Dinners and desserts with 300 calories or less

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Caribbean Chicken Kabobs

Prep Time:15 min

Start to Finish:35 min

Makes:8 servings

1 3/4 pounds boneless skinless chicken breast halves, cut into 1 1/2-

inch pieces

1/4 cup vegetable oil

3 tablespoons Caribbean jerk seasoning (dry)

1 small pineapple, rind removed and pineapple cut into 1-inch cubes

1 medium red bell pepper, cut into 1-inch pieces

1 small red onion, cut into 1-inch pieces

1. Brush grill rack with vegetable oil. Heat coals or gas grill for

direct heat.

2. Brush chicken with 2 tablespoons of the oil. Place chicken and

jerk seasoning in resealable plastic food-storage bag. Shake bag to

coat chicken with seasoning. Thread chicken, pineapple, bell pepper

and onion alternately on each of eight 12-inch metal skewers, leaving

1/4-inch space between each piece. Brush kabobs with remaining 2

tablespoons oil.

3. Cover and grill kabobs over medium heat 15 to 20 minutes, turning

once, until chicken is no longer pink in center.

Just 210 Calories

.

Grilled Spanish Chicken Supper

Prep Time:30 min

Start to Finish:30 min

Makes:6 servings

3 medium unpeeled baking potatoes, cut into 1/2-inch cubes (4 cups)

2 medium green or red bell peppers, chopped (2 cups)

1 large onion, coarsely chopped (1 cup)

12 large pimiento-stuffed olives, coarsely chopped

1 can (14 1/2 ounces) diced tomatoes with roasted garlic, undrained

1 tablespoon all-purpose flour

3 teaspoons chili powder

1 teaspoon salt

1 1/2 pounds chicken breast tenders (not breaded)

1. Heat coals or gas grill for direct heat. In large bowl, mix

potatoes, bell peppers, onion, olives and tomatoes. Stir in flour, 2

teaspoons of the chili powder and 1/2 teaspoon of the salt. Spoon

mixture into large heavy-duty aluminum foil bag.

2. Sprinkle remaining 1 teaspoon chili powder and 1/2 teaspoon salt

over chicken. Arrange chicken on top of vegetables. Double-fold open

end of bag. Slide foil bag onto cookie sheet to carry to grill.

3. Slide foil bag onto grill. Grill uncovered 4 to 5 inches from

medium-high heat about 20 minutes or until potatoes are tender and

chicken is no longer pink in center.

Just 240 calories

.

Grilled Black Bean- and Rice-Stuffed Peppers

Prep Time:10 min

Start to Finish:30 min

Makes:6 servings

1 can (15 oz) black beans, drained, rinsed

3/4 cup cooked white rice

4 medium green onions, sliced (1/4 cup)

1/4 cup chopped fresh cilantro

2 tablespoons vegetable oil

2 tablespoons lime juice

1 clove garlic, finely chopped

1/4 teaspoon salt

3 large bell peppers, cut lengthwise in half, seeds removed

1 plum tomato, diced

Additional chopped fresh cilantro, if desired

1. Heat coals or gas grill for direct heat. Cut three 18×12-inch

pieces heavy-duty foil. Spray with cooking spray.

2. Mix beans, rice, onions, 1/4 cup cilantro, the oil, lime juice,

garlic and salt. Place 2 bell pepper halves on one side of each foil

piece. Fill with bean mixture.

3. Fold foil over peppers so edges meet. Seal edges, making tight 1/2-

inch fold; fold again. Allow space on sides for circulation and

expansion.

4. Cover and grill packets over medium heat 15 to 20 minutes or until

peppers are tender. Place packets on serving platter. Cut large X

across top of each packet; fold back foil. Sprinkle with tomato and

additional cilantro.

Just 180 Calories

.

Grilled Garlic Steak Salad

Prep Time:30 min

Start to Finish:30 min

Makes:6 servings

Spicy Garlic Dressing

1/3 cup olive or vegetable oil

2 tablespoons chopped fresh parsley

3 tablespoons red wine vinegar

1 tablespoon lemon juice

1 teaspoon chopped fresh or 1/2 teaspoon dried oregano leaves

1/2 teaspoon crushed red pepper flakes

2 cloves garlic, finely chopped

Salad

1-pound beef boneless sirloin steak, 1 to 1 1/2 inches thick

1 large red or yellow bell pepper, cut into strips

1 cup sliced mushrooms (3 ounces)

1/4 teaspoon salt

1/8 teaspoon pepper

6 cups bite-size pieces salad greens

1. Heat coals or gas grill for direct heat. In tightly covered

container, shake all dressing ingredients; reserve 1/4 cup.

2. Cover and grill beef over medium heat 15 to 20 minutes, turning

once, until desired doneness. In medium bowl, toss bell pepper and

mushrooms with 2 tablespoons of the dressing; place in grill basket.

Cover and grill vegetables 5 minutes, shaking grill basket to turn

vegetables occasionally, until bell pepper is crisp-tender.

3. Sprinkle beef with salt and pepper; cut into 1/4-inch slices. Toss

beef and reserved 1/4 cup dressing. In large bowl, place salad

greens, vegetables and beef. Add remaining dressing; toss.

Just 220 Calories

.

Easy Salsa Chicken Burritos

Prep Time:20 min

Start to Finish:20 min

Makes:8 burritos

1 1/2 lb chicken breast strips for stir-fry

1 package (1 oz) taco seasoning mix

1 jar (16 oz) Thick `n Chunky salsa

1 package (11.5 oz) flour tortillas for burritos (8 tortillas)

Shredded lettuce, shredded cheese and bell pepper strips, if desired

1. In 10-inch nonstick skillet, cook chicken over medium heat,

stirring occasionally, until no longer pink in center.

2. Stir in taco seasoning mix and salsa. Cook until hot.

3. Spoon chicken mixture onto tortillas. Top with lettuce, cheese and

bell pepper strips. Roll up tortillas.

Just 260 Calories

.

Creamy Vanilla-Caramel Cheesecake

Prep Time:20 min

Start to Finish:5 hr 5 min

Makes:16 servings

15 reduced-fat chocolate or vanilla wafer cookies, crushed (1/2 cup)

2 packages (8 ounces each) reduced-fat cream cheese, softened

2/3 cup sugar

3 egg whites or 1/2 cup fat-free cholesterol-free egg product

2 teaspoons vanilla

2 cups vanilla low-fat yogurt

2 tablespoons all-purpose flour

1/3 cup fat-free caramel topping

Pecan halves, if desired

1. Heat oven to 300°F. Spray springform pan, 9×3 inches, with cooking

spray. Sprinkle cookie crumbs over bottom of pan.

2. Beat cream cheese in medium bowl with electric mixer on medium

speed until smooth. Add sugar, egg whites and vanilla. Beat on medium

speed about 2 minutes or until smooth. Add yogurt and flour. Beat on

low speed until smooth.

3. Carefully spread batter over cookie crumbs in pan. Bake 1 hour.

Turn off oven; cool in oven 30 minutes with door closed. Remove from

oven; cool 15 minutes. Cover and refrigerate at least 3 hours.

4. Drizzle caramel topping over cheesecake. Garnish with pecan

halves. Store covered in the refrigerator.

Just 175 Calories

.

Kelly in IL

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