Healthy Grilled Chicken Paillard
I found this recipe on the Food Network website and thought it was quick, easy and definitely health worthy to share with you- minus the bread of course!
Ingredients:
- 2 ripe medium tomatoes (1 red and 1 yellow), cored and roughly chopped (about 1 1/2 cups)
- 1 clove garlic, peeled and smashed
- 1 scallion (white and green parts), thinly sliced
- 3 tablespoons extra-virgin olive oil, plus additional for brushing
- 2 teaspoons red wine vinegar
- 2 teaspoons kosher salt, plus additional for seasoning
- Freshly ground black pepper
- 1/3 cup torn fresh basil
- 3 tablespoons roughly chopped fresh tarragon
- 3 tablespoons roughly chopped fresh flat-leaf parsley
- 4 chicken paillards, about 6 ounces each (see chef’s note, below)
Directions
Prepare an outdoor grill or your George Foreman
Toss the tomatoes, garlic, scallion, the 3 tablespoons olive oil, vinegar, the 2 teaspoons salt, and black pepper to taste in a medium bowl. Add all the herbs to the bowl but don’t toss.
Brush the chicken paillards lightly with olive oil and season with salt and black pepper to taste. Grill the chicken, turning once, until cooked through, about 2 minutes per side. Stir the herbs into the tomatoes. Put a paillard on each of 4 plates, spoon some herb-tomato salad on top (watch out for the smashed garlic-you might want to remove it), and serve.
Calories: 300
Fat: 13 grams
Saturated Fat: 2 grams
Protein: 40 grams
Total carbohydrates: 4 grams
Sugar: 2 grams
Fiber: 1 gram
Cholesterol: 99 milligrams
Sodium: 1082 milligrams
Melissa’s Tips:
You can cut some of the fat in this recipe by using a non stick cooking spray on the grill for the chicken instead of brushing it with olive oil. If you are sodium sensitive I would also recommend just one teaspoon of salt in the tomato salad vs the two the recipe calls for and omit salting the chicken altogether.
Paillards, a.k.a. scaloppini, are very thin pieces of meat or fish. They cook in a wink and are easy to make: Start with a boneless, skinless chicken breast. Place between two sheets of plastic wrap or waxed paper. Use a meat pounder or the bottom of a small, heavy skillet to pound to an even thickness of about 1/2 inch. You also can save yourself time by asking your butcher to do it for you.
Posted in Healthy Recipes on August 2nd, 2012 by admin | | 0 Comments
Super Shakes! Shake it Your Whey!
Looking for Low Calories without Low Flavor? Here are two shakes that are sure to satisfy! Super Berry Blast and Banana Peanut Butter Passion!
Super Berry Blast – 196 Calories 26 Protein 10 Carbs, 1 Fat
8oz Light Cranberry Juice sweetened with Splenda,1/4 Cup Blueberries, 1/4 Cup Strawberries fresh or Frozen, 1 Scoop High Five Vanilla Protein, 1/2 Cup Ice
Blend and Enjoy!
Banana Peanut Butter Passion
213 Calories, 29 Protein, 18 Carbs, 4.5 Fat
8-10 oz Water, 1 Scoop Vanilla High Five Protein, 1/2 Banana, 1tbsp Natural Peanut Butter, 1/4 to 1/2 Cup Crushed Ice. If you are looking to add a little more protein and make a meal replacement out of it sub the water for 8oz 1% Milk!
Blend and Dee-Lish!
Posted in Healthy Recipes, Nutrition on July 23rd, 2012 by admin | | 0 Comments
Healthy Paella Primavera
I found this gorgeous recipe for Paella Primavera in last month’s Vegetarian Times Magazine. The color and flavor was great! It also wasn’t too labor intensive to make. I served it as a side with grilled chicken – but fish could also be paired with it quite nicely! For those of you who like a little extra bite, a little crushed red pepper will add some good heat.
2 1/2 tsp. Olive Oil
3 Cups Broccoli florets
1 red bell pepper chopped
6 green onions thinly sliced
3 Cups low sodium vegetable broth
3 cloves garlic minced
1 tsp. saffron threads
1 Cup short grain white rice, such as Valencia
1 Cup fresh or frozen baby peas
1 cup halved grape tomatoes
12 pitted green olives, halved
12 pitted black olives, halved
1 lemon cut into wedges
1/4 Cup fresh parsley chopped
1. Heat oil in large nonstick skillet over medium heat. Add broccoli, bell pepper and green onions. Cook 5 min. Stir in broth, garlic, and saffron; bring to a boil. Sprinkle rice over ingredients, reduce heat to medium – low and simmer, covered 10 minutes.
2. Sprinkle peas, tomatoes, and olives over rice. Cover and cook paella 8 minutes, or until rice is tender. Remove from heat, and let rest, covered, 5 minutes. Season with salt and pepper.
3. To serve, spoon paella into 6 bowls, and garnish each with lemon wedges and parsley.
Per 1/2 Cup Serving:
100 Calories, 2.5 Protein, 1.5 Fat, 20 Carbohydrate, 85 Sodium
Posted in Healthy Recipes on March 27th, 2012 by admin | | 0 Comments
Shrimp and Asparagus Salad
February is here and spring is quickly approaching bringing with it the promise of new beginnings and the follow through of new resolutions. Whether your resolution was to get more exercise, shed some stubborn fat or incorporate more leafy greens into your diet; here is a heart healthy salad that is sure to satisfy without sabotaging your success!
Start to Finish in 30 Minutes!
- 1 pound fresh or frozen medium shrimp in shells
- 1/2 teaspoon finely shredded orange peel
- 2 tablespoons orange juice
- 1 pound fresh asparagus, trimmed
- 3 oranges
- Orange juice (optional)
- 1 tablespoon olive oil or salad oil
- 1 tablespoon white wine vinegar
- 1 clove garlic, minced
- 1 teaspoon chopped fresh tarragon
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 6 cups torn mixed salad greens
- 1/4 cup sliced green onions
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Directions
Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels. In a large saucepan, bring 4 cups water to boiling. Add shrimp; reduce heat. Simmer, uncovered, for 1 to 3 minutes or until shrimp are opaque. Drain in colander. Rinse with cold water; drain again. Transfer shrimp to a bowl. Add orange peel and the 2 tablespoons orange juice; toss gently to coat.
In a covered medium saucepan, cook asparagus in a small amount of boiling water for 4 to 6 minutes or until crisp-tender. Drain in colander. Rinse with cold water; drain again.
Peel oranges. Working over a bowl, cut oranges into sections; reserve 1/3 cup of the juice. (If necessary, add additional orange juice to make 1/3 cup.) In a small bowl, whisk together the 1/3 cup orange juice, the oil, vinegar, garlic, tarragon, salt, and pepper.
In a large bowl, combine shrimp, asparagus, orange sections, greens, and green onions. Pour dressing over all; toss gently to coat.
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Nutrition Facts
Nutrition facts per serving:
- Servings Per Recipe 4
- Calories 233
- Protein(gm)26
- Carbohydrate(gm)18
- Fat, total(gm)6
- Cholesterol(mg)172
- Saturated fat(gm)1
- Dietary Fiber, total(gm)4
- Sodium(mg)165
*Percent Daily Values are base on a 2,000 calorie diet
Posted in Healthy Recipes on February 7th, 2012 by admin | | 0 Comments
Black Bean, Edamame and Wheat Berry Salad
This is a great summer salad full of flavor, color, and is a good source of Complex Carbohydrates. There is some protein in the beans but I think a good balance would be to serve it with Grilled Tilapia, Shrimp or Chicken. I also substituted the red wine vinegar for my favorite Trader Joe’s Balsamic Vinegar, YUMMY! Another twist would be to add some chopped walnuts and maybe dice up some crunchy red bell pepper…..
Great recipe, took it to a bbq recently and it was a hit.The only thing that is a little time consuming are the preparation of the wheat berries, but trust me its totally worth it. The serving size says 3/4 Cup, but I thought that was too much for me so I went with about Enjoy!
Serves 6 (3/4-cup servings)
INGREDIENTS
4 cups water
1/2 cup dry wheat berries
1/2 of a 15-ounce can of black beans, rinsed and drained
1 cup frozen, shelled edamame, thawed
1 cup chopped tomato
1/2 cup red onion, finely chopped
2 Tbsp. Pompeian Red Wine Vinegar
3 Tbsp. Pompeian OlivExtra Plus
Salt and black pepper to taste
Preparation
1. Combine water and wheat berries in a medium saucepan and bring to a boil. Reduce heat, cover and simmer 55 minutes or until wheat berries are just tender.
2. Place in a fine mesh strainer and run under cold water to cool quickly, drain well.
3. Combine the wheat berries with the remaining ingredients in a medium bowl. Serve immediately or cover with plastic wrap and refrigerate up to 8 hours in advance.
Remarks
Wheat berries are unprocessed wheat kernels and are sold in major supermarkets and health food stores.
Posted in Healthy Recipes on September 7th, 2010 by admin | | 0 Comments
Mango and Radish Salad with Lime Dressing
This is one summer salad that is definitely as pleasing to the eye and waistline as it is to the pallet. Very light and crisp to help keep your menu cool on a hot summer day. Simple ingredients include crunchy red radishes, lemony mango, cucumber and Lime. The original recipe calls for olive oil and honey as part of the dressing, but I have found that omitting these two items, cuts down calories and doesn’t cut out the flavor of the salad.
1 Mango, peeled and sliced into wedges
1/2 English Cucumber
1 Bunch Radishes halved or quartered
1 Tbsp finely grated lime zest and 2 Tbsp lime juice (from 2 limes)
2 Tbsp EVOO (extra virgin olive oil)
1 Tbsp Honey
Course Salt (optional)
Arrange mango, radishes, and cucumber in a large salad bowl or platter, whisk ingredients of dressing together and drizzle over salad. This is a fun salad to entertain with and is so simple to make! I encourage you to make it as the recipe says the first time, and then the second time try it without the honey and olive oil – You really don’t miss them and are cutting out 300 calories! Enjoy! I found this recipe in my May 2010 Martha Stewart Living Magazine, who knew sometimes Martha can be simple.
Posted in Healthy Recipes on July 21st, 2010 by admin | | 0 Comments
Walnut Stuffed Chicken Roulade
This is one of the new yummy healthy chicken recipes I found in my Martha Stewart Magazine last month! Tried and true, it passed all tests: Quick, Simple, Tasty, Healthy and doesn’t it look pretty? At only 280 Calories per serving 23 protein and 8 carbs you are in for a treat! Another twist I thought might be tasty would be to add a few sun dried tomatoes for some extra flavor and color, or possibly a little mozzarella. For the recipe follow the link below!
Walnut Stuffed Chicken Roulade
Posted in Healthy Recipes on July 2nd, 2010 by admin | | 0 Comments
Summer Cocktails That Won’t Ruin Your Waistline
Along with summertime come bbq’s and cocktails, two things that can definitely sabatoge anyones diet and hard work throughout the week at the gym. Here is the low down on alcohol, it contains 7 calories per gram! Protien and Carbohydrates contain 4 and Fats contain 9. So alcohol is almost as high in calories as a gram of fat! That being said when you combine it with all the sugary mixers that most bar tenders use; your average 3-4 oz cocktail ends up being around 400 calories! I don’t know about you but 400 calories is about 40 minutes of cardio for me! So here are some cleaner cocktail recipes to help keep you on track and not ruin your waistline while enjoying some summer fun.
Margarita
3oz Light Limeade ( premade frozen) or make your own with limes, water, and sugar substitute
Juice of 1 Lime
2 oz Tequila
1.5 Triple Sec
Ice
Blend and serve or simply pour over ice. Salt to taste (optional)
Calories:180
Cosmopolitan
3 oz Light Sugar Free Cranberry Juice Cocktail or Sub Crystal Light ( even fewer calories )
1 oz Rasberry Vodka
Squeeze of Lime
Lemon Twist for Garnish
Shake together with ice and strain into fancy glass of your choice
Calories: 98
As with anything enjoy in moderation! Having a party at home is also more personal, economical, and keeps you safe and off the roads.
Posted in Healthy Recipes on August 18th, 2009 by Melissa | | 0 Comments
Grilled Chicken Pitas
recipe courtesy of Paula Deen on the Food Network
You have got to try this one its healthy tasty and low carb!
Ingredients
3 boneless, skinless chicken breasts (about 1 1/2 pounds)
3 tablespoons plus 2 teaspoons fresh lemon juice, divided
3 tablespoons soy sauce ( go low sodium )
1 clove garlic, minced
2 teaspoons dried oregano, divided
2 small tomatoes, finely chopped
1/4 cup olive oil
For the yogurt sauce:
8 ounces (1 cup) unflavored yogurt
1 clove garlic, minced
1/4 cup finely chopped walnuts
1 tablespoon olive oil
Olive oil cooking spray
1 large Vidalia or purple onion, cut into thin rings
6 pita breads
1/2 head romaine lettuce, finely chopped
1 (10.6-ounce) jar kalamata olives, drained, halved, and pitted, or other black olives
Alfalfa sprouts
Salt
Freshly ground black pepper
Posted in Healthy Recipes on August 7th, 2009 by Melissa | | 0 Comments
Satisfy Your Sweet Tooth with this Low Calorie Chocolate Chip Cookie Recipe
We all get the urge for something sweet now and then and sometimes nothing but the real thing will do. Here is a quick easy and low calorie Chocolate Chip Applesauce Cookie recipe from Cooking Light. Tried and true these are great and one of my Honey’s Favorites!
Yield
3 dozen (serving size: 1 cookie)
Ingredients
1 1/4 cups all-purpose flour
1 1/2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup applesauce
1 cup packed brown sugar
1/4 cup butter, softened
1 tablespoon vanilla extract
1 large egg
1 cup semisweet chocolate chips
Cooking spray
Preparation
Preheat oven to 375°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a small bowl; stir well with a whisk.
Spoon applesauce into a fine sieve over a bowl; let stand 15 minutes. Discard liquid. Scrape drained applesauce into a large bowl. Add sugar and butter; beat with a mixer at medium speed until light and fluffy (about 2 minutes). Beat in vanilla and egg. Add flour mixture; beat at low speed until well-blended. Fold in chips.
Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray. Bake at 375° for 10 minutes or until almost set. Cool on pan 2 to 3 minutes or until firm. Remove cookies from pan; cool on wire racks.
Nutritional Information
Calories:78 (33% from fat)
Fat:2.9g (sat 1.7g,mono 0.9g,poly 0.2g)
Protein:0.8g
Carbohydrate:12.8g
Fiber:0.2g
Cholesterol:10mg
Iron:0.5mg
Sodium:87mg
Calcium:20mg
Posted in Healthy Recipes on January 28th, 2009 by Melissa | | 0 Comments
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