Chicken and Vegetable Envelopes

Ingredients

• 4  boneless, skinless chicken breasts (about 1 1/4 lb)
• 2  green and/or red bell peppers, cut into strips
• 1  lb red potatoes, thinly sliced
• 1/4  cup barbecue sauce
• 1  tablespoon orange juice
• 1/4  teaspoon salt
• 1/4  teaspoon cracked black pepper
• 1/8  teaspoon ground red pepper (cayenne)

Directions

1. 1Spray unheated grill rack with cooking spray. Heat coals or gas grill for direct heat.
2. 2Place each chicken breast in center of a 12-inch by 18-inch piece of foil. Divide bell peppers and potatoes evenly over chicken breasts.
3. 3In small bowl, stir together barbecue sauce, orange juice, salt, black pepper and red pepper. Evenly drizzle over chicken and vegetables.
4. 4Bring up 2 long sides of each piece of foil and double-fold with a 1-inch wide fold. Double-fold each end to form a packet.
5. 5Place packets, seam side up, on rack. Cover and grill packets 4 to 6 inches from medium heat 20 to 25 minutes or until vegetables are tender and instant-read thermometer inserted in the thickest portion of breast reads 160°F and juices run clear. Place packets on plates. Cut a large X across top of packet; fold back foil.

GRILLED TOFU

 use extra firm Tofu. 

Here's what I marinated the tofu in:
Sesame oil
Soy sauce
Orange Juice
Brown sugar
Garlic
Curry Powder

And here's what I put in the peanut sauce:
Onion
Garlic
Olive oil
Chili flakes
Cilantro
Cumin 
Organic Peanut Butter
Lite coconut milk
Lemon juice 
Soy sauce.

 skewer the tofu with Lemon Grass stalks .  I put them into my Panini maker. Worked like a charm.

Grilled Zucchini

zucchini 12-14 inches long, sliced in slices 1/2 to 5/8 inch thick.
1/2 cup your favorite Italian salad dressing
(for South Beach choose dressing with less than 2 carbs per serving; I like Newman's Own Olive Oil and Vinegar dressing)1 tsp. garlic powder or garlic puree (optional)
1 -2 tsp. dried oregano, basil, thyme, rosemary, or a combination (optional)

Cut zucchini into slices, making sure the slices are the same thickness. Combine salad dressing with garlic powder and dried herbs of your choice, if using. (I like this both with and without the extra flavorings. This is one place where fresh herbs are not better.) Put zucchini slices into ziploc bag, pour in marinade and let zucchini marinate 4 hours or longer, even as long as all day if desired.

To cook zucchini, preheat grill to medium-high. (You can only hold your hand there for 3-4 seconds.) You can spray the grill with non-stick spray if desired, but you don't really need it.

Place zucchini on grill, having a spray bottle handy for taming any flames that shoot up from the oil in the marinade. After about 4 minute, check for grill marks, and rotate zucchini a quarter turn. Cook 3-4 more minutes on first side.

Turn zucchini to second side and cook about 4 minutes more, or until zucchini is starting to soften quite a bit, with the outside slightly charred and browned. Season with salt and fresh ground black pepper and serve hot.

Steak Tacos

Ingredients:
1 1/2lbs sirloin steak
Marinade-
1/2 cup orange juice
4 tablespoons vegetable oil
2 tablespoons lime juice
4 teaspoons cider vinegar
1 teaspoon dried oregano
1 teaspoon salt
1/2 teaspoon black pepper
Tacos-
10 (8 inch) flour tortillas
shredded Monterey jack cheese
lettuce
tomato
Guacamole

Cooking Instructions:

Step 1: In a medium bowl combine orange juice, oil, lime juice, cider vinegar, oregano, salt and pepper. Add steak and toss in the marinade. Cover and refrigerate for a few hours or overnight.
Step 2: Heat an outdoor grill to high heat. Remove steak (reserving the marinade) and place onto the grill. Grill steak for 3-4 minutes per side and brush with the reserved marinade occasionally while grilling. Remove from the grill and slice into thin strips.
Step 3: Place a bit of guacamole onto the bottom of each flour tortilla. Top with steak strips, cheese, lettuce and tomato.
(Makes 5 Servings)

Jerk Wings

Ingredients:
3lbs chicken wings
6 green onions (chopped)
1 onion (chopped)
1 jalapeño pepper (seeded and minced)
¾ cup soy sauce
½ cup distilled white vinegar
¼ cup vegetable oil
2 tablespoons brown sugar
1 tablespoon fresh thyme (chopped)
½ teaspoon ground cloves
½ teaspoon ground nutmeg
½ teaspoon ground allspice

Cooking Instructions:

Step 1: In a food processor combine green onions, onion, jalapeño pepper, soy sauce, vinegar, vegetable oil, brown sugar, thyme, ground cloves,  ground nutmeg and ground allspice. Blend until smooth.
Step 2: Place chicken wings into a bowl and pour the marinade over the wings. Toss to coat. Cover and refrigerate for 4 hours to overnight.
Step 3: Lightly grease grill grate. Place chicken wings onto the grill and cook turning as needed until chicken wings are fully cooked (the internal temperature has reached 165 degrees).
(Makes 4 Servings)

Chicken Kebabs

INGREDIENTS :Boneless Chicken2 lb Thick Curd2 tbsp Lemon Juice2 tbsp Saltto taste Cooking Oil or Oil Spray2 tbsp 
TO GRIND :Mint Leaves6 stks Coriander Leaves6 stks Ginger2 inch Garlic6 cloves Green Chili5 nos
 EXTRA SEASONING :Onion1 noBell pepper / Capsicum (Yellow , Red )1/2 each Red Chili Powder1 tsp Salt to taste Lemon Juice1 tbsp 
FOR GRILLING :Bamboo Skewer Stick 4 nos

DIRECTIONS:

1. Step1
   Cut the Chicken into medium pieces. Clean them and keep it ready. Chop the onion, bell peppers into square pieces. Grind the items given in the “To Grind” Section.
2. Step2
   Marinate the chicken with the ground paste, curd, salt and lemon juice for at least 2-3 hrs, overnight is better. It makes the chicken juicy. Mix the cut onion, bell pepper, red chili powder, salt and lemon given in section “Extra seasoning”.
3. Step3
   Apply some oil coating on the skewer and arrange the chicken, onion and bell pepper alternatively. Spray some oil on top of the arranged chicken. Line boiler bottom pan with aluminum foil and arrange the stick on the top pan. I used broiler pan to collect the juice released from the chicken. If you don’t have broiler pan, use the regular oven pan lined with aluminum foil.
4. Step4
   If you have grill, you can grill them till they are cooked and coated with slight brown and black spots.
   or Preheat the conventional oven to 375 F. Keep the chicken in the middle layer and cook for about 25-30 min. Turn the skewer stick in the middle for even dryness on the chicken. If you are using the regular oven pans, remove the water collected in the middle of the cooking.
5. Step5
   Change the conventional oven setting to broiler mode and keep the chicken pan just below the top rack for about 2-3 min. Turn the sides and keep for another 2-3 min. This is to coat slightly with black spots.

Vegetarian Barbecue

Recipe Ingredients

1 each: yellow and green zucchini, cut lengthways into slices 1/4-in. (5-cm) thick.
1 each: red and orange peppers, seeded and cut into 8 pieces
8 white mushrooms
1 small red onion, cut into 8 segments
2 Tbsp. (30 mL) olive oil
1 Tbsp. (15 mL) balsamic vinegar
1 1/2 tsp. (7 mL) each: fresh or dried oregano, basil and parsley

Preparation 

Preheat barbecue to medium-high. Thread vegetables onto skewers; set aside. In a bowl, mix oil, balsamic vinegar, salt and pepper together. Brush vegetables with sauce. Sprinkle with herbs. Place vegetables on an oiled grill and cook 2-3 min. per side, until tender-crisp.

For a South Asian Desi Twist: 

Add 1 teaspoon of cumin power and 1 teaspoon of coriander powder to the oil marinade, before brushing the vegetables with it.  Once brushed, lightly sprinkle chili powder over the vegetables before barbecuing.

Salmon with Curry Yogurt Sauce Recipe

Recipe Ingredients

4 salmon steaks or pieces of fillet (about 1 in. thick and 6 oz each) 1/4 tsp each salt and pepper Nonstick cooking spray 1 cup lowfat plain yogurt 2 Tbsp each chopped cilantro and sliced scallions 1 Tbsp each honey and curry powder

Recipe Preparation

1. Heat broiler. Line a baking pan with nonstick foil. Place salmon on pan; sprinkle with salt and pepper and coat with nonstick spray. Broil 8 to 10 minutes or just until cooked through. 

2. Meanwhile, combine remaining ingredients and serve with salmon.

Note: Salmon (rich in vitamin D) helps your body absorb the calcium in dairy foods like yogurt.

Jamaican Chicken

1 chicken cut into portions
5 green onions
2 chili peppers
1 clove garlic
2 tablespoons grated ginger (ginger)
1 teaspoon dried thyme
1 teaspoon paprika
1 pinch cinnamon
5 tablespoons white vinegar
5 tablespoons white soy sauce


How we make:

Beat in grinder all the ingredients except the chicken, making a paste. Brush chicken pieces with it and let marinated for 24 hours. Bake in the oven grill add now and then from the marinade.

Weight Watchers Asparagus and Potato Frittata recipe...grilled shrimp

This frittata is tasty, healthy, easy and inexpensive to make. It’s 4 WW points per serving and makes a beautiful breakfast, brunch or light dinner.

Makes 4 servings

Ingredients
4 large eggs
4 egg whites
1 lb asparagus
1 large baking potato, peeled and thinly sliced
1 onion, chopped
1/2 cup nonfat milk
1/4 cup grated Parmesan cheese, divided
1/4 teaspoon baking powder
1/2 teaspoon salt

Preparation
1. Preheat the oven to 350 degrees F.
2. Place the potato in saucepan and cover with water by 3 inches.Cover the pan and bring to boil over high heat; boil for about 5 minutes.
3. Add the asparagus and boil for 2 more minutes.
4. Drain and set aside to cool.
5. In a bowl, combine the whole eggs and egg whites, three tablespoons of the Parmesan cheese, milk, baking powder and salt. Mix in the potato and asparagus.
6. Heat an oven-proof nonstick pan, spray with nonstick spray and add the chopped onion.
7. Cook for about 2 minutes, stirring occasionally.
8. Add the egg mixture and reduce the heat to medium.
9. Cover and cook for about 10 minutes (until almost set).
10. Uncover the skillet and sprinkle the remaining Parmesan cheese.
11. Transfer to the oven to cook for about 5 minutes (until browned).
12. Invert onto a plate and cut into wedges prior to serving.

WW POINTS per serving: 4
Nutritional information per serving: 197 calories, 7.2g fat, 3.3g fiber

 It’s very fast and easy, and has a nice, subtle flavor (you can add more garlic and pepper if you want a stronger flavor).

Weight Watchers Grilled Shrimp Scampi recipe
Makes 4 servings

Ingredients
1 1/2 lbs medium shrimp, peeled and deveined
1 tablespoon minced garlic
3 tablespoons chopped fresh parsley
1/4 cup olive oil
1/4 cup lemon juice
1 dash crushed red pepper flakes
1 dash ground black pepper, to taste

Preparation
1. In a large, non-reactive bowl, stir together the garlic, parsley, olive oil, lemon juice, and black pepper. Season with crushed red pepper, if desired.
2. Add the shrimp; toss well to coat.
3. Marinate in the refrigerator for about 30 minutes.
4. Preheat the grill to high heat. Thread the shrimp onto skewers,piercing once near the tail and once near the head.
5. Discard any of the remaining marinade.
6. Lightly oil the grill grate. Grill for about 2-3 minutes on each side (or until the shrimp turns opaque).

WW POINTS per serving: 5
Nutritional information per serving: 205 calories, 11g fat, 0.1g fiber

Eggplant Cooked in the Pickling Style

1 inc ginger, fresh, cube, peeled, chopped 6 ea garlic, cloves, peeled 1/4 cup water 1 3/4 lb eggplant (1 large or 2 small) 1 1/2 cup oil, vegetable 1 tsp fennel, seeds, whole 1/2 tsp kalonji (black onion seeds) or cumin seeds 3 ea tomatoes, medium, peeled, finely chopped 1 Tbsp coriander, ground 1/4 tsp tumeric, ground 1/8 tsp cayenne 1/2 tsp salt 1) Put the chopped ginger and garlic in a blender or processor. Add 1/4 cup water and blend until fairly smooth. 2) Cut eggplant into slices or wedges that are 3/4 inch thick and about 2 inches long. Set a sieve over a bowl. 3) Heat 1/2 cup of oil in a deep, 10 to 12 inch frying pan or saucepan over a medium-high flame. When hot, put as many eggplant slices as the pan will hold in a single layer. Let them turn a reddish brown color. Turn them over and brown the opposite sides. Remove slices and put them in the sieve. Add another 1/2 cup of oil to the frying pan and heat it. Brown a second batch of eggplant slices, as you did the first. You will probably need to do 3 batches, adding fresh oil to the frying pan each time. (Either let the eggplant drain for about an hour at this point or remove some of the oil later.) 4) Put 3 tablespoons of oil in the frying pan and heat it over a medium flame. When hot put in the fennel seeds and kalonji, or substitute whole cumin seeds (the recipe will be much more authentic with the kalonji. As soon as the fennel seeds turn a few shades darker (just a few seconds), put in the chopped tomato, the ginger-garlic mixture, coriander, turmeric, cayenne and salt (original recipe called for 1 1/4 teaspoons salt; we thought this far too much). Stir and cook for 5 to 6 minutes, breaking the tomato pieces with the back of a slotted spoon. Turn the heat up slightly and continue to stir and cook until the spice mixture becomes thick and pastelike. 5) Put the fried eggplant slices in the sauce and mix gently. Cook on medium-low heat for about 5 minutes, stirring very gently. Cover the pan, turn heat to very low and cook another 5 to 10 minutes if you think necessary. (Oil will have collected at the bottom of the frying pan. Use a slotted spoon to lift eggplant out of this oil when you serve.) The dish may be served hot or cold. If served cold, refrigerate with its oil and take it from the oil only when you serve.