Chicken and Couscous

For a fast, low-calorie, low-fat meal, its time to consider Chicken and Couscous. This is satisfying and relatively inexpensive. Two important factors for my lifestyle!

In about 20 minutes, you can serve a family of 4 at less than 400 calories each. Of course, this means you can have ice cream bars later! Or perhaps another glass of wine.

Decisions, decisions.... In the meantime, let's review dinner!

Ingredients:

3/4 c. couscous (uncooked)
2 t. olive oil
1 pound chicken breast tenders (uncooked)
1/2 c. chopped yellow onion
1 can (14.5 oz) diced tomatoes, drained
1 T. chopped garlic
1 c. chicken broth
1/2 c. raisins
1 t. chopped thyme
1/2 t. ground cumin
1/4 t. salt
1/4 t. red pepper
1/4 t. allspice
1/4 t. ground cloves

Directions:

Boil 1 c. water over high heat in a saucepan. Stir in couscous. Remove from heat, cover and wait 5 minutes. Fluff with a fork.

Heat the olive oil, then stir fry the chicken, onion and garlic in a medium saucepan. Cook for about 3-4 minutes. Stir in broth and all remaining ingredients. Bring to a boil, then reduce heat to simmer. Continue cooking, uncovered, for 15 minutes.

Serve chicken mixture over cooked couscous. Delicious! We enjoy Chicken and Couscous with rolls and fresh salad greens.

Grilled Sirloin Salad

Love summer. Love BBQ. Love salad. Yep, its time for Grilled Sirloin Salad.

This one is for those of us that have healthy appetites, but don't want to load up on empty carbohydrates and calories. However, if you have a husband that still craves that stuff, then serve some crusty french bread and beer on the side.

At less than 300 calories per serving, you CAN have your steak and your waistline too!

Ingredients:

1 pound lean boneless sirloin steak (or substitute flank steak)
1 T. chili powder
2 t. oregano
1 t. thyme
1/2 t. salt
1/4 t. freshly ground black pepper
1/2 t. onion powder
1/2 t. garlic powder
8 c. salad greens (pick up pre-mixed greens, or make your own)
1 c. sliced red bell pepper
1 c. sliced red onion
1 T. chopped fresh parsley
1 T. red wine vinegar
1 1/2 t. olive oil
1 t. fresh lemon juice
1 can (1 1/2 c.) whole kernel corn (or substitute with fresh corn kernels)

Directions:

Rub steak with the next 7 ingredients above, coating both sides. Grill over medium heat approximately 5 minutes on each side, or until desired temperature. If you don't want to fire up the grill, then bake at 400 degrees about 10-12 minutes, turning once.

Slice the steak across the grain, into 1/2" thickness.

Combine salad greens and all remaining ingredients in a large salad/serving bowl. Add steak.

Serves 4 people (about 3 c. salad with 3 oz. steak).

Penne With Tomatoes, Olives and Capers

Looking for a delicious vegetarian pasta recipe? When you make Penne with Tomatoes, Olives and Capers, you won't be hungry an hour or two later. This wonderful pasta dinner recipe will satisfy both your stomach and your taste buds. Even better, its low-calorie, so you might even want to go for seconds!

As always, we recommend you use fresh herbs and other ingredients for the most authentic taste. Spending just a bit more on cheese and olive oil will make a big difference in enjoyment.

This recipe makes 4 servings, at an acceptable 68 grams of carbs per serving (1 3/4 cup).

Ingredients:

1 T. olive oil
1/4 t. crushed red pepper
3 cloves garlic, minced
3 c. chopped plum tomatoes (about 5-6 tomatoes)
1/2 c. chopped kalamata olives
1 1/2 T. capers
1/4 t. sea salt
6 c. cooked and drained penne pasta
3/4 c. freshly grated Parmesan cheese
3 T. chopped fresh basil

Directions:

Heat oil in a large skillet, then add pepper and garlic. Saute for 30 seconds. Add tomato, olives, capers and salt. Reduce heat and simmer 6 minutes, stirring occasionally.

Add previously-cooked and drained pasta to the skillet, and stir to coat. Cook for 1-2 minutes until warmed.

Remove from heat, then add cheese and basil for a fresh, delicious meal.

A vegetarian dinner never tasted so good!