You know the drill – toss the skewers and throw this in a grill basket ! But I still call it a “Kabob” recipe so you can visualize it The yogurt sauce is JUST PERFECT in this recipe. Serve with some cous cous on the side.

Curry Lime Chicken Kabobs

4 servings
261 calories per serving

1 lb. boneless skinless chicken breast, cut into bite size pieces
½ c plain yogurt
¼ c chopped cilantro
1 t grated lime zest
2 T lime juice
2 T oil
1 T honey
1 T Dijon mustard
2 cloves garlic, minced
½ t curry powder
¼ t salt
¼ t pepper
2 green bell peppers cut into 1 inch pieces
1 zucchini in ½ inch slices
10 grape tomatoes
Pam

For the marinade, mix yogurt, cilantro, lime peel and juice, oil, honey, mustard, garlic, curry, salt and pepper. Place chicken in a zip loc and pour in the marinade and refrigerate 4-24 hours. Heat grill and spray a grill basket with Pam. Cook 15 minutes or until chicken is done, stirring occasionally so that all sides of the meat and veggies get browned.

Gruyere is so tasty – so earthy. This is a great sandwich with quite a bite to it.

Grilled Mushroom and Gruyere

4 servings
305 calories per serving

1 T butter
8 oz. sliced mushrooms
4 t Dijon mustard
8 slices whole wheat bread
5 oz. spinach leaves
¼ c shallots, sliced very thinly
1 c shredded Gruyere cheese
Pam
ICBINB Spray

Heat butter and sauté shallots 3 minutes then add mushrooms and sauté another 6 minutes. Add up to 2 T of hot water if the mix gets too dry. Spread mustard on bread and add spinach leaves, ¼ c cheese and ¼ of the mushroom and shallot mix. Top with the rest of the bread. Spray a hot skillet with Pam. Spray each side of the sandwich with ICBINB Spray and then cook 2-3 minutes per side or until golden and cheese is melted.

At only 160 calories, make this one often ! The lite buttermilk, lemon and wine is a nice change from your typical mayo and vinegar dressing. The flavor is right on and this will definitely satisfy your potato salad craving.

Light Potato Salad

12 servings
160 calories per serving

4 lb. small red potatoes, quartered
Salt and pepper to taste
¼ c dry white wine
4 T lemon juice
½ c low fat buttermilk
¼ c low fat mayo
1 T Dijon mustard
1 c packed basil leaves sliced very thin
Cilantro for garnish

Add cold water to potatoes to cover them by 2 inches, cover and bring to a boil then add 1 t salt, recover and reduce heat to medium low and cook 10-15 minutes or until tender. Drain. Add wine and 1 T lemon juice them toss and cool to room temperature.

Whisk buttermilk, mayo, mustard, ¼ t salt, pepper and 3 T lemon juice. Blend well and then toss with potatoes and basil.

Simple yet special with the addition of the cheese and sunflower seeds. Serve this up and watch it disappear !

Broccoli Tomato Side Salad

8 servings
108 calories per serving

6 c broccoli florets, chopped coarsely
1 c grape tomatoes, halved
1 c shredded low fat cheddar or Monterey jack cheese
2 T sunflower seeds
½ c light vinaigrette dressing
1 T Splenda
2 t Dijon mustard

Mix broccoli, tomatoes, cheese, and seeds. Mix dressing, Splenda and mustard and then mix with veggies.

The coating on the fish is so zesty and perfectly balanced that you don’t want to stop eating this. And at only 150 calories per serving, you CAN keep going ! Very satisfying with a big, bold flavor.

Louisiana White Fish

4 servings
150 calories per serving

2 t oil
2 t Dijon mustard
½ t salt
½ t cajun spice (or more depending on your tastebuds)
4 6 oz. 1 inch thick fillets of cod, tilapia or other whitefish
Pam
1 T fresh lemon juice

Preheat oven to 400 degrees. Mix oil, mustard, salt and spice and brush onto fish fillets. Line baking sheet with foil and spray with Pam. Place fish on sheet and bake 20 minutes or until fish flakes and is done. Sprinkle lemon
juice on fish and serve immediately.

This is a nice zesty baste for grilled chicken. You can use spicy mustard if you like it even zestier. And this recipe gives you enough of the sauce to really taste it

Honey Mustard Chicken

4 servings
226 calories per serving

1/3 c Dijon mustard
1/4 c honey
2 T mayonnaise
1 t A-1 steak sauce
4 boneless skinless chicken breasts
High heat Pam

Heat grill and spray with High Heat Pam. Mix mustard, honey, mayo and steak sauce. Grill chicken basting with sauce every 5 minutes or so. Cook 15-20 minutes or until done.

The lemony sauce on the sprouts add a nice surprise tanginess to the dish.

Lemony Brussel Sprouts

4 servings
121 calories per serving

8 cups Brussels sprouts trimmed and cut in half
1/4 c light sour cream
1/4 c Miracle Whip Light
2 t lemon zest
1 t lemon juice
1/2 t Dijon Mustard

Boil sprouts 8-10 minutes. Mix the rest of the ingredients and mix with drained sprouts.

The addition of beans makes this salad filling and add extra fiber to your meal. This is a great summer side that hits the spot.

White Bean and Tomato Salad

4 servings
167 calories per serving

1 T white vinegar
1 T lemon juice
1 t Dijon mustard
1 drop Tabasco sauce
2 t oil
16 oz. can white beans, drained and rinsed
2 T chopped basil
1 T chopped parsley
1 scallion, chopped
1 clove garlic, minced
6 cherry tomatoes, halved
½ large red bell pepper, finely diced
Salt and pepper to taste

Combine vinegar, lemon juice, mustard and Tabasco and whisk while adding the oil. Combine beans, tomatoes, bell pepper, basil, parsley, scallions and garlic. Add the dressing and toss well to coat the cover and refrigerate ½ hour. Just before serving add salt and pepper to taste.

This is very different from your typical mac salad ! Instead of pasta, this recipe uses rice and adds some nice fresh Spring veggies. What a great dish to serve at your next barbecue !

Spring Rice and Veggie Salad

8 servings
150 calories per serving

4 c cooked minute rice (white or brown) – after cooking , cool to room temperature
1 c halved grape tomatoes
1 c fresh asparagus spears (cut into 1 inch pieces), boiled 3 minutes then rinsed in cold water
3/4 cup light mayo
1 T Dijon mustard
1 T chopped parsley
Juice of one lemon
Grated zest of one lemon
Salt and pepper to taste

Mix all ingredients well and serve. (you could also chill this and then serve – but I like it best room temperature)

Serve these next to just about any chicken, beef or pork dinner for a great zesty side.

Grilled Onions

4 servings
100 calories per serving

2 large onions, cut into ½ inch slices
2 T oil
2 T Dijon mustard
1 t chili powder
Kosher salt and cracked pepper to taste
Pam

Preheat grill. Mix mustard and chili powder. Toss onions with oil then place onion slices in a grill basket or on a grill plate sprayed with Pam. Sprinkle with salt and pepper. Grill 5 minutes or so per side basting with the sauce along the way.