Sunday, February 15, 2015

Low-Calories Dinners for You

maple-glazed chicken with sweet potatoes

Maple syrup provides a sweet coating to this quick chicken main dish recipe. Refrigerated mashed sweet potatoes make a delightful side.
  • 1 1 pound 8-ounce package refrigerated mashed sweet potatoes
  • 1 pound chicken breast tenderloins
  • 2 teaspoons steak grilling seasoning blend, such as Montreal
  • 2 tablespoons butter
  • 1/4 cup maple syrup
  • 1/2 cup sliced green onion (about 4)

    Prepare sweet potatoes in microwave oven according to package directions.

    Meanwhile, lightly coat chicken with steak seasoning. Heat butter in large skillet over medium-high heat; add chicken. Cook 5 to 6 minutes until no longer pink (170 degrees F), turning once halfway through cooking. Remove from skillet; cover and keep warm. Stir maple syrup into hot skillet; cook 2 minutes. Stir in green onions.

    Divide chicken and potatoes among 4 plates. Drizzle with maple syrup mixture. Serves 4.


    Per Serving: cal. (kcal) 384, Fat, total (g) 7, chol. (mg) 81, sat. fat (g) 4, CARB. (g) 50, 
    Monosaturated fat (g) 2, Polyunsaturated fat (g) 1, fiber (g) 6, sugar (g) 23, pro. (g) 30, 
    vit. A (IU) 32069.55, vit. C (mg) 36.02, Thiamin (mg) 0.24, Riboflavin (mg) 0.29, 
    Niacin (mg) 12.64, Pyridoxine (Vit. B6) (mg) 1.02, Folate (µg) 20.16, 
    Cobalamin (Vit. B12) (µg) 0.3, sodium (mg) 505, Potassium (mg) 1116, 
    calcium (mg) 100.97, iron (mg) 2.34, 

    Percent Daily Values are based on a 2,000 calorie diet

    grilled fish with moroccan vinaigrette

    For this low-calorie dinner, the fish is grilled and served over couscous.
    A light vinaigrette is drizzled over it all to complete the dish.

    • 1 1/4- 1 1/2 pounds fresh or frozen red snapper, sea bass, grouper,
      or tuna fillets (cut 3/4 inch thick), cut into 4 serving-size pieces
    • 2 tablespoons olive oil
    • 1/4 teaspoon kosher or sea salt
    • 1/4 teaspoon freshly ground black pepper
    • 1/2 cup red wine vinegar
    • 2 tablespoons snipped fresh flat-leaf parsley
    • 2 tablespoons snipped fresh cilantro
    • 2 tablespoons olive oil
    • 1 tablespoon fresh lemon juice
    • 1 large shallot, minced
    • 1 clove garlic, minced
    • 1/2 teaspoon kosher or sea salt
    • 1/2 teaspoon paprika
    • 1/4 teaspoon ground red pepper (cayenne)
    • 1/4 teaspoon ground cumin
    • Hot cooked couscous
    • Lemon wedges (optional)
    • Mesclun (optional)
    • Radish slivers (optional)

      Thaw fish, if frozen. Rinse fish; pat dry. Brush both sides of fish with some of the oil
      Sprinkle both sides of fish with the 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper.

      For vinaigrette:
      In a screw-top jar, combine vinegar, parsley, cilantro, the 2 tablespoons olive oil,
      lemon juice, shallot, garlic, the 1/2 teaspoon salt, paprika, red pepper, and cumin.
      Cover and shake well. Set aside.
      For a charcoal grill, grill fish on the well-greased rack of an uncovered grill directly
      over medium coals for 6 to 9 minutes or until fish flakes easily when tested with a fork, 
      gently turning once and brushing once with remaining oil halfway through grilling. 
      (For a gas grill, preheat grill for 10 to 15 minutes on high heat. Reduce heat to medium. 
      Place fish on greased rack over heat. Cover and grill as above.)
      To serve, thoroughly shake vinaigrette. Divide couscous among 4 serving plates or
      shallow bowls. Use a wide spatula to transfer fish to plates. Drizzle the vinaigrette over fish.
      If you like, garnish with a lemon wedges, mesclun, and radish slivers. Serve immediately.
      Makes 4 servings.


      • For easier clean-up:

        Grill fish in foil packets. Fold four 24x18-inch pieces of heavy foil in half to make 
        18x12-inch rectangles. Place a fish fillet in center of each foil rectangle. 
        Season with salt and pepper. Drizzle olive oil over fish. 
        Bring up opposite edges of oil and seal with a double fold. 
        Fold remaining edges together to completely enclose fish, leaving space for steam to build. 
        Grill as above.


      Per Serving: cal. (kcal) 261, Fat, total (g) 15, chol. (mg) 35, sat. fat (g) 2, carb. (g) 3, 
      fiber (g) 0, pro. (g) 29, vit. A (IU) 485.9, vit. C (mg) 7.68, sodium (mg) 366, 
      calcium (mg) 30.29, iron (mg) 1.44, 

      Percent Daily Values are based on a 2,000 calorie diet

      This post was adapted from


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