Light Summer Recipes!

Details

Published on Thursday, 25 July 2013 18:09

Written by Lisa Lorraine Taylor

Light Summer Recipes!

Hi RxMuscle.com/Girl Readers!

TrainerLisa here with a few great, tasty and easy to make light summer recipes that you can have for lunch, dinner for yourself as well as friends and family.

I know for many of you, you're preparing for your upcoming competition, but these yummy recipes are all less than 400 calories, under 13gm of fat and high in protein.  If you're in the process of decreasing your carbohydrate intake, eliminate any and all additional starchy carbs, as well as extra sodium so that you're not retaining any excessive water. 

With regards to the Caesar's Salad, please note that the caloric value does not include your lean chicken.  Keeping in mind that this will change the values, but not by much if you use skinless, boneless chicken breast. 

Flank Steak Souvlakis

Ingredients 

 · 1 1/2 tablespoon(s) olive oil 

· 1 tablespoon(s) red wine vinegar 

· 1 1/2 teaspoon(s) crushed garlic 

· 1 teaspoon(s) dried oregano 

· 1/2 teaspoon(s) kosher salt 

· 1/2 teaspoon(s) freshly ground black pepper 

· 3/4 pound(s) flank steak 

· 3/4 cup(s) fat-free Greek yogurt 

· 1 small (1/3 cup) cucumber, grated 

· 2 tablespoon(s) chopped fresh mint leaves 

· 1 small yellow bell pepper, cut into thin strips 

· 1 small orange bell pepper 

· 1 large onion, cut into thin strips 

· 4 (9-10 inch) whole-wheat sandwich wraps with rosemary, warmed according to package directions 

· 8 Romaine lettuce leaves  

 Directions

1. In a small cup, combine 1 tablespoon of the oil, vinegar, 1 teaspoon of the garlic, oregano, and 1/4 teaspoon each of the salt and pepper; brush over flank steak and let marinate on a plate at room temperature 10 minutes. Meanwhile, heat a stove top grill pan over medium heat. 

2. In a small bowl, stir together yogurt, cucumber, mint, and the remaining garlic, salt, and pepper until blended. 

3. Grill steak 6 to 7 minutes per side or until the internal temperature registers 140°F on an instant-read thermometer, for medium-rare. Transfer to a cutting board and let rest 5 minutes. 

4. While steak is grilling, heat remaining oil in a large nonstick skillet over medium-high heat. Add peppers and onions and sauté 8 minutes or until crisp-tender. 

5. Thinly slice steak across the grain. Top each wrap with 2 lettuce leaves, steak, peppers, onions, and some yogurt sauce. Roll wraps around filling. Wrap souvlakis in parchment or foil. 

Nutritional Information (per serving): Calories: 333 * Total Fat 13g * Saturated Fat 0g * Cholesterol 0g * Sodium 0g * Carbs 31g * Dietary Fiber 0 * Protein 24g 

Caesar Salad 

Serves: 6 

Total Time: 25 min

Prep Time: 15 min

Cook Time: 10 min

Oven Temp: 400 

 Ingredients 

· 4 ounce(s) Italian bread 

· 1 clove(s) garlic, cut in half 

· Nonstick olive oil cooking spray 

· 1/4 cup(s) light mayonnaise (or non-fat mayonnaise)

· 1/4 cup(s) freshly grated Parmesan cheese 

· 3 tablespoon(s) fresh lemon juice 

· 1 tablespoon(s) olive oil 

· 1 teaspoon(s) anchovy paste 

· Coarsely ground black pepper 

· 1 package(s) (18-ounce) hearts of romaine lettuce, torn into bite-size pieces 

· Chicken-breast or dark meat optional 

 Directions

1. Preheat oven to 400 degrees F. 

2. Cut bread into 1/2-inch-thick slices. Rub bread slices, on both sides, with cut sides of garlic. Cut bread into 1/2-inch cubes; place in jelly-roll pan. Spray bread liberally with cooking spray. Bake 10 minutes or until golden-brown and crisp. Cool croutons in pan. 

3. Meanwhile, in large salad bowl, with wire whisk, mix together mayonnaise, Parmesan, lemon juice, olive oil, anchovy paste, and 1/4 teaspoon pepper. 

4. Add lettuce and croutons to dressing in bowl; toss to coat. 

Nutritional Information (per serving): Calories 140 * Total Fat 8g * Saturated Fat 2g * Cholesterol 7mg * Sodium 280mg * Total Carbs 13g * Dietary Fiber 2g * Sugars 0g * Protein 4g

Stuffed Pork Sandwiches for Two

 Yields: 2 servings

Total Time: 30 min

Prep Time: 30 min

Ingredients 

     · 2 4-ounce boneless pork chops, 1/2 inch thick, trimmed 

· 1 (1 ounce) thin slice Swiss cheese, cut in half (optional)

· 2 dill pickle sandwich slices 

· 1/8 teaspoon(s) salt 

· 1/8 teaspoon(s) freshly ground pepper 

· 1 1/2 teaspoon(s) canola oil 

· 2 whole-wheat hamburger buns, toasted 

· 1 teaspoon(s) Dijon mustard 

· 2 slice(s) tomato 

· 1 romaine lettuce leaf, cut in half 

Directions

1. Cut each pork chop nearly in half horizontally, stopping short of the opposite side. Open each chop and place between sheets of plastic wrap. Pound with a meat mallet or heavy skillet until flattened to an even thickness, slightly thicker than 1/8 inch. 

2. Place a piece of cheese and a pickle slice on one side of each flattened chop. Fold the chop over the filling, closing it like a book. Press the edges firmly together to seal. Season both sides with salt and pepper. 

3. Heat oil in a medium skillet over medium-high heat. Add the stuffed chops, reduce heat to medium, and cook until golden brown and cooked through, 3 to 5 minutes per side. 

4. To assemble sandwiches, spread the toasted buns with mustard and top each with a pork chop, tomato slice, and lettuce.

Nutritional Information (per serving): Calories 332 * Total Fat 13g * Saturated Fat 5g * Cholesterol 79mg * Sodium 612mg * Total Carbs 25g * Dietary Fiber 4g * Protein 29g

Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce

Serves: 4 

Total Time: 20 min

Oven Temp: 475 

Ingredients 

· 3/4 cup(s) panko (Japanese-style bread crumbs) 

· 2 tablespoon(s) sesame seeds 

· 1 large egg white 

· 1 teaspoon(s) Chinese five-spice powder 

· 1/2 teaspoon(s) salt 

· 1 pound(s) chicken-breast tenders 

· 1 tablespoon(s) olive oil 

· 1 small onion, chopped 

· 1/2 cup(s) ketchup 

· 1 tablespoon(s) brown sugar 

· 1 1/2 teaspoon(s) cider vinegar 

· 1 1/2 teaspoon(s) Worcestershire sauce  

Directions 

1. Preheat oven to 475 degrees F. In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently. Transfer crumb mixture to plate. 

2. In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder, and salt until foamy. Dip tenders in egg-white mixture, then in crumb mixture to coat. Place tenders on cookie sheet. Bake tenders 13 to 15 minutes or until they lose their pink color throughout. Do not turn tenders over. 

3. Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook 8 to 10 minutes or until soft and lightly browned. Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder. Pour sauce into small bowl; serve with tenders. 

Nutritional Information (per serving): Calories 280 * Total Fat 8g * Saturated Fat 1g * Cholesterol 66mg * Sodium 775mg * Total Carbs 23g * Dietary Fiber 2g * Protein 30g

Thai Crab-and-Green-Mango Salad

Ingredients 

 · 1 cup(s) rice vinegar 

· 1/4 cup(s) sugar 

· 1 tablespoon(s) sugar 

· 2 clove(s) garlic, minced 

· 2 Thai red chiles, minced 

· 3 carrots, finely julienned 

· 1/4 cup(s) fresh lime juice 

· 1/4 cup(s) fresh tangerine juice 

· 1 shallot, minced 

· 2 tablespoon(s) Asian fish sauce 

· 1/2 teaspoon(s) sambal oelek or other Asian hot sauce, optional 

· 1/3 cup(s) water 

· 2 large (about 1 pound each) green mangos, peeled and finely julienned 

· 2 seedless cucumbers, peeled, seeded, and finely julienned 

· 2 bunch(es) (6-ounces each) bunches watercress, thick stems discarded 

· 1/2 cup(s) shredded basil leaves 

· 1/3 cup(s) coarsely chopped mint 

· 1/4 cup(s) coarsely chopped cilantro 

· 1 pound(s) jumbo lump crab 

· 3 (green parts only) scallions, thinly sliced 

Directions

1. In a medium bowl, combine the vinegar with 1/4 cup of the sugar and half of the garlic and chiles. Add the carrots and let stand at room temperature for 1 hour. 

2. Meanwhile, in a bowl, combine the lime and tangerine juices, shallot, fish sauce, sambal oelek, and water. Stir in the remaining garlic, chiles, and 1 tablespoon of sugar. 

3. In a very large bowl, combine the green mango, cucumbers, watercress, basil, mint, and cilantro. Drain the carrots, shaking off the excess liquid, and add them to the bowl. Add the dressing and toss well. Transfer the salad to plates and mound the crab on top. Garnish with the scallions and serve. 

Nutritional Information (per serving) Calories 260 * Total Fat 2g * Saturated Fat 0 * Cholesterol 0g * Sodium 790mg * Carbs 31g * Dietary Fiber 4g * Protein 30g * 

Your opinion matters to me. Let me know what you think of this or any of my articles at ([email protected]), I'd love to hear your opinion and thoughts.  If there's anything regarding nutrition, exercise or fitness that you have questions about, feel free to email me.

Until next time Rxmuscle.com/Girl Readers, stay strong, stay focused and keep your eyes on your goals!

Fitfully yours,

Trainerlisa

[email protected]                                                                                                                                            

• < Prev
• Next >