Tag Archives: low fat

Skinny Coconut Shrimp

17 Jun

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Coconut shrimp is not a dish you usually think of as skinny, but you can make it that way thanks to Skinnytaste.  This recipe serves 8 assuming 3 shrimp and 1 TBSP of the sauce with the following stats: 162 calories/ 3.4 g fat/ 10.2 g protein/ 15.7 g sugar.  Now we had this for dinner (with a little bit of leftovers) not as an app yet the shrimp portion still came out to around 400 calories each which would not happen in a restaurant setting, my friends.  I will say we were approaching the sinner meal line since I made us our own individual dipping sauce bowls and the apricot preserves were not of the sugar-free persuasion.  I indulged and maybe you’ll decide to as well.  Blanket statement of caution: dipping sauces, dressings, and other ancillary items like cheese, nuts, etc. can take your caloric intake to new levels in your meal.  It’s like those people who don’t count drink calories when they’re dieting.  When you’re banging out 2-3 margaritas at happy hour and wondering why the lbs aren’t falling off, consider looking at the “nutrition” facts on one of those bad boys.  Point being the that extras do matter if you’re not moderate about them.  No judgement here- I am the same girl who made my own dipping sauce bowl for this recipe after all- just a tip to be mindful of whether you’re eating out or cooking in!  Enjoy this shrimp recipe that I’m so happy I stumbled upon.

Ingredients:

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  • 1 lb (24) large raw shrimp, peeled and de-veined (weight after peeled)
  • 1/2 cup + 1 tbsp shredded sweetened coconut
  • 1/2 cup + 1 tbsp panko crumbs
  • 2 tbsp all purpose flour (you will only use 1 tbsp)
  • 1 large egg
  • pinch salt
  • non-stick spray

For the Sweet and Spicy Dipping Sauce:

  • 1/2 cup apricot preserves (you can use sugar free)
  • 1 tbsp rice wine vinegar
  • 3/4 tsp crushed red pepper flakes (or a tad less if you’re very sensitive to spice)

Directions:

  1. Preheat oven to 350 degrees.  Position one of your racks in the middle of the oven.
  2. Spray a non-stick baking sheet with cooking spray.
  3. Combine coconut flakes, panko bread crumbs, and salt in a bowl.  Place flour in a small dish.  Whisk egg in yet another dish.
  4. Lightly season shrimp with salt (I threw them in a large ziplock bag, added the salt, and gave it a great shake to distribute evenly).  Dip shrimp in the flour shaking off the excess, then into the egg, and finally into the coconut crumb mixture.                                                                                                   IMG_20130606_194347_949
  5. Lay shrimp on the cookie sheet and spray the top of the shrimp once more with cooking spray.  Bake on the middle rack for 10 minutes.
  6. Meanwhile, combine all of the sauce ingredients in a small bowl.
  7. Turn shrimp over after the first 1o minutes and continue cooking for 6-7 minutes or until thoroughly cooked.
  8. Remove from oven and serve with dipping sauce.

Slow Cooker Mexican-Style Pulled Chicken

12 Jun

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In pursuit of a quick, minimal ingredient, yet still delicious slow cooker recipe?  You will find it in this recipe.  With a slow cooker and just 4 main ingredients plus a few spices that you likely have in your pantry already, you can throw together this tasty pulled chicken recipe.  I suggest you make it meal by partnering it with some hard taco shells, soft wheat tortillas, or grab some crisp Boston or Bibb lettuce to go easy on the carbs by making lettuce wraps.  Toppings like guac, greek yogurt in sour cream’s stead, lettuce, or chopped tomatoes are fabulous ones to consider.  A side of black beans, reduced fat refried beans, or a fresh salad with a cilantro dressing would be fantastic to round out a meal here.  Thanks to Running to the Kitchen for this great recipe!

Ingredients:

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  • 1 lb. chicken breasts
  • 1 16oz. jar of salsa
  • 1 15oz. can of black beans, rinsed & drained
  • ⅓ cup crumbled feta (or grated cheddar)
  • red pepper flakes to taste
  • ½ teaspoon cumin
  • ½ teaspoon smoked paprika (I only had regular and it was just fine!)
  • salt & pepper to taste

Directions:

  1. Pour salsa into slow cooker then layer beans and chicken in that order.
  2. Cook on high for 3 hours.
  3. After 3 hours, remove chicken from slow cooker and shred with two forks. It should come apart easily.
  4. Return chicken to the slow cooker.
  5. Add the spices and cheese and mix to combine.
  6. Serve with garnish of cilantro and avocado and/or the toppings I have recommended above.

Blackened Cumin-Cayenne Tilapia

29 May

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It was time for a new tilapia recipe.  Between a tilapia dish Bryan makes using lemon juice and old bay (I’ll share that one sometime- it tastes like crab ultimately!) and my tried and true tilapia recipes, I was in search of a recipe using some other spices.  This Cooking Light recipe meets the mark and could not be easier to prepare.  3 steps to delicious, my friends!  The cayenne does give a little kick so be prepared particularly those of you sensitive to a little heat.  Per other recipes you’ve seen from me, I guess it is no secret how much I love a sweet potato with marshmallows atop, huh?  It went with the fish quite well if I do say so myself.

Ingredients:

  • 1 tablespoon olive oil
  • 4 (6-ounce) tilapia fillets
  • 2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground red pepper
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray

Directions:

  1. Preheat broiler.  If you don’t have a broiler, preheat oven to 325 degrees.
  2. Rub oil evenly over fish. Combine cumin, salt, garlic powder, and peppers; sprinkle over fish. Arrange fish on a broiler pan coated with cooking spray.                                                                        IMG_20130514_200000_906
  3. Broil 5 minutes or until fish flakes easily when tested with a fork or desired degree of doneness.  Alternatively, you can bake the tilapia for around 10 minutes at 325 degrees.

Herb-Crusted Chicken with Fresh Strawberry Relish

27 May

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Happy Memorial Day! Did you miss me? I’m sorry I’ve been neglectful in providing you yummy recipes and insights into new fitness experiences. I’m going to play the excuses games for a moment. My latest graduate certificate course was a total time suck. I learned a lot and delivered a 55 page marketing plan, but I also had effectively no life outside of work, that course and the work associated with it, and training/fundraising for the Nike Half Marathon DC through Team In Training. Then came our week long cruise vacation and super busy times with a social media research project I’m leading for work. Good excuses? You be the judge. Either way, time to get back on track!

That time of year has happened where strawberries are red, sweet, and juicy not merely colorful and deceivingly well…horrible tasting. Here is a way to use your berries at dinner time while adding some color and sweetness to your chicken dish. If you are not a huge lime fan, I urge you to cut the amount of the lime zest. Also, this Eating Well recipe calls for the use of chicken thighs, but I prefer chicken breasts. I hope you’ll enjoy this summery meal!  It makes 4 servings and is low-calorie (173/serving), low-fat (9 g fat/ 2 saturated/serving), and low-carb (8 g/serving). What’s not to love?

Ingredients:

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  • 2 lbs boneless, skinless chicken breasts
  • 1 TBSP extra-virgin olive oil
  • 3 TBSP chopped fresh oregano
  • 2.5 TBSP chopped fresh chives, divided
  • 1/2 tsp salt plus a pinch, divided
  • 1/4 tsp freshly ground pepper plus a pinch, divided
  • 2 cups strawberries, hulled and chopped
  • 2 tsp freshly grated lime zest
  • 1 tsp sugar, or to taste
  • 1 tsp balsamic vinegar, or more to taste

Directions:

  1. Preheat oven to 375 degrees.
  2. Combine chicken in a bowl with oil, oregano, 1 TBSP of the chives, 1/2 tsp salt, and 1/4 tsp of pepper.  Place in a small or medium roasting pan.
  3. Roast the chicken until an instant-read thermometer inserted into thickest part of chicken registers 165 degrees, 35-45 minutes, depending on the size of chicken breasts.
  4. In the meantime, combine strawberries, lime zest, sugar, vinegar, the remaining 1.5 TBSP of chives and remaining pinch of salt and pepper in a bow.  Let stand at room temp until the chicken has fully cooked.                           IMG_20130430_185843_072
  5. Prior to serving, give the strawberry relish a taste and adjust sugar, vinegar, and/or salt to your liking.  Serve the relish atop the chicken.

Skinny Cilantro-Garlic Shrimp in Coconut Milk

29 Mar

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Have you been observing Lent?  Congratulations to those who have and those who have not been eating meat on Fridays.  If you’re a vegetarian or vegan it probably was not too tough for you, but us carnivores have a little challenge remembering that chicken, beef, pork etc. may not make participate in our meals on these days.  Remember that while I’m not married to observing Lent and the meatless Fridays tradition, I do generally follow it since I eat with Bryan most Friday nights.

Here is one more dish that is quick and super tasty for your last meatless Friday!  The tomato-coconut broth is velvety smooth and tastes indulgent, but this is a Skinnytaste recipe so your fat content is far less than what you might assume as you munch away (10 g fat/ servings with 4 total servings in this recipe).  Have a fabulous Easter weekend!

Ingredients:

  • 1 1/4 lbs jumbo shrimp, peeled and deveined (weight after peeled)
  • 1 tsp extra virgin olive oil
  • 1 red bell pepper, sliced thin
  • 4 scallions, thinly sliced, white and green parts separated
  • 1/2 cup cilantro
  • 4 cloves garlic, minced
  • kosher salt (to taste)
  • 1/2 tsp crushed red pepper flakes (to taste)
  • 14.5 oz can diced tomatoes
  • 14 oz can light coconut milk (50% less fat)

Directions:

  1. In a medium saucepan, heat  OO over a low heat. Add red peppers and sauté until soft (about 4 minutes).
  2. Add scallion whites, 1/4 cup cilantro, red pepper flakes and garlic. Cook 1 minute.
  3. Add tomatoes, coconut milk and salt to taste.
  4. Cover and simmer on low about 10 minutes to let the flavors blend together and to allow the sauce to thicken.
  5. Add shrimp and cook 5 minutes. Add lime juice.
  6. To serve, divide equally among 4 bowls (or 2 for double servings.  You’re looking at around 520 calorie meal if you have 2 servings/person like we did) and top with scallion greens and remaining cilantro.

Sausage-Stuffed Zucchini Boats

12 Mar

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Modified ever so slightly to a more semi-homemade version (I used jarred sauce instead of making my own and made a few other minor adjustments), this Skinnytaste recipe simply put floated my boat (see what I did there?!)   Ironically I had chosen this recipe to another the night I made it thinking it would be less labor intensive.  Not the case and I ended up shoveling down before a yoga class, but it was SO worth it.  Like stuffed peppers, this recipe has your protein atop/inside your main veggie.  You can almost eat it like finger food.  I stress almost.  It is a little messier than that!  I am going to try changing this up with some alternative ingredient/flavor combinations as I was so impressed how this recipe came together.  Enjoy!

Ingredients: 

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  • 1 jar marinara sauce
  • 3 medium zucchini
  • 1 tsp oil
  • 1/2 small onion, finely diced
  • 3 cloves garlic, minced
  • 1/2 cup diced red bell pepper
  • 12 oz lean Spicy Italian chicken sausage, removed from casing
  • 1/2 cup reduced fat shredded mozzarella
  • 8 tsp grated Parmesan cheese

Directions:

  1. Bring a large pot of water to boil and preheat oven to 400°.
  2. Cut zucchini in half lengthwise and using a spoon or melon baller, scoop out flesh, leaving 1/4″ thick walls of the zucchini. Chop up the scooped out flesh of the zucchini into small pieces and set aside.           IMG_20130107_182203_701
  3. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
  4. Place 1/4 cup of sauce in the bottom of a 9 x 12″ baking dish, and place zucchini halves cut side up.
  5. In a large saute pan, brown sausage, breaking up as it cooks into smaller pieces until browned; set aside.
  6. Heat oil and add onion, garlic and bell pepper. Cook on a medium-low heat for about 2-3 minutes, until onions are translucent. Add chopped zucchini, season with salt and pepper and cook about 2-3 minutes. Add sausage and cook a few more minutes.
  7. Using a spoon, fill each hollowed zucchini with 1/3 cup cooked sausage, pressing firmly. Top each with 2 tablespoons each of sauce, 1 tablespoon each of shredded mozzarella cheese and 1 teaspoon each of parmesan cheese.                                                                                                                      IMG_20130107_191055_444
  8. Cover with foil and bake 35 minutes until cheese is melted and golden brown on top and zucchini is cooked through.

Coconut-Lime Tilapia

18 Feb

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The Lenten season has arrived which means no meat Fridays around our house.  I am not a very religious person and thus don’t have to follow this, but I usually do to help Bryan stay on track.  Completely vegetarian meals don’t appeal to us much so getting creative with fish dishes is a must.  I stumbled upon this recipe in a recent edition of Women’s Health Magazine.  I love these tropical flavors and have never cooked with coconut oil before so it was a new cooking adventure.  You can buy liquid or solid coconut oil for cooking.  I found that the solid coconut oil was cheaper and a little more reasonable health stats wise.  It melts very quickly too so you’re not adding a lot of time to your prep.  This is what it looks like below.  It is very subtle and almost waxy like consistency.  Hope this is a meal you’ll consider for your Lenten season!   

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Ingredients:

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  • Zest of 3 limes
  • 4 garlic cloves, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons coconut oil, melted, divided (This can be found at a local health food store or somewhere like a Vitamin Shoppe)
  • 1 teaspoon coconut oil, melted, divided
  • 4 (5 ounce) tilapia fillets
  • 8 cups fresh spinach
  • 1/4 cup lime juice (fresh is best)
  • 1 tablespoon lime juice

Directions:

1. Heat a large frying pan over medium-high heat. In a small bowl, combine lime zest, garlic, salt, pepper, and 4 teaspoons coconut oil.

2. Coat tilapia fillets with the oil mixture on both sides. Place fillets, two at a time, in the pan and cook for 3 to 4 minutes per side, until golden and crisp.

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3. In a large bowl, toss spinach with the remaining tablespoon of coconut oil and 1 tablespoon lime juice. You may sautee the spinach or serve fresh- more like a salad.  I opted to do a quick sautee and serve with couscous.  Divide amoung four serving plates with a fillet, and drizzle with lime juice.  If the table is for two, consider saving the second filet for lunch!