Entree: Feta chicken with Greek vegetables

Most of us have heard about the popular Mediterranean Diet, which consists mostly of healthy fats, fruits and vegetables. This great recipe gives a great authentic taste... and its GOOD for you with all the fiber!

FETA CHICKEN WITH GREEK VEGETABLES

1 bunch of asparagus, trimmed and peeled

1 tbsp olive oil

2 whole bone-in skinless chicken breasts (about 12 oz each) split cross wise

1 medium Spanish onion, thinly sliced

3 cloves garlic, finely chopped

8 plum tomatoes, quartered

1 medium eggplant cut into 1-inch pieces

2 cups fresh spinach

1/2 cup crumbled feta cheese (lowfat)

2 tbsp chopped fresh oregano

4 whole wheat pitas, warmed

Heat oven to 375 degrees. Blanch asparagus in a large pot of boiling salted water until crisp-tender, 2 to 3 minutes. Drain stalks and plunge in a bowl of ice water. Drain again and pat dry; set aside. Heat oil in a 6-to-8 qt heavy-bottomed ovenproof pot over medium-high heat. Season chicken with salt and pepper and add to pot. Cover and cook, turning once, until slightly brown about 5-8 minutes. Stir in onion and garlic; replace lid and cook until soft, 4 minutes. Stir in tomatoes and eggplant. Replace lid, place pot in oven and cook until eggplant is tender, about 18 minutes. Remove pot from oven and stir in asparagus and spinach; sprinkle with feta. Replace lid and let rest 15 minutes. Stir in oregano and season with salt and pepper. Serve with pitas.

This makes a perfect dinner dish with 497 calories and 7.9 grams of fat.

*Make this VEGAN!: replace the chicken with firm tofu, and ditch the cheese.

Happy Eating :)

Elise

Entree: Chicken Stir-Fry Wraps

1.5 pounds skinless chicken breast, thinly sliced horizontally

coarse salt

ground pepper

2 Tbsp. olive oil

1 large onion, halved and thinly sliced

1 large red bell pepper (ribs & seeds removed), thinly sliced

3 garlic cloves, minced

1.5 tsp. grated/peeled fresh ginger

1/4 to 1/2 tsp. red pepper flakes

3 Tbsp. soy sauce

3 Tbsp. rice vinegar

1/2 tsp. cornstarch mixed with 1 Tbsp. water

12-16 Boston lettuce leaves (about 2 heads)

1.Season chicken with salt and pepper. In a large, nonstick skillet, heat 1 Tbsp. oil over high heat. Add 1/2 of chicken; cook, stirring constantly until opaque. Repeat with remaining chicken.

2. Add remaining Tbsp. oil to pan, along with onion and bell pepper; cook, stirring constantly until onion is tender and golden.

3. Reduce heat to medium; add garlic, ginger, and red pepper flakes; cook, stirring, until fragrant, 30-60 sec.

4. Stir in soy sauce, vinegar, and cornstarch mixture; remove from heat. Add chicken and any accumulated juices; toss to coat. Serve in lettuce cups.

Cook Time: 45 minutes

Makes: 4 servings

Per Serving: 298 calories; 9.1 grams of fat; 41.6 grams of protein; 11.3 grams of carbohydrates

Serve with brown rice and a fruit salad.

Make this dish gluten-free: Replace regular soy sauce with wheat-free soy sauce (tamari brand is recommended)

*Recipe from Prevention Magazine

Entree: Chile-Garlic Shrimp

Want to kick up your boring shrimp recipe? Not only will the protein keep you satisfied for hours, but the chile will fire up your metabolism because of the capsaicin!

Chile-Garlic Shrimp

2 tbsp extra-virgin olive oil

10 cloves of garlic, thinly sliced

2 lbs large shrimp, shelled and deveined

2 dried chiles (plus more for garnish, if desired)

2 tsp lime juice

2 tbsp chopped parsley

Heat oil in a medium saute pan over hight heat. Saute garlic until browned, about 2 minutes. Add shrimp and chiles; saute until shrimp are cooked through, about 4 minutes. Add brandy and cook one minute more. Remove from heat. Ready to serve! Remember, you can sprinkle parsley, salt, or more chiles for that extra taste!

Also, feel free to enjoy this over 1/2 cup of brown rice, or a bed of lettuce.

What makes this dish so great? It only has 160 calories per 5 shrimp, and 5.5 grams of fat. Also, a whopping 23.3 grams of protein!

**Recipe from "Self" Magazine

happy eating :)

Elise