Asian Marinated Grilled Chicken Thighs
Recipe Ingredients
8 skinless chicken thighs, bone in
For the marinade:
1/4 cup low-sodium soy sauce
2 tbsp balsamic vinegar
2 tbsp Smart Balance® Cooking Oil
2 tsp sesame oil
3 cloves garlic, minced
2 tsp fresh ginger, peeled and minced
2 medium scallions, minced
For the garnish:
2 medium scallions, green part only
Recipe Steps
Combine all marinade ingredients in a small bowl. Pour the mixture over the chicken, turn the
pieces to coat evenly, cover and place in refrigerator a minimum of three hours, but preferably
overnight.
Preheat a grill or indoor grill pan on medium-low heat and lightly grease with Smart Balance®
Cooking Oil. Grill chicken, turning occasionally, until cooked through or until a thermometer
registers 180°F, about 25 to 30 minutes.
Transfer to a serving platter and garnish with chopped scallions.
Nutrition Facts
8 servings
Nutrition per serving
Calories 213
Protein 28g
Carbohydrates 1g
Fat 10g
Saturated Fat 3g
Mono Fat 4g
Poly Fat 2g
Trans Fatty Acid 0g
Cholesterol 157mg
Sodium 297mg
Dietary Fiber 0g
Chocolate Peanut Butter Pie
serves/makes:
10
INGREDIENTS:
4 tablespoons low fat peanut butter
1 tablespoon honey
1 1/2 cup rice krispies
1 package calorie wise instant
chocolate pudding mix
1 1/2 cup skim milk
4 tablespoons light whipped topping
DIRECTIONS:
In a medium bowl, mix peanut butter and honey. Microwave on high 20 sec or
till melted. Stir in cereal till well mixed. Press in greased 9" pie plate. Chill.
Prepare pudding with milk according to directions (you will be using less milk
than the box calls for as you want your pudding to be thicker). Spread on crust
and chill. Before serving, top with whipped topping and serve.
COOK'S NOTES:
This recipe is wonderful for those watching their calories. It gives you that
sweet chocolate craving without the huge calories.
NUTRITION:
98 calories, 4 grams fat, 12 grams carbohydrates, 3 grams protein per serving.
Baked Hot Wings with Cilantro Lime Dip
This Recipe
Serves 4
Ingredients
2 lbs whole chicken wings
½ cup reduced sugar apricot preserves
1 tablespoon minced garlic, reserve ½ teaspoon
1 tablespoon reduced sodium soy sauce
1 teaspoon thai-style chili garlic sauce
2 tablespoons lime juice, divided
½ teaspoon ground black pepper, divided
1 cup non-fat, plain Greek yogurt
¼ cup chopped fresh cilantro
Instructions
1. Preheat oven to 375 degrees.
2. Coat a baking sheet with cooking spray. Remove skin from wings. Lay chicken wings in a
single layer on the baking sheet and spray again with cooking spray.
3. Bake for 10 minutes. While the chicken is baking, whisk apricot preserves, 2.5 teaspoons of
garlic, soy sauce, chili garlic sauce, lime juice and ¼ teaspoon ground black pepper
together and set aside.
4. After the wings have been in the oven for 10 minutes, coat them generously with the apricot
preserve mixture. Return to the oven for another 15 minutes or until wings are cooked
through and glazed is caramelized.
5. In a small bowl, whisk together Greek yogurt, 1 tablespoon lime juice, cilantro and ¼
teaspoon ground black pepper. Serve dipping sauce with hot wings.
MAKE IT GLUTEN-FREE: Verify that the soy sauce and other ingredients that you are
using are gluten-free and this dish can be gluten-free.
Chef Tip #1: While it's hard to get the skin off the wings, it's worth it in terms of reducing fat
and saturated fat.
Chef Tip #2: If you don’t like cilantro, you can substitute ¼ cup chopped fresh basil or
parsley into the dip.
Quick Version of this Recipe
Nutritional Facts
Serving Size: 3 whole wings, or 6 wings and drumettes, ¼ cup dip
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220
Carbohydrates 17 g
Protein 25 g
Fat 5 g
Saturated Fat 1.4 g
Dietary Fiber 0 g
Cholesterol 55 mg
Sodium 245 mg
Calories