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Lose the fat but not the flavor! These
spicy recipes kick up the taste, cut calories, and protect your health.
- Hearty Beef Chili
Ingredients:
1 1/2 pounds beef chuck roast, cut into 1-inch cubes
2 cups low-sodium vegetable juice or tomato juice
2 large onions, chopped
2 15-ounce cans black beans, red kidney beans, or chickpeas, or a
combination, rinsed and drained
1 14-1/2-ounce can no-salt-added diced tomatoes, un drained
2 medium green bell peppers, chopped
1 10-ounce can diced tomatoes and green chili peppers, un drained
3 garlic cloves, minced
1 teaspoon ground chili pepper
1 teaspoon ground cumin
1 teaspoon dried oregano, crushed
How to make It:
Combine all ingredients in a 4-1/2- to 6-quart slow cooker.
Cover and cook on low heat 9 to 10 hours or on high heat 4 1/2 to 5 hours.
Nutrition facts per serving:
226 calories
26g protein
27g carbohydrate
4g fat (1g saturated)
8g fiber
- Moroccan Chicken Stew
Ingredients:
1 cup quick-cooking couscous
1 tablespoon olive oil
12 ounces skinless, boneless chicken thighs or breast halves, cut into
1-inch pieces
1/3 cup sliced shallots
3 garlic cloves, minced
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground saffron or ground turmeric
1/8 teaspoon cayenne pepper
6 ounces baby pattypan squash or 1 1/2 cups sliced zucchini
1 cup slender baby carrots, tops trimmed
1 cup reduced-sodium chicken broth
1/4 cup golden or dark raisins
Fresh mint (optional)
How to make it:
1. Cook couscous according to package directions, omitting oil and salt;
keep warm.
2. In a large nonstick skillet, heat oil over medium-high heat. Add chicken,
shallots and garlic to pan. Cook 2 minutes, stirring.
3. In a bowl, combine salt and all spices; sprinkle evenly over chicken.
Cook, stirring, 2 minutes more, or until chicken is cooked.
4. Cut any large pieces of squash in half; add to skillet along with
carrots, broth, and raisins. Bring to a boil; cover. Simmer 6 to 8 minutes,
or until vegetables are crisp-tender.
5. Serve stew over couscous. Garnish with fresh mint, if desired.
Nutrition facts per serving:
363 calories
24g protein
51g carbohydrate
7g fat (1g saturated)
9g fiber
- Cilantro Chicken with Peanuts
Ingredients:
8 ounces skinless, boneless chicken-breast halves, cut into 1-inch strips
1 teaspoon cooking oil
2 teaspoons reduced-sodium soy sauce
1 teaspoon rice vinegar
1/2 teaspoon toasted sesame oil
1/4 teaspoon crushed dried red chili pepper
3/4 cup fresh cilantro leaves
2 cups Chinese cabbage, finely shredded
2 tablespoons dry-roasted peanuts, coarsely chopped
How to make it:
1. In a medium nonstick skillet, cook chicken in oil over medium-high heat 3
to 4 minutes, or until chicken is tender and no longer pink.
2. Add soy sauce, rice vinegar, sesame oil, and crushed chili pepper. Cook
and stir 1 minute more.
3. Remove from heat. Stir in cilantro.
4. To serve, spoon chicken mixture over Chinese cabbage and sprinkle with
chopped peanuts.
Nutrition facts per serving:
231 calories
30g protein
6g carbohydrate
10g fat (2g saturated)
4g fiber
Source: Recipes developed by Melissa Clark
Courtesy: Shari Nadeem |
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Shari
Nadeem