Yogurt Marinated Grilled Chicken with Fresh Corn Salsa

Ingredients

For the marinated grilled chicken:
1 cup low-fat or non-fat plain yogurt
zest and juice of 1 lime
2 cloves garlic
2 tablespoons honey
1/4 cup minced red onion
2 tablespoons chopped cilantro leaves
4 boneless, skinless chicken breasts, about 4 to 6 ounces each

For the corn salsa:
2 teaspoons olive oil
1 cup fresh corn kernels, cut from the cob (about 2 ears)
1/4 teaspoon sugar
salt to taste
freshly ground black pepper
4 teaspoons balsamic vinegar
2 chopped, fresh plum tomatoes
1/4 cup finely chopped red onion
1/4 cup chopped cilantro leaves
1 jalapeño pepper, or to taste, seeded and finely chopped


Cooking Instructions

For the marinated grilled chicken:

1. Mix all the ingredients except the chicken in a large bowl.

2. Add the chicken to the mixture and coat evenly.

3. Cover the bowl and refrigerate for at least 4 hours or overnight.

4. Preheat the grill.

5. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with the salt and pepper.

6. Place the chicken on the hot grill and cook until the juices run clear, 6 to 8 minutes per side.

For the corn salsa:

1. Heat the oil in a skillet over medium heat. Add the corn and cook for 2 minutes. Add the sugar, season with salt and pepper and cook for another minute. Add the vinegar and cook for 1 more minute.

2. Transfer the corn into a small bowl and cool slightly. Stir in the tomatoes, onion, cilantro and jalapeño pepper. Adjust the salt and pepper to suit your taste. (This can be made in advance and stored in the refrigerator for up to 2 days.)

3. Spoon the salsa over each piece of grilled chicken.

Serving Size: 1 chicken breast with salsa

Nutrition Information

Number of Servings: 4

Grilled Portobello Sandwich

This recipe serves 6

Ingredients

For the portobello mushrooms:
2 tablespoons olive oil
2 cloves garlic, finely chopped
2 teaspoons chopped fresh basil
salt to taste
freshly ground black pepper
6 portobello mushrooms

For the sandwiches:
3/4 cup cream cheese, low-fat whipped, or goat cheese
6 pieces of focaccia or other good quality bread, sliced in half, lengthwise
1 cup spinach, or arugula leaves, washed and dried
6 slices of tomato


Cooking Instructions
For the portobello mushrooms:
1. Preheat the grill.

2. Mix the olive oil, garlic, salt, pepper and 1 teaspoon of the basil together. Remove the stems from the mushrooms and brush both sides of the caps with the olive oil mixture. Set aside.

3. Grill the mushrooms until they are soft in the center, about 3 to 4 minutes on each side. Slice each cap on the diagonal into 1" strips.

For the sandwiches:
4. Mix the cheese, the remaining teaspoon of basil, salt and pepper together. Set aside.

5. Spread 6 halves of bread with the cheese mixture, then top with the spinach or arugula, a slice of tomato and several portobello mushroom strips. Place the other half of the bread on top.

Serving Size: 1 sandwich

Nutritional Information

Number of Servings: 6

Grilled Tuna Spinach Salad Nicoise
This recipe serves 4!

INGREDIENTS
4 tuna steaks, about 6 ounces each
nonstick cooking spray
salt to taste
freshly ground black pepper
3/4 pound green beans
8 small red potatoes
6 cups baby spinach, washed and torn into bite-size pieces
1/2 cup Roasted Shallot Vinaigrette (see recipe) or low-fat salad dressing
3/4 pound cherry tomatoes
1/2 cup pitted olives


COOKING INSTRUCTIONS
1. Spray the tuna steaks with non-stick cooking spray, coating both sides. Season the steaks with salt and pepper.

2. Preheat the grill.

3. Grill each steak for about 3 minutes on each side, depending on the thickness of the tuna.

4. Remove the steaks to a warm platter.

5. Meanwhile bring a large pot of well-salted water to a boil. Have a bowl of ice water at hand. Add the green beans to the boiling water and blanch to the desired degree of doneness, about 2 to 4 minutes depending on their size. Remove the green beans with a slotted spoon and immediately plunge them into the ice water. Drain and set aside.

6. Add the potatoes to the boiling water and cook until they are tender when pierced with a fork. Drain and set aside.

7. Toss the spinach with half of the vinaigrette just to coat the leaves. Place the spinach on chilled plates or in large shallow bowls.

8. To assemble the salad, slice the tuna into strips and put it on top of the spinach. Place the green beans, potatoes, cherry tomatoes and olives around the tuna and drizzle with the remaining vinaigrette.

Serving Size: 1 tuna steak and about 1 cup of salad

NUTRITION INFORMATION
Number of Servings: 4

Per Serving
Calories	527	Carbohydrate	67 g
Fat	11 g	Fiber	12 g
Protein	50 g	Saturated Fat	2 g
Sodium	1072 mg

Penne with Summer Squash, Zucchini and Sugar Snap Peas
 

This recipe serves 4

INGREDIENTS
1 pound penne rigate
1 cup Basic Chicken Stock (see recipe), or low-sodium canned
1/2 pound summer squash, seeded and julienned
1/2 pound zucchini, seeded and julienned
1/4 pound sugar snap peas
1/2 teaspoon olive oil
1/2 cup freshly grated Parmesan cheese
1/4 cup fresh basil leaves, thinly sliced
salt to taste
freshly ground black pepper


COOKING INSTRUCTIONS
1. Bring 1/2 gallon of salted water to a boil. Add the penne and cook until al dente, about 7 to 9 minutes. Drain and set aside.

2. Meanwhile, bring the chicken stock to a boil in a skillet large enough to hold the vegetables. Add the vegetables to the chicken stock and steam, covered for about 3 to 4 minutes.

3. When the vegetables are just tender, add the cooked penne and the olive oil and toss until it is heated through.

4. Divide the pasta and vegetables evenly among 4 warmed plates or bowls. Sprinkle with Parmesan cheese and basil.

5. Adjust the salt and pepper to taste.

Serving Size: about 1 1/2 cups pasta and vegetables

NUTRITION INFORMATION
Number of Servings: 4

Per Serving
Calories	430	Carbohydrate	70 g
Fat	8 g	Fiber	7 g
Protein	21 g	Saturated Fat	3 g
Sodium	588 mg

Traditional Gazpacho
 

This recipe serves:

6

INGREDIENTS
4 ripe, red tomatoes, coarsely chopped
1 green bell pepper, cored, seeded and coarsely chopped
1 cucumber, peeled, seeded and finely diced (set aside 2 tablespoons for garnish)
1/2 medium red onion, finely diced (set aside 2 tablespoons for garnish)
2 cloves garlic, chopped
1 slice French bread, diced
1/4 cup chopped, fresh herbs, such as basil, oregano and/or flatleaf parsley (set aside 2 tablespoons for garnish)
1 cup ice water, or as needed
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar, or to taste
salt to taste
freshly ground black pepper


COOKING INSTRUCTIONS
1. Place the tomatoes, pepper, cucumber, onion, garlic, and bread in a food processor and process to a smooth puree. Add the herbs, water, oil, vinegar, salt and pepper. Correct the seasoning, adding salt or vinegar to taste: the gazpacho should be highly seasoned. The gazpacho should be thick but pourable. Add water as needed.

2. To serve, ladle the gazpacho into chilled bowls. Garnish each with a sprinkling of the reserved cucumber, onion and herbs.

Serving Size: about 1 cup

NUTRITION INFORMATION
Number of Servings: 6

Per Serving
Calories	90	Carbohydrate	10 g
Fat	5 g	Fiber	2 g
Protein	2 g	Saturated Fat	1 g
Sodium	131 mg

Citrus Shrimp and Toasted Couscous Salad
 

This recipe serves 6

INGREDIENTS
12 ounces toasted couscous
1 pound medium shrimp, peeled and deveined
1/2 cup fresh lemon juice
1/4 cup fresh lime juice
1/4 cup extra virgin olive oil
1/2 cup scallions, chopped
2 tablespoons chopped fresh mint
2 tablespoons chopped, fresh cilantro
1/2 cup chopped red onion
1 cup halved cherry tomatoes
salt to taste
freshly ground black pepper


COOKING INSTRUCTIONS
1. Bring a large pot of salted water to a boil. Add the couscous and cook until tender, about 10 minutes (check package directions for specific cooking times). Drain and rinse with cold water.

2. Bring another pot of salted water to a boil with 1/4 cup of the lemon juice. Add the shrimp and turn off the heat. Leave the shrimp in the hot water until they are just cooked through, about 90 seconds. Drain and let cool.

3. Whisk the remaining lemon juice, lime juice and olive oil together in a large bowl. Mix in the couscous, shrimp, herbs, onion and tomatoes.

4. Season with salt and pepper to taste. Chill and serve cold.

Serving Size: about 1 cup

NUTRITION INFORMATION
Number of Servings: 6

Per Serving
Calories	399	Carbohydrate	50 g
Fat	11 g	Fiber	4 g
Protein	23 g	Saturated Fat	2 g
Sodium	416 mg

Lemon Bars
 

This recipe serves:

16

Ingredients
1/4 cup confectioners' sugar
3 tablespoons unsalted butter, softened
1/2 cup all-purpose flour
3 large eggs
3/4 cup granulated sugar
2 teaspoons grated lemon zest
1/3 cup fresh lemon juice
3 tablespoons all-purpose flour
1/2 teaspoon baking powder
1/8 teaspoon salt
confectioners' sugar, for dusting


Cooking Instructions
1. Preheat the oven to 350ºF.

2. Beat the 1/4 cup of confectioners' sugar and butter on medium speed until creamy.

3. Gradually add the 1/2 cup of flour and mix on low speed until the mixture is crumbly. Press the mixture into the bottom of an 8-inch square baking pan.

4. Bake until just golden brown, about 10 to 12 minutes. Cool on a wire rack. Lower the oven temperature to 325ºF.

5. Whisk the eggs on medium speed until foamy. Add the sugar, lemon zest, lemon juice, 3 tablespoons of flour, baking powder and salt and combine.

6. Pour the mixture over the baked crust and bake until set, about 20 to 25 minutes. (Do not touch the filling with your fingers or it will stick to them.) Cool on a wire rack.

7. Cut into 16 squares and dust with confectioners' sugar.

Serving Size: 1 square

Nutrition Information
Number of Servings: 16

Per Serving
Calories	67	Carbohydrate	16 g
Fat	2 g	Fiber	0 g
Protein	2 g	Saturated Fat	1 g
Sodium	46 mg

Chicken Stewed with Mushrooms and Pearl Onions
 

This recipe serves 6:

Ingredients
3 pounds chicken thighs and/or legs
salt to taste
freshly ground black pepper
about 4 tablespoons flour
2 tablespoons canola oil
1 carrot, coarsely chopped
1 onion, coarsely chopped
1 stalk celery stalk, coarsely chopped
1 bay leaf
1 sprig fresh thyme, or 1/4 teaspoon dried
1/4 cup red wine
2 quarts Basic Chicken Stock (see recipe), or low-sodium canned
1 cup quartered mushrooms
1 cup pearl onions, peeled


Cooking Instructions
1. Season the chicken with salt pepper. Dust the chicken with flour.

2. Heat 1 tablespoon of the oil in a wide, shallow pot over medium heat. Add the chicken and brown on all sides, about 2 minutes on each side. The oil should be hot enough to sear in the juices but not burn. Remove the chicken from the pan and drain off the excess fat.

3. Turn the heat to medium-high and add the vegetables. Cook for 3 to 4 minutes, until they begin to soften. Turn up the heat and brown slightly. (This can be made ahead and kept in the refrigerator up to 3 days or frozen.)

4. Add the bay leaf, thyme and red wine, and cook until the wine is almost completely evaporated.

5. Put the seared chicken back in the pot and cover with stock. Bring to a simmer and cook, uncovered, for 1 1/2 hours. Do not let it boil rapidly.

6. Strain the stew and retain the chicken and liquid. Discard the vegetables. Return the liquid to the pot and simmer to reduce its volume by half.

7. Meanwhile, bring a small pot of salted water to a boil. Add the pearl onions and cook until tender, about 5 to 7 minutes. Drain and set aside.

8. Heat the remaining tablespoon of oil in a small skillet over medium-high heat. Add the mushrooms, season them with salt and pepper and cook for 4 to 5 minutes. Remove from heat.

9. Remove the skin from the chicken; discard the skin. Add the chicken, mushrooms and onions to the reduced liquid.

10. Adjust the seasoning with a generous amount of salt and pepper.

Serving Size: about 1 1/2 cups

Nutrition Information
Number of Servings: 6

Per Serving
Calories	407	Carbohydrate	18 g
Fat	14 g	Fiber	2 g
Protein	50 g	Saturated Fat	3 g
Sodium	1322 mg

Peppered Flank Steak with Grilled Onion Relish
This recipe serves 4

Ingredients:
For the steak:
2 1/2 tablespoons olive oil
2 teaspoon balsamic vinegar
1 clove garlic, crushed
1 sprig rosemary, chopped or 1/4 teaspoon dried
salt to taste
freshly ground black pepper
1 1/3 pound flank steak

For the onion relish:
1 large red onion
1 teaspoon olive oil
1/8 teaspoon salt
freshly ground black pepper
2 tablespoons balsamic vinegar


Cooking Instructions
1. Mix the oil, vinegar, garlic, rosemary, salt and pepper together, and brush the mixture on the flank steak. Cover and refrigerate for 30 minutes or overnight.

2. Meanwhile, peel and slice the onions 1/2" thick. Rub the onion slices (trying to keep them intact) with the olive oil and sprinkle with salt and pepper.

3. Preheat the grill to medium-high heat.

4. Grill the onions until they are lightly charred and cooked through, about 3 to 4 minutes per side.

5. When the onions are cool enough to handle, chop them roughly and put then in a bowl. Add the balsamic vinegar. (This can be stored in the refrigerator for up to 1 week.)

6. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes.

7. Slice the steak on the bias and serve it with the onion relish.

Serving Size: about 1/4 pound steak with relish

Nutrition Information
Number of Servings: 2

Per Serving
Calories	352	Carbohydrate	1 g
Fat	15 g	Fiber	0 g
Protein	51 g	Saturated Fat	5 g
Sodium	391 mg