CHIPOTLE GRILLED SWORDFISH

A deliciously light swordfish recipe with orange juice and chipotle chilis.
Serves 4

Ingredients:
1/2 cup orange juice
1/4 cup low-sodium soy sauce
2 fresh garlic cloves, peeled and minced
1/4 cup scallions, chopped
1/4 cup fresh cilantro leaves
1/2 cup canned mild green chiles
2 pounds swordfish or other mild fish filet

Directions:
Combine orange juice, soy sauce, garlic, scallion, cilantro and chiles in a food processor. Place marinade in a flat dish and add the fish, turning a few times to coat with the marinade. Marinate fish in the refrigerator for 30 minutes, turning occasionally. Preheat broiler or barbeque. Removing swordfish from marinade, place on rack sprayed with pan spray. Transfer marinade to small saucepan and boil for 1 minute. Grill swordfish until just opaque in center, basting with marinade, about 4 minutes per side.

Nutritional Analysis Per Serving:
Calories: 305
Protein: 47 grams
Fat: 9 grams
Carbohydrates: 7 grams

CHICKEN TARRAGON

Tarragon gives this recipe the flavor of a bearnaise without the calories!
Serves 2

Ingredients:
2 chicken breast halves, boneless and skinless
1/4 teaspoon salt 1 tablespoon fresh tarragon
1/2 cup low-sodium chicken broth
1 tablespoon Dijon mustard

Directions:
Season chicken with salt and tarragon. In a nonstick skillet sprayed with pan spray, cook chicken for 3 minutes on each side over medium-high heat until brown. Remove chicken breasts to a plate and set aside. Deglaze the pan with broth, stirring up any bits that stick to the bottom. Add mustard and stir, and cook until reduced and thickened, about 3 minutes. Return chicken to pan and turn to coat with sauce.

Nutritional Analysis Per Serving:
Calories: 150
Protein: 28 grams
Fat: 3.5 grams
Carbohydrates: 0 grams

CHICKEN BREAST SEVEN COLOR SALAD

Full of antioxidants to help keep skin glowing.
Serves 2

Salad:
2 chicken breast halves, marinated in teriyaki sauce, grilled, refrigerated
1 pear, peeled and cubed
10 red grapes (red/purple)
1 small can mandarin oranges, drained (yellow/orange)
1 yellow pepper, sliced julienne (yellow/green)
1 carrot, julienne sliced (orange)
1/4 avocado, cubed (yellow/green)
2 green onions, chopped (white/green)
10 cherry tomatoes (red)
1 cup broccoli florets (green)
1 package European lettuce mix or raw spinach

Dressing:
1 tablespoon rice vinegar
2 teaspoons soy sauce
1/2 teaspoon sugar
1/8 teaspoon powdered ginger
1/4 teaspoon sesame oil
1/8 teaspoon white pepper

Directions:
Slice grilled chicken breasts into strips and place in large salad bowl with other salad ingredients. In a small bowl, whisk together dressing ingredients. Pour dressing over salad and toss.

Nutritional Analysis Per Serving:
Calories: 328
Protein: 32 grams
Fat: 5 grams
Carbohydrate: 42 grams

CHICKEN & BROWN RICE BOWL

Try this lighter version of popular rice bowls - rich in fiber from the brown rice and vegetables.
Serves 4

Ingredients:
2 cups freshly cooked brown rice
4 chicken breast halves, boneless and skinless
2 cups broccoli florets, in bite sized pieces
1 teaspoon olive oil
2 cups sliced bok choi cabbage
2 carrots, sliced into matchsticks
1/2 yellow onion, sliced
2 cloves garlic, minced
1 scallion, chopped
2 teaspoon minced fresh ginger root
Bottled teriyaki sauce

Directions:
Season chicken breasts on both sides with salt and pepper. Spray a large skillet for which you have a cover with pan spray. Place pan over medium high heat, and heat for one minute. Place chicken breasts in pan and cook for 5-7 minutes, or until meat begins to brown. Turn chicken breasts over, cover the skillet, and turn the heat down to medium low. Allow the chicken to cook in its own juices for another 12-15 minutes or until cooked through. Turn off the heat, remove chicken breasts from the pan, slice, and place back in the pan and cover to keep warm.

While the chicken is cooking, bring 6 cups of water to a boil in a medium covered saucepan. When the water boils, drop in the broccoli florets and let cook for 1 minute just long enough to turn bright green and become slightly tender. Drain broccoli but do not rinse.

Heat a large skillet over high heat, and add the olive oil. Add broccoli, cabbage, carrots, onion, garlic and scallion and ginger, and stir fry for 3-4 minutes until vegetables are crisp-tender. Season with salt and pepper to taste.

Divide the cooked brown rice into four bowls. Top rice with vegetables and sliced chicken breast, and then with teriyaki sauce to taste.

Nutritional Analysis Per Serving:
Calories: 32
Protein: 34 grams
Fat: 5 grams
Carbohydrate: 12 grams

CARROT VINAIGRETTE

This low calorie dressing provides a nutritional boost from the carrots.
Serves 3 (2 tablespoons each) 

Ingredients:
1 4-ounce jar of baby food carrots
3 tablespoons seasoned rice vinegar
1 tablespoon dried parsley flakes
1/2 teaspoon Worcestershire sauce
1/4 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper

Directions:
Pour the baby food carrots into a jar with a lid. Measure the seasoned vinegar into the empty baby food jar, cover and shake to remove all the carrots, and add to the carrots in the lidded jar along with the rest of the ingredients. Shake well, and refrigerate.

Nutritional Analysis per Serving:
Calories: 13
Protein: 0 grams
Fat: 0 grams
Carbohydrate: 3 grams

BREAKFAST BURRITOS

For a flavorful, hearty and healthy start.
Serves 2

Ingredients:
1/4 avocado
4 corn tortillas
6 egg whites
2 soy sausage patties
prepared tomato salsa
1 scallion, chopped

Directions:
Peel avocado, dice and set aside. Wrap tortillas in foil and place in a 350-degree oven to heat while preparing the eggs and sausage. In a nonstick skillet or a skillet sprayed with pan spray over medium-low heat, crumble sausage patties and stir just long enough to heat the sausage thoroughly. Remove the sausage to a covered bowl and set aside.

Wipe out the skillet with a paper towel, spray with pan spray and return skillet to the heat. Whisk the egg whites with a fork and pour into the heated pan. Cook, stirring frequently, until eggs are scrambled.

To assemble, place two tortillas on each of two plates. Evenly divide sausage, egg whites and avocado among the tortillas. Top with chopped scallions and salsa, and roll tortilla around filling.

Nutritional Analysis Per Serving:
Calories: 310
Protein: 33 grams
Fat: 5 grams
Carbohydrates: 36 grams

BAJA SLAW

A slaw you'll relish with every forkful.
Serves 10

Ingredients:
1 medium-sized head green cabbage, shredded
1 tablespoon lime juice
4 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon cumin seed
1/2 cup cilantro leaves
2 tablespoons seasoned rice vinegar

Directions:
Place shredded cabbage in a large bowl. Whisk lime juice, oil, salt, cumin, cilantro and rice vinegar in a bowl until well blended. Pour dressing over cabbage and mix well. Chill for a few hours before serving to allow flavors to blend.

Nutritional Analysis Per Serving:
Calories: 75
Protein: 1 gram
Fat: 5 grams
Carbohydrates: 6 grams