Summer Recipes

sagithia

I got this from men's journal, hope you guys enjoy!!!

Beef Tenderloin with Adobo Paste
Makes: 4 servings
Prep time: 8 minutes
Cook time: 8 minutes
Ingredients
1 tablespoon packed brown sugar
1 tablespoon fresh lime juice
1 garlic clove, minced
2 teaspoons extra virgin olive oil
1 tablespoon chili powder
16 ounces beef tenderloin, cut into 4 fillets
1. Preheat grill or broiler.
2. In a small bowl, combine brown sugar, lime juice, garlic, olive oil, and chili powder. Mix to a smooth paste.
3. Spread 1 teaspoon paste on each side of beef fillets. Broil to desired doneness, about 3 to 5 minutes per side.
Nutrition facts per serving: 215 calories, 25g protein, 7g carbohydrate, 10g fat (2g saturated), 0g fiber



















Tortilla Soup
Makes: 5 servings
Prep time: 15 minutes
Cook time: 10 minutes
Ingredients
1 quart chicken stock
4 tablespoons fresh lime juice
1/2 cup chopped avocado
5 ounces (about 3/4 cup) cooked chicken, torn into pieces
1/3 cup chopped tomato
1/4 cup minced red onion
1/4 cup minced fresh cilantro
1/4 cup shredded sharp cheddar
2 teaspoons minced fresh jalapeno pepper
1/4 teaspoon sea salt
15 corn tortilla chips
1. In a large saucepan over medium-high heat, bring the chicken stock and 2 tablespoons of the lime juice to a boil.
2. Toss the avocado with the remaining 2 tablespoons lime juice in a medium bowl. Add the chicken, tomato, onion, cilantro, cheddar, jalapeno, and salt.
3. Divide the chicken mixture and tortilla chips among five bowls; pour broth over each.
Nutrition facts per serving: 140 calories, 12g protein, 9g carbohydrate, 7g fat (1.5g saturated), 2g fiber
Shrimp with Apple-Chipotle Salsa
Makes: 4 servings
Prep time: 20 minutes
Cook time: 8 minutes
Ingredients
Salsa:
1/2 cup diced apple
1/4 cup diced red onion
1/4 cup diced red bell pepper
2 tablespoons minced fresh cilantro
2 tablespoons apple juice
2 tablespoons red wine vinegar
Pinch of chipotle pepper powder
Spice Mix:
6 tablespoons paprika
2 tablespoons black pepper
2 tablespoons salt
1 tablespoon chili powder
2 teaspoons brown sugar
Pinch of cayenne
28-32 medium shrimp, peeled, deveined, and butterflied
1 tablespoon olive oil
1. Combine salsa ingredients in a medium bowl; mix well and refrigerate for at least 1 hour.
2. Combine spice mix ingredients in a small bowl.
3. Lightly dust shrimp with spice mix. Brush grill rack with olive oil and cook shrimp over medium-hot coals until pink, about 1 minute per side.
4. Serve shrimp with salsa.
Nutrition facts per serving: 155 calories, 18g protein, 9g carbohydrate, 5g fat (1g saturated), 2g fiber









Chicken Scaloppine with Mushrooms and Tarragon
Makes: 4 servings
Prep time: 15 minutes
Cook time: 8 minutes
Ingredients
4 skinless, boneless chicken-breast halves
2 tablespoons olive oil
1/4 cup all-purpose flour
2 tablespoons diced shallots
2 cups sliced mixed variety mushrooms (oyster, cremini, portobello, and/or button)
4 tablespoons marsala wine
1/2 cup diced tomatoes
1 tablespoon chopped fresh tarragon
2 cups chicken stock
1/2 tablespoon salt
1/4 teaspoon black pepper
1. On a flat surface, pound chicken breasts between sheets of waxed paper with a meat mallet until 1/2 inch thick. Cut each pounded breast in half.
2. Heat olive oil in a large saute pan over medium heat. Dust chicken with flour and saute in olive oil until lightly browned on both sides and cooked through. Remove chicken from pan; add shallots and mushrooms. Add wine and cook until almost evaporated, 1 to 2 minutes.
3. Add tomatoes, tarragon, chicken stock, salt, and pepper. Bring to a simmer and cook until the sauce is reduced by half. Place chicken breasts on plates; spoon sauce over the top.
Nutrition facts per serving: 260 calories, 29g protein, 13g carbohydrate, 8g fat (2g saturated), 2g fiber





Crab and Avocado Quesadilla
Makes: 4 servings
Prep time: 20 minutes
Cook time: 4 minutes
Ingredients
1/4 cup diced onions
1 teaspoon olive oil
1 cup peeled and diced avocado
1/4 cup diced tomatoes
Pinch of ground cumin
Pinch of salt
Pinch of black pepper
4 medium flour tortillas, about 9 inches in diameter
4 teaspoons diced green chilies
1/2 cup chopped crabmeat (canned is fine)
4 tablespoons shredded low-fat Monterey Jack cheese
1/2 cup salsa
4 tablespoons nonfat sour cream
1. In a small pan, saute onions in olive oil until translucent.
2. In a large bowl, combine cooked onions with avocado, tomatoes, cumin, salt, and pepper.
3. Lay tortillas flat. Spread 1/3 cup of the avocado mixture, 1 teaspoon green chilies, 2 tablespoons crabmeat, and 1 tablespoon cheese on each. Fold tortillas in half; place in a pan coated with nonstick spray. Cook over medium heat 3 to 5 minutes per side, or until cheese is melted. Serve with salsa and sour cream.
Nutrition facts per serving: 395 calories, 16g protein, 61g carbohydrate, 10g fat (2.5g saturated), 5g fiber





Chicken with Black Bean Sauce
Makes: 4 servings
Prep time: 10 minutes
Cook time: 20 minutes
Ingredients
3 tablespoons diced yellow onions
1/2 teaspoon minced garlic
1 14-ounce can black beans, rinsed and drained
2 teaspoons ground chipotle chili
1 cup chicken stock
1/4 cup diced tomatoes
1/2 teaspoon minced fresh cilantro
1 teaspoon sea salt
1 tablespoon extra virgin olive oil
2 tablespoons chili powder
4 4-ounce skinless, boneless chicken breast halves
1. Lightly spray a large saucepan with cooking spray. Saute onions and garlic over medium heat until onions are translucent. Add the beans, chipotle, chicken stock, tomatoes, cilantro, and salt; simmer 15 to 20 minutes, or until the beans are slightly thickened. Remove from heat and let cool slightly. Puree half the bean mixture in a blender or food processor; place in a bowl with the rest of the beans and mix together.
2. Preheat the broiler.
3. Combine the olive oil and chili powder in a small bowl; mix to form a paste. Rub the paste over the chicken breasts.
4. Broil the chicken 3 to 5 minutes per side, or until no longer pink. Top with the black bean sauce.
Nutrition facts per serving: 330 calories, 37g protein, 29g carbohydrate, 8g fat (3g saturated), 11g fiber

emilyfh

Sounds good, for women too!!! The only thing I would change is I would use Splenda brown sugar.