Cooking Recepies

Creamy Mushroom Soup

2009-02-26T20:09:00.000-08:00

Ingredients:
1 lb fresh mushrooms, sliced
1 cup low-fat milk
2 (14 1/2ounce) cans reduced-sodium chicken broth
1/4 teaspoon browning sauce
5 tablespoons all-purpose flour
1/8 teaspoon black pepper
1/2 teaspoon onion powder

Preparation:
1. Coat a soup pot with nonstick cooking spray; add the sliced mushrooms and saute over high heat for about 4-5 minutes (or until soft), stirring frequently.
2. Add the chicken broth, pepper and onion powder; bring to a boil, then reduce the heat to medium-low.
3. In a small bowl, mix the flour and milk until smooth; gradually add to the soup, stirring constantly.
4. Stir in the browning sauce and seasoning; simmer for 5 more minutes (or until thickened).

Nutritional information for one serving:
Calories: 95
Calories from fat: 16
Total fat: 1.9g
Cholesterol: 2mg
Total carbs: 13.3g
Protein: 8.6g

Sweet Potato Soup

2009-02-26T20:08:00.000-08:00

Ingredients:
3 medium sweet potato, peeled and chopped
4 cups beef stock or chicken stock or vegetable stock
2 onion, chopped
2 celery rib, chopped
2 cups half-and-half or milk
2 teaspoons chopped fresh tarragon or 1 teaspoon dried tarragon
1 bay leaf
salt & freshly ground black pepper, to taste
1 dash cayenne (optional)
sour cream or plain yogurt, for garnish (optional)
chopped fresh chives or fresh tarragon or fresh parsley, for garnish (optional)

Preparation:
1. In a large pot, combine the sweet potatoes, stock, onion, celery, tarragon and bay leaf, and bring to a boil over high heat.
2. Reduce the heat and simmer for about 20-30 minutes (until the vegetables are tender).
3. Discard the bay leaf, puree the soup in batches in an electric blender or food processor, and return to the pot. Add the half-and-half or milk, salt and pepper (to taste) and bring to a simmer.
4. Garnish with a dollop of sour cream and a sprinkle of chopped herbs if desired.

Nutritional information for one serving:
Calories: 191
Calories from fat: 87
Total fat: 9.8g
Cholesterol: 29mg
Total carbs: 21g
Protein: 5.8g

Roasted Garlic Soup

2009-02-26T20:07:00.002-08:00

Ingredients:
2 garlic heads
4 cups spinach, chopped with stems removed
5 cups chicken broth
2 teaspoons olive oil

Preparation:
1. Preheat the oven to 450 degrees F.
2. Remove the papery covering from the garlic, without separating the cloves.
3. Slice the top of each head of garlic off, so most of the cloves are exposed.
4. Place the garlic in a small baking dish.
5. Drizzle 1 teaspoon of olive oil over each garlic head.
6. Cover the baking dish with foil and roast for about 45 minutes (or until the garlic is soft and lightly browned); let cool.
7. When the garlic has cooled enough to handle, squeeze the garlic pulp into a medium saucepan.
8. Add the chicken broth, stir well to combine.
9. Simmer for about 15 minutes.
10. Before serving, stir in the spinach and simmer for about 4 minutes (until wilted).

Nutritional information for one serving:
Calories: 97
Calories from fat: 37
Total fat: 4.2g
Cholesterol: 0mg
Total carbs: 7.2g
Protein: 7.9g

Vegetable Soup with Chicken

2009-02-26T20:07:00.001-08:00

Ingredients:
1 chicken thighs, on bone
1 tablespoon chicken bouillon powder
3 medium potatoes
1 large sweet potato
1 head cauliflower
2 large carrot
1 cup butternut squash
2 large celery rib
1 large turnip
1 1/2 cups rutabaga
1 parsnip (optional)
salt and pepper, to taste

Preparation:
1. Cut up all the vegetables into large or small chunks (as desired).
2. Cut up the chicken into small pieces (you can leave the chicken meat on the bone, as it will add even more flavor).
3. Place everything in a large pot and cover completely with water.
4. Add the seasoning.
5. Let it come to a boil, and then let it simmer for about 1 1/2 hours.
6. This soup can also be easily refrigerated and then reheated.

Nutritional information for one serving:
Calories: 104
Calories from fat: 13
Total fat: 1.5g
Cholesterol: 6mg
Total carbs: 19.8g
Protein: 4.3g

Greek Avgolemono Soup

2009-02-26T20:06:00.001-08:00

Ingredients:
1/3 cup fresh lemon juice
2 eggs, well beaten
1/2 cup rice
8 cups chicken broth
1/2 cup celery, finely chopped
1/4 cup carrot, finely chopped
1/4 cup onion, finely chopped

Preparation:
1. Bring the chicken broth to a boil.
2. Add the rice, celery, carrots and onion.
3. Simmer for about 20 minutes (until the rice and vegetables are tender).
4. Remove from the heat. Set aside.
5. In medium bowl, beat the eggs and lemon juice; slowly add some of the hot broth to the egg mixture beating steadily to temper it.
6. Gradually whisk the egg mixture back into the hot soup.
7. Cook over low heat, without boiling (do not boil the soup after adding the eggs!), for about 5 minutes (until the soup thickens).

Nutritional information for one serving:
Calories: 143
Calories from fat: 32
Total fat: 3.6g
Cholesterol: 70mg
Total carbs: 16.8g
Protein: 9.8g

Cauliflower Soup

2009-02-26T20:05:00.000-08:00

Ingredients:
1 medium head cauliflower, separated into florets
1 cup half-and-half cream
1 medium onion, sliced
2 tablespoons butter
1 tablespoon instant chicken bouillon
2 tablespoons flour
1/2 teaspoon celery salt
1/4 teaspoon salt
1/4 teaspoon pepper

Preparation:
1. In a large saucepan, bring two cups of water to a boil. Add the cauliflower and onions; heat back to boiling then reduce the heat, cover and simmer for about 10 minutes (until tender); do not drain.
2. Pour everything into a blender container (in more batches if necessary) and blend on high speed until smooth.
3. In a large saucepan, heat the butter until melted.
4. Stir in the flour; cook, stirring constantly, until the mixture is smooth and bubbly. Remove from the heat.
5. Stir in 1 cup water. Bring to a boil, stirring constantly; boil and stir for one minute.
6. Stir in the cauliflower mixture, chicken bouillon, celery salt, salt and pepper; heat just to boiling.
7. Stir in the half and half cream; heat just until hot, do not reboil.
8. Sprinkle each serving with nutmeg and serve.

Nutritional information for one serving:
Calories: 127
Calories from fat: 77
Total fat: 8.6g
Cholesterol: 25mg
Total carbs: 10.7g
Protein: 3.6g

Chilled Avocado and Cucumber Soup

2009-02-26T20:01:00.000-08:00

Ingredients:
4 small cucumbers (or 1/2 English cucumber)
1 avocado
1/2 cup yogurt
1 jalapeno pepper or 2 teaspoons cayenne pepper
1 1/2 cups ice-cold water
1 clove garlic
1 green onion
3 tablespoons chopped cilantro
2 tablespoons lime juice
2 tablespoons sugar
1 1/2 teaspoons salt
1/4 teaspoon pepper

Preparation:
1. If using a jalapeno pepper, remove the seeds and chop coarsely.
2. Peel and chop the cucumbers and avocado into small cubes.
3. Place everything in a blender or food processor and process until smooth.
4. Thin the mixture to the desired consistency with extra water, then season again with salt and pepper to taste.
5. Chill in the refrigerator for about 2 hours before serving.
6. Garnish options: sprig of mint, couple of cilantro leaves, chopped tomatoes, couple of grilled shrimp or scallops, or some sour cream.

Nutritional information for one serving:
Calories: 134
Calories from fat: 76
Total fat: 8.4g
Cholesterol: 3mg
Total carbs: 14.9g
Fiber: 3.9g
Protein: 2.5g
WW points: 3

Seared Scallops with Cabbage and Leeks

2009-02-26T19:59:00.000-08:00

Ingredients:
12 large sea scallops (about 1 pound), tough side muscles removed
1 large leek (white and pale green parts only)
1 lb green cabbage (about 1/2 medium head)
1/3 cup low sodium chicken broth
3 tablespoons olive oil
coarse salt
fresh ground pepper
sliced lemons (to garnish)

Preparation:
1. Half the leek lengthwise, thinly slice crosswise and rinse well.
2. Half the cabbage lengthwise, core it and thinly slice crosswise.
3. In a large non-stick frying pan, heat 4 1/2 teaspoons oil over medium high heat until hot (but not smoking).
4. Add the leek, cook until soft (about 1-2 minutes).
5. Stir in the cabbage, and add the stock.
6. Cook (stirring occasionally) until the cabbage is slightly soft (about 5 minutes).
7. Stir in 1/2 teaspoon salt and season with fresh ground pepper; set aside.
8. Sprinkle the scallops with 1/4 teaspoon salt and season with freshly ground pepper.
9. In another large non-stick frying pan, heat the remaining 2 1/2 teaspoons oil over medium heat until hot (but not smoking).
10. Add the scallops and cook, turning once, until dark golden (about 4 minutes on each side).
11. Divide the cabbage mixture between four plates and top each serving with 3 scallops; garnish with lemon slices.

Nutritional information for one serving:
Calories: 173
Calories from fat: 97
Total fat: 10.8g
Cholesterol: 14mg
Total carbs: 10.8g
Protein: 9.9g

Spicy Thai Soup (Tom Yum)

2009-02-26T19:58:00.000-08:00

Ingredients:
1 lb shrimp or chicken, cut up
1 1/2 cups mushroom, sliced
1/4 cup tomatoes, chopped
4-5 tablespoons fish sauce
4-5 kaffir lime leaf
2 tablespoons red chili pepper (or to taste), freshly ground
7-8 tablespoons lime juice
1 stalk lemongrass, cut into 1/2-inch pieces
1 tablespoon chili paste, in soy bean oil
3 cups water

Preparation:
1. In a medium saucepan, pour the water and place over high head on stove; bring to a boil and add the kaffir lime leaves and lemon grass; cook for about 2 minutes.
2. Reduce the heat to low, add the fish sauce, chili paste in soy bean oil, fresh ground red chili and lime juice.
3. Add the mushrooms and tomatoes; cook for several minutes.
4. Add the shrimp or chicken; turn the heat to high (do not stir).
5. When the shrimp or chicken is cooked, continue to cook for about 2 more minutes.
6. Serve with hot rice.

Nutritional information for one serving:
Calories: 143
Calories from fat: 19
Total fat: 2.1g
Cholesterol: 172mg
Total carbs: 5.7g
Protein: 25.1g

Crab Rangoon

2009-02-26T19:57:00.000-08:00

Ingredients:
1 (3 5/8 ounce) envelope premium crabmeat, drained
14 wonton wrappers
1/8 teaspoon Worcestershire sauce
3 ounces reduced-fat cream cheese
1 green onion, chopped
1/8 teaspoon garlic salt

Preparation:
1. In a small bowl, combine the cream cheese, Worcestershire sauce and garlic salt until smooth.
2. Stir in the crab and green onion.
3. Place 2 teaspoonfuls in the center of each wonton wrapper.
4. Moisten the edges with water; bring the corners to the center over the filling, and press the edges together to seal.
5. Place on a baking sheet coated with nonstick cooking spray; lightly spray the wontons with nonstick cooking spray.
6. Bake at 425° F for about 8-10 minutes (or until golden brown). Serve warm.

Nutritional information for one serving:
Calories: 87
Calories from fat: 22
Total fat: 2.5g
Cholesterol: 14mg
Total carbs: 10.3g
Protein: 5.5g

Sweet Tomato Pizza Sauce

2009-02-26T19:56:00.000-08:00

Ingredients:
1 (28ounce) can tomato puree
3 cloves fresh minced garlic
1/2 tablespoon minced carrots
1 teaspoon dried onions, minced or chopped
2 tablespoons olive oil
1/2 teaspoon dried basil
1/4 teaspoon dried parsley
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1 1/2 tablespoons honey
2 tablespoons brown sugar
1/4 teaspoon salt
fresh ground pepper, to taste

Preparation:
1. In a large pot, heat the olive oil over medium heat.
2. Add the tomato puree.
3. Add all the other ingredients and simmer uncovered on low heat, stirring frequently, for about 30-60 minutes (until the desired consistency).

Nutritional information for one serving:
Calories: 68
Calories from fat: 17
Total fat: 2.0g
Cholesterol: 0mg
Total carbs: 12.4g
Protein: 1.7g

Zucchini Frittata

2009-02-26T19:54:00.000-08:00

Ingredients:
6 large eggs
8 cups shredded unpeeled zucchini (about three pounds)
1/2 cup grated Parmesan cheese, divided
1 teaspoon butter
1 garlic clove, minced
2 tablespoons finely chopped onion
1 tablespoon olive oil
2 tablespoons milk
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon pepper
1 pinch cayenne or hot pepper sauce

Preparation:
1. Place the shredded zucchini in a towel or several layers of cheese cloth; gather the ends and twist hard, squeezing out as much liquid as possible.
2. In a large oven proof skillet, heat the oil and butter, and saute the garlic and onion for about 30 seconds.
3. Add the zucchini and cook the vegetables over moderately low heat, stirring often, until the zucchini is just tender. Pour off any liquid that collects in the pan.
4. Meanwhile, in a medium bowl, beat together the milk, eggs, seasonings, and 2 tablespoons of the Parmesan cheese.
5. Add to the zucchini mixture and cook, stirring often, until the eggs begin to set.
6. Sprinkle the frittata with the remainder Parmesan cheese and place the pan under the broiler or in a very hot oven until the top of the frittata is lightly browned (keep a close watch so it doesn’t burn).
7. Let stand for a few minutes before slicing into wedges.

Nutritional information for one serving:
Calories: 167
Calories from fat: 96
Total fat: 10.8g
Cholesterol: 221mg
Total carbs: 7.3g
Protein: 11.8g

Royal Thai Rice

2009-02-26T19:51:00.000-08:00

Ingredients:
1 cup Mahatma Jasmine rice
2 fresh red chilies, seeded and chopped
1/4 cup chopped green onions
1/4 cup roasted peanuts
1 1/2 cups chicken broth
1 tablespoon butter or margarine
1 tablespoon chopped fresh cilantro
1 teaspoon minced gingerroot
1/8 teaspoon turmeric
2 tablespoons lime juice

Preparation:
1. In a medium saucepan, combine the Mahatma Jasmine rice, green onions, margarine, chicken broth, chiles, cilantro, ginger root and turmeric.
2. Bring to a gentle boil; cover.
3. Reduce the heat and simmer for about 15 minutes.
4. Fold in the peanuts and lime juice.
5. Serve hot.

Nutritional information for one serving:
Calories: 200
Calories from fat: 64
Total fat: 7.2g
Cholesterol: 5mg
Total carbs: 29.6g
Protein: 6g

Sushi Poppers

2009-02-26T19:47:00.000-08:00

Ingredients:
1 cup freshly cooked short-grain rice
3 tablespoons seasoned rice vinegar
2 tablespoons toasted sesame seeds or black sesame seeds

- Assorted fillings
1/4 lb fresh small shrimp
1 large ripe mango
1 (7 1/2ounce) can of solid tuna in water
1/2 cup smoked salmon, chopped small
1 small fresh cucumber
wasabi paste

Preparation:
1. In a large shallow dish, spread the cooked rice and sprinkle with seasoned rice vinegar and sesame seeds.
2. Using a wooden spoon, toss gently to combine (do not stir, or the rice will clump).
3. Keep the rice covered with a damp cloth if not using immediately.
4. Using your wet fingers, place a rounded teaspoonful of rice in the palm of your hand and roll into a ball.
5. Make an indentation in the center with your finger.
6. Place the desired filling of your choice in the indentation.
7. Dip your fingers into water and pack the rice firmly around the filling, to make a small ball.
8. Repeat with the remaining rice and the filling of your choice.
9. Sprinkle each popper with toasted sesame seeds and a dot of wasabi paste; place on a platter.
10. Cover with plastic wrap and keep at room temperature until ready to serve.

Nutritional information for one serving:
Calories: 52
Calories from fat: 8
Total fat: 0.9g
Cholesterol: 9mg
Total carbs: 7.3g
Protein: 3.6g

Salmon and Asparagus in Foil

2009-02-26T19:45:00.000-08:00

Ingredients:
1 lb asparagus
4 (5 ounce) salmon fillets
1 fresh lemon
lemon wedges (to garnish)
4 sheets aluminum foil, to wrap (12-inch by 18-inch)
salt (to taste)
black pepper (to taste)

Preparation:
1. Preheat the oven to 450 degrees F.
2. Snap the ends off the asparagus spears (they will break where tender) and divide into 4 equal portions.
3. Spray the center of each foil sheet with some non-stick cooking spray.
4. Place one salmon fillet in the center of each sheet, top with a serving of asparagus and drizzle with lemon juice.
5. Sprinkle with freshly ground pepper and salt (to taste).
6. Bring up the sides of foil and fold the top over twice.
7. Seal the ends, leaving room for air to circulate inside the packet.
8. Place the packets on a cookie sheet and cook in the oven for about 15 to 18 minutes (or until the salmon becomes opaque).
9. Serve with lemon wedges on the side.

Nutritional information for one serving:
Calories: 193
Calories from fat: 46
Total fat: 5.2g
Cholesterol: 72mg
Total carbs: 7.6g
Protein: 31g

Cajun Halibut

2009-02-26T19:44:00.000-08:00

Ingredients:
4 (4 ounce) halibut steaks
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon ground red pepper
1/4 teaspoon salt
1 teaspoon black pepper

Preparation:
1. In a small bowl, combine the ground red pepper, garlic powder, paprika, salt and black pepper; mix well and rub evenly over both sides of the fish.
2. Preheat a large non-stick skillet over medium-high heat and spray with cooking spray.
3. Add the fish, and cook for about 3-4 minutes on each side (or until the fish is cooked through and flakes easily with a fork).

Nutritional information for one serving:
Calories: 128
Calories from fat: 24
Total fat: 2.7g
Cholesterol: 36mg
Total carbs: 0.6g
Protein: 23.9g

Cajun Salmon Fillets

2009-02-26T19:42:00.000-08:00

Ingredients:
800 g boneless salmon fillet, whole, frozen, with the skin on
1 garlic clove, minced
1 tablespoon olive oil
1 pinch cayenne
1 teaspoon paprika
3/4 teaspoon pepper
1/2 teaspoon chili powder
1/2 teaspoon oregano
1/2 teaspoon dried mustard

Preparation:
1. Thaw the salmon; cut the salmon into the desired number of pieces; place the skin down on a large tray or baking sheet.
2. Combine the olive oil and spices, and spread the mixture on top of the salmon fillet.
3. Grill on the barbecue or bake in a 400 degrees F oven for about 15-20 minutes (or until done).
4. Remove the skin prior to serving.

Nutritional information for one serving:
Calories: 179
Calories from fat: 63
Total fat: 7g
Cholesterol: 69mg
Total carbs: 0.8g
Protein: 26.8g

Garlic Lime Chicken

2009-02-26T19:40:00.001-08:00

Ingredients:
4 boneless, skinless chicken breasts

- For the marinade:
1/2 teaspoon dry mustard
1 tablespoon Worcestershire sauce
1/2 cup soy sauce
2 cloves garlic, minced
1/4 cup fresh lime juice
1/2 teaspoon fresh coarse ground black pepper

Preparation:
1. Mix together all the marinade ingredients.
2. Place the chicken breasts in a re-closeable plastic bag.
3. Pour the marinade over the chicken, close the bag.
4. Toss well to coat the chicken with the marinade.
5. Marinate in the refrigerator for at least 2 hours.
6. Drain and discard the marinade.
7. Grill, broil or saute the chicken.

Nutritional information for one serving:
Calories: 162
Calories from fat: 14
Total fat: 1.6g
Cholesterol: 68mg
Total carbs: 4.9g
Protein: 31.3g

Grilled Chicken Satay

2009-02-26T19:39:00.001-08:00

Ingredients:
4 boneless skinless chicken breast halves, cubed
2-3 tablespoons curry powder, to taste
2 garlic cloves, minced
1/2 cup low sodium soy sauce
1 teaspoon hot pepper sauce (optional)
3 tablespoons smooth peanut butter
1/2 cup lime juice

Preparation:
1. In a large mixing bowl, combine the garlic, hot pepper sauce, soy sauce, peanut butter, curry powder and lime juice.
2. Place the chicken in the marinade and leave to marinate for about 12 hours (or overnight) in the fridge.
3. When ready to cook, preheat the broiler or grill to high.
4. Put the chicken on skewers and cook for about 5 minutes on each side (or until cooked through).
5. Serve immediately.

Nutritional information for one serving:
Calories: 158
Calories from fat: 47
Total fat: 5.3g
Cholesterol: 45mg
Total carbs: 6.7g
Protein: 21.7g

Chicken Tikka

2009-02-26T19:38:00.000-08:00

Ingredients:
boneless skinless chicken breasts
2 cups plain natural yoghurt
4 garlic clove, finely chopped
2 teaspoons curry powder
1 inch fresh ginger, finely chopped
1/2 teaspoon paprika
2 teaspoons ground cumin
2 teaspoons ground coriander
2 tablespoons tomato paste
2 tablespoons lemon juice

Preparation:
1. In a bowl, mix together all the ingredients except the chicken; refrigerate overnight.
2. Add the chicken breasts, cut in 1 1/2 inch cubes, to marinate in afore-mentioned bowl; cover and refrigerate for at least 4 hours.
3. Preheat the oven to 350 degrees F.
4. Bring the chicken to room temperature and skewer on bamboo skewers (soaked in water for 30 minutes).
5. Place on a baking tray and bake in the oven for about 20-35 minutes.
6. In the last 5 minutes of cooking, you can drizzle 3 tablespoons of butter over the chicken (optional).

Nutritional information for one serving:
Calories: 98
Calories from fat: 41
Total fat: 4.6g
Cholesterol: 15mg
Total carbs: 10.6g
Protein: 5.3g

Japanese Deep Fried Chicken Nuggets (Tori No Kara-age)

2009-02-26T19:36:00.000-08:00

Ingredients:
2 boneless skinless chicken breasts (cut into bite-sized pieces)

- For the marinade:
2 large garlic cloves, peeled and grated
30 g ginger root, peeled and grated
3 tablespoons soy sauce
salt
freshly ground black pepper

- For the coating:
2 tablespoons plain flour
2 tablespoons cornflour
vegetable oil, for deep frying
2 slices lemon, to garnish

Preparation:
1. In a medium-sized bowl, mix together the garlic, ginger, soy sauce, salt and pepper.
2. Place the chicken in the mixture and let sit for about 30 minutes.
3. Mix the plain flour with the cornflour.
4. Take each piece of chicken from the marinade and roll in the flour mixture until it’s coated completely.
5. Heat the oil to 350 degrees F (180 degrees C) and deep-fry the chicken pieces for about 4-5 minutes (or until golden brown).
6. Serve on a bed of salad garnished with lemon slices.

Nutritional information for one serving:
Calories: 110
Calories from fat: 7
Total fat: 0.9g
Cholesterol: 34mg
Total carbs: 9.2g
Protein: 15.7g

Grilled Caribbean Chicken Breasts

2009-02-26T19:33:00.000-08:00

Ingredients:
4 boneless skinless chicken breast halves
2 garlic clove, minced
1 scallion, finely chopped
1/4 cup fresh orange juice
1 tablespoon olive oil
1 teaspoon orange zest
1 tablespoon fresh lime juice
1/4-1/2 teaspoon hot pepper sauce (or to taste)
1 teaspoon grated ginger root
1/2 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon pepper

Preparation:
1. In large a shallow bowl or resealable bag, mix together orange juice, lime juice, orange zest, olive oil, garlic, hot pepper sauc, ginger, scallion and oregano.
2. Add the chicken, turning to coat. Cover and marinate in the refrigerator for about 3 hours or overnight.
3. Remove the chicken from the marinade and sprinkle with salt and pepper.
4. Place on a prepared grill about 6 inches from heat (the chicken may also be cooked on an indoor grill or broiled, if desired).
5. Grill, turning, for about 10 minutes (or until a fork can be inserted into the chicken with ease). (If using an indoor grill, reduce the time to about 5-6 minutes.)

Nutritional information for one serving:
Calories: 172
Total fat: 4.9g
Cholesterol: 68mg
Total carbs: 3g
Protein: 27.6g

Chicken and Mushrooms

2009-02-26T19:30:00.000-08:00

Ingredients:
4 small boneless chicken breasts
2 1/2 cups sliced mushrooms
1 tablespoon minced onion flakes
1/2 cup chopped red or green pepper
1 dash garlic powder
2 teaspoons honey
1/4 cup soy sauce

Preparation:
1. Preheat the oven to 350 degrees F.
2. Place the chicken breasts in a 9×13 baking dish.
3. Sprinkle the chicken with the onion flakes.
4. In a small bowl, combine the honey, soy sauce, and garlic powder; pour the mixture evenly over the chicken.
5. Cover and bake for about 30 minutes.
6. Spread the mushrooms and red or green peppers evenly over the chicken and continue to bake, covered, for about 20 more minutes (or until the mushrooms are tender).

Nutritional information for one serving:
Calories: 189
Total fat: 8.3g
Cholesterol: 55mg
Sodium: 1063mg
Total carbs: 7.3g
Fiber: 1g
Protein: 21.7g

Grilled Shrimp Skewers

2009-02-08T04:30:00.000-08:00

Ingredients:
24 large shrimp
2 garlic clove, finely chopped
1/2 cup light soy sauce
1 tablespoon ginger root, freshly grated
2 tablespoons toasted sesame seeds
1 tablespoon toasted sesame oil
1/4 cup peanut oil, plus extra for drizzling
1 tablespoon fresh lime juice
2 tablespoons white wine vinegar
salt and pepper, to taste

Preparation:
1. Soak 8 4-inch wooden skewers in cold water for about 1 hour.
2. Thread the shrimp onto each skewer so that the it lies flat.
3. In a small bowl, whisk together the soy sauce, sesame oil, peanut oil, lime juice, white wine vinegar, garlic and ginger.
4. Place the shrimp skewers onto a plate and drizzle with peanut oil to lightly coat.
5. Season with salt and pepper to taste.
6. Heat the grill and grill the shrimp for about 2 minutes on each side (or until just cooked through).
7. Place the shrimp on a platter, drizzle with vinaigrette and sprinkle with sesame seeds.

Nutritional information for one serving:
Calories: 124
Calories from fat: 93
Total fat: 10.4g
Cholesterol: 32mg
Total carbs: 2.5g
Protein: 6g

Grilled Vietnamese Chicken

2009-02-08T04:25:00.000-08:00

Ingredients:
4 boneless skinless chicken breasts
3 garlic cloves, minced
2 teaspoons black pepper (or red pepper flakes)
2 tablespoons fish sauce
2 tablespoons lemon juice
2 tablespoons molasses
1 tablespoon dark sesame oil

Preparation:
1. Heat the grill.
2. Place all the ingredients (except the chicken) in a shallow glass baking dish and stir them together.
3. Make a few shallow slits across the chicken breast, going a little deeper in the thick end.
4. Make a few shallow slits longways, resulting in a slight diamond pattern in the meat.
5. Place the chicken in the marinade, making sure some gets into the slits.
6. Leave the chicken to marinate for about 10-15 minutes to pick up the flavor.
7. Place the chicken on the grill and cook for about 8-10 minutes (until no longer pink), turning once during cooking.

Nutritional information for one serving:
Calories: 199
Calories from fat: 44
Total fat: 4.9g
Cholesterol: 68mg
Total carbs: 9.9g
Protein: 28g