Soft Chicken Tacos with Mango
Salsa (8 Servings)
Ingredients:
1 cup diced plum tomato
1 cup diced peeled mango -- (1 medium)
1/4 cup diced red bell pepper
1/4 cup diced red onion
1/4 cup chopped fresh cilantro
3 tablespoons fresh lime juice
1 tablespoon minced seeded jalapeno pepper
Salt to taste
1 dash pepper
8 fat-free flour tortillas -- (7-inch)
3 cups shredded cooked chicken breast skinned -- (1-1/2 pounds)
1/2 teaspoon salt
1/2 cup low-fat sour cream
2 cups thinly sliced red cabbage
Directions:
- Combine the first 9 ingredients in a bowl; stir well. Let stand at room temperature 30
minutes.
- Wrap tortillas tightly in foil, and bake at 350 degrees for 10 minutes. Combine
chicken and � teaspoon salt; toss well. Spread 1 tablespoon sour cream over each
tortilla. Divide the chicken evenly among tortillas; top each with � cup mango mixture
and � cup cabbage, and fold in half.
Chicken Breasts in Lemon Sauce (4
Servings)
Ingredients:
4 boneless, skinless chicken breast halves (about
1 1/2 lbs)
1/2 cup all-purpose flour
1/4 cup (� stick) margarine or butter
2 teaspoons chopped garlic
1 cup dry white wine or apple juice
2 tables spoons lemon juice
1/2 teaspoon pepper
1 tablespoon large capers, drained, if desired
Strawberries
Parsley sprigs
Directions:
- Cut each chick breast horizontally to make a 2 thin slices. Coat with flour.
- Heat margarine in 12-inch skillet over medium-high heat. Cook chicken and garlic in
margarine 4 to 6 minutes, turning once, until chicken is brown.
- Add wine and lemon juice; sprinkle with pepper. Heat until hot. Sprinkle with
capers. Garnish with strawberries and parsley.
Parprika Chicken (4 Servings)
Ingredients:
1 cup green bell pepper strips
1/2 cup chopped onion
1 clove garlic -- minced
1/2 cup low-salt chicken broth
1 tablespoon hot paprika
3 tablespoons tomato paste
1/2 teaspoon salt
1/4 teaspoon pepper
4 boneless skinless chicken breast halves
1/2 cup low-fat sour cream
4 cups hot cooked egg noodles -- (4 cups uncooked)
Coarsely ground pepper -- (optional)
Directions:
- Combine first 3 ingredients in an 8-inch square baking dish. Microwave at HIGH 3 minutes
or until tender; stir in broth and next 4 ingredients (broth through 1/4 teaspoon pepper).
Add chicken breasts, nestling them into vegetable mixture. Cover with heavy-duty plastic
wrap, and vent. Microwave at HIGH 8 to 9 minutes, turning over chicken pieces after 4
minutes.
- Remove chicken from dish; set aside, and keep warm. Stir sour cream into vegetable
mixture. Microwave at HIGH 30 seconds. Yield: 4 servings (serving size: 1 chicken breast
half, 1/2 cup vegetable mixture, and 1 cup noodles).
Serving Ideas : Sprinkle with pepper, if desired.
Notes : Serve chicken and vegetable mixture over the noodles.
Herb-Grilled Salmon with Lemon (4
Servings)
Ingredient:
4 (6 oz) salmon fillets
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh mint
1 teaspoon hot pepper oil (such as Crisco Savory Seasonings) optional
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray
Mango Salsa
Directions:
- Combine first 4 ingredients in a large zip-top plastic bag. Seal; shake gently to coat.
Marinate in refrigerator 20 minutes.
- Remove salmon from bag. Sprinkle salmon with salt and pepper. Prepare grill or broiler.
- Place salmon on grill rack or broiler pan coated with cooking spray; cook 5 minutes on
each side or until salmon is done.
- Serve with Mango Salsa and rice.
Mango Salsa
(This salsa is best when made ahead. The serrano chile ads just the
right amount of warmth to offset the sweetness of the pineapple, banana, and mango. )
1 cup cubed peeled ripe mango
1 cup sliced banana
1/4 cup chopped fresh mint
2 tablespoons fresh orange juice
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
1 (8 oz) can unsweetened pineapple chucks, drained
1 serrano chile, seeded and finely chopped
Combine all ingredients in a medium bowl. Stir well; cover
and refrigerate. Yield: 2�cups
Salsa-Garlic Flank Steak (4 Servings)
Ingredients:
1 lean flank steak -- (1-pound)
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon chili powder
1 cup medium picante sauce -- divided
1 1/2 teaspoons bottled minced fresh garlic
Vegetable cooking spray
1/4 cup frozen whole kernel corn -- thawed
Directions:
- Trim fat from steak. Combine cumin, coriander, and chili powder; rub steak with
spice mixture. Combine steak, � cup picante sauce, and garlic in a zip-top
heavy-duty plastic bag; seal bag. Marinate in refrigerator at least 8 hours, turning
bag occasionally.
- Remove steak from bag, discarding marinade. Coat grill rack with cooking spray;
place on grill over medium-hot coals. Place steak on rack; cook 8 minutes on each side or
until desired degree of doneness. Cut diagonally across the grain into thin slices.
Combine remaining � cup picante sauce and corn; stir well. Serve over steak.
Shrimp Scampi (6 Servings)
Ingredients:
2 lbs large unpeeled shrimp
3 tblsps margarine
1 cup chopped red bell peper
8 garlic cloves, crushed
1/2 cup dry white wine
1/4 cup minced fresh parsley
1/4 cup fresh lemon juice
1/2 tsp salt
1/4 tsp pepper
Paprika
6 cups hot cooked angel hair (about 3/4 pound uncooked pasta)
Directions:
- Peel shrimp, leaving tails intact. Starting at tail end, butterfly underside of each
shrimp, cutting to, but not through, back of shrimp. Arrange 8 shrimps, cut sides
up, in each of 6 grating dishes; set aside.
- Melt margarine in a small skillet over medium heat. Add bell pepper and garlic; saut� 2
minutes. Remove from heat; stir in wine, parsley, lemon juice, salt and pepper.
- Spoon wine mixture evenly over each serving; sprinkle paprika over shrimp, and broil 6
minutes or until shrimp is done. Serve with angel hair pasta.
Grilled Salmon
with Ginger-Orange Mustard Glaze (4 Servings)
Ingredient:
1/4 cup fresh orange juice
1/4 cup tamari or soy sauce
1/4 cup cream sherry
1/4 cup Dijon mustard
2 tblsps grated peeled fresh ginger
2 tblsps honey
4 (6 oz) salmon fillets (about 1 inch thick)
cooking spray
Green onion fans (optional)
Directions:
- Combined first 6 ingredients in a large zip-top plastic bag. Add salmon to bag; seal and
marinate in refrigerator 30 minutes. Remove salmon from bag, reserving marinade.
- Prepare grill or broiler. Place salmon on grill rack or broiler pan coated with cooking
spray.
- Cooking 6 minutes on each side or until fish flakes easily when tested with a fork,
basting frequently with reserved marinade.
- Place remaining marinade in a saucepan; bring to a boil. Serve with salmon; garnish with
green onion fans, if desired. Garnish with onion fan.
Fresh Tuna with Herbs
and Red Wine Vinegar (4 Servings)
Ingredients:
4 tuna steaks
2 tblsps olive oil
1 tblsps fresh parsley - chopped
1 tblsps basil - chopped
2 tblsps red wine vinegar
Directions:
- Heat oil in a large frying pan. Add tuna steaks in single layer and cook on both sides
(turning tuna steaks only once to cook both sides) over medium heat for about 10 minutes
or until cooked. Time will depend on thickness of tuna steak.
- Transfer tuna steaks to serving plate. Sprinkle with parsley and basil; drizzle or spoon
red wine vinegar over tuna steak and serve immediately.
Pasta Primavera (6 Servings)
Ingredients:
2 cups diagonally sliced asparagus -- (1-inch)
2 cups sliced carrot
1 1/2 cups snow peas
1 tablespoon olive oil
1/2 cup chopped onion
2 cloves garlic -- minced
6 cups hot cooked fettuccine (10 ounces uncooked pasta)
1/2 cup grated fresh Parmesan cheese -- (2 ounces) divided
1/4 cup chopped fresh parsley
2 tablespoons dry white wine
1/2 teaspoon salt
1/2 teaspoon pepper
Directions:
- Drop the first 3 ingredients into a large saucepan of boiling water; cook 2 minutes.
Drain and set aside.
- Heat oil in a Dutch oven over medium heat. Add onion and garlic; saute 2 minutes or
until tender. Remove from heat. Add asparagus mixture, fettuccine, � cup cheese, parsley,
wine, salt, and pepper; toss well. Top with remaining cheese.
Notes: Drain cooked pasta in a colander over a bowl,
holding back about � cup cooking liquid. Allow the pasta to drain a few minutes, and then
return it to the pot, and toss it with a little of the reserved cooking liquid; this
eliminates the need to add oil to keep the strands of pasta from sticking. Stir the pasta
gently with the sauce, adding some of the reserved cooking liquid as needed to keep the
pasta moist.
Chicken with Garlic Croutons
Ingredients:
12 oz french bread, cut into 2-inch cubes
1 (4 lbs) roasting chicken
1/2 tsp salt
1/4 tsp coarsely ground pepper
1 navel orange, halved
2 bay leaves
Cooking spray
4 garlic cloves, minced
Thyme Sprigs (optional)
Directions:
- Preheat oven to 450�F. Place bread cubes on a baking sheet. Bake at 450�F for 5
minutes; set aside. Remove and discard giblets and neck from chicken. Rinse under
cold water; pat dry. Trim excess fat. Sprinkle salt and pepper over chicken.
- Squeeze orange over a bowl to extract juices. Place 1 orange half, bay leaves, and 3
tablespoons orange juice in neck cavity. Lifting wing tips up and over back; tuck under
breasts. Place chicken, breast side up, on a broiler pan coated with cooking spray. Pierce
skin several times with a meat fork. Insert meat thermometer into meaty part of thigh,
making sure not to touch bone.
- Bake chicken at 450�F for 50 minutes of until thermometer registers 180�F. Place
croutons around chicken, and cook an additional 10 minutes.
Remove chicken from pan, reserving pan drippings. Cover chicken loosely with foil; let
stand 10 minutes. Discard skin. Arrange croutons on a jelly-roll pan. Drizzle pan
drippings and garlic over croutons, stirring to coat. Bake at 450�F for 5 minutes or
until crisp. Garnish with thyme sprigs, if desired.
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Revised: September 23, 2002