Delicious Light Dinners

BBQ Chicken:

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- 6 oz. chicken breast, cut into pieces

- ¼ cup fat-free, calorie-free BBQ sauce

- 1 cup red/green bell peppers, sliced

- ½ cup onion, sliced

- ½ cup mushrooms, sliced

- Cooking spray


Directions: 

1. Place chicken and BBQ sauce in a plastic food bag. 

2. Seal and turn to coat. 

3. Marinate for 30 min. 

4. Coat a medium skillet with cooking spray. 

5. Over medium heat, cook chicken thoroughly.

6. In a seperate pan, also coated with cooking spray, 

saute the vegetables until done. 

7. Serve chicken over vegetables. 

Turkey Chili:

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- 1 lb. ground turkey

- 1 small tomato, chopped

- 2 small onions, chopped

- 1 green pepper, chopped 

- 3 cloves garlic, crushed

- 1 pkg chili-seasoning, low sodium

- 16 oz. fat-free calorie-free brushetta sauce   

- Crushed red pepper, optional 


Directions: 

1. Coat a large skillet with non-stick cooking spray. 

2. Over medium heat, brown turkey. 

3. Add onions and garlic; simmer for 5 minutes. 

4. Add bruschetta, peppers, chopped tomato, chili seasoning and simmer for an additional 20 minutes. 

5. If desired, add crushed red pepper, to taste. 

Rosemary Chicken:

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- 6 oz. chicken breast

- 1 tsp oregano

- ½ tsp rosemary

- 1 cup cooked zucchini 

- ½ tsp garlic

- 1 tbsp. capers

- 1 tsp basil

- 2 tbsp. lemon juice

- 1 dash garlic powder 


Directions: 

1. Season chicken breast with rosemary, garlic, 

basil and half the oregano. 

2. Chicken can be baked, broiled, or grilled. 

3. Cook zucchini and season with lemon juice, garlic powder, 

and remaining oregano. 

Halibut or Tilapia with Vegetables:

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- 1¼ lbs. halibut or tilapia filets

- ¼ cup chopped parsley

- Yellow onion, thinly sliced

- 1 ¼ stalks celery, chopped

- ¾ green bell pepper chopped 

- 16 oz. can diced tomatoes

- 1 tbsp and 1 tsp capers

- 2 cloves garlic, minced

- Fat-free cooking spray


Directions: 

1. Preheat oven to 425º F. 

2. Wash fish and pat dry. 

3. Cut into serving size pieces and place in a 9x13 in. baking pan. 

4. Sprinkle with salt and pepper. 

5. In a small bowl, mix together the parsley, onion, celery, bell pepper, tomatoes, capers, and garlic. 

6. Coat with cooking spray and pour over the fish. 

7. Bake until fish is slightly opaque in the center, about 20 minutes. 

8. Remove from oven; let stand for 10 minutes before serving 


Basic Burger:

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- 5 oz. ground chicken or turkey, formed into patty 

- 1 cup of chopped fresh mixed vegetables 

- 1 oz. fat-free Swiss cheese

- 1 tbsp. garlic, chopped

- Salt and pepper, to taste


Directions: 

1. Coat a medium skillet with non-stick cooking spray. 

2. Over medium heat, cook the patty thoroughly. 

3. Remove from skillet. 

4. Add chopped garlic and vegetables to skillet.

5. Cook until vegetables are golden brown. 

6. Pour over burger and serve. 

7. Season with salt and pepper, to taste. 

Oriental Chicken:

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- 6 oz. chicken breast, boneless

- 1 tbsp. minced garlic

- ½ fat-free, calorie-free oriental dressing

- Cooking spray

- Pepper, to taste


Directions: 

1. Preheat oven to 350º. 

2. Spray pan with cooking spray. 

3. Place the chicken breast 

in a shallow baking dish and spray with cooking spray. 

4. Cover with oriental dressing and pepper to taste. 

5. Bake for 30-40 minutes, or until thouroughly cooked.  

Buffalo Burger on Portabello:

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- 4 oz. ground bison meat

- 2 portabella mushroom caps, stems removed

- 1 slice fat-free cheese

- 1 slice large tomato

- ½ tsp. Dijon mustard


Directions: 

1. Shape ground meat into burger patty. 

2. Grill burger and mushroom caps until desired doneness. 

3. Place mushroom cap on plate, add mustard, burger, cheese, 

tomato and pickle and top with other mushroom cap. 

Grilled chicken with Vegetables:

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- 6 oz. chicken breast

- 2 red onions

- 2 large bell peppers (varying colors) - 2 tbsp. lemon juice

- 1 garlic clove, crushed

- 1 large zucchini

- 1 tbsp. chopped rosemary

- 2 baby eggplants

- Salt and pepper, to taste


Directions: 

1. Preheat grill or broiler, halve and seed bell peppers, 

cut into 1 in. pieces. 

2. Cut zucchini in half lengthwise and slice into 1 in. pieces. 

3. Place bell peppers and zucchini in a bowl. 

4. Cut the eggplants into fourths lengthwise. 

5. Cut the onions into 8 even wedges. 

6. Add the eggplants and onions to the bowl. 

7. Whisk the lemon juice, oil, garlic, and rosemary together in 

a small bowl, season to taste with salt and pepper, 

then pour mixture over the vegetables evenly. 

8. Thread the vegetables and chicken onto 8 metal or 

presoaked wooden skewers. 

9. Cook on a hot grill, turning frequently for 8-10 min. or until 

softened and beginning to char.