Broiled Tandoori Chicken

Here's another Indian-inspired dish that is perfect for either lunch or dinner and can be put together fairly quickly.I've included a recipe for the Tandoori Masala Spice in case you don't have any on hand.


Yield:4 Servings
Ingredients:


For the Tandoori Masala Spice(Yield 1/2 c )
2 tsp. ground cumin
2 tsp. cumin seeds, crushed
1 tsp. ground cinammon
1 tsp. ground cloves
1 tsp. ground cayenne pepper
1 tsp. ground turmeric
1 tsp. garlic powder
1 tsp.ground nutmeg
1 tsp. salt
1/4 tsp. red food coloring powder (avail in Indian market)or ground annatto



1c plain yogurt
2 tsp. tandoori masala
4 skinless, boneless chicken breast
3 Tbsp. olive oil

1.To make the tandoori masala,in a small bowl mix all the ingredients together and store in an airtight jar in a cool, dry place.Will keep for 6 months.

2. To make the tandoori chicken,preheat the broiler to 350F.Oil a baking sheet or aluminum foil big enough to hold the four chicken breasts.Place them on sheet or foil.

3.In a small bowl add the yogurt and spices and blend together until evenly combined.Spread yogurt-masala mixture evenly throughout the chicken breasts.Place in broiler and broil for 25-30 minutes.Remove from heat and serve brown basmati rice and steamed vegetables.



Per Serving:255 calories,5.2g fat, 16g carbohydrates, 33g protein,4g fiber,75mg cholesterol,163mg sodium.

Cherimoya As-Is

I've been meaning to try this curious fruit ever since I came across it about a month ago.Cherimoyas also known as custard apple have been described as "deliciousness itself" and after tasting it I would be inclined to agree 100%.Cherimoyas are native to Ecuador and Peru where they are eaten as-is by scooping out the flesh with a spoon or they are sometimes used in ice creams and iced fruit drinks.They have a green scale-like skin but inside is a custard-like white flesh with banana-vanilla flavor.

At first I thought about developing a recipe using this subtropical fruit but realized combining it with anything else would not do it justice, so here is cherimoya as-is, the best way to enjoy it.Cherimoyas are a significant source of vitamin C, riboflavin, thiamine, Vitamin B6, potassium, and magnesium.

Yield:1 Serving

Ingredients:

1 ripe cherimoya ( flesh should yield slightly to touch)

1. Halve cherimoya.Scoop out the flesh with a spoon and enjoy.*

*Do not eat the seeds or the skin, they are inedible.

Per Serving:231 calories, 2g fat, 55g carbohydrates, 5g protein, 7g fiber, 0mg cholesterol, 12mg sodium.

Banana-Carob Shake

Craving a chocolate shake?Try this healthy alternative without the added fat or calories.The banana adds a rich, creamy texture to this shake while the carob provides just 39 calories with zero fat.This is one craving you won't mind giving into.

Yield:1 Serving
Ingredients:
1 medium frozen banana, peeled
1 c almond or plain soy milk
1 packet(3.5g) stevia or 1/2 tsp. agave nectar
1 tsp. vanilla extract
1 Tbsp. carob molasses or carob powder

1. Place all ingredients in a blender and blend until smooth.Serve immediately.

Per Serving:246 calories, 59g carbohydrates, 5g protein, 1.5g fat, 5g fiber,0mg cholesterol, 97mg sodium.

Grilled Flounder Tacos with Poblano Avocado Salsa

Flounder is among one of the most popular saltwater fish in North America.It is very low in fat and calories and high in vitamin B12,vitaminB6,phosphorus, and selenium.Special care should be taken in cooking flounder because of its delicate flesh.It can be cooked either whole or as fillets and lends itself perfectly to most cooking methods:poaching, steaming,broiling, and baking.The following recipe is perfect for a quick, light summer lunch.


Yield:6 Servings
Ingredients:
1 1/2 lbs. flounder fillets
2 garlic cloves, minced, divided
1/2 tsp. salt, divided
1/2 tsp. fresh ground pepper, divided
1/3 c fresh lime juice,divided


For the Avocado Poblano Salsa
2 poblano peppers, seeded, cut in half,seared over an open flame
1 pint cherry or grape tomatoes, quartered
1 large ripe Hass avocado,seed removed, cut into pieces
1/4 c fresh cilantro, chopped
12 corn or flour tortillas


1. Rinse the fish and pat dry. Rub fillets allover with half the garlic.Sprinkle with 1/4 tsp. salt and 1/4 tsp. pepper.Drizzle flounder fillets with 2 Tbsp. of the lime juice.

2. To make the poblano salsa,in a medium bowl, combine the peppers, tomatoes, avocado, cilantro, remaining lime juice, remaining garlic, and salt and pepper and mix thoroughly.

3. For the fish, coat an electric grill rack with non-stick spray and grill the fish for about 4-6 minutes on each side or until fish begins to flake easily.

4. Remove fish from grill and serve immediately in warmed tortillas topped with poblano salsa.



Per Serving:322 calories, 33g carbohydrates, 32g protein, 8g fat, 6g fiber, 77mg cholesterol, 405mg sodium.

Snapper with Parsley & Cilantro Sauce

Yield:4 Servings
Ingredients:
1-2lb. red snapper fillet, butterflied
2 Tbsp. olive oil
1/2 c clam juice
1/2 c fresh parsley leaves, minced
1/2 c fresh cilantro leaves, minced
1/2 small onion, minced
juice of 1 lime

1. Preheat oven to 400F. Rinse fish and pat dry and sprinkle it with salt & pepper.Oil a baking dish with and place red snapper fillets on it and drizzle it with olive oil.Pour the clam juice over the fish and cover the dish with aluminum foil.
2. Bake fish for 30 minutes.
3. Meanwhile, in a medium bowl combine parsley, cilantro, onion and lime juice and mix thoroughly.When fish is done, place on a serving platter and pour cilantro sauce over red snapper before serving.

Per Serving:302 calories, 5g carbohydrates, 46g protein, 10g fat, 0g fiber, 81mg cholesterol,168mg sodium.

Parsnip Carrot Juice Blend

Yield:2 Serving
Ingredients:
2 parsnips, top trimed
3 carrots, top trimmed
1 beet
1 apple, cored, sliced


1. Put all ingredients in a juicer, alternating between each one and serve immediately.



Per Serving:203 calories, 0g fat,49.5g carbohydrates, 4g protein, 13g fiber, 0mg cholesterol, 109mg sodium.

Broiled Lime-Garlic Chicken

Here's a simple chicken recipe that can be thrown together fairly quickly and doesn't require any special ingredients as you most likely have them all on hand.This is the perfect dish for a weeknight dinner

Yield:4 Servings

Ingredients:

3 Tbsp. extra-virgin olive oil

2 tsp. lime peel, grated (can substitute with lemon peel)

2 tsp. lime juice (can substitute with lime juice)

1 Tbsp. fresh cilantro, chopped

2 tsp. purple onion, grated

1/4 tsp. salt

3 cloves garlic, minced

4 boneless, skinless chicken breasts

1. Preheat broiler to 350F. Combine the olive oil, lime (lemon) peel, lime (lemon) juice,cilantro, onion, and salt in a small bowl.Whisk all the ingredients together.

2. Place the chicken breast in a lightly oiled oven-proof dish. Evenly coat the chicken breasts with the olive oil/lime juice marinade and place in the broiler.

3.Broil chicken breasts for 25 minutes and remove from heat.Serve immediately with your choice of steamed vegetables and grain.

Per Serving:284 calories, 2g carbohydrates, 27g protein,18g fat, 0g fiber, 99mg cholesterol, 236mg sodium.

Broiled Chicken Masala

Craving something exotic, easy and quick to put together?Chicken Masala is just what your looking for.No need to go out and spend $7.99 on a bottle of Indian Garam Masala.Chances are most of the ingredients are in your cupboard.You just need 3 ingredients chicken breast, plain yogurt, and garam masala and your set to go.

Yield:2 Servings

Ingredients:

1 Tbsp. garam masala

For the Garam Masala:

1 tsp. black peppercorns, crushed

2 tsp. ground cumin

1 tsp. ground cinnamon

1 tsp. ground cardamon

1 tsp. ground cloves

3 bay leaves, crushed

2 oz.plain low-fat yogurt

2 skinless, boneless chicken breasts

1 Tbsp. olive oil

1. To make garam masala,put all ingredients in a small bowl and mix till thoroughly until evenly combined.Put garam masala in an airtight container and store in a cool, dry place.Will keep for 6 months.

2.Preheat broiler to 350F.Oil a baking dish or piece of aluminum foil big enough to hold to 2 chicken breasts.Place the chicken breasts on an oiled dish or foil and rub the plain yogurt allover them.Sprinkle with the garam masala spices.

3.Place chicken breasts in broiler and cook for 20-25 minutes until the juices run clear.Remove from heat and serve with brown rice or grain of your choice and steamed vegetables.

Per Serving:321 calories,6g fat, 5.5g carbohydrates, 57g protein,0g fiber,147mg cholesterol,173.5mg sodium.

Green Detox Juice Blend

Yield:2 Servings
Ingredients:
1/2 lb. green cabbage, sliced
3 celery stalks, ends trimed, sliced
1 cucumber, peeled, sliced
1 c fresh spinach
2 apples, cored, sliced

1. Put all ingredients in a juice extractor, alternating between each one.Pour into serving glasses.Stir.Serve immediately.

Per Serving: 134 calories, 1g fat, 0g saturated fat, 4g protein, 33g carbohydrates, 1.5mg cholesterol, 75mg sodium, 8g fiber.

Peaches & Pear Juice Blend

Yield:2 Servings
Ingredients:
3 medium peaches, pit removed, sliced
3 pears, cored, sliced
1 apple, cored, sliced
1/2 small fennel bulb

1. Pull all ingredients in a juicer, alternating between each one.Stir.Serve immediately.

Per Serving:249 calories, 1g fat, 0g saturated fat, 3g protein, 65g carbohydrates, 0mg cholesterol, 33.5mg sodium, 12.75g fiber.

Pineapple & Yam Juice Blend

Yield:2 Servings
Ingredients:
1/4 fresh pineapple
2 apples, cored, sliced
2 celery stalks
1 medium yam or sweet potato
2oz. water

1. Put all ingredients in a juicer, alternating between each.Add the water and stir.Serve immediately.

Per Serving:223 calories, 1g fat, 0g saturated fat, 2g protein, 56g carbohydrates, 0mg cholesterol, 47.25mg sodium, 11.25g fiber.