Diet Recipes Blog

Delicious Beef Meatballs recipe - 171 calories

Ingredients:
1 lb lean ground beef
10 fat-free saltine crackers, crushed
1/4 small onion
1 teaspoon garlic powder
1 tablespoon Worcestershire sauce
1/4 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
cooking spray

Preparation:
1. Finely grate the onion into large bowl.
2. Make sure all the juices are in the bowl as well (you may need to wipe the grater with your fingers).
3. Add the remaining ingredients (except the cooking spray) and mix well.
4. Shape into 24 meatballs.
5. Spray a skillet with cooking spray.
6. Heat the skillet over medium heat until hot.
7. Add 12 meatballs to skillet and cook for about 8-10 minutes, turning to brown evenly.
8. Remove the cooked meatballs and drain the skillet.
9. Cook the remaining 12 meatballs.
10. Serve with your favorite marinara sauce.

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Sweet Potato Curry recipe - 172 calories

Ingredients:
2 large sweet potatoes (about 2 lbs), peeled and diced
1/2 large sweet onion, chopped or 2 scallions, thinly sliced
10 ounces fresh spinach, washed, stemmed and coarsely chopped
1 (14 1/2 ounce) can diced tomatoes
1 (14 1/2 ounce) can chickpeas, rinsed and drained
1/4 cup chopped fresh cilantro, for garnish
1-2 teaspoon canola oil
2 tablespoons curry powder
1 teaspoon cinnamon
1 tablespoon cumin
1/2 cup water
Basmati rice or brown rice, for serving

Preparation:
1. Peel, chop and steam the potatoes in a veggie steamer for about 15 minutes (you can also boil or bake them).
2. While the potatoes are cooking, heat 1-2 tsp of canola or vegetable oil over medium heat.
3. Add the onions and sauté for about 2-3 minutes (until they begin to soften).
4. Add the curry powder, cumin, and cinnamon, and stir to coat the onions evenly with the spices.
5. Add the tomatoes (with their juices) and the chickpeas, stir to combine.
6. Add 1/2 cup water and raise the heat up to a strong simmer for about 1-2 minutes.
7. Add the fresh spinach (a few handfuls at a time), stirring to coat with the cooking liquid.
8. When all the spinach is added to the pan, cover and simmer for about 3 minutes (until the spinach is just wilted).
9. Add the cooked sweet potatoes to the liquid, and stir to coat.
10. Simmer for another 3-5 minutes (or until the flavors are well combined).
11. Transfer to a serving dish, toss with fresh cilantro and serve hot (over Basmati or brown rice).

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Grilled Halibut Tacos recipe - 145 calories

Ingredients:

For the halibut
3/4 lb halibut
1 tablespoon vegetable oil
1 tablespoon orange juice
1 tablespoon lime juice
1 tablespoon lemon juice
salt and freshly ground black pepper, to taste

For the salsa
1 beefsteak tomato
1 garlic clove
1/2 red bell pepper
1/2 chipotle chile (canned in adobo), diced
1/4 onion
1 tablespoon olive oil
1/4 cup tequila
1/4 cup cilantro leaf, chopped
1 lime, juice of
salt and freshly ground black pepper, to taste

For the tacos
8 corn tortillas
2 limes, wedged
1 bunch cilantro

Preparation:
1. Preheat a grill pan on high heat.
2. Season the fish with salt and pepper to taste.
3. Rub the grill pan with vegetable oil.
4. Place the halibut in the hot pan and grill for about 4 minutes, then turn to grill on the other side.
5. Baste the fish with the citrus juice.
6. Turn the fish and continue to grill until cooked through.
7. Remove the fish from the pan and let cool.
8. Flake the fish and side aside while preparing the salsa.
9. To prepare the salsa: Heat a pan on medium heat.
10. Place the tomato, garlic clove, pepper and onion in the pan.
11. Dry roast the vegetables for about 8-10 minutes (or until lightly caramelized).
12. Combine the dry roasted ingredients, chopped chipotle pepper, olive oil, lime juice and cilantro in the container of a blender or food processor; process until smooth.
13. Mix in the tequila and season with salt and black pepper to taste.
14. Divide the flaked halibut onto the corn tortillas.
15. Spoon the salsa onto the fish.
16. Top with cilantro and lime juice.

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Grilled Vietnamese Chicken recipe - 199 calories

Ingredients:
4 boneless skinless chicken breasts
3 garlic cloves, minced
2 teaspoons black pepper (or red pepper flakes)
2 tablespoons fish sauce
2 tablespoons lemon juice
2 tablespoons molasses
1 tablespoon dark sesame oil

Preparation:
1. Heat the grill.
2. Place all the ingredients (except the chicken) in a shallow glass baking dish and stir them together.
3. Make a few shallow slits across the chicken breast, going a little deeper in the thick end.
4. Make a few shallow slits longways, resulting in a slight diamond pattern in the meat.
5. Place the chicken in the marinade, making sure some gets into the slits.
6. Leave the chicken to marinate for about 10-15 minutes to pick up the flavor.
7. Place the chicken on the grill and cook for about 8-10 minutes (until no longer pink), turning once during cooking.

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Creole Crab Cakes recipe - 167 calories

Ingredients:
8 ounces shredded crabmeat
1 1/2 cups French breadcrumbs
1 large egg
4 tablespoons olive oil
1/4 cup mayonnaise
1/3 cup diced green pepper
1/2 cup diced sweet onion
1/4 cup diced celery
1/4 teaspoon red pepper flakes
1/4 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon onion powder

Preparation:
1. Cook the diced peppers, celery and onion until tender.
2. Let cool.
3. Mix the remaining ingredients with 1 tablespoon olive oil; add the cooled vegetables.
4. Shape into 10 patties and fry them in the remaining 3 tablespoons olive oil for about 3-5 minutes (or until crispy).

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Turkey-Parmesan Meatballs recipe - 57 calories

Ingredients:
1 lb ground turkey
1/4 cup grated Parmesan cheese
1/2-3/4 cup dry breadcrumbs
1-2 tablespoon minced fresh garlic
1/4 cup milk
2 green onions, finely chopped
1 large egg, slightly beaten
1/4 cup finely chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon black pepper (or to taste)

Preparation:
1. In a bowl, mix together all the ingredients (starting with the bread crumbs).
2. Mix and add in more bread crumbs if needed to hold together.
3. Shape into the desired size balls.
4. Fry or bake in the oven until completely cooked through.

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Grilled Caribbean Chicken Breasts recipe - 172 calories

Ingredients:
4 boneless skinless chicken breast halves
2 garlic clove, minced
1 scallion, finely chopped
1/4 cup fresh orange juice
1 tablespoon olive oil
1 teaspoon orange zest
1 tablespoon fresh lime juice
1/4-1/2 teaspoon hot pepper sauce (or to taste)
1 teaspoon grated ginger root
1/2 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon pepper

Preparation:
1. In large a shallow bowl or resealable bag, mix together orange juice, lime juice, orange zest, olive oil, garlic, hot pepper sauc, ginger, scallion and oregano.
2. Add the chicken, turning to coat. Cover and marinate in the refrigerator for about 3 hours or overnight.
3. Remove the chicken from the marinade and sprinkle with salt and pepper.
4. Place on a prepared grill about 6 inches from heat (the chicken may also be cooked on an indoor grill or broiled, if desired).
5. Grill, turning, for about 10 minutes (or until a fork can be inserted into the chicken with ease). (If using an indoor grill, reduce the time to about 5-6 minutes.)

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Cajun Salmon Fillets recipe - 179 calories

Ingredients:
800 g boneless salmon fillet, whole, frozen, with the skin on
1 garlic clove, minced
1 tablespoon olive oil
1 pinch cayenne
1 teaspoon paprika
3/4 teaspoon pepper
1/2 teaspoon chili powder
1/2 teaspoon oregano
1/2 teaspoon dried mustard

Preparation:
1. Thaw the salmon; cut the salmon into the desired number of pieces; place the skin down on a large tray or baking sheet.
2. Combine the olive oil and spices, and spread the mixture on top of the salmon fillet.
3. Grill on the barbecue or bake in a 400 degrees F oven for about 15-20 minutes (or until done).
4. Remove the skin prior to serving.

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Italian Mini Meatballs recipe - 195 calories

Ingredients:
1/2 lb ground beef
1/2 lb bulk Italian sausage
1 egg, beaten
1/4 cup grated Parmesan cheese
1/4 cup dry breadcrumbs
1/4 teaspoon garlic powder
1/4 teaspoon Italian seasoning

Preparation:
1. Preheat the oven to 350 degrees F.
2. In medium bowl, combine all the ingredients; shape into 3/4 inch balls.
3. Place the meatballs in a 15×10 inch jelly roll pan.
4. Bake for about 20 minutes (or until brown).

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Spicy Pesto Chicken recipe - 188 calories

Ingredients:
4 boneless skinless chicken breasts
1/4 cup pesto sauce
1/4 cup shredded mozzarella cheese
1/4 cup shredded Parmesan cheese
1/4 cup Dijon mustard

Preparation:
1. Preheat the oven to 350 degrees F.
2. Mix the pesto sauce, mozzarella cheese and Dijon mustard until well blended; set aside.
3. Place the chicken into a 13×9-inch baking dish.
4. Spread the pesto/mustard mixture evenly over the chicken; top with Parmesan cheese.
5. Bake for about 30 minutes (or until the chicken is cooked through).

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