By: Naomi

Pan Grilled Chicken

Ingredients

• 3 tablespoons Japanese dark soy sauce
• 1 1/2 tablespoons sugar
• 2 cloves garlic, peeled and crushed
• 1 inch ginger root, peeled and mashed
• 2 spring onions, sliced fine right up to the green section (scallions)
• 1 tablespoon roasted and then lightly crushed sesame seeds ground black pepper
• 2 tablespoons sesame oil (I use only 1 with a non-stick pan)
• 2 tablespoons sake (rice wine or dry sherry should also do fine - In fact I use a trick my aunt taught me of soaking ginger)
• 350 g boneless skinless chicken breasts, slice into 1/8 inch thick slices and pounded
• 1 tablespoon vegetable oil
• 4 large mushrooms, sliced
• 2 fresh hot green chili peppers, cut crossways into 1 cm segments (you can de-seed and use 1)

  4 servings
  2 hours 15 minutes 2 hrs prep

Preparation:

1. Mix the soy sauce, sugar, garlic, ginger, spring onions, sesame seeds, black pepper (I use lots of it), sesame oil and sake in a bowl.
2. Spread the chicken slices in a dish and pour this marinade over it.
3. Keep for an hour at least.
4. When ready to eat heat oil in a fry pan over medium-high heat and when really hot put in as many of the chicken pieces the pan can take.
5. Cook till lightly browned on both sides.
6. Remove to a warm serving dish.
7. Now add the mushrooms and green chili to the pan and pour the remaining marinade to the pan and stir for one minute.
8. Pour over the chicken pieces.
9. Serve hot.

Nutrition Facts:

• Calories 284
• Calories from Fat 131 (46%)
• Amount Per Serving %RDA
• Total Fat 14.6g 22%
• Saturated Fat 2.5g 12%
• Polyunsat. Fat 6.1g
• Monounsat. Fat 5.0g
• Cholesterol 74mg 24%
• Sodium 68mg 2%
• Potassium 422mg 12%
• Total Carbohydrate 9.2g 3%
• Dietary Fiber 1.1g 4%
• Protein 28.9g 57%

Grilled Lime Chicken

• 1/4 cup fresh parsley, Chopped
• 1/2 teaspoon grated lime zest
• 1 cup dry white wine or Chablis
• 1/2 teaspoon pepper, freshly ground
• 2 tablespoons lime juice
• 6 chicken breast halves (6 (4 oz each) skinned, boned chicken breast halves)

  6 servings
  5 minutes

Grilled Lime Chicken.

Preparation:

1. Combine all ingredients except chicken in a shallow baking dish.
2. Add chicken, turning to coat.
3. Cover and marinate in refrigerator for 1 day.
4. Remove chicken from marinade, reserving marinade.
5. Coat grill rack with Pam, place rack on grill over medium-hot coals.
6. Place chicken on rack, and cook 5 minutes on each side or until done, basting with reserved marinade.

Nutrition Facts:

• Calories 154
• Calories from Fat 60 (39%)
• Amount Per Serving %RDA
• Total Fat 6.7g 10%
• Saturated Fat 1.9g 9%
• Polyunsat. Fat 1.4g
• Monounsat. Fat 2.7g
• Cholesterol 46mg 15%
• Sodium 49mg 2%
• Potassium 212mg 6%
• Total Carbohydrate 1.0g 0%
• Dietary Fiber 0.1g 0%
• Protein 15.3g 30%

Grilled Chicken Dijon

• 1/2 bottle Italian salad dressing (fat-free okay)
• 1/2 cup Dijon mustard (more according to taste)
• 6 boneless skinless chicken breasts

  6 servings
  15 minutes 5 mins prep

Preparation:

1. In a resealable plastic bag, or flat container with lid, mix dressing and mustard.
2. Add chicken breast and marinate in refrigerator at least 2 hours, turning often.
3. Grill over hot grill for 10 minutes on each side or until chicken is no longer pink.
4. Can also be baked in 350 degree oven until chicken is done.

Nutrition Facts:

• Calories 171
• Calories from Fat 33 (19%)
• Amount Per Serving %RDA
• Total Fat 3.7g 5%
• Saturated Fat 1.1g 5%
• Polyunsat. Fat 0.8g
• Monounsat. Fat 1.3g
• Cholesterol 88mg 29%
• Sodium 76mg 3%
• Potassium 266mg 7%
• Total Carbohydrate 0.0g 0%
• Dietary Fiber 0.0g 0%
• Protein 32.3g 64%

Linguine Tuna Salad

• 8 ounces linguine
• 1/4 cup lemon juice
• 1/4 cup light olive oil
• 1/4 cup green onions, chopped
• 1 tablespoon sugar
• 1 teaspoon Italian seasoning
• 1 teaspoon seasoning salt
• 2 (6 ounce) cans tuna, Drained
• 10 ounces frozen green peas, thawed
• 2 medium tomatoes, chopped (firm)

  10-12 servings
  30 minutes 20 mins prep

Preparation:

1. Break linguine lengthwise into thirds and cook according to package directions; drain.
2. Meanwhile, in a large bowl, combine lemon juice, oil, onions, sugar, Italian seasoning, and salt, mix well.
3. Add hot linguine; toss.
4. Flake tuna with a fork, then stir tuna and thawed peas into the linguine mixture. Gently toss in chopped tomatoes.
5. Cover; chill several hours or overnight to blend flavors. Serve cold.
6. Refrigerate any leftovers.

Nutrition Facts:

• Calories 215
• Calories from Fat 68 (31%)
• Amount Per Serving %RDA
• Total Fat 7.6g 11%
• Saturated Fat 1.2g 6%
• Polyunsat. Fat 1.2g
• Monounsat. Fat 4.6g
• Cholesterol 12mg 4%
• Sodium 49mg 2%
• Potassium 233mg 6%
• Total Carbohydrate 24.0g 7%
• Dietary Fiber 2.2g 8%
• Protein 12.6g 25%

Grilled Lemon Salmon

• 2 teaspoons fresh dill
• 1/2 teaspoon pepper
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1 1/2 lbs. salmon fillets
• 1/4 cup packed brown sugar
• 1 chicken bouillon cube, mixed with
• 3 tablespoons water
• 3 tablespoons oil
• 3 tablespoons soy sauce
• 4 tablespoons finely chopped green onions
• 1 lemon, thinly sliced
• 2 slices onions, separated into rings

  4 servings 27 minutes 12 mins prep

Grilled Lemon Salmon.

Preparation:

1. Sprinkle dill, pepper, salt and garlic powder over salmon.
2. Place in shallow glass pan.
3. Mix sugar, chicken bullion, oil, soy sauce, and green onions.
4. Pour over salmon.
5. Cover and chill for 1 hour, turn once.
6. Drain and discard marinade.
7. Put on grill on medium heat, place lemon and onion on top.
8. Cover and cook for 15 minutes, or until fish is done.

Nutrition Facts:

• Calories 362
• Calories from Fat 147 (40%)
• Amount Per Serving %RDA
• Total Fat 16.4g 25%
• Saturated Fat 2.3g 11%
• Polyunsat. Fat 8.4g
• Monounsat. Fat 4.1g
• Cholesterol 88mg 29%
• Sodium 1352mg 56%
• Potassium 704mg 20%
• Total Carbohydrate 18.7g 6%
• Dietary Fiber 1.8g 7%
• Protein 36.2g 72%

Red, (Egg) White, and Blue Omelette

• 3 egg whites
• Cinnamon, to taste
• Sugar substitute, to taste (optional)
• 1 tablespoon nonfat milk (optional)
• 5 medium strawberries, cleaned, hulled, and coarsely chopped (Must be FRESH!)
• 1/3 cup blueberries (fresh or frozen)
• Cinnamon, to taste
• Sugar substitute, to taste (optional)
• 1 slice whole-wheat bread (optional)

  1 servings
  30 minutes 15 mins prep

Preparation:

1. Mix egg whites, cinnamon, sugar, and milk (if using) together until blended and frothy.
2. Pour into a not-stick skillet sprayed with Pam.
3. When egg is almost set, drop strawberries evenly over.
4. Let cook for a little longer.
5. Flip over and quickly cook other side.
6. Meanwhile, toast bread (if using) and place blueberries, cinnamon, and sugar (if using) in a small, microwavable dish.
7. Microwave for about a minute, stirring once halfway through.
8. Fold omelet, strawberries inside, and place over toast.
9. Top with blueberries and its juices (or you can even put half or all of the blueberry sauce inside omelet before folding- your choice).
10. BON APPETIT!

Nutrition Facts:

• Calories 94
• Calories from Fat 3 (3%)
• Amount Per Serving %RDA
• Total Fat 0.4g 0%
• Saturated Fat 0.0g 0%
• Polyunsat. Fat 0.2g
• Monounsat. Fat 0.1g
• Cholesterol 0mg 0%
• Sodium 165mg 6%
• Potassium 284mg 8%
• Total Carbohydrate 12.1g 4%
• Dietary Fiber 2.7g 10%
• Protein 11.1g 22%

White Bean & Tuna Salad

• 1 (19 ounce) can cannellini beans
• 1 (6 ounce) can solid white tuna packed in water
• 2 tablespoons green onions, sliced
• 2 tablespoons extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 clove garlic, minced

  4 servings
  10 minutes 10 mins prep

Preparation:

1. Rinse and drain beans.
2. Drain and flake tuna.
3. Combine all ingredients.
4. Refrigerate.

Nutrition Facts:

• Calories 303
• Calories from Fat 76 (25%)
• Amount Per Serving %RDA
• Total Fat 8.5g 13%
• Saturated Fat 1.4g 6%
• Polyunsat. Fat 1.2g
• Monounsat. Fat 5.4g
• Cholesterol 17mg 5%
• Sodium 168mg 7%
• Potassium 867mg 24%
• Total Carbohydrate 34.3g 11%
• Dietary Fiber 8.6g 34%
• Protein 23.2g 46%

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Naomi

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