| |
|
|
|
|
Three Quick and Healthy Recipes
Miso Chicken
Chicken
- 4 boneless, skinless chicken breasts (about 4 oz each)
- 1 tsp canola oil
Marinade
- 2 tbsp miso paste
- 1 1/2 tsp light sesame oil
- 1 1/2 tsp chopped ginger
- 1 1/2 tsp chopped garlic
- 1/4 tsp red pepper flakes
Place chicken in a shallow dish. Combine marinate ingredients with 1 tbsp water, pour over meat. Chill, covered 1 to 2 hours. Remove chicken from marinade drain excess. Heat canola oil in a large skillet over medium-high heat. Cook chicken until no longer pink in the center, about 4 minutes per side Serve with Roasted Corn and a salad.
Nutrition- 155 calories per serving 3.7 g fat, 1.9 carbs, 0.3 g fiber, 27 g protein
Thai Spiced Barbeque Shrimp
INGREDIENTS
- 3 tablespoons fresh lemon juice
- 1 tablespoon soy sauce
- 1 tablespoon Dijon mustard
- 2 cloves garlic, minced
- 1 tablespoon brown sugar
- 2 teaspoons curry paste
- 1 pound medium shrimp - peeled and deveined
DIRECTIONS
- In a shallow dish or resealable bag, mix together the lemon juice, soy sauce, mustard, garlic, brown sugar and curry paste. Add shrimp, and seal or cover. Marinate in the refrigerator for 1 hour.
- Preheat a grill for high heat. When the grill is hot, lightly oil the grate. Thread the shrimp onto skewers, or place in a grill basket for easy handling. Transfer the marinade to a saucepan, and boil for a few minutes.
- Grill shrimp for 3 minutes per side, or until opaque. Baste occasionally with the marinade.
Nutrition- Calories 73, Fat 1.2 g, Total Carbs 3.5 g, Dietary Fiber .1g, Protein 11.8 g
Raspberry-Glazed Rosemary Chicken
INGREDIENTS
- 1 tablespoon crushed rosemary
- 1 teaspoon rubbed sage
- 1/2 teaspoon dried oregano
- 8 skinless, boneless chicken breast halves
- 1/4 cup fat-free chicken broth
- 1 cup raspberry preserves
- 1/2 teaspoon honey mustard
- 1 teaspoon chopped fresh rosemary leaves
DIRECTIONS
- Preheat oven to 350 degrees F (175 degrees C).
- In a small bowl, stir together crushed rosemary, sage, and oregano.
- Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a baking dish, and pour broth over the chicken.
- Bake in preheated oven for 20 minutes.
- Place raspberry preserves in a microwave-safe bowl, and heat for 20 to 30 seconds to soften. Stir in honey mustard and rosemary.
- Spread about 1 tablespoon of preserve mixture over each breast. Bake 10 minutes more.
Nutrition- Calories 240, Total Fat 1.6g, Total Carbs 28.1g, Dietary Fiber .2g
Slow Cooker Honey Garlic Chicken
INGREDIENTS
- 1 tablespoon vegetable oil
- 10 boneless, skinless chicken thighs
- 3/4 cup honey
- 3/4 cup lite soy sauce
- 3 tablespoons ketchup
- 2 cloves garlic, crushed
- 1 tablespoon minced fresh ginger root
- 1 (20 ounce) can pineapple tidbits, drained with juice reserved
- 2 tablespoons cornstarch
- 1/4 cup water
DIRECTIONS
- Heat oil in a skillet over medium heat, and cook chicken thighs just until evenly browned on all sides. Place thighs in a slow cooker.
- In a bowl, mix honey, soy sauce, ketchup, garlic, ginger, and reserved pineapple juice. Pour into the slow cooker.
- Cover, and cook 4 hours on High. Stir in pineapple tidbits just before serving.
- Mix the cornstarch and water in a small bowl. Remove thighs from slow cooker. Blend the cornstarch mixture into remaining sauce in the slow cooker to thicken. Serve sauce over the chicken.
Nutrition- Calories 236, Total Fat 6g, Total Carbs 34.5g, Dietary Fiber .8g, Protein 13 g
|
|
| |
|
|
|
