Chicken Caesar Salad with Garlicky Croutons

Chicken Caesar Salad with Garlicky Croutons

TOTAL TIME: 0:25

PREP: 0:15

SERVES: 4

INGREDIENTS

2 tbsp. fresh lemon juice

2 tsp. Dijon mustard

1/4 tsp. Worcestershire sauce

2 tbsp. grated Parmesan, plus more for serving

4 tbsp. olive oil

kosher salt

Black pepper

1 medium red onion, cut into 1/4 in. thick wedges

2 thick slices country bread

4 6-oz. boneless, skinless chicken breasts

1 clove garlic

1 head romaine, sliced crosswise into 1/2 in. wide strips (about 10 c.)

DIRECTIONS

1-Heat grill or grill pan to medium-high. In a large bowl, whisk together the lemon juice, mustard, Worcestershire, Parmesan, 2 tablespoon oil and 1/4 teaspoon each salt and pepper; set aside.

2-Brush the onion with 1 tablespoon oil and season with 1/4 teaspoon each salt and pepper. Brush the bread with 2 teaspoon oil. Brush the chicken with the remaining teaspoon oil and season with 1/2 teaspoon each salt and pepper.

3-Grill the chicken and onion until the chicken is cooked through and the onions are tender, 5 to 6 minutes per side. Grill the bread until toasted and slightly charred, 1 to 2 minutes per side; rub each side of the bread with the garlic.

4-Slice the chicken and cut the bread into 1-inch pieces. Toss the romaine with the dressing. Fold in the chicken, onions and grilled croutons. Sprinkle with additional Parmesan, if desired.

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Grilled Chicken with Nectarines, Cucumber, and Corn

Grilled Chicken with Nectarines, Cucumber, and Corn

TOTAL TIME: 0:20

PREP: 0:20

YIELD: 4 SERVINGS 

SERVES: 4

INGREDIENTS

3 tbsp. olive oil

1 tbsp. white wine vinegar

kosher salt

Pepper

2 ripe nectarines or peaches

½ small red onion

4 boneless, skinless chicken breasts

1 small Kirby cucumber

½ c. fresh corn kernels

½ c. roughly chopped fresh basil

DIRECTIONS

1-Heat grill to medium-high. Clean and lightly oil the grill.

2-In a medium bowl, whisk together the vinegar, 2 tablespoons oil, and 1/4 teaspoon each salt and pepper. Add the nectarines and onion and toss to combine; set aside.

3-Rub the chicken with the remaining tablespoon oil, season with 1/2 teaspoon salt and 1/4 teaspoon pepper, and grill until cooked through or the internal temperature reaches 165 degrees F, 4 to 6 minutes per side. Transfer to a platter.

4-Using a vegetable peeler, cut the cucumber into long, thin strips. Fold the cucumber, corn, and basil into the nectarine mixture and spoon over the chicken.

[source]

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Panzanella Salad with Grilled Chicken

TOTAL TIME: 0:30

YIELD: 4 MAIN-DISH SERVINGS

SERVES: 4

INGREDIENTS

2 tbsp. red wine vinegar

1 clove garlic

¾ tsp. salt

½ tsp. coarsely ground black pepper

4 tbsp. olive oil

¼ loaf country-style bread

2 medium red peppers

1 medium red onion

1 lb. skinless, boneless chicken breast halves

2 lb. plum tomatoes

¼ c. small fresh basil leaves or 2 tablespoons chopped leaves

DIRECTIONS

1-Prepare outdoor gas or charcoal grill for covered, direct grilling on medium.

2-Meanwhile, prepare vinaigrette: In large bowl, whisk together wine vinegar, garlic, 1/2 teaspoon salt, 1/4 teaspoon coarsely ground black pepper, and 2 tablespoons olive oil until blended; set aside.

3-In jelly-roll pan, brush bread slices, red peppers, and onion slices with remaining 2 tablespoons olive oil to lightly coat both sides; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon coarsely ground black pepper. With tongs, place bread slices, red peppers, onion slices, and chicken on hot grill grate. Cover grill and cook bread about 3 minutes or until lightly toasted, turning over once. Cook peppers and onion about 8 minutes or until lightly browned and tender, turning over once. Cook chicken about 12 minutes or until chicken loses its pink color throughout, turning over once. As bread, vegetables, and chicken are done, transfer to cutting board. Cut bread slices, chicken, peppers, and onions into 1/2-inch pieces.

4-Into vinaigrette in bowl, stir chopped tomatoes, basil, bread, peppers, onion, and chicken; toss to combine. Scoop into bowls to serve.

[source]

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Grilled Chicken with Greek Flavors

Grilled Chicken with Greek Flavors

TOTAL TIME: 2:25

PREP: 0:25

SERVES: 4

INGREDIENTS

4 skinless, boneless chicken breasts (about 2 pounds)

1 c. red wine vinaigrette (such as Wish-Bone's)

1 tbsp. chopped fresh oregano

½ tsp. salt

1 lb. cherry or small mixed heirloom tomatoes

2 tbsp. red wine vinaigrette

¼ tsp. salt

½ tbsp. torn fresh oregano, plus more for garnish

1½ oz. feta cheese

DIRECTIONS

1- Marinate chicken breasts in a mixture of red wine vinaigrette, fresh oregano, and salt for 1 hour. Remove chicken from marinade and cook on a grill, or grill pan, over medium-high heat, turning once, until cooked through, 10 to 12 minutes. Keep warm.

2- Meanwhile, toss tomatoes, red wine vinaigrette, and salt in a medium bowl. Lower grill temperature to medium. Sear tomatoes, cut sides down, until slightly softened, about 2 minutes. Return tomatoes to bowl and toss with torn fresh oregano.

3- Slice chicken and transfer to a platter. Spoon tomatoes alongside chicken. Crumble and sprinkle feta cheese plus additional fresh oregano over tomatoes.

[source]

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Pan Seared Tilapia with Cherry Tomatoes and Basil

Pan Seared Tilapia with Cherry Tomatoes and Basil

TOTAL TIME: 0:20

SERVES: 2

INGREDIENTS

2 tilapia fillets

kosher or sea salt

Fresh cracked black pepper

2 tbsp. unsalted butter

2 clove garlic

½ c. dry white wine

½ lb. cherry tomatoes

½ tsp. kosher or sea salt

½ c. chopped fresh basil

DIRECTIONS

1-Rinse and pat dry the tilapia fillets. Season with salt and pepper.

2- Heat a large skillet over medium-high heat. Melt 1 tablespoon of butter and then add the tilapia fillets. Cook 1 to 2 minutes on each side or until golden and cooked through. Remove the fillets from the pan and set aside.

3- In the same pan over medium heat, add the remaining tablespoon of butter and then stir in the garlic. Cook for 1 minute or until soft.

4- Pour in the wine and salt, and increase the heat to high. Cook for 1 to 2 minutes, or until the wine is reduced in half. Stir in the tomatoes and cook for 1 minute more.

5- Plate the tilapia and spoon the tomato/wine mixture over the fillets. Garnish with the basil.

[source]

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Clean Eating Baked Thai Salmon Recipe

Clean Eating Baked Thai Salmon Recipe

Servings Per Recipe: 6

Ingredients

6 x 6 oz sockeye salmon fillets, skin on or off

Pinch of salt

1/2 cup + 2 tbsp Thai sweet chili sauce, divided

2 - 3 tbsp green onions, chopped

Cooking spray (like Misto)

Directions

1- In a large baking dish, lay down salmon fillets in a row. Each fillet - sprinkle with a pinch of salt and top with 1 tbsp Thai sweet chili sauce. Brush or rub with your fingers to coat fish with sauce evenly on top, bottom and sides. Cover and let marinate in the fridge for at least 2 hours or overnight is the best (up to 24 hours).

2- Turn on oven's broiler on High and position top oven rack 5" - 6" below the heat source. Line large baking sheet with unbleached parchment paper, spray with cooking spray and place salmon fillets skin side down (if any). Coat with remaining marinade from the dish (if any).

3- Broil for 8 minutes, rotating baking sheet once. Remove from the oven and brush top of each fillet with 2 tsp of Thai sweet chili sauce. Return to the oven and broil for another 5 minutes or until salmon has caramelized. Serve hot garnished with green onions, extra sauce (if desired) with brown rice or quinoa on a side

Amount Per Serving = 1 fillet:

Calories: 421.7

Total Fat: 18.3 g

Cholesterol: 145.0 mg

Sodium: 435.0 mg

Total Carbs: 15.8 g

Sugars: 13 g

Dietary Fiber: 0.0 g

Protein: 45.0 g

[source]

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Apple-Stuffed Chicken

TOTAL TIME: 0:40

PREP: 0:20

SERVES: 4

INGREDIENTS

1 Empire, Fuji or Braeburn apple
½ c. shredded reduced-fat Cheddar
2 tbsp. seasoned dried bread crumbs
1½ tsp. chopped fresh thyme
1 tbsp. lemon juice
½ tsp. each salt and freshly ground pepper
4 skinless
¼ c. all-purpose flour
2 tsp. canola oil
¾ c. apple cider
½ c. chicken broth
2 tsp. Dijon mustard

DIRECTIONS

1- You'll need 12 wooden toothpicks coated with nonstick spray. In a small bowl, mix apple, cheese, bread crumbs, chopped thyme, lemon juice and half the salt mixture. On a cutting board, lightly press each chicken breast flat with one hand; using a sharp knife, carefully cut into side of breast to form a deep horizontal pocket (do not pierce top, bottom or far side of breast).

2- Divide the apple mixture into 4 portions and stuff into chicken pockets. With the prepared toothpicks, pin closed. Sprinkle the remaining salt mixture over breasts. Dredge chicken in flour to lightly coat; tap off excess flour. (At this point, chicken can be refrigerated, covered, up to 6 hours.)

3- Heat oil in a large nonstick skillet over medium-high heat. Add chicken and brown 3 minutes per side. Pour 1⁄2 cup of the apple cider and the broth into skillet; add thyme sprigs. Bring mixture to a boil; reduce heat to low, cover and simmer 5 to 7 minutes until chicken is cooked through and stuffing registers 165ºF on an instant-read thermometer.

4- Remove chicken to a serving plate; cover with foil to keep warm. Whisk mustard and remaining 1⁄4 cup cider into juices in skillet; boil mixture 3 minutes on high until reduced and slightly thickened. Spoon sauce over chicken and serve.

[SOURCE]

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Slow-Cooker Parmesan-Garlic Chicken Wings

Slow-Cooker Parmesan-Garlic Chicken Wings

TOTAL TIME: 3:10

PREP: 0:10

SERVES: 6-8

INGREDIENTS

2 lb. chicken wings

1/2 stick butter, melted

4 cloves garlic, minced

2 tbsp. Dried Parsley

1 1/2 c. grated Parmesan

kosher salt

Freshly ground black pepper

DIRECTIONS

1-Place chicken wings in a large slow-cooker.

2-In a large bowl, mix together melted butter, garlic, dried parsley, and 1 cup Parmesan and season with salt and pepper. Pour mixture over chicken wings and stir to coat.

3-Cover and cook on high until cooked through, 2 1/2 to 3 hours.

4-Heat broiler. Line two baking sheets with parchment paper and pour wings onto them. Sprinkle with additional Parmesan and broil until crispy, 5 minutes.

[SOURCE]

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Shrimp Burgers with Mango-Avocado Salsa

Shrimp Burgers with Mango-Avocado Salsa

TOTAL TIME: 0:35

PREP: 0:25

COOK: 0:10

SERVES: 4

INGREDIENTS

MANGO-AVOCADO SALSA:

1 small ripe mango

1 small firm-ripe Hass avocado

¼ c. red bell pepper

2 tbsp. diced red onion

1½ tbsp. fresh lime juice

1½ tbsp. Chopped cilantro

¼ tsp. kosher salt

¼ tsp. Black pepper

BURGERS:

2 slice white sandwich bread

1½ lb. shrimp

2 tbsp. coarsely chopped cilantro

2 tbsp. snipped fresh chives

1 tsp. garlic paste

¼ c. finely diced radish

¼ c. finely diced celery

2 tbsp. low-fat mayonnaise

1 tsp. grated lemon zest

1 tbsp. lemon juice

¾ tsp. kosher salt

¼ tsp. Freshly ground black pepper

4 whole-wheat sesame hamburger buns

1 c. mixed salad greens

DIRECTIONS

1- Salsa: Combine all ingredients in a bowl.

2- Burgers: Pulse bread in a food processor until fine crumbs form; transfer to a bowl. Add shrimp, cilantro, chives, and garlic paste to food processor and pulse until shrimp are finely chopped and form a chunky paste (do not puree — make sure to leave some texture).

3-Add shrimp mixture to bread­crumbs along with radish, celery, mayo, lemon zest, lemon juice, salt, and pepper; stir to combine. With moistened hands, gently shape 4 burgers, about 1 inch thick. Refrigerate burgers.

4- Prepare an outdoor grill with a medium-hot fire (or heat a stovetop grill pan over medium heat). Spray burgers on both sides with cooking spray. Grill 3 to 4 minutes per side, until golden and just cooked through in centers. Toast buns on grill 1 to 2 minutes. Put salad greens on bun bottoms and top with burgers. Spoon salsa over burgers and cover with bun tops. Serve with remaining salsa.

[source]

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Rustic Pasta Toss with Tuna and Tomatoes

Rustic Pasta Toss with Tuna and Tomatoes

TOTAL TIME: 0:30

PREP: 0:15

YIELD: 6 MAIN-DISH SERVINGS

INGREDIENTS

salt

Pepper

1 lb. campanelle or fusilli pasta

2 medium zucchini

1 medium yellow squash

1 pt. cherry or grape tomatoes

¼ c. pitted kalamata olives

¼ c. fresh flat-leaf parsley leaves

3 tbsp. red wine vinegar

¼ c. extra-virgin olive oil

1 clove garlic

2 can tuna in water

DIRECTIONS

1-Heat large covered saucepot of salted water to boiling on high. Add pasta; cook minimum time that label directs.

2-Meanwhile, trim zucchini and squash, cut into quarters lengthwise, then cut into thin slices crosswise. Slice tomatoes in half. Slice olives and finely chop parsley.

3-In large bowl, whisk vinegar, oil, garlic, 1/4 teaspoon salt, and 1/8 teaspoon freshly ground black pepper; stir in tomatoes.

4-Drain pasta well. Add to tomato mixture along with tuna, zucchini, squash, olives, and parsley. Toss until well mixed.

[source]

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Niçoise-Style Chopped Salad

Niçoise-Style Chopped Salad

TOTAL TIME: 0:30

PREP: 0:10

COOK: 0:20

SERVES: 4

INGREDIENTS

8 oz. green beans, trimmed and halved

4 large eggs

8 oz. oil-packed canned tuna, drained

1/4 c. olive oil

2 tbsp. Dijon mustard

2 tbsp. red wine vinegar

kosher salt

Black pepper

2 romaine hearts, sliced

8 oz. oil-packed canned tuna

2 c. cherry tomatoes, halved

DIRECTIONS

1- Bring a medium saucepan of salted water to boil over medium-high heat. Cook green beans until crisp-tender, 1 minute. Remove with a slotted spoon and run under cold water, then transfer beans to a paper-towel lined plate to dry. Return water to a boil and gently lower in eggs with a slotted spoon. Cook eggs 9 minutes, then drain and run under cold water. Peel eggs and quarter lengthwise.

2- Whisk oil, mustard, vinegar, and a pinch each of salt and pepper in a large bowl. Add romaine and toss to combine. Divide between serving bowls and top with tuna, tomatoes, olives, green beans, and eggs, dividing evenly.

[source]

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Herb Baked Chicken & Vegetables

Herb Baked Chicken & Vegetables 

Prep Time 20min.

Total Time 45min.

Servings 4 servings, 1/4 recipe (330 g) each

INGREDIENTS

2 zucchini, cut into 1-inch-thick slices

1 large red onion, cut into 8 wedges

2 tsp. oil

1/4 cup Kraft Calorie-Wise Rancher's Choice Dressing

2 Tbsp. pesto

4 small boneless skinless chicken breasts (1 lb./450 g)

1 cup cherry tomatoes 

DIRECTIONS

Heat oven to 425ºF.

Spread zucchini and onions onto rimmed baking sheet; drizzle with oil. Bake 15 min.

Meanwhile, mix dressing and pesto in small bowl until blended. Add chicken, 1 breast at a time; turn to evenly coat both sides of breast.

Remove baking sheet from oven. Turn vegetables; add chicken to baking sheet.

Bake 20 min. or chicken is done (170ºF), adding tomatoes for the last 5 min.

Serving Size 4 servings, 1/4 recipe (330 g) each

AMOUNT PER SERVING

Calories 260

% Daily Value

Total fat 11g

Saturated fat 2g

Cholesterol 70mg

Sodium 310mg

Carbohydrate 12g

Dietary fibre 2g

Sugars 6g

(SOURCE)

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GUAJILLO SHRIMP AND AVOCADO TOSTONES

GUAJILLO SHRIMP AND AVOCADO TOSTONES

Yield:20 appetizers  servings of 1 appetizer

INGREDIENTS

8   dried guajillo peppers, stemmed

4 cups water

2 tbsp honey

1   garlic clove, peeled

3/4 tsp salt, divided

2 medium green plantains, peeled

1/4 cup vegetable oil, divided

20   uncooked large shrimp (21-25 per lb), peeled and deveined

1   avocado, peeled and seeded

2 tbsp finely chopped fresh cilantro

1 tbsp lime juice

 Additional chopped fresh cilantro (optional)

DIRECTIONS

Place peppers and water into Large Micro-Cooker®; microwave, covered, on HIGH 6-8 minutes or until soft. Reserve 1 cup of the liquid; drain remaining. Place peppers, 1/2 cup of the reserved liquid, honey, garlic and 1/2 tsp of the salt into blender. Blend until a smooth paste forms, adding additional reserved liquid as needed. Press paste through (5-in.) Strainer; set aside.

Cut plantains on a bias into twenty 1/4-inch-thick slices. Heat half of the oil in (10-in.) Skillet over medium heat 1-3 minutes or until shimmering. Cook plantains in two batches 3-4 minutes or until light brown, turning once. Flatten plantains with flat side of Meat Tenderizer. Add remaining oil to Skillet; cook plantains again in two batches 3-4 minutes or until crisp, turning once. Transfer tostones to serving platter. Add shrimp to Skillet; cook 3-4 minutes or until cooked through, turning once. Remove Skillet from heat and stir in pepper paste.

Combine avocado, cilantro, juice and remaining salt in Small Batter Bowl; mash using Mix ‘N Masher. Top tostones with avocado mixture and shrimp; garnish with additional cilantro, if desired.

Nutrients per serving:

Calories 90, Total Fat 4.5 g, Saturated Fat 0 g, Cholesterol 10 mg, Carbohydrate 10 g, Protein 4 g, Sodium 170 mg, Fiber 1 g

(SOURCE)

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Bacon Wrapped Sweet Potato Bites

Bacon Wrapped Sweet Potato Bites

PREP TIME: 20 minutes

COOK TIME: 40 minutes

SERVINGS: 4-6

INGREDIENTS

12 ounces bacon strips, cut in 1/3 crosswise (about 36 strips)

1 1/2 pounds sweet potatoes, peeled and cut into 1/2-inch cubes (about 36 cubes)

1 tablespoon olive oil

1 tablespoon melted butter

1/4 teaspoon ground cinnamon

1 pinch black pepper

Sea salt

Reynolds Wrap® Aluminum Foil

DIRECTIONS

 1:Preheat the oven to 400 degrees F. Line a rimmed baking sheet with Reynolds Wrap® Aluminum Foil. Set aside.

2:Wrap each sweet potato cube with a bacon slice, holding in place with a toothpick. Place on the prepared baking sheet, toothpicks facing up.

 3:Combine the olive oil, melted butter, cinnamon and pepper, stirring until well mixed. Drizzle the mixture over the sweet potato bites. Sprinkle with sea salt. Loosely tent the toothpicks with damp paper towels and wrap the baking sheet with Reynolds Wrap® Aluminum Foil, being careful not to pierce the foil. Bake until the potatoes are just tender, about 20 minutes.

 4:Remove the foil and paper towels and return to the oven; bake until the bacon is crispy and the fat starts to render, 15–20 more minutes. Blot the excess fat with the paper towels and then serve.

(SOURCE )

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MINI CRAB CAKES ON ENDIVE LEAVES

MINI CRAB CAKES ON ENDIVE LEAVES

Yield:

24  servings of 1 appetizer

INGREDIENTS

1   lemon

1 can (8 oz/250 g) lump crabmeat, drained and patted dry

6 tbsp (90 mL) finely chopped fresh fennel, divided

1/4 cup (50 mL) finely chopped fresh parsley, divided

3 tbsp (45 mL) finely chopped shallot, divided

1 tbsp (15 mL) Dijon mustard, divided

1/2 cup (125 mL) sour cream, divided

1 tbsp (15 mL) all-purpose flour

1/2 tsp (2 mL) salt

2 tbsp (30 mL) capers, chopped

3-4 heads Belgian endive (24 leaves)

DIRECTIONS

Zest lemon using Microplane® Adjustable Fine Grater to measure 1⁄2 tsp (2 mL) zest. Juice lemon to measure 2 tsp (10 mL) juice. Combine zest, juice, crabmeat, 2 tbsp (30 mL) of the fennel, 2 tbsp (30 mL) of the parsley, 1 tbsp (15 mL) of the shallot, 1 tsp (5 mL) of the mustard, half of the sour cream, flour and salt in Classic Batter Bowl; mix gently.

Using Small Scoop, drop 24 scoops of crabmeat mixture onto parchment paper; form into 1-in. (2.5-cm) disks. Spray (12-in./30-cm) Skillet with vegetable oil. Place crab cakes into Skillet; cook over medium heat 4-6 minutes or until golden brown and crisp, turning once. Remove crab cakes from Skillet; drain on paper towels.

Combine remaining fennel, parsley, shallot, mustard, sour cream and capers in Small Batter Bowl. Trim stem ends of endive to measure about 3 1⁄2-4 in. (9-10 cm) long. Spread sauce evenly over endive leaves; top with crab cakes.

Nutrients per serving:

Calories 20, Total Fat 1 g, Saturated Fat .5 g, Cholesterol 10 mg, Carbohydrate 2 g, Protein 2 g, Sodium 160 mg, Fiber 0 g

(SOURCE)

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Fresh Vegetable Rolls

Fresh Vegetable Rolls 

Prep Time 30min.

Total Time 35min.

Servings 12 servings, 1 vegetable roll (75 g) each

Ingredients 

100 g rice vermicelli, uncooked

1/4 cup Kraft Mandarin Orange with Sesame Dressing

2 tsp. reduced-sodium soy sauce

12 rice paper sheets (8-inch round)

1 carrot, cut into 30 matchstick sticks, then cut crosswise in half

1 English cucumber, cut crosswise in half, then each half cut into 30 matchlike sticks 

2 green onions (green tops only), cut into 36 thin strips

1 red pepper, cut into 24 strips, then cut crosswise in half

1/2 avocado, cut into 12 thin slices 

24 fresh cilantro leaves (about 1/2 cup)

Directions :

Place vermicelli in large bowl; add enough boiling water to cover vermicelli. Let stand 3 to 5 min. or until vermicelli is softened; drain. Set aside. Mix dressing and soy sauce.

Soak 1 rice paper wrapper in shallow bowl of hot water 10 sec. or just until softened; place on clean tea towel. Spoon 2 Tbsp. vermicelli down centre of wrapper; top with 5 carrot sticks, 5 cucumber sticks, 3 onion strips, 4 pepper strips, 1 avocado slice, 2 cilantro leaves and 1 tsp. dressing mixture. Fold bottom third of wrapper over filling, then roll up from 1 short side. Moisten edge of wrapper; press to vegetable roll to seal. Repeat with remaining wrappers.

Cut each vegetable roll diagonally in half to serve.

AMOUNT PER SERVING

Calories 100

% Daily Value

Total fat 2g

Saturated fat 0.3g

Cholesterol 0mg

Sodium 95mg

Carbohydrate 18g

Dietary fibre 1g

Sugars 3g

Protein 2g

   

Vitamin A 10 %DV

Vitamin C 25 %DV

Calcium 2 %DV

Iron 2 %DV

( SOURCE )

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Flavorful Chicken Fajitas Recipe

Flavorful Chicken Fajitas Recipe

TOTAL TIME: Prep: 20 min. + marinating Cook: 5 min. MAKES: 6 servings

Ingredients

4 tablespoons canola oil, divided

2 tablespoons lemon juice

1-1/2 teaspoons seasoned salt

1-1/2 teaspoons dried oregano

1-1/2 teaspoons ground cumin

1 teaspoon garlic powder

1/2 teaspoon chili powder

1/2 teaspoon paprika

1/2 teaspoon crushed red pepper flakes, optional

1-1/2 pounds boneless skinless chicken breast, cut into thin strips

1/2 medium sweet red pepper, julienned

1/2 medium green pepper, julienned

4 green onions, thinly sliced

1/2 cup chopped onion

6 flour tortillas (8 inches), warmed

Shredded cheddar cheese, taco sauce, salsa, guacamole and sour cream

Directions

In a large resealable plastic bag, combine 2 tablespoons oil, lemon juice and seasonings; add the chicken. Seal and turn to coat; refrigerate for 1-4 hours.

In a large skillet, saute peppers and onions in remaining oil until crisp-tender. Remove and keep warm.

Discard marinade. In the same skillet, cook chicken over medium-high heat for 5-6 minutes or until no longer pink. Return pepper mixture to pan; heat through.

Spoon filling down the center of tortillas; fold in half. Serve with cheese, taco sauce, salsa, guacamole and sour cream. Yield: 6 servings.

1 serving (1 each) equals 369 calories, 15 g fat (2 g saturated fat), 63 mg cholesterol, 689 mg sodium, 30 g carbohydrate, 1 g fiber, 28 g protein.

(source )

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Tuna, broad bean and lemon pasta

Tuna, broad bean and lemon pasta

To Prep : 0:15To Cook:0:20 servings: 4 

Ingredients

 375g dried large shell pasta 

 1 1/2 cups frozen broad beans

 1/3 cup extra virgin olive oil

 4 green onions, thinly sliced

 4 garlic cloves, crushed

 1 long red chilli, thinly sliced (optional)

 425g can tuna in olive oil, drained

 2 tablespoons lemon juice

 2 teaspoons lemon zest

 Shaved parmesan, to serve

Directions :

 1-Cook pasta in a saucepan of boiling salted water, following packet directions, until tender. Drain, reserving 1/4 cup cooking liquid.

2-Prepare beans following packet directions.

 3-Heat oil in a large, deep non-stick frying pan over medium-low heat. Add onion, garlic and chilli, if using. Cook for 1 minute. Add tuna, broad beans and lemon juice. Cook for 1 minute or until combined.

4-Add pasta, reserved cooking liquid and lemon zest to pan. Season with salt and pepper. Cook, tossing, for 1 to 2 minutes or until combined and heated through. Sprinkle with parmesan. Serve.

Energy 2906kJ

Fat saturated 5.10g

Fat Total 29.60g

Carbohydrate sugars g

Carbohydrate Total 66.80g

Dietary Fibre 7.30g

Protein 36.30g

Cholesterol 37.00mg

(source)

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Creamy Garlic Pasta with Shrimp & Vegetables

Creamy Garlic Pasta with Shrimp & Vegetables

Makes: 4 servings, about 2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

6 ounces whole-wheat spaghetti

12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces

1 bunch asparagus, trimmed and thinly sliced

1 large red bell pepper, thinly sliced

1 cup fresh or frozen peas

3 cloves garlic, chopped

1 1/4 teaspoons kosher salt

1 1/2 cups nonfat or low-fat plain yogurt

1/4 cup chopped flat-leaf parsley

3 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1/2 teaspoon freshly ground pepper

1/4 cup toasted pine nuts (optional)

Directions :

1- Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.

2- Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Per serving: 385 calories; 6 g fat (1 g sat, 3 g mono); 168 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 34 g protein; 10 g fiber; 658 mg sodium; 887 mg potassium.

(source)

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Crispy Chicken and Apple Salad

Crispy Chicken and Apple Salad

YIELD:4

ACTIVE TIME:10 min

TOTAL TIME:20 min

INGREDIENTS

1/4 cup all-purpose flour

salt and pepper

1 large egg

1 cup panko breadcrumbs

1 pound boneless, skinless chicken breast, gently pounded to even thickness

2 tablepoons olive oil

1/4 cup buttermilk

2 tablespoons mayonnaise

1 tablespoon white wine vinegar

1 tablespoon chopped fresh parsley

1-2 heads red-leaf lettuce (to make 8 cups of torn leaves)

2 apples, cut into thin wedges

1/2 cup dried cranberries

DIRECTIONS

1.On three small plates, set up the dredging stations: the flour on one, the egg whisked with 1 tablespoon of water on another, and the breacrumbs on the third. Season the flour with 1/4 teaspoon salt, and the pano with 1/2 teaspoon salt. Dry the chicken breasts thoroughly with paper towels until tacky. Dredge first in the flour and shake off the excess, then into the egg mixture, allowing the excess to drip off, and finally in the bread crumbs, pressing gently to adhere.

2.In a medium skillet, heat the olive oil over medium until shimmering. Add the chicken and cook until golden, then flip and finish cooking, 8-10 minutes total. Drain on paper towels, allow to cool for a few moments, then slice into strips.

3.While the chicken cooks, whisk together the buttermilk, mayonnaise, vinegar, and parsley. Season with salt and pepper.

4.Lay the lettuce on a platter and scatter with the apples and cranberries. Lay the chicken over the top, drizzle with dressing, and serve.

 (source )

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