Mojito - Rubbed Chicken with Grilled Pineapple

Mojito – Rubbed Chicken with Grilled Pineapple

Ingredients
- 4 medium (1 1/2 pounds) skinless, boneless chicken-breast halves
- 2 limes
- 1 tablespoon(s) olive oil
- 1 medium (3 1/2 pounds) pineapple, peeled and cut into 1/2-inch-thick slices
- 1/4 cup(s) loosely packed fresh mint leaves, chopped
- Salt and pepper

Directions
1. Prepare outdoor grill for direct grilling on medium, or preheat large ridged grill pan on medium.

2. Meanwhile, with meat mallet, pound chicken (placed between 2 sheets plastic wrap) to an even 1/2-inch thickness.

3. From 1 lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Cut remaining lime into 4 wedges; set aside. In small bowl, combine oil, lime peel, and juice. Lightly brush pineapple on both sides with lime mixture; set aside remaining lime mixture in bowl. Place pineapple slices on hot grill rack and cook 10 minutes or until browned on both sides, turning over once.

4. Stir mint into remaining lime mixture and pat onto both sides of chicken. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper to season both sides. Place chicken on hot grill rack and cook 5 minutes or until chicken is browned on both sides and no longer pink throughout, turning over once. Serve chicken with pineapple and lime wedges.

Calories: 320 Fat: 6 g Carbs: 27g Protein: 40 g

So here is another great recipe, you can use this as an appetizers or as a side dish. I hope you enjoy!

Spinach – Stuffed Mushrooms

1 - package (10 ounces) frozen chopped spinach

1/8 - teaspoon salt

8 - large mushrooms

1 - tablespoon olive oil

1 - tablespoon minced garlic

¼ - cup Mozzarella cheese

In a medium saucepan, bring ½ cup water to a boil. Add the spinach and salt. Cover, and cook according to package directions. Wash the mushrooms. Remove the stems, trim of the ends, then chop the stems.

Heat the olive oil in a large skillet. Add the chopped mushroom stems. Sauté until golden, about 3 minutes. Remove from the pan. Add mushroom caps to the skillet and sauté for 4-5 minutes. Remove the mushroom caps to a baking dish..

Drain the spinach. Stir in the sautéed chopped mushrooms and garlic.

Spoon the spinach mixture into the caps and top with cheese. Place in the oven to melt the cheese on top.

Nutrition info:

Calories: 55

Protein: 9 grams

Carbs: 3 grams

Fat: 7 grams

Salsa Chicken

Today I'm going to share with you another favorite of mine. 5 years ago I lost a lot of weight and this was a staple in our dinner menu. I hope you enjoy it as much as we did.

Salsa Chicken

8 - cups shredded iceberg lettuce (or romaine, whichever you like better)
3 - tablespoons chili powder
1 - teaspoon ground cumin
1 - lb. boneless, skinless chicken breast, cut into 1" pieces
2- egg whites
2 - tablespoons olive oil
8 - oz. chunky tomato salsa
1/2 - cup fat-free sour cream


Divide the lettuce among 4 individual plates, cover and set aside. In a large bowl, combine the chili powder and cumin. Add the chicken, turning to coat. Lift the chicken from the bowl, shaking off the excess coating. Dip the chicken into the egg whites, then coat again with the remaining dry mixture.
Heat the oil in a wide nonstick frying pan or wok over medium heat. When the oil is hot, add the chicken and stir-fry gently until no longer pink in the center. Remove the chicken from the pan and keep warm. Pour the salsa into the pan; reduce the heat to medium and cook, stirring, until the salsa is heated through and slightly thickened.
Arrange the chicken over the lettuce; top with the salsa and sour cream.

Serves 4

Nutrition info:
Calories: 266
Protein: 32 grams
Carbs: 12 grams
Fat: 10 grams

Savory Chicken Saute

Today I have decided to share another one of my favorites. This recipe can be tweaked and done with steak also, only if you love onions, which I do. Don't forget your steamed veggies as a side dish. Enjoy!!!


Savory Chicken Saute

2- Tablespoons Olive Oil
4- Boneless, Skinless Chicken Breast halves
1 - large Onion, sliced
2 - cloves garlic, minced
1 - tablespoon fresh rosemary leaves, chopped
1/2 c. - fat-free chicken broth (lower sodium is best)


Heat the oil in a large skillet over medium heat. Saute the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and broth. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally.

Serves 4

Nutrition:
Calories: 217
Protein: 28 g.
Carbs: 6 g.


Thanks for South Beach Diet for recipe idea.

Cheesy Frittata

Today I decided to add a breakfast recipe. I love this Frittata, its like a Quiche, but without the crust. This has become my Saturday/Sunday morning tradition.

Cheesy Frittata

- 1/2 c. sliced Onion
- 1/2 c. sliced Red Bell Pepper
- 1/2 c. sliced Zucchini
- 2 small plum tomatoes, diced
- 1 tablespoon chopped fresh basil
- 1/2 c. liquid egg substitute (or 6 egg whites)
- 1/2 c. cottage cheese
- 1/4 c. fat-free evaporated milk
- 3/4 oz. shredded Mozzarella cheese


Coat an ovenproof 10" skillet with cooking spray and place over medium-low heat. Add the onion, bell pepper, and zucchini and saute over medium-low heat until the vegetables are lightly browned, 2-3 minutes. Add the tomatoes and basil to skillet and stir to combine. Cook until the flavors are blended, 2-3 minutes, and remove from the heat.

Preheat broiler. In a blender, combine the egg substitute, cottage cheese, and milk and process until smooth. Pour the egg mixture over the vegetables. Cover and cook on medium-low until the bottom is set and the top is still slightly wet. Transfer the skillet to the broiler and broil until the top is set, 2-5 minutes. Sprinkle with cheese and broil until the cheese melts.

Serves 2

Nutrition:

Calories: 231
Protein: 21 g.
Carbs: 16 g.
Fat: 10 g.



Thanks to South Beach Diet book for idea.

Suprise Mashed "Potatoes"

I have posted main dish ideas for you so far, but I know that the easy meal is meat and veggies. But many times you get bored; "Great chicken breast and broccoli, again." So this time I have posted a side dish idea. Of course we are suppose to focus on our protein and a healthy carb, well, healthy carbs are veggies, so don't be afraid of try new ways to have your veggies.

Great selections are:
- salads (how ever you like them, but not a little salad with a lot of dressing, that is defeating the purpose.)
-Steamed broccoli (a great trick that I really enjoy is put a little water in the bottom of a fry pan, add a tablespoon of salt, depending on how much you're cooking, and add two teaspoons of sugar. Let it dissolve, then put your broccoli in the water and steam it, it will come out tasting sweet.)
-Steamed green beans, etc.

Anyway, I think that you get the point; just be sure to chose a lean meat and enjoy your veggies.

Here is another recipe for a side dish, Surprise Mashed "Potatoes:"

- 4 Cups of Cauliflower Florets
- 1 oz. I Can't Believe It's Not Butter! spray
- 1 oz. Fat Free Half & Half
- Season to taste

Steam the cauliflower until soft. Puree in a food processor, adding the butter spray and the half & half to taste. Season with seasonings of your choice.

Serves 4

Calories: 81
Protein: 2 grams
Carbs: 5 grams


Enjoy and have a wonderful weekend!!!!!

Thanks to South Beach Diet for the recipe idea!

Cabbage Rolls

- 12 Cabbage Leaves

Filling:
- 1 Pound ground Turkey
- 1/2 Cup Cooked Rice
- 1/2 Cup finely chopped Onion
- 1 Egg
- 1/2 Milk
- Season to taste (i.e. Italian seasoning, garlic powder, season all, pepper, salt)

Sauce:
- 1 (8 Oz) can Tomato Sauce
- 1 (14.5 Oz) can Diced Tomatoes
- 3 Tablespoons Sugar
- 2 Tablespoons Vinegar
- 1/2 cup Water
- 2 tablespoons Cornstarch mixed with 1/4 c. cold water

Preparation:

Drop Cabbage leaves into boiling salted water; cover and cook for 3 minutes. Set aside to cool.

Combine ground turkey, onion, and seasonings, brown till done.

For filling, combine ground turkey mixture, cooked rice, egg, and milk. Mix well and divide into 12 portions.

Place a portion into the center to each cabbage leaf. Roll leaf around filling; fasten with toothpick. Place in a baking dish.

For sauce, combine tomato sauce, tomatoes, sugar, vinegar, and 1/2 cup of water and pour over cabbage rolls.

Bake covered in a preheated oven 350 degrees for 40 to 45 minutes.

Remove rolls and discard toothpicks. Transfer juices from pan into a saucepan and place over medium heat; stir cornstarch and water mixture into the sauce; bring to a boil and cook until thickened. Pour over cabbage rolls and serve.

Recipe for cabbage rolls serves 6 (2 rolls each).

Carbs: 14 grams
Protein: 17 grams
Fat: 8 grams

This is a great recipe for UBC, just be sure to add some fresh greens to go along as a side dish.
Enjoy!!