Good-for- You Summer Recipes ~ Part 2 (with Meat)

Here is the second half of the recipes we collected during our recipe challenge last month.  ENJOY!!

1.  Grilled Lemon Pepper Chicken Breast

chicken breast (as much as you want)
Juice of one lemon for every breast
olive oil ( enough to brush on brush very lightly before putting on the grill ( or oven if not cooking outside)
garlic powder (1/4 tsp per breast)
cracked black and white pepper to taste

     1.  Juice lemons, soak chicken breast in lemon and garlic powder overnight
     2.  Brush with oil
     3.  Pepper to taste
     4.  Grill till done


2.  Skinny BBQ Chicken Kabobs

Ingredients
1 lb boneless, skinless chicken breasts, cut into 1½-inch pieces
½ cup pineapple chunks, fresh or canned in it's own juice
2 medium-sized red bell peppers, cut into 1½-inch pieces
1 medium-sized white onion, cut into 1½-inch pieces
½ cup reduced-sugar BBQ sauce
3 Tbsp reduced-sugar frozen orange juice concentrate, thawed

Instructions
1.Soak 8 wood skewers in water for about 15 minutes.
2.Heat grill to medium-high heat.
3.Thread chicken alternately with pineapple, onion, and pepper onto skewers.
4.In a small bowl, mix BBQ sauce and orange juice concentrate. Brush ½ of sauce evenly onto threaded skewers.
5.Grill 8 to 10 minutes or until chicken is done, turning and brushing occasionally with remaining sauce.

Per Serving (1/4th of recipe):
Calories: 203
Fat: 4g
Carbohydrates: 20g


http://www.skinnymom.com/2014/05/16/skinny-barbecue-chicken-kabobs/

3.  Chicken Sausage with Charred Peppers and Onions

Prep time: 15 minutes
Cook time: 25 minutes
Makes: 6 servings

Ingredients
Nonstick cooking spray
2 medium red bell peppers, quartered lengthwise and seeded
2 medium yellow bell peppers, quartered lengthwise and seeded
2 large red onions, root ends intact, each cut into 8 wedges
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons slivered fresh basil
8 3-ounce fully cooked Italian-flavored chicken sausages

Directions
1. Heat a grill to medium and coat with cooking spray. Grill the bell peppers and onions 12 to 15 minutes, turning 2 or 3 times, until charred and tender.
2. Combine the olive oil, vinegar, garlic, salt, and black pepper in a large bowl. Add the vegetables and the basil; toss well.
3. Place the sausages on grill and cook 10 minutes, turning occasionally, until heated through and grill marks appear. Slice sausages in half at a sharp angle and transfer to a large platter. Serve with peppers and onions alongside.

Nutrition facts per serving: 266 calories, 20g protein, 14g carbohydrate, 14g fat (3.3g saturated), 2g fiber

LINK:http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-grilling-recipes/#page=6



4.  Chicken Salad

My favorite Chicken Salad: 250 calories if you eat it all!

 

Makes a very large salad, with lots of chewing time so you may not want it all at once.

One boneless skinless chicken breast, about 100 grams (see me use metric for our non-USA friends?!?!!)
One Granny Smith apple, medium to large size.
Two or three stalks celery, depending on your taste.
A teaspoon apple cider vinegar, up to a tablespoon if you like more zing.
About five to ten drops vanilla stevia, depending on your sweetness preference. I use Sweet Leaf brand. It's the only one that doesn't leave an aftertaste for me.

Put chicken breast in a non-stick skillet and add garlic powder, a little salt, and fresh ground black pepper. Using medium heat, cook until done, adding a little water to help steam the meat and also keep it from sticking to the pan.

While the meat is cooking, chop up the apple and celery into uniform sized pieces and stir in the vinegar to keep the apple from discoloring. Chop the chicken into uniform pieces and add with stevia to the apple and celery.

It can be eaten right away while still warm, or chilled overnight and eaten cold for lunch the next day. I also like to add a bit more garlic and a sprinkle more of salt right before I eat it."