7 YUMMY & HEALTHY RECIPES FOR LOW CAL SUMMER DIET!

1.Taste-of Summer Chicken

Ingredients

• 3/4 cup Italian fat-free salad dressing 3/4 cup unsweetened pineapple juice
  
• 3/4 cup white wine or white grape juice
  
• 6 boneless skinless chicken breast halves(1 1/2 pounds)
  

Directions

1. In a large reusable plastic bag, combinethe salad dressing, pinneapple juice and wine or grape juice. Add the chicken. Seal bag and turn to coat; refridgerate for 8 hours or overnight.
2. Drain and discard marinade. Grill chicken, covered, over medium heat for 6-7 minutes on each side or until juices run clear.
3. Yeild: 6

 

2. Beginner's Indian Curry

Ingredients

• 4 servings (serving size: 3/4 cup)
  
• 1/2 teaspoon mustard seeds, crushed
  
• 1/4 teaspoon cumin seeds, crushed
  
• 1 cup canned diced tomato, drained
  
• 1 tablespoon vegetable oil
  
• 1/4 teaspoon ground turmeric
  
• 1/4 teaspoon ground red chili
  
• 1/4 teaspoon salt
  
• 1 pound (about 1 3/4 cups) cubed cooked chicken breast
  
• 3/4 cup light coconut milk
  

Directions

1. Heat a large skillet over medium heat. Add the mustard and cumin seeds. Cook 2 minutes or until seeds are fragrant, stirring frequently. Combine the tomato and oil in a small bowl; add to the seeds. Cook 1 minute, stirring constantly.
2. Stir in the turmeric, red chili, and salt. Cook, stirring, for another minute.
3. Add chicken and cook for 1 minute. Stir in coconut milk; cover. Simmer over low heat 10 minutes or until chicken is cooked through.
4. Serve hot, spooned over warm basmati rice.
   
   

   3. Lemon Sage Turkey

   It’s a shame that so many people only eat turkey at Thanksgiving – it’s lean, versatile, and delicious. You’ll savor the just-right seasoning in this simple recipe, and you’ll love having leftovers for easy extra meals or the freezer.
   

   

   Ingredients
5. Makes 12 Servings
   
6. 3 tbsp grated lemon rind
   
7. 1/4 cup fresh lemon juice
   
8. 3 tbsp ground thyme
   
9. 2 tbsp sage, ground (or rubbed sage)
   
10. 1 tbsp black pepper , cracked
    
11. 1 tsp salt
    
12. 1 Turkey, average, skin, raw , 1-12 pound fresh or frozen turkey, thawed
    
13. 4 cup chicken broth, low sodium (2-16 oz cans)
    
14. 1 cooking spray
    

Directions

1. Preheat oven to 350 degrees F.
2. Whisk together lemon rind and juice, thyme, sage, pepper, and salt. Reserve.
3. Take out giblets and neck from turkey, save for another use or discard. Wash and dry turkey. Cut off any extra fat from surface of turkey. Beginning at the neck, insert fingers between skin and meat and gently separate. Tuck wing tips under turkey. Massage the lemon mixture under the skin of the turkey and on the surface.
4. Add 1 can of broth to the bottom of a roasting pan. Arrange turkey, breast side up on a cooking spray coated rack. Move rack to roasting pan and place a meat thermometer into the thickest part of the thigh, being sure not to touch bone. Cook for 1 1/2 hours.
5. Add another can of broth into the pan and cook another 1 1/2 hours, the meat thermometer should read 180 degrees F. Take turkey out of oven, cover with foil, and let rest 15 to 20 minutes. Take off skin before serving.
   
   

   4. Asian Grilled Chicken Breasts

   Your family and friends will love all the flavors in the savory sauce you brush on before grilling. Low in carbs, fat and calories!
   

   

   Ingredients
6. 1/4 cup olive oil
   
7. 1 tablespoon soy sauce
   
8. 2 cloves garlic, crushed
   
9. 1 tablespoon minced ginger
   
10. 1 tablespoon Dijon mustard
    
11. salt,to taste
    
12. freshly ground black pepper
    
13. 6 skinless, boneless chicken breasts
    

Directions

1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper, and brush on the chicken breasts. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the breasts for 5 to 6 minutes on each side, depending on the thickness. Let the chicken rest on a plate for 1 or 2 minutes before serving.
4. Serving Size: 1 breast
   
   

   5. Grilled Glazed Salmon

   Unlike many other fish, salmon is firm enough to grill. It’s highly nutritious, including a healthy serving of omega-3 fatty acids. You’ll love the seasoning in this delicious recipe, and you’ll love the low carb-count too!
   

   

   Ingredients
5. 2 tablespoons olive oil
   
6. 1 teaspoon water
   
7. 1/2 cup red wine vinegar
   
8. 2 cloves crushed garlic
   
9. 1 teaspoon garlic salt
   
10. 1/2 teaspoon freshly ground black pepper
    
11. 2 teaspoons dried basil
    
12. 1/2 cup SPLENDA® No Calorie Sweetener, Granulated
    
13. 1 1/3 pounds salmon fillet
    

Directions

1. In a shallow baking pan, combine the olive oil, water, red wine vinegar, garlic, garlic salt, black pepper and basil. Place salmon filet in the marinade meat side down, if skin is still on. Marinate for 30 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil grate.
3. Coat the salmon filet lightly with SPLENDA® Granulated Sweetener. Place on grill and cook 12 minutes per side. Baste with marinade periodically while cooking. Salmon is done, when it flakes easily with a fork.
4. Note
5. The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary
   
   

   6. Hudson's Baked Tilapia

   
   

   

   Ingredients
6. 4 (4 ounce) fillets tilapia
   
7. salt and pepper to taste
   
8. 1 tablespoon Cajun seasoning, or to taste
   
9. 1 lemon, thinly sliced
   
10. 1/4 cup mayonnaise
    
11. 1/2 cup sour cream
    
12. 1/8 teaspoon garlic powder
    
13. 1 teaspoon fresh lemon juice
    
14. 2 tablespoons chopped fresh dill
    

Directions

1. Preheat the oven to 350 degrees F. Lightly grease a 9x13 inch baking dish.
2. Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish.
3. Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.
4. While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia
   
   

   7. Philly Cheesesteak Lettuce Cups

   
   

   

   Ingredients
5. 3 ounces lean beef steak
   
6. 1/3 cup sliced mushrooms
   
7. 1/4 cup tinly sliced onions
   
8. 1 slice fat-free American cheese
   
9. 2 leaves romaine, butter or green leaf lettuce
   

Directions

1. Slice meat into thin strips
2. Coat medium pan with nonstick cooking spray. Add mushrooms and onions; cook over medium heat for 5 minutes, stirring occasionally, until onions are slightly browned. Set aside.
3. Remove pan from heat and re-coat with nonstick cooking spray. Cook steak strips over medium heat for 1-2 minutes, flipping halfway through.
4. Break cheese slice into small strips. Place cheese on top of meat—still in the pan— and continue to cook until cheese melts.
5. Remove from heat; mix beef strips with veggies and serve on lettuce leaves.

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