HALIBUT STEAKS WITH CUCUMBER SAUCE
1 lb. Halibut steaks, ¾ inch thick
½ c. fat free plain yogurt
½ c. cucumber, finely chopped
¼ t. dried dill or mint
Salt and pepper to taste
Preheat oven to 400o or grill to
medium
For sauce;
In a small bowl stir together yogurt,
cucumber and dill. Cover and chill
until serving.
Lightly mist a baking sheet with olive
oil pan spray. Place halibut on baking
sheet and sprinkle with salt and
pepper. Bake or grill for 12-15
minutes or until fish flakes easily
when tested with a fork. Serve each
with 2 T. cucumber sauce.
Makes 4 servings
Calories: 107 per serving Fat: 1g.
SHRIMP SCAMPI
SHRIMP SCAMPI
1 lb. raw shrimp, peeled and deveined
2 T. I Can’t Believe It’s Not Butter Spray
2 cloves garlic, minced
1 T. fresh snipped parsley or 1 t. dried
2 lemons, juiced
¼ c. chicken broth
Dash cayenne pepper
Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, garlic,
parsley, lemon juice, chicken broth, and cayenne pepper. Bring to a boil stirring constantly. Boil
1 minute. Add shrimp, cook, while stirring for 3-5 minutes until turn shrimp pink and opaque.
Makes 4 servings
Calories: 85 per serving Fat: 1g.
1 lb. raw shrimp, peeled and deveined
2 T. I Can’t Believe It’s Not Butter Spray
2 cloves garlic, minced
1 T. fresh snipped parsley or 1 t. dried
2 lemons, juiced
¼ c. chicken broth
Dash cayenne pepper
Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, garlic,
parsley, lemon juice, chicken broth, and cayenne pepper. Bring to a boil stirring constantly. Boil
1 minute. Add shrimp, cook, while stirring for 3-5 minutes until turn shrimp pink and opaque.
Makes 4 servings
Calories: 85 per serving Fat: 1g.
SPICED SCALLOPS & SHRIMP
SPICED SCALLOPS & SHRIMP
½ lb. bay scallops
½ lb. raw shrimp, peeled and deveined
8 green onions, sliced
1 pkt. Splenda or other sugar substitute
1 T. fresh cilantro, chopped
Salt to taste
Spice Mix:
3 cloves garlic, peeled
1 in. piece fresh ginger, peeled
2 t. mild curry powder
2 T. fish sauce or to taste
¼ c. water
First make the spice mix:
Put all ingredients in a food processor fitted with a metal blade and process until smooth.
Heat a large nonstick skillet over medium heat. Lightly mist with olive oil pan spray, add the
spice mix and cook, stirring for 30 seconds. Turn heat up to medium-high; add scallops, shrimp,
green onion, and Splenda to skillet. Stir-fry for about 3-5 minutes, until shrimp are pink and
scallops are firm. Remove from heat and stir in fresh cilantro.
Makes 4 servings
Calories: 105 per serving Fat: 1.5g.
½ lb. bay scallops
½ lb. raw shrimp, peeled and deveined
8 green onions, sliced
1 pkt. Splenda or other sugar substitute
1 T. fresh cilantro, chopped
Salt to taste
Spice Mix:
3 cloves garlic, peeled
1 in. piece fresh ginger, peeled
2 t. mild curry powder
2 T. fish sauce or to taste
¼ c. water
First make the spice mix:
Put all ingredients in a food processor fitted with a metal blade and process until smooth.
Heat a large nonstick skillet over medium heat. Lightly mist with olive oil pan spray, add the
spice mix and cook, stirring for 30 seconds. Turn heat up to medium-high; add scallops, shrimp,
green onion, and Splenda to skillet. Stir-fry for about 3-5 minutes, until shrimp are pink and
scallops are firm. Remove from heat and stir in fresh cilantro.
Makes 4 servings
Calories: 105 per serving Fat: 1.5g.
GARLIC SHRIMP STIR FRY
GARLIC SHRIMP STIR FRY
1 lb. raw shrimp, shelled and deveined
1 med. onion, sliced and separated into rings
2 stalks celery , cut into ½ inch pieces
12 spears asparagus, cut into ½ inch pieces
2 c. broccoli, chopped into small pieces
2 c. cauliflower, chopped into small pieces
4 cloves garlic, minced
½ c. soy sauce
2 pkts. Splenda or other sugar substitute
Dash crushed red pepper
Lightly mist a large skillet with olive oil pan spray and preheat over medium high heat. Add
onion, celery, asparagus, broccoli, and cauliflower. Cook and stir until vegetables are almost
tender. Add shrimp, soy sauce, crushed red pepper, and Splenda. Cook and stir for 3-5 minutes
or until shrimp is pink and opaque.
Makes 4 servings
Calories: 125 per serving Fat: 0.5g.
1 lb. raw shrimp, shelled and deveined
1 med. onion, sliced and separated into rings
2 stalks celery , cut into ½ inch pieces
12 spears asparagus, cut into ½ inch pieces
2 c. broccoli, chopped into small pieces
2 c. cauliflower, chopped into small pieces
4 cloves garlic, minced
½ c. soy sauce
2 pkts. Splenda or other sugar substitute
Dash crushed red pepper
Lightly mist a large skillet with olive oil pan spray and preheat over medium high heat. Add
onion, celery, asparagus, broccoli, and cauliflower. Cook and stir until vegetables are almost
tender. Add shrimp, soy sauce, crushed red pepper, and Splenda. Cook and stir for 3-5 minutes
or until shrimp is pink and opaque.
Makes 4 servings
Calories: 125 per serving Fat: 0.5g.
FABULOUS TUNA SALAD
FABULOUS TUNA SALAD
4 oz. White Albacore tuna, in water, drained
1 lrg. radish, grated
1 green onion, sliced
½ stalk celery, thinly sliced
½ T. Fat Free Mayonnaise
1 T. fresh squeezed lemon juice
Lemon pepper to taste
Mustard to taste
Place all ingredients in a small bowl and mix well.
Serve in lettuce of choice, as a wrap, or on Melba toast. This also a great salad topper for
greens of your choice, and a lemon wedge squeezed over top.
Makes 1 serving
Calories: 160 per serving Fat: 4g.
4 oz. White Albacore tuna, in water, drained
1 lrg. radish, grated
1 green onion, sliced
½ stalk celery, thinly sliced
½ T. Fat Free Mayonnaise
1 T. fresh squeezed lemon juice
Lemon pepper to taste
Mustard to taste
Place all ingredients in a small bowl and mix well.
Serve in lettuce of choice, as a wrap, or on Melba toast. This also a great salad topper for
greens of your choice, and a lemon wedge squeezed over top.
Makes 1 serving
Calories: 160 per serving Fat: 4g.
FISH FILLETS WITH SALSA VERDE
FISH FILLETS WITH SALSA VERDE
1 lb. white fish
1 med. lime, juiced
½ c. green salsa
2 T. cilantro, fresh snipped
Salt and pepper to taste
Preheat broiler.
Place fish on a large plate. Pour lime juice
equally over fish and sprinkle with salt and
pepper. Lightly mist a broiler pan with olive oil
pan spray. Place fish onto pan and tuck under
any thin edges. Broil 4 inches from heat for 6-8
minutes or until fish flakes easily with a fork.
Place green salsa and cilantro in a small bowl
and stir together. Place cooked fish onto serving
plates and top each with 2 T. of salsa verde.
Serve with a lime or lemon wedge.
Makes 4 servings
Calories: 115 per serving Fat: 1g.
1 lb. white fish
1 med. lime, juiced
½ c. green salsa
2 T. cilantro, fresh snipped
Salt and pepper to taste
Preheat broiler.
Place fish on a large plate. Pour lime juice
equally over fish and sprinkle with salt and
pepper. Lightly mist a broiler pan with olive oil
pan spray. Place fish onto pan and tuck under
any thin edges. Broil 4 inches from heat for 6-8
minutes or until fish flakes easily with a fork.
Place green salsa and cilantro in a small bowl
and stir together. Place cooked fish onto serving
plates and top each with 2 T. of salsa verde.
Serve with a lime or lemon wedge.
Makes 4 servings
Calories: 115 per serving Fat: 1g.
CITRUS SHRIMP
CITRUS SHRIMP
1 lb. raw shrimp, peeled and deveined
2 T. I Can’t Believe It’s Not Butter Spray
½ c. fresh squeezed orange juice
1 t. orange zest
2 cloves garlic, minced
1 t. dried thyme
Salt and pepper to taste
Rinse shrimp, pat dry with paper towels. Set aside.
Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, orange
juice, orange zest, garlic, and thyme. Bring to a boil, stirring constantly. Reduce heat, simmer
for 1 minute. Add shrimp, cook and stir for 3-5 minutes, until shrimp is pink and opaque.
Makes 4 servings
Calories: 85 per serving Fat: 1g.
1 lb. raw shrimp, peeled and deveined
2 T. I Can’t Believe It’s Not Butter Spray
½ c. fresh squeezed orange juice
1 t. orange zest
2 cloves garlic, minced
1 t. dried thyme
Salt and pepper to taste
Rinse shrimp, pat dry with paper towels. Set aside.
Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, orange
juice, orange zest, garlic, and thyme. Bring to a boil, stirring constantly. Reduce heat, simmer
for 1 minute. Add shrimp, cook and stir for 3-5 minutes, until shrimp is pink and opaque.
Makes 4 servings
Calories: 85 per serving Fat: 1g.
FISH TACO SALAD
FISH TACO SALAD
1 lb. Orange roughy or other white fish
1 t. Blackened or Mexican seasoning
12 c. shredded cabbage
½ red onion, diced
4 med. limes, juiced
¼ c. fresh snipped cilantro
8 T. salsa
Preheat oven to 400o
Lightly mist a baking sheet with olive oil pan spray. Place fish on baking sheet and sprinkle with
blackened seasoning. Bake for 12-15 minutes or until fish flakes easily with a fork. Remove from
oven and cool slightly. Place shredded cabbage, red onion, and cilantro into a large mixing
bowl. Pour lime juice over top of cabbage and toss well. Divide equally between 4 salad plates
and top cabbage with cooked fish fillet and salsa.
Makes 4 servings
Calories: 157 per serving Fat: 1g.
1 lb. Orange roughy or other white fish
1 t. Blackened or Mexican seasoning
12 c. shredded cabbage
½ red onion, diced
4 med. limes, juiced
¼ c. fresh snipped cilantro
8 T. salsa
Preheat oven to 400o
Lightly mist a baking sheet with olive oil pan spray. Place fish on baking sheet and sprinkle with
blackened seasoning. Bake for 12-15 minutes or until fish flakes easily with a fork. Remove from
oven and cool slightly. Place shredded cabbage, red onion, and cilantro into a large mixing
bowl. Pour lime juice over top of cabbage and toss well. Divide equally between 4 salad plates
and top cabbage with cooked fish fillet and salsa.
Makes 4 servings
Calories: 157 per serving Fat: 1g.
ORANGE GRILLED CHICKEN WITH HERBS
ORANGE GRILLED CHICKEN WITH HERBS
1 lb. boneless chicken breast, skin attached
2 cloves garlic, minced
¾ t. orange zest
¼ t. fresh thyme, minced
¼ t. fresh rosemary, minced
Fresh ground pepper to taste
½ c. fresh squeezed orange juice
¼ c. vinegar
2 t. Worcestershire sauce
Preheat grill to medium-high.
Combine first 5 ingredients in a small bowl. Take each chicken breast and slip your fingers
between the skin and flesh of the chicken, leaving the skin attached. Slide some of the herb
mixture under the skin of each breast, pulling the skin back over when finished. Mix orange
juice, vinegar, and Worcestershire in a small bowl. Grill chicken for 6-8 minutes on each side,
turning once and basting with orange juice mixture. Cook until chicken is tender and no longer
pink. Remove skin before eating.
Makes 4 servings
Calories: 174 per serving Fat: 3.1g.
1 lb. boneless chicken breast, skin attached
2 cloves garlic, minced
¾ t. orange zest
¼ t. fresh thyme, minced
¼ t. fresh rosemary, minced
Fresh ground pepper to taste
½ c. fresh squeezed orange juice
¼ c. vinegar
2 t. Worcestershire sauce
Preheat grill to medium-high.
Combine first 5 ingredients in a small bowl. Take each chicken breast and slip your fingers
between the skin and flesh of the chicken, leaving the skin attached. Slide some of the herb
mixture under the skin of each breast, pulling the skin back over when finished. Mix orange
juice, vinegar, and Worcestershire in a small bowl. Grill chicken for 6-8 minutes on each side,
turning once and basting with orange juice mixture. Cook until chicken is tender and no longer
pink. Remove skin before eating.
Makes 4 servings
Calories: 174 per serving Fat: 3.1g.
SPICY ORANGE CHICKEN
SPICY ORANGE CHICKEN
1 lb. chicken breast
2 T. cumin
1 c. chicken broth
½ c. fresh squeezed orange juice
1 T. jalapeno, chopped very fine
2 T. Dijon mustard
2 small oranges, peeled and cut into ½ inch
pieces
Salt and pepper to taste
¼ c. fresh snipped cilantro
Sprinkle cumin over chicken, coating both sides well. Heat a large non-stick skillet over mediumhigh
heat and mist lightly with olive oil pan spray. Place chicken into skillet. Cook 4 minutes or
until browned, turning once. Remove chicken from skillet and set aside. Increase heat to high.
Add chicken broth to skillet and boil 1 minute to reduce broth slightly. Whisk in orange juice,
jalapeno, mustard, salt and pepper. Return chicken to skillet and reduce heat to low; cover and
simmer 8-10 minutes or until no longer pink, turning chicken once. Add orange segments. Cook
briefly to warm. Place on serving plates and sprinkle with cilantro.
Makes 4 servings
Calories: 166 per serving Fat: 3g.
1 lb. chicken breast
2 T. cumin
1 c. chicken broth
½ c. fresh squeezed orange juice
1 T. jalapeno, chopped very fine
2 T. Dijon mustard
2 small oranges, peeled and cut into ½ inch
pieces
Salt and pepper to taste
¼ c. fresh snipped cilantro
Sprinkle cumin over chicken, coating both sides well. Heat a large non-stick skillet over mediumhigh
heat and mist lightly with olive oil pan spray. Place chicken into skillet. Cook 4 minutes or
until browned, turning once. Remove chicken from skillet and set aside. Increase heat to high.
Add chicken broth to skillet and boil 1 minute to reduce broth slightly. Whisk in orange juice,
jalapeno, mustard, salt and pepper. Return chicken to skillet and reduce heat to low; cover and
simmer 8-10 minutes or until no longer pink, turning chicken once. Add orange segments. Cook
briefly to warm. Place on serving plates and sprinkle with cilantro.
Makes 4 servings
Calories: 166 per serving Fat: 3g.
THAI CHICKEN
THAI CHICKEN
1 lb. chicken breast*
4 T. soy sauce
2 T. Fat Free plain yogurt
1 lemon, juiced
3 cloves garlic, minced
1 t. dried basil
1 t. ground ginger
Dash of crushed red pepper flakes
Put all ingredients, except chicken, in a gallon size Ziplock bag. Seal bag and mix well. Add
chicken to bag. Seal and marinate at room temperature for 30 minutes or for several hours in
refrigerator, turning bag a few times to coat chicken. Remove chicken from marinade and grill
or bake at 375o for 15-18 minutes or until chicken is no longer pink.
Makes 4 servings
Calories: 150 per serving Fat: 3g.
*Note: This recipe is also a great marinade for fish. I broil or bake my fish, as it turns out better for such a small
and thin portion.
1 lb. chicken breast*
4 T. soy sauce
2 T. Fat Free plain yogurt
1 lemon, juiced
3 cloves garlic, minced
1 t. dried basil
1 t. ground ginger
Dash of crushed red pepper flakes
Put all ingredients, except chicken, in a gallon size Ziplock bag. Seal bag and mix well. Add
chicken to bag. Seal and marinate at room temperature for 30 minutes or for several hours in
refrigerator, turning bag a few times to coat chicken. Remove chicken from marinade and grill
or bake at 375o for 15-18 minutes or until chicken is no longer pink.
Makes 4 servings
Calories: 150 per serving Fat: 3g.
*Note: This recipe is also a great marinade for fish. I broil or bake my fish, as it turns out better for such a small
and thin portion.
SHRIMP STUFFED TOMATO
SHRIMP STUFFED TOMATO
1 lb. cooked salad shrimp
8 green onions, thinly sliced
1 stalk celery, finely chopped
1 clove garlic, minced
1 t. Cajun or Blackened
seasoning
¼ c. fat free mayonnaise
1 ½ t. Worcestershire sauce
1 head romaine lettuce,
chopped
4 Med. tomatoes
2 med. lemons, halved
Place first 7 ingredients into a
medium bowl and stir well to
combine.
Refrigerate until serving. Core the tomatoes and cut each into 8 sections, leaving the sections
connected at the bottom. Divide the lettuce among 4 serving plates and top each with a
tomato, splaying out the sections slightly. Stuff each tomato with equal amounts of shrimp
salad. Serve with a lemon half to be squeezed over top.
Makes 4 servings
Calories: 135 per serving Fat: 0.5g.
1 lb. cooked salad shrimp
8 green onions, thinly sliced
1 stalk celery, finely chopped
1 clove garlic, minced
1 t. Cajun or Blackened
seasoning
¼ c. fat free mayonnaise
1 ½ t. Worcestershire sauce
1 head romaine lettuce,
chopped
4 Med. tomatoes
2 med. lemons, halved
Place first 7 ingredients into a
medium bowl and stir well to
combine.
Refrigerate until serving. Core the tomatoes and cut each into 8 sections, leaving the sections
connected at the bottom. Divide the lettuce among 4 serving plates and top each with a
tomato, splaying out the sections slightly. Stuff each tomato with equal amounts of shrimp
salad. Serve with a lemon half to be squeezed over top.
Makes 4 servings
Calories: 135 per serving Fat: 0.5g.
ORANGE GINGER CHICKEN
ORANGE GINGER CHICKEN
1 lb. chicken breast
¼ c. soy sauce
½ c. chicken broth
½ c. fresh squeezed orange juice
1 t. ground ginger
1 clove garlic, minced
In a gallon size Ziplock bag combine, soy sauce, chicken broth, orange juice, ginger and garlic.
Seal bag and mix well. Add chicken and marinade for 2-6 hours.
Preheat grill to medium. Remove chicken from bag and reserve marinade. Grill chicken for 8-10
minutes. Turn, brush with marinade and grill for 8-10 minutes more, or until tender and no
longer pink.
Makes 4 servings
Calories: 144 per serving Fat: 3g.
1 lb. chicken breast
¼ c. soy sauce
½ c. chicken broth
½ c. fresh squeezed orange juice
1 t. ground ginger
1 clove garlic, minced
In a gallon size Ziplock bag combine, soy sauce, chicken broth, orange juice, ginger and garlic.
Seal bag and mix well. Add chicken and marinade for 2-6 hours.
Preheat grill to medium. Remove chicken from bag and reserve marinade. Grill chicken for 8-10
minutes. Turn, brush with marinade and grill for 8-10 minutes more, or until tender and no
longer pink.
Makes 4 servings
Calories: 144 per serving Fat: 3g.
CHICKEN SAUSAGE
CHICKEN SAUSAGE
1 lb. ground chicken breast*
2 green onions, finely sliced
1 egg white, slightly beaten
2 t. poultry seasoning
1 t. ground sage
1 t. ground fennel seed
1 t. garlic powder
1 t. onion powder
1 t. paprika
1 t. salt and pepper
Preheat large non-stick skillet on low-medium heat.
Mix ground chicken, green onion, egg white, and seasonings together. Form into four equal 4oz.
patties. Lightly mist skillet with olive oil pan spray and gently place patties inside. Turning once,
half way through cooking. Cook until lightly browned on both sides and until no longer pink.
Serve in a lettuce wrap, on Wasa flatbread, or alone for a little something different.
Makes 4 servings
Calories: 135 per patty Fat: 3g.
*Note: Choose your chicken breast from the butcher section of your grocer and ask the butcher to grind them, if you
don’t have a way of grinding for yourself.
1 lb. ground chicken breast*
2 green onions, finely sliced
1 egg white, slightly beaten
2 t. poultry seasoning
1 t. ground sage
1 t. ground fennel seed
1 t. garlic powder
1 t. onion powder
1 t. paprika
1 t. salt and pepper
Preheat large non-stick skillet on low-medium heat.
Mix ground chicken, green onion, egg white, and seasonings together. Form into four equal 4oz.
patties. Lightly mist skillet with olive oil pan spray and gently place patties inside. Turning once,
half way through cooking. Cook until lightly browned on both sides and until no longer pink.
Serve in a lettuce wrap, on Wasa flatbread, or alone for a little something different.
Makes 4 servings
Calories: 135 per patty Fat: 3g.
*Note: Choose your chicken breast from the butcher section of your grocer and ask the butcher to grind them, if you
don’t have a way of grinding for yourself.
SAUSAGE ZUCCHINI BOATS
SAUSAGE ZUCCHINI BOATS
2 med. zucchini
1 (14oz.) can diced tomatoes
1 t. Italian seasoning
1 recipe Chicken Sausage (see recipe on previous page)
Salt and pepper
Preheat oven to 450o
Prepare sausage recipe from previous
page. Lightly mist a large non-stick
skillet with olive oil pan spray and heat over medium-high heat. Crumble chicken mixture into
preheated skillet instead of forming into patties. Cook and stir sausage until browned and no
longer pink. Stir in tomatoes, Italian seasoning, and heat through. Remove from heat and set
aside.
Cut ends from each zucchini and discard. Cut zucchini in half, lengthwise. With a 1 inch melon
baller or measuring spoon, carefully scoop out center seeded area of each zucchini half,
forming a boat. Lightly mist a baking sheet with olive oil pan spray and place each zucchini boat
on baking sheet. Sprinkle zucchini with salt and pepper. Divide sausage mixture evenly into the
center of each boat. Cook for 20-25 minutes until zucchini is tender.
Makes 4 servings
Calories: 188 per serving Fat: 3g.
2 med. zucchini
1 (14oz.) can diced tomatoes
1 t. Italian seasoning
1 recipe Chicken Sausage (see recipe on previous page)
Salt and pepper
Preheat oven to 450o
Prepare sausage recipe from previous
page. Lightly mist a large non-stick
skillet with olive oil pan spray and heat over medium-high heat. Crumble chicken mixture into
preheated skillet instead of forming into patties. Cook and stir sausage until browned and no
longer pink. Stir in tomatoes, Italian seasoning, and heat through. Remove from heat and set
aside.
Cut ends from each zucchini and discard. Cut zucchini in half, lengthwise. With a 1 inch melon
baller or measuring spoon, carefully scoop out center seeded area of each zucchini half,
forming a boat. Lightly mist a baking sheet with olive oil pan spray and place each zucchini boat
on baking sheet. Sprinkle zucchini with salt and pepper. Divide sausage mixture evenly into the
center of each boat. Cook for 20-25 minutes until zucchini is tender.
Makes 4 servings
Calories: 188 per serving Fat: 3g.
ITALIAN CHICKEN BUNDLES
ITALIAN CHICKEN BUNDLES
1 lb. chicken breast
1 med. tomato, sliced into 8 thin slices
½ med. red onion, sliced into rings and separated
1 c. raw spinach stems trimmed
1 (8oz.) can tomato sauce
½ c. water
Italian seasoning
Garlic salt
Pepper
8 wooden toothpicks
Preheat oven to 375o
Place chicken breast, smooth side down, between two pieces of plastic wrap. With flat side of a
meat mallet, pound lightly to ¼ -inch thickness. Remove top layer of plastic wrap. On each
breast, layer two slices of tomato, 3-4 slices of red onion, and 6-8 spinach leaves. Sprinkle
chicken with desired amount of Italian seasoning, garlic salt and pepper. Starting from the short
side, roll up each breast. Secure with wooden toothpicks. Lightly mist a baking dish with olive
oil pan spry. Place each chicken breast into prepared baking dish, with toothpicks facing up. In a
small bowl, whisk together, tomato sauce, water and ¼ t. Italian seasoning. Pour sauce over top
of chicken. Cover with foil. Bake for 35-40 minutes until chicken is tender and no longer pink.
Place each bundle on a serving dish and spoon remaining sauce over top.
Makes 4 servings
Calories: 162 per serving Fat: 3g.
1 lb. chicken breast
1 med. tomato, sliced into 8 thin slices
½ med. red onion, sliced into rings and separated
1 c. raw spinach stems trimmed
1 (8oz.) can tomato sauce
½ c. water
Italian seasoning
Garlic salt
Pepper
8 wooden toothpicks
Preheat oven to 375o
Place chicken breast, smooth side down, between two pieces of plastic wrap. With flat side of a
meat mallet, pound lightly to ¼ -inch thickness. Remove top layer of plastic wrap. On each
breast, layer two slices of tomato, 3-4 slices of red onion, and 6-8 spinach leaves. Sprinkle
chicken with desired amount of Italian seasoning, garlic salt and pepper. Starting from the short
side, roll up each breast. Secure with wooden toothpicks. Lightly mist a baking dish with olive
oil pan spry. Place each chicken breast into prepared baking dish, with toothpicks facing up. In a
small bowl, whisk together, tomato sauce, water and ¼ t. Italian seasoning. Pour sauce over top
of chicken. Cover with foil. Bake for 35-40 minutes until chicken is tender and no longer pink.
Place each bundle on a serving dish and spoon remaining sauce over top.
Makes 4 servings
Calories: 162 per serving Fat: 3g.
LITE LEMON CHICKEN
LITE LEMON CHICKEN
1 lb. chicken breast
2 t. garlic powder
2 t. lemon pepper
½ t. seasoned salt
1 c. fresh squeezed lemon juice
4 lemon slices, optional
Preheat oven to 400o
In a small bowl combine, garlic powder, lemon pepper and seasoned salt. Mix to blend. Place
chicken on a large plate, and rub evenly with seasoning mixture. Cover with plastic wrap and
refrigerate for 15 minutes. Heat a large non-stick skillet over medium-high heat and mist lightly
with olive oil pan spray. Remove chicken from refrigerator and place into heated skillet. Cook
chicken 2-3 minutes per side, until browned. Lightly mist a baking dish with olive oil pan spray
and place chicken, smooth side up into baking dish. Pour lemon juice over the chicken, and top
each with a lemon slice. Bake for 18-20 minutes or until no longer pink and juices run clear.
Remove from oven, baste with pan juices. Let stand 5 minutes before serving.
Makes 4 servings
Calories: 140 per serving Fat: 3g.
1 lb. chicken breast
2 t. garlic powder
2 t. lemon pepper
½ t. seasoned salt
1 c. fresh squeezed lemon juice
4 lemon slices, optional
Preheat oven to 400o
In a small bowl combine, garlic powder, lemon pepper and seasoned salt. Mix to blend. Place
chicken on a large plate, and rub evenly with seasoning mixture. Cover with plastic wrap and
refrigerate for 15 minutes. Heat a large non-stick skillet over medium-high heat and mist lightly
with olive oil pan spray. Remove chicken from refrigerator and place into heated skillet. Cook
chicken 2-3 minutes per side, until browned. Lightly mist a baking dish with olive oil pan spray
and place chicken, smooth side up into baking dish. Pour lemon juice over the chicken, and top
each with a lemon slice. Bake for 18-20 minutes or until no longer pink and juices run clear.
Remove from oven, baste with pan juices. Let stand 5 minutes before serving.
Makes 4 servings
Calories: 140 per serving Fat: 3g.
MUSTARD BAKED CHICKEN
MUSTARD BAKED CHICKEN
1 lb. chicken breast
½ c. brown mustard (I use spicy brown)
1 T. soy sauce
2 pkts. Splenda or other sugar substitute
Preheat oven to 425o
Lightly mist a shallow baking dish with olive oil pan spray. Place chicken, smooth side up into
the baking dish. In a small bowl stir together mustard, soy sauce, and Splenda. Brush mustard
mixture generously over each chicken breast. Bake uncovered for 20 minutes or until no longer
pink, brushing with mustard mixture half way through cooking.
Makes 4 servings
Calories: 140 per serving Fat: 3g.
1 lb. chicken breast
½ c. brown mustard (I use spicy brown)
1 T. soy sauce
2 pkts. Splenda or other sugar substitute
Preheat oven to 425o
Lightly mist a shallow baking dish with olive oil pan spray. Place chicken, smooth side up into
the baking dish. In a small bowl stir together mustard, soy sauce, and Splenda. Brush mustard
mixture generously over each chicken breast. Bake uncovered for 20 minutes or until no longer
pink, brushing with mustard mixture half way through cooking.
Makes 4 servings
Calories: 140 per serving Fat: 3g.
CHICKEN WITH ONION CILANTRO RELISH
CHICKEN WITH ONION CILANTRO RELISH
1 lb. chicken breast
½ c. onion, coarsely chopped
¼ c. fresh cilantro
¼ t. salt
¼ t. pepper
3 T. fresh squeezed lime juice
2 med. limes, halved
In a food processor combine onion, cilantro, salt and pepper. Process until mixture is very finely
chopped. Dip chicken in lime juice and grill or broil for 6 to 8 minutes. Turn chicken over and
spread with onion cilantro relish. Cook for 6 to 8 minutes or until no longer pink. Serve with half
a lime.
Makes 4 servings
Calories: 160 per serving Fat: 3g.
1 lb. chicken breast
½ c. onion, coarsely chopped
¼ c. fresh cilantro
¼ t. salt
¼ t. pepper
3 T. fresh squeezed lime juice
2 med. limes, halved
In a food processor combine onion, cilantro, salt and pepper. Process until mixture is very finely
chopped. Dip chicken in lime juice and grill or broil for 6 to 8 minutes. Turn chicken over and
spread with onion cilantro relish. Cook for 6 to 8 minutes or until no longer pink. Serve with half
a lime.
Makes 4 servings
Calories: 160 per serving Fat: 3g.
GRILLED CHICKEN PICCATA
GRILLED CHICKEN PICCATA
1 lb. chicken breast
2 lrg. lemons
1 t. lemon zest
½ t. crushed dried rosemary
¼ t. salt
¼ t. fresh ground black pepper
2 T. I Can’t Believe It’s Not Butter Spray
1 T. capers, drained
½ t. dried parsley
Preheat grill to medium.
Halve and juice 1 lemon (should have about 3 T.) set juice aside.
Slice remaining lemon into 8 very thin slices and set aside.
Place chicken breast on a large plate. In a small bowl combine, lemon zest, rosemary, salt and
pepper. Sprinkle the mixture evenly over both sides of the chicken breast. Rub in with your
fingers. Arrange two slices of lemon on top of each chicken piece, overlapping if necessary.
Place chicken on grill and cover. Grill for 15-18 minutes or until no longer pink and juices run
clear.
Meanwhile, in a small sauce pan combine the lemon juice, I Can’t Believe It’s Not Butter Spray,
capers and parsley. Heat through. Remove chicken to serving plates and drizzle with warm
lemon caper sauce.
Makes 4 servings
Calories: 144 per serving Fat: 3g.
1 lb. chicken breast
2 lrg. lemons
1 t. lemon zest
½ t. crushed dried rosemary
¼ t. salt
¼ t. fresh ground black pepper
2 T. I Can’t Believe It’s Not Butter Spray
1 T. capers, drained
½ t. dried parsley
Preheat grill to medium.
Halve and juice 1 lemon (should have about 3 T.) set juice aside.
Slice remaining lemon into 8 very thin slices and set aside.
Place chicken breast on a large plate. In a small bowl combine, lemon zest, rosemary, salt and
pepper. Sprinkle the mixture evenly over both sides of the chicken breast. Rub in with your
fingers. Arrange two slices of lemon on top of each chicken piece, overlapping if necessary.
Place chicken on grill and cover. Grill for 15-18 minutes or until no longer pink and juices run
clear.
Meanwhile, in a small sauce pan combine the lemon juice, I Can’t Believe It’s Not Butter Spray,
capers and parsley. Heat through. Remove chicken to serving plates and drizzle with warm
lemon caper sauce.
Makes 4 servings
Calories: 144 per serving Fat: 3g.
Basic Shrimp
Basic Shrimp
2 quarts heavily−salted water
2 bay leaves
5 whole cloves
1 large celery rib, coarsely chopped
1 clove garlic, halved
Tabasco® sauce
Pinch of thyme
Pinch of basil
Put shrimp in COLD water containing all of the above ingredients. Bring to a boil, then turn off the
heat. Shrimp are ready when bright pink.
2 quarts heavily−salted water
2 bay leaves
5 whole cloves
1 large celery rib, coarsely chopped
1 clove garlic, halved
Tabasco® sauce
Pinch of thyme
Pinch of basil
Put shrimp in COLD water containing all of the above ingredients. Bring to a boil, then turn off the
heat. Shrimp are ready when bright pink.
CHICKEN ZUCCHINI BAKE
CHICKEN ZUCCHINI BAKE
1lb. chicken breast, cubed
1 med. onion, diced
8c. zucchini , sl iced
1 clove garl ic, minced
1(14oz.) can diced tomatoes
1(8oz.) can tomato sauce
1t. Italian seasoning
½c. water
Salt and pepper to taste
Preheat oven to 375o
Lightly mist a large non-stick ski l let with ol ive oi l pan spray. Cook cubed
chicken in ski l let over medium-high heat unti l no longer pink. Reduce heat
to medium; add onion, garl ic, tomatoes, tomato sauce, water and seasonings.
Heat through unti l thickened and bubbly. Mist a 9x13” baking dish with olive
oi l pan spray. Evenly spread 1c. chicken mixture in bottom of baking dish.
Layer 4c. zucchini over top. Spoon halve of chicken mixture evenly over top
of f irst layer of zucchini . Repeat layers with remaining zucchini and chicken
mixture. Cover with foi l and bake for 1 hour or unti l zucchini is tender.
Makes 4….2 1/2c. servings
Calories: 190 per. Serving Fat: 3g.
1lb. chicken breast, cubed
1 med. onion, diced
8c. zucchini , sl iced
1 clove garl ic, minced
1(14oz.) can diced tomatoes
1(8oz.) can tomato sauce
1t. Italian seasoning
½c. water
Salt and pepper to taste
Preheat oven to 375o
Lightly mist a large non-stick ski l let with ol ive oi l pan spray. Cook cubed
chicken in ski l let over medium-high heat unti l no longer pink. Reduce heat
to medium; add onion, garl ic, tomatoes, tomato sauce, water and seasonings.
Heat through unti l thickened and bubbly. Mist a 9x13” baking dish with olive
oi l pan spray. Evenly spread 1c. chicken mixture in bottom of baking dish.
Layer 4c. zucchini over top. Spoon halve of chicken mixture evenly over top
of f irst layer of zucchini . Repeat layers with remaining zucchini and chicken
mixture. Cover with foi l and bake for 1 hour or unti l zucchini is tender.
Makes 4….2 1/2c. servings
Calories: 190 per. Serving Fat: 3g.
Barbecued Oysters
Barbecued Oysters
3 cups oysters
3/4 cup flour
Seasoned salt and pepper, to taste
1 1/2 cups barbecue sauce
Drain oysters well. Mix flour, salt and pepper in brown grocery bag. Shake oysters in flour mixture.
Sauté oysters in hot oil just enough to form a crust, but not enough to completely cook. Place oysters in
an oblong baking dish and cover oysters with barbecue sauce. Bake at 350 degrees F for 20 to 25
minutes.
3 cups oysters
3/4 cup flour
Seasoned salt and pepper, to taste
1 1/2 cups barbecue sauce
Drain oysters well. Mix flour, salt and pepper in brown grocery bag. Shake oysters in flour mixture.
Sauté oysters in hot oil just enough to form a crust, but not enough to completely cook. Place oysters in
an oblong baking dish and cover oysters with barbecue sauce. Bake at 350 degrees F for 20 to 25
minutes.
Barbecue Shrimp
Barbecue Shrimp
2 cloves garlic, smashed
2 bay leaves
6 pounds fresh Gulf shrimp with heads on,
20 to 25 count to the pound
1/4 cup lemon juice
1 1/2 pounds salted butter
1/2 pound margarine
2 teaspoons paprika
1 newly−purchased 4−ounce can black pepper
Preheat oven to 300 degrees F.
Use the garlic cloves to wipe the inside of a baking pan (or two) big enough to hold all the shrimp.
Squeeze it in there to get as much garlic oil as you can in there. Discard the garlic itself, but leave the
little bits that came loose. Place two bay leaves at the bottom of the pan.
Wash and pat dry the shrimp, then lay them on their sides, crowded together and slightly overlapping,
in the baking pan. Douse the shrimp with the lemon juice.
Cut the butter and margarine into cubes and distribute it atop the shrimp. Sprinkle it with the
paprika. Liberally sprinkle enough black pepper over the shrimp to cover them with a palpable black
layer. Don't miss any spots! (And you don't have to use the whole can, either.)
Bake the shrimp in a preheated 300 degree F oven for 15 minutes. Check them for doneness; when the
meat pulls away from the shells, you're there. You do not want soft, wrinkled shells. Return the shrimp
to the oven if necessary, but not much longer.
Serve the shrimp in soup plates with lots of the sauce and toasted French bread. Also plenty of napkins
and perhaps bibs.
2 cloves garlic, smashed
2 bay leaves
6 pounds fresh Gulf shrimp with heads on,
20 to 25 count to the pound
1/4 cup lemon juice
1 1/2 pounds salted butter
1/2 pound margarine
2 teaspoons paprika
1 newly−purchased 4−ounce can black pepper
Preheat oven to 300 degrees F.
Use the garlic cloves to wipe the inside of a baking pan (or two) big enough to hold all the shrimp.
Squeeze it in there to get as much garlic oil as you can in there. Discard the garlic itself, but leave the
little bits that came loose. Place two bay leaves at the bottom of the pan.
Wash and pat dry the shrimp, then lay them on their sides, crowded together and slightly overlapping,
in the baking pan. Douse the shrimp with the lemon juice.
Cut the butter and margarine into cubes and distribute it atop the shrimp. Sprinkle it with the
paprika. Liberally sprinkle enough black pepper over the shrimp to cover them with a palpable black
layer. Don't miss any spots! (And you don't have to use the whole can, either.)
Bake the shrimp in a preheated 300 degree F oven for 15 minutes. Check them for doneness; when the
meat pulls away from the shells, you're there. You do not want soft, wrinkled shells. Return the shrimp
to the oven if necessary, but not much longer.
Serve the shrimp in soup plates with lots of the sauce and toasted French bread. Also plenty of napkins
and perhaps bibs.
Barbecued Shrimp
Barbecued Shrimp
5 pounds shrimp with heads
Salt and pepper, to taste
3 bay leaves
1/4 cup oregano
1/3 (2 ounce) bottle garlic juice
1 teaspoon Tabasco® sauce
2 pounds butter
6 large or 8 small lemons
Place shrimp evenly in large casserole or metal pan. Completely coat with salt and pepper until you
think they are ruined. Crumble bay leaves and sprinkle evenly over shrimp. Sprinkle oregano, garlic
juice and Tabasco over shrimp.
In separate pan, melt butter. Squeeze lemon juice, pulp and seeds into butter. Mix thoroughly and
pour over shrimp. Preheat oven to 350 degrees F and bake, covered, for 30 to 40 minutes.
Yields 6 to 8 servings.
5 pounds shrimp with heads
Salt and pepper, to taste
3 bay leaves
1/4 cup oregano
1/3 (2 ounce) bottle garlic juice
1 teaspoon Tabasco® sauce
2 pounds butter
6 large or 8 small lemons
Place shrimp evenly in large casserole or metal pan. Completely coat with salt and pepper until you
think they are ruined. Crumble bay leaves and sprinkle evenly over shrimp. Sprinkle oregano, garlic
juice and Tabasco over shrimp.
In separate pan, melt butter. Squeeze lemon juice, pulp and seeds into butter. Mix thoroughly and
pour over shrimp. Preheat oven to 350 degrees F and bake, covered, for 30 to 40 minutes.
Yields 6 to 8 servings.
Barbecued Shrimp
Barbecued Shrimp
2 pounds fresh, unpeeled shrimp
4 stalks celery with leaves, diced
1/2 teaspoon garlic powder
3 lemons, cut into wedges
2 tablespoon cracked black pepper
3/4 cup butter or margarine, cut into cubes
Lemon wedges (for garnish)
2 tablespoons Worcestershire sauce
2 tablespoons salt
3/4 teaspoon hot sauce
Wash shrimp thoroughly and place in a large shallow pan. Add celery and garlic. Squeeze juice from
lemons over top. Dot shrimp with butter and sprinkle with remaining ingredients except lemon wedges.
Place shrimp under broiler until butter melts and shrimp starts to turn pink (about 5 minutes), stirring
several times. When all shrimp are slightly pink, reduce temperature to 350 degrees F and bake 20
more minutes or until done, stirring often. Do not overcook or shrimp will become mushy. Test for
doneness.
Garnish with lemon wedges.
Flavor improves if shrimp are cooked ahead of time and then reheated, but do not overcook.
2 pounds fresh, unpeeled shrimp
4 stalks celery with leaves, diced
1/2 teaspoon garlic powder
3 lemons, cut into wedges
2 tablespoon cracked black pepper
3/4 cup butter or margarine, cut into cubes
Lemon wedges (for garnish)
2 tablespoons Worcestershire sauce
2 tablespoons salt
3/4 teaspoon hot sauce
Wash shrimp thoroughly and place in a large shallow pan. Add celery and garlic. Squeeze juice from
lemons over top. Dot shrimp with butter and sprinkle with remaining ingredients except lemon wedges.
Place shrimp under broiler until butter melts and shrimp starts to turn pink (about 5 minutes), stirring
several times. When all shrimp are slightly pink, reduce temperature to 350 degrees F and bake 20
more minutes or until done, stirring often. Do not overcook or shrimp will become mushy. Test for
doneness.
Garnish with lemon wedges.
Flavor improves if shrimp are cooked ahead of time and then reheated, but do not overcook.
CHICKEN & STRAWBERRY SALAD
Dressing:
2 T. fresh squeezed orange juice
2 T. fresh squeezed lemon juice
1-2 pkts. Splenda or other sugar substitute
Combine ingredients well.
Chill until serving.
Salad:
¼ c. soy sauce
2 T. fresh squeezed orange juice
1 clove garlic, minced
2 green onions, thinly sliced
½ lb. chicken breast
4 c. raw spinach
1 c. sliced strawberries
¼ med. red onion sliced, rings separated
In a gallon size ziplock bag combine, soy sauce, green onions, 2 T. orange juice and garlic.
Add chicken and seal bag. Marinate in refrigerator for2-24 hours, turning occasionally. Remove
chicken from bag and reserve marinade. Grill or broil chicken for 8-10 minutes turning once and
brushing with marinade. Cook until chicken is tender and no longer pink. Cool chicken slightly.
Place spinach, 2 c. each onto serving plates. Slice chicken and place on top of spinach, top with
sliced strawberries and red onion rings. Shake dressing and drizzle evenly over two salads.
Makes 2 servings
Calories: 195 per serving Fat: 3g.
2 T. fresh squeezed orange juice
2 T. fresh squeezed lemon juice
1-2 pkts. Splenda or other sugar substitute
Combine ingredients well.
Chill until serving.
Salad:
¼ c. soy sauce
2 T. fresh squeezed orange juice
1 clove garlic, minced
2 green onions, thinly sliced
½ lb. chicken breast
4 c. raw spinach
1 c. sliced strawberries
¼ med. red onion sliced, rings separated
In a gallon size ziplock bag combine, soy sauce, green onions, 2 T. orange juice and garlic.
Add chicken and seal bag. Marinate in refrigerator for2-24 hours, turning occasionally. Remove
chicken from bag and reserve marinade. Grill or broil chicken for 8-10 minutes turning once and
brushing with marinade. Cook until chicken is tender and no longer pink. Cool chicken slightly.
Place spinach, 2 c. each onto serving plates. Slice chicken and place on top of spinach, top with
sliced strawberries and red onion rings. Shake dressing and drizzle evenly over two salads.
Makes 2 servings
Calories: 195 per serving Fat: 3g.
MUSTARD CHICKEN WRAPS
1 lb. ground chicken breast*
2 T. mustard, yellow or Dijon (I use spicy brown)
Salt and pepper to taste
Paprika to taste and color
Mix all ingredients well. Shape into 4 equal, 4oz. patties.
Grill or broil as you would a hamburger. Serve in a lettuce wrap, or to cut fat and calories, use
for the HCG burger. You can also use this recipe crumbled and browned in a skillet. Wrap in
lettuce with your choice of other vegetables, or serve over chopped salad greens.
Makes 4 servings
Calories: 135 per serving Fat: 3g.
*Note: Choose your chicken breast from the butcher section of your grocer and ask the butcher to grind them, if you
don’t have a way of grinding for yourself.
2 T. mustard, yellow or Dijon (I use spicy brown)
Salt and pepper to taste
Paprika to taste and color
Mix all ingredients well. Shape into 4 equal, 4oz. patties.
Grill or broil as you would a hamburger. Serve in a lettuce wrap, or to cut fat and calories, use
for the HCG burger. You can also use this recipe crumbled and browned in a skillet. Wrap in
lettuce with your choice of other vegetables, or serve over chopped salad greens.
Makes 4 servings
Calories: 135 per serving Fat: 3g.
*Note: Choose your chicken breast from the butcher section of your grocer and ask the butcher to grind them, if you
don’t have a way of grinding for yourself.
Baltimore Crab Cakes
Baltimore Crab Cakes
1 pound. fresh, lump crabmeat, drained
1/2 cup Italian−seasoned breadcrumbs
1/2 teaspoon baking powder
1/3 cup milk
1 large egg, beaten
1/4 cup mayonnaise or salad dressing
2 tablespoons finely chopped scallions
1/4 teaspoon garlic salt
1/8 teaspoon white pepper
2 teaspoons dried onion flakes
3/4 teaspoon dried parsley flakes
1/4 cup all−purpose flour
1/4 cup butter or margarine, melted
Combine first 11 ingredients; shape into 6 patties. Coat with flour; chill at least 1 hour.
Cook patties in butter in a skillet over medium−high heat 4 minutes on each side or until golden.
1 pound. fresh, lump crabmeat, drained
1/2 cup Italian−seasoned breadcrumbs
1/2 teaspoon baking powder
1/3 cup milk
1 large egg, beaten
1/4 cup mayonnaise or salad dressing
2 tablespoons finely chopped scallions
1/4 teaspoon garlic salt
1/8 teaspoon white pepper
2 teaspoons dried onion flakes
3/4 teaspoon dried parsley flakes
1/4 cup all−purpose flour
1/4 cup butter or margarine, melted
Combine first 11 ingredients; shape into 6 patties. Coat with flour; chill at least 1 hour.
Cook patties in butter in a skillet over medium−high heat 4 minutes on each side or until golden.
Baked Stuffed Shrimp
Baked Stuffed Shrimp
16 (12−20 count) large shrimp
1 1/2 sleeves Ritz crackers, crushed
1/2 pound butter, melted
1 tablespoon horseradish
1 tablespoon Worcestershire sauce
Dash of Tabasco sauce
Dash of garlic salt
Lemon
Shell and devein shrimp. Set shrimp out on greased cookie sheet. Mix together crushed crackers,
butter, horseradish, Worcestershire sauce, Tabasco and garlic salt. Cover shrimp with stuffing. Bake
at 400 degrees F for 15 minutes.
Serve with lemon wedges.
16 (12−20 count) large shrimp
1 1/2 sleeves Ritz crackers, crushed
1/2 pound butter, melted
1 tablespoon horseradish
1 tablespoon Worcestershire sauce
Dash of Tabasco sauce
Dash of garlic salt
Lemon
Shell and devein shrimp. Set shrimp out on greased cookie sheet. Mix together crushed crackers,
butter, horseradish, Worcestershire sauce, Tabasco and garlic salt. Cover shrimp with stuffing. Bake
at 400 degrees F for 15 minutes.
Serve with lemon wedges.
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