Tag Archives: lemon

Lemony Orzo and Tuna

April 8, 2013 admin 1 Comment

This is one of the pasta salads you will make again and again. The added protein from the tuna makes this a great complete meal, or you can serve as a side to any salad for a great lunch or light dinner.

6 servings
256 calories per serving

3/4 c orzo
1/2 t grated lemon zest
3 T lemon juice
1 T oil
Salt and pepper to taste
1 t minced garlic
½ t red pepper flakes
1 c drained and flaked tuna fish
1/2 c diced English cucumber
1/2 c chopped red bell pepper
1/3 c scallions, sliced into thin rings
1 T sliced basil
1/2 c crumbled goat cheese

Cook pasta according to package directions. When done, drain, rinse to stop the cooking process and place in a bowl. Mix lemon zest, oil, garlic, pepper flakes, salt, pepper and mix with the pasta. Add fish, cucumber, pepper and scallions and mix well. Place and sprinkle with cheese and basil.

Beef, Dinner, Fish, Kid Friendly

Skinny Surf and Turf

March 27, 2013 admin Leave a comment

Surf and term usually includes a large portion of meat and a lobster tail dripping in butter. If you’re looking for a healthier alternative, try a Skinny Surf and Turf with a lean piece of filet mignon and some Lemon Shrimp. Just as good, much lower fat, and a perfect celebration meal.

2 servings
346 calories per serving

2 4 oz. filet mignons
Garlic powder
Salt and pepper to taste
I Can’t Believe it’s Not Butter Spray

Add 2 servings of LEMON SHRIMP for the perfect ‘surf’ !

Preheat grill. Sprinkle meat with garlic, salt and pepper. Grill a couple of minutes each side or until desired temperature. When done, spritz with ICBINB Spray.

Drinks, Summer

Ginger Tea

March 19, 2013 admin Leave a comment

Refreshingly sweet with a spicy ginger flavor – this is a great drink !

8 servings
73 calories per serving

8 c water, divided
1/4 c minced ginger
1/4 c honey
1/4 c molasses
3/4 c lemon juice
1/4 c cider vinegar
4 c seltzer
Lemon slices for garnish

Mix 3 c water and ginger and boil 2 minutes. Then remove from heat and let sit 20 minutes. Strain the mix through a fine strainer into a large pitcher. Add honey, molasses, lemon juice and vinegar and mix until all dissolved. Add 6 c water then chill overnight. As you serve, mix tea with ½ c seltzer and garnish each glass with a lemon slice.

Asian, Chicken, Kid Friendly, Lunch, Soups

Chicken Wontons in Broth

December 11, 2012 admin Leave a comment

I love making wontons – you fill them with just about anything and drop in broth and they make a great meal. But this one goes far beyond – the flavors of the ginger, lemon and vegetables mingle so beautifully ! You’ll want to make this one again and again.

6 servings
395 calories per serving

7 cups fat free broth (chicken, beef or a mixture of both)
4 c water
3 T soy sauce
1 T lemon juice
24 wonton wrappers
1 large shallot, finely chopped
½ pound ground chicken
¾ c bok choy, finely chopped
½ c finely chopped mushrooms
Salt and pepper to taste
1 T soy sauce
1 t garlic powder
2 t minced fresh ginger
2 t grated lemon rind
1 t dark sesame oil
Dash of hot sauce

Prepare wontons (see below). Bring broth to a boil. Add 3 T soy, salt and pepper. Add wontons and cook 3 minutes or until done. Add lemon juice right at the end.

Wonton preparation:
Spray pan with Pam and cook shallot 3 minutes. Add water if it starts to get dry. Add ground meat and cook until done. Make sure you break it up into little pieces as it cooks. Let cool. Add in bok choy, mushrooms, soy sauce, salt, pepper, garlic powder, ginger, lemon zest, sesame oil, and hot sauce. Fill wontons (click below for a short video tutorial if you are not familiar with wonton preparation).

Dinner, Fish

Sunflower Tilapia

November 8, 2012 admin Leave a comment

This is a quick and easy, yet sophisticated and super healthy fish dinner. Any flaky white fish will do. The light breading and sunflower seeds make a great crispy coating.

4 servings
208 calories per serving

2 large egg whites
1/2 t pepper
½ t salt
1 t grated lemon zest
1/2 c Panko breadcrumbs
3 T unsalted sunflower seed kernels
4 6 oz. tilapia filets
Pam

Preheat oven to 475 degrees. Place a baking sheet in the oven to preheat it. Mix egg, half the lemon zest, salt and pepper in a bowl. Mix breadcrumbs, sunflowers and the other half of the lemon zest in another both. Dip fish in egg mix then dredge in breadcrumbs. Spray pan with Pam and add fish. Bake 10 minutes or until done.

Dinner, Sides

Lemony New Potato Salad

June 5, 2012 admin Leave a comment

This tastes much like a German potato salad since it does not use mayo. But instead of vinegar, this one uses fresh lemon and tons of great fresh herbs to make a bright, fresh potato salad that is a sure hit !

6 servings
207 calories per serving

1 ½ lb. small new potatoes, sliced ½ inch thick
2 t lemon zest
¼ c lemon juice
Kosher salt and ground pepper
1/2 cup coarsely chopped fresh herbs, such as a combination of chives, parsley, and basil
2 T oil

Steam potatoes 15-20 minutes or until tender. Mix lemon zest, lemon, salt and pepper and pour over cooked potatoes. Refrigerate 1 hour. Mix herbs and oil and mix into cooled potatoes. Chill for an hour or more so flavors mingle. Stir again just before serving.

Chicken, Dinner

Zesty Chicken

May 7, 2012 admin Leave a comment

This dish takes crispy chicken to the next level. After you cook it up, you make a quick glaze and run the chicken through it before serving. This makes is sooooo very flavorful, very moist, and something just a little different from your regular breaded chicken.

2 servings
265 calories per serving

2 5 oz. boneless skinless chicken breasts
¼ t kosher salt
1/8 t pepper
¼ c panko breadcrumbs
2 t garlic clove, minced
¼ t oregano flakes
2 T lemon juice
2 T honey
2 t Tabasco sauce
1 t grated lemon zest
2 t olive oil

Season chicken with salt and pepper. Mix breadcrumbs, garlic and oregano and dredge chicken in the breadcrumb mix. Mix lemon juice, honey, Tabasco and zest to make a glaze. Heat oil in a skillet and add chicken and brown both sides, cooking about 6 minutes per side or until done through. Remove chicken from skillet and add glaze and reduce until thickened, about 1 minute, Return chicken and flip to coat both sides with the glaze.

Dinner, Mediterranean, Salads, Sides

Greek Chickpea and Potato Salad

March 24, 2012 admin Leave a comment

This is a great side dish – flavorful, healthy and easy to put together. Serve beside a lunch sandwich or next to BBQ’d meats at diner.

6 servings
165 calories per serving

2 T cold vegetable broth
2 T lemon juice
1 t grated lemon zest
1 T Dijon mustard
1 lb, red new potatoes, quartered
2 scallions, sliced
15 oz. chickpeas, drained and rinsed
6 oz. cherry tomatoes, halved
2 oz. black olives, chopped
3 t oregano flakes
Salt and pepper to taste

To make the dressing whisk the broth, lemon juice, lemon zest, salt, pepper and mustard. Set aside. Steam potatoes 15-20 minutes or until tender. Place in bowl and pour over half the dressing. Mix well and then cool for 15 minutes. Add the rest of the ingredients and the rest of the dressing and mix well. Serve at room temperature.

Asian, Dinner, Fish

Poached Fish in Asian Broth

March 2, 2012 admin Leave a comment

The colors are so vibrant that you can taste this dish with your eyes ! And the flavor was just tremendous !!! I served it with a little brown rice right in the broth and it was a meal that we are still talking about. You definitely have to try this one.

4 servings
203 calories per serving

Broth:
3 c chicken broth
2 T sherry or white wine
2 T soy sauce
2 slices lemon
3 thin slices peeled ginger root
¼ t cayenne

Fish:
1 lb. orange roughy or other thick mild fish fillets
Extra water if necessary
6 green onions (green part only) in thin slices
1 medium red bell pepper in thin slices
1 rib celery cut in ¼ inch pieces
½ t sesame oil
1 carrot, grated
Fresh pepper to taste

In a large non aluminum skillet bring broth ingredients to a boil over high heat. Rinse and dry fish. Reduce heat and place fish in broth. Add water if needed to cover the fish all the way. Simmer for 10 minutes per inch of fish thickness or until fish is done. Remove fish with slotted spoon and place into 4 soup bowls. Boil liquid and add green onions, peppers and celery and cook 3 minutes. Remove and discard lemon and ginger. Take vegetables and place over fish. Stir oil into broth and then pour into bowls. Sprinkle carrot over bowls and season with pepper.

Chicken, Italian, Lunch, Soups

Ricotta Ball Soup

February 4, 2012 admin Leave a comment

So different from the ordinary soup or the ordinary meatball. And so very tasty ! I don’t know which is better – the lemony broth or the big cheese balls !

6 servings
268 calories per serving

1 lb. ground chicken
2 c part skim ricotta
1/3 cup grated parmesan cheese
1/4 c egg beaters
1 1/2 t kosher salt
8 cup no fat chicken broth
Zest of one lemon
6 oz. baby spinach

Mix chicken, ricotta, parmesan, Egg Beaters and salt. Refrigerate 15 minutes. In a soup pot combine broth and zest and bring to a boil. Make 18 meatballs with the chicken mix. They will barely hold together, but just keep as ‘ball-like’ as possible and drop into the broth. They will immediately sink. Simmer until they float and are completely done, about 15 minutes. Add spinach and let wilt for 2 minutes. Serve immediately.