Chicken Dijon

A quick and delicious main dish.  Courtesy of FoodFit.com.

This recipe serves: 2
Preparation time: 5 mins
Cooking time: 10 mins

Ingredients
2 teaspoons olive oil
1/4 onion, finely chopped
1/2 clove garlic, crushed
2 chicken breasts, boneless, skinless, (about 4 ounces each) cut into 1-inch strips
1 pinch salt
1 pinch freshly ground black pepper
1/4 cup low-sodium chicken broth
1 teaspoon Dijon mustard

Cooking Instructions
1. Heat the olive oil in a non-stick skillet over medium heat. Add the onion and cook until the onion becomes tender, about 4 minutes. Add the garlic and cook 1 minute more.
2. Turn the heat up to medium-high. Season the chicken with salt and pepper and add it to the skillet. Saute the chicken until it is golden brown on all sides, about 4 minutes.

3. Quickly add the chicken broth and stir with a wooden spoon to release any caramelized bits that are stuck to the pan. Cook until the chicken broth has reduced by half. Stir in the mustard.

4. Serve with Skinny Mashed Potatoes or Rice Pilaf .

Nutrition Facts
Serving Size:1 chicken breast
Amount Per Serving
Calories:168
Protein: 27 g
Total Carbohydrate: 2 g
Dietary Fiber: 0 g
Soluble Fiber: 0 g
Insoluble Fiber: 0 g
Sugar: 1 g
Total Fat: 5 g
Saturated Fat: 1 g
Monounsaturated Fat: 3 g
Polyunsaturated Fat: 1 g

Asparagus, Canadian Bacon, and Cheese Frittata
From Food Network Kitchens

I’m still keeping the low carb theme for the week.  Here is another great recipe from the Food Network.

Prep Time: 20 min Inactive Prep Time: 5 min Cook Time: 15 min Level: Easy
Serves: 2 servings 

Ingredients
5 large eggs
4 tablespoons freshly grated Parmesan
2 tablespoons milk
1/4 teaspoon freshly grated lemon zest
1 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
4 ounces medium asparagus stalks (about 8), woody stems trimmed, cut into 1/2-inch pieces
4 medium slices Canadian bacon (about 2 ounces), coarsely chopped

Directions
Position an oven rack in the upper part of the oven and preheat the broiler. Whisk the eggs, 3 tablespoons of the cheese, the milk, lemon zest, salt, and pepper to taste together in a bowl.

Heat the olive oil in an 8-inch nonstick skillet over medium heat. Add the asparagus and Canadian bacon, and cook until the asparagus is crisp-tender, about 4 minutes. Reduce heat to low, pour the egg mixture into the skillet, stirring gently to distribute the fillings evenly. Cover, and cook until the bottom sets, but does not get too brown, about 9 minutes. Remove the cover, scatter the remaining 1 tablespoon of cheese over the surface. Run the frittata under the broiler until the top sets and browns slightly, about 1 minute. Set aside for about 5 minutes before unmolding. Slip the frittata out of the pan onto a cutting board, cut into wedges. Serve warm or room temperature.

Nutritional Information
Calories: 372
Fat: 26 grams (8 g saturated)
Carbohydrates: 6 grams
Fiber: 1.5 grams
Nutrient Value: Per Serving

Marinated Grilled Shrimp

I’m going low carb for a while and this is a great low carb entree.  It is a quick and easy to fix recipe from AllRecipes.com.

Prep Time: 15 Minutes
Cook Time: 6 Minutes Ready In: 55 Minutes
Servings: 6
 
Ingredients:

3 cloves garlic, minced
1/3 cup olive oil
1/4 cup tomato sauce
2 tablespoons red wine vinegar
2 tablespoons chopped fresh basil 1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 pounds fresh shrimp, peeled and deveined
skewers

Directions:

1. In a large bowl, stir together the garlic, olive oil, tomato sauce, and red wine vinegar. Season with basil, salt, and cayenne pepper. Add shrimp to the bowl, and stir until evenly coated. Cover, and refrigerate for 30 minutes to 1 hour, stirring once or twice.
2. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.
3. Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque.

Nutritional Information:

Calories: 273
Total Fat: 14.7g
Cholesterol: 230mg
Sodium: 472mg
Total Carbs: 2.8g
Dietary Fiber: 0.2g
Protein: 31g

Mediterranean Grilled Chicken Kebabs

Another great summer-time grilled chicken recipe courtesy of CookingLight.com.

Yield
8 servings (serving size: 2 kebabs)

Ingredients
1  cup  Pomegranate-Orange Dressing, divided
2  pounds  skinless, boneless chicken thighs, trimmed and cut into bite-sized pieces
2  large oranges
1/4  teaspoon  salt
1/4  teaspoon  freshly ground black pepper
Cooking spray
1/4  cup  chopped fresh mint

Preparation
Combine 1/2 cup Pomegranate-Orange Dressing and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 30 minutes, turning bag occasionally.

Prepare grill to medium-high heat.

Cut each orange into 8 wedges; cut each wedge crosswise into 3 pieces.

Remove chicken from marinade; discard marinade. Thread chicken and orange pieces alternately onto each of 16 (10-inch) skewers. Sprinkle evenly with salt and pepper. Place kebabs on a grill rack coated with cooking spray; grill 5 minutes on each side or until chicken is done, basting occasionally with remaining 1/2 cup Pomegranate-Orange Dressing. Place kebabs on a platter; sprinkle with mint.

Nutritional Information
Calories:205 (35% from fat)
Fat:8g (sat 1.6g,mono 4.1g,poly 1.4g)
Protein:22.7g
Carbohydrate:9g
Fiber:0.7g
Cholesterol:94mg
Iron:1.6mg
Sodium:320mg
Calcium:35mg

Grilled Turkey Burger

A great fourth of July burger on the grill!  Using turkey rather than ground beef sheds about 200 calories.
Courtesy of Mayo Clinic staff
 
Serves 4
Ingredients
1 pound ground turkey breast
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons fresh parsley, chopped
1 1/2 tablespoons Worcestershire sauce
1 teaspoon Tabasco (hot) sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
4 tablespoons ketchup

Directions
Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side.  Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.

Nutritional Analysis(per serving)
Serving size: 1 prepared burger including bun and toppings 
Calories 244
Cholesterol 59 mg
Protein 17 g
Sodium 340 mg
Carbohydrate 29 g
Fiber 4 g
Total fat 8 g
Potassium 324 mg
Saturated fat 2 g
Calcium 98 mg
Monounsaturated fat 2 g