KEY WEST CHICKEN

This recipe from the Florida Keys has been given to almost everyone I know. It is the best marinade for chicken, and it only takes 30 minutes from prep till you can grill! It's a great blend of flavors with honey, soy sauce, and lime juice. If you have time, try marinating overnight for the fullest flavor

Original recipe makes 4 servings


3 tablespoons soy sauce


1 tablespoon honey


1 tablespoon vegetable oil


1 teaspoon lime juice


1 teaspoon chopped garlic


4 skinless, boneless chicken breast halves

Directions

  • In a shallow container, blend soy sauce, honey, vegetable oil, lime juice,and garlic. Place chicken breast halves into the mixture, and turn to coat.  Cover, and marinate in the refrigerator at least 30 minutes.
  • Preheat an outdoor grill for high heat
  • Lightly oil the grill grate.
  • Discard marinade, and grill chicken 6 to 8 minutes  on each side, until juices run clear.

PREP 15 mins

COOK 15 mins

            READY IN 1 hr

 

The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cook time, etc., the actual amount of the marinade consumed will vary.

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     CREAMY CAJUN CHICKEN PASTA

This zesty Cajun-style pasta is full of lean chicken, peppers and onions. Serve with sautéed green beans.

Makes: 6 servings, about 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

 

                    

                    INGREDIENTS

8 ounces whole-wheat fusilli or rotini

1 tablespoon canola oil

2 slices bacon, chopped

1 large sweet onion, halved and thinly sliced

1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces

1 medium green bell pepper, sliced

3 cloves garlic, minced

4 teaspoons Cajun seasoning (see Tip)

1/2 teaspoon freshly ground pepper

1 tablespoon all-purpose flour

1 28-ounce can crushed tomatoes

1/3 cup reduced-fat sour cream

1/2 cup sliced scallions for garnish        

                                                         PREPARATION

Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.

Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.

Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.

Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.

                                                      TIPS & NOTES

  • We used a Cajun spice blend that contains salt. If you have a blend without salt (check the ingredients label), season the sauce with salt to taste.

                                                       NUTRITION

Per serving: 329 calories; 8 g fat ( 2 g sat , 3 g mono ); 50 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 656 mg sodium; 691 mg potassium.

Nutrition Bonus: Vitamin C (53% daily value), Vitamin A (23% dv), Iron (21% dv), Magnesium & Potassium (20% dv).

Carbohydrate Servings: 2 1/2         Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat

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          Half-Hour Chili

This truly tasty half-hour vegetarian chili is made possible by using convenient canned beans and tomatoes (no pantry should be without them). Whole-grain bulgur adds another layer of toothsome texture and nutritional heft. This chili is relatively mild, so it’s a good crowd-pleaser. If you like it spicy, add extra chili powder or serve with hot sauce.

           Makes: 6 servings, about 1 1/3 cups each

                         Active Time: 15 minutes

                          Total Time: 30 minutes

INGREDIENTS

1 tablespoon canola oil

3 medium onions, chopped

1 carrot, chopped

1 tablespoon finely chopped jalapeño pepper

2 cloves garlic, finely chopped

1-2 tablespoons chili powder

1 teaspoon ground cumin

1 -  28-ounce can plus one 14-ounce can whole tomatoes, chopped, with juices

1 teaspoon brown sugar

1/4 teaspoon salt

2 15-ounce cans red kidney beans, rinsed

1/3 cup bulgur (see Note)

1/2 cup nonfat plain yogurt for garnish

1/3 cup chopped scallions for garnish

1/4 cup chopped fresh cilantro for garnish

PREPARATION

Heat oil in a Dutch oven over medium heat. Add onions, carrot, jalapeño, garlic, chili powder to taste and cumin. Cook, stirring often, until the onions and carrot are soft, 5 to 7 minutes.

Add tomatoes with their juices, sugar and salt; cook for 5 minutes over high heat. Reduce heat to low; stir in beans and bulgur. Simmer until the chili is thickened, about 15 minutes.

Garnish with yogurt, scallions and cilantro, if desired.

 

TIPS & NOTES

         Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.

NUTRITION

Per serving: 217 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 40 g carbohydrates; 1 g added sugars; 10 g protein; 13 g fiber; 697 mg sodium; 854 mg potassium.

Carbohydrate Servings: 2        Exchanges: 2 starch, 1 vegetable, 1 lean meat

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      Creamy Garlic Pasta with Shrimp & Vegetables

Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

Makes: 4 servings, about 2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

 

 

         INGREDIENTS

6 ounces whole-wheat spaghetti

12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces

1 bunch asparagus, trimmed and thinly sliced

1 large red bell pepper, thinly sliced

1 cup fresh or frozen peas

3 cloves garlic, chopped

1 1/4 teaspoons kosher salt

1 1/2 cups nonfat or low-fat plain yogurt

1/4 cup chopped flat-leaf parsley

3 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1/2 teaspoon freshly ground pepper

1/4 cup toasted pine nuts (see Tip; optional)

 

PREPARATION

  1. Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
  2. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

TIPS AND NOTES

  • Ingredient Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
  • Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

NUTRITION

Per serving: 385 calories; 6 g fat ( 1 g sat , 3 g mono ); 168 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 34 g protein; 10 g fiber; 658 mg sodium; 887 mg potassium.

Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (71% dv), Folate (60% dv), Iron & Magnesium (35% dv), Calcium & Zinc (28% dv), Potassium (25% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat

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Parmesan-Crusted Chicken Tenders

Crispy, Parmesan-flecked chicken tenders dipped in marinara sauce is an easy dinner the whole family will love. Dipping them in a mixture of plain yogurt with chopped fresh basil would be tasty too. Serve with sautéed green beans and roasted sweet potato wedges.

Makes: 4 servings

Active Time: 10 minutes

Total Time: 30 minutes

 

 

 

 

 

                        INGREDIENTS

Canola or olive oil cooking spray

1/4 cup all-purpose flour

2 large eggs

1/2 cup finely shredded Parmesan cheese

1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)

1 pound chicken tenders

1 tablespoon Italian seasoning

1 teaspoon garlic powder

1/4 teaspoon salt

1 cup marinara sauce, heated

                          

PREPARATION

Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.

Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.

Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.

 

TIPS & NOTES

  •          “We like dry whole-wheat “Panko breadcrumbs.”

To make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.

NUTRITION

Per serving: 293 calories; 8 g fat ( 3 g sat , 2 g mono ); 140 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 603 mg sodium; 465 mg potassium.

Carbohydrate Servings: 1 ½                        Exchanges: 1 starch, 1 vegetable, 3 lean meat