Chicken Capri

This is an old recipe I forgot I had!  This one is really easy to make and tasty!  I was a huge fan of The South Beach Diet when it came out back in 2004.  I have all 3 of their cookbooks and they focus on "good" carbs that are high protein food items.  This one goes really well with a crisp garden salad.  And yes, it is Gluten Free!  It is high in protein and low in carbs!  You'll really enjoy this one!

Ingredients:

• 1 cup reduced-fat ricotta cheese
• 1/2 tsp dried oregano
• 1/4 tsp salt
• 1/4 tsp ground black pepper
• 4 boneless, skinless chicken breasts
• 1/2 tsp garlic powder
• 2 tablespoons extra virgin olive oil
• 1 cup crushed tomatoes
• 4 slices reduced-fat mozzarella cheese

Directions:

• With a mixer, combine the ricotta cheese with oregano, salt and pepper.
• Rub the chicken with the garlic powder
• Heat oil in a large skillet over medium high heat.  Add the chicken and cook for 12 minutes per side. NOTE: Your chicken will not be done!
• Place the chicken breasts side by side in a large baking dish and allow to cool.
• Preheat over to 350F
• Spoon 1/4 cup of the cheese mixture and 1/4 cup of the tomatoes onto each chicken breast.
• Top each chicken breast with 1 slice of mozzarella cheese.
• Bake for 20 minute, or until a thermometer inserted in the thickest portion of a breast registers 170F and juices run clear.

Makes 4 Servings

Nutrition Per Serving

340 calories, 15g fat, 5g saturated fat, 44g protein, 6g carbohydrate, 1g dietary fiber, 115mg cholesterol, 470mg sodium

Italian Marinade Steak and Vegetable Kabobs

I just have to share this recipe because it is one of my favorites and it's so good for you! It's getting really warm here in Arizona. It's Jan 26th and it's 80 degrees outside! That's what I love about living in Arizona...I get to enjoy warm weather and grill almost year round!!

So, yesterday I made steak and vegetable kabobs. This is my sister in law's recipe. It's really easy, but for best results you should let it marinate for at least an hour. If you let it marinate overnight, you'll get the best results! You can also use shrimp or chicken.

This recipe calls for a dry Italian Seasoning Mix. If you are Gluten Free, you need to make sure to read the labels. I know Wishbone's dry Italian Seasoning Mix is Gluten Free, but Kraft's version isn't...so read your labels!

Ok, so here it is!  I serve this with a side of brown rice and a salad.  Enjoy!

Ingredients:

• 1 to 2 lbs of sirloin (or your favorite steak)
• 1 red pepper
• 1 green bell pepper
• 1 yellow pepper
• 1 package of whole mushrooms
• 1 medium onion

Marinade:

• 1 package of dry Italian Seasoning Mix
• 1/2 cup olive oil
• 1/3 cup apple cider vinegar
• 1 tsp of dry oregano
• 2 tablespoon fresh squeezed lemon juice

Directions:

• Cut your steak into cubes
• Cut your peppers into cubes
• Cut your onion into wedges
• Take the steak and all vegetables and put them in a large mixing bowl.
• Take your Italian Seasoning Mix packet and put in a small Tupperware with a lid.  Add 1/2 cup olive oil, 1/3 cup apple cider vinegar, oregano and lemon juice to the dry seasoning mix and shake until well combined.
• Once well combined, pour the marinade into the bowl of vegetables and steak.  
• Mix well and let marinate in the refrigerator for at least 1 hour (longer is better).
• After at least an hour, you are ready to make your kabobs.  
• Take the meat and vegetables and place onto you skewers.
• Grill the kabobs until the meat reaches the temperature you want (I like mine cooked medium, so the sirloin I cut is 1 1/4 inch thick and I grill the kabobs 10 minute each side.)

Once the kabobs are done, serve over rice with a side salad.

Grilled Chicken and Vegetable Pasta Salad

I have a tasty one for us today! This one is yummy and healthy! It is super high in protein and fiber and really low in calories. I'm helping a family member look for new recipes that are healthy...yet taste good and ran across this one. We tried it and really liked it!

It's really easy to make and can be made gluten free! Note - if you choose to use Whole Wheat pasta, it's a good source of dietary fiber.

You also don't have to use chicken. You can use tofu if you are looking for a vegetarian version! Chinese-style tofu, which is firmer than Japanese tofu, is the best choice for this recipe.

If you are going gluten free, make sure to use a gluten free pasta. If you are choosing to use tofu and no chicken, use extra-firm tofu and slice it lengthwise into 1/2 inch slices and pop them on the grill.

Try it out!  I found it in an old Pampered Chef book.  I'll also post the nutritional value below.

Ingredients:

• 1 package of chicken breast tenders OR if using tofu use 7 ounces of extra firm tofu
• 1 medium red bell pepper, cut lengthwise in half and seeded
• 1 large yellow squash, cut in half lengthwise
• 1/2 pound asparagus spears, trimmed
• 4 ounces of baby portobello mushrooms
• 1/2 cup reduced-fat balsamic dressing, divided
• 1/4 cup snipped fresh basil leaves
• 2 cups uncooked rotini 
• 1/4 cup grated fresh Parmesan cheese

Directions:

• Prepare grill for direct cooking. Grill your chicken or tofu until done.
• Snip basil using a chopper or kitchen shears
• Meanwhile, cook your pasta according to package directions, drain and keep warm.
• Brush your vegetables with 1/4 cup of Balsamic dressing. Then take your vegetables and grill them in a grilling basket on the grill for about 10 minutes or until done.
• Take your chicken or tofu and chop it into bite size pieces.  
• Combine the pasta, fresh basil, vegetables and chicken or tofu into a large bowl.  
• Add the remaining Balsamic dressing and stir to combine.
• Grate Parmesan cheese over the pasta.
• Serve warm or at room temperature

Yield: 4 servings

Nutrients per serving:

Calories: 290

Total Fat 9g

Saturated Fat 3g

Cholesterol 5mg

Carbohydrates 35g

Protein 18g

Sodium 600mg

Fiber8g