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…
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
Pork Tenderloin
Recipe ingredients1/4 cup plum sauce1/4 cup hoisin sauce1 tsp. hot chili garlic sauce12 ounce pork tenderloin, ready to cookRecipe directionsPreheat oven to 450*F. Place oven rack in top third of oven. Combine sauces in a small bowl. Place tenderloin on a foil-lined baking sheet with shallow sides, and tuck under narrow end of tenderloin to prevent it from drying out. Sprinkle tenderloin with salt and pepper. Generously coat with plum sauce mixture.Roast, uncovered, about 20 to 25 minutes, or un…
Citrus Shrimp and Scallops
Recipe ingredients1/2 lb fresh or frozen scallops1 tsp finely shredded orange peel1/2 c orange juice2 tbsp low sodium soy sauce1 tsp grated ginger root1 clove garlic, minced1/4 tsp ground red pepper12 pieces fresh or frozen pea pods1 orange, cut in 8 wedges12 fresh or frozen large shrimp, peeled and divined (about 1/2 lb total)Recipe directionsHalve any large scallops. Place scallops and shrimp in a plastic bag set in a deep bowl.For marinade, combine orange peel, orange juice, soy sauce, ginger…
Grilled Salmon with Herb Crust
Recipe ingredients12 ounces fresh or frozen skinless salmon fillets, 3/4-inch thick, 4 portions 1/3 cup coarsely chopped fresh oregano 1/3 cup coarsely chopped fresh cilantro 1/4 cup sliced green onion 1 clove garlic 1 tablespoon fresh lemon juice 2 teaspoons olive oil 1/4 teaspoon salt 1/8 teaspoon pepperRecipe directionsThaw salmon, if frozen. Rinse fish; pat dry with paper towels. Cut into two (6-ounce) pieces. Set aside. In the bowl of a food processor or a mini-chopper combine remaining ing…
Fillet of Sole with Walnuts
Recipe ingredients1 pound sole fillets, skinneddash cayenne pepper1/2 cup dry white wine1/2 cup nonfat chicken brothSAUCE:2 Tbsp. vegetable oil2 Tbsp. flourdash white pepper1/4 cup skim milk1/4 cup nonfat chicken broth1/2 cup white wine1/2 cup chopped walnutsRecipe directionsPreheat oven to 325*F. Lightly spray a shallow baking dish with oil.Rinse fish and pat dry. Place fillets in prepared baking dish. Add cayenne pepper, wine and broth. Cover with foil and bake 20 minutes or until fish is tend…
Roasted Salmon and Rice Pilaf
Recipe ingredients1/2 cup brown rice1/2 cup wild rice4 salmon center-cut fillets, with skin (about 1 lb.)1/4 cup horseradish Dijon mustard or regular Dijon mustard1/2 cup whole-grain-wheat bread crumbs (from about 2 oz. bread)1 pound shiitake mushrooms, stems discarded and large caps quartered2 cups (3 oz.) shredded savoy cabbage1/2 cup scallions, chopped2 tablespoons fresh orange juice1/4 cup toasted, sliced almonds with skinRecipe directionsPreheat oven to 425* F. Bring 1 and 1/3 cups water to…
Pork Stir-Fry with Ginger Recipe
Recipe ingredients2 Tbsp. peach jam, preferably sweetened with fruit juice2 Tbsp. reduced-sodium soy sauce2 Tbsp. water1/2 tsp. cornstarch1 1/2 tsp. dark toasted sesame oil8 oz. pork tenderloin, cut into thin strips1 Tbsp. finely minced fresh ginger root1 1/2 tsp. canola oil1 cup chopped red bell pepper1 cup chopped green bell pepper1 cup chopped yellow bell pepper1 can (8 oz.) sliced water chestnuts, rinsed and drained2 firm apples, such as Fuji or Gala, cut into 1-inch pieces1/2 cup scallions,…
Pork Medallions with Red Peppers
Recipe ingredients2 tsp. olive oil 8 (2-ounce) boneless center-cut loin pork chops 1/4 tsp. dried Italian seasoning 1/8 tsp. salt 1/8 tsp. coarsely ground black pepper 2 cups red bell pepper strips 1 cup fat-free, less-sodium chicken broth 2 tablespoons tomato paste 1/4 tsp. dried thyme 1/4 tsp. dried rubbed sage 1 can (14-ounce) artichoke hearts, drainedRecipe directionsSpray a nonstick skillet with cooking spray. Add the oil and heat over medium-high heat. Sprinkle the pork with the Italian se…
Chicken and Asparagus
Recipe ingredients2 tsp. peanut oil2 Tbsp. nonfat chicken broth3 cloves garlic, minced2 tbsp. minced scallions3 boneless, skinless chicken breast halves, cut into 2 inch pieces1 carrot, sliced thin2 cups asparagus, cut into 2 inch pieces1/2 cup waterchestnuts2 Tbsp. light soy sauce2 Tbsp. white wine vinegar1 tsp. sesame oil1/4 cup nonfat chicken broth1 Tbsp. cornstarchRecipe directionsHeat peanut oil with the two tablespoons of broth in a wok over medium heat. Add the garlic and scallions and sa…
