Archive for the ‘Main Dish’ Category

Basil Chicken

Serves: 4 Recipe ingredients2 Tbsp. minced garlic1 Tbsp. salad oil4 boneless, skinless chicken breast halves1 cup lightly packed fresh basil leaves3 Tbsp. lemon juice3 Tbsp. water1 Tbsp. soy sauce1 Tbsp. sugar1/2 tsp. pepperRecipe directionsPound chicken to 1/2″ thickness. Combine garlic and oil in a skillet. Stir often over medium-high heat until garlic is golden, 3 to 4 minutes. With a slotted spoon, transfer garlic to a small bowl. Add chicken to pan. Cook, turning to lightly brown on both si…

Shrimp Provencal

Serves: 6 Recipe ingredients2 pounds shrimp, shelled and deveined1 small onion, chopped2 tablespoons olive oil4 cans (16 oz each) diced tomatoes, drained 1 6 oz can tomato paste1 teaspoon black pepper1 teaspoon dried basil — crushed1 teaspoon dried oregano — crushed1 teaspoon salt1 teaspoon garlic powder2 1/4 cups water1/2 cup dry white wine6 oz spaghetti or linguiniRecipe directionsIn a large heavy skillet, saute onion in oil over medium-high heat until tender but not browned. Add tomatoes, t…

Parmesan Tilapia

Recipe ingredients4 (4 oz each) tilapia 1/3 cup light mayonnaise 2 Tbsp. Parmesan cheese2 Tbsp. snipped fresh chives1/2 tsp. white wine Worcestershire sauceRecipe directionsPreheat oven to 450*F. Spray an 8 inch square baking dish with cooking spray. Pat fish dry and place evenly in baking dish. Combine remaining ingredients and spread evenly over fish. Bake 12 to 15 minutes or until fish flakes easily with a fork.caloriestotal fatsat fatproteinfibersodiumcarbs137511802243

Orange Grilled Chicken

Recipe ingredients4 each boneless skinless chicken breast halves1/4 cup chopped onion1 cloves garlic, minced1/2 tablespoon olive oil1 tsp. orange zest3 tablespoons orange juice1/2 tablespoon balsamic vinegar3 tablespoons bourbon1/4 cup molasses1/4 cup ketchup1/2 tablespoon steak sauce1/4 tsp. dry mustardsalt and freshly ground black pepper to tasteTabasco to taste1/2 tsp. chili powder1 pinch clovesRecipe directionsMix all ingredients well. Marinate chicken 4 hours. Remove from marinade and grill…

Pineapple Chicken

Serves: 8 Recipe ingredients3/4 cup frozen orange juice concentrate, thawed 1/4 cup light pancake syrup3 Tbsp. snipped fresh basil or 1 tsp. dried basil, crushed 3/4 tsp. garlic salt 8 skinless, boneless medium chicken breast halves 2 medium red bell peppers 2 small zucchini or yellow summer squash, halved lengthwise 1 large pineapple, peeled, cored, and cut into 8 slices 2 oranges, cut into 1/2-inch-thick slicesRecipe directionsFor sauce, in a bowl stir together thawed concentrate, syrup, basil…

Fish with Sun Dried Peppers

Serves: 4 Recipe ingredients1 lb. fish fillet, cut into 4 pieces2 Tbsp. olive oilsalt and pepper to taste1 tsp. dried rosemary8 oz orzo pasta1 1/2 oz sun dried peppers (or use dried tomatoes)3 Tbsp. balsamic vinegar1/2 cup thinly sliced green onions2 to 3 garlic cloves, minced1/2 cup chopped parsley1 1/2 tsp. dried oregano1/2 tsp. thyme4 lemon wedgesRecipe directionsRub fish with olive oil and sprinkle with salt and pepper. Place on a baking sheet and refrigerate until ready to cook.Cook orzo in…

Apple Chicken

Serves: 6 Recipe ingredients1 can (6 ounce) frozen apple juice concentrate, thawed 1/4 cup ketchup2 tablespoons packed brown sugar 1 tablespoon cider vinegar 1 teaspoon dried thyme 1/8 teaspoon hot-pepper sauce 6 boneless, skinless chicken breast halves (4 ounces each)Recipe directionsThe night before:In a small saucepan, combine the apple juice concentrate, ketchup, brown sugar, vinegar, thyme and hot-pepper sauce. Cook, stirring, over medium heat until the sugar completely dissolves. Remove fr…

Grilled Bourbon Chicken

Recipe ingredients4oz low sodium soy sauce4oz bourbon4 cloves garlic, minced2 fingers fresh ginger, grated2oz olive oil1/4c brown sugar6 boneless, skinless chicken breastsRecipe directionsCombine all ingredients in a shallow glass pan OR a large ziploc bag. Marinate in the refrigerator for several hours, or overnight.Cook chicken on grill according to manufacturer’s directions.caloriestotal fatsat fatproteinfibersodiumcarbs2951122807098

Salsa Chicken

Serves: 4 Recipe ingredients4 skinned boned chicken breast halves3/4 cup salsa1/2 cup sliced green onions1/4 cup grated Parmesan cheeseRecipe directionsPreheat oven to 350*F. Place chicken in an 11 × 7-inch baking dish coated with cooking spray. Spoon salsa evenly over chicken; top with green onions. Sprinkle with cheese. Cover and bake for 30 minutes. Uncover and bake an additional 10 minutes or until chicken is done. Serve with hot cooked rice or baked potatoes. …

Penne with Sun Dried Tomatoes

Recipe ingredients1 cup sun dried tomatoes3 cups sliced mushrooms4 cups penne pasta (about 12 oz)4 slices raw bacon; cut crosswise into 1/2 inch sections3 cloves garlic; minced1 red onion. sliced into rings2 cups chopped fresh spinach1 T. crushed red pepper flakesFreshly ground pepper to taste2 T. parmesan cheese2 T. chopped fresh parsleyRecipe directionsPour 1 cup boiling water over sun-dried tomatoes and let soak for 5 minutes. Drain and chop. Set aside. Place mushrooms in a medium bowl with 1…