Shrimp Kabobs

Prep: 15 minutes
Yield: 6 large Skewers

Ingredients:
1 lb frozen cooked shrimp, thawed under cold running water
2 small zuchinni, cut in thick slices
1 yellow bell pepper cut into 1 inch chunks
4 roma tomatoes, cut in thick slices
1 onion, cut in 1 inch chunks
1/4 cup cooking oil
1 tbs fresh minced garlic
1 cut lime

Alternate shrimp and vegetables on skewers. Combine oil and garlic to allow flavors to marry. Brush kabobs with oil and garlic mixture and cook over medium heat until shrimp is warmed through and veggies are tender. Spritz with lime and serve.

Tips and Tricks:

These were a huge hit with my family.  I like to drizzle with hot sauce for a bit of a kick.

Grilled Cheesy Potatoes

Prep: 10 minutes, grill 30 minutes
Yield: 6 servings

6 potatoes, thinly sliced
1 small onion, chopped
salt and pepper to taste
1/4 cup butter or margarine
1 cup shredded Cheddar cheese

Preheat grill for medium-high heat.
Coat one side of a piece of aluminum foil large enough to hold all the potatoes and vegetables with cooking spray. Place the potatoes, onion, and green bell pepper in the center of the foil, and season with salt and pepper to taste. Then place small pats of the butter or margarine over the vegetables.
Carefully seal all the edges of the foil around the vegetables to form a packet.
Place packet on the preheated grill, and grill for 20 minutes. Turn packet, and grill for 10 more minutes.
Carefully open packet, check for tenderness with a fork. If tender, sprinkle the cheese over the vegetables and allow it to melt. Transfer to a platter, and serve with your main entree.

Tips and Tricks:

Double wrap with foil to prevent burning.

Try adding in other veggies such as broccoli, cauliflower, zucchini or summer squash.

Tucanos Grilled Pineapple

My brother has been singing the praises of grilled pineapple, so I set out to find a good recipe and try it out. We have been loving this Tucanos Pineapple from Kieras Recipes. (I really only got a taste because my 8 year old gobbled up the rest.)

Ingredients:

* One half pineapple, cut into long spears
* 1 TBPS butter
* 1/2 cup brown sugar
* 1 Tsp. cinnamon, in all
* lemon juice


Fire up the grill to medium heat. Before putting the pineapple down, sprinkle the spears with half of the cinnamon and a little bit of brown sugar. This will facilitate a sweetness and instant carmelization when they hit the grill.

In a small saucepan, heat the butter, brown sugar and the rest of the cinnamon. Heat until bubbly and the sugar is properly melted.

Grill the pineapple spears over direct heat about 2-3 minutes per side, turning occasionally. Each time it turns, baste with a brush of glaze. When finished, plate up and drizzle a final amount of glaze on top.

Steaks With Veggie Salsa

Prep: 15 minutes
Cook: 10 minutes
Yield: 4 servings

1 mesdium zucchini, diced
2 tomatoes, diced
1 yellow bell pepper, seeded and diced
1 small red onion, diced
1/4 cup cilantro, chopped
1 Tbsp fresh lime juice
1 garlic clove, minced
1/4 tsp sea salt
3/4 tsp freshly ground pepper
1/4 tsp chili powder
4 4-oz sirloin steaks, trimmed of fat

In a small bowl, combine first seven ingredients plus a pinch of sea salt and 1/2 tsp pepper to make salsa. Then, heat a cast iron skillet over medium-high heat. In another bowl, combine chili powder with remaining sea salt and pepper. Sprinkle both sides of steak with spice mixture. Cook until done to taste--2 minutes on each side for medium-rare, 2 1/2 minutes on each side for medium. Let stand 5 minutes, then serve, topped with salsa.

Tips and Tricks
Instead of the chili powder mix, I used the meat rub from this recipe for Broiled Steaks. I also used lemon juice in the veggie salsa because I used the last of the lime juice for the steaks. Instead of a cast-iron skillet, I broiled the steaks for about 7 minutes per side. If your meat is thick, consider slicing it into thinner pieces, it will be easier to cook. Use dried cilantro if you do not have fresh.
Make It Healthier
Omit the salt.
How Kids Can Help
Dump salsa ingredients into bowl and measure spices.

Nutrition Facts
1 4-oz piece of steak plus 1/4 cup salsa equals 240 calories, 7 g fat, 2.5 g saturated fat, 7 g carbs, 2 g fiber, 3 g sugars, 36 g protein, 203 mg sodium, 66 mg cholesterol

Herbaceous Beef Burgers

Prep/Total Time: 30 minutes
Yield: 4 servings

1 1/2 pounds ground beef sirloin
1/3 cup finely chopped flat-leaf parsley
1/3 cup finely chopped dill
1/4 cup chopped chives
1 tablespoon Worcestershire sauce
Salt and pepper
One 4-ounce log goat cheese, quartered
olive oil
1/3 cup sour cream
1/4 cup Dijon mustard
3 tablespoons honey
4 crusty whole grain kaiser rolls, split
4 leaves green-leaf lettuce
1/4 seedless cucumber, thinly sliced
4 radishes, thinly sliced
4 thin slices red onion

Preheat a grill or grill pan to medium-high. In a large bowl, combine the beef, parsley, dill, chives and Worcestershire sauce; season with salt and pepper. Divide the mixture into 4 mounds. Press 1 piece of cheese into the center of each mound, then form a patty around the cheese. Drizzle the patties with olive oil and grill for 4 minutes on each side for medium.

Meanwhile, in a small bowl, combine the sour cream, mustard and honey; season with salt and pepper. Layer each roll bottom with lettuce, cucumber, radish, onion and a burger. Spread honey mustard sauce on the cut side of the bun tops and set into place.

Tips and Tricks
I used a little less than a pound of meat and made four smaller burgers. I used dried dill, fresh curly parsley, and omitted the chives altogether. You could also substitute green onions. I used spicy brown mustard in place of Dijon, cream cheese instead of goat cheese, and left the radishes off. Make sure the meat is sealed well around the cheese, because the cream cheese I used leaked out as the meat cooked.
Make It Healthier
Omit salt. Serve on whole wheat rolls. Use low-fat or fat-free sour cream.
How Kids Can Help
If you place the meat and ingredients into a plastic resealable bag, kids can mix the meat. Kids can also measure ingredients and mix the sour cream topping.

Make and Freeze: Chicken Casablanca

Prep To Freeze: 10 minutes
Prep To Cook: 30 minutes
Yield: 6 servings

1 package pita breads (6 total)
12 chicken tenderloins
1/2 cup chopped onion
1 cup chopped yellow, red and green sweet peppers
4 tablespoons olive oil
1/2 tsp pepper
2 tsp chopped garlic
1 Tbsp ground cumin
2 cups Greek style yogurt
2 tablespoons tahini
1/4 tsp red pepper flakes

In a large plastic bag, combine the chicken tenders, 2 Tbsp of olive oil, 1/4 tsp pepper, the garlic, cumin and red pepper flakes. Seal bag, squeeze air out and mix contents. In a large piece of foil, place the peppers and onions. Sprinkle with 1/4 tsp pepper, drizzle with remaining olive oil, and fold to seal. In a small plastic bag, combine the yogurt and tahini. Seal. Place foil packet, yogurt bag, chicken bag and pitas into another large plastic bag. Label and seal. Freeze flat for up to two months.

To Cook: Thaw in refrigerator overnight. In a small skillet, empty the contents of the foil packet and stir fry until cooked through. In another skillet, cook the chicken tenders until cooked through. Wrap pitas in foil and warm in oven if desired. To serve, top pitas with two chicken tenders, add pepper mixture and top with yogurt mixture.

Tips and Tricks
This dish can also be cooked on the grill. Place foil packet directly on grill grate. This dish also can be easily split into two. Find tahini in the international section of your grocery store. Use frozen, prechopped peppers to save time. If you don't have Greek style yogurt, use regular plain yogurt. Place the yogurt in a coffee filter, place the filter in a wire strainer, and suspend over a bowl to remove extra fluid.
Make It Healthier
Use extra virgin olive oil. Serve with whole wheat pitas.
How Kids Can Help
Kids can place peppers and spices into bags and foil packet. When cooking, kids can wrap the pitas in foil.

Tandoori Chicken

Prep: 5 minutes + marinating

Cook: 20 minutes

Yield: 4 servings

4 boneless, skinless chicken breasts

1/2 tsp curry powder

1/2 teaspoon red pepper flakes

1/2 tsp kosher salt

1/4 tsp ground ginger

1/4 tsp paprika

1/4 tsp ground cinnamon

1/4 tsp turmeric

2 Tbsp water

Mix the last seven ingredients together to make a paste. Rub paste into chicken and let sit 20 minutes. Grill over medium heat until cooked through.

Tips and Tricks

The paste turned out to be more watery, so I just poured it over the chicken and let it sit in a bowl. I also cooked the chicken in a skillet, but if you do this, I'd add a little oil too, because I didn't at first and I set off the smoke detector.

Make It Healthier

Reduce or omit salt.

How Kids Can Help

Measure spices. Pour over chicken.

Steak With Garlic-Wine Sauce

Prep: 40 minutes
Cook: 30 minutes
Yield: 6 servings

1 whole garlic bulb
1-1/2 teaspoons olive oil, divided
1 beef flank steak (1-1/2 pounds)
1 teaspoon coarsely ground pepper
3/4 teaspoon salt
2 tablespoons butter, divided
1/2 cup reduced-sodium beef broth
1 cup dry red wine or 1/4 cup grape juice and 3/4 cup additional reduced-sodium beef broth
1/4 cup thinly sliced green onions

Remove papery outer skin from garlic bulb (do not peel or separate cloves). Cut top off of garlic bulb; brush with 1/2 teaspoon oil. Wrap bulb in heavy-duty foil. Bake at 425° for 30-35 minutes or until softened. Cool for 10-15 minutes. Squeeze softened garlic into a small bowl; mash and set aside.

Sprinkle steak with pepper and salt. In a large nonstick skillet coated with cooking spray, cook steak over medium-high heat in remaining oil for 3-4 minutes on each side or until browned. Reduce heat to medium; add 1 tablespoon butter. Cook for 4-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Remove and keep warm.

Gradually add broth and wine or grape juice and additional broth to pan, stirring to loosen browned bits. Bring to a boil. Stir in mashed garlic. Reduce heat; simmer, uncovered, until liquid is reduced by half.

Strain sauce and return to pan; stir in remaining butter until melted. Thinly slice steak across the grain. Sprinkle with onions; serve with sauce.

Tips and Tricks
Most of the prep time is used roasting the garlic for the sauce. I used thin sliced meat to cut the cooking time, and I used the grape juice/broth combo in place of red wine. This recipe is also great on the grill.
Make It Healthier
Omit salt. Use unsalted butter or trans-fat free spread.
How Kids Can Help
Brush garlic bulb with oil and wrap in foil. Measure broth.

Nutrition Facts
3 ounces cooked beef with 2 tablespoons sauce equals 227 calories, 13 g fat (6 g saturated fat), 65 mg cholesterol, 439 mg sodium, 1 g carbohydrate, trace fiber, 22 g protein
Diabetic Exchanges
3 lean meat, 1 fat

Apple Thyme Chicken

Prep: 20 minutes
Cook: 15 minutes

Yield: 4 servings

6 tablespoons apple juice
6 tablespoons lemon juice
4-1/2 teaspoons cider vinegar
4-1/2 teaspoons canola oil
1-1/2 teaspoons dried thyme
4 boneless skinless chicken breast halves (4 ounces each)
2 medium apples, peeled and quartered
1 tablespoon honey
SAUCE:
2 teaspoons cornstarch
1/4 teaspoon dried thyme
3/4 cup apple juice

In a large bowl, combine the first five ingredients; mix well. Pour half of the marinade into a large resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate for at least 2 hours. Cover and refrigerate remaining marinade.

Coat grill rack with nonstick cooking spray before starting the grill. Drain and discard marinade from chicken. Dip apples in reserved marinade; set aside.

Combine the honey with the remaining marinade. Grill chicken, covered, over medium heat for 4-6 minutes on each side or until juices run clear, basting frequently with the honey marinade.

Grill apples, uncovered, for 3-5 minutes, basting and turning frequently or until lightly browned.

In a large saucepan, combine the cornstarch, thyme and apple juice until blended. Bring to a boil; cook and stir for 2 minutes or until thickened.

Slice the grilled apples; stir into sauce. Serve with chicken.

Tips and Tricks

This recipe is great on the grill, but works well using a grill pan inside. Buy pretrimmed chicken to save time.

Make It Healthier

Use 100% juice applejuice.

How Kids Can Help

Measure ingredients for marinade. Older kids can use a apple corer to slice apples.

Nutrition Facts
One serving (1 chicken breast half with 1/4 cup sauce) equals 266 calories, 3 g fat (1 g saturated fat), 66 mg cholesterol, 76 mg sodium, 22 g carbohydrate, 1 g fiber, 26 g protein
Diabetic Exchanges
3 lean meat, 1-1/2 fruit

Stuffed Grilled Zucchini

Prep: 25 minutes
Cook: 10 minutes
Yield: 4 servings

4 medium zucchini
5 teaspoons olive oil, divided
2 tablespoons finely chopped red onion
1/4 teaspoon minced garlic
1/2 cup dry bread crumbs
1/2 cup shredded mozzarella cheese
1 tablespoon minced fresh mint
1/2 teaspoon salt
3 tablespoons grated Parmesan cheese

Cut zucchini in half lengthwise; scoop out pulp, leaving a 1/4-in. shells. Brush with 2 teaspoons oil; set aside. Chop pulp. In a large skillet, saute pulp and onion in remaining oil. Add garlic; cook 1 minute longer. Add bread crumbs; cook and stir for 2 minutes or until golden brown.

Remove from the heat. Stir in the mozzarella cheese, mint and salt. Spoon into zucchini shells. Sprinkle with Parmesan cheese. Grill, covered, over medium heat for 8-10 minutes or until zucchini is tender.

Tips and Tricks
Make these zucchini boats in the oven if you're not grill savvy.
Make It Healthier
Use reduced-fat cheese. Omit salt.
How Kids Can Help
Scoop pulp from zucchini. Measure ingredients. Stir filling. Stuff zucchini boats. Older kids can shred cheese.

Nutrition Facts
2 stuffed zucchini halves (prepared with part-skim mozzarella) equals 186 calories, 10 g fat (3 g saturated fat), 11 mg cholesterol, 553 mg sodium, 17 g carbohydrate, 3 g fiber, 9 g protein
Diabetic Exchanges
1 lean meat, 1 vegetable, 1 fat, 1/2 starch

Grilled Bean Burgers

Prep: 25 minutes

Grill: 10 minutes

Yield: 8 servings

1 large onion, finely chopped

4 garlic cloves, minced

1 tablespoon olive oil

1 medium carrot, shredded

1 to 2 teaspoons chili powder

1 teaspoon ground cumin

1 can (15 ounces) pinto beans, rinsed and drained

1 can (15 ounces) black beans, rinsed and drained

1 1/2 cup quick-cooking oats

2 tablespoons Dijon mustard

2 tablespoons reduced-sodium soy sauce

1 tablespoon ketchup

1/4 teaspoon pepper

8 whole wheat hamburger buns

8 lettuce leaves

8 tablespoons salsa

In a large nonstick skillet, saute onion and garlic in oil for 2 minutes. Stir in the carrot, chili powder and cumin,; cook 2 minutes longer or until carrot is tender. Remove from the heat, set aside.

In a large bowl, mash the beans. Stir in the oats, mustard, ketchup, pepper and carrot mixture; mix well. Shape into 8 patties.

Coat grill rack with nonstick cooking spray before starting grill. Grill patties, covered, over medium heat for 4-5 minutes on each side or until heated through. Serve on buns with lettuce and salsa.

Tips and Tricks

This recipe is a great alternative to store-bought veggie burgers. I cooked mine in the broiler instead of on the grill. I also used less garlic.

Make It Healthier

Use green leafy lettuce. Use natural ketchup.

How Kids Can Help

Measure ingredients. Chop onions with food chopper. Stir bean mixture. Since this recipe contains no raw meat, older kids can shape the patties.

Nutrition Facts

1 burger equals 307 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 723 mg sodium, 53 g carbohydrate, 10 g fiber, 12 g protein

Diabetic Exchanges

3 1/2 starch, 1 very lean meat

Grilled Shrimp & Corn with Pasta

This recipe is courtesy of the latest issue of Parents magazine. I thought it looked yummy so its on my list to try out this week:

Yield: 6 servings

6 large plum tomatoes, halved
3 tsp olive oil, divided
1 lb medium shrimp, peeled and deveined
3/4 tsp salt, divided
4 ears of corn
12 oz bow-tie pasta
1 cup chicken broth
1/4 tsp pepper
1/2 cup heavy cream
1 tsp chipotle-pepper sauce
chopped cilantro, optional

Heat Grill. Brush cut side of tomatoes with 2 tsp oil and grill, cut side down without turning until charred. (About 10 minutes.) Remove from grill using spatula, transfer to cutting board, and chop. Set aside. Toss shrimp with remaining oil and sprinkle with 1/4 tsp salt. Grill, turning once, until cooked through, (about 6 minutes) set aside.

Bring a large pot of salted water to a boil. Add corn, and cook 3 minutes after water returns to boiling. Using tongs, remove corn from the water. Add pasta to boiling water and cook according to package directions for al dente, about 9 minutes. Drain well.

While pasta is cooking, use a large knife to cut corn from cobs. After draining pasta, add chicken broth to pasta pot and bring to a boil. Add corn, pepper, cooked pasta, tomatoes, cream chipotle-pepper sauce, and remaining 1/2 tsp salt. Tosss pasta with grilled shrimp. Sprinkle with chopped cilantro.

Tips & Tricks:
For kids with a milder palate, reserve pepper-sauce for adult plates only. Use canned corn to save time cooking & cutting fresh.

Make it Healthier:
In place of cream, use evaporated skim milk. Reduce salt & use low sodium, msg free broth.

Lemony Grilled Salmon

Prep: 10 minutes plus marinating

Cook: 15 minutes

Yield: 4 servings

1/2 cup honey

1/4 cup lemon juice

1/2 cup unsweetened pineapple juice

2 teaspoons teriyaki sauce

1 teaspoon grated lemon peel

1/2 teaspoon minced garlic

1/4 teaspoon crushed red pepper flakes

4 salmon fillets (6 ounces each), skin removed

8 lemon slices (3/4-in thick)

In a small bowl, combine the first seven ingredients. Pour 2/3 cup sauce into a large resealable plastic bag; add salmon. Seal well and turn to coat; refrigerate for at least 2 hours. Cover and refrigerate remaining marinade for basting.

Coat grill rack with nonstick cooking spray before starting grill. Arrange lemon slices on rack. Drain and discard marinade. Place each salmon fillet over two lemon slices.

Grill, covered, over medium heat for 5 minutes. Brush with some of the reserved marinade. Grill 10-15 minutes longer or until fish flakes easily with a fork, basting occasionally with remaining marinade.

Tips and Tricks

The lemon peel can be omitted without changing the flavor too much. Omit the red pepper for tender palates.

Make It Healthier

Use low-sodium teriyaki sauce.

How Kids Can Help

Arrange lemon slices on grill before starting. Measure ingredients. Turn sealed bag to coat salmon.

Italian Grilled Veggies

Prep: 10 minutes + marinating

Grill: 20 minutes

Yield: 2 servings

1/3 cup chopped green pepper

3 medium fresh mushrooms

1/2 cup fresh broccoli florets

1/2 cup fresh cauliflowerets

1/4 cup thinly sliced red onion

1/4 cup prepared Italian salad dressing

3 cherry tomatoes, halved

Place first 5 ingredients into a resealable plastic bag. Add salad dressing; seal bag and turn to coat. Refrigerate for one hour, turning at least once.

Transfer vegetables to a double thickness of heavy-duty foil (about 18x12). Fold foil around vegetables and seal tightly. Grill, covered, over medium heat for 20-25 minutes or until tender. Open foil carefully to allow steam to escape. Spoon into a serving bowl, stir in tomatoes.

Tips and Tricks

This recipe is designed to serve two people, but can be easily doubled or tripled for a larger family. I don't keep Italian dressing, so I make just enough of my own from scratch to marinate the veggies in. This is a make-ahead dish, you can put the vegetables in the refrigerator in the morning. This recipe goes well with Veggie Pizza Squares. Use half the cauliflower and broccoli on the grill and the other half for the appetizer.

Make It Healthier

Use light or fat-free salad dressing.

How Kids Can Help

Place veggies in bag. Turn to coat.

Nutrition Facts

3/4 cup (prepared with fat-free dressing) equals 58 calories, 1 g fat (trace saturated fat), 1 mg cholesterol, 446 mg sodium, 11 g carbohydrate, 3 g fiber, 3 g protein

Stuffed Grilled Zucchini

Prep: 25 minutes
Grill: 10 minutes
Yield: 4 servings

4 medium zucchini
5 teaspoons olive oil, divided
2 tablespoons finely chopped red onion
1/4 teaspoon minced garlic
1/2 dry bread crumbs
1/2 cup shredded mozzarella cheese
1 tablespoon minced fresh mint
1/2 teaspoon salt
3 tablespoons grated Parmesan cheese

Cut zucchini in half lengthwise; scoop out pulp, leaving 1/4-in. shells. Brush with 2 teaspoons oil; set aside. Chop pulp. In a large skillet, saute pulp and onion in remaining oil. Add garlic; cook one minute longer. Add bread crumbs; cook and stir for 2 minutes or until golden brown.

Remove from the heat. Stir in the mozzarella cheese, mint and salt. Spoon into zucchini shells. Sprinkle with Parmesan cheese. Grill, covered, over medium heat for 8-10 minutes or until zucchini is tender.

Tips and Tricks
Buy preshredded cheese to save time. Try different flavors of bread crumbs. Use food chopper to chop onion.
Make It Healthier
Use reduced-fat cheese. Omit salt. Make sure grill is not too hot to prevent scorching.
How Kids Can Help
Chop onions with food chopper. Spoon filling into shells.

Nutrition Facts
2 stuffed zucchini halves (prepared with part-skin mozzarella cheese) equals 186 calories, 10 g fat (3 g saturated fat), 11 mg cholesterol, 553 mg sodium, 17 g carbohydrate, 3 g fiber, 9 g protein
Diabetic Exchanges
1 lean meat, 1 vegetable, 1 fat, 1/2 starch

Firecracker Burgers

Prep: 20 minutes
Grill: 15 minutes
Yield: 4 servings

1 pound lean ground beef
1/4 chunky salsa
4 frozen breaded cheddar cheese jalapeno peppers, thawed
1/4 cup guacamole
4 hamburger buns, split and toasted
4 lettuce leaves
1/4 cup salsa con queso dip
1/4 cup sliced plum tomatoes
2 tablespoons sliced ripe olives
4 thin slices sweet onion

In a bowl, combine the beef and salsa. Shape into four patties. Place a jalapeno in the center of each wrap beef around jalapeno, forming a ball. Reshape into patties, about 3 1/2 in. to 4 in. in diameter and 1 in. thick.

Grill, covered, over medium-hot heat for 7-8 minutes on each side or until meat is no longer pink. Spread guacamole over toasted side of bun tops. On each bun bottom, layer lettuce, a burger, con queso dip, tomatoes, olives and onion; replace tops.

Tips and Tricks
I don't care for jalapeno peppers, so I omit them. In place of frozen, breaded peppers use fresh peppers, finely diced, and shredded cheddar cheese. In place of con queso dip, use slices of American cheese. Buy pre-made guacamole or make Light Guacamole yourself. Make smaller burgers for a larger yield.
Make It Healthier
Serve on whole wheat rolls. Use the leanest meat available. Use dark green leafy lettuce, such as romaine. Substitute fresh peppers and cheese for processed foods.
How Kids Can Help
Measure ingredients. Layer vegetables and cheese on buns.

Chili's Margarita Grilled Chicken Breasts

Yield: 4 servings
Prep: 2 hrs, including marinating

4 boneless, skinless chicken breasts
1 cup Margarita Mix liquid
1/4 cup lime juice
1Tbs sugar
1 Tbs Minced garlic
Freshly ground black pepper, to taste
Salt, to taste

Pour margarita mix, lime juice, sugar and garlic over chicken breast and let marinate for 2 hours in refrigerator. When ready to prepare drain and dust with black pepper to taste.Grilling works best, but you can also use an iron skillet and bring to medium high temperature.Spray an oil coating into pan and braise chicken breast until done on each side.

Tips & Tricks:
This is a recipe I modified for my lifestyle, since we don't use alcohol. The original recipe called for Tequila, which I substituted using lime juice.

How Kids Can Help:
Kids can pour the marinade mixture over the chicken & help spray pan with cooking spray.

Suggested Sides:
Mexican Rice, black beans & salsa.

Seared Lemon Chicken

Prep: 15 minutes, plus 30 minutes marinating
Cook: 20 minutes
Yield: 4 servings

4 boneless skinless chicken breasts
2 tablespoons olive oil, divided
2 tablespoons chopped fresh parsley, divided
1 tablespoon balsamic vinegar
1 tablespoon lemon juice
1 tsp honey
2 cloves garlic, crushed
grated zest of one medium lemon

Place the chicken in a shallow dish. Mix 1 tbsp olive oil, 1 tbsp parsley, balsamic vinegar, lemon juice, honey and garlic in a small bowl; pour over chicken. Turn the chicken to coat well with marinade. Chill for 30 minutes

Brush a nonstick grill pan with the remaining olive oil and heat until very hot. Transfer the chicken to the grill. Reserve the remaining marinade and set aside.

Quickly sear the chicken until browned, 1-2 minutes on each side. Reduce heat and cook, turning the chicken occasionally, until juices run clear, about 10 minutes longer.

Bring the reserved marinade to a boil in a small saucepan. Reduce heat and cook 5 minutes; pour over chicken. Remove the chicken from the grill pan; sprinkle with lemon zest and remaining parsley.

Tips and Tricks
This recipe can be easily adapted to an outdoor grill. If you don't have balsamic vinegar, red wine vinegar works just as well. The boiling the marinade step is very important, to eliminate the chance of food borne illness, so be sure to follow the directions carefully, or make fresh marinade instead. Use fresh basil in place of parsley if needed.
Make It Healthier
Trim fat from chicken. Grilling at high temperatures has been linked to formation of carcinogens. Add rosemary to the marinade to reduce the effects.
How Kids Can Help
Measure ingredients and mix marinade.
Miscellaneous
Lemon juice and parsley are both excellent sources of Vitamin C.

Nutrition Facts
1 serving equals 231 calories, 40 g protein, 3 g carbohydrate, 6 g fat (1 g saturated fat), trace fiber, 113 mg sodium