Tag Archives: Calories

Grilled Shrimp Kabobs with Orange-Ginger Marinade

This recipe cooks up fast, perfectly designed for the hot days of Summer

Instead of grilling this recipe in a pan, you can cook the skewers under the broiler.

 

 

1/2 cup fresh orange juice (about 2 oranges)
2 tablespoons minced green onions
1 tablespoon minced peeled fresh ginger
1 tablespoon minced fresh cilantro
2 tablespoons rice vinegar
1 to 2 tablespoons low-sodium soy sauce (according to taste)
1 tablespoon vegetable oil
2 teaspoons grated orange rind
1 minced hot red chile (optional)
1 pound large shrimp, peeled and deveined
2 oranges, peeled, cut in half and quartered
Cooking spray

Combine first 9 ingredients in a bowl. Add shrimp; toss to coat. Cover and marinate in refrigerator 15 minutes.

Remove shrimp from dish, reserving marinade. Thread shrimp and orange quarters alternately onto each of 8 (8-inch) skewers.

Heat large grill pan coated with cooking spray over medium-high heat. Cook skewers 4 minutes on each side or until done, basting with reserved marinade.

8 Servings (1 Skewer each) – 104 Calories, 12 g protein, 7 g carbs, 3 g fat

BBQ Soy-Lemon Halibut (or Bass, Cod, Swordfish)


Try this “Fish on the Grill” made with teriyaki marinade — perfect for Summer-time!

2 lb. halibut steaks or fillets, 3/4″ to 1″ thick (or striped bass, cod, or swordfish)
2 tablespoons butter or margarine, melted
3 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice
1 tablespoon sugar
1 tablespoon Worcestershire
1 tablespoon minced fresh ginger or 1/2 teaspoon ground ginger
1 clove minced garlic
1/8 teaspoon pepper
Vegetable oil cooking spray

Rinse fish and pat dry, cut into 6 equal pieces if necessary. In a shallow dish, stir together butter, soy sauce, lemon juice, sugar, Worcestershire, ginger, garlic, and pepper. Add fish and turn to coat. Cover and refrigerate for 1 to 2 hours, turning occasionally.

Prepare BBQ grill, heating to medium-high (or, a solid bed of hot coals with grill positioned 4 to 6 inches above). Coat grill with cooking spray and place fish on grill; cook with cover closed, 8 to 10 minutes, turning once, until fish is just opaque but still moist in thickest part (cut to test).

6 Servings – 194 Calories, 32 g protein, 2 g carbs, 6 g fat, 266 mg salt

Showcasing 2 Popular Trimm-way Products

Trimm-way’s Salted Caramel Pretzel Protein Bars are a client favorite.  Looks like and tastes like a ‘rice crispy treat’ —  with an amazing combination of salty and sweet.  Each bar has 15 grams of protein and only 160 calories.  High Fiber (8 grams) and Gluten-free.

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Trimm-way’s  Chocolate Crisp Protein Bar with chocolate coating will satisfy your chocolate cravings, with a superior taste. Very low carb and high fiber bar with 15 grams of protein, a whopping 12 grams of fiber, and only 5 grams of net carbs.  Gluten-free.

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Chicken Cordon Bleu

One of my best recipes, and a huge favorite among my clients!

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1/4 cup fat-free less-sodium chicken broth
5 teaspoons butter, melted
1 large garlic clove, minced
1/2 cup dry breadcrumbs
1 tablespoon grated fresh Parmigiano-Reggiano cheese
1 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
1/3 teaspoon salt
1/8 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
4 thin slices prosciutto (about 2 ounces)
1/2 cup (1 ounce) shredded part-skim mozzarella cheese
Cooking spray

Preheat oven to 350 degrees.
Place broth in a small microwave-safe bowl, microwave at HIGH 15 seconds or until warm.  Stir in butter and garlic.  Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl, set aside.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap and pound each to 1/4-inch thickness using a meat mallet or rolling pin.  Sprinkle both sides of chicken with salt, oregano, and pepper.  Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella.  Roll up each breast half jelly-roll fashion.  Dip each roll in chicken broth mixture, dredge in breadcrumb mixture.
Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray.  Pour remaining broth mixture over chicken.  Bake at 350 degrees for 28 minutes or until juices run clear and tops are golden.

4 servings (serving size: 1 rolled chicken breast half) — Calories: 297 per serving

50-Calorie Chocolate Protein “Truffles”

These taste too-good-to-be-true!  A good alternative to a pre-workout protein bar.

ecbb0866835a692a_bite.xxxlarge_2x1/2 cup raw almonds
1/2 cup golden raisins
3/4 scoop chocolate plant-based protein powder (1 scoop is about 35 grams; I used Vega)
Pinch of sea salt
1 tablespoon unsweetened shredded coconut

Add almonds to a food processor or high-speed blender. Process nuts a few minutes until a creamy almond butter forms.

Add raisins and mix until smooth.

Add in the protein powder and salt; blend until thoroughly combined.

Roll dough into 12 balls (make them smallish), coat each ball with shredded coconut, and place on a plate or pan.

Refrigerate for at least 20 minutes. Store uneaten balls in an airtight container.

Mini Meat Loaves

 

A tangy Ketchup and Dijon Mustard Glaze helps the meat loaves bake to a golden brown and provides great flavor

5280711/2 cup ketchup
1-1/2 T Dijon mustard
1 pound ground sirloin
3/4 cup finely copped onion
1/4 cup seasoned breadcrumbs
1/2 t salt
1/2 t dried oregano
1/8 t black pepper
1 large egg, lightly beaten
Cooking spray

Preheat oven to 400 degrees.

Combine ketchup and mustard, stirring well with a whisk.  Reserve 1-1/2 tablespoons ketchup mixture.  Combine remaining ketchup mixture, beef and next 6 ingredients (beef through egg) in a large bowl, stirring to combine.

Divide beef mixture into 4 equal portions.  Shape each portion into a 4 x 2-1/2 inch loaf, place loaves on a jelly roll pan coated with cooking spray.

Spread about 2 teaspoons reserved ketchup mixture evenly over each loaf.  Bake at 400 degrees for 25 minutes or until done.

4 Servings (1 loaf) – 255 Calories, 27 g protein, 15 g carbs, 8 g fat, 944 mg salt

Veggie Pizza with Cauliflower Crust

Who doesn’t love PIZZA?  This recipe has a great balance of flavors, making it hard to believe that the crust is made with cauliflower, and an entire personal-sized pizza is only 350 calories.

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1 head cauliflower (about 3 lb.), roughly chopped
2 tsp. olive oil
1/2 cup sliced cremini mushrooms
1/2 cup sliced red bell pepper
1/2 cup thinly sliced fresh basil
1/4 tsp. freshly ground black pepper
1/8 tsp. kosher salt
3 cloves garlic, minced
2-1/2 oz. shredded part-skim mozzarella (about 2/3 cup)
2 large egg whites
1/2 oz. grated parmesan
1/2 cup thinly sliced seeded tomatoes
2/3 cup fresh baby spinach

Preheat oven to 375 degrees.  In a food processor, pulse half of cauliflower 10 to 15 times or until finely chopped (like rice).  Transfer to a parchment-lined baking sheet.  Repeat with remaining cauliflower.  Coat cauliflower with cooking spray.  Bake, stirring once, for 25 minutes.  Let cool.  Increase oven temperature to 450 degrees.

Warm a large skillet over medium-high heat.  Add 1 tsp. oil; swirl to coat.  Add mushrooms and bell pepper; sauté until tender, about 5 minutes.

Place cauliflower in a clean kitchen towel and squeeze until very dry.  In a large boawl, combine cauliflower, remaining 1 tsp. oil, 1/4 cup basil, 1/8 tsp. black pepper, salt, garlic, 2 oz. mozzarella, egg whites and Parmesan.  On a parchment-lined baking sheet, press mixture into two 8-inch circles.  Coat crusts with cooking spray.

Bake crusts until browned, about 20 minutes.  Remove from oven; top evenly with mushroom mixture, tomatoes, spinach, remaining 1/4 cup basil, remaining 1/8 tsp. black pepper and remaining mozzarella.  Bake until cheese melts, about 7 minutes.

2 Servings, 350 Calories per serving. 16 g fat, 11 g fiber, 26 g protein, 658 g sodium

Prawn Tacos with Mango Salsa and Cabbage Slaw

Try these healthy tacos — this recipe will definitely bring rave reviews!

Image1-1/2 lb. frozen medium prawns (precooked)
6 corn tortillas
3 T taco seasoning
1 T olive oil
1/2 c white wine
Cooking Spray
Lime wedges and cilantro (garnish)


Defrost prawns and remove tails. Place in shallow dish with wine and sprinkle with taco seasoning. Marinate for about 1 hour. Drain prawns thoroughly. Sauté in olive oil until just cooked, do not overcook.

Mango Salsa (or, use Trader Joe’s Mango Salsa)
2 ripe mangoes, chopped
2 green onions, chopped
2 T chopped red bell pepper
2 T chopped cilantro
1 tsp rice vinegar
1/8 tsp crushed red pepper (optional)

Mix all ingredients and set aside.

Cabbage Slaw
1/2 head of white or red cabbage, shredded, or 1/2 bag shredded cabbage
3 T low fat Caesar dressing
1/2 tsp pepper
1 T rice vinegar

Mix all ingredients and set aside.

Tacos (1 or 2 tortillas each)
Lightly coat a pan with cooking spray and cook each tortillas on both sides until toasty warm.
Place 2 T of slaw in tortilla topped with 2 T mango salsa
Add prawns. Garnish with lime wedges and cilantro.

6 Servings – Counts as 1 bread, 3 proteins, 1 vegetable, 1 fruit, 1/2 fat

Protein Pancakes

With a prep time of about 20 minutes and under 300 calories per serving, these light and moist pancakes are topped with juicy peach slices.
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3 eggs, separated
1 Cup part-skim ricotta cheese
1/3 C lowfat milk
1/2 C all-purpose flour
2 t sugar
1/2 t baking powder
1/4 t salt
Cooking Spray
2 peaches, peeled and thinly sliced
Warm honey (optional)

In a food processor or blender, combine egg yolks and ricotta.  Whirl until blended.  Add milk, flour, sugar, baking powder, and salt; whirl until mixture is well combined.  In a large bowl, beat egg whites until stiff, moist peaks form; gently fold in batter.

Preheat a griddle or wide frying pan over medium heat; spray with cooking spray.  Using about 1/4 cup for each pancake, pour batter onto hot griddle.  Cook until tops of pancakes are bubbly and appear dry; turn and cook other sides until browned.

Top pancakes with peach slices; drizzle with honey if desired.  Makes about 1 dozen 4-inch pancakes.

6 Servings:  157 Calories (plus 60 calories with 1 T honey), 9g Protein, 16 g Carb, 6 g Fat, 175 mg Sodium

 

Lettuce Wraps

Continuing the Trimm-Way series of recipes taking about 20 minutes with 300 calories or less per serving . . . Lettuce wraps make a terrific appetizer or light entree — Enjoy!

Image1 pound ground turkey
1/2 package of low sodium taco seasoning
1 Cup grated Pepper Jack Cheese
1/2 C lite sour cream
1/2 C salsa
8 large lettuce leaves

Brown the turkey and add 1/2 package of taco seasoning.
Divide the meat mixture evenly among the 8 lettuce leaves.
Top each with 2T grated cheese, 1T lite sour cream and 1T salsa

4 Servings: 290 calories