Manhattan Clam Chowder

Manhattan Clam Chowder

Serves: 6

Load up on healthy lycopene with this tomato-based seafood stew.

Ingredients
1 tablespoon canola oil
1/2 cup chopped onion
1/2 cup chopped bell pepper (any color)
1 medium potato, peeled and chopped
1/2 cup chopped celery
1/2 teaspoon dried thyme
1/8 teaspoon paprika
1/8 teaspoon salt
1 can (14 1/2 ounces) petite diced tomatoes
1 tablespoon tomato paste
1 can (14 1/2 ounces) vegetable broth or fat-free reduced-sodium chicken broth
1 container (6 ounces) baby clams or littleneck clams, drained

Directions
1. In a pot over medium heat, warm the oil. Add the onion, pepper, potato, celery, thyme, paprika, and salt. Cook, stirring, for about 5 minutes, or until the vegetables start to soften. Add the tomatoes, tomato paste, and broth. Simmer for 10 minutes. Add the clams. Heat gently just until hot.

Nutritional Facts per serving
CALORIES 82.9 CAL
FAT 2.8 G
SATURATED FAT 0.2 G
CHOLESTEROL 9.6 MG
SODIUM 388.1 MG
CARBOHYDRATES 8.3 G
TOTAL SUGARS 4.2 G
DIETARY FIBER 2.3 G
PROTEIN 5.4 G

Salsa Chicken

Number of Servings: 6

Ingredients:
4 boneless, skinless chicken breasts
1 cup salsa
1 package reduced sodium taco seasoning
1 can reduced fat cream of mushroom soup (condensed)
1/2 cup reduced fat sour cream

Directions: Add chicken to slow cooker. Sprinkle taco seasoning over chicken. Pour salsa and soup over chicken. Cook on low for 6 to 8 hours. Remove from heat and stir in sour cream. Serve with rice. You can also do the same thing in a 9x13in casserole dish. Bake at 350 degrees for a hour or so or until the chicken is done.

Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 157.2
Total Fat: 3.3 g
Sodium: 654.2 mg
Total Carbs: 6.7 g
Dietary Fiber: 0.9 g
Protein: 24.3 g

Pulled Pork

Makes 12 servings, 3 ounces each

1 tablespoon extra-virgin olive oil
2 medium yellow onions, diced
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons paprika
1 teaspoon cayenne pepper
12 ounces beer, preferably lager (1 1/2 cups)
3/4 cup ketchup
3/4 cup cider vinegar
1/2 cup whole-grain mustard
2 tablespoons tomato paste
1 canned chipotle pepper in adobo sauce, minced, plus 1 tablespoon adobo sauce (see Ingredient Note)
1 5-pound bone-in Boston butt (see Shopping Tip)

1. Preheat oven to 300°F. Heat oil in a large Dutch oven over medium-low heat. Add onions and cook, stirring occasionally, until lightly browned and very soft, about 20 minutes.
2. Increase heat to high; add chili powder, cumin, paprika and cayenne and cook, stirring, until fragrant, 1 minute. Add beer, ketchup, vinegar, mustard, tomato paste, chipotle pepper and adobo sauce; bring to a boil. Reduce heat to medium-low and simmer, uncovered, stirring occasionally, until the sauce is slightly thickened, 10 minutes. Meanwhile, trim all visible fat from the pork.
3. Remove the pan from the heat and add the pork, spooning sauce over it. Cover the pan, transfer to the oven and bake for 1 1/2 hours. Turn the pork over, cover, and bake for 1 1/2 hours more. Uncover and bake until a fork inserted into the meat turns easily, 1 to 2 hours more.
4. Transfer the pork to a large bowl and cover with foil. Pour the sauce into a large measuring cup or glass bowl and refrigerate until the fat and sauce begin to separate, 15 minutes. Skim off the fat. Return the sauce to the pan and heat over medium-high until hot, about 4 minutes.
5. Remove the bone and any remaining pieces of fat from the meat. The bone should easily slip away from the tender meat. Pull the pork apart into long shreds using two forks. Add the hot sauce to the meat; stir to combine. Serve hot.

NUTRITION INFORMATION: Per serving: 283 calories; 13 g fat (4 g sat, 6 g mono); 97 mg cholesterol; 10 g carbohydrate; 29 g protein; 2 g fiber; 489 mg sodium; 529 mg potassium.
Nutrition bonus: Selenium (46% daily value), Zinc (29% dv), Vitamin A (17% dv), Potassium (15% dv).
1 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 3 1/2 medium-fat meat

TIP: Ingredient Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the specialty spice section of most supermarkets. Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.

Shopping tip: Boston butt (or “Boston-style butt,” “fresh pork butt,” “pork shoulder”) can weigh upwards of 10 pounds, so you may have to ask your butcher to cut one down for this recipe.

MAKE AHEAD TIP: Cover and refrigerate for up to 3 days or freeze for up to 2 months

From EatingWell.com

Lime-Jalapeño Chicken

Prep Time: 20 mins
Makes 4 Servings:
Per Serving: Calories: 142 , Saturated Fat: 0 g , Total Fat: 4 g , Carbs: 2 g , Dietary Fiber: 0 g , Protein: 22 g , Cholesterol: 62 mg , Sodium: 92 mg

Ingredients: 1/4 cup(s) lime juice
2 tablespoon oil, canola
1 tablespoon vinegar, white
1 teaspoon cumin, ground
1/4 teaspoon salt
1 pepper(s), jalapeno
1 1/4 pounds chicken, breast

Instructions: 1. Whisk lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno. Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.

2. Preheat grill to high heat. Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Let cool slightly; thinly slice crosswise. Serve warm or chilled.

To make ahead: Marinate chicken in the refrigerator for up to 1 day and/or refrigerate cooked chicken for up to 1 day. Slice just before serving.

From www.jillianmichaels.com

Chicken Marsala Florentine

By Julie Smith Phillips

4 boneless, skinless chicken breasts
1/4 c. all purpose flour
salt & pepper to taste
1 tbsp. dried oregano
2 tbsp. olive oil
3/4 c. butter
3 c. sliced portobello mushrooms
3/4 c. slivered sun-dried tomatoes
1/2 bag of fresh spinach
1 c. Marsala wine

Place chicken breasts between two pieces of wax paper and pound to 1/4" thick with mallet. Dust chicken with flour, salt, pepper & oregano. In a large skillet saute chicken in olive oil over medium heat. Cook until done, turning to cook evenly. Set chicken aside and keep warm. In the same pan, melt the butter over medium heat; add mushrooms, sun-dried tomatoes and Marsala wine. Cook for 10 min stirring occasionally. Mix in spinach and cook for 2 minutes. Serve over chicken on top of garlic mashed potatoes or linguine. YUM!

Pretzel-and-Mustard Baked Chicken

Baking with a pretzel crust puts a slim spin on fried chicken.
Serves 4

INGREDIENTS
2 cups pretzel nuggets
1/2 cup spicy brown mustard
2 tablespoons skim milk
3/4 teaspoons kosher salt
Parchment paper
3 pounds skinless chicken parts (including bones)

PREPARATION
Heat oven to 375°. Pulse pretzels in a food processor until nuggets become coarse crumbs. Whisk mustard, milk and salt in a bowl. Line a large baking sheet with parchment paper. Roll each piece of chicken in mustard mixture, rubbing off excess into a bowl. Coat chicken with crumbs and place on baking sheet. Bake until juices run clear when pierced with a fork, about 45 minutes. Serve warm.
The skinny
430 calories per serving, 9.7 g fat (2.3 g saturated), 23.8 g carbs, 0.5 g fiber, 52 g protein

From SELF Magazine

Skinny Gingies (Ginger Snaps)

12 Days of Holiday Cookies
Day 2: Skinny Gingies

Serves: 20

These gingerbread cookies are perfect for the Santa who is watching his figure.

INGREDIENTS
1 cup all-purpose white flour
3/4 cup whole wheat flour
1/4 tsp ground allspice
1/4 tsp baking soda
1/4 tsp ground cinnamon
1/4 tsp ground cloves
1/4 tsp ground ginger
1/4 tsp ground nutmeg
1/8 tsp salt substitute
1/4 cup Splenda brown
1/4 cup dark molasses
1/4 cup Smucker's sugar-free syrup
2 tbsp Dannon Light n' Fit Vanilla yogurt
2 tbsp unsweetened applesauce

DIRECTIONS
1. Combine flours, allspice, baking soda, cinnamon, cloves, ginger, nutmeg, and salt well in a medium bowl.
2. In a large bowl, use a wooden spoon to beat molasses, syrup, Splenda brown, applesauce, and yogurt until well blended.
3. Pour the dry ingredients into the larger bowl and mix until a stiff dough forms.
4. Press the dough into a disc, cover with plastic wrap, and refrigerate 30 minutes.
5. Preheat oven to 375 degrees and spray 2 cookie sheets with non-stick spray.
6. On a lightly floured surface, roll out dough to 1/4-inch thickness. Using a 2-inch gingerbread man cookie cutter, cut out cookies. Gather the dough scraps, re-roll, and keep making gingerbread men until all dough is used up.
7. Use a spatula to transfer cookies to cookie sheets, placing them 1-inch apart.
8. Bake for 7-10 minutes, or until golden brown, rotating sheets halfway through to ensure even baking. Remove to wire racks and let cool completely.
Makes 20 gingerbread men.
Serving size: 1 cookie

NUTRITION INFO (per serving)
Calories: 61.9
Fat: 0.2 g
Carbohydrates: 13.7 g
Protein: 1.4 g

From SparkPeople