Recipes by Shoshana Pritzker, RD Photos by Paul Buceta
When you’re trying to save a few bucks and calories, home cooking is the way to go. Try these speedy lunch and dinner ideas that taste as good as take-out, but without the guilt.
Chicken Kabobs with Greek Salad
Prep time: at least 1 hour
Total time: at least 1.5 hours
Makes 3 servings
12 oz boneless, skinless chicken breast, cubed
2 cups romaine lettuce, chopped or torn
¼ cup cucumber, cut into chunks
1 small onion, sliced
¼ medium tomato, cubed
¼ each red and green bell pepper, cubed
Juice of 1 lemon
1 tbsp olive oil
¼ cup fat-free feta cheese
3 black or green olives
*Cut a few extra slices of onion and peppers to add to chicken skewers, if desired.
Marinade:
1 tsp dried oregano
2 cloves garlic, minced
¼ tsp of salt
1 tsp of black pepper
3 tbsp lemon juice
¼ cup olive oil
1. Place all marinade ingredients into a sealable bag. Add chicken and refrigerate for 1-2 hours (or overnight).
2. Thread chicken on skewers, alternating with extra pepper and onion slices, if desired. Note: If using wooden skewers, be sure to soak them in water for at least 30 minutes prior to grilling.
3. Grill for 10-12 minutes on each side, or until chicken is cooked through. Meanwhile, toss romaine, onion, cucumber, tomato, peppers, feta and olives in the lemon juice and olive oil.
4. Remove chicken from grill. Serve with Greek salad and tzatziki sauce*.
Nutrients per serving:
Calories: 410, Fat: 18 g, Carbohydrates: 17 g, Fiber: 5 g, Protein: 46 g
*Tzatziki Sauce
Total time: 10 minutes
Makes 8 servings
1 8 oz container of plain non-fat Greek yogurt
1 cucumber
1 tbsp olive oil
1 tsp dried dill
2 cloves garlic, minced
dash of salt
dash of pepper
1. Place all ingredients in a food processor or blender. Blend until smooth. Store in refrigerator.
Nutrients per serving:
Calories: 34, Fat: 2 g, Carbohydrates: 2 g, Fiber: 0 g, Protein: 3 g
Spaghetti Squash with Shrimp Alfredo
Prep time: 10 minutes
Total time: 1 hr 15 minutes
Makes 4 servings
4 wedges Laughing Cow cheese (Light Creamy Swiss flavor)
¼ cup plain non-fat Greek yogurt
¼ cup parmesan or Romano cheese, grated
pepper to taste
1 tbsp fresh basil, chopped
24 jumbo shrimp
1 gourd spaghetti squash, cooked
1. In a saucepan, heat cheese wedges on medium-low heat. Add yogurt, remaining cheeses and pepper to taste. Stir until combined, then lower heat and cook for 8-10 minutes.
2. Meanwhile, separate the strands of the spaghetti squash by running a fork along the flesh from top to bottom, starting at the stem. Place in large bowl.
3. Lightly coat a frying pan with cooking spray and sauté shrimp. Season with salt and pepper to taste. Cook for 1-2 minutes per side or until pink and cooked through.
4. Add fresh basil to the sauce, stir, and remove from heat. Serve 1 cup of spaghetti squash topped with 2 tbsp sauce and 5-6 shrimp.
Nutrients per serving: Calories: 237, Fat: 4 g, Carbohydrates: 17 g, Fiber: 2 g, Protein: 33
How to Cook Spaghetti Squash
Method 1: Preheat oven to 375 F. Cut squash in half (lengthwise). Scrape out the seeds with a spoon or knife. Bake rind side up for about 30 minutes at 375 F.
Method 2: Cut squash in half, remove seeds and pulp. Microwave rind side up for 6 to 8 minutes. Let squash stand a few minutes afterward as it’s extremely hot.
Chicken Waldorf Salad Sandwich
Total time: 10 minutes
Makes 1 serving
3 oz grilled chicken, diced
½ oz walnut pieces
¼ apple, diced
4 red grapes, halved
3 tbsp plain nonfat Greek yogurt
2 slices whole-grain bread
1. In a bowl, combine the first five ingredients. Spoon half the mixture onto one slice of bread. Top with romaine lettuce and second slice of bread.
Nutrients per serving: Calories: 392, Fats: 13 g, Carbohydrates: 33 g, Fiber: 8 g, Protein: 42 g
