SPICY SEA BASS

Spicy Sea Bass

Ingredients:

1/4 cup pineapple juice concentrate thawed
1/4 cup low-fat low-sodium chicken broth
1 teaspoon sesame oil
2 teaspoons minced red chili peppers
2 teaspoons minced ginger
1 tablespoon lite soy sauce
1 1/2 pounds Chilean sea bass
Yield:

Directions:

Combine all ingredients except the sea bass, then add the sea bass and
allow it to marinate for 1 hour in the refrigerator.

Prepare an outdoor grill with a rack set 6 inches from the heat source, or
prepare an oven broiler. Grill or broil the sea bass on each side until the
fish turns opaque, about 4 to 5 minutes per side, basting with excess
marinade.

6 Servings. Serving size: 3 ounces.

Exchanges Per Serving: 3 Very Lean Meat.

Nutrition Facts: Calories 133; Calories from Fat 25; Total Fat 3g; Saturated
Fat 1g; Cholesterol 47mg; Sodium 158mg; Carbohydrate 4g; Dietary Fiber
0g; Sugars 3g; Protein 21g.

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

HOT & SPICY FISH CUTLETS

Hot and Spicy Fish Cutlets 

Preparation time: 10 min	Servings: 4
Cooking time: 10 min

Ingredients:

1/4 cup tomato paste

4 whitefish cutlets, about 4 oz each

1/4 tsp chili powder

1/4 cup brown rice vinegar

2 cloves garlic, crushed

2 tsp seasoned pepper

1-1/3 tbsp paprika

2 tsp ground ginger

1/4 cup oil

1 tsp curry powder 

 

Cooking Directions:

Combine first 9 ingredients in a bowl and mix well. Add fish to marinade and turn to cover all sides. Cover and refrigerate 3 hours, or overnight. Remove fish from marinade, reserving marinade. Heat oil in a heavy nonstick pan over medium high heat. Add fish and cook 4-5 minutes per side, or until tender. Remove fish to serving plates. Heat reserved marinade in same pan and bring to a boil over medium high heat. Lower heat and simmer, uncovered, 1 minute. Pour sauce over fish and serve 

 

Nutrition Facts

Calories 470

% Calories From Fat 49.8%

Total Fat 26g

Saturated Fats 3.9g

Mono-unsaturated Fats 14g

Poly-unsaturated Fats 6g

Cholesterol 120mg

Sodium 120mg

Total Carbohydrates 8.4g

Dietary Fiber 2.2g

Sugar 3g

Protein 39g

BUFFALO CHICKEN DIP

In partnership with FaveDiets ( http://www.FaveDiets.com ) recipe site, I am continuing on the series of recipe videos for the upcoming Super Bowl, but they would work just as well for any party. This video is featuring one of the all time favorite low carb dips - Buffalo Chicken Dips. Usually I have seen this recipe made with canned chicken breast, but those typically have modified food starch and other sugars added to them.

I also prefer this slow cooker method to other methods due to its ease and lack of labor approach. It is the ultimate in easy party food. It goes well with celery stalks, pork rinds, home-made low carb nacho chips, or even just by itself.

Ingredients:
3 Large Chicken Breasts
1 cup Frank's Hot Sauce
8 oz of Cream Cheese
4 oz Cheddar Cheese
1/2 cup Ranch Dressing
Cook in slow cooker for 3 hours.
Makes 10+ Servings.

Nutrition Info: (per serving)
310 Calories, 22g Fat, 1.9g Carbs (0g Fiber), 24g Protein