Squeeze Some Flavor On To That Chicken!

Lemon Chicken with Spices

This simple dish is a staple of mine that I rely on when I’m too busy to make an intricate meal. With only a few simple ingredients, this dish manages to have a ton of flavor and skimps on fat. Even though very little oil is used, the chicken stays juicy because of the lemon juice and marinates in flavor while it cooks. Next time you’re in a time crunch, try this simple dish and fuel up with protein! Don’t forget to round out the meal with healthful sides, such as a salad or roasted vegetables, to amp up the fiber, vitamin and mineral content of this dish!

Don't you worry. That's not a pool of oil in the skillet - it's lemon juice!

Don’t you worry. That’s not a pool of oil in the skillet – it’s lemon juice!

Ingredients (serves 2):

8 oz chicken breast

1 Tbsp olive oil

1/8 tsp garlic powder

1/8 tsp ground black pepper

dash salt

dash cayenne pepper (to taste)

juice from 1 lemon

IMG_0636Directions:

1. Heat oil in medium sized skillet over medium heat.

2. Place chicken in skillet. Slice lemon in half and squeeze the juice from each half over the chicken. A small pool of lemon juice will pool in the skillet.

3. Add spices to chicken. Place cover over skillet and cook for 10 minutes. Remove cover, flip chicken and replace cover. Cook another 5-10 minutes, or until chicken is cooked through (it should reach an internal temperature of 165 degrees F). Serve.

*note: this dish can also be made in the oven by placing all ingredients in a casserole dish and baking at 350 degrees for approximately 15-20 minutes.

Nutritional Analysis Per Serving:

Calories 191 calories, Fat 9 g, Saturated Fat 2 g, Cholesterol 66 mg, Carbohydrates 2 g, Fiber 0 g, Sugar 1 g, Protein 26 g, Sodium 152 mg, Calcium 15 mg

Spice Up Your Dinner – Dig Into These Shrimp Fajitas!

Shrimp and Black Bean Fajitas

Craving Mexican food? Have no fear! These tasty shrimp fajitas are spicy, full of flavor and under 500 calories! Packed with protein and fiber, these fajitas will fill you up with good nutrition to fuel your body right! Serve with homemade guacamole and a skinny margarita for a truly indulgent fiesta!

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Ingredients (serves 2):

2 multigrain tortillas (try to find one that is under 100 calories and has at least 5g of fiber)

1/2 lb. raw shrimp (8 oz) *fresh or frozen (if frozen, thaw and pat dry before use)

1/4 C canned black beans, rinsed and drained

1 onionIMG_0589

1 red bell pepper

3 Tbsp olive oil

1/2 tsp cumin

1/2 tsp chili powder

1/4 tsp garlic powder

1/8 tsp chipotle

1 Tbsp reduced fat shredded cheese

Directions:IMG_0588

1. Combine shrimp and 1.5 Tbsp olive oil in medium sized bowl with 1/4 tsp cumin, 1/4 tsp chili powder, 1/8 tsp chipotle. Set aside.

2. Heat one large skillet with remaining olive oil (1.5 Tbsp) over medium heat. Slice onion and add to heated skillet.

3. Wash red bell pepper and remove seeds. Slice lengthwise and add strips to skillet with onion. Add remaining spices (1/4 tsp cumin, 1/4 tsp chili powder, 1/4 tsp garlic powder). Cook until onion is translucent and soft and pepper is tender, approximately 10 minutes. Mix occasionally.

4. Heat medium sized skillet over medium heat. Add shrimp. Cook approximately 3 minutes on each side, until shrimp is no longer translucent. Once cooked, combine shrimp in large skillet with onion and pepper. Transfer contents of skillet into large serving bowl.

5. Heat tortillas in microwave until warm, approximately 45 seconds.

6. Heat black beans in microwave until warm, approximately 1 minute.

7. Create your fajita! Serve one tortilla with approximately half of the fajita contents. Eat any contents that do not fit in the tortilla with a fork, or make a second tortilla!

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The Goods: What’s Inside?

IMG_0597Nutritional Analysis Per Serving:

*one serving is one tortilla and half of the ingredients listed above. 

Calories 453, Fat 27 g, Saturated Fat 5 g, Cholesterol 180 mg, Carbohydrates 24 g, Fiber 8 g, Sugar 6 g, Protein 31 g, Sodium 424 mg, Calcium 307 mg

 

 

Add Your Own Guacamole With This Simple Recipe!

Ingredients (serves 6):

2 avocados, soft

1/4 red onion

1/2 medium sized tomato

1/2 lime

1/8 tsp kosher salt

1/2 jalepeno pepper, cut lengthwaise

Directions:

1. Cut each avocado in half, lengthwise. Remove large pit from each avocado. Remove inside of avocado with spoon and place in large bowl. Discard skin of avocado.

2. Mash avocado until soft and slightly chunky  (I like to use a potato masher)

3. Dice red onion. Add to bowl with avocado.

4. Dice tomato. Add to bowl.

5. Remove seeds and wash jalepeno pepper. Mince pepper and add to bowl. Mix all ingredients together.

6. Add salt and squeeze the juice of 1/2 a lime over guacamole. Mix and chill until cold (approximately 20 minutes or longer). Enjoy!

The Goods: What’s Inside?IMG_0605

Nutritional Analysis Per Serving:

Calories 114, Fat 10 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 7 g, Fiber 5 g, Sugar 1 g, Protein 2 g, Sodium 55 mg, Calcium 11 mg 

Fishing Around For A New Dinner Idea? Try This Fresh Catch!

Parmesan Crusted Halibut

*note: feel free to substitute with any other whitefish (cod, tilapia, sea bass, etc.)

Fuel up with this healthy fish dish – filled with protein and parmesan crusted goodness! Whole wheat breadcrumbs add more fiber than traditional breadcrumbs, while also offering a satisfying crunch! Halibut, sea bass and other similar fish offer a ton of protein for few calories, which helps to keep you feeling full  -nothing fishy about this healthy dish! Serve with a veggie side dish, such as oven roasted asparagus, to round out the meal and fuel up with fiber, protein and healthy fats!

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Ingredients (serves 4):

1 lb (16 oz) halibut (or other whitefish)

1/4 C whole wheat breadcrumbs

1 tsp garlic powder

1/2 tsp ground black pepper

1/2 tsp paprika

2 Tbsp grated parmesan cheese

1 Tbsp olive oil

IMG_0561Directions:

1. Preheat oven to 350 degrees.

2. Place fish in casserole dish. Drizzle olive oil over fish.

3. Combine breadcrumbs, garlic powder, black pepper and paprika in small bowl. Cover fish with seasoned breadcrumbs.

4. Sprinkle parmesan cheese over fish.

5. Bake in oven until cooked through – about 25-30 minutes. Fish should reach an internal temperature of 165 degrees and should be flakey. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per ServingIMG_0563

Calories 186 calories, Fat 7 g, Saturated Fat 1 g, Cholesterol 38 mg, Carbohydrates 4 g, Fiber 1 g, Sugar 0 g, Protein 26 g, Sodium 105 mg, Calcium 82 mg