South Beach Coconut Chicken

Serves 2

Chicken braised in coconut milk (Opor Ayam) is a true classic of Indonesian fare. We did change the chicken to white meat instead of the traditional drumstick or wing. New traditions can sometimes be better than old ones!

Ingredients
1 tablespoon extra-virgin olive oil
1/2 pound chicken breast tenders
1/2 tablespoon chicken broth
1/2 medium onion, chopped
1 clove garlic, minced
3/8 teaspoon dried cilantro
1/2 teaspoon grated fresh ginger
1/2 teaspoon finely grated lemon peel
1/16 teaspoon ground cumin
1/2 pinch of ground turmeric
1/2 cup light coconut milk (no sugar added)
1 tablespoon macadamia nuts, finely ground
1/2 teaspoon sugar substitute
1/8 teaspoon ground red pepper
1/2 tablespoon tamarind paste (available in Indian and specialty food markets)
1 teaspoon water Scallion, chopped (for garnish)

Instructions
Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side, or until browned and no longer pink in the center. Remove the chicken to a plate and set aside.

Heat the broth in the same skillet. Add the onion, garlic, cilantro, ginger, lemon peel, cumin, and turmeric; cook for 5 minutes (or until the onion is tender but not browned). Stir in the coconut milk, nuts, sugar substitute, and red pepper. Return the chicken to the skillet, cover, and simmer for 10 minutes (or until the chicken is cooked through).

Remove the chicken to a plate and keep warm. Do not discard the sauce in the pan. In a small bowl, combine the tamarind paste and water. Stir into the sauce in the skillet and gently boil until thickened and the mixture measures about 1/2 cup.

Evenly divide the chicken among 2 serving plates. Top with sauce and garnish with the scallion.

Nutritional Information:
360 calories
25 g total fat (14 g sat)
66 mg cholesterol
10 g carbohydrate
28 g protein
3 g fiber
60 mg sodium

South Beach Curried Chicken Salad

I'm making this immediately! Sounds delicious and easy.... score!

Makes 4 1-cup servings

Serve this sensational salad as is or try it inside half of a large scooped-out tomato or on top of fresh salad greens.

Prep time: 15 minutes

Ingredients
11/2 cups plain fat-free or low-fat yogurt
1 tablespoon curry powder
1/2 teaspoon ground ginger
11/2 pounds boneless, skinless chicken breasts, cooked and cut into 1/2-inch cubes
3 celery stalks, diced
1/2 small red onion, diced
1/4 cup chopped fresh cilantro
Salt and freshly ground black pepper

Instructions
Whisk together yogurt, curry powder, and ginger in a large mixing bowl. Stir in chicken, celery, onion, and cilantro; season to taste with salt and pepper. Serve at room temperature or refrigerate for at least 1 hour before serving for more concentrated flavor.

Nutritional Information:
240 calories
2.5 total fat (0.5 g sat)
11 g carbohydrate
44 g protein
1 g fiber
270 mg sodium

Sarah's Vegetarian Lentil Stew

(Thanks to Ya Looblue for this vegetarian recipe!)

1 cup diced onion
2 cups diced carrots
2 cups diced celery
1-3 cloves of chopped garlic
4 cups of water
2 cups lentils
1 veggie stock bullion cube
1 tbsp salt
½ tsp pepper
1/8 tsp thyme
2 bay leaves
1 large can (28oz) whole tomatoes + 1 cup of water

Spray bottom of a large stock pot with pam/cooking spray. Cook carrots, onion, garlic and celery until celery is tender. Stir in 4 cups water, lentils, bullion, and seasonings. Heat to boil, then reduce to simmer. Cover and let simmer for 40-60 minutes (it will thicken). Stir in tomatos and extra cup of water (you may need more water depending on how thick you want the stew). Simmer uncovered for 15 minutes. This serves a ton of people and keeps well in the fridge-and actually gets better over time-for a long time.

*Stir in some chopped grilled chicken breast or even lean ground turkey to make this a complete BFL-friendly meal!*

Chicken Fingers with Honey Mustard

(I found this over at Lifescript.com. The macro ratios are great for anyone following a BFL-style diet and it sounds delicious!)


This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 15 minutes

Ingredients
1 pound chicken breast, boneless, skinless
1/2 cup low-fat vinaigrette
1/2 cup flour
1 cup corn flakes slightly crushed
1/4 cup honey
2 tablespoons yellow mustard

Cooking Instructions
1. Preheat oven to 400ºF.
2. Cut the chicken into strips.
3. Place the vinaigrette in one bowl, flour in another bowl and corn flakes in a third bowl.
4. Dip each chicken strip in the vinaigrette, then dredge it in flour, dip once more in the vinaigrette and roll in corn flakes.
5. Spray a cookie sheet with nonstick spray.
6. Place the strips on the cookie sheet and bake for 7 minutes. Flip the strips over and continue baking for 7 additional minutes. Remove from oven.
7. Meanwhile, combine the honey and mustard in a small bowl and set aside.
8. Serve the chicken strips with the honey mustard dipping sauce on the side.

Nutrition Facts
Serving Size: 4 chicken fingers with sauce
Calories 335
Protein 31 g
Total Carbohydrate 38 g
Dietary Fiber 1 g
Sodium 507 mg
Total Fat 6 g
Saturated Fat 1 g
Percent Calories from Fat 17%
Percent Calories from Protein 37%
Percent Calories from Carbohydrate 46%

Mushroom, Onion & Tomato Frittata

(Another great recipe from Kek.... she's quite the kitchen goddess it seems.)

Serves 4

12oz of butternut squash, cut into 2 inch cubes, then thinly sliced
1 tbs olive oil
4 whole eggs
8 egg whites
1/2 cup skim milk
1/2 cup quark or low fat cottage cheese
2 tbs grated parmesan cheese
1 cup sliced mushrooms
1 small onion, finely diced (or use leek)
1 medium tomato, thinly sliced
1 tsp minced garlic
1-2 tbs chopped fresh basil
Black pepper

Place pumpkin slices on a tray lined with baking paper, drizzle olive oil over and roast for 15-20 minutes or until soft.

Spray a non-stick pan with cooking spray and fry the onion and garlic till onion is soft. (Hint - if your onion tends to burn before it's cooked through, keep the heat low, add a small amount of water and put a lid on the pan - check and stir regularly.) Add the mushrooms and cook for a few minutes.

Place eggs in a bowl. Blend the milk and cottage cheese together till smooth, add to the eggs and whisk till well mixed. Add parmesan, pepper, garlic and basil, stir through.

Spread the onion and mushroom mix, tomato and pumpkin in layers in an ovenproof dish and pour the egg mixture over. Bake at 160 degrees for about 20-30 minutes until cooked in the centre. Cut into 4 squares, serve with salad or cooked veggies.