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Source: Cooking Light, June 2008

Grilled Chicken Salad with Sweet and Spicy Dressing

Ingredients:

2 tbsp fresh lime juice
1 tsp ground cumin
1 tsp olive oil
1/2 tsp salt
2 garlic cloves, minced
4 (6 oz) skinless, boneless chicken breast halves
Cooking spray
2 tbsp chopped fresh cilantro
2 tbsp fresh lime juice
2 tbsp honey
1 tsp extravirgin olive oil
1 tsp finely chopped chipotle chile, canned in adobo sauce
1/2 tsp Dijon mustard
1/4 tsp salt
1/8 ground cumin
8 c mixed salad greens
1 c thinly sliced peeled cucumber
1/4 c thinly sliced red onion
2 plum tomatoes, quartered

Directions:

To prepare chicken, combine the first 5 ingredients in a large zip-top plastic bag. Add the chicken to the bag; seal. Marinate in refrigerator 1 hour, turning the bag occasionally. Prepare grill. Remore chicken from bag: discard marinade. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until chicken is done. Let chicken stand 10 minutes; cut across grain into 1-inch-thick slices. To prepare dressing, combine cilantro and next 7 ingredients (through 1/8 teaspoon cumin) in a small bowl, stirring well with a whisk. To prepare salad, arrange 2 cups greens, 1/4 cup cucumber, 1 tablespoon onion, and 2 tomato wedges on each of 4 plates; top each serving with 1 chicken breast half. Drizzle 2 tablespoons dressing over each serving.
 
Makes 4 Servings.
 
Nutrients Per Serving:
297 Calories
9.1 g Fat
1/8 g Saturated Fat
36.9 g Protein
17.2 g Carbohydrates
3.9 g Fiber
94 mg Cholesterol
96 mg Iron
3.2 mg Sodium
507 mg Calcium

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Spice-Rubbed Pork Tenderloin with Mustard Barbeque Sauce


Ingredients
:

2 bacon slices, finely chopped
1 c chopped onion
1/2 c prepared yellow mustard
5 tbsp honey
2 tbsp cider vinegar
3 tbsp ketchup
1/4 tsp chili powder
1/4 tsp ground cumin
1 tbsp light brown sugar
1 tbsp smoked paprika
2 tsp chili powder
1 tsp ground cumin
3/4 tsp salt
1/2 tsp freshly ground black pepper
1/8 tsp ground red pepper
2 (1 pound) pork tenderloins, trimmed
Cooking spray
 
Directions:
 
Prepare grill. To prepare sauce, cook bacon in a medium saucepan over medium-high heat 4 minutes or until almost crisp, stirring occasionally. Add chopped onion to pan: cook 4 minutes, stirring frequently. Add mustard and next 5 ingredients (through 1/4 tsp ground cumin) to pan, and bring to a boil. Reduce heat, and simmer for 4 minutes or until slightly thick, stirring occasionally. To prepare pork, combine brown sugar and next 7 ingredients (through red pepper) in a small bowl, stirring well: rub mixture evenly over pork. Place pork on grill rack coated with cooking spray. Grill 20 minutes or until a thermometer registers 155 degrees (slightly pink), turning once. Let pork stand 10 minutes. Cut pork crosswise into 1/2-inch-thick slices. Serve with sauce.
 
Makes 8 Servings.
 
Nurtrients Per Serving:
205 Calories
6.5 g Fat
2.1 g Saturated Fat
26.2 g Protein
17.6 g Carbohydrates
1.3 g Fiber
77 mg Cholesterol
1.8 mg Iron
569 mg Sodium
26 mg Calcium
 
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Beef Tenderloin with Mustard and Herbs

Ingredients:

1 (2 1/2-pound) beef tenderloin, trimmed
Cooking spray
1 tsp salt
1 tsp freshly ground blacck pepper
1/3 c finely chopped fresh parsley
2 tbsp chopped fresh thyme
1 1/2 tsp finely chopped fresh rosemary
3 tbsp Dijon mustard
 
Directions:
 
Prepare grill. Lightly coat beef with cooking spray; sprinkle evenly with salt and pepper. Place beef on grill rack coated with cooking spray. Reduce heat to medium. Grill 30 minutes or until a thermometer registers 145 degrees or until desired degree of doneness, turning to brown on all sides. Let beef stand 10 minutes. Sprinkle parsley, thyme, and rosemary, in a even layer on an 18 X 15 inch sheet of plastic wrap. Brush mustard evenly over beef.  Place in herb mixture on plastic wrap; roll beef over herbs, pressing gently.  Slice beef.
 
Makes 10 Servings.
 
Nutrients Per Serving:
191 Calories
9.4 g Fat
3.7 g Saturated Fat
23.4 g Protein
1/4 g Carbohydrates
0.2 g Fiber
71 mg Cholesterol
1/7 mg Iron
393 mg Sodium
23 mg Calcium
 
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Grilled Chicken Thighs with Roasted Grape Tomatoes

 
Ingredients:
 
1 tbsp grated lemon rind
2 tbsp fresh lemon juice
1 tsp olive oil
2 garlic cloves, minced
8 skinless, boneless chicken thighs (about 1 1/2 lbs)
1/2 tsp salt
1/4 tsp freshly ground black pepper
Cooking spray
2 c grape tomatoes
2 tsp olive oil
2 tbsp chopped fresh parsley
1 tsp grated lemon rind
1 tbsp fresh lemon juice
1 tbsp capers
1/8 tsp salt
1/8 tsp freshlyl ground black pepper
 
Directions:
 
Prepare grill. To prepare chicken, combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 15 minutes, turning the bag occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with 1/2 tsp salt and 1/4 tsp pepper. Place chicken on grill rack coated with cooking spray: grill 5 minutes on each side or until done. Preheat over to 425 degrees. To prepare tomatoes, combine tomatoes and 2 teaspoons oil in an 8-inch square baking dish: toss gently. Bake at 425 degrees for 18 minutes or until tomatoes are tender. Combine tomato mixture, parsley, and remaining ingredients, stirring gently. Serve with chicken.
 
Makes 4 Servings.
 
Nutrients Per Serving:
194 Calories
7.8 g Fat
1.7 g Saturated Fat
25.9 g Protein
4.5 g Carbohydrates
1.1 g Fiber
106 mg Cholesterol
1.9 mg Iron
329 mg Sodium
23 mg Calcium