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Meat & Poultry


Morrocan Grilled Chicken:

For marinade:

3/4 c. lemon juice
1 tsp. tumeric
1/2 tsp. cumin
1/2 tsp. allspice
1 1/2 tsp. olive oil
1 pinch of pepper
1 pinch cardamom
1 pinch salt
3 minced garlic cloves
6 boneless, skinless chicken breasts
For sauce:
1 1/2 c. diced cucumber
1 c. chopped onion
2 tbs. minced fresh mint
8 oz. plain lowfat yogurt

Prepare marinade. Place chicken breasts in a large resealable plastic bag and cover with marinade. Seal bag and place in refrigerator for at least eight hours. Combine sauce ingredients in a small bowl, stir well, cover and refrigerate. Grill or broil chicken until cooked through. Thinly slice cooked chicken breasts diagonally into strips. Serve chicken with sauce on the side and garnish with shredded cabbage and chopped tomato.



Turkey Bacon Frittata:

4 slices cooked turkey bacon (chopped)

1 pinch black pepper
1 1/2 c. thinly sliced sweet onion
1 pinch ground nutmeg
6 large egg whites and 1 yolk lightly beaten
4 c. shredded spinach
1 oz. shredded low fat mozzarella

 Preheat oven to 450 degrees. Combine eggs, bacon, pepper and nutmeg in bowl and set aside. Add onion to skillet coated with cooking spray, saute until lightly browned. Add spinach, cover and cook 2 minutes. Add egg mixture, cook over medium-low heat until eggs are almost set. Cover handle of pan with foil (to avoid melting) and bake in oven for 5 minutes. Remove, sprinkle with cheese and return to oven until cheese melts.



Sun-Dried Tomatoes and Shrimp (serves 4)

20 dehydrated sun-dried tomatoes (not packed in oil)

1/2 c. boiling water
Cooking spray
1 lb. medium shrimp (peeled and deveined)
1/2 c. chopped green onion
3 tbs. fresh lemon juice
1 tbs. olive oil
3/4 tsp. dried Italian seasoning
1/4 tsp. black pepper
16 small pitted black olives
1 minced garlic clove
1/2 c. shredded parmesan cheese

Combine sun-dried tomatoes and boiling water in a bowl. Cover and let stand 30 minutes to rehydrate, then drain. Slice thinly and set aside. Place a nonstick cooking pan over high heat, spray with cooking spray, add shrimp and green onions and saute for five minutes. Add sun-dried tomatoes and all other ingredients except the parmesan cheese. Cook 1 to 2 minutes until heated through, sprinkle with cheese and serve hot.




Pork Tenderloin with Rosemary and Thyme (serves 4)

2 tbs. Dijon mustard

1/2 tsp. black pepper
2 tsp. chopped fresh rosemary
1 tsp. chopped fresh thyme
1 (1 lb.) boneless pork tenderloin

 Preheat oven to 350 degrees. Place tenderloin in shallow baking pan coated with cooking spray. Combine all ingredients and brush over tenderloin. Bake for 50 minutes or until meat thermometer registers an internal temperature of 160 degrees. Garnish with fresh herbs.



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