grilled chicken caesar salad

If you haven’t tried grilled chicken on your salad you are missing a tasty, low fat, low carb meal. 

  • 4 skinless, boneless chicken breast halves (sliced if desired)

Mix the following marinate, set aside 1 cup for salad and then marinate chicken 15 minutes in remainder:

  • 1 can condensed cream of chicken soup (healthy request)
  • 1/2 cup water
  • 2 Tablespoon cider vinegar
  • 2 Tablespoon lemon juice
  • 2 tsp. worcestershire sauce
  • 4 gloves garlic minced
  • 1/2 tsp. pepper
  • 3 Tablespoon grated Parmesan cheese (or less)
  1. Grill or broil chicken 15 minutes until done, turning and brushing with marinate. 
  2. Slice chicken (if you didn’t slice before cooking) and toss with salad (works really well with spinach salad).
  3. Add 1 Tablespoon grated parmesan cheese, and 1/2 cup croutons if desired and then add remainder marinate dressing.
  4. Serves 6

one serving: 205 calories, 4 g fat, 457 mg sodium, 16 g carbs, 23 g protein.



Posted on February 19th, 2009 by neslyn
Filed under: Full Meals, Lunch, Salads | No Comments »

Sweet n’ spiced Spuds

In a baking dish, combine:

  • 2 or 3 large sliced sweet potatoes
  • 2 or 3 sliced shallots (or 1 onion sliced)
  • 1/2 tsp. chili powder
  • 1/2 tsp. paprika
  • salt & pepper to taste (optional)
  • 1 cup low sodium chicken broth
  • 1/4 cup pure maple syrup

Top casserole with

  • 3 Tablespoons chopped pecans

Cover dish.

Bake at 375 degrees F for approximately 20 minutes – remove cover, then bake an additional 10 minutes until potatoes are tender.



Posted on December 16th, 2008 by neslyn
Filed under: Full Meals | No Comments »

Spicy Orange Beef (& Broccoli)

Low Calorie/Low Carb/High Fibre/Low Sodim/Low Cholesterol/Low Sat Fat/High Potassium/Heart Healthy with a hint of orange this is fast and easy.  I put everything into a slow cooker, but it is actually a stir fry dish.

Stir fry until brown (or put in slow cooker):

  • 1/2 kg beef sirloin, sliced
  • 1 oinion chopped
  • 1 clove garlic, chopped

Mix together the following then add to beef:

  • zest of 1 orange (optional but will make a zester taste)
  • 3/4 cup orange juice
  • 2 Tablespoons soy sauce
  • 1 Tablespoon cooking wine
  • 1/2 tsp sugar (optional)
  • 2 Tablespoons minced fresh ginger

Simmer, then add:

  • 1 bunch broccoli, cut into small florets
  • 1/3 cup water
  • 1 red bell pepper, seeded and sliced
  • 1/2 cup sliced scallion greens

Cover and steam, stirring occasionally until the water has evaporated and broccoli is tender.

Can be served over rice.  This is a great way to get a few extra vegetables into a meal, but if you don’t have them, you can also make this receipe without the vegetables or through in whatever you have on hand i.e. cabbage, broccoli slaw, celery, etc.)



Posted on December 16th, 2008 by neslyn
Filed under: Full Meals | No Comments »

Barbecued Beef

You can cook this recipe in the oven or slow cooker, but it is really good.  I didn’t try it with chicken, but I think that would also work well.

Combine:

  • 1 cup ketchup
  • 1 medium onion, chopped
  • 1/4 cup vinegar
  • 1/4 cup molasses
  • 2 Tablespoons Worchestershire sauce
  • 2 gloves garlic minced
  • 1/2 tsp. dry mustard
  • pepper/salt

Pour over approximately 1 1/2 to 2 lb (3 – 4 kg) boneless beef roast.

Cook in oven several hours, or slow cooker until tender (baste) and enjoy.

Leftover beef is excellent for barbecued beef sandwitches, top with left over sauce.



Posted on December 12th, 2008 by neslyn
Filed under: Full Meals | 2 Comments »

Sweet & Sour Chicken 2

This is a great tasting sweet & sour chicken and so easy and fast to prepare.  You can cook 4 chicken breasts in a slow cooker, then add 1 cup chicken broth (reduced sodium) and simmer all day, OR stir fry the chicken then add the chicken broth.  After the chicken is cooked with the broth …

Mix together:

  • 1/4 cup seasoned rice vinegar (or any combinations of vinegars that you have on hand)
  • 2 Tablespoons reduced-sodium soy sauce
  • 2 Tablespoons cornstarch
  • 2 Tablespoons apricot preserves (reduced or no-sugar)
  • 2 – 4 cloves garlic, minced
  • 2 teaspoons finely grated or minced ginger

Add to the chicken mixture bring to a boil, then reduce heat and add:

  • vegetables (any combination of peppers, onion, mushrooms, broccoli, snow peas, water chestnuts, bok choy, carrots, scallions)

Simmer until vegetables are tender.  Great with the egg rolls and chicken fried rice recipes, also on shakeitup. Enjoy.



Posted on November 23rd, 2008 by neslyn
Filed under: Full Meals | No Comments »

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