Wednesday, July 27, 2011

Foil Packs and Kabobs

Here are some new fun summer recipes for foil packs and kabobs!

 Foil packs!

16 oz. (about 4 heads) baby bok choy, ends removed, separated into leaves
1 medium zucchini, cut into 1/2-inch chunks
12 oz. raw fish (two 6-oz. fillets or four 3-oz. fillets)
1/8 tsp. salt, or more to taste
1/8 tsp. black pepper, or more to taste
2 tbsp. thick teriyaki marinade or sauce (watch your carbs and sugars they are often hidden)
2 tbsp. low-sugar or sugar-free orange marmalade (optional) (I traded in for fresh lemon and lime and roasted them in with the fish instead!)

Preheat oven to 375 degrees. Lay an extra-large piece of heavy-duty foil on an extra-large baking sheet, and spray with nonstick spray.

Lay bok choy leaves in the center of the foil, and evenly top with zucchini. Lay fish fillets in a single layer over the veggies and sprinkle with salt and pepper. Set aside.

In a small bowl, combine teriyaki marinade or sauce with orange marmalade. Mix thoroughly. Evenly spoon mixture over the fish and veggies.

Place another extra-large piece of foil evenly over the baking sheet. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.

Bake in the oven for 20 minutes, or until fish  is fully cooked and veggies are tender.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.)

Serve fish  and veggies with extra sauce from the foil pack. If you like, season to taste with additional salt and pepper. Eat up!
Grilled Chicken Kabob with Caesar Salad
  • 1  pound boneless skinless chicken breasts, cut into 1-inch pieces
  • 8  medium green onions, cut into 4-inch pieces
  • 1  large red bell pepper, cut into wedges
  • 3/4  cup fat-free Caesar dressing
  • 1  bag (10 ounces) ready-to-eat romaine lettuce
  • 1/4  cup shredded low fat Parmesan cheese (1 ounce)
  1. 1Heat coals or gas grill for direct heat. Thread chicken, onions and bell pepper alternately on each of four 10-inch metal skewers, leaving space between each piece. Reserve 1/2 cup of the dressing for serving. Brush skewers with remaining 1/4 cup dressing.
  2. 2Cover and grill kabobs 4 to 6 inches from medium heat 10 to 12 minutes or until chicken is no longer pink in center.
  3. 3Arrange kabobs on romaine; top with cheese. Serve with reserved 1/2 cup dressing.
East – meets – West Beef Kabobs
  • 1  lb lean boneless sirloin, trimmed of all visible fat
  • 3  tablespoons reduced-sodium soy sauce
  • 1  tablespoon grated gingerroot
  • 1  teaspoon Worcestershire sauce
  • 1  teaspoon dried oregano
  • 1/2  teaspoon ground cumin
  • Pam spray
  • 2  cloves garlic, finely chopped
  • 1  sweet onion, such as Vidalia, cut into 16 pieces
  • 1  medium green bell pepper, seeded and cut into 16 squares
  • 12  cherry tomatoes
  • 1/4  teaspoon lite salt
  1. 1With sharp knife, cut sirloin into twenty 1-inch cubes; place in medium bowl. In small cup, stir together soy sauce, gingerroot, Worcestershire sauce, oregano, cumin. Stir soy mixture into beef. Cover bowl with plastic wrap; refrigerate at least 2 hours but not more than 24 hours, turning beef occasionally.
  2. 2Heat broiler. Spray broiler-pan rack with cooking spray. Alternately thread 5 beef cubes, 4 onion pieces, 4 bell pepper squares, and 3 cherry tomatoes onto each of four 18-inch wooden or metal skewers. Spray Pam on the meat and veggie skewers. Place skewers on broiler pan; sprinkle with salt. Broil 4 inches from the heat 8 to 10 minutes, turning every 2 minutes, until vegetables are tender and beef is cooked through.

1 comment: