Recipes

Thai Grilled Shrimp Skewers with Watermelon & Avocado

(from http://www.cleaneatingmag.com/Recipes/Recipe/Thai-Grilled-Shrimp-Skewers-with-Watermelon-Avocado.aspx)

INGREDIENTS:

  • 1 jalapeño chile pepper, stemmed (TIP: For less heat, remove seeds.)
  • 1 large clove garlic
  • 1 1-inch piece fresh ginger, peeled
  • 1 cup low-fat coconut milk
  • 1/3 packed cup fresh mint
  • 1/4 cup fresh lime juice
  • 1 tbsp fish sauce
  • 24 jumbo (21-25) shrimp, peeled, deveined and tails removed
  • High-heat cooking oil (such as sunflower, safflower or grape seed oil), as needed
  • 1 avocado, peeled, pitted, and cut into 16 cubes (TIP: Slice avocado lengthwise into quarters, then cut each slice into 4 chunks)
  • 3 cups cubed seedless watermelon

EQUIPMENT:

  • 8 bamboo skewers, soaked for 1 hour

INSTRUCTIONS:

  1. Prepare marinade: In a blender or food processor, blend jalapeño, garlic, ginger, milk, mint, lime juice and fish sauce on high speed until smooth, about 2 minutes.
  2. In a square baking dish, add shrimp and top with marinade. Cover and refrigerate for 1 hour.
  3. Lightly oil grill with cooking oil. Preheat grill to medium-high. Remove shrimp from marinade and thread on skewers with avocado and watermelon, dividing evenly; discard remaining marinade. Grill, turning once, for 6 to 7 minutes, until shrimp are opaque throughout.

Nutrients per serving (2 skewers): Calories: 223, Total Fat: 8 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 15.5 g, Fiber: 3 g, Sugars: 10 g, Protein: 24.5 g, Sodium: 294 mg, Cholesterol: 172 mg

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Chicken Salad

2 boneless, skinless chicken breasts

A bowl full of your favorite veggies

1. Grill or saute chicken

2. Make your favorite salad

3. Add chicken

4. Dress with olive oil, balsamic vinegar, and spices

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Chicken and Fire Roasted Corn Lettuce Wrap

2 boneless, skinless chicken breasts

1/4 tsp ground cumin

juice of 1 lemon

juice of 2 limes

2 ears of corn

2 plum tomatoes

1 sweet yellow onion sliced into 1/2″ rings

1 jalapeno pepper

1 peach, diced

1 avocado, cubed

1/2 cup fresh cilantro leaves

sea salt and pepper to taste

1 head of bibb lettuce, leaves separated into lettuce cups (can’t find bibb, Boston will do)

1. Place chicken in a large Ziploc bag. Toss in cumin and juices from lemon and one lime.  Shake to coat, and marinate for 30 minutes.

2. Heat an indoor or outdoor grill and coat the grates with canola oil.  Remove chicken from bag and place on the grill along with the corn, tomatoes, onion slices and jalapeno.  Grill until chicken is cooked through and the vegetables are golden on each side, about 15-20 minutes.  Remove from grill and allow to cool.

3. Chop chicken into cubes; cut corn off the cob; chop tomatoes, onions and jalapeno (remove ribs and seeds for less heat).

4. Place the chicken and vegetables in a bowl; add the cilantro, peach, and juice of 1 lime; toss to coat.  Add a pinch of sea salt and freshly cracked black pepper to taste.  Serve in lettuce cups or serve as a salad.

Nutrients per serving:

Calories:238, Total fat: 8g, Saturated fat:1g, Trans fat: 0g, Cholesterol: 45mg, Sodium: 258mg, Total carbohydrates:25g, Dietary fiber: 6g, Sugars: 7g, Protein: 21g, Iron: 1mg

From: Oxygen “Your Flat Belly Guide”2012, pg 116.

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