Shrimp Skewers with Cantaloupe Salsa

Prep time: 20 minutes*

Cook time: 10 minutes

Serves 4

INGREDIENTS:

Cantaloupe Salsa:

2 cups diced cantaloupe

1 cup diced red onion

1/2 cup chopped fresh basil

1/2 cup chopped fresh cilantro

1/4 cup chopped fresh mint

1 lime, peel finely grated, juiced

Shrimp:

1 lb. medium fresh shrimp, peeled and deveined

1 tsp hot paprika

1 tsp salt

2 tbs canola oil

1 lime

DIRECTIONS:

1. For salsa, combine cantaloupe, onion, basil, cilantro, mint, lime peel and juice in medium bowl; toss to mix. Cover and let stand 20-30 minutes.

2. Meanwhile, in medium bowl combine shrimp, paprika, salt and oil; toss to coat throughly. Cover and marinate 30 minutes.

3. Coat grill rack with nonstick cooking spray. Preheat grill to high (400F to 450F). Thread shrimp onto skewers. **Grill, turning frequently, 3-4 minutes or until shrimp are opaque.

4. Squeeze lime over shrimp skewers and serve with cantaloupe salsa.

*30 minutes marinate time extra

** If using wooden skewers, soak at least 30 minutes before grilling to prevent burning.

Per serving:

170 cal

5g fat

13g carbs

19g protein

Herb and Butter Turkey Cutlets

Prep time: 15 minutes

Cook time: 25 minutes

Serves 8

INGREDIENTS:

1/4 cup plus 1 tbs butter, softened and divided

1/2 tsp rubbed sage

1/2 tsp dried rosemary

1/4 tsp dried thyme

4 (8-oz) turkey cutlets

1/2 tsp salt

1/2 tsp pepper

2/3 cup dry white wine or fat-free chicken broth

1/2 cup fat-free chicken broth

1/2 large red onion, halved and thinly sliced

2 lb. fresh asparagus, trimmed

DIRECTIONS:

1. Stir together 1/4 cup butter, sage, rosemary and thyme in small bowl. Sprinkle cutlets evenly with salt and pepper; rub evenly with butter mixture.

2. Cook cutlets in batches in large skillet over medium-high heat about 1- 1 1/2 minutes on each side (170 F). Remove from skillet; set aside and keep warm.

3. Add wine and broth to skillet. Bring to boiling over medium-high heat, whisking constantly to loosen cooked bits. Reduce liquid by one-fourth. Drizzle over turkey.

4. Meanwhile, saute onion in remaining 1 tablespoon butter in a large skillet over medium-heat 3 minutes. Add asparagus; saute until asparagus is crisp-tender, about 4 minutes. Sprinkle with additional salt and pepper to taste; toss. Serve with turkey cutlets.

Per serving:

220 cal

8g fat

6g carbs

30 g protein

Skillet Chicken Alfredo Pasta

Prep time: 10 minutes

Cook time: 12 minutes

Serves 4

INGREDIENTS:

3 tbs butter or margarine

4 boneless, skinless chicken breast halves (about 1 lb)

2 cloves garlic, minced

1 (16-oz) pkg. frozen broccoli and pasta with Alfredo sauce

1/4 cup shredded or grated Parmesan cheese

1/4 cup whipping cream

DIRECTIONS:

1. In large skillet melt butter over medium-high heat. Add chicken; cover and cook 3 minutes. Turn chicken; cook, covered, over medium heat 5 minutes. Push chicken to outer edge of skillet.

2. Add garlic; cook 30 seconds. Add broccoli and pasta mixture with water as directed on package. Bring to a boil. Place chicken on top of broccoli mixture. Cover and cook over medium heat 3-5 minutes or until broccoli is tender and sauce is hot. Stirring occasionally.

3. Remove chicken; keep warm. Stir cheese and cream into broccoli mixture. Cook and stir over medium low heat 1 minute to melt cheese. Add pepper to taste. Serve with chicken.

Per serving:

408 cal

22g fat

18g carbs

34g protein

Garlic Curry Chicken and Spinach

Prep time: 10 minutes

Cook time: 8 minutes

Serves 4

INGREDIENTS:

hot cooked rice (optional)

2 tbs olive or vegetable oil

1 lb boneless, skinless chicken breasts, cut into 1-inch wide strips

2 cloves garlic, minced

1 tsp curry powder

1 cup coconut milk*

4 cups fresh spinach, cut into strips

DIRECTIONS:

1. Prepare rice, if desired. In large nonstick skillet, heat oil over medium-high heat until very hot but not smoking. Add chicken; cook and stir 4-6 minutes or until browned. Add garlic and curry; cook and stir 30 seconds.

2. Stir in coconut milk; reduce heat to medium-low. Cook 3-4 minutes or until chicken is throughly cooked. Add spinach; toss to mix and cook just until spinach is wilted. Add salt and pepper to taste. Serve with hot cooked rice, if desired.

*if coconut milk is not available, substitute 3/4 cup whipping cream.

Per serving:

378 cal

30g fat

3g carb

26g protein

Fried Rice

Ingredients

• 1/3 cup plain vegetable oil, like soy, corn, or peanut
• 1/3 pound black forest ham, diced, or about 2 cups cooked, cubed or shredded meat
• 1 onion, diced
• Salt and pepper
• 3 cloves garlic, finely chopped
• 2-inch piece fresh ginger, peeled and finely chopped
• 3 whole scallions, thinly sliced on the bias, white and green separated
• 1 1/3 cups (6 ounces) medley frozen corn, peas, carrots
• 4 large eggs, lightly beaten
• 4 cups cold cooked long-grain rice, white or jasmine rice, grains separated

Directions

Heat a large heavy-bottomed nonstick skillet over high heat. When hot add 1 tablespoon of the oil. Add the ham and cook stirring occasionally until lightly browned. Add the onions to the pan, season with salt and pepper, and cook for 1 to 2 minutes until onion is fragrant Add the garlic, ginger, and scallion whites and stir-fry until fragrant, about 30 seconds. Add the frozen vegetables. Cook until just defrosted but still crisp. Transfer contents of the skillet to a large bowl.

Return the pan to the heat and add 2 more tablespoons of oil. Add the eggs and season with salt and pepper. Stir the eggs constantly and cook until almost set but still moist, then transfer egg to the bowl. Break the eggs up with a wooden spoon or spatula.

Return the pan to the heat and add the remaining oil. Add the rice to the pan and use a spoon to break up any clumps. Season with salt and pepper and stir-fry the rice to coat evenly with oil. Stop stirring, and then let the rice cook undisturbed until its gets slightly crispy, about 2 minutes. Stir the rice again, breaking up any new clumps. Add the scallion greens. Transfer to the bowl. Stir all the ingredients together with the rice, taste and adjust the seasoning with salt and pepper, if necessary. Serve.