Posts Tagged ‘low-calorie’
November 28, 2008
Kebabs are a good protein you can build the rest of the meal around. You have to get Syrian bread (pita) and hummus (Sabra makes a tasty spicy hummus).
It’s not a Lebanese meal without them.
Ingredients:
- 1/4 cup fresh lemon juice
- 2 Tablespoons chopped fresh or dried oregano
- 2 Tablespoons olive oil
- 2 pounds skinless, boneless chicken breast, cut into 24 strips
- 18 (1/2-inch thick) slices of zucchini
- 1 fennel bulb, cut into 12 wedges
- 12 garlic cloves peeled
- 1/4 teaspoon pepper
- cooking spray (for grill)
Steps:
- Combine first 6 ingredients in a zip-top plastic bag; seal and shake well. If you get more than two pounds of meat, keep the same number of strips and vegetable pieces, but increase the amount of marinade proportionately. Marinate in refrigerator 20 minutes. Remove chicken and vegetables from bag; discard marinade.
- Cook garlic cloves in boiling water to cover 3 minutes; drain and cool.
- Thread 4 chicken strips, 3 zucchini slices, 2 fennel wedges, and 2 garlic cloves alternately onto each of 6 (12-inch) skewers. Sprinkle with pepper.
- Place kebabs on grill rack coated with cooking spray or onto a tray to broil. Grill, turning once, 8 minutes or until chicken is done. Yield: 6 servings (serving size: 1 kebab).
Calories 238 (25% from fat); Fat 6.6 grams (sat 1.1g, mono 3.8 g, poly 0.9 g); Protein 36.3g; Carbs 7.4 g
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Tags: food, low-calorie, low-fat, Mediterranean Chicken and Vegetable Kebabs, recipe
October 6, 2008
I love shrimp dishes. But unless you make it yourself, these dishes never come with enough shrimp in them to achieve satiety. When I heat this up in the lunch room, all my colleages suddenly look like they’re going to drop over to my office for a little lunch time meeting.
I like this over brown rice. The rice isn’t included in the calorie count below. I typically use two bags of frozen shrimp, and let it thaw in the fridge before I make it. The hardest part is chopping up the tomatoes, but it’s worth it.
Ingredients:
- 4 teaspoons extra-virgin olive oil
- 8 large cloves garlic, minced
- 30-40 jumbo or tiger shrimp, peeled and rinsed
- 10 small fresh tomatoes, diced (~4 Cups)
- 12 ounces low fat or non fat crumbled feta cheese (~2 Cups)
- 1 to 4 teaspoons fresh lemon juice (to taste)
- 2 teaspoons dried dill
- 1 teaspoon sea salt
Steps:
- Heat olive oil over medium heat in skillet; add garlic and cook for about 30 seconds.
- Add shrimp and saute on each side for 1 minute or until they are pink on the surface.
- Add the tomatoes and feta to the pan and stir until sauce begins to form, about 6 minutes.
- Stir in lemon juice, dill, and salt; cover and simmer for 4 minutes or until sauce thickens. Yield: 8 servings (serving size ~1 1/2 Cups)
Calories 246; fat 12 grams; protien 31 grams; carbs 7 grams. Adapted from a recipe by Karina Tanguay.
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Tags: food, low-calorie, low-fat, recipe, tasty
June 8, 2008
Today I cooked Spicy Mulligatawny: difficult to pronounce, but tasty to eat. I was looking for a stew, but was swept off my feet by the curry and apple in the ingredients.
As it turns out, spicy mulligatawny isn’t a good meal by itself. Not enough protein. Tonight Holly grilled up some chicken sausage to go with it. We had hot dog buns, but a tasty sourdough bread would be an excellent addition.
Ingredients:
- 2 Tablespoons Canola Oil, divided
- 1 lb. skinless, boneless, chicken breast
- 2 (medium size) peeled, chopped Gala or Braeburn apples
- 1 1/2 C chopped onion
- 1 C chopped carrot
- 1 C chopped celery
- 1 C chopped green bell pepper
- 4 Tablespoons flour
- 2 Tablespoons curry
- 2 teaspoon ground ginger
- 1 teaspoon crushed red pepper
- 1/2 teaspoon salt
- 4 (14 oz) cans fat-free, less-sodium chicken broth
- 2/3 C mango chutney
- 1/2 C tomato paste
- chopped fresh parsley (optional)
Steps:
- Heat 2 teaspoons of oil in a pan over medium heat. Add chicken, saute 3 minutes. Remove from pan; set aside.
- Heat remainder of oil (1 Tablespoon, 1 teaspoon) in pan. Add apple and next 4 ingredients and saute for five minutes. Stir in flour and next 4 ingredients and cook for 1 minute. Stir in broth, chutney, and tomato paste; bring to a boil.
- Reduce heat; simmer 8 minutes. Return chicken to pan, cook 2 minutes or until mixture is thoroughly heated. Sprinkle with parsley, if desired. Yield: 8 servings (serving size 1 1/4 Cups)
Calories: 242 (20% from fat); Fat: 5.4 grams; Protein: 16.6 g; Carbs: 33 g; Fiber: 3.3g; Chol: 31mg; Recipe adapted from Cooking Light.
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Tags: food, low-calorie, low-fat, recipe, spicy, tasty
