Grilled Chicken and Key Lime Salsa
Try this recipe for a fresh twist on your grilled chicken!
1/4 c Worcestershire sauce
3 T Key lime juice (fresh or bottled)
1 lb Boneless, skinless chicken breasts (4-4oz pieces)
2-3 Medium oranges, sectioned with seeds removed
2 T Key lime juice (fresh or bottled)
2 T Green onions, chopped
1 T Cilantro, chopped
1 tsp Chopped green chilies, or more to taste
Preheat grill or broiler. Combine Worcestershire sauce, 3 T lime juice and chicken in a Ziplock plastic bag. Let meat marinate while preparing salsa. Combine remaining ingredients in a medium bowl to make salsa. (This may be made ahead and refrigerated). Grill or broil chicken until cooked through, about 4 to 5 minutes per side. Serve chicken with salsa.
Serves 4. Per serving: 192 calories, 2 g fat, .5 g saturated fat, 66 mg cholesterol, 274 mg sodium, 17 g carbohydrate, 3 g fiber, 27 g protein.
Recipe adapted from weightwatchers.com
Italian Sausage Spaghetti
Homemade sauce, a step up from the jar!
8 oz Whole grain spaghetti
6oz 50% less fat pork sausage
8 oz Extra lean ground turkey
1/2 c Chopped frozen onion
1/2 c Red or white cooking wine
2 (14oz) Cans no salt added diced tomatoes
1 (6oz) Can no slat added tomato paste
1 tsp Minced garlic
1 tsp Sugar
1 tsp Dried Italian seasoning
Grated Parmesan cheese, as desired
Prepare pasta according to package directions. Meanwhile, brown sausage and ground turkey with onion in skillet over medium-high heat. When cooked through, add the cooking wine and stir to loosen any brown bits on the bottom of the skillet. Add the canned tomatoes, with their juice, tomato paste, garlic, sugar ,and Italian seasoning. Stir to combine and then reduce heat to medium low. Simmer about 10 minutes. Serve over pasta, with Parmesan cheese as desired
Serves 4. Per serving; 475 calories, 10 g fat, 3 g saturated fat, 53 mg cholesterol, 612 mg sodium, 64 g carbohydrate, 5 g fiber.
Recipe adapted from Minneapolis Star Tribune