Grilled Chicken Skewers

Gretchen Roberts

Try this Mediterranean inspired dish to keep your body in top shape

INGREDIENTS

1/4 cup fresh lemon juice
2 Tbsp. olive oil
2 cloves garlic, minced
1 tsp. minced fresh rosemary
1/4 tsp. salt
1 lb. boneless, skinless chicken tenders
Bamboo skewers
Serves 4

INSTRUCTIONS

1. Combine first five ingredients in a glass dish or resealable plastic bag. Add chicken tenders and coat thoroughly. Marinate in refrigerator for 30 minutes.

2. Soak bamboo skewers in water for 30 minutes.

3. Heat grill to medium. Thread chicken onto bamboo skewers and grill 3-4 minutes on each side or until juices run clear. Discard remaining marinade.

NUTRITION FACTS (per serving):

194 calories
24 g protein
2 g carbs
7 g fat
0 g fiber
64 mg cholesterol
222 mg sodium
0.5 g sugar

 This sounds yummy!!

Gourmet Protein

 

 

Seared Ahi Tuna (Serves 2)

INGREDIENTS

2 Tbsp. balsamic vinegar
2 Tbsp. soy sauce (or 2 teaspoons of wheat-free tamari for gluten-free option)
1 Tbsp. of grated fresh ginger
1 clove garlic, minced
1 green onion (scallion) thinly sliced (optional)
1 tsp. lemon juice
2 (6-8 ounce.) fresh, sushi-grade ahi tuna steaks (3/4-inch thick)

INSTRUCTIONS

1. Mix balsamic vinegar, soy sauce, ginger, garlic, green onions and lemon juice together in a large bowl.
2. Place tuna steaks in bowl with the marinade, cover tightly and refrigerate for at least an hour.
3. Heat a non-stick skillet over medium-high to high heat. When the pan is hot, remove tuna from the marinade and sear them for 1 minute to 1½ on each side for rare tuna (keep on heat longer if you want the tuna more cooked through)
4. Remove from pan, and slice into 1/4-inch thick slices. Serve alone, atop a bed of lettuce or with brown rice.

NUTRITION FACTS (per serving)

213 calories
51 g protein
3 g carbs
2 g fat
0 g fiber
270 mg sodium

 

This recipe is sounds tasty! I can't wait to try this out. 

Photo courtesy by Muscle & Fitness