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Kaye's Lemon Pepper Chicken

 

Submitted by Guest Columnist LeKeisha Crouch

 

Ingredients

·         1 Whole Chicken cut into 8 pieces/Pre-Cut (Skin On or Skin Off)

·         2 tbsp of "I Can't Believe It's Not Butter"

·         2 tbsp of Lemon Pepper Seasoning - no salt added

·         1 tsp of Italian seasoning - no salt added

·         1 Lemon (Juice and Lemon Zest)

·         1 tsp of Salt

·         1 tsp of Pepper (generous amount)


Pre-heat oven to 350 degrees.

Wash chicken thoroughly and dry with paper towels.

Season chicken with Lemon Pepper Seasoning, Salt, Pepper, Juice of Lemon, and Lemon Zest.

Add chicken to 9"x 13" inch baking dish.

Melt 1 tbsp of "I Can't Believe It's Not Butter and pour over chicken and add a small amount of water to the bottom of baking dish to prevent drying out.

Bake in the oven uncovered for 1 hour.

After one hour, add remaining tbsp of butter and bake chicken for another 15 minutes until skin is crispy.

Serving Size: 3 ounces , Calories: 120, Fat: 5g, Carbs: 1g, Protein: 21g

Enjoy!




Chili-Rubbed Spicy Salmon

Ingredients:

§  5-ounce salmon fillet

§  1 tsp chili powder

§  1/2 tsp ground cumin

§  1/4 tsp red pepper

§  1/8 tsp salt

Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2
teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once
.

Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice.
 

Orginial recipe and article obtained from: Good Housekeeping
http://www.goodhousekeeping.com/health/diet/diet-tasty-low-cal-hammock-0403-2

Submitted by LBE Member:  LeKisha Easter



Spinach & Mushroom Soup

Ingredients:

§  2 c. Organic Low Sodium Chicken Broth

§  ¼ tsp. garlic powder

§  1 c fresh Baby Spinach chopped coarsely

§  1c fresh Baby Bella mushrooms

§  1 tbsp. lemon juice

§  Pinch of sea salt (to taste)

§  Pinch of pepper (to taste)

In a large pot add chicken broth and garlic powder and bring to a boil.

Add spinach and mushrooms while mixture is boiling. Reduce the heat and simmer until spinach is tender.

Add lemon juice, pour and serve!

*Although this recipe has been adjusted, original recipe source is L.A. Lite Cookbook*


Lemon Dijon Crusted Chicken

Ingredients:

§  2 tsps. of Grated lemon rind

§  1/2 cup of Dry Breadcrumbs

§  3 tbsps. Lemon Juice

§  2 tbsps. Dijon Mustard

§  1 tbsp. of lime juice

§  6 skinless Chicken Breasts

§  Canola oil cooking spray

Mix the breadcrumbs and lemon rind in a bowl.

In a separate bowl, mix together the lemon juice, lime juice, and mustard. Brush mixture on the both sides of the chicken.

Roll the chicken breasts in the prepared breadcrumbs.

Spray a baking tray with the oil spray and place the coated chicken breast in tray. Top with remaining breadcrumb mix.

Place the tray in the oven and bake for about 15 minutes at 375 degrees F. Turn chicken breasts over and bake again for another 15 minutes.

Serve and Enjoy!

Source: The Jenny Craig Cookbook 


Canít Believe Thereís No Meat Quesadillas

Ingredients:

§  Spinach wraps

§  1 tsp. Olive, Grapeseed, or Safflower oil

§  2 c. Baby spinach leaves

§  2 c. steamed broccoli

§  ½ onion

§  2 c. Baby Bella Mushrooms

§  Nonstick cooking spray

§  Fresh garlic according to taste

§  Pinch of salt

§  Pinch of pepper

Pace oil in large pan.

Add onions and mushrooms to pan and cook until somewhat tender.

Add in spinach and broccoli.

Once all ingredients are well blended, remove from heat and add salt and pepper.

In separate large pan, spray cooking oil, place quesadilla in pan and add enough of the veggie mix to cover ¼ of quesadilla.

Add cheese on top of veggies.

Wrap quesadilla while in pan until completely closed.

Brown quesadilla on both sides.

Remove wrap from pan.

Serve with homemade salsa and Enjoy!

Repeat steps and create multiple wraps.


Homemade Salsa


Ingredients:

§  3 tomatoes chopped

§  1/4 c. chopped onion

§  A few slices of jalapeno pepper (use according to taste preference)

§  1 tbsp. olive oil

§  1 tsp. seasoned rice vinegar

§  1 tsp. lime juice

§  1/2 tsp. oregano

§  2 tbsp. fresh cilantro

§  Pinch of sea salt

Add tomatoes, jalapeno, onion, and cilantro to blender or food processor.

Once items are blended, add olive oil, vinegar, lime juice, oregano, salt and pepper.

Let mixture stand for about 1 hour before serving.

Serve and Enjoy!

*Although this recipe was adjusted, original recipe source is: http://www.ehow.com/how_4998105_make-fresh-homemade-, salsa.html *


Salad Dressings

Honey Mustard Dressing

Ingredients:

§  1 tbsp. lemon juice

§  2 tsp. Dijon mustard

§  1 tsp. honey

§  1 tsp. minced fresh dill or ½ tsp. dried dill

§  ¼ tsp. salt

§  2 tbsp. Canola oil

§  2 tbsp. + 1tsp. water

In a small bowl, whisk the lemon juice, mustard, honey, dill and salt.

Whisk in the oil in a slow stream.

Whisk in water until smooth.

Source: http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=38181


Raspberry Vinaigrette Salad Dressing

§  1/3 c. raspberries

§  1/3 c. Dijon mustard

§  2 cloves garlic

§  1 c. balsamic vinegar

§  2 tbsp. maple syrup

§  ¾ tsp. dried oregano

§  ¾ tsp. salt

§  ¼ tsp. black pepper

Combine all ingredients in a blender or a food processor until mixed well.

Adjust sweetener and seasonings to taste.

Serve and Enjoy!


Smoothies
*Smoothie tip: use frozen fruit so your drinks will be nice and cold*

Peanut Butter Delight

Ingredients:

§  ½ c. Old Fashioned Oatmeal (uncooked)

§  ½ Banana

§  1 tbsp. organic peanut butter

§  1 c. All Natural SO Delicious Coconut milk (or favorite milk)

§  1 tsp. honey

Place all ingredients in a blender or smoothie machine.

Blend until smooth.

Serve and Enjoy!


Berry Bonanza

Ingredients:

§  1/3 c. Strawberries

§  1/3 c. Raspberries

§  1/3 c. Blueberries

§  1 c. Favorite yogurt flavor

§  2 tbsp. honey

Place all ingredients in a blender or smoothie machine.

Blend until smooth.

Serve and Enjoy!

 

Strawberry Banana Splendor

Ingredients:

§  ½ Peeled banana

§  1 c. Strawberries

§  ½ c. Favorite yogurt flavor

§  ½ c. Vanilla Soy (or favorite milk)

Place all ingredients in a blender or smoothie machine.

Blend until smooth.

Serve and Enjoy!


Click here for some great calorie controlled breakfast ideas....ENJOY!



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