Chicken Spinach Parm

This is a very simple and healthy chicken recipe for any occasion.  Courtesy of Men’s Health.

Ingredients:
1 Tbsp olive oil
1 boneless, skinless chicken breast
1 Tbsp Italian-seasoned bread crumbs
1 tsp grated Parmesan
1/4 cup marinara
1 small clove garlic, crushed
3 handfuls baby spinach leaves
Salt and pepper to taste

Instructions:
1. Heat the oil in a nonstick skillet over medium heat.

2. As the oil is heating, pound the chicken to 1/4-inch thickness, then sprinkle with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick.

3. Place in the pan with the garlic and sauté for 2 to 3 minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs until it wilts (about 6 minutes).

Nutritional Information:
Per serving 395 calories 32 g protein, 19 g carbs, 22 g fat (3 g saturated), 608 mg sodium, 5 g fiber

Simply Roasted Pork

A quick and easy pork tendorloin recipe good for a hot dinner and lunch the next day!  From CookingLight.com.

Ingredients:
1/2 cup apricot preserves
1 teaspoon salt
1 teaspoon dried oregano
3/4 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
1 (3-pound) boneless pork loin, trimmed
Cooking spray

Directions:
Preheat oven to 425°.

Place the preserves in a small saucepan over medium-low heat, and cook 10 minutes or until melted. Keep warm over low heat.

Combine salt, oregano, garlic powder, and pepper; rub evenly over pork. Place pork on a rack coated with cooking spray; place rack in a shallow roasting pan. Bake at 425° for 30 minutes. Brush 1/4 cup preserves evenly over pork. Bake an additional 10 minutes. Brush remaining preserves evenly over pork. Bake an additional 10 minutes or until thermometer registers 155° (slightly pink). Let stand 10 minutes before slicing.

Nutritional Information:
Yield:  14 servings (serving size: about 3 ounces)

CALORIES 159 (27% from fat); FAT 4.7g (sat 1.6g,mono 2.1g,poly 0.5g); IRON 0.9mg; CHOLESTEROL 59mg; CALCIUM 24mg; CARBOHYDRATE 7.6g; SODIUM 232mg; PROTEIN 20.6g; FIBER 0.2g

 Grilled Shrimp and Scallop Kabobs

Another great kabob recipe.  If you haven’t noticed, I love to grill! From eatbetteramerica.com.

Prep Time:25 min 
Start to Finish:25 min 
makes:4 servings 

Ingredients:
1/4 cup lemon juice
2 tablespoons olive or canola oil
1 tablespoon chopped fresh thyme leaves or 1 teaspoon dried thyme leaves
1/4 teaspoon salt
1/4 teaspoon pepper
3/4 pound sea scallops
12 uncooked large shrimp in shells
8 medium whole fresh mushrooms, (about 6 ounces)
8 cherry tomatoes
1 medium zucchini, (about 1 inch in diameter), cut into 1-inch slices

Instructions:
1. Heat coals or gas grill for direct heat.
2. Mix lemon juice, oil, thyme, salt and pepper. Cut scallops in half if over 1 inch in diameter.
3. Thread scallops, shrimp, mushrooms, tomatoes and zucchini alternately on each of four 10-inch metal skewers. Brush with lemon juice mixture.
4. Grill uncovered 4 inches from medium heat 10 to 15 minutes, brushing frequently with lemon juice mixture and turning once, until scallops are white and shrimp are pink and firm.
Nutritional Information:
1 Serving: Calories 160 (Calories from Fat 70); Total Fat 8g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 60mg; Sodium 310mg; Total Carbohydrate 6g (Dietary Fiber 1g, Sugars 3g); Protein 16g % Daily Value*: Vitamin A 10%; Vitamin C 15%; Calcium 8%; Iron 15% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 2 Lean Meat; 1/2 Fat Carbohydrate Choices: 1/2 MyPyramid Servings: 2 tsp Fats & Oils, 2 oz-equivalents Meat & Beans, 1 1/4 c

Healthy Fried Chicken 

A great recipe to get your fried chicken fix without the guilt!  Courtesy of Delish.com

Ingredients:
1 1/2 cup(s) buttermilk
1/2 teaspoon(s) ground red pepper (cayenne)
3/4 teaspoon(s) salt
1 (3-pound) cut-up chicken, skin removed from all pieces except wings
1 1/2 cup(s) panko (Japanese-style) bread crumbs
1 teaspoon(s) grated fresh lemon peel
Directions:
1.  In large self-sealing plastic bag, place buttermilk, ground red pepper, and 3/4 teaspoon salt; add chicken pieces, turning to coat. Seal bag, pressing out excess air. Refrigerate chicken at least 1 hour or preferably overnight, turning bag over once.

2.  Preheat oven to 425 degrees F. Spray 15 1/2″ by 10 1/2″ jelly-roll pan with nonstick spray. In large bowl, combine panko and lemon peel.

3.  Remove chicken from marinade, shaking off excess. Discard marinade. Add chicken pieces, a few at a time, to panko mixture, turning to coat. Place chicken in prepared pan.
 
4.  Bake 30 to 35 minutes or until coating is crisp and juices run clear when thickest part of chicken is pierced with tip of knife. For browner coating, after chicken is cooked, turn oven to broil. Broil chicken 5 to 6 inches from source of heat 1 to 2 minutes or until golden.

Nutritional Information:
Calories 305
Total Fat 9g
Saturated Fat 3g
Cholesterol 101mg
Sodium 370mg
Total Carbohydrate 16g
Dietary Fiber 1g
Protein 36g

Fresh Salmon-Cilantro Burgers

I love salmon and I love burgers so this is a n0-brainer for me.  Recipe courtesy of CookingLight.com.

Ingredients:
1/4 cup reduced-fat mayonnaise
1 tablespoon chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 (1-pound) salmon fillet, skinned and cut into 1-inch pieces
1/4 cup dry breadcrumbs
2 tablespoons cilantro leaves
2 tablespoons chopped green onions
1 tablespoon chopped seeded jalapeño pepper
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
4 (1 1/2-ounce) hamburger buns with sesame seeds, toasted
12 (1/4-inch-thick) slices English cucumber
4 leaf lettuce leaves

Instructions:
1. Combine first 5 ingredients in a small bowl; cover and chill.Nutritional Information:
Yield:  4 servings (serving size: 1 burger)

CALORIES 341 ; FAT 11.5g (sat 2g,mono 2.9g,poly 4.9g); CHOLESTEROL 66mg; CALCIUM 67mg; CARBOHYDRATE 30.9g; SODIUM 816mg; PROTEIN 31.6g; FIBER 1.8g; IRON 2.2mg

2. Place salmon in a food processor; pulse until coarsely chopped. Add breadcrumbs and next 6 ingredients (through 1/4 teaspoon black pepper); pulse 4 times or until well blended. Divide salmon mixture into 4 equal portions, shaping each into a 3/4-inch-thick patty.

3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 2 minutes. Carefully turn patties over; cook 2 minutes or until done.

4. Spread about 1 tablespoon mayonnaise mixture over bottom half of each hamburger bun. Top each serving with 1 salmon patty, 3 cucumber slices, 1 lettuce leaf, and top half of bun.

Spinach salad: Combine 2 tablespoons hoisin sauce, 1 tablespoon rice vinegar, 2 teaspoons canola oil, 2 teaspoons water, and 1/4 teaspoon chile paste in a large bowl; stir well with a whisk. Add half of 1 (5-ounce) package baby spinach, 1/2 cup yellow bell pepper strips, and 1/4 cup thinly sliced red onion to bowl; toss to coat.