Category Archives: protein

Asian Chicken Kabobs

Delicious served with 1/2 cup quinoa & chopped kale mixture, and can also be used as an appetizer. For extra zing, use sesame oil infused with chili pepper.
Image - Version 2
1/2 C rice vinegar
2T sesame oil
4 t reduced-sodium tamari
1 C pineapple juice concentrate
1/2 t ground ginger
1 t minced fresh garlic

1 lb. boneless skinless chicken breast
1 medium yellow bell pepper
1/2 red onion
8 cherry tomatoes, washed
8 medium mushrooms, washed
8 wooden skewers

Combine marinade ingredients in shallow backing dish and mix well. Soak wooden skewers in water 10 to 15 minutes.

Cut peppers and onions into 1”x1” pieces and set aside.  Cut chicken into 1-oz. cubes.

Alternately skewer vegetables and chicken, placing 2 pieces of each vegetable and 2 cubes of chicken on each skewer.

Place kabobs in marinade, turn to coat evenly.  Marinate covered for 2 hours in the refrigerator, turning occasionally.

Transfer kabobs to grill or broiler and discard marinade.  Cook for 3-4 minutes on each side or until cooked through.

4 Servings (2 Kabobs): 340 Calories, 39 g Carb, 6 g Fat, 32 g Protein, 277 mg Sodium

Seared Scallops with Tomato Water, Lime & Mint

Making tomato water sounds fancy, but all you do is collect the juices from chopped ripe tomatoes. It’s a delicious addition to seafood or any vinaigrette dressing.

Image 1 lb. ripe tomatoes, chopped
1/8 t kosher salt (plus a pinch)
1T olive oil
12 sea scallops (about 1 lb.)
Lime wedges
1/4 c fresh mint leaves

Place tomatoes in fine-mesh sieve set over a medium bowl; season with salt. Let sit, stirring occasionally, until about 3/4 cup tomato water has collected in bowl, 30-40 minutes.

Remove side muscle from scallops, pat dry. Heat oil in a large skillet over medium-high heat. Season scallops with a pinch of salt and sear until deeply browned, about 2 minutes. Turn and cook until just opaque on other side, about 30 seconds. Drain on paper towels 1 minute.

Divide scallops among large shallow bowls and spoon tomato water around. Squeeze lime over scallops; garnish with mint.

4 Servings: 153 Calories, 4 g Carbs, 4 g Fat, 19 g Protein, 405 mg Salt
– Adapted from Bonappetit

Dill Salmon Recipe

dill salmonIngredients:

2 large cucumbers
3T rice-wine vinegar
1/2 cup chopped fresh dill
1/2 t salt
1 t sugar
4 (5 oz.) salmon fillets, skinless
1/4 t ground black pepper

Peel cucumbers in lengthwise strips, leaving thin strips of skin between peelings.  Slice cucumbers into very thin rounds, and place in a bowl with rice-wine vinegar, 3 T dill, sugar, and 1/4 t salt.  Toss to combine and set aside.

Heat grill or grill pan until very hot.  Place salmon on a tray, sprinkle with remaining 1/4 t salt and the pepper, and coat with remaining dill.  Transfer to hot grill, and cook several minutes, until nicely browned.  Turn over, and continue grilling until just cooked through and flaky.  Place pickled cucumbers on a serving platter, top with salmon fillets, and serve.

4 Servings:  266 Calories, 4 g Carbs, 12 g Fat, 24 g Protein