Grilled Lemon-Basil Chicken

Garden-fresh basil is put to good use in this super summer recipe. The chicken turns out moist and tender every time. 

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

10 15 25

Ingredients

• 1 cup minced fresh basil
• 1 cup canola oil
• 1/2 cup lemon juice
• 1/4 cup white wine vinegar
• 2 teaspoons grated lemon peel
• 3 to 4 garlic cloves, minced
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 8 boneless skinless chicken breast halves (6 ounces each)

Directions

• In a small bowl, combine the first eight ingredients. Pour 1-1/2 cups into a large resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate for 4 hours or overnight, turning occasionally. Cover and refrigerate remaining marinade for basting.
• Drain and discard marinade. Grill chicken, covered, over medium heat for 6-8 minutes on each side or a meat thermometer reads 170°, basting occasionally with reserved marinade. Yield: 8 servings.

TURKEY BURGER W/ HERB SAUCE

Turkey Burgers with Herb Sauce

A tangy sour cream sauce complements these moist ground turkey burgers stuffed with feta cheese. 

• 2 Servings
• Prep/Total Time: 30 min.

20 10 30

Ingredients

• 1/4 cup finely chopped red onion
• 2 tablespoons minced fresh parsley
• 1 tablespoon plus 1/3 cup sour cream, divided
• 1/2 pound lean ground turkey
• 1 tablespoon crumbled feta cheese
• 1-1/2 teaspoons minced chives
• 1-1/2 teaspoons minced fresh basil or 1/2 teaspoon dried basil
• 1-1/2 teaspoons lemon juice
• 3/4 teaspoon minced fresh tarragon or 1/4 teaspoon dried tarragon
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 2 lettuce leaves
• 2 sesame seed hamburger buns, split

Directions

• In a small bowl, combine the onion, parsley and 1 tablespoon sour cream. Crumble turkey over mixture and mix well. Shape into four thin patties. Top two patties with feta cheese; top with remaining patties and press edges firmly to seal.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill burgers, covered, over medium heat or broil 4 in. from the heat for 5-6 minutes on each side or until a meat thermometer reads 165°.
• In a small bowl, combine the chives, basil, lemon juice, tarragon, salt, pepper and remaining sour cream. Serve burgers on lettuce-lined buns with herb sauce. Yield: 2 servings.

Nutrition Facts: 1 burger (prepared with reduced-fat sour cream) equals 

391 calories, 

17 g fat (7 g saturated fat), 

106 mg cholesterol, 

562 mg sodium, 

29 g carbohydrate, 

2 g fiber, 

29 g protein.

MIXED GREENS W/ HERBED BASALMIC VINAIGRETTE

Mixed Greens With Herbed Balsamic Vinaigrette

Total Time: 30 mins

Ingredients

• 1 pounds lettuce, mixed greens
• 1 medium cucumber(s)
• 4 tomato(es), plum, sliced
• 3/4 cup(s) olives, Kalamata, pitted
• 1/4 cup(s) chives
• 1/3 cup(s) vinegar, balsamic
• 1/3 cup(s) oil, olive
• 2 tablespoon oregano, fresh
• 2 clove(s) garlic
• 1 dash(es) pepper, black ground

Preparation

Mixed Greens Salad:
1. In a very large bowl, toss together greens, cucumber, plum tomatoes, olives, and chives. Drizzle Herbed Balsamic Vinaigrette over; toss gently to coat.
Herbed Balsamic Vinaigrette:
In a food processor or blender, combine 1/3 cup balsamic vinegar, 1/3 cup olive oil, 2 tablespoons fresh oregano leaves, and 2 cloves garlic, quartered. Cover and process or blend until well mixed. Season to taste with ground black pepper. Makes about 2/3 cup.

Nutritional Info (Per serving):

Calories: 76, 

Saturated Fat: 1g, 

Sodium: 86mg, 

Dietary Fiber: 1g, 

Total Fat: 6g, 

Carbs: 5g, 

Cholesterol: 0mg, 

Protein: 1g

Exchanges: 

Vegetable: 1, 

Fat: 1

Carb Choices: 0.5

LEMON HERB TILAPIA W/ ZUCCHINI

Lemon Herb Tilapia With Zucchini

Ingredients

• 1/2 cup(s) lemon juice
• 3 clove(s) garlic
• 1 teaspoon basil, dried
• 1 teaspoon tarragon, dried
• 1 teaspoon thyme, dried
• 4 fish, tilapia, filets, 4 oz. each
• 2 small zucchini, thinly sliced lengthwise
• 1 tablespoon margarine
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground

Preparation

1. Preheat oven to 400 degrees. Combine lemon juice, garlic, and herbs in a medium bowl. Add fish; cover and marinate in the refrigerator for 15 minutes.
2. Remove fish from marinade (reserve the marinade). Spray a 12x12-inch sheet of aluminum foil with cooking spray.
3. Place 2 fillets of fish on the sheet of aluminum foil. Top with half of zucchini. Repeat layering with another layer of fish, then remaining zucchini.
4. Sprinkle chunks of margarine over the top of fish and drizzle 1/4 cup of the marinade over the top. Sprinkle with salt and pepper.
5. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.

Nutritional Info (Per serving):

Calories: 155, 

Saturated Fat: 2g, 

Sodium: 217mg, 

Dietary Fiber: 1g, 

Total Fat: 6g, 

Carbs: 5g, 

Sugars: 2g, 

Cholesterol: 76mg, 

Protein: 23g

Exchanges: 

Vegetable: 1, 

Lean Meat: 3, 

Fat: 0.5

Carb Choices: 0.5

ITALIAN HERB SEASONING

Italian Herb Seasoning
Forget buying packets of seasonings. They're expensive and often full of salt. Save sodium and money by making this easy herb blend. Use it in sauces, soups, stews, on meats... anywhere you want to add Italian flavor without fat or sodium!
INGREDIENTS
1 T Mediterranean oregano, dried
1 T basil, dried
1 T sage, dried
1 t rosemary, dried
1 t red pepper flakes
DIRECTIONS
Makes about 1/4 cup.
Combine spices in a mixing bowl. Store in an airtight container away from direct sunlight for up to six months. Before using, crush herbs between your fingers to release more flavor.

Number of Servings: 4

PORK LOIN ROAST W/ HERBED PEPPER RUB

Ingredients

1 (3 pound) boneless pork loin roast
Herbed Pepper Rub:
2 tablespoons black pepper, cracked
2 tablespoons Parmesan cheese, grated
2 teaspoons dried basil
2 teaspoons dried rosemary
2 teaspoons dried thyme
1/4 teaspoon garlic powder
1/4 teaspoon salt

Cooking Instructions

1. Pat pork dry with paper towel. In small bowl, combine all rub ingredients well and apply to all surfaces of the pork roast.
2. Place roast in a shallow pan and roast in a 350 degrees F. oven for 1-1 1/4 hours (20 minutes per pound), until internal temperature on a thermometer reads 150 degrees F.
3. Remove roast from oven; let rest until temperature reaches 160 degrees F, about 10 minutes before slicing to serve.

Servings Per Recipe: 1

• Serves 6-8
• • Calories 131
• • Protein 22 g
• • Sodium 97 mg
• • Cholesterol 57 mg
• • Fat 5 g
• • Dietary fiber 1 g
• • Carbohydrates 1 g

HERB & PARMIGIANO CRUSTED TILAPIA W/QUICK TOMATO SAUCE

Herb & Parmigiano Crusted Tilapia with Quick Tomato Sauce

Why should chicken have all the fun? In this recipe, it's a mild and quick-cooking tilapia that gets a coating of herbs and cheese. And, because of its simple yet flavorful sweet tomato sauce, even people who usually pass on fish are willing to give this dish a try. 

 Serves 4

2 large cloves garlic, minced (about 1 Tbs.)
6 Tbs. extra-virgin olive oil
14.5-oz. can diced tomatoes
Pinch granulated sugar
Kosher salt and freshly ground black pepper
3/4 cup fresh breadcrumbs
3/4 cup finely grated Parmigiano-Reggiano
1/2 cup chopped mixed fresh herbs, such as thyme, parsley, chives, or oregano
Four 6-oz. skinless tilapia fillets
1 large egg

---

In a small (1- to 2-quart), heavy saucepan, cook the garlic in 2 Tbs. of the oil over medium heat until it begins to color, 1 to 2 minutes. Add the tomatoes and their juices, sugar, and a pinch each of salt and pepper. Simmer for 15 minutes, stirring occasionally and breaking up the tomatoes with a wooden spoon. Season to taste with salt and pepper.
Meanwhile, on a large plate, toss the breadcrumbs, Parmigiano, herbs, 1/4 tsp. salt, and 1/4 tsp. pepper.
Season the fish with salt and pepper. Beat the egg in a wide, shallow dish. Dip each fillet in the egg and then the breadcrumb mixture, pressing it on to help it adhere.
In a 12-inch heavy-duty nonstick skillet, heat the remaining 4 Tbs. olive oil over medium-high heat. Add two of the fillets and cook until the coating is nicely browned and the flesh is opaque and cooked through, 2 to 3 minutes on each side. Use a slotted spatula to move the fish. Repeat with the remaining fillets. Serve the tilapia with a spoonful of the sauce.

Serving Suggestions

Serve with Sautéed Broccoli Raab with Balsamic Vinegar.

nutrition information (per serving):
Calories (kcal): 420; Fat (g): 26; Fat Calories (kcal): 230; Saturated Fat (g): 5; Protein (g): 38; Monounsaturated Fat (g): 16; Carbohydrates (g): 11; Polyunsaturated Fat (g): 3; Sodium (mg): 730; Cholesterol (mg): 105; Fiber (g): 2;

HERBED TORELLINI

Herbed Tortellini 

PREPERATION 5 minutes

SERVINGS 4

COOKING 15 minutes

Ingredients:

2/3 cup grated Parmesan cheese, or Romano cheese

1/2 tsp black pepper, cracked

1-1/3 tbsp parsley, chopped

1 lb cheese tortellini, or other tortellini

3-1/4 oz unsalted butter

2 tsp dried oregano

Cooking Directions:

Cook pasta in boiling salted water 8-10 minutes, or until al dente. Drain. Melt butter in a heavy nonstick pan over medium high heat. Add pasta, herbs, peppercorns, and half the cheese. Stir until heated through. Serve sprinkled with remaining cheese 

Nutrition Facts

Calories 240

% Calories From Fat 86.2%

Total Fat 23g

Saturated Fats 15g

Mono-unsaturated Fats 6.2g

Poly-unsaturated Fats 0.9g

Cholesterol 64mg

Sodium 270mg

Total Carbohydrates 1.6g

Dietary Fiber 0.5g

Sugar 0.2g

Protein 7.1g