Started to get bored with some of the same old recipes I’ve been having on my weight loss program so I thought I’d try some new ones. They have turned out to be very good and low in calorie. These are the ones that I have tried so far this week and been very happy with:

Oriental Shrimp

2 tsp. Citrus Juice
2 tsp. Cornstarch
1/4 cup Citrus Juice
1 tbl. Sugar
1 tbl. Black Beans; rinsed, drained and chopped
3 tbl. Rice Vinegar
2 tbl. Soy Sauce
2 tsp. Sesame Oil
2 Red Chilies; seeded & chopped
3/4 lb. uncooked large Shrimp; fresh or frozen (thawed) peeled and deveined
2 Green Onions; sliced (2 tbl. spoons)

1. Mix 2 tsp. citrus juice and the cornstarch, set aside

2. Mix 1/4 cup citrus juice, sugar, black beans, vinegar, soy sauce, sesame oil & chilies in a skillet or wok, heat to boiling, add shrimp.

3. Stir fry 4 or 5 minutes or until shrimp are pink and firm.

4. Stir in cornstarch mixture, cook and stir for about 1 min. or until thickened. Stir in onions.

Shrimp: Serving size 1 serving; cal. 105; cal. from fat 25g; fat; 3g; saturated fat 0g; cholesterol 80 mg; sodium 560 mg; carbohydrate 10g; dietary fiber 1g; protein 10g.

Optional: Serve on a bed of brown rice with tomatoes and green onions for garnish.

Brown Rice: Serving size 1/2 cup (54g) about 1 cup cooked; amount per serving: cal. 190; cal. from fat 15g; total fat 1.5g; saturated fat 0 g; cholesterol 0 mg; sodium 20 mg; total carbohydrate 42g; dietary fiber 2g; sugars 0g; protein 4g.

SPICED CHICKEN BREASTS

Spiced Paste:
1 large garlic clove
1 1/2 teaspoons kosher salt
1 small fresh red or green chili like serrano or cayenne
1/3 cup low-fat plain yogurt
1 tablespoon fresh lemon juice
2 teaspoons grated peeled fresh gingerroot
1 1/2 teaspoons ground coriander seeds
3/4 teaspoon turmeric
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1/8 teaspoon ground cloves
4 skinless boneless chicken breast halves (approx 1 1/4 pounds total)
1 small red onion
2 teaspoons vegetable oil
Yogurt Sauce:
1/2 cup low-fat plain yogurt
1 teaspoon fresh lemon juice
pinch cayenne
Spice Paste:
Mince garlic with salt and mash to a paste. Mince chili (including seeds for a spicier paste). Stir together with garlic paste and remaining spice paste ingredients in a bowl.

Cut 3 diagonal cuts about 1/4 inch deep in each chicken breast. Rub spice paste into cuts and all over chicken. Marinate chicken, covered, 30 minutes at cool room temperature. Preheat broiler and line broiler pan with foil. Cut onion in half through root end and reserve 1 half for sauce. Slice remaining onion half in thin slices, separating layers. While broiling chicken, soak onion slices in ice water in small bowl. Arrange chicken leaving plenty of room between each piece on broiler pan. Coat chicken with 1 teaspoon vegetable oil and broil about 3 inches from heat 8 minutes. Turn chicken over and brush with remaining teaspoon vegetable oil. Broil chicken about 6 minutes or until lightly browned and no longer pink in the center. Prepare sauce while chicken is broiling: Mince enough reserved onion to measure 1 tablespoon and stir all sauce ingredients together in a small bowl. Drain soaked onion and pat dry between paper towels. Top chicken with onion slices and serve with yogurt sauce.

Serves 4. Per serving, including yogurt sauce, about 222 calories and 5 grams fat.

Fiesta Skillet Spaghetti

1/2 tsp olive oil
1 lb ground chicken breast, skinless
1/2 c onions, chopped
1/2 c bell peppers, chopped
15 ozs tomato sauce
4 c water
1 env taco seasoning mix
8 ozs thin spaghetti, uncooked
1/2 c fat-free cheddar cheese, shredded

Heat oil in a 12″ skillet over medium heat. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Stir in water, tomato sauce and taco seasoning mix. Bring to a boil. Add the uncooked spaghetti. Reduced heat covered and simmer until spaghetti is tender, about 25 minutes. Sprinkle with cheese.

6 servings; 290 Calories; 2g Fat; 23g Protein; 38g Carbohydrate; 44mg Cholesterol; 899mg Sodium

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