CT Fitness Recipes

Lemony Chicken Kebabs with Tomato-Parsley Salad

As I was looking at the Jan./Feb. issue of Cooking Light magazine this recipe by Ruth Cousineau caught my eye. I have had many different varieties of lemon chicken but nothing with a parsley salad. Knowing that green leafy veggies are great for you I was a bit frustrated with myself for only thinking of parsley as a garnish. Parsley is very rich in Vitamin K and has good amounts of Vitamins B9, A and C.  I must say the flavors all work very well together and is very satisfying. The recipe from start to finish took me about 30 min. Ms. Cousineau suggests that the chicken should be in the marinade for 2 hrs. but if short on time 15 minutes would suffice to still get the lemon flavor...she was right. Even with the limited time in the marinade the lemon flavor was present in the chicken. Instead of a grill pan I put the skewers on the grill on a medium high direct heat. If you are using wood skewers it is important to remember to give them a good soak in water before using them on the grill.

ENJOY!

 

INGREDIENTS:

3 Tablespoons fresh lemon juice, divided.
1 Tablespoon Minced Garlic, divided
1 1/2 teaspoons dried oregano, divided
3/4 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
3 Tablespoons extra-virgin olive oil, divided
4 (6 ounce) skinless boneless chicken breast halves, cut into 1 1/2 inch cubes
2 cups fresh parsley leaves
1 cup chopped cherry tomatoes

METHOD:

1. Combine 2 tablespoons juice, 2 teaspoons garlic, 1 teaspoon oregano, 1/2 teaspoon salt, and 1/2 teaspoon pepper in a bowl. Add 1 tablespoon oil, stirring with a whisk. Add chicken, and stir; marinate in the refrigerator, 2 hrs., covered.

2. Remove chicken from bowl; discard marinade. Thread chicken onto 4 (10 inch) skewers; cook 6 minutes or until done, turning often.

3. Combine remaining 1 tablespoon juice, 1 teaspoon garlic, 1/2 teaspoon oregano, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl. Gradually add remaining 2 tablespoons oil, stirring well with a whisk. Add parsley and tomatoes; toss to coat. Serve chicken on top of salad.


Serves 4 (serving size 1 cup chicken 3/4 cup salad)

Calories: 311; FAT 14.9g (sat 2.4g, mono 8.8g, poly 1.8g); PROTEIN 38g; CARB 6g; FIBER 2g; CHOL 109mg; IRON 3mg; SODIUM 577mg; CALC 67mg

 

 

Chicken Quinoa Salad

This recipe was published in the March 2015 issue of Cooking Light Magazine by Kate Parham Parker Kordsmeier and Vanessa Seder.

A few notes on this particular recipe.
1) Pistaccios like most nuts add a distinct flavor to a salad but will also increase the total caloric content of the salad. Now, don't be afraid of it. Just have the nuts in moderation.
2) I like this as a lunch salad. With the ratio just about being 1:1:1 to carbs, protein and fat it is a great full bodied meal that will keep your internal furnace going for an extended period of time.
3) Remember that quinoa needs to be rinsed prior to cooking. Otherwise it will have a very bitter taste. Rinse in cold water until the water coming out of the strainer is clear.

Ingredients:
  2 1/4 cups water
  3/4  cup uncooked quinoa, rinsed
  1/4 cup extra-virgin olive oil, divided
  4 (3-ounce) skinless boneless chicken breast cutlets
  1/2 teaspoon kosher salt, divided
  1/2 teaspoon freshly ground black pepper, divided
  2 tablespoons fresh lemon juice
  1 1/2 teaspoons Dijon mustard
  1 cup cherry tomatoes halved
  4 cups baby arugula
  1 cup packed torn basil leaves
  1/3 cup shelled pistachios
 

Method:

1) Combine 2 1/4 cups water and quinoa into a saucepan over high heat; bring to a boil. Cover. Boil 10 minutes. Drain and rinse under cold water. Drain; spread on paper towels to dry.

2) While quinoa cooks, heat a large skillet over medium-high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 2 minutes on each side (or until done). Let stand 5 minutes. Cut chicken in to thin slices.

3) Combine 2 tablespoons oil, remaining 1/4 teaspoon salt and 1/4 teaspoon pepper, lemon juice, and mustard in a bowl; stir with a whisk. Add tomatoes, toss to coat.

4) Combine cooked quinoa, arugula and basil in a large bowl. Add, remaining 1 tablespoon oil; toss. Divide quinoa mixture among 4 plates. Top with chicken, tomato mixture and pistachios.

 

Serves: 4 (serving size: 1 cup salad, 1 chicken cutlet, 1/4 cup tomato mixture, and 1 1/2 tablespoons pistachios)
Calories: 409; Fat: 22.6 (sat. 3.1g, mono 13.4g, poly 4.3g); Protein 26 g; Carb 27g; Fiber 4g; CHOL 54mg; Iron 3mg; Sodium 397mg; Calc 89mg



Give it a try and let me know what you think! -Bob-

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Shredded Chicken Tacos with Mango Salsa

I found this recipe by Maureen Callahan in the Jan/Feb issue of Cooking Light. I have made this a few times and thoroughly enjoyed it and with mango's in season now makes it a great time to try it again. I found that the mango, with its sweetness, is a great compliment to the mild heat of the jalapeño.

Enjoy!

Bob

Serves 4 (serving size 2 tacos)
  Calories: 284
    Fat: 9.1g (sat 2.1g, mono 3.7g and poly 2.1g)
    Protein: 22g
    Carbs: 30g
    Fiber: 4g
    Chol: 61mg
    Iron: 1mg
    Sodium: 415mg
    Calc: 57 mg

Hands-on: 22 Minutes
Total: 35 minutes

12 ounces, boneless chicken breast halves
3 Tablespoons fresh lime juice
1 tablespoon canola oil
1/2 teaspoon kosher salt divided
3/4 cup chopped peeled ripe mango
1/2 cup chopped seeded tomato
3 tablespoons chopped fresh cilantro
1 tablespoon minced seeded jalapeño
8 (6 inch) corn tortillas
1 cup packaged angel hair coleslaw
3 tablespoons Mexican crema (Mexican version of sour cream)

1. Place the chicken in a skillet and cover with water; bring to a boil over medium heat. Boil 1 minute. Remove pan from heat and let stand for 15 minutes or until chicken is done. Remove chicken from pan; cool slightly. Tear chicken into strips. Combine 2 tablespoons lime juice, oil and 1/4 teaspoon salt into a bowl. Add chicken, toss to coat.

2. Combine mango, tomato, cilantro and jalapeño in a small bowl. Stir in the remaining 1 tablespoon juice and remaining 1/4 teaspoon salt.

3. Heat tortillas over medium-high heat directly on the eye of a burner or in a skillet for about 15 seconds on each side or until slightly charred. Top tortillas evenly with chicken mixture., coleslaw and mango mixture. Top each taco with about 1 teaspoon crema.

 

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