Cooking Class Recipes- June
Posted By:Carene Montjoy
Posted On:June, 03rd 2008
Category: Nutrition
 

Did you miss the Cooking Class with Chef Weeks?  Here are some low calorie recipes you will love!

Seafood Kabobs:
Calories: 130
Fat: 2 grams
Protein: 21 grams
Carbs: 2 grams

INGREDIENTS:
1 oz seafood scallops
2 oz raw shrimp, deveined and shelled
1 oz salmon filet
1 tablespoon lemon juice
1 tablespoon white wine
1 teaspoon lemon pepper

DIRECTIONS:  Combine the above ingredients and let marinade for 4-8 hours.  Add to skewers and grill until done.  (Tip: If you are using wooden skewers, soak in water for an hour before putting them on the grill so they wont burn.)

"Calorie Free" Cole Slaw:
Calories: 15 calories
Fat: 0 grams
Protein: 1 gram
Carbs: 3 grams
Yeilds 20 -1/2 cup servings

INGREDIENTS:
2- 16oz bags of slaw mix (with cabbage and carrots)
1/2 cup chopped green pepper
1 cup Vidalia onion chopped
1 bottle of Walden Farms Calorie Free Coleslaw Dressing (found in our store)
1/4 cup of apple cider vinegar
1 tablespoon splenda

DIRECTIONS: Combine all the ingredients in a large mixing bowl and mix well.  Allow slaw to sit for 6-8 hour before serving for ideal taste.

Lower Calorie BBQ Chicken:
Calories: 140
Fat: 2.5
Protein: 25 grams
Carbs: 1 gram
Marinade yeilds 3-4 servings

INGREDIENTS:
4 oz skinless, boneless chicken breast
1/4 c of Walden Farms BBQ Sauce (found in our store)
Mango Salsa Marinade (see ingredients below)

Mango Salsa Marinade:
1/2 mango- peeled, seeded and chopped
1/4 cup red bell pepper finely chopped
1 fresh green onion chopped
1 tablespoon chopped cilantro
1 fresh jalapeno chili pepper seeded and finely chopped
1 tablespoon lime juice
1 tablespoon lemon juice

DIRECTIONS:  Marinade chicken breast in BBQ sauce and Mango Salsa Marinade in refrigerator for 4-8 hours.  Coat chicken breast with BBQ sauce and grill over medium heat until done.

Low Calorie Baked Beans:
Calories:  90
Fat:  2.5 grams
Protein:  5 grams
Carbs:  12 grams
Yeilds: 12 1/2 cup servings

INGREDIENTS:
2- 15 oz cans of pint/ navy beans (mixed) rinsed and drained
3/4 cup of Walden Farms Calorie Free Honey BBQ sauce (found in our store)
10 slices of Butterball lite turkey bacon
2 tablespoons Splenda
1 packed teaspoon of lite brown sugar
2 teaspoons of liquid smoke
1 teaspoon salt
2 tablespoons yellow mustard
1/4 teaspoon garlic powder
2 tablespoons ketchup
1 teaspoon chili powder

DIRECTIONS:  Preheat oven to 350 degrees.  Spray non stick skillet with Pam cooking spray.  Fry turkey bacon until dark and crisp.  Rinse and drain pinto/ navy beans and add to mixing bowl.  Add 3/4 cup of Walden Farms Calorie Free Honey BBQ sauce.  Chop/ Crumble turkey bacon into small pieces and add to beans.  Add remaining ingredients and mix well.  Add beans to oven safe dish and bake for 40 minutes.