Caribbean Chicken Breast Fillets
Ingredients:
6 skinless chicken breast fillets
2 cloves garlic minced
1/2 teaspoon salt
2 tablespoons of oil
1 tablespoon of lime juice
2 teaspoons of hot sauce (optional)
barbecue sauce (low fat)
1 package of black bean and rice
Procedure :
- Combine the first six ingredients in a shallow dish. Add the fillets, turning to coat all surfaces. Refrigerate at least 30 minutes, turning the fillets after 15 minutes and spooning the marinade over the fillets.
- Prepare the black bean and rice mix according to package directions.
- Heat broiler or prepare the grill.
- Remove the chicken from the marinade and discard the marinade. Broil or grill over medium heat 10 or 15 minutes or until chicken is no longer pink, turning occasionally. Apply the barbecue sauce during the last 8 minutes of grilling.
- Serve the chicken breast fillets with black beans and rice.
Please do not forget to share with me your favorite low cal recipe. Thank you!!
7 comments:
I love a good burger; however, I have chosen not to eat red meat anymore. Therefore the quest was on to find the "perfect" Turkey Burger. Below you will find the recipe for the best Turkey Burger around. I hope you enjoy them as much as I do. By the way, my finicky family loves to eat them also.
French Onion & Mushroom Turkey Burgers
4 servings
- 8 ounces white button or cremini mushrooms
- 3 teaspoons olive oil, divided
- 2 celery stalks, trimmed and finely chopped
- 1 medium clove garlic, peeled and minced
- 1 egg, lightly beaten
- ¼ teaspoon dried thyme, crushed
- ½ teaspoon dried rosemary, crushed
- ¼ teaspoon freshly ground black pepper
- 1 pound 95 percent lean ground turkey
- 1 can (10½ ounces) condensed French onion soup
- 2 whole wheat hamburger buns, split and toasted
1. Trim the mushroom ends and wipe caps with damp paper towels. Slice thinly.
2. Heat 2 teaspoons olive oil in a 10-inch nonstick skillet over medium heat. Add mushrooms, celery and garlic; sauté until mushrooms are tender and have given off the liquid, about 5 minutes. Transfer to a bowl and let cool.
3. Mix the egg, thyme, rosemary and pepper into the cooled vegetables. With clean hands, mix in turkey. Refrigerate for about 20 minutes to firm the mixture, then form into 4 patties about ½-inch thick.
4. Heat remaining teaspoon oil in skillet on medium heat. When pan is hot, add burgers and cook about 5 minutes on each side — they will still be a little pink inside. Drain fat if necessary. Pour condensed soup over burgers. Bring to a boil, reduce heat to medium-low, cover and simmer 5 minutes. Cook until done. Remove burgers from pan and cook sauce down until lightly thicked. Place burgers on top of toasted buns and pour sauce on top. Serve immediately.
Data per serving
Calories 372
Protein 28.98g
Fat 16.98g
Carbohydrates 25.82
Sodium 953mg
Saturated fat 3.87g
Monounsaturated fat 7.04g
Polyunsaturated fat 3.23g
Cholesterol 143mg
From "Patti LaBelle's Lite Cuisine" by Patti LaBelle and Laura Randolph Lancaster.
PS ~ the burgers are so good - I eat them without the bun.
Hi Carmen,
Do you have any recipes that I can prepare a few days in advance or cook in a crock pot? My daily schedule is so hectic, I usually do not get home from work until 6:00pm, which is too late to begin cooking dinner. I need suggestions that are kid - and husband-friendly. :)
Any suggestions you have will be greatly appreciated.
Hi Charla,
I have a very good recipe for slow cooker.
Barbecue Chicken for Buns
3 cups of diced cooked chicken or turkey
1 cup chopped celery
1/2 cup chopped onions
1/2 cup chopped green peppers
1 Tbsp. canola oil
1 cup ketchup
1 cup water
1 Tbsp. brown sugar
2 Tbsp. vinegar
1 Tsp. dry mustard
1/2 Tsp. pepper
1/2 Tsp. salt
Procedure:
1. Combine all the ingredients in a slow cooker.
2. Cover and cook on Low 8 hours.
3. Stir chicken until it shreds.
4. Pile into steak rolls and serve.
Calories: 131
From Fix it and Forget it by Phyllis Pellman Good
The chicken recipe sounds really good. I am going to try it and let you know what my family thinks.
The chicken recipe sounds delicious and the low number of calories per serving is a plus. I can't wait to try it.
Yummy, your recipes make my mouth water. I am always looking for new recipes to fix for my family. I do not always have the time to cook but I do enjoy trying new and exciting items. Your recipe is a great one to try.
I love your recipes and they help you lose weight.
Thanks,
Felicia
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