* Exported from MasterCook *
Grilled Chile-Lime Chicken
Recipe By :
Serving Size : 4 Preparation Time :0:20
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons lime zest
1/4 cup lime juice
1/4 cup olive oil
2 tablespoons cilantro -- chopped
1/2 teaspoon sugar
1/2 teaspoon salt
1 small jalapeno -- seeded, finely chopped
1 clove garlic -- finely chopped
1 pound chicken breasts, no skin, no bone, R-T-C
To make marinade, in shallow glass or plastic dish, or resealable food-storage plastic bag, mix all ingredients except chicken.
Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick. Add chicken to marinade; turn to coat. Cover dish or seal bag; refrigerate at least 30 minutes but no longer than 24 hours.
Heat coals or gas grill for direct heat. Remove chicken from marinade; discard marinade. Cover and grill chicken over medium heat 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). You can cook indoors on a George Foreman type grill.
Per Serving (excluding unknown items): 265 Calories; 17g Fat (56.5% calories from fat); 26g Protein; 3g Carbohydrate; trace Dietary Fiber; 69mg Cholesterol; 329mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates.
NOTES : Makes 4 servings, each serving provides: 265 calories; 17g fat; 329mg sodium; 3g carbs; 26g protein.
If it is too time consuming, you don't have to pound the chicken. It will grill just fine as is. It just cuts the cooking time in half and the chicken doesn't dry out at all when you pound it a bit.
* Exported from MasterCook *
Guiltless Salmon Burger
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound skinless wild salmon fillet
1 Tbsp. Dijon mustard
1 Tbsp. reduced-fat mayonnaise
1 Tbsp. chopped fresh chives
1 Tbsp. soy sauce
1 tsp. Asian sesame oil
1/4 tsp. salt
1/8 tsp. freshly ground pepper
1/3 cup sesame seeds
2 tsp. peanut oil
4 whole wheat buns
4 tomato slices
1 1/2 cups baby greens
Remove and discard any bones from salmon, then cut into 1-inch pieces. In a food processor, pulse salmon just until finely chopped (do not overprocess). Transfer salmon to a medium bowl. Add mustard, mayonnaise, chives, soy sauce, sesame oil, salt, and pepper; stir to combine. Form mixture into four 3 1/2-inch patties. Generously sprinkle one side of each patty with sesame seeds.
Brush peanut oil over bottom of a large nonstick skillet to coat evenly. Place skillet over medium-high heat. Place burgers, seed side down, in skillet; cook until sesame seeds brown lightly, 2 to 3 minutes, reducing heat slightly if necessary. With a spatula, gently turn burgers over and cook just until opaque in the center, about 3 minutes.
Transfer salmon burgers to buns, and top with tomato slices and greens.
Per serving (with bun): 346 calories (47% from fat); 18 g fat (2.5 g saturated, 7 g monounsaturated, 8.5 g polyunsaturated); 20 g protein; 20 g carbohydrates; 4 g fiber; 60 mg cholesterol; 142 mg calcium
Personally, I don't use the bun. These 'burgers' are so incredibly good that I don't want to get full on the bread, I want to eat as much of the salmon as I can.
* Exported from MasterCook *
Herbed Salisbury Mushroom Steaks
Recipe By :
Serving Size : 5 Preparation Time :0:25
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package sliced fresh mushrooms (3 cups) -- (8 oz)
1 lb extra-lean (at least 90%) ground beef
1/4 cup plain bread crumbs
1/4 cup fat-free egg product
1/4 cup fat-free (skim) milk
3/4 teaspoon dried thyme leaves
3 tablespoons ketchup
2 teaspoons canola or soybean oil
1 jar fat-free beef gravy -- (12 oz)
Finely chop 1 cup of the mushrooms. In medium bowl, mix chopped mushrooms, beef, bread crumbs, egg product, milk, thyme and 1 tablespoon of the ketchup. Shape mixture into 5 oval patties, 1/2 inch thick.
In 12-inch nonstick skillet, heat oil over medium-high heat. Add patties; cook about 5 minutes, turning once, until browned.
Add remaining sliced mushrooms, 2 tablespoons ketchup and the gravy. Heat to boiling; reduce heat to low. Cover; cook 5 to 10 minutes or until meat thermometer inserted in center of patties reads 160ºF and patties are no longer pink in center.
NOTES : Nutrition Information
1 Serving: Calories 240 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol 100mg; Sodium 590mg; Total Carbohydrate 12g (Dietary Fiber 0g, Sugars 4g); Protein 23g
If you have trouble with sugar, look for a carb free, sugar free catsup on the grocery shelf and you will eliminate half the carbs and the sugar from the dish.
* Exported from MasterCook *
Hungarian Swiss Steak
Recipe By :
Serving Size : 4 Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 beef boneless sirloin steak -- 3/4 inch thick (1 pound)
1/4 teaspoon peppered seasoned salt
1 can stewed tomatoes -- (14 1/2 ounces) undrained
1 tablespoon paprika
2 cloves garlic, minced
2 tablespoons ketchup
1/4 teaspoon caraway seed
1/2 cup sour cream
Chopped fresh chives -- if desired
Cut beef into 4 serving pieces. Sprinkle both sides of beef with seasoned salt.
Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook beef in skillet 4 to 8 minutes, turning once, until brown.
Stir in tomatoes, paprika, garlic, ketchup and caraway seed; reduce heat. Cover and simmer 15 to 20 minutes or until beef is tender. Top each serving with sour cream and chives.
Nutrition Information
1 Serving: Calories 220 (Calories from Fat 80 ); Total Fat 9 g (Saturated Fat 5 g); Cholesterol 80 mg; Sodium 510 mg; Total Carbohydrate 11 g (Dietary Fiber 1 g); Protein 25 g
I loved swiss steak as a child. This version isn't swimming in grease though the way I remember it but it is still every bit as flavorful and tender. You can omit the caraway seeds if you don't like them. For some reason this meal is great with Brussels Sprouts. I don't eat the noodles but got plenty full on my serving of meat and three little sprouts.