Kuzhambhu Spicy Fish With Curry

Ingredients:

• Sesame oil : 3 tbsp
• Vegetable oil : 2 tbsp
• Fenugree k Seeds : 1/4 tsp
• Vadagam: 11/2 tbsp (Optional)
• Fish : 1lb(Cleaned and cut it into your desired shape)(I’ve used salmon)
• Onion : 1 (Medium Finally chopped)f
• Tomatoes : 2
• Garlic : 8-10
• Curry Leaves : 5-6 springs
• Chili powder : 1/2 tbsp(according to your spice level)
• Coriander Powder : 1 tbsp
• Turmeric Powder : 1/4 tsp
• Tamarind Pulp : 11/2 tbsp

Instructions:

1. Wash and clean the fish. Cut them into pieces. Dust them with a little salt and keep them aside.
2. Now just microwave the tamarind pulp with 1 cup of water for 30 seconds or soak them for an 5-10minutes. Mash it well and strain the tamarind water.
3. Now add red chili powder, salt, coriander powder and turmeric powder into the tamarind water.
4. Mix it all together in this step itself. You can taste and adjust the sour and spicy consistency from the above mixture.
5. Now take a wide pan add 2 tbsp of vegetable oil add fenugreek seeds, vadagam(optional), garlic pods, fry them for a minute.
6. After that add onions, curry leaves sautee it very well.
7. Once the onion becomes translucent add the chopped tomatoes and the tamarind water mixture into it.
8. Taste the salt and adjust according to it.
9. Add 2 tbsp of sesame oil and bring it to boil in medium heat till the oil floats on top.
10. The gravy should taste little sour and spicy.
11. Finally add the fish and just bring it to a boil only once and remove from heat.
12. Garnish with fried curry leaves.

Fish kozhambhu is ready and if you eat it next day it tastes like heaven because the fish get soaked in the gravy.

Shish Kebab Adel

Ingredients:

Marinade Ingredients:

• 1/3 cup olive oil
• 1/3 cup soy sauce
• 3 Tbsp red wine vinegar
• 1/4 cup honey
• 2 cloves garlic, minced
• 1 Tbsp minced fresh ginger
• Freshly ground black pepper to taste

Kebab Ingredients:

• 1 1/2 lbs top sirloin steak, cut into 1 1/2-inch cubes
• 1 large bell pepper
• 1-2 medium red onions
• 1/2 to a pound button mushrooms
• About 20 bamboo or wooden skewers

Instructions:

1. Mix the marinade ingredients together in a bowl and add the meat. Cover and chill in the fridge for at least 30 minutes, preferably several hours or even overnight. (Heck, I've kept the meat marinating for a couple days, still great.)
2. Soak the skewers in water for at least 30 minutes before grilling. This will help prevent them from completely burning up on the grill.
3. Cut the vegetables into chunks roughly the width of the beef pieces. Taking care not to poke yourself, thread the meat and vegetables onto double bamboo skewers. One way to do this safely is to put the piece that you are trying to pierce on a cutting board, and then push the skewers through the piece to the board. Using double skewers will help you turn the kebabs on the grill. If you keep a little space between the pieces, they will grill more evenly. Paint the kebabs with some of the remaining marinade.
4. Prepare your grill for high, direct heat. Grill for 8 to 10 minutes, depending on how hot your grill is, and how done you would like your meat, turning occasionally. Let rest for 5 minutes before serving.

Caribbean Pot Roast

Ingredients:

2 medium sweet potatoes, cubed
2 large carrots, sliced
¼ cup chopped celery
1 boneless beef chuck roast (2½ pounds)
1 tablespoon canola oil
1 large onion, chopped
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 tablespoon sugar
1 tablespoon brown sugar
1 teaspoon ground cumin
¾ teaspoon salt
¾ teaspoon ground coriander
¾ teaspoon chili powder
½ teaspoon dried oregano
⅛ teaspoon ground cinnamon
¾ teaspoon grated orange peel
¾ teaspoon baking cocoa
1 can (15 ounce) tomato sauce

Directions:

1. Place potatoes, carrots and celery in a 5-quart slow-cooker. In a large skillet, brown the meat in oil on all sides. Transfer meat to slow cooker.

2. In the same skillet, sauté onion in drippings until tender. Add garlic; cook 1 minute longer. Combine the flour, sugar, brown sugar, seasoning, orange peel and cocoa. Stir in tomato sauce; add to skillet and heat through. Pour over beef. Cover and cook on low for 6-8 hours or until beef and vegetables are tender.

Serves 10
Serving size: 3 ounces cooked beef with ½ cup vegetable mixture

Per serving
Calories 278 
Fat 12g
Saturated 4g
Cholesterol 74mg
Sodium 453mg
Carb 16g
Fiber 3g
Protein 25g

Spaghetti with Turkey Meatballs

Ingredients:

For the Sauce:
1 tablespoon olive oil
1 medium onion, chopped (about 1½ cups)
4 cloves garlic, minced (about 4 teaspoons)
3 tablespoons tomato paste
One 28-ounce can crushed fire-roasted tomatoes, with their juices
1 teaspoon finely minced canned chipotle chile in adobo sauce, or more to taste
2 teaspoons dried oregano
1 sprig fresh rosemary
Salt and freshly ground black pepper to taste
¼ cup torn fresh basil

For the Meatballs:
Cooking spray
1 pound lean ground turkey meat*
1 slice whole-wheat bread, crusts removed and pulsed into crumbs in a food processor
¼ cup freshly grated Parmesan
½ cup finely grated carrot
½ cup finely chopped onion
2 large garlic cloves, minced (about 2 teaspoons)
2 tablespoons minced fresh flat-leaf parsley
2 teaspoons minced fresh thyme
1 large egg, lightly beaten
½ teaspoon salt
Freshly ground black pepper

For the Spaghetti:
One 16-ounce box whole-wheat spaghetti
⅓ cup freshly grated Parmesan cheese
Minced fresh flat-leaf parsley for garnish

Directions:

1. To make the sauce, in a 4-quart saucepan heat the oil over medium heat. Add the onion and cook, stirring a few times, until translucent, about 3 minutes, then add the garlic and cook for 1 minute. Add the tomato paste, tomatoes, chipotle, oregano, and rosemary, bringing to a low boil, reduce the heat to low, and cook until the liquid has evaporated slightly, about 15 minutes. Season with salt and pepper.

2. While the sauce is cooking, make the meatballs. Preheat the broiler. Spray a baking sheet with cooking spray. Combine the ingredients for the meatballs in a large bowl. Form into 2½-inch balls and place on a baking sheet. Broil until browned and almost entirely cooked through, about 10 minutes.

3. Meanwhile, removed the rosemary sprig from the sauce and stir in the basil. Add the meatballs to the sauce, cover, and cook until sauce has slightly thickened and meatballs have absorbed some of the sauce, about another 10 minutes.

4. While the meatballs are cooking, cook the spaghetti according to the package directions. Drain the pasta and return it to the pot. Add the sauce and meatballs, toss together, and heat through over medium heat. Divide evenly among 6 pasta bowls, sprinkle with the Parmesan, garnish with parsley, and serve.

Serves 6
Serving size: 1⅓ cups pasta and sauce, plus 2 meatballs

Per serving
Calories: 330
Total Fat: 10.5 g
Mono: 4.3 g
Poly: 2 g
Sat: 3 g
Protein: 23 g
Carb: 38 g
Fiber: 7.5 g
Cholesterol: 60 mg
Sodium: 625 mg

Turkey Sausage Pizza

Ingredients:

Dough:
2-2¼ cups (11 to 12⅔ ounces) bread flour
2 cups (11 ounces) whole-wheat flour
1 envelope (2¼ teaspoons) instant or rapid-rise yeast
1½ teaspoons salt
3 tablespoons olive oil
1½ cups warm water (110 degrees)

Sauce:
1 (28 ounce) can whole peeled tomatoes, drained, juice reserved
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
½ teaspoon salt

Toppings:
4 teaspoons olive oil
1 onion, halved and sliced thin
1 red bell pepper, stemmed, seeded, and sliced into ¼-inch thick strips
4 ounces hot or sweet Italian turkey sausage, removed from its casing
Salt and pepper
3 cups shredded part-skim mozzarella cheese (about 12 ounces)
¼ cup grated Parmesan cheese

Directions:

1. Pulse 2 cups of the bread flour, whole-wheat flour, yeast, and salt in a food processor to combine. With the processor running, pour the oil, then the water, through the feed tube and process until a rough ball forms, 30 to 40 seconds.

2. Let the dough rest for 2 minutes, then process for 30 seconds longer. If the dough is sticky and clings to the blade, add the remaining ¼ cup bread flour, 1 tablespoon at a time, and pulse to incorporate.

3. Turn the dough out onto a lightly floured counter and knead it into a smooth, round ball. Place the dough in a large, lightly greased bowl and cover with greased plastic wrap. Let rise in a warm place until nearly double in size, 1 to 1½ hours, before using.

4. Meanwhile, prepare sauce. Pulse the drained tomatoes, oil, garlic, and salt together in a food processer until coarsely ground and no large pieces remain, about 12 pulses. Transfer the mixture to a liquid measuring cup and add the reserved canned tomato juice until the sauce measures 2 cups.

5. Adjust an oven rack to the lower-middle position, place a baking stone on the rack, and heat the oven to 500 degrees. Let the baking stone heat for at least 30 minutes (but no longer than 1 hour).

6. Meanwhile, heat 2 teaspoons of the oil in a 12-inch nonstick skillet over medium heat until shimmering. Add the onion and pepper and cook until softened, about 8 minutes. Stir in the sausage and cook, breaking up the meat with a wooden spoon, until no longer pink, 3 to 5 minutes. Season with salt and pepper to taste and transfer to a bowl.

7. Turn the dough out onto a lightly floured surface, divide it into 2 equal pieces, and cover with greased plastic wrap. Working with one piece of dough at a time, press and roll the dough into a 14-inch round flouring the surface as necessary. Transfer the dough to a rimless (or inverted) baking sheet lined with parchment paper and reshape as needed.

8. Lightly brush the outer ½-inch edge of the dough with 1 teaspoon more oil. Spread 1 cup of the pizza sauce over the dough, leaving a ½-inch border at the edge. Sprinkle with 1½ cups of the mozzarella, 2 tablespoons of the Parmesan, and half of the sausage mixture.

9. Slide the parchment paper and pizza onto the hot baking stone. Bake the pizza until the edges are brown and the cheese is golden in spots, 8 to 13 minutes. (Assemble the second pizza while the first bakes.)

10. Remove the pizza from the oven by sliding the parchment paper back onto the baking sheet. Discard the parchment paper and slide the pizza onto a cutting board. Slice the pizza into 8 slices and serve hot. Let the stone reheat for 5 minutes before baking the second pizza.

Serves 8
Serving size: 2 slices

Per serving
Calories 520 
Fat 21g
Saturated 7g
Cholesterol 30mg
Sodium 1140mg
Carb 64g
Fiber 7g
Protein 24g

Chicken and Dumplings

Ingredients:

Stew:
1 4-pound whole chicken
3 quarts water
3 cups chopped onion
1 cup chopped celery
1 cup chopped carrot
1 teaspoon salt
¼ teaspoon freshly ground black pepper
10 garlic cloves, peeled
4 thyme sprigs
2 bay leaves
¼ cup all-purpose flour (about 1 ounce)
2 teaspoons cornstarch
3 tablespoons heavy cream

Dumplings:
¾ cup 1% low-fat milk
1 large egg
1½ cups all-purpose flour (about 6¾ ounces)
1 tablespoon baking powder
1 tablespoon cornmeal
½ teaspoon salt

Remaining Ingredients:
1 tablespoon fresh chopped parsley
Freshly ground black pepper

Directions:

1. To prepare stew, remove and discard giblets and neck from chicken. Rinse chicken with cold water; place chicken in an 8-quart stockpot. Add 3 quarts water and next 8 ingredients; bring to a simmer. Reduce heat, and simmer 45 minutes; skim surface occasionally, discarding solids. Remove chicken from pot; cool. Strain stock through sieve into a large bowl; discard solids. Remove chicken meat from bones; tear chicken meat into 2-inch pieces, and store in refrigerator. Let stock cool to room temperature.

2. Pour stock into 2 zip-top plastic bags. Let stand 15 minutes. Working with one bag at a time, snip off 1 bottom corner of bag; drain liquid into stockpot, stopping before fat layer reaches opening. Discard fat. Repeat procedure with remaining bag. Bring stock to a boil over medium-high heat; reduce heat, and simmer until reduced to 8 cups (about 15 minutes).

3. Heat a cast-iron skillet over medium-high heat 5 minutes. Lightly spoon ¼ cup flour into a dry measuring cup; level with a knife. Add flour to pan; cook 1 minute or until lightly browned, stirring constantly. Combine browned flour and cornstarch in a large bowl; add ⅔ cup stock to flour mixture, stirring with a whisk until smooth. Add flour mixture to remaining stock in pan; bring to a boil over medium-high heat. Cook 2 minutes or until slightly thick. Reduce heat; stir in cream. Add chicken; keep warm over low heat.

4. To prepare dumplings, combine milk and egg in a medium bowl. Lightly spoon 1½ cups flour into dry measuring cups; level with a knife. Combine flour, baking powder, cornmeal, and ½ teaspoon salt. Add flour mixture to milk mixture, stirring with a fork just until dry ingredients are moistened.

5. Drop one-third of dumpling batter by 8 heaping teaspoonfuls onto chicken mixture. Cover and cook 3 minutes or until dumplings are done (do not allow chicken mixture to boil). Remove dumplings with a slotted spoon; place in a large serving bowl or on a deep serving platter. Keep warm. Repeat procedure with remaining dumpling batter.

6. Remove pan from heat; slowly pour stew over dumplings. Sprinkle with parsley and freshly ground black pepper. Serve immediately.

Serves 6
Serving size: 1⅓ cups stew and 4 dumplings

Per serving
Calories: 334 (21% from fat)
Total Fat: 7.9 g
Sat: 3.2 g
Mono: 2.4 g
Poly: 1.2 g
Protein: 31.4 g
Carb: 32.2 g
Fiber: 1.2 g
Cholesterol: 130 mg
Iron: 3.3 mg
Sodium: 755 mg
Calcium: 211 mg

African Chicken

Time:29 min             Yield: Makes 6 servings

Ingredients:

6 broiler-fryer chicken breast halves, skinned and boned 
1/4 cup light rum 
1 Tablespoon soy sauce 
1 Tablespoons dark brown sugar 
1/2 teaspoon minced fresh ginger 
1/8 teaspoon ground cloves 
1 garlic clove, minced 
1 Tablespoons canola oil 
1/4 cup, plus 2 Tablespoons sliced green onion 
1 pound sweet potatoes, peeled, cut in 1-1/2 inch cubes 
2 cups okra, cut in 1-1/2 inch pieces 
2 medium tart apples, cored and cut in 1/2 inch rings 
1 can (14 oz.) low sodium chicken broth 
1-1/2 teaspoons cornstarch 
1/8 teaspoon pepper 
2 Tablespoons fresh lime juice

Directions:

1. In shallow glass baking dish, place chicken in single layer.

2. In small bowl, make marinade by mixing together rum, soy sauce, brown sugar, ginger, cloves and garlic.

3. Pour over chicken, cover and chill 30 minutes. Remove chicken from marinade and dish. Reserve marinade.

4. In electric skillet (or large frypan), place oil and heat to medium temperature.

5. Add chicken and cook about 8 minutes or until brown on all sides.

6. Add 1/4 cup green onion, sweet potatoes, okra, apple rings, chicken broth and reserved marinade.

7. Cover; reduce heat and simmer about 30 minutes or until vegetables are tender and fork can be inserted in chicken with ease.

8. Remove chicken and vegetables to serving platter; keep warm.

9. Increase heat to high temperature and bring liquid in frypan to a boil, stirring until liquid is reduced by about 1/3.

10. Place cornstarch in a small cup, add water and stir until smooth. Add to frying pan and cook, stirring, 1 minute, or until liquid has thickened.

11. Stir in pepper and lime juice.

12. Spoon sauce over chicken and vegetables. Sprinkle with remaining 2 tablespoons green onion and garnish with lime slices.

Seafood Kebabs

Serves: 4

Total Time: 40 min

Prep Time: 30 min

Ingredients:

Marinade/Dressing

• 1/4 cup(s) olive oil
• 2 teaspoon(s) freshly grated lemon peel
• 1/4 cup(s) fresh lemon juice
• 3/4 teaspoon(s) salt
• 1/2 teaspoon(s) freshly ground pepper
• 1 bunch(es) scallions, bottom ends cut in 32 pieces, remaining green chopped
• 1 tablespoon(s) chopped fresh sage leaves or 1 tsp dried
• 2 teaspoon(s) chopped fresh thyme leaves or 1 tsp dried
• 1 teaspoon(s) chopped fresh rosemary leaves or 1⁄2 tsp dried
• 16 large (about 8 oz) peeled and deveined shrimp
• 8 ounce(s) (1-in-thick) swordfish steak, cut in 16 chunks
• 16 small white mushrooms

Salad

• 1 can(s) (19 oz) cannellini beans, rinsed
• 1 large beefsteak tomato, coarsely chopped
• 1/2 cup(s) chopped parsley
• 1/2 cup(s) red onion

Directions:

1. Heat outdoor grill. Have ready eight 10-in. or longer skewers (see Note).

1. Put olive oil, lemon peel and juice, and salt and pepper in a large bowl; whisk to blend. Remove and reserve 2 Tbsp. To mixture remaining in bowl, add chopped scallion greens and herbs. Add scallion pieces, shrimp, swordfish and mushrooms; stir to coat. Marinate while making the salad.
2. Put ingredients in a serving bowl. Add reserved Marinade/Dressing; stir gently to mix and coat.
3. On each skewer, alternately thread 2 each mushrooms, swordfish chunks and shrimp and 4 pieces of scallion. Grill 10 minutes, turning once, or until just cooked through. Serve with salad.

Oats Buttermilk Dosa A Super Tasty Healthy Breakfast

1 cup oats (I used quaker oats)1 1/4 cup rice flour1 cup curd/plain yogurtpinch of hing (asafoetida)4 finely chopped green chilli2 tbsp chopped coriander/cilantro1 tsp jeera (cummin seeds)1/4 tsp freshly crushed black pepperProcedure
Dry roast the oats in medium flame for few min until a nice aroma emanates,shift it to mixie and grind to fine powder. Mix all the above ingredients along with the oats powder and make it lump free smooth paste. Add water to make it have a flowy consistency.
Heat tawa on medium flame,add a tsp oil and pour 1/2 cup batter in a circle starting from the edge of tawa towards the center,add little oil around if needed .


Once the edges start to become golden brown flip it and increase the flame,let it roast for 1 minute or until lite crisp.Flip and fold the dosa .
Serve hot with your choice of podi and chutney .I love to serve this yummy dosa with sesame tomato chutney.

lobster bisque

lobster bisque

Yield: 6 servings

Prep Time: 20 min

Cook Time: 30 min

Ingredients:

3 tablespoons salted butter
1/2 cup minced shallots
4 cups low-sodium chicken broth
1 bay leaf
1 teaspoon chopped fresh thyme
3 tablespoons all-purpose flour
2 tablespoons tomato paste
3/4 cup white wine
1 pound cooked lobster meat, chopped
1 1/2 cups half and half cream
1 tablespoon cognac (optional)
additional, larger pieces of lobster meat, for garnish
chopped chives, for garnish (optional)

Directions:

1. Melt the butter in large saucepan over low heat, and sauté the shallots until tender.

2. Meanwhile, bring the broth, bay leaf, and thyme to a boil in another saucepan.

3. Whisk the flour into the shallot mixture, cook, stirring 1-2 minutes. Stir in the tomato paste; slowly whisk in the boiling broth. Gradually add wine; simmer 10 minutes; stirring occasionally.

4. Add the lobster meat and soup into a food processor and blend. Return the mixture to the saucepan, stir in half and half, then cognac. Heat through.

5. Garnish with lobster and serve.

Tips:

*To make this soup gluten-free, be sure to use a brand of broth that is known to be GF, and use a substitute for the all-purpose flour- such as GF All Purpose, cornstarch or another GF thickening agent.

broiled fish tacos

broiled fish tacos

Yield: 4 servings (2 tacos per serving)

Prep Time: 25 min + marinating time

Cook Time: 10 min

A healthy, simple version of Southern California's favorite taco...

Ingredients:

1 1/2 pounds red snapper filets, rinsed & patted dry
5 Tablespoons canola oil
1 teaspoon cumin
1 teaspoon chili powder
3 Tablespoons lime juice, freshly squeezed
8 soft corn tortillas, wrapped in foil
kosher salt & freshly ground black pepper
2 cups guacamole, purchased or homemade
2 cups shredded iceberg lettuce
2 cups fresh salsa, purchased or homemade
3 whole green onions, chopped
1/4 cup chopped cilantro
2 limes, cut into wedges

Directions:

1. Place fish fillets in a glass dish. In a small bowl, whisk together oil, cumin, chili powder and lime juice; pour over the fish. Cover with plastic wrap and let sit at room temperature for about 15 minutes.

2. Preheat oven to broil setting (or highest baking temperature). Place foil-wrapped tortillas on the bottom rack.Spray a broiler pan with nonstick spray. Remove fish from marinade and place on the broiler pan. Broil 3 inches from the heat source. Broil 7 to 12 minutes on one side only, keeping an eye on the fish to make sure it doesn't burn. It's cooked all the way through when the fish flakes apart easily. Transfer to a cutting board and flake apart into chunks. Remove tortillas from the oven.

3. Assemble the tacos: Place a tortilla on a work surface. Smear a heaping Tablespoon of guacamole over the top of the tortilla. Add a few shreds of lettuce, several chunks of fish, a spoonful of salsa, a sprinkle of green onions and about 1/2 Tablespoon of cilantro.

4. Serve immediately, with lime wedges for squeezing.

Tips:

*If preparing this recipe as GLUTEN FREE, just be sure to use a brand of corn tortillas that are known to be GF.

lemon- caper calamari steaks

lemon- caper calamari steaks

Yield: 4 servings

Prep Time: 15 min

Cook Time: 20 min

If you're a fan of the deep-fried calamari that you order at a seafood restaurant, you'll likely enjoy this version too. It's similar to a piccata with the lemon and caper sauce. Our whole family enjoyed it!

Ingredients:

2 Tablespoons olive oil
3 Tablespoons all-purpose flour
1/4 cup finely grated Parmesan Cheese
1/4 teaspoon black pepper
1 large egg
1 Tablespoon water
4 whole calamari steaks (1 pound total)
2 Tablespoons unsalted butter
1 to 1 1/2 Tablespoons fresh lemon juice
1 Tablespoon capers, rinsed & drained
lemon wedges

Directions:

1. Heat oil in large skillet over moderately high heat until hot but not smoking. While oil heats, stir together flour, cheese and pepper in a wide shallow bowl, then lightly beat egg with water in another wide shallow bowl. Dredge 1 calamari steak in flour mixture, shaking off excess, then dip in egg mixture, letting excess drip off, and transfer to a plate. Dredge another steak in flour and dip in egg in same manner, then sauté coated steaks over moderately high heat, turning over once, until golden, about 1 1/2 minutes total. Transfer to platter and keep warm, loosely covered. Dredge, dip and sauté remaining 2 steaks in same manner, transferring to platter.

2. Pour off fat from skillet, then add butter, lemon juice (to taste), and capers to skillet and cook over moderate heat just until butter melts, about 45 seconds. Pour lemon caper sauce over calamari steaks and serve immediately.

Tips:

*To prepare this recipe as GLUTEN-FREE, substitute GF flour in place of all-purpose.

grilled chicken w/ lemon & oregano

grilled chicken w/ lemon & oregano

Yield: 8 servings

Prep Time: 20 min + marinating time

Cook Time: 20 min

Terrific summery chicken recipe. The grilled lemons are a nice touch to squeeze on top.

Ingredients:

1 Tablespoon grated lemon zest
1/3 cup (about 2 lemons) lemon juice, freshly squeezed
1/4 cup finely chopped fresh oregano
2 Tablespoons olive oil (plus more for grates)
coarse salt & freshly ground pepper
2 pounds chicken breast
4 medium lemons, halved crosswise
oregano sprigs for garnish, optional

Directions:

1. Prepare marinade: In a small bowl, whisk lemon zest and juice, oregano, oil, 2 teaspoons coarse salt and 1 teaspoon pepper. Divide marinade between 2 large re-sealable plastic bags. Divide the chicken between the bags; shake to coat. Let marinate at room temperature for 30 minutes, turning bags occasionally.

2. Grill the chicken: Preheat grill to medium; lightly oil grates. Remove chicken from marinade, and pat dry with paper towels. Place chicken on grill. Cover and cook until lightly browned and cooked through, about 8-10 minutes. Turn chicken over, cover and cook until chicken is cooked through (an instant-read thermometer should read 175° when inserted into the thickest part of the chicken). If chicken is browning too quickly, move to cooler parts of grill or turn grill to low heat.

3. Transfer chicken to cutting board. Tent with foil; let rest 10 minutes. Meanwhile, place lemon halves on the grill, cut side down; cook until slightly charred, 8 to 10 minutes. Serve chicken breasts with grilled lemon halves. Garnish with fresh oregano sprigs, if desired.

Tips:

*Chicken grills up best when it's an even thickness throughout the breast. Take the time to pound out the breasts slightly (between two pieces of plastic wrap) to even out the thickness.

Nutritional Information per serving:
Serving size: 6 ounces
Calories per serving: 188
Fat per serving: 5g
Saturated Fat per serving: 1g
Sugar per serving: 1g
Fiber per serving: 1.3g
Protein per serving: 30g
Cholesterol per serving: 74mg
Carbohydrates per serving: 5g

garlic- lime shrimp

garlic- lime shrimp

Yield: 2 servings

Prep Time: 10 min

Cook Time: 5 min

This shrimp recipe is quite unique, and very good. For a hungry family of 4, you may wish to triple the recipe.

Ingredients:

1/4 cup butter
2 Tablespoons fresh lemon juice
2 1/2 teaspoons worcestershire sauce
2 cloves garlic, minced
1 teaspoon granulated sugar
3/4 teaspoon grated lime peel
pinch of cayenne pepper
10 large uncooked shrimp
2 Tablespoons chopped fresh parsley
salt and pepper, to taste

Directions:

1. Melt butter in heavy medium skillet over medium heat. Mix in next 6 ingredients. Sauté 30 seconds. Add shrimp and sauté until opaque in center, turning occasionally, about 3 minutes. Stir in parsley. Season with salt and pepper, to taste.

2. Serve on its own or over rice.

Tips:

*If preparing this recipe as GLUTEN FREE, leave out the worcestershire sauce and add in GF soy sauce, if you'd like.

garlic chicken stir- fry

garlic chicken stir fry

Yield: 4 servings

Prep Time: 15 min

Cook Time: 10 min

Ingredients:

3 Tablespoons canola or vegetable oil
1 pound boneless chicken breasts, cut into bite-sized pieces
4 cloves garlic, minced
1 large red or green bell pepper, seeded & chopped
4 ounces snow peas
1/4 cup cashews
1/4 cup green onions, sliced
1/2 cup low-sodium chicken broth
2 Tablespoons soy sauce
1 Tablespoon cornstarch
1/2 teaspoon ground ginger
hot cooked rice, optional

Directions:

1. In large skillet, heat 2 Tablespoons oil over medium-high heat. Add chicken and garlic. Stir fry 3 minutes or until chicken turns white. Add remaining oil, pepper, snow peas, cashews, and green onion. Stir fry 1 minute.

2. In small bowl, stir chicken broth, soy sauce, cornstarch and ginger until smooth. Stir into chicken mixture. Bring to a boil over medium heat while stirring. Boil 1 minute, or until mixture thickens a bit.

3. Serve over hot cooked rice.

Tips:

*If preparing this recipe as GLUTEN FREE, just be sure to use GF soy sauce and GF chicken broth.
*Try adding additional vegetables such as zucchini or mushrooms.

Nutritional Information per serving:
Serving size: 1/4 of the recipe (without rice)
Calories per serving: 206
Fat per serving: 14.5g
Saturated Fat per serving: 2g
Sugar per serving: 2g
Fiber per serving: 2.5g
Protein per serving: 8.5g
Cholesterol per serving: 10mg
Carbohydrates per serving: 12g

barbecued shrimp with remoulade sauce

barbecued shrimp with remoulade sauce

Yield: 8 servings

Prep Time: 30 min

Cook Time: 5 min

There's an awful long list of ingredients in this recipe, but they're mostly just spices that you should already have sitting around in your spice cupboard. It all came together deliciously.

Ingredients:

REMOULADE:
2 tablespoons finely chopped green onions
1/2 teaspoon finely minced garlic
1/2 cup reduced-fat mayonnaise
1/4 cup finely chopped celery
2 tablespoons finely chopped fresh parsley
2 tablespoons mustard
2 tablespoons prepared horseradish
2 tablespoons ketchup
2 teaspoons fresh lemon juice
2 teaspoons white wine vinegar
1 teaspoon worcestershire sauce
1/4 teaspoon tabasco sauce
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/4 teaspoon Paprika

SHRIMP:
2 tablespoons extra-virgin olive oil
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon granulated white sugar
1/2 teaspoon dry mustard
1/2 teaspoon thyme
1/2 teaspoon freshly ground black pepper
1/2 teaspoon curry powder
1/4 teaspoon cayenne pepper
2 1/2 pounds large shrimp (20 per pound), peeled and deveined

Directions:

1. Prepare Sauce: Mash the green onions and garlic in a bowl. Stir in remaining sauce ingredients. Chill, covered with plastic wrap, for 1 to 24 hours. The flavor is best after 24 hours. You may store in the refrigerator for up to 2 weeks.

2. Prepare Shrimp: Mix 2 Tablespoons of the olive oil, and remaining ingredients (except shrimp) in a bowl (or put in large ziploc baggie). Add shrimp and toss to coat. Marinated, covered, in the refrigerator for 30 minutes.

3. Preheat grill or a heavy skillet. Brush the grill rack with additional olive oil and arrange the shrimp on the rack (or place on kebabs). Grill over hot coals for 1 to 2 minutes per side or just until barely opaque in the center. Arrange on a heated platter and serve with the sauce. You may also serve chilled.

Tips:

*If you're preparing this recipe as gluten-free, just be sure to use brands of worcestershire, ketchup, mustard and mayonnaise that are known to be GF.