Posted in Cajun, Cooking Styles/Techniques, Grilling, Main Courses, Poultry, Rice, Side Dishes

A spice to Life

One of the best ways to create delicious and flavorful low fat meals is by adding spices.  Most spices have very few calories and no fat.  The grilled chicken breast that we for dinner tonight offered something flavorful to what could normally be a very boring.  The only thing to be aware of is that you want to marinate the chicken breasts the night before so they can pick up all the flavors.  If there are spices that you do not like in the recipe, have fun and substitute with something that you do like. 

Enjoy and happy spicing!!

Grilled Cajun Chicken Breast with Spicy Rice

Serves 6

Prep time: 10 minutes

Cook time: 45 minutes

Chicken Marinade:

¼ cup orange juice

Juice of 1 lime

¼ cup rice wine vinegar

1 tablespoon rum

1 tablespoon oregano

1 tablespoon Cajun seasoning

2 tablespoons paprika

1 teaspoon chipotle seasoning

1 teaspoon thyme

¼ teaspoon allspice

2 pounds skinless/boneless chicken breast

Spicy Rice Ingredients:

2 cups vegetable broth

1 teaspoon paprika

½ teaspoon Cajun seasoning

1 cup long grain brown rice

1 cup corn kernels

½ green bell pepper – chopped

1/3 cup black beans from a can – drained and rinsed


  1. Combine all marinade ingredients in a large sealable bag, add chicken breast and marinate overnight.
  2. The night of dinner: Combine the vegetable broth, paprika and Cajun seasoning to a boil then add rice.  Simmer for 45 minutes.
  3. While rice is cooking, combine corn and bell pepper in a small bowl, add 1 tablespoon water and cook in the microwave on high for 2 minutes.  Add beans and set aside.
  4. Heat grill on high heat, remove chicken from marinade and discard marinade.
  5. Spray grill with cooking spray and add chicken breast.  Grill for 5 – 7 minutes on each side until cooked through.
  6. When rice is cooked, add corn and beans and spoon onto a serving platter.  Place chicken breasts on top and serve.

Estimated Nutritional Value per serving:

Calories = 473                                              Fat = 3 grams

Posted in Dessert, Meringue

Very Sweet – Treat

I love the inside of pecan pie but find myself picking off the pecans and skipping the crust because I know that they are very high in calories and fat.  This dessert inspiration comes from pecan pie but without all the fat and calories.  I removed the nuts and crust from the pie and did a meringue topping instead.  What I came out with is a very sweet but delicious custard like dessert.  Dean says this reminds him of flan with a meringue topping.  However, it really cannot be in the “flan” family because it has no dairy in it and no caramel like sauce.

  We both tried it after it came out of the oven and though it was great but unfortunately, I refrigerated it and it lost a lot in the cooling process.  So I decided this would best be served slightly warm or at room temperature.  The refrigeration does not do it justice.

Check it out:

Molasses Meringue Cups

Preheat oven 350o

Serves 10

Prep time: 15 minutes

Cook time: 30 minutes

Filling Ingredients:

1 cup brown sugar

1 cup egg substitute

¼ cup light corn syrup

¼ cup molasses

¼ teaspoon salt

1 tablespoon vanilla extract

1 ¼ tablespoon cornstarch

Meringue Ingredients:

3 egg whites – at room temperature

½ teaspoon vanilla

¼ teaspoon cream of tartar

4 tablespoons sugar


  1. Spray 10 4 ounce ramekins with cooking spray and set on a baking sheet.  Set aside
  2. In a mixing bowl, beat together brown sugar, egg substitute, corn syrup, molasses, vanilla and cornstarch on high speed until well combined.  Set aside.
  3. In a different mixing bowl and using different beaters, combine egg whites, vanilla and cream of tartar and beat on medium speed for about 1 minute until soft peaks form.  Gradually add sugar, one tablespoon at a time, and beat on high speed for 4 -5 additional minutes until stiff glossy peaks form and sugar is dissolved.
  4. Assemble the cups by evenly pouring a little batter into each cup then spooning the meringue on top and spreading it until all the filling is covered.
  5. Bake at 350o for 15 minutes then lower the temperature to 325o and bake another 10 – 15 minutes.  The cups are done when you shake the baking pan and the filling inside is not jiggling.
  6. Remove from heat, cool for about 30 minutes and serve slightly warm.

Estimated Values per Serving:

Calories = 180                                        Fat = trace