Contributed by Beth Nielson
1 c cooked chicken
1 c cooked quinoa
1 c cooked/canned black beans
1 c corn (frozen, thawed)
1 c shredded pepper jack or cheddar cheese
1/2 c chopped red or green bell pepper
4 green onions, chopped
1/4 c chopped fresh cilantro
1/2 Tbsp chili powder
1 tsp cumin
1 tsp smoked paprika (i used regular)
1 tsp garlic powder
1 tsp onion powder
1/4 tsp chipotle chili powder (i used Cayenne)
1/2 tsp sea salt
2 Tbsp lime juice
6 Tbsp non-dairy sour cream (optional)
6 tortillas - wheat or brown rice
In large bowl mix chicken, quinoa, corn, black beans, cheese, pepper, onion, and cilantro.
In small bowl combine dry spices. Toss with quinoa mixture. Add lime juice and toss well.
Put 1 tbsp of sour cream on tortilla with 1/6 of the mixture. fold opposing ends and roll. Secure with toothpick
To cook you can use a non stick griddle and cook over med heat until golden brown.
Showing posts with label Main Dishes. Show all posts
Showing posts with label Main Dishes. Show all posts
Spice Spaghetti Squash
Contributed by Lxi Weber
I made this for dinner last night. I baked a medium sized spaghetti
squash at 375 for 50 minutes, scraped out the insides and added it to
cooked ground turkey, cabbage, onions, red and orange peppers, corn, and
tomatoes. I used garlic and chili powder to season it, then scooped
the mixture back into the squash and baked it for maybe 10 more
minutes. I added grated mozzarella cheese to one of the halves, because
I thought it would help my kids like it a little more. (I am not
eating dairy.) It was great! Another option would be to use black
beans instead of turkey for a vegan meal.
Honey-Lime Grilled Grilled Chicken
Contributed by Michelle Warren
1/2 cup honey
1/3 cup soy sauce
1/4 cup lime juice
4 boneless skinless chicken breast halves
In a resealable plastic bag or shallow glass container, combine the honey, soy sauce and lime juice; mix well. Add chicken and turn to coat. Seal or cover and refrigerate for 30-35 minutes.
Drain and discard marinade. Grill chicken, uncovered, over medium heat for 6-7 minutes on each side or until juices run clear. Yield: 4 servings
1/2 cup honey
1/3 cup soy sauce
1/4 cup lime juice
4 boneless skinless chicken breast halves
In a resealable plastic bag or shallow glass container, combine the honey, soy sauce and lime juice; mix well. Add chicken and turn to coat. Seal or cover and refrigerate for 30-35 minutes.
Drain and discard marinade. Grill chicken, uncovered, over medium heat for 6-7 minutes on each side or until juices run clear. Yield: 4 servings
Southwest Burger
Contributed by Melissa Veigel
Spread sandwich thin with slice of avocado on each side
Grill hamburger patty as usual
Top with canned whole green chile sliced open to lay flat (or you could use fresh ones roasted and seeded)
Melt favorite cheese on top of chile layer
Top with turkey bacon and sautéed or grilled mushrooms
Top with favorite veggies (lettuce, onions, tomatoes, etc)or salsa
(Note: This burger has several fat servings - even though they are all a healthier variety of fat so be aware of this. It may be a good version of a meal off or day off burger!)
Spread sandwich thin with slice of avocado on each side
Grill hamburger patty as usual
Top with canned whole green chile sliced open to lay flat (or you could use fresh ones roasted and seeded)
Melt favorite cheese on top of chile layer
Top with turkey bacon and sautéed or grilled mushrooms
Top with favorite veggies (lettuce, onions, tomatoes, etc)or salsa
(Note: This burger has several fat servings - even though they are all a healthier variety of fat so be aware of this. It may be a good version of a meal off or day off burger!)
Mushroom Burger
Contributed by Connie Lancaster
This mushroom burger recipe is adapted from "Lisa's Mushroom Burger" from weheartfood.com, and to call it a veggie burger doesn't do it justice. Veggie burger recipes tend to be bland and boring, but this meaty mushroom burger is anything but.
Makes 4 Large or 6 Smaller Mushroom Veggie Burgers
Makes 4 Large or 6 Smaller Mushroom Veggie Burgers
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Ingredients:
- 3 tbsp olive oil
- 1 1/2 lb mushrooms, roughly chopped (combination of crimini, shiitake, and Portobello)
- 1/2 cup finely chopped onion
- 6 cloves minced garlic
- 2/3 cup rolled oats
- 1/3 cup shredded Parmesan
- 3/4 cup breadcrumbs
- 2 eggs, beaten
- 1 tbsp chopped fresh parsley, or 1 tsp dried parsley flakes
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
Preparation:
Heat 1 tbsp oil in large saucepan. Saute the mushrooms, onions and garlic over medium heat for about 10 minutes, or until the liquid boils off, and the mushrooms begin to saute.
In large bowl, add mushroom mixture to oats, Parmesan, breadcrumbs, eggs, parsley, oregano, salt and pepper. Mix well. Allow to sit for 15 minutes to develop the flavors. Shape into patties. Heat 2 tbsp oil in large non-stick skillet, over medium heat. Fry patties, cooking about 5 minutes on each side, or until golden brown.
Serve with your favorite burger toppings.
In large bowl, add mushroom mixture to oats, Parmesan, breadcrumbs, eggs, parsley, oregano, salt and pepper. Mix well. Allow to sit for 15 minutes to develop the flavors. Shape into patties. Heat 2 tbsp oil in large non-stick skillet, over medium heat. Fry patties, cooking about 5 minutes on each side, or until golden brown.
Serve with your favorite burger toppings.
Mushroom Veggie Burger
Contributed by Connie Lancaster
Ingredients:
- 2 tbsp vegetable oil
- 1 onion, diced
- 1 clove garlic, minced
- 3 green onions, diced
- 1/2 tsp cumin
- 3/4 cup diced fresh mushrooms
- 1 15 ounce can pinto beans
- 1 tsp parsley
- salt and pepper to taste
- oil for frying
Preparation:
Sautee the onions and garlic in olive oil for 3 to 5 minutes, until onions are soft. Add the green onions, cumin and mushrooms and cook for another 5 minutes, until mushrooms are cooked. Set aside. Mash the beans with a fork or a potato masher, or process in a food processor until well mashed.Add the mushrooms to the beans and add parsley, salt and pepper. Stir until well combined.
Shape the mixture into patties. Heat about two tablespoons of olive oil and cook each patty until the veggie burgers are done, about 3 minutes on each side.
Portabello Mushroom Burger
Contributed by Connie Lancaster
Ingredients:
- 4 medium Portabella mushrooms, stems removed
- 1 medium onion, cut into 1/2 inch slices
- 3 tbsp olive oil
- 3/4 tsp salt, divided
- 1/2 teaspoon ground black pepper, divided
- 1 avocado, sliced
- 2 tbsp low-fat yogurt
- 1/2 tsp minced garlic
- 4 hamburger buns, lightly toasted
- 4 roasted red peppers, from a jar
Preparation:
Brush mushrooms and onion slices with oil; sprinkle with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Heat large skillet or grill pan over medium heat until hot. Add mushrooms; cook until tender, 8 to 10 minutes, turning once. Transfer mushrooms to plate, cavity side up; cover to keep warm.In same skillet, cook onion slices until golden, about 8 minutes, turning occasionally.
Meanwhile, combine in small bowl, 1/2 of the avocado, yogurt, garlic and remaining 1/4 teaspoon each salt and pepper; mash until smooth.
Spoon onions and roasted peppers into mushroom cavities, divided equally. Spread smooth Avocado mixture on bottom of each bun; top each with stuffed mushrooms.
Top with remaining sliced avocado. Cover with tops of buns.
Makes 4 vegetarian Portabella mushroom burgers.
Nutritional information:
Each portabella burger provides:
338 calories, 10 grams protein, 19 grams fat, 36 grams carbohydrate
Grilled Pizza With Veggies
Contributed by Lxi Weber
Grilled Pizza with Veggies
Makes 4 pizzas
Dough:
- 5 Cups (22 1/2 ounces) whole wheat flour
- 1 Tablespoon honey
- 1 Tablespoon kosher salt
- 1 Teaspoon instant yeast (or active dry yeast, dissolved)
- 3 1/2 Tablespoons olive oil
- 1 3/4 Cups room temperature water
Toppings: (Enough for 4 pies)
- 2 pounds mozzarella cheese, shredded
- 1 large bell pepper, chopped
- 1 large red pepper, chopped
- 8 ounces mushrooms, sliced
- 2 Cups sweet corn
- 4 scallions, diced
- Fresh oregano or basil
Simple sauce:
- 2-3 Cups tomato sauce (depending on how saucy you like your pies)
- 1-2 Teaspoons red pepper flakes
- 2 Teaspoons garlic powder
- 2 Teaspoons onion powder
- 1 Tablespoon dried oregano
- Big pinch of salt and pepper
Making the Dough
Start by combining all your liquid ingredients, yeast, sugar, and salt in a mixing bowl. Let those sit for a few minutes until your yeast starts bubbling. Then either mix in your flour with a dough hook attachment on a stand mixer, or with a big wooden spoon.
Once the flour is incorporated well, let the dough sit for a few minutes to relax, then continue mixing until you end up with a smooth ball of dough. If you’re using your hands, dip one hand in water and use it to vigorously work the dough.
By hand it’ll take probably 8 minutes of kneading. By dough hook, it should only take around 6. If your dough is particularly sticky (like sticking to the bottom of the bowl) add more flour.
Eventually you should end up with a nice smooth ball.
Hands or mixer... don't matter to the dough.
Cut this into quarters and coat them all with some olive oil. Add them to a large plastic bag and let them sit at room temperature for 20-30 minutes, then move them to the fridge.
Ideally, you could let them sit overnight, but I was super-rushed on this day so I pulled them out of the fridge after just two hours. The dough worked fine, but the flavor will be better if you can give it overnight in the fridge.
You’re ready to grill some pizza after these guys come back to room temperature, probably an hour at minimum.
Other Stuff
The key to this recipe is to make sure you have all your ingredients ready before you cook. You don’t want to be chopping while your dough is on the grill!
I mixed up a quick sauce with some tomato sauce and dried spices. Feel free to customize it to your liking.
I also chopped up a bunch of veggies to throw on the pizza. I did a meatless version but you could 100% add pepperoni or anything else that you would add to a pizza to a grilled pizza.
NOTE: If you’re using big pieces of veggies like this, it’s a good idea to pre-cook them a bit (on the grill maybe) before adding them to the pizza. You’ll see why soon.
The Technique
On a normal grill, you can probably do two pizzas at a time. Roll out your dough into a large circle, or if you’re me, into a random shape of the day.
Then heat your grill to high. It needs to be hot. Clean it off well and rub it down with some oil. I used olive oil, but you could use whatever you have available.
Then the moment of truth. Toss on the dough! Just try to get it evenly on the grates.
You don’t want to top the pizza at this point, just pre-cook it a bit. If your grill is hot, two minutes should do the trick.
If you see bubbles forming on the top of your dough, it’s done.
Use a big metal spatula or pizza peel to pull the pizza off the grill. Lightly oil a sheet pan and invert the dough on the sheet pan. The oil just makes it easier to get the pizza off when we put it back on the grill. This is the side you add your toppings too!
Ready to top!
Now, if you’re incredibly confident in your abilities, feel free to just flip the pizza on the grill and top it quickly. I like to take my time with pizza toppings so I took my off.
When your pizza is topped like you want it, you should be able to slide the pizzas back onto the grill. Again, a pizza peel or big spatula is pretty key.
This time when the pizza is on the grill, turn the heat on the grill down to medium-high and close the lid so it can heat evenly.
It’s a pretty thing though!
The Snag
Sometimes, when cooking something new, a little improvisation might be necessary to avert disaster.
So, if you’re grill is really hot, like mine was, your crust will be done after about 8-10 minutes once you’ve topped it and put it back on the grill.
But if you don’t pre-cook your veggies, they won’t be. I was shocked to find my veggies almost raw after 10 minutes even though my crust was done.
The problem, of course, is that a grill isn’t as insulated as an oven so even though the grill itself is very hot, the area around the grill isn’t as hot as my 500 degree oven. Especially because I kept opening it to take photos!
So you have two options:
1) Pre-cook your toppings a bit. You could grill them for just a minute and then chop them up and that would do the trick. Obviously, the bigger the veggies the more important this is. I should’ve pre-cooked my peppers and ‘shrooms for sure.
2) OR you could do what I did and rig a small raised area in your grill. I set a baking tray on the grill, supported by a small tray. This kept my pizza off the direct heat so I could close the lid and cook them for another 5 minutes or so until my veggies were finished cooking.
Option 1 is easier obviously.
Improvise!
The best thing about improvising is when it works. And my method definitely worked.
I’m telling you, grilled pizza makes some of the best crust I’ve had. Very crispy and delicious.
It’s very hard to get that kind of crust in an oven honestly.
So, if you’re a pizza fan, take a leap a faith and hit up the grill next time you’re in the mood for your favorite pie.
Grilled Pizza with Veggies
Makes 4 pizzas
Dough:
- 5 Cups (22 1/2 ounces) whole wheat flour
- 1 Tablespoon honey
- 1 Tablespoon kosher salt
- 1 Teaspoon instant yeast (or active dry yeast, dissolved)
- 3 1/2 Tablespoons olive oil
- 1 3/4 Cups room temperature water
Toppings: (Enough for 4 pies)
- 2 pounds mozzarella cheese, shredded
- 1 large bell pepper, chopped
- 1 large red pepper, chopped
- 8 ounces mushrooms, sliced
- 2 Cups sweet corn
- 4 scallions, diced
- Fresh oregano or basil
Simple sauce:
- 2-3 Cups tomato sauce (depending on how saucy you like your pies)
- 1-2 Teaspoons red pepper flakes
- 2 Teaspoons garlic powder
- 2 Teaspoons onion powder
- 1 Tablespoon dried oregano
- Big pinch of salt and pepper
Making the Dough
Start by combining all your liquid ingredients, yeast, sugar, and salt in a mixing bowl. Let those sit for a few minutes until your yeast starts bubbling. Then either mix in your flour with a dough hook attachment on a stand mixer, or with a big wooden spoon.
Once the flour is incorporated well, let the dough sit for a few minutes to relax, then continue mixing until you end up with a smooth ball of dough. If you’re using your hands, dip one hand in water and use it to vigorously work the dough.
By hand it’ll take probably 8 minutes of kneading. By dough hook, it should only take around 6. If your dough is particularly sticky (like sticking to the bottom of the bowl) add more flour.
Eventually you should end up with a nice smooth ball.
Hands or mixer... don't matter to the dough.
Cut this into quarters and coat them all with some olive oil. Add them to a large plastic bag and let them sit at room temperature for 20-30 minutes, then move them to the fridge.
Ideally, you could let them sit overnight, but I was super-rushed on this day so I pulled them out of the fridge after just two hours. The dough worked fine, but the flavor will be better if you can give it overnight in the fridge.
You’re ready to grill some pizza after these guys come back to room temperature, probably an hour at minimum.
Other Stuff
The key to this recipe is to make sure you have all your ingredients ready before you cook. You don’t want to be chopping while your dough is on the grill!
I mixed up a quick sauce with some tomato sauce and dried spices. Feel free to customize it to your liking.
I also chopped up a bunch of veggies to throw on the pizza. I did a meatless version but you could 100% add pepperoni or anything else that you would add to a pizza to a grilled pizza.
NOTE: If you’re using big pieces of veggies like this, it’s a good idea to pre-cook them a bit (on the grill maybe) before adding them to the pizza. You’ll see why soon.
The Technique
On a normal grill, you can probably do two pizzas at a time. Roll out your dough into a large circle, or if you’re me, into a random shape of the day.
Then heat your grill to high. It needs to be hot. Clean it off well and rub it down with some oil. I used olive oil, but you could use whatever you have available.
Then the moment of truth. Toss on the dough! Just try to get it evenly on the grates.
You don’t want to top the pizza at this point, just pre-cook it a bit. If your grill is hot, two minutes should do the trick.
If you see bubbles forming on the top of your dough, it’s done.
Use a big metal spatula or pizza peel to pull the pizza off the grill. Lightly oil a sheet pan and invert the dough on the sheet pan. The oil just makes it easier to get the pizza off when we put it back on the grill. This is the side you add your toppings too!
Ready to top!
Now, if you’re incredibly confident in your abilities, feel free to just flip the pizza on the grill and top it quickly. I like to take my time with pizza toppings so I took my off.
When your pizza is topped like you want it, you should be able to slide the pizzas back onto the grill. Again, a pizza peel or big spatula is pretty key.
This time when the pizza is on the grill, turn the heat on the grill down to medium-high and close the lid so it can heat evenly.
It’s a pretty thing though!
The Snag
Sometimes, when cooking something new, a little improvisation might be necessary to avert disaster.
So, if you’re grill is really hot, like mine was, your crust will be done after about 8-10 minutes once you’ve topped it and put it back on the grill.
But if you don’t pre-cook your veggies, they won’t be. I was shocked to find my veggies almost raw after 10 minutes even though my crust was done.
The problem, of course, is that a grill isn’t as insulated as an oven so even though the grill itself is very hot, the area around the grill isn’t as hot as my 500 degree oven. Especially because I kept opening it to take photos!
So you have two options:
1) Pre-cook your toppings a bit. You could grill them for just a minute and then chop them up and that would do the trick. Obviously, the bigger the veggies the more important this is. I should’ve pre-cooked my peppers and ‘shrooms for sure.
2) OR you could do what I did and rig a small raised area in your grill. I set a baking tray on the grill, supported by a small tray. This kept my pizza off the direct heat so I could close the lid and cook them for another 5 minutes or so until my veggies were finished cooking.
Option 1 is easier obviously.
Improvise!
The best thing about improvising is when it works. And my method definitely worked.
I’m telling you, grilled pizza makes some of the best crust I’ve had. Very crispy and delicious.
It’s very hard to get that kind of crust in an oven honestly.
So, if you’re a pizza fan, take a leap a faith and hit up the grill next time you’re in the mood for your favorite pie.
Chili
Contributed by Jan Hyde
| This is a hurry and fix meal that feed a lot of people. Brown together: 1-2 lbs. hamburger. (I use the super lean kind, but I think you could use turkey burger just fine.) 1 small to medium diced onion Add: 3 cans kidney beans 1 big can tomato juice 2 Tablespoons chili powder 1 Tablespoon salt Simmer till it tastes good to you. It is not a thick chili, but it does get thicker the longer you cook it. |
Whole Wheat Pizza Dough and Breadsticks
Contributed by Connie Lancaster
2 1/4 cups hot water
1 tsp salt
1 Tbsp instant yeast
5-6 cups whole wheat flour
1-2 Tbsp Dough Enhancer
In mixing bowl, place the hot water, satl, dough enhancer and about half of the flour. Add yeast. Mix until smooth. Continue adding flour until a stiff dough is formed. Knead on low speed until smooth and elastic, about 10 minutes. Place in a large lightly greased bowl and let rise until light. Punch dough down, then separate into 2 portions. Pick up the dough and place your fists under the ball of dough. Gently stretch the dough with the back of your fists. Work dough on outer edges to stretch to a large circle or cookie sheet (for bread sticks) When it's 2 inches larger than the pan, place dough on a pan sprayed with cooking spray or sprinkled with cornmeal. Let rest while you preheat the oven to 450. Pre-bake the crust for about 5 minutes before coating with toppings.
For the bread sticks, I spread the dough in a cookie sheet and spray with butter flavored Pam. Then I sprinkle with salt, oregano, garlic, Italian seasoning and a small amount of Parmesan cheese and/or mozzarella cheese. I cut the dough into strips before baking with a pizza cutter. Bake for 10-15 minutes or until done.
For the pizza sauce or dipping bread sticks, I make a sauce of :
1 can tomato sauce
1 tsp Italian Seasoning
1 tsp garlic
1 tsp oregano
2 1/4 cups hot water
1 tsp salt
1 Tbsp instant yeast
5-6 cups whole wheat flour
1-2 Tbsp Dough Enhancer
In mixing bowl, place the hot water, satl, dough enhancer and about half of the flour. Add yeast. Mix until smooth. Continue adding flour until a stiff dough is formed. Knead on low speed until smooth and elastic, about 10 minutes. Place in a large lightly greased bowl and let rise until light. Punch dough down, then separate into 2 portions. Pick up the dough and place your fists under the ball of dough. Gently stretch the dough with the back of your fists. Work dough on outer edges to stretch to a large circle or cookie sheet (for bread sticks) When it's 2 inches larger than the pan, place dough on a pan sprayed with cooking spray or sprinkled with cornmeal. Let rest while you preheat the oven to 450. Pre-bake the crust for about 5 minutes before coating with toppings.
For the bread sticks, I spread the dough in a cookie sheet and spray with butter flavored Pam. Then I sprinkle with salt, oregano, garlic, Italian seasoning and a small amount of Parmesan cheese and/or mozzarella cheese. I cut the dough into strips before baking with a pizza cutter. Bake for 10-15 minutes or until done.
For the pizza sauce or dipping bread sticks, I make a sauce of :
1 can tomato sauce
1 tsp Italian Seasoning
1 tsp garlic
1 tsp oregano
Chicken Enchiladas with Tomatillo Chile Salsa
Contributed by Carol Nield
Extra virgin olive oil
1/2 medium onion
3 garlic cloves, chopped
1 1/2 tsp ground cumin
1/4 cup ww flour
2 cups chicken stock, low-sodium
Chopped cilantro
1 deli roasted chicken, boned, meat shredded (I have just used breasts, poached)
10 large ww tortillas
1/2# fat free cheese, shredded
Fat free sour cream
Chopped tomatoes
Heat a 2 count of olive oil in a medium saucepan over medium heat. Add onion and cook till soft and carmelized. Add garlic and cumin then cook for another minute. Sprinkle on the flour, stir, then add chicken stock and stir till thickened. Take off heat and add half (I don't do 1/2, maybe 1/3) of the roasted tomatillo chile salsa (posted under "salsa" in the recipe section), some additional fresh cilantro and fold in chicken. Season to taste with salt and pepper.
Smear some more salsa in the bottom of a baking dish. Put the tortillas under the broiler for just a couple minutes or if you have a gas stove, flash them over the stove top flame. Coat each tortilla with more of the reserved salsa. Put a scoop of the shredded chicken-enchilada mix on top of the tortilla with a sprinkle of cheese. Fold up tortilla and place in baking dish. Pour any of salsa left on top of tortillas and remaining cheese. Bake uncovered at 350 for about 30 minutes. Garnish with cilantro and tomatoes.
Extra virgin olive oil
1/2 medium onion
3 garlic cloves, chopped
1 1/2 tsp ground cumin
1/4 cup ww flour
2 cups chicken stock, low-sodium
Chopped cilantro
1 deli roasted chicken, boned, meat shredded (I have just used breasts, poached)
10 large ww tortillas
1/2# fat free cheese, shredded
Fat free sour cream
Chopped tomatoes
Heat a 2 count of olive oil in a medium saucepan over medium heat. Add onion and cook till soft and carmelized. Add garlic and cumin then cook for another minute. Sprinkle on the flour, stir, then add chicken stock and stir till thickened. Take off heat and add half (I don't do 1/2, maybe 1/3) of the roasted tomatillo chile salsa (posted under "salsa" in the recipe section), some additional fresh cilantro and fold in chicken. Season to taste with salt and pepper.
Smear some more salsa in the bottom of a baking dish. Put the tortillas under the broiler for just a couple minutes or if you have a gas stove, flash them over the stove top flame. Coat each tortilla with more of the reserved salsa. Put a scoop of the shredded chicken-enchilada mix on top of the tortilla with a sprinkle of cheese. Fold up tortilla and place in baking dish. Pour any of salsa left on top of tortillas and remaining cheese. Bake uncovered at 350 for about 30 minutes. Garnish with cilantro and tomatoes.
Grilled Chicken Taco & Mango Salsa
Contributed by Carol Nield
1# boneless, skinless chicken breasts
2-3 juicy limes (I used 2)
1-2 T red wine vinegar (I used 1)
3 cloves garlic, minced or pressed (I minced)
1 tsp. chili powder
1/2 tsp. cumin
1/2 tsp. kosher salt (I use sea salt for everything)
1/2 tsp. freshly ground black pepper
1. Place chicken breasts in a heavy duty zip-top plastic bag.
2. Squeeze limes over chicken. Add splash of vinegar and the minced garlic.
3. Preheat grill to medium-high heat (about 400 degrees F.)
4. Combine chili powder, cumin, salt and pepper in a small bowl. Remove chicken from bag and discard the used marinade. Rub the spices into the chicken.
5. Place chicken breasts on the hot grill. Grill for 7 minutes, turn, and grill for an additional 5-7 minutes (5 minutes for smaller chicken breasts, no longer than 7 minutes for larger ones.) Remove from heat and let stand for 5 minutes.
Serving suggestions: Serve with whole wheat tortillas, Pico de Gallo, guacamole, shredded cabbage.
I made mango salsa and just put it on top and loved it!
Mango Salsa
2 mangoes, diced
1-2 avacodos
1/4 cup diced onion
juice of lime
cilantro to taste
juice of 1/2 orange
1/4-1/2 tsp sea salt (sure you could use any kind)
I made this up so not positive about the amounts, but it's not too rough, so I'm sure you can figure it out!
I grilled 4 small chicken breasts. I think they would be yummy to make a taco salad. Gonna try that!
1# boneless, skinless chicken breasts
2-3 juicy limes (I used 2)
1-2 T red wine vinegar (I used 1)
3 cloves garlic, minced or pressed (I minced)
1 tsp. chili powder
1/2 tsp. cumin
1/2 tsp. kosher salt (I use sea salt for everything)
1/2 tsp. freshly ground black pepper
1. Place chicken breasts in a heavy duty zip-top plastic bag.
2. Squeeze limes over chicken. Add splash of vinegar and the minced garlic.
3. Preheat grill to medium-high heat (about 400 degrees F.)
4. Combine chili powder, cumin, salt and pepper in a small bowl. Remove chicken from bag and discard the used marinade. Rub the spices into the chicken.
5. Place chicken breasts on the hot grill. Grill for 7 minutes, turn, and grill for an additional 5-7 minutes (5 minutes for smaller chicken breasts, no longer than 7 minutes for larger ones.) Remove from heat and let stand for 5 minutes.
Serving suggestions: Serve with whole wheat tortillas, Pico de Gallo, guacamole, shredded cabbage.
I made mango salsa and just put it on top and loved it!
Mango Salsa
2 mangoes, diced
1-2 avacodos
1/4 cup diced onion
juice of lime
cilantro to taste
juice of 1/2 orange
1/4-1/2 tsp sea salt (sure you could use any kind)
I made this up so not positive about the amounts, but it's not too rough, so I'm sure you can figure it out!
I grilled 4 small chicken breasts. I think they would be yummy to make a taco salad. Gonna try that!
Glazed Pork Tenderloin
Contributed by Sanz Veigel
2 pounds pork tenderloin
Glaze:
2 Tbsp Brown Sugar
1 tsp Mustard
1 tsp Worcestershire Sauce
**The glaze is 95 calories. This makes approx. 6 servings. About 16 calories per serving.**
Place pork in a Ziploc bag. Rub glaze into pork. Set aside in the fridge to marinade for several hours.
Preheat oven to 425 degrees and roast for 25 minutes. Internal temp of 160 degrees.
Again, my children couldn't get enough of this yummy chicken. : )
This serving ended up being too much. I couldn't finish it all.
Glaze:
2 Tbsp Brown Sugar
1 tsp Mustard
1 tsp Worcestershire Sauce
**The glaze is 95 calories. This makes approx. 6 servings. About 16 calories per serving.**
Place pork in a Ziploc bag. Rub glaze into pork. Set aside in the fridge to marinade for several hours.
Preheat oven to 425 degrees and roast for 25 minutes. Internal temp of 160 degrees.
Again, my children couldn't get enough of this yummy chicken. : )
This serving ended up being too much. I couldn't finish it all.
Honey Glazed Salmon
Contributed by Sanz Sua
I used 4- 1/4oz salmon fillets. Drizzle each fillet with a bit of evoo and honey then add minced garlic.
Broil or roast. I roasted ours at 400 degrees. Super yummy.
Broil or roast. I roasted ours at 400 degrees. Super yummy.
KK's Tilapia
Contributed by Kristina Eargle
1/2 tbsp. olive oil
2 Tilapia fillets, rinsed and patted dry
Used 2T Smart Balance Butter decreased the calories considerably OR ¼ cup of egg whites
1/4 tsp. garlic powder
2 tbsp. freshly squeezed lemon juice
2 slices of whole grain Bread (used processor to make into bread crumbs)
1 1/2 tsp. dry mustard
1 1/2 tsp. ground black pepper
3/4 tsp. ground nutmeg
1/2 tsp. ground ginger- DIDN'T Have
1/2 tsp. paprika
1/2 tsp. crushed red pepper flakes
optional: thinly sliced lemons for garnish
Preheat oven to 375 degrees.
In a medium-sized shallow dish, combine melted butter or egg whites, garlic powder and freshly squeezed lemon juice. Set aside.
In another medium-sized shallow dish, combine Whole Grain breadcrumbs and the rest of the dry seasonings. Mix well.
Gently coat each filet with the butter or egg mixture and then with the Whole Wheat bread mixture, taking care to coat with as much coating as possible.
Heat 1/2 tbsp. olive oil over high heat in a non-stick, oven-safe skillet. Once oil and pan are hot, add the coated fillets Heat on high until the bottom side turns golden brown about 2-4 minutes.
Once the bottom side is golden brown, carefully flip the fillets over and place the skillet into the oven. Bake until the fish breaks apart easily with the twist of a fork, about 8-10 minutes, depending on the size of the fillets.
Serve with a side salad
REVIEW: I could not tell the difference in taste. I believe because the bread mixture was so flavorfu1!!
1/2 tbsp. olive oil
2 Tilapia fillets, rinsed and patted dry
Used 2T Smart Balance Butter decreased the calories considerably OR ¼ cup of egg whites
1/4 tsp. garlic powder
2 tbsp. freshly squeezed lemon juice
2 slices of whole grain Bread (used processor to make into bread crumbs)
1 1/2 tsp. dry mustard
1 1/2 tsp. ground black pepper
3/4 tsp. ground nutmeg
1/2 tsp. ground ginger- DIDN'T Have
1/2 tsp. paprika
1/2 tsp. crushed red pepper flakes
optional: thinly sliced lemons for garnish
Preheat oven to 375 degrees.
In a medium-sized shallow dish, combine melted butter or egg whites, garlic powder and freshly squeezed lemon juice. Set aside.
In another medium-sized shallow dish, combine Whole Grain breadcrumbs and the rest of the dry seasonings. Mix well.
Gently coat each filet with the butter or egg mixture and then with the Whole Wheat bread mixture, taking care to coat with as much coating as possible.
Heat 1/2 tbsp. olive oil over high heat in a non-stick, oven-safe skillet. Once oil and pan are hot, add the coated fillets Heat on high until the bottom side turns golden brown about 2-4 minutes.
Once the bottom side is golden brown, carefully flip the fillets over and place the skillet into the oven. Bake until the fish breaks apart easily with the twist of a fork, about 8-10 minutes, depending on the size of the fillets.
Serve with a side salad
REVIEW: I could not tell the difference in taste. I believe because the bread mixture was so flavorfu1!!
Healthy Enchiladas
Contributed by Judy Clinger
Brown:
1 lb. lean ground beef
1 lb. turkey burger
(you may need a little olive oil to keep from sticking)
Drain meat and rinse
Then add:
1 pkg. taco seasoning
1 can diced tomatoes, juice and all
Simmer this.
In a seperate pan combine:
2 cans fat free cream of chicken soup
1 cup fat free sour cream
1/4 cup mayonaise (I hate low fat mayonaise)
1 can diced chilis
Heat sauce mixture, stirring well
Take a package of whole wheat tortillas and cut them in half.
Fill each tortilla half with a few spoons of the meat mixture and roll up and place in sprayed with Pam baking pan.
After you have filled and rolled all of your tortillas, cover them with the sauce mixture.
I covered all of it with a cup of shredded fat-free cheddar cheese and a wee bit of regular shredded cheddar cheese.
Bake at 350 until the cheese melts (about 15-20 minutes.)
Brown:
1 lb. lean ground beef
1 lb. turkey burger
(you may need a little olive oil to keep from sticking)
Drain meat and rinse
Then add:
1 pkg. taco seasoning
1 can diced tomatoes, juice and all
Simmer this.
In a seperate pan combine:
2 cans fat free cream of chicken soup
1 cup fat free sour cream
1/4 cup mayonaise (I hate low fat mayonaise)
1 can diced chilis
Heat sauce mixture, stirring well
Take a package of whole wheat tortillas and cut them in half.
Fill each tortilla half with a few spoons of the meat mixture and roll up and place in sprayed with Pam baking pan.
After you have filled and rolled all of your tortillas, cover them with the sauce mixture.
I covered all of it with a cup of shredded fat-free cheddar cheese and a wee bit of regular shredded cheddar cheese.
Bake at 350 until the cheese melts (about 15-20 minutes.)
All American Barbecue Sandwiches
Contributed by Michelle Warren
2 1/4 lbs ground beef (home grown-very lean)
3/4 c. chopped onions
1 1/8 c. ketchup (tomato sauce)
1 1/2 T. prepared mustard
1 1/2 T. Worcestershire sauce
1 T. vinegar
1 T. sugar (stevia-forgot to cut in half but, it still was good)
1 t. salt (mineral salt)
Pepper to taste
9 hamburger buns, split (100% whole wheat buns)
Cook beef and onion until meat is browned abd onion is tender; drain. Combine ketchup, mustard, Worcestershire sauce, vinegar, sugar (stevia), salt, and pepper into beef mixture. Heat through. Serve on buns.
2 1/4 lbs ground beef (home grown-very lean)
3/4 c. chopped onions
1 1/8 c. ketchup (tomato sauce)
1 1/2 T. prepared mustard
1 1/2 T. Worcestershire sauce
1 T. vinegar
1 T. sugar (stevia-forgot to cut in half but, it still was good)
1 t. salt (mineral salt)
Pepper to taste
9 hamburger buns, split (100% whole wheat buns)
Cook beef and onion until meat is browned abd onion is tender; drain. Combine ketchup, mustard, Worcestershire sauce, vinegar, sugar (stevia), salt, and pepper into beef mixture. Heat through. Serve on buns.
Minestrone Soup
Contributed by Sade Phillips
I am sure that everyone has their own way but I threw this together tonight and it was scrumptious!!
1/2 Lg. Onion, diced
2 cloves of garlic, diced
Olive Oil
Heat the oil up and throw in the onion and garlic and let them sort of carmelize or just brown.
3 stalk of celery, diced
4 carrots, diced
Abt 10 C. Beef broth (I use Shirley brand it has an awesome flavor)
Let it come to a boil. Add WW elbow macaroni noodles about 1 C.
1 Can. diced tomatoes
a dash of balsamic vinegar
a dash of Worcestershire
then clean out your veggie drawer: I think you can add whatever you have and it would be great.
I only added: mushrooms & zucchini
1 Can of green beans
2 Cans of kidney beans, rinsed
1 Can of corn or I used 1/2 bag of frozen corn
Then let everything just simmer and become soft. About 1/2 hour to 45 min.
To serve I got some fresh mozzarella and put a slice in the bottom of the bowl and then spooned the hot soup over it OH MY GOODNESS!
I am sure that everyone has their own way but I threw this together tonight and it was scrumptious!!
1/2 Lg. Onion, diced
2 cloves of garlic, diced
Olive Oil
Heat the oil up and throw in the onion and garlic and let them sort of carmelize or just brown.
3 stalk of celery, diced
4 carrots, diced
Abt 10 C. Beef broth (I use Shirley brand it has an awesome flavor)
Let it come to a boil. Add WW elbow macaroni noodles about 1 C.
1 Can. diced tomatoes
a dash of balsamic vinegar
a dash of Worcestershire
then clean out your veggie drawer: I think you can add whatever you have and it would be great.
I only added: mushrooms & zucchini
1 Can of green beans
2 Cans of kidney beans, rinsed
1 Can of corn or I used 1/2 bag of frozen corn
Then let everything just simmer and become soft. About 1/2 hour to 45 min.
To serve I got some fresh mozzarella and put a slice in the bottom of the bowl and then spooned the hot soup over it OH MY GOODNESS!
Orange Chicken Marinade
Contributed by Sade Phillips
ORANGE CHICKEN MARINADE
2-3 Chicken Breasts
1/3 C. Freshly squeezed orange juice
3 TBSP. Low Sodium Soy Sauce
2 TBSP. Honey
2 Tsp. Garlic Powder
1/8 Tsp. Pepper
1. In a mixing bowl, mix orange juice, soy sauce, honey garlic powder, and pepper. Stir until combined, then set aside.
2. Cut 2-3 chicken breasts into bite size pieces and place in a 1/gallon ziploc bag (you could also leave the chicken breast whole if you are going to grill them)
3. Reserve 1/4 C. of the marinade for serving, and pour the rest over the chicken in the ziploc bag. Close the bag a refrigerate at least 2 hours.
4. If not grilling, cook the chicken in a frying pan on medium-high heat until chicken is cooked through. Toss marinade left in the ziploc.
5. Pour sauce that you had set aside earlier over cooked chicken before serving.
(Marinade has 225 Calories and 0 grams of fat.)
ORANGE CHICKEN MARINADE
2-3 Chicken Breasts
1/3 C. Freshly squeezed orange juice
3 TBSP. Low Sodium Soy Sauce
2 TBSP. Honey
2 Tsp. Garlic Powder
1/8 Tsp. Pepper
1. In a mixing bowl, mix orange juice, soy sauce, honey garlic powder, and pepper. Stir until combined, then set aside.
2. Cut 2-3 chicken breasts into bite size pieces and place in a 1/gallon ziploc bag (you could also leave the chicken breast whole if you are going to grill them)
3. Reserve 1/4 C. of the marinade for serving, and pour the rest over the chicken in the ziploc bag. Close the bag a refrigerate at least 2 hours.
4. If not grilling, cook the chicken in a frying pan on medium-high heat until chicken is cooked through. Toss marinade left in the ziploc.
5. Pour sauce that you had set aside earlier over cooked chicken before serving.
(Marinade has 225 Calories and 0 grams of fat.)
Red Meat and Rosemary
Contributed by Jan Hyde
I made a marinade with
1/3 C. Olive Oil
1/3 C. Lemon Juice
3 TBL Rosemary Garlic seasoning -- (Tone Brand from Sam's -- Very good seasoning on fish as well)
1 1/2 tsp. Crushed Red Pepper
Makes enough for 6 steaks. Marinade for 1/2 hour.
I added salt and pepper and right before I took them off the grill I sprinked a little of the liquid from a jar of capers on each steak and added about 8-10 capers on each steak.
I made a marinade with
1/3 C. Olive Oil
1/3 C. Lemon Juice
3 TBL Rosemary Garlic seasoning -- (Tone Brand from Sam's -- Very good seasoning on fish as well)
1 1/2 tsp. Crushed Red Pepper
Makes enough for 6 steaks. Marinade for 1/2 hour.
I added salt and pepper and right before I took them off the grill I sprinked a little of the liquid from a jar of capers on each steak and added about 8-10 capers on each steak.
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