Main Dishes




Greens with Grilled Chicken, Tomatoes, Fresh Mozzarella and Basil Vinaigrette

Prep: 20 min.
Cook: 15 min.

This recipe serves:  4    
Preparation time:  20 minutes
Ingredients

For the basil vinaigrette:

1 tablespoon finely chopped shallots

3 tablespoons red wine vinegar

1 1/2 tablespoons olive oil

2 tablespoons freshly chopped basil

salt to taste

freshly ground black pepper

For the grilled chicken:

4 skinless, boneless chicken breasts

nonstick cooking spray

For the green salad:

8 cups romaine lettuce, washed and torn into bite-sized pieces

4 large Roma tomatoes, cut into pieces

2 ounces fresh mozzarella cheese balls (packed in water), drained and cut into small pieces


Nutrition Facts

Serving Size 1 chicken breast with salad

Amount Per Serving


Calories 245

Total Fat 10 g

Saturated Fat 2 g

Protein 29 g

Total Carbohydrate 9 g

Dietary Fiber 3 g

Sodium 266 mg

Percent Calories from Fat 36%

Percent Calories from Protein 49%

Percent Calories from

Carbohydrate 15%

Cooking Instructions

For the basil vinaigrette:

1. Place the shallots and vinegar in a small mixing bowl and whisk to combine. Continue whisking and slowly add the olive oil and basil. Season to taste with salt and pepper.

(This can be made in advance and stored in the refrigerator for up to 3 days.)

For the grilled chicken:

1. Spray the grill grate with nonstick cooking spray and then preheat the grill to medium-high.

2. Season the chicken breasts with salt and pepper.

3. Grill the chicken on both sides until it is cooked through, about 4 to 6 minutes per side, depending on the thickness of the breasts. (The chicken can be grilled in advance and stored in the refrigerator for up to 3 days.)

For the green salad:

1. Slice the chicken breasts into strips and place them in a mixing bowl. Add the tomatoes, mozzarella and half of the basil vinaigrette.

2. Place the lettuce in a separate salad bowl and toss it with the remaining vinaigrette. Arrange the chicken, tomatoes and mozzarella mixture on top of the lettuce and serve.



Roast Beef Wraps with Horseradish-Mustard

Prep:15 min.
Cook: 0 min.

This recipe serves:  4    
Preparation time: 15 minutes
Ingredients

For the horseradish-mustard sauce:

1/4 cup freshly grated horseradish

1 teaspoon Dijon mustard

1/2 cup non-fat sour cream

1/2 teaspoon sugar

salt to taste

For the wraps:

4 large flour tortillas

3/4 pound sliced, lean roast beef tenderloin, from the deli

4 lettuce leaves, green leaf, bibb or romaine, shredded

4 large slices of ripe tomato, sliced very thin


Nutrition Facts

Serving Size 1 wrap

Amount Per Serving

Calories 293

Total Fat 6 g

Saturated Fat 2 g

Protein 25 g

Total Carbohydrate 36 g

Dietary Fiber 0 g

Sodium 992 mg

Percent Calories from Fat 17%

Percent Calories from Protein 34%

Percent Calories from Carbohydrate 49%

Cooking Instructions

For the horseradish-mustard sauce:

1. In a small mixing bowl, combine the horseradish, mustard, sour cream, sugar and salt.

For the wraps:

2. Lay the tortillas out and spread 1 tablespoon of the sour cream mixture on each of them. Divide the roast beef among the tortillas and spread the remaining sour cream mixture on top of the beef. Divide the shredded lettuce among the tortillas and top with a tomato slice. Tightly roll each tortilla into a cylinder, ending with the seam side down. (The wraps can be stored in the refrigerator for up to 3 days.)

3. Cut the wraps in half on the diagonal and serve.



Spring Risotto with Fresh Peas, Shrimp and Prosciutto

Prep:20 min.
Cook: 30 min.

This recipe serves: 6    
Preparation time: 20 minutes
Ingredients

1 pound (unshelled weight) fresh peas, shelled

3 to 3 1/2 cups low-sodium chicken broth

salt to taste

freshly ground black pepper

2 teaspoons olive oil

1/2 cup diced onions

1 1/2 pounds medium shrimp, peeled and deveined

1 clove minced garlic

1 cup Arborio rice

1/2 cup freshly grated Parmesan cheese

1/4 pound thinly sliced prosciutto, cut into thin strips about 2 inches long

2 tablespoons chopped fresh parsley


Nutrition Facts

Serving Size 1 bowl of risotto with shrimp

Amount Per Serving

Calories 384

Total Fat 7 g

Saturated Fat 3 g

Protein 33 g

Total Carbohydrate 44 g

Dietary Fiber 3 g

Sodium 723 mg

Percent Calories from Fat 17%

Percent Calories from Protein 36%

Percent Calories from Carbohydrate 47%

Cooking Instructions

1. Cook the peas in a pot of well salted water until they are tender, about 5 minutes (longer if the peas are large). Drain and plunge the peas into a bowl of ice water. When the peas are cool, drain and set aside.

2. Heat the chicken broth in a small saucepan, season it well with salt and pepper and keep warm over low heat.

3. In another large saucepan, heat the olive oil. Add the onion, season lightly with salt and pepper and cook until it is translucent, about 5 minutes.

4. Turn the heat up to high and add the shrimp and garlic. Cook until the shrimp are just opaque, about 2 minutes. Transfer the shrimp to a plate and set aside.

5. Turn the heat down to low, add the rice to the onions and garlic in the pan and stir to combine. Add about 1 cup of the hot broth and stir slowly until the broth is absorbed. Continue to add the broth 1 cup at a time, occasionally stirring slowly, letting the rice absorb the broth before adding more.

6. The rice is cooked when it is creamy on the outside and just al dente in the center, about 20 to 25 minutes total. Stir in the shrimp, half of the peas and half of the Parmesan cheese. Season to taste with salt and pepper. If the risotto is too thick, add a little more broth until it becomes creamy.

7. Divide the risotto among warmed serving dishes and top each serving with strips of prosciutto, the remaining peas and Parmesan cheese nd garnish with the chopped parsley.



Stuffed Chicken Breasts with Three Bell Peppers

Prep:10 min.
Cook: 15 min.

This recipe serves:  4    
Preparation time: 10 minutes
Ingredients

1 small red bell pepper, seeded and sliced into thin strips

1 small green bell pepper, seeded and sliced into thin strips

1 small yellow bell pepper, seeded and sliced into thin strips

1 shallot, diced

2 teaspoons olive oil

4 boneless, skinless

chicken breasts, about 4 to 6 ounces each

1 1/2 tablespoons olive oil

1/4 cup white balsamic vinegar

3/4 cup chicken stock


Nutrition Facts

Serving Size 1 chicken breast

Amount Per Serving

Calories 265

Total Fat 10 g

Saturated Fat 2 g

Protein 24 g

Total Carbohydrate 9 g

Dietary Fiber 1 g

Sodium 119 mg

Percent Calories from Fat 33%

Percent Calories from Protein 53%

Percent Calories from Carbohydrate 14%

Cooking Instructions

1. In a small bowl, mix the bell pepper strips and diced shallot together.

2. Heat 2 teaspoons olive oil in a skillet over a medium-high heat. Cook the bell pepper mixture until tender, about 4 to 5 minutes.

3. Cut a deep horizontal pocket in the side of each chicken breast. Make the pocket as large as you can without piercing the top or bottom of the breast. Place 1/4 cup of the pepper mixture in the pocket of each chicken breast. Secure the pocket with toothpicks threading along the side to close.

4. Heat the remaing 1 1/2 tablespoons oil in a heavy oven-proof skillet until it begins to smoke. Cook each side of the chicken until golden brown.

5. Add the vinegar and chicken stock and bring to a boil. Lower the heat and gently simmer the chicken for 2 or 3 minutes per side until cooked through.

6. Remove the chicken breasts from the skillet and keep warm. Continue to cook the sauce until it is reduced to a thick syrup.

7. Taste the sauce and season with salt and pepper. Spoon the sauce over each chicken breast to serve.



Chickpea and Spinach Soup with Shrimp, Almonds and Garlic

Prep:15 min.
Cook: 40 min.

This recipe serves:  8    
Preparation time: 15 minutes
Ingredients

1 1/4 cups garbanzo beans, rinsed and soaked over night in cold water and refrigerated (or 3 cups canned, drained and rinsed)

2 tablespoons olive oil

2 onions, coarsely

chopped, about 2 ½ cups

1 clove garlic, finely minced

1 small Russet potato, peeled and sliced, about 2/3-1 cup

5 cups chicken stock or more if needed

1 teaspoon salt

1/4 teaspoon freshly

ground black pepper

1 tablespoon olive oil

6 cups spinach, cut into thin strips and well washed

1 cup roasted almonds

1 teaspoon finely minced garlic

18 medium shrimp, shelled, deveined and poached in wine (or more, if this is for dinner)


Nutrition Facts

Serving Size 1 bowl

Amount Per Serving

Calories 417

Total Fat 18 g

Saturated Fat 2 g

Protein 30 g

Total Carbohydrate 36 g

Dietary Fiber 7 g

Sodium 502 mg

Percent Calories from Fat 38%

Percent Calories from Protein 28%

Percent Calories from Carbohydrate 33%

Cooking Instructions

1. Drain the soaked garbanzos, rinse well and put into a medium saucepan. Cover with fresh cold water. Bring to a boil and reduce heat. Simmer, covered, for about an hour or until tender. Drain the cooked garbanzos and set aside.

2. Heat 1 Tbs. olive oil in a large saucepan over moderate heat. Add the chopped onions and cook for about 10-15 minutes or until translucent. Add the garlic and stir for a minute or two. Then add the sliced potato, half the garbanzos, and the chicken stock and bring up to a boil. Simmer and cook until the potato and beans are falling apart, about 20 minutes. Puree the soup in a blender. Season with salt and pepper. Just before serving, bring the soup up to a simmer. It will have thickened so thin it with more stock or water. In a very large saute pan, heat 2 tsp. of oil and wilt the spinach. Add the pureed soup. Stir in the remaining whole cooked garbanzos.

3. In a small saute pan, over a medium heat, warm 1 tsp. Of oil. Saute the almonds with the teaspoon of finely minced garlic. Cook a few minutes and add these to the soup. Finally, add the cooked chopped prawns and warm through. Adjust seasoning. Serve at once.

To roast whole, slivered, chopped or sliced almonds: Spread in an ungreased baking pan. Place in a 350°F oven and bake 10 minutes or until golden brown and fragrant; stir once or twice to ensure even browning. Note that almonds will continue to roast slightly after removing from oven.



All-American Barbecued Chic

Prep:10 min.
Cook: 15 min.

This recipe serves:  6    
Preparation time: 10 minutes
Ingredients

1 cup ketchup

1/4 cup white wine vinegar

1/4 cup honey

1/4 cup yellow mustard hot sauce to taste

salt to taste

freshly ground black pepper

6 skinless, boneless chicken breasts, about 4 to 5 ounces each


Nutrition Facts

Serving Size 1 chicken breast

Amount Per Serving

Calories 253

Total Fat 3 g

Saturated Fat 1 g

Protein 34 g

Total Carbohydrate 24 g

Dietary Fiber 1 g

Sodium 354 mg

Percent Calories from Fat 10%

Percent Calories from Protein 53%

Percent Calories from Carbohydrate 37%

Cooking Instructions

1. To make the barbecue sauce, combine ketchup, white wine vinegar, honey, yellow mustard, hot sauce, salt and pepper in a large mixing bowl.

2. Place the chicken breasts in a large resealable bag along with half of the barbecue sauce. Reserve the remaining sauce for basting. Marinate the chicken in the refrigerator for several hours or overnight.

3. Preheat the grill.

4. Grill or broil the chicken breasts for 5 to 7 minutes on each side, depending on thickness. (Discard the sauce that was in the bag with the raw chicken.) Baste with the reserved barbecue sauce as needed.



Honey Roasted Chicken with Rosemary and Dijon

Prep:15 min.
Cook: 1 Hour.

This recipe serves:  4    
Preparation time: 15 minutes
Ingredients

1 whole chicken, about 5 pounds

salt to taste

freshly ground black pepper

1 tablespoon Dijon mustard

3 sprigs of fresh rosemary

1/4 cup honey

1 lemon, zested, halved and juiced

4 cloves garlic, peeled

1/2 yellow onion, quartered


Nutrition Facts

Serving Size 1/4 of chicken

Amount Per Serving

Calories 341

Total Fat 7 g

Saturated Fat 1 g

Protein 47 g

Total Carbohydrate 24 g

Dietary Fiber 2 g

Sodium 333 mg

Percent Calories from Fat 19%

Percent Calories from Protein 54%

Percent Calories from Carbohydrate 27%

Cooking Instructions

1. Preheat oven to 375°F. Rinse the chicken under cold water and pat dry with paper towels. Season inside and out with salt and pepper.

2. Place the chicken in a large roasting pan.

3. Roughly chop two sprigs of the rosemary. In a small bowl, mix together Dijon mustard, honey, chopped rosemary, lemon juice and lemon zest.

4. Place the remaining sprig of rosemary, a lemon half, the onion quarters and garlic in the cavity of the bird. Using a pastry brush, coat the outside of the bird with the lemon honey glaze.

5. Place the roasting pan in the oven and baste the chicken every 15 minutes with any remaining glaze. Roast until a thermometer inserted into the thigh reaches 180° and juices run clear, about one hour. Remove and discard the skin. Serve hot or at room temperature.


Sweet and Sour Rockfish with Bok Choy



Prep:15 min.
Cook: 20 min.

This recipe serves:  4    
Preparation time: 15 minutes
Ingredients

1/2 cup rice vinegar

1/2 cup sugar

1/4 cup tomato juice

4 rockfish fillets, about 4 ounces each

salt to taste

freshly ground black pepper

1 cup low-sodium chicken broth

1 head bok choy, washed and cut into 1-inchlengths


Nutrition Facts

Serving Size 1 fillet

Amount Per Serving

Calories 243

Total Fat 3 g

Saturated Fat 1 g

Protein 26 g

Total Carbohydrate 31 g

Dietary Fiber 2 g

Sodium 425 mg

Percent Calories from Fat 9%

Percent Calories from Protein 41%

Percent Calories from Carbohydrate 50%

Cooking Instructions

1. To make the sweet and sour sauce, combine the sugar and vinegar and cook over medium heat until the mixture becomes syrupy, about 3 to 5 minutes. Remove from heat, slowly whisk in the tomato juice and set aside.

2. Season the rockfish fillets with salt and pepper. Heat 1 teaspoon of oil in a nonstick pan over high heat. Add the fillets and cook until they are cooked through, about 2 to 3 minutes on each side.

3. Remove the pan from the heat and transfer the fillets to a platter. Add the chicken broth to the same pan and bring it to a boil. Add the bok choy, season with salt and pepper and cook until it is just tender, about 6 minutes.

4. Serve the fish on a bed of bok choy drizzled with sweet and sour sauce.



Buffalo Burgers with Onion Relish and Gorgonzola

Prep:10 min.
Cook: 10 min.

This recipe serves:  4    
Preparation time: 10 minutes
Ingredients

1 pound ground buffalo

salt to taste

freshly ground black pepper

4 onion rolls

1/2 cup Onion Relish (see recipe)

1/4 cup Gorgonzola cheese (2 ounces)


Nutrition Facts

Serving Size 1 burger

Amount Per Serving

Calories 346

Total Fat 11 g

Saturated Fat 4 g

Protein 31 g

Total Carbohydrate 32 g

Dietary Fiber 1 g

Sodium 756 mg

Percent Calories from Fat 27%

Percent Calories from Protein 35%

Percent Calories from Carbohydrate 37%

Cooking Instructions

1. Preheat the grill to medium-high.

2. Divide the ground buffalo into 4 patties and season them with salt and pepper. Grill the burgers on both sides, turning once, until they are cooked through. Toast the onion rolls on the grill while cooking the second side of the burgers.

3. Serve the burgerson toasted onion roll swith Onion Relish and Gorgonzola cheese.



Black Beans and Rice

Prep:20 min.
Cook: 1 Hour.

This recipe serves:  8    
Preparation time: 20 minutes
Ingredients

2 tablespoons olive oil

1 1/2 cups diced onion

1 cup diced celery

1 cup diced green pepper

1 jalapeño chili pepper, seeded and minced

freshly ground black pepper

2 cloves garlic, minced

1 bay leaf

4 cups low-sodium canned chicken or vegetable broth

salt to taste

4 cups steamed rice

2 limes, cut into wedges

1/2 cup cilantro leaves


Nutrition Facts

Serving Size about 1 1/2 cups

Amount Per Serving

Calories 310

Total Fat 5 g

Saturated Fat 1 g

Protein 15 g

Total Carbohydrate 53 g

Dietary Fiber 13 g

Sodium 191 mg

Percent Calories from Fat 14%

Percent Calories from Protein 18%

Percent Calories from Carbohydrate 67%

Substitue 2 15-ounces cans of drained black beans for the dry beans and omit Step 1.Reduce the cooking time in Step 4 to 20 minutes.

Cooking Instructions

1. Soak the beans in water overnight in the refrigerator. Drain the beans and set aside.

2. Heat the olive oil in a 4-quart pot over medium heat. Add the onion, celery, green pepper and jalapeño pepper, season lightly with black pepper and cook until the vegetables begin to soften, about 5 minutes. Add the garlic and cook for 1more minute.

3. Add the bay leaf, beans and broth and bring to a boil quickly over high heat.

4. Lower the heat and simmer until the beans are completely tender, about 40 minutes.

5. Remove and discard the bay leaf. Season with salt and pepper and keep warm.

6. Meanwhile, heat the rice in the microwave.

7. Serve the rice in warm bowls topped with beans and garnished with lime wedges and cilantro leaves.

NOTE: Do not add salt until the beans are fully cooked because salt will prevent them from becoming tender.



 
































































































































































































































































































 




















































































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