Low Fat Grilling Recipes
Shrimp & Zucchini with Basil Chive Cream Sauce
1 8 ounce container dairy sour cream
Serve these grilled seafood and
1/2 cup snipped fresh basil
vegetable kabobs as an
3 tablespoons snipped fresh chives
appetizer
or a main dish.
3/4 teaspoon salt
1/8 teaspoon ground black pepper
1 1/4 pounds fresh or frozen large shrimp in shells
2 medium zucchini, halved lengthwise and cut into 1 slices (about 1 pound total)
2 tablespoons olive oil
1/2 teaspoon finely shredded orange or lime peel
1 tablespoon orange juice or lime juice
1/4 teaspoon cayenne pepper
5 cups shredded spinach, arugula, and/or romaine
MAKES: 4 to 6 servings
CARB GRAMS PER SERVING
Nutrition Facts Per Serving:
1. In a food processor or blender combine sour cream, basil, chives, 1/2 teaspoon salt,
Servings Per Recipe: 4
Calories: 283
and the black pepper. Cover and process or blend until nearly smooth. Cover and
Protein(gm): 20
store in the refrigerator until ready to serve.
Carbohydrate(gm): 7
2. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact. Rinse shrimp;
Fat, total(gm): 20
pat dry. Thread shrimp and zucchini alternately on six long metal skewers, leaving about
Cholesterol(mg): 174
1/4 inch between pieces. In a small bowl combine olive oil, orange or lime peel, orange
Saturated fat(gm): 9
Dietary Fiber, total(gm): 3
or lime juice, remaining 1/4 teaspoon salt, and cayenne pepper; brush evenly on shrimp
and zucchini.
3. For a charcoal grill, grill kabobs on the greased rack of an uncovered grill directly over medium coals about 10
minutes or until shrimp are opaque, turning once. (For a gas grill, preheat grill. Reduce heat to medium. Cover and
grill as above.)
4. Arrange shredded greens on a serving platter. Top with shrimp and zucchini; serve with sauce.
Jerk Chicken Breast
To make this low-calorie chicken dinner even faster, use 4 teaspoons
of bottled minced garlic in place of the 8 garlic cloves in the rub.
6 skinless, boneless chicken breast halves (about 2 pounds total)
4 teaspoons Jamaican jerk seasoning
8 garlic, minced
2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
2 teaspoons finely shredded lemon peel
2 tablespoons lemon juice
Olive oil cooking spray or 2 teaspoons olive oil
Lemon wedges
MAKES: 6 servings
Nutrition Facts Per Serving:
Calories: 180
Protein(gm): 35
Carbohydrate(gm): 2
Fat, total(gm): 2
Cholesterol(mg): 88
Saturated fat(gm): 1
Sodium(mg): 283
Variations:
1. Place a chicken breast half between sheets of plastic wrap; pound gently with the flat
side of a meat mallet until an even 1/2 inch thickness. Repeat with remaining chicken. In
a small bowl, combine jerk seasoning, garlic, thyme, and lemon peel. Brush chicken
breasts with lemon juice. Sprinkle garlic mixture evenly over chicken breasts; rub in with
your fingers. Place chicken in a resealable plastic bag; seal bag. Chill in the refrigerator
for 30 minutes to 24 hours.
2. Lightly coat chicken with olive oil cooking spray or brush lightly with olive oil.
3. Preheat an indoor electric grill. Place chicken on the grill rack. If using a covered grill,
close lid. Grill until chicken is tender and no longer pink. (For a covered grill, allow 4 to 5
minutes. For an uncovered grill, allow 8 to 10 minutes, turning once halfway through grilling.)
4. To serve, slice chicken; pass lemon wedges. Makes 6 servings.
Broiler Method: Preheat broiler. Place chicken on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat for
6 to 10 minutes or until chicken is tender and no longer pink, turning once halfway through broiling.
Grilling Method: Place chicken on grill rack of an uncovered grill directly over medium heat. Grill for 6 to 10 minutes
or until chicken is tender and no longer pink, turning once halfway through grilling.
Courtesy of Helen Long, Nutritionist
Yang’s Fitness Center ~ 5 Dundee Park ~ Andover, MA ~ 978.475.2020 ~ www.YangsFitnessCenter.com