GRILLED SHRIMP W/ CILANTRO DIPPING SAUCE

Grilled Shrimp with Cilantro Dipping Sauce Recipe

• 4 Servings
• Prep: 25 min. + marinating Grill: 5 min. 

25 5

Ingredients

• 2 tablespoons minced fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon minced fresh chives
• 1 garlic clove, minced
• 1 pound uncooked medium shrimp, peeled and deveined
• 
  DIPPING SAUCE:
• 1 cup fresh cilantro leaves
• 1 cup fat-free mayonnaise
• 1 jalapeno pepper, seeded
• 1 garlic clove, peeled
• 1 tablespoon white vinegar
• 1 teaspoon sugar
• Dash cayenne pepper

Directions

• In a large resealable plastic bag, combine the cilantro, oil, chives and garlic. Add the shrimp; seal bag and turn to coat. Cover and refrigerate for 1 hour.
• In a blender, combine the sauce ingredients; cover and process until blended. Chill until serving.
• Thread shrimp onto four metal or soaked wooden skewers. Grill, covered, over medium heat for 2-3 minutes on each side or until shrimp turn pink. Serve with sauce. Yield: 4 servings.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1 skewer with 1/4 cup sauce equals 

208 calories, 

10 g fat (2 g saturated fat), 

144 mg cholesterol, 

615 mg sodium, 

11 g carbohydrate, 

1 g fiber, 

19 g protein.

GOAT CHEESE & ARTICHOKE CHICKEN BREASTS

Goat Cheese and Artichoke Chicken Breasts

Baked chicken breasts stuffed with creamy goat cheese and artichokes, served with a lemon sauce.

Prep Time: 25 minutes
Cook Time: 35 minutes
Difficulty: INTERMEDIATE

Ingredients
2 tsp olive oil , divided
6 oz frozen artichokes hearts , thawed and chopped
1 large shallots , 1/4 cup (peeled and chopped)
1 oz goat cheese , 1/4 cup (or crumbled feta)
1 tsp ground thyme , divided (or herbes de Provence)
1/4 tsp salt , divided
1/4 tsp black pepper , divided
4 boneless skinless chicken breasts
1 cup low sodium chicken broth
2 tbsp fresh lemon juice
2 tsp cornstarch
1 oz chopped parsley (optional)
1 tsp fresh lemon peel , grated (optional)

Directions
1 In large skillet, over medium high, heat 1 teaspoon olive oil. Add artichoke and shallots. Cook 4 minutes or until tender, stirring occasionally. Remove from pan and let cool slightly. Mix in cheese, 1/2 teaspoon thyme, 1/8 teaspoon salt, and 1/8 teaspoon pepper.

2 Wash chicken breasts and pat dry. Slice horizontally to create pocket. Rub remaining salt and pepper evenly over front and back of each breast.
3 Stuff 2 tablespoons artichoke mixture into each pocket.

4 Preheat oven to 350°F.

5 Heat 1 teaspoon olive oil in large skillet over medium high. Place chicken breasts in pan and cook for 6 minutes without moving them. Reduce heat to medium, flip chicken breasts and cook additional 10 minutes or until golden brown.

6 Remove breasts to oven-proof dish. Cook in oven 15 minutes or until internal temperature reads 165°F on meat thermometer.

7 While chicken is baking, place pan back on stovetop, add chicken stock and 1/2 teaspoon thyme and bring to boil. Deglaze pan by scraping brown bits from bottom. Stir until bits have dissolved.

8 In small bowl, whisk lemon juice and cornstarch. Add to bubbling broth. Whisk continuously for 1 minute until sauce is thick.

9 When chicken is baked, transfer to skillet along with any baking juices. Cover and cook on stovetop for 2 minutes.

10 To serve, cut stuffed breasts in half. Place on dinner plates and top with sauce. Garnish with chopped parsley and grated lemon zest, if desired.

Additional Information
Feta cheese or blue cheese can be substituted in stuffing mix.

Nutrition Facts
Makes 8 servings
Serving Size: 1 serving
Amount Per Serving

Calories 95.1

Total Carbs 3.6 g

Dietary Fiber 1.4 g
Sugars 0.3 g

Total Fat 2.4 g

Saturated Fat 0.6 g
Unsaturated Fat 1.8 g
Potassium 183.7 mg

Protein 14.4 g

Sodium 198.5 mg
Dietary Exchanges
1/4 Fat, 1/2 Vegetable, 2 Very Lean Meat

BEEF VEGETABLE SOUP

Beef Vegetable Soup


Ingredients:

• 2 tablespoons unsalted butter
• 8 ounces mushrooms, sliced
• 1 portabello mushroom, diced
• 1 small onion, chopped (about 3/4 cup)
• 1 celery stalk, diced (about 3/4 cup)
• 1 small carrot, diced (about 1/2 cup)
• 1 1/2 teaspoons chopped garlic
• 1 cup canned diced tomatoes
• 1/2 cup dry red wine
• 1 1/2 pounds stew meat, trimmed and cut into 1/4 inch cubes
• salt and freshly ground black pepper
• 2 tablespoons olive oil
• 4 cans (14.5 ounces each) reduced-sodium beef broth
• 1/2 cup broccoli, broken into small florets
• 1 bunch escarole, washed, tough ribs trimmed, cut into 1/2 strips
• 2 teaspoons fresh thyme, chopped)

Directions:
In large non-stick skillet melt butter over medium-high heat Add mushrooms and season with salt and pepper to taste. Sautee until golden brown, about 5 minutes. Add onion, celery and carrot and sautee until barely softened, about 2 minutes Add garlic and sautee until aroma is released, about 30 seconds. Add tomatoes and wine and cook until thickened, about 5 minutes.Meanwhile, season meat with salt and pepper. In large pot over medium-high heat, heat olive oil. Add meat and sautee until well-browned, about 8 minutes. Add tomato-vegetable mixture to broth and water. Bring to boil, reduce heat, simmer until meat is very tender and vegetables are very soft, about 15 minutes. Add broccoli, cook 5 minutes. Stir in escarole to wilt, thyme and season with salt and pepper to taste. 

Nutritional Information
Per Serving:

Net Carbs: 5.0 grams

Fiber: 3.5 grams

Protein: 22.5 grams

Fat: 13.5 grams

Calories: 256

Recipe Information:

Makes: 8 servings

Prep Time: 0:25:00

Marinate Time: 0:00:00

Cook Time: 0:35:00