Tag Archives: lemon zest

Grilled Chicken and Zucchini

So simple yet so good – this is a great meal to serve when zucchini are in season. Remember to use a grill basket for regular kabob recipes – it takes out so much of the work and you’ll find the food cooks more evenly.

Grilled Chicken and Zucchini
Grilled Chicken and Zucchini

6 servings
187 calories per serving

1 c parsley, chopped
2 T chopped almonds, toasted
2 T chopped chives
½ t grated lemon zest
3 T lemon juice
1 T oil
½ t oregano flakes
Salt and pepper to taste
1 garlic clove, minced
1 ½ lb. bones skinless chicken breast, cut into bite sized pieces
4 zucchini cut into thick slices
1 t red pepper flakes
Pam

Heat grill. Mix parsley, almonds, chives, lemon zest, lemon, oil, garlic and some salt and pepper. This will be a salsa to serve with the dish. Spray a grill basket with high heat Pam and grill chicken and zucchini 8 minutes or until done. Sprinkle with salt and pepper and red pepper flakes half way through the cooking process. Serve with the prepared salsa.

Sunflower Tilapia

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.

Sunflower Tilapia
Sunflower Tilapia

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.

Tomatoes and Orzo

The lemon and lemon zest are what make this dish so special – it is unexpected paired with pasta but once you taste it, you definitely want more. And in my opinion, orzo is one of the best pastas out there – I love it in side dishes, in soups, in casseroles, any way it is served 🙂

Tomatoes and Orzo
Tomatoes and Orzo

5 servings
202 calories per serving

1 c uncooked orzo
1 can diced tomatoes, drained
1 T oil
1 T lemon zest
1 T lemon juice
1/4 t salt
1/4 t pepper

Cook orzo 9-11 minutes in boiling water. Drain and combine with the rest of the ingredients.

Creamy Rice

Velvety. Smooth. Rich. Creamy Rice !

Creamy Rice
Creamy Rice

8 servings
170 calories per serving

1 small onion, chopped
1/4 c fat free Zesty Italian Dressing
8 oz. mushrooms, sliced
14.5 oz. vegetable broth
1 c frozen peas
2 c instant white rice, uncooked
4 oz. low fat cream cheese, at room temperature
1 t grated lemon zest
Salt and pepper to taste
1/4 c parmesan cheese

Heat a skillet and add dressing – heat 30 seconds. Then add onions and cook 5 minutes or until tender. Then add mushrooms and cook another 4 minutes or until tender. Add broth and peas and bring to a boil then stir in rice and cream cheese and cover. Remove from heat and let stand for 8 minutes then stir in zest, salt and pepper and parmesan.

Veggie Pitas

It’s a salad in a pita ! And a mighty good one at that !

Veggie Pitas
Veggie Pitas

4 servings
260 calories per serving

2 T oil
1 T vinegar
1 t grated lemon zest
1 t oregano flakes
¼ t garlic powder
¼ t onion powder
Salt to taste
1/8 t cayenne pepper
¾ c chopped romaine lettuce
½ c finely chopped tomato
½ c finely chopped English cucumber
¼ c chopped black olives
¼ c crumbled low fat feta cheese
4 6 inch pita pockets, sliced

Mix oil, vinegar, zest, oregano, garlic and cayenne. Add in all the rest of the ingredients and mix well then spoon mix into pita breads.

Vanilla Rounds

These are a delightfully plain cookie – sometimes all I want is just the flavor of a simple vanilla baked good without any pomp and circumstance. This is it ! And at only 21 calories a cookie, I can have 5 without any guilt. Dip them in coffee, serve with some yogurt of some fat free, sugar free pudding – or just indulge in their simple elegance.

Vanilla Rounds
Vanilla Rounds

24 servings
21 calories per serving (1 cookie)

2 eggs, separated
½ t baking powder
¼ t salt
¼ c sugar
2 t vanilla
¼ t grated lemon zest
½ c flour
Confectioner’s sugar

Preheat oven to 375 degrees and line cookie sheets with parchment paper. Beat egg whites until foamy. Mix baking powder, salt, and sugar and slowly add to egg whites and beat until stiff peaks form. Mix yolks, vanilla and zest and beat with a fork the fold into egg white mix. Sift flour over egg mix and fold until smooth. Use about 2 t of batter to make each cookie and place 2 inches apart on the cookie sheet and bake 15 minutes. Cool on sheets a few minutes and then move to racks. Cookies will crisp as they cool. Sprinkle with powdered sugar once completely cool.

Lemony Brussel Sprouts

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

Lemony Brussel Sprouts
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.

Buttery Broccolini

Broccolini is a cross between broccoli and kale. The stalks are more tender than regular broccoli and the flavor is so bright and fresh.

Buttery Broccolini
Buttery Broccolini

8 servings
61 calories per serving

4 quarts water
1 t salt
24 oz. broccolini
2 T butter, room temperature
1 t grated lemon zest
1 T lemon juice
1/2 t Molly McButter
Salt and pepper to taste

Boil water and add 1 t salt. Boil broccolini and then remove from hot water. Mix butter, zest and juice in the same pan once the water is removed. Add broccolini and mix well. Sprinkle with salt and pepper and Molly McButter, then stir and serve.

Chicken and Pasta Salad

I love orzo and it is great in cold pasta salads. The goat cheese really melts in from all the lemon and it gives the whole dish a great flavor. Very satisfying !!

Chicken and Pasta Salad
Chicken and Pasta Salad

4 servings
275 calories per serving

¾ c orzo
¼ t grated lemon zest
3 T lemon juice
1 T oil
½ t Kosher salt
1 t minced garlic clove
¼ t pepper
1 c shredded grilled boneless skinless chicken breast (Perdue Shortcuts work great here !)
½ c cubed English cucumber
½ c chopped red bell pepper
½ c sliced scallions
½ c crumbled goat cheese

Cook pasta according to package directions, then drain and rinse in cold water to stop the cooking process and cool it down. Mix lemon zest, juice, oil, salt, garlic and pepper and mix with the orzo. Add chicken, cucumber, peppers, and onions. Garnish with goat cheese and serve.

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