Monday, May 10, 2010

Stuffed Prosciutto Wrapped Chicken

Source: Me!

  • 4 boneless, skinless chicken breasts
  • fresh basil, juiliened
  • goat cheese
  • sundried tomatoes, sliced
  • salt & pepper
  • prosciutto


  1. Defrost chicken. Preheat over to 375 F. Pound chicken breasts until they are quite thin. Sprinkle with a little salt and pepper.
  2. Julienne the basil. I am a tool and didn't know how to do this before. You just roll up the basil and slice it! So easy! Chop up the sundried tomato.
  3. Stuff each chicken breast with about a tbsp of goat cheese, 1 tbsp of chopped subdried tomatoes and some basil.
  4. Roll up and wrap in prosciutto. The prosciutto is sticky enough that you don't need toothpicks.
  5. Cover a baking sheet in foil and spray. Bake for around 20-25 mins. The chicken is thin so it cooks quickly.


These were SO, SO good. I wish I had a photo, because the presentation was even gorgeous. I would make these for guests, with red potatoes and green beans. The prosciutto keeps all the moisture in the chicken breasts and the flavours are amazing. We had them with spinach and garlic stuffed portobellos, topped with a little goat cheese.

Thursday, May 6, 2010

Sole in Ginger Sauce and Cilantro Slaw

Source: South Beach Diet Book

  • Sole (we used 6 thin filets)
  • 2/3 c. sherry
  • 1/4 c. soy sauce
  • 2 tsp fresh garlic
  • 2 tsp fresh ginger
  • 1/3 c. green onion, chopped
  • 1/2 tsp fresh ground black pepper


Preheat the oven to 400 F. Whisk sherry, soy, garlic, ginger, onion and pepper in a bowl. Spray a glass baking dish and pour sauce over fish. Bake for about 12 minutes, or until fish flakes with a fork.


This was a nice way to prepare sole. The original recipe called for orange roughy, but to be quite honest, I don't know what the hell that is. The recipe you could use sole, cod or flounder instead, so basically any white fish will do. This didn't have overwhelming flavour, but it was tastey! I served it with snap peas in the skillet with garlic and soy and some cilantro slaw (see below).

Source: A combination of the South Beach Diet Book and Me :)


  • Cilantro mayo
  • 1 bag of coleslaw mix
  • 2 stalks of green onion, chopped
  • 1/2 c. of fresh cilantro, loosely packed

Cilantro mayo:

  • 3/4 c. reduced fat mayo (I used Hellman's with olive oil light)
  • 3/4 c. cup of loosely packed cilantro leaves
  • 1 tbsp lime juice
  • 1 tsp soy sauce
  • 1 tsp fresh garlic

Combine ingredients in a food processor and blend until quite smooth.


Make the cilantro mayo. Mix the mayo with the other salad ingredients.


You definitely have to be a cilantro lover to enjoy this salad, which thankfully, I am! It was very fresh tasting a nice compliment to the fish.

Wednesday, May 5, 2010

Marinated Chicken and Grilled Veggies

Source: Kalyn's Kitchen Blog

  • 1/2 c. extra-virgin olive oil
  • 1/4 c. white wine vinegar
  • 3 tbsp low-fat mayo (not miracle whip)
  • 1 tbsp Worchestire Sauce
  • 1 tbsp Lemon juice
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tbsp paprika
  • 2 tsp onion powder
  • 1 tsp thyme
  • 4 boneless, skinless chicken breasts


Mix the marinade ingredients together. Marinate chicken all day. Grill, continuously brushing marinade over chicken.

Source: Me


  • 1 eggplant, peeled and cut into 1" cube pieces
  • 1 8 ounce package of mushrooms, cut in half
  • 1 red pepper, cut into 1" pieces
  • 1 green pepper, cut into 1" pieces
  • 1/2 red onion, cut into 1" pieces
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1 tsp fresh group pepper
  • 1 tsp garlic salt
  • 1 tsp onion salt
  • 1 tsp fresh garlic
  • 1 tbsp vegetable spice


Mix olive oil and spices together. Toss vegetables in the mixture until they are all coated. Grill in a grill basket while the chicken is cooking.


We each had a chicken breast, with veggies and a spinach salad. It was a TON of food and such a good way to get in a lot of vegetables. I had never cooked an eggplant before and was pleasantly surprised that it just took on the flavour of the other ingredients. Also, I was a bit skeptical of the chicken when I saw the marinade but OMG it was so, so good. The chicken was really moist and by continuously brushing it with the marinade while it was grilling, so flavourful!

Tuesday, May 4, 2010

Rosemary Garlic Salmon

Source: South Beach Diet Book


  • 1 tsp salt
  • 1 tsp cracked black pepper
  • 1 tbsp dried rosemary
  • 1 tsp garlic powder
  • Salmon fillets
  • Extra virgin olive oil (EVOO)
  • Grill and tin foil

Mix the rub ingredients up in a bowl. Lightly brush salmon with olive oil. Rub the dry ingredients onto both sides of the salmon with your fingers.

Place tin foil over grill. Heat grill. Lightly brush foil with EVOO so the salmon doesn't stick. Grill salmon until done, about 8 minutes on each side.


We usually have salmon on the grill cooked in lots of butter and BBQ sauce, which is not exactly diet friendly. Although I was a bit skeptical as to how flavourful this would be, it was DELICIOUS!! The rosemary goes perfectly with salmon and the olive oil makes the outside a little crispy and really locks in the flavour. I served it with grilled asparagus and a spinach salad. This will definitely become a regular addition to our meal rotation!