GRILLED CAJUN SALAD

Grilled Cajun Salad

Ingredients:

1/4 cup cider vinegar
4 tablespoons salad oil
1 tablespoon water
2 teaspoons sugar
2 teaspoons snipped fresh thyme or,
1/2 teaspoon dried thyme, crushed
1-1/4 teaspoons onion powder
1/2 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1/4 teaspoon dry mustard
1/2 teaspoon black pepper
1/4 teaspoon salt
4 skinless, boneless chicken breast halves (1 to 1-1/2 pounds total)
6 cups torn mixed salad greens
1 medium carrot, shredded
1 small red sweet pepper, cut into bite-size strips
1 green onion, sliced

Ingredients:

1. For dressing, in a screw-top jar combine cider vinegar, 3 tablespoons of the salad oil, the water, sugar, thyme,1/4 teaspoon of the onion powder, 1/4 teaspoon of the cayenne pepper, the garlic powder, and the mustard. Cover and shake well. Chill until serving time.

2. In a small bowl combine remaining 1 tablespoon salad oil, remaining 1 teaspoon onion powder, remaining 1/4 teaspoon cayenne pepper, the black pepper, and salt. Brush all of the oil mixture on the chicken.

3. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is tender and no longer pink (170 degrees ;F), turning once halfway through grilling time.

4. To serve, in a large serving bowl combine salad greens, carrot, red sweet pepper, and green onion. Cut chicken into bite-size pieces. Add chicken and dressing to salad. Toss to coat.

Makes 6 Servings (About 1 Cup Per Serving)

Nutritional Info Per Serving: 
190 calories; 
10 g fat; 
44 mg cholesterol; 
6 g carbohydrates;
19 g protein; 
2 g fiber; 
152 mg sodium

CAJUN ORANGE PORK CHOPS

Cajun Orange Pork Chops Recipe

This dish is quick, delicious and easy on the waistline.” Plus, it’s bursting with flavor! 

• 4 Servings
• Prep: 15 min. + marinating Grill: 10 min.

15 10 25

Ingredients

• 1/2 cup orange juice
• 2 green onions, chopped
• 2 tablespoons orange marmalade
• 2 garlic cloves, minced
• 1 teaspoon Cajun seasoning
• 4 boneless pork loin chops (4 ounces each)

Directions

• In a small bowl, combine the first five ingredients. Pour 1/3 cup marinade into a large resealable bag; add the pork. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Cover and refrigerate remaining marinade for sauce.
• In a small saucepan, bring reserved marinade to a boil. Reduce heat; simmer, uncovered, for 5-7 minutes or until thickened. Keep warm.
• Discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill pork, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until a meat thermometer reads 160°. Brush with sauce. Yield: 4 servings.

Nutrition Facts: 1 pork chop equals 

183 calories, 

6 g fat (2 g saturated fat), 

55 mg cholesterol, 

138 mg sodium, 

8 g carbohydrate, 

trace fiber, 

22 g protein.  

Diabetic Exchanges: 

3 lean meat, 

1/2 starch.

CAJUN HALIBUT

Cajun Halibut


Ingredients:

1/4 tsp salt
1 tsp freshly-ground black pepper
1/4 tsp red pepper
1/4 tsp paprika
1/4 tsp garlic powder
4 halibut steaks - (4 oz ea)

Instructions:

In a small bowl, combine the salt, black and ground red peppers, paprika, and
garlic powder; mix well. Rub evenly over both sides of the fish.

Preheat a large nonstick skillet over medium heat. When hot, remove from the
heat and, away from the cooking surface, coat with nonstick cooking spray.

Return the skillet to the heat, add the fish, and cook for 3 to 4 minutes per
side, or until the fish is cooked through and flakes easily with a fork. Serve
immediately.

Yields 4 servings. Serving size: 1 halibut steak.

Exchanges Per Serving: 4 Very Lean Meat.

Nutrition Facts: Calories 126; Calories from Fat 23; Fat 3g; Saturated Fat 0g;
Cholesterol 37mg; Sodium 208mg; Carbohydrates 0g; Dietary Fiber 0g;
Sugars 0g; WW Points 3

BAKED CAJUN CHICKEN

Baked Cajun Chicken


Ingredients:

1-1/2 to 2 pounds split chicken
breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper

Directions:

1. Rinse chicken, pat dry. Cut off skin and discard.
2. Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
3. Arrange the chicken in the dish; meat side up.
4. Brush lightly with milk.
5. In small bowl mix onion powder, thyme, garlic salt, white pepper, red
pepper, and black pepper.
6. Sprinkle over chicken.
7. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked
through.

Nutritional Information (Per Serving)
Calories: 166
Protein: 25 g
Fat: 6 g
Carbohydrates: 0 g
Exchanges: 3 Lean Meat

CAJUN POTROAST W/ SWEET PEPPERS

Cajun Pot Roast with Sweet Peppers

If your meal plan allows for them, mashed potatoes make a tasty serve-along for this spunky Louisiana-style pot roast.

SERVINGS: 8 (3 ounces cooked meat and 1/3 cup vegetalbes) servings

CARB GRAMS PER SERVING: 6

1	2- to 2 1/2-poundboneless beef chuck pot roast
1	tablespoonsalt-free Cajun seasoning
1/2	teaspoonbottled hot pepper sauce
1/8	teaspoonground black pepper
1	14-1/2-ounce canlow-salt diced tomatoes, undrained
1	mediumgreen sweet pepper, cut into strips
1	mediumred sweet pepper, cut into strips
1	mediumyellow sweet pepper, cut into strips
	Cracked black pepper (optional)

1. Trim fat from meat. Sprinkle Cajun seasoning evenly over meat; rub in with your fingers. If necessary, cut meat to fit into a 3-1/2- or 4-quart slow cooker. Place meat in slow cooker. Add hot pepper sauce and the 1/8 teaspoon black pepper. Pour undrained tomatoes over meat in slow cooker.
2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours, adding pepper strips for the last 30 minutes of cooking.
3. Transfer meat to a cutting board. Slice meat and transfer to a serving platter. Drain vegetables, discarding cooking liquid. Serve meat with vegetables. If desired, sprinkle individual servings with cracked black pepper. Makes 8 (3 ounces cooked meat and 1/3 cup vegetalbes) servings. 

Nutrition Facts Per Serving:

• Servings: 8 (3 ounces cooked meat and 1/3 cup vegetalbes) servings
• Calories174
• Total Fat (g)5
• Saturated Fat (g)2
• Cholesterol (mg)67
• Sodium (mg)86
• Carbohydrate (g)6
• Fiber (g)2
• Protein (g)25

Diabetic Exchanges

• Vegetables (d.e.)1
• Very Lean Meat (d.e.)3
• Fat (d.e.)1