On the Diet Menu
Cilantro Lime Grilled
Chicken Breast
8 Servings
Note: Traditionally
this recipes calls for honey but we are going to use an orange as the sweetener instead.
Ingredients
4 – 6 ounce b/s1 chicken breast
For the marinade:
1 lime, juiced
1 orange, juiced
½ cup fresh cilantro, chopped
6 garlic cloves, chopped
1 tablespoon olive oil
½ teaspoon sea salt
½ teaspoon granulated onion powder
¼ teaspoon crushed red chili pepper s
Method
Place chicken breasts in a shallow baking pan, or zip lock
bag.
In a blender puree the marinade ingredients, or in a small
bowl, whisk together the juice, cilantro, garlic, olive oil, salt, onion powder
and chili peppers.
Pour over chicken and turn pieces to coat evenly, cover and
chill at least 1 hour or overnight.
Preheat a gas grill to a medium heat or start coals in a
charcoal grill and let them burn until there is a white coating of ash on all
the coals.
Remove chicken from marinade and reserve marinade for
basting.
Place chicken on the grate in the grill. Cover with the grill
lid and check in 10 minutes. Turn chicken over and grill another 10 minutes.
Move chicken to the sides of the grate, away from direct
heat. Brush with marinade if desired.
Cook until the internal temperature reaches 165 degrees and
remove from the grill.
If you’re not using a meat thermometer, cook chicken 35 – 45
minutes.
Allow grilled chicken to rest on a platter for 10
minutes before serving.
Slice each breast on the bias and serve in 3 ounce portions approximately 1/2 breast per person.
Spicy Black Bean
Salad
8- 10 Servings
Ingredients
2 (15 ounce) cans black beans, drained and rinsed
1 (15.25 ounce) can whole kernel corn, drained
1 red onion, diced
½ cup extra virgin olive oil
1 cup chopped fresh cilantro
3 cloves garlic, minced
2 tablespoons lemon juice
1 tablespoon red wine vinegar
1½ teaspoons ground cumin
½ teaspoon sea salt
¼ teaspoon ground black pepper
Method
Mix black beans, corn, red onion, pico de gallo, olive oil,
cilantro, garlic, lemon juice, vinegar, cumin, salt, black pepper and chipotle pepper in a
large bowl.
Use 1 - 3 teaspoons of adobo sauce to add extra heat/spice.
Cover and refrigerate at least 1 hour to 2 days before serving.
Serve chilled.
1/2 cup serving per person
Grilled Vegetables
4 Servings
Note: You can choose
any vegetables that take well to grilling, such as peppers, eggplant, tomatoes,
carrots, squash, onions, potatoes, corn on the cob, artichokes, mushrooms and asparagus are just to name a few.
Ingredients
2 zucchini squash, sliced
12 cherry tomatoes
2 red onions cut into fourths
2 red bell peppers, seeded, halved
2 yellow bell peppers, seeded, halved
For the
marinade/dressing
¼ cup olive oil
1 lemon, juiced
2 tablespoons balsamic or rice wine vinegar
½ teaspoon sea salt
½ teaspoon granulated garlic
½ teaspoon granulated onion
¼ teaspoon crushed red chili pepper
Method
Combine marinate ingredients in a blender or whisk
ingredients in a bowl.
Marinate vegetables for 15 minutes before grilling.
Prepare a medium-hot fire in the charcoal or gas grill.
Put the vegetables directly on the grill grid, on skewers or
in a vegetable basket.
Turn the vegetables often, brushing on more marinade as
needed.
Remove the vegetables when they can be easily pierced with a
fork.