Lose Weight Find Life

My family grilled this weekend and we had a fabulous dinner.  I’d like to share it with you…..

1 pound halibut steaks (or other white fish), 1 inch thick
1 medium zucchini
1 medium yellow squash
1 large purple onion
12 cherry tomatoes
1/2 teaspoon sugar
2 clove garlic, finely chopped
3 tablespoons reduced sodium soy sauce
1 teaspoon ginger root, grated
1 teaspoon sesame oil
1 tablespoon sesame seeds

Cut fish, zucchini and squash into 3/4 inch pieces. Quarter onion into similar size pieces. Alternate fish, zucchini, squash, onion and cherry tomatoes on 4 skewers. If using wooden skewers soak in water for 30 minutes to prevent burning. Set oven to broil or barbecue to medium heat.

Combine remaining ingredients and brush generously on all sides of kabobs. Generously spray broiler pan or barbecue grill with nonstick cooking spray. Place kabobs on broiler pan or grill rack about 4 inches from heat. Broil or grill for 2 minutes per side. Turn and baste with remaining marinade during cooking. Total cooking time should be about 6-8 minutes or until fish flakes easily with a fork. Discard any remaining marinade.

Makes 4 Servings
Serving Size: 1 skewer (approx. 4 ounces fish)

I enjoy the smooth, creamy pudding pops that I remember eating as a child.  This recipe gives you that same smooth, creamy, healthier version of that childhood comfort food.

FROZEN PUDDING POPS:

Serving size:  1 Pudding Pop

Ingredients:
2 cups of low-fat or skim milk
1 small box of instant pudding

Directions:
1.  Prepare pudding according to directions on package.
2.  Freeze in pop molds or spoon into small paper cups and insert popsicle sticks or plastic spoons.
3.  Place in freezer until solid.

Makes 8 servings

NUTRITIONAL INFORMATION (per Pudding Pop):
Calories:  39
Fat:  1 gram
Carbohydrates:  6 grams
Protein:  2 grams

Believe In Yourself,
Cathy

SESAME GINGER CHICKEN

1-1/2 tablespoons toasted sesame seeds
1 tablespoon grated fresh ginger root
3 tablespoons honey
3 tablespoons reduced sodium soy sauce
6 boneless, skinless chicken breasts
Nonstick cooking spray

Combine first 4 ingredients and set aside.
Pierce each breast a couple times on both sides with a fork.
Brush some of the soy sauce mixture over chicken, coating both sides and reserving some for basting.
Cover and refrigerate for at least 30 minutes.

Grill or broil chicken breasts over medium heat 8-10 minutes or until no longer pink.
Frequently baste and turn chicken during cooking and discard any remaining marinade.

Makes 6 Servings
Serving Size: 1 chicken breast

Nutrients per serving:
Calories:  310
Total fat:  4 grams (12% of calories)
Saturated fat:  1 gram
Cholesterol:  137 mg
Sodium:  454 mg
Carbohydrate:  10 grams (14% of calories)
Protein:  55 grams (74% of calories)
Dietary fiber: trace

Exchanges per serving:
Starch/Bread 0
Lean Meat 7 1/2
Vegetable 0
Fruit 0
Non-fat Milk 0
Fat 0
Other Carbohydrate ½

CHEDDAR CHICKEN BREASTS

4 small (4 ounce) boneless skinless chicken breasts

4 1-ounce slices reduced fat cheddar cheese

2 cups crushed corn flakes cereal

Salt and pepper to taste

1 teaspoon dried parsley flakes

1/2 cup skim milk

Directions:
Cut a 2-inch long slit 1/2 way through each breast along the thickest side.
Place 1 piece of cheese into each chicken breast and secure the opening with wooden picks.
Combine cereal and seasoning.
Dip chicken into milk then generously roll in cereal mixture to cover completely.
Place chicken breasts in a baking dish sprayed with nonstick cooking spray.
Bake at 375 degrees for 40 minutes or until no longer pink.

Makes 4 Servings
Serving Size: 1 chicken breast

Nutritional Breakdown per serving:
Calories:  224
Total fat:  3 grams (13% of calories)
Saturated fat:  1 gram
Cholesterol:  71 mg
Sodium:  369 mg
Carbohydrate:  14 grams (26% of calories)
Protein:  33 grams (61% of calories)
Dietary fiber: trace

Exchanges per serving:
Starch/Bread 1
Lean Meat 4 1/2
Vegetable 0
Fruit 0
Non-fat Milk 0
Fat 0
Other Carbohydrate 0