This is more like an asian noodle bowl with a bit of broth than it is a soup with some noodles. It is filling and scrumptious.
290 calories per serving
1 T oil
1 T minced garlic
1 T bottled or fresh grated ginger
1 t lemon pepper seasoning
2 c water
28 oz. chicken broth
1 lb. chicken breast tenders, cut into bite-sized pieces (Perdue Shortcuts or leftover chicken pieces work great here !)
4 oz. uncooked fine (spaghetti-like) asian rice noodles (I use Japanaese Somen rice noodles)
1/4 c cilantro, chopped
1 T lime juice
1 t lemon zest
1/2 t salt
1.4 t pepper
2 scallions, thinly sliced
Heat oil and sauté ginger, garlic and lemon pepper 3 minutes. Then add water and broth and bring to a boil. Add chicken, zest and pasta and cook 4 minutes then remove from heat and stir in cilantro, juice, salt, pepper and scallions. Let stand 5 minutes for flavors to mingle. If you like it spicy, add 1 t of hot chili and garlic sauce (available in the Asian section of your market).
Citrus and fish – they just go together ! The acidity in the citrus brings out all the natural flavor in the fish and the lemon pepper is the perfect spicy dusting. Try serving with Veggies in Cheese Sauce for a great low cal meal with tons of flavor.
133 calories per serving
1 T oil
4 4 oz. white fish fillets (any will do – tilapia, flounder, etc.)
Juice of 1 orange
Juice of 1 lime
½ t lemon pepper seasoning
½ t salt
Heat oil and place the fish in the pan then drizzle with the citrus juices and seasoning. Cook 5 minutes or until fish is done.
Serve up your tuna in a pita and it just become a whole different animal ! This is one of my favorite ways to eat tuna – with lotsa celery bits. But if you don’t like celery, substitute chopped up pickles or onions. The addition of the lemon pepper seasoing gives this extra special flavor !
373 calories per serving
6 oz. light tuna packed in water, drained
2 T light mayo
3 T chopped celery
½ t onion powder
¼ t salt
¾ t lemon pepper seasoning
1 Sahara Pita bread (or any other brand that comes in at 170 calories or less)
Mix tuna, mayo, celery, salt, onion powder and lemon pepper. Spoon into pitas and serve.
Lemon Pepper is a great spice for poultry – and when I do a grill basket version of this chicken recipe, I really pour it on !
243 calories per serving
12 oz. chicken, cut into bite sized pieces
4 c mix of sliced onion, yellow bell peppers, and halved mushrooms
2 T oil
1 T lemon pepper seasoning
1 t finely shredded lemon zest
Heat grill. Toss shrimp and 1 T oil. Mix veggies and 1 T oil and seasoning.
Spray grill basket with Pam and heat. Add chicken and cook 3 minutes, stirring occasionally. Add veggies and cook 6 minutes or until chicken is done. Stir in juice of one lemon. Serve topped with lemon zest.
Tilapia is a great white fish that is farmed raised making it widely available in restaurants and grocery stores throughout the US. It cooks quickly, and has a nice texture when quickly pan fried. Even doubling this recipe to 6 oz. leaves you another 200 calories for a filling side dish such as Foiled O’Brien; potatoes and peppers steamed in a foil packet.
100 calories per serving
3 oz tilapia
Salt to taste
Lemon pepper to taste (I pile it on!)
Heat a small skillet on medium low and spray with Pam. Place the fish in the pan and sprinkle with salt and lemon pepper. Cook 3 minutes. Gently flip the fish and sprinkle with more salt and lemon pepper. Cook another 3-5 minutes or until fish is done. It is done when the flesh is flaky and opaque rather than translucent.
Citrus and chicken just go together ! And the flavor punch for almost no added calories is a great way to feel satisfied even after eating a smaller meal. There’s lots of calories to spare here, so add a hearty side dish and enjoy.
133 calories per serving
4 small b/s chicken breasts
2t garlic powder
1/2 t seasoned salt
1/2 c lemon juice
1/2 c lime juice
2 t lemon pepper
Preheat oven to 400 degrees. Spray a small baking dish with Pam. Rub the chicken with the dry spices. Spray a skillet with Pam and cook the chicken 3-4 minutes per side to brown. Then place the chicken in the baking dish and pour the citrus juice over the chicken and bake 20-25 minutes.