This meal is ready in less than 20 minutes and has a nice refreshing flavor. Using brown rice makes this a healthier version of a typical rice bowl.
Healthy Asian Shrimp Bowl
Servings 4
Ingredients
- 2 cups water
- 1 cup brown rice
- 1 Tbsp vegetable oil
- 1 pound shrimp about 24 count, peeled, deveined, tails left on
- 8 ounces snow peas ends and strings removed, chopped in 1-2 inch pieces
- 2 inch piece of ginger peeled and sliced into matchsticks
- 1/2 tsp red pepper flakes
- 2 avocados cut in chunks
Sauce
- 1/8 cup soy sauce
- 1/8 cup fresh lemon juice
- 1 tsp brown sugar
- 1 Tbsp unseasoned rice vinegar
- 1 tsp sesame oil
Instructions
Sauce
- Place all sauce ingredients in a bowl and whisk.
- Set aside until ready to serve.
Shrimp & Rice
- Boil water in a small saucepan.
- Add brown rice, stir and cover. Simmer for about 20 minutes, until rice is tender.
- Season with salt and pepper, fluff with a fork. Set aside with the lid on to keep rice hot.
- Heat vegetable oil in a large, non-stick frypan.
- Once hot, add shrimp, snow peas, ginger and red pepper flakes.
- Cook, stirring occasionally until shrimp curls and turns pink - about 3 to 4 minutes.
- Place rice in 4 bowls, top with shrimp mixture and avocado. Serve sauce at the table.
Notes
This meal goes great with a salad topped with ginger dressing.
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This recipe was inspired by Gina Homolka’s cookbook, The Skinnytaste. We added a few more spices to give it a little kick. Using olive oil and lemon juice as the liquid for the breading process keeps calories down to about 200 calories per roll. Spraying the chicken prior to cooking with cooking spray gives the breadcrumb coating a great crunch. Fried chicken flavor with out the calories or mess!
Not only does this dish taste great, but it can be assembled and refrigerated in the morning and cooked at dinner time (let it sit on the counter for a half hour before putting into the oven).
Low-fat Chicken, Zucchini & Mozzarella Roll-ups
Servings 4
Calories 400kcal
Ingredients
- Cooking spray olive oil
- 1 Tbsp plus 1 tsp olive oil
- 4 cloves garlic chopped
- 1 ½ whole zucchini shredded*
- 1/4 cup plus 2 T Parmesan cheese
- 1/4 tsp red pepper flakes
- 1/2 tsp plus 1/8 tsp kosher salt
- Ground black pepper
- 3/4 cup shredded part-skim mozzarella
- 8 thin chicken breast cutlets
- 1 cup Italian seasoned panko bread crumbs
- 1/8 tsp cayenne pepper more if desired
- 1 egg white mixed with fork
- Juice of 1 lemon
Instructions
- Preheat oven to 450°. Lightly spray a baking dish with cooking spray.
- Heat a large skillet over medium-high heat. Add 1 teaspoon of the oil and the garlic. Cook until golden, about 1 minute.
- Add the zucchini, 1/4 cup Parmesan, red pepper flakes, 1/8 teaspoon salt and black pepper to taste. Cook until zucchini is tender, about 3-4 minutes. Remove pan from heat and let cool to room temperature. Add the mozzarella and mix well.
- Arrange chicken cutlets on a cutting board. Spread each cutlet with 3 tablespoons of the zucchini-cheese mixture. Loosely roll up and set aside, seam side down.
- In a small bowl, combine the bread crumbs, cayenne pepper and remaining 2 tablespoons of Parmesan.
- In a separate bowl, combine the remaining 1 tablespoon of olive oil, the lemon juice, the remaining 1/2 teaspoon salt and a pinch of black pepper.
- Dip the rolled chicken in the lemon mixture, then into the bread crumbs, rolling to coat evenly. Place the chicken seam side down in the baking dish. Spray the tops of the chicken with cooking spray. Bake until cooked through, 25 to 30 minutes.
Notes
*Grate the zucchini over a paper-towel lined bowl to absorb moisture.
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These deliciously moist corn muffins are a perfect accompaniment to several of our recipes. Don’t worry about the calories, the recipe calls for egg substitute and fat-free yogurt which helps keep the calories to a minimum. Make a batch or two and pop them in the freezer to always have on hand … you’ll be glad you did!
Jalapeño Corn Muffins
Servings 12
Ingredients
- 1 cup flour
- 3/4 cup yellow cornmeal
- 1/2 cup sugar
- 1 Tbsp baking powder
- 1/4 tsp salt
- 1 10 ounce can creamed corn
- 1/3 cup shredded sharp cheddar cheese
- 1 jalapeño pepper minced
- 3/4 cup egg substitute we used Better'nEggs Plus
- 3/4 cup plain Greek yogurt fat-free
Instructions
- Preheat oven to 375°.
- Mix together the flour, cornmeal, sugar, baking powder and salt. Set aside.
- In a large mixing bowl combine the corn, cheese, pepper, egg substitute and yogurt.
- Add dry ingredients and stir until combined.
- Place mixture in 12 lined muffin cups and bake for 20 minutes, until toothpick comes out clean.