Recipes, and I knew it had to be good because the base of her adapted recipe is a 5-star recipe from Rachel Ray (I’m all about making sure recipes have 5 stars before even attempting them).  Honestly, I loved what Gina had done with the recipe that I didn’t make any adaptions myself.  It was perfect!  True to most Sloppy Joes out there, most people love them and they seem to satisfy even the pickiest eaters.  These are good served with pickles, sprouts, lettuce, tomatoes, and for those of us maintaining our weight (and can afford a few extra calories and grams of fat) . . . cheese!  Serve these up on a thin bun (such as Orowheat Sandwich Thins), and I’m pretty sure you’ll be happy to be able to stay in your calorie limit while eating a Sloppy Joe.  (By the way…you could easily use ground turkey burger and get fabulous results as well!)

Fit Sloppy Joes
Adapted from Gina’s Skinny Recipes (and Rachel Ray)

1.25 lbs 93% lean ground beef sirloin
1 tbsp steak seasoning or seasoned salt
1 carrot, minced
1 medium onion, minced
2 cloves garlic, minced
1/4 cup red bell pepper, minced
4 oz mushrooms, minced
1 tbsp red wine vinegar
1 tbsp Worcestershire sauce
2 cups tomato sauce
2 tbsp tomato paste

Chop all the vegetables really fine, using a chopper or food processor.

Heat a large skillet over medium high heat. Add the meat to the pan and break it up as it cooks.

Season with steak seasoning and cook the meat until it browns, then add onion, garlic, carrots, mushrooms and red peppers to the skillet. Reduce heat to medium and add red wine vinegar and Worcestershire sauce, cook 5 more minutes.

Add tomato sauce and paste to pan, stir to combine. Cover and reduce heat to simmer and cook an additional 5 minutes. Using a measuring cup, pile 1/2 cup of sloppy meat onto toasted buns.

Serves 7.

Nutritional Information (Per 1/2 Cup Serving Without Bun)
Calories:  129
Protein:  14g
Carbs:  11g
Fat:  3.8g (0.0 = Sat.)
Fiber:  2.1g

Nutritional Information (Per 1/2 Cup Serving With 100 Calorie Bun)
Calories:  229
Protein:  19g
Carbs:  32g
Fat:  4.8g (0.0 = Sat.)
Fiber:  2.1g

Cod with Strawberry Salsa

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Strawberry season is a glorious time for me!  Not only do I love this fresh berry, but I love that it means spring is here and summer is super close.  I tend to buy LOTS of strawberries at once and then eat them with all my meals and snacks.  Thus, the discovery of this recipe was a sweet find.  The strawberry salsa includes so many flavors that are perfect for strawberries (balsamic vinegar and lime) and even more perfect to top off a delicious piece of fish.  I loved how it tasted so light and fresh.  I usually find cod to be a less flavorful fish, but when it is paired with this strawberry salsa there is nothing boring about the flavor!

Cod with Strawberry Salsa
Source:  Adapted from the California Strawberry Commission

2 4-oz. fillets cod (or any white fish)
salt and pepper to taste
2 tablespoons flat leaf parsley (chopped)
2 tablespoons lime juice
2 tablespoons balsamic vinegar
1 teaspoon honey
1/2 teaspoon black pepper
2 cup strawberries (trimmed and chopped)

To prepare the salsa mix the parsley, lime juice, balsamic vinegar, honey and black pepper. Toss the strawberries with the dressing to coat. Set aside and allow flavors to meld while preparing the cod.  Season the cod with salt and pepper. Broil the cod until cooked and flaky, about 6-9 minutes. Serve the cod topped with the strawberry salsa.

Serves 2.

Nutritional Information (Per Serving = 1 Fillet & 1 Cup Salsa)
Calories:  194.5
Protein:  26.5g
Carbs:  18g
Fat:  1.6g (0.1g = Sat)
Fiber:  4g

Jamaican Jerk Chicken with Sweet Potatoes & Black Beans

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Oh my!  This meal is SOOOO delicious!  The mixture of flavors is completely magical.  I love the way they all come together.  It’s unique, but so flavorful and unforgettable.  That lime flavor meets up with the jerk seasoning and it’s like fireworks!  My sweet husband declared that this dish is restaurant worthy and he is always happy to see it when it graces our kitchen table.    If you’re looking for something different, but also something that is guaranteed to be a hit in your home. . . add this to the dinner line-up. Now.

Jamaican Jerk Chicken with Sweet Potatoes & Black Beans
Modified from a recipe found at Group Recipes

2 teaspoons extra virgin olive oil
1 white or yellow onion, chopped
1 sweet potato, peeled, cut into ½-inch chunks
4 teaspoons Caribbean jerk seasoning, divided
1 cup reduced-sodium chicken broth
2 bay leaves
4 boneless skinless chicken breasts
1 lime
14.5 oz. black beans, rinsed
Salt, to taste
Cilantro, optional (for garnishing)

Heat large deep skillet over medium-high heat.  Add oil, then onion.  Cook for 5 minutes, stirring frequently.  Stir in sweet potato.  Sprinkle 2 teaspoons jerk seasoning over the vegetables; cook for 1 minute.  Add broth and bay leaves; simmer, stirring occasionally for 10 minutes.

Meanwhile. . . cook/grill the chicken.  Preheat broiler (or an indoor grill such as the George Foreman).  Sprinkle the remaining 2 tsp. jerk seasoning over chicken; coat chicken with cooking spray.  Broil 4 to 5 inches from heat source until the chicken is just cooked through, 4 to 5 minutes per side.  (Alternatively, cook in a ridged grill pan…like a George Foreman Grill…over medium heat or grill over medium coals.)

Grate enough lime zest to measure 1/2 tsp.  Stir zest, black beans and salt into the sweet potato mixture.  Continue cooking for 4 to 5 minutes, or until the sweet potato is tender.  Discard bay leaves.  Remove from heat.  Juice lime and stir lime juice into sweet potato mixture.  Transfer the sweet potato-bean mixture to 5 plates, top with chicken.  Garnish with cilantro, if desired.

ENJOY!  Serve with salad or some other yummy vegetable.

Note:  I have also cut my chicken into bite-sized pieces, seasoned it with jerk seasoning and then cooked it in my skillet BEFORE cooking my onion.  Once the chicken is done, I transfer it to plate and tent it with foil.  I follow the rest of the recipe as outlined and add the cooked chicken back to the skillet when I add the black beans to the sweet potatoes so that it can heat back through.  This seems easier at times (with less dishes to wash) and it’s much easier to divide amongst 5 people….considering there’s only 4 chicken breasts in the recipe.)

Serves 5.

Nutritional Information Per Serving
Calories: 249.7
Protein: 30.7g
Carbs: 26.8g
Fat:  2.6g

Salsa Verde Chicken Quesadillas

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Who loves a fast, easy-to-pull-together, and delicious meal?  Is your hand raised, because mine is sticking WAY up in the air!  While I am one who will not complain about spending hours in the kitchen, I don’t always have time for such pleasures.  Thus, I always love a meal that I can pull together quickly. . .like say 15 minutes before I have to be somewhere.  That was certainly the case when I made this scrumptious quesadilla.  It combines some of my most favorite Mexican flavors.  The smoky cumin combined with the green salsa and cream cheese is heavenly.

Now, if you’re in a quick hurry like I was when I made this, then I suggest having cooked chicken on hand (which is a staple in my house).   You can either cook up a big batch of chicken, freeze it, and pull it out at your convenience (my usual method).  Or, you can simply buy it precooked.  This helpful tip has saved me numerous times when I have had extreme time pinches.

Back to the quesadillas! Hurry and make these. . . right. . . now!  They are healthy, delicious, & easy to make.

Salsa Verde Chicken Quesadillas
Source:  Mimi Original

1/4 cup green salsa
2 T. nonfat cream cheese, softened
1/4 tsp. chili powder
1/4 tsp. cumin
1/8 tsp. garlic powder
1/4 cup fat free cheddar cheese
8 oz. cooked chicken, cut into strips (or bite-sized pieces)
1/2 bell pepper, cut into strips
1 whole slice red onion, sliced in half and separated into strips
2 whole wheat tortillas (such as Mission Carb Balance – 110 calories)
2 T. light sour cream

In a small-medium sized bowl, combine salsa and cream cheese.  Mix in spices and cheddar cheese.  Put cooked chicken in bowl and toss to coat.

Lightly coat a large skillet with cooking spray and place over medium heat.  (See tip below for optional cooking directions.) Place a tortilla in the skillet and spread half of the chicken mixture over half of the tortilla, followed by bell pepper and onion strips.  Fold tortilla over the filling and cook until lightly browned, about 3 minutes.  Turn and brown the other side.  Removed from skillet and set aside.

Repeat with remaining tortilla, chicken mixture, peppers, and onions.

Cut quesadillas into wedges and place on small plates.  Serve each set of quesadillas with 1 tablespoon of sour cream and additional salsa if desired.

Serves 2.

Optional Cooking Tip:  I often cook these on my indoor grill (aka George Foreman).  It makes it SUPER handy so that I don’t have to actually flip the tortilla over in a skillet (which sometimes can be disastrous with the filling falling out all over the place….not that I would know!).  I can also cook at least two at a time (one for me and one for the hubby) in record time.

Nutritional Information (Per Serving = 1 Filled Tortilla)
Calories:  292
Protein:  36.4g
Carbs: 26g
Fat:  5.1g (1.2g = Sat.)
Fiber:  11.7g