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 Beef, Grilling, Sauces, Saute`, Vegetables

Getting Saucy

Sauces are a great way to make a boring or basic dinner into something a little more special.  The problem with sauces are that many include butter or heavy cream but I found way to “lighten” it up so that you can enjoy a rich tasting sauce without all the guilt and fat.  Tonight, we had grilled London Broil and asparagus accompanied with a Wine and Sambuca (Italian liquor) Sauce.  Try it out, it’s something a little different but my family thought was worth it.  Enjoy & Happy Cooking!!

Grilled London Broil and Asparagus

Prep and cooking time: 30 minutes

Serves 4


1 – 1 1/4 pounds london broil

Sat and pepper to season meat and asparagus

About 20 stalks asparagus (approximately 5 per person)

Onion powder to season asparagus


1. Season meat with salt and pepper.  For asparagus, break off the bottom portions by applying light pressure toward the bottom and allowing each to break on its own.  Discard the bottom pieces that broke off.  Spray asparagus with cooking spray then sprinkle with onion powder, salt and pepper.

2. Heat a double burner indoor grill on medium hight heat.  Spray with cooking spray and add asparagus to one side and london broil to the other.  Grill london broil for 10-12 minutes on each side (for medium rare) or 13 – 15 minutes on each side (for medium to well done). 

3. continue to turn asparagus as they are grilling and remove from grill when they are browned and no longer stiff (about 10 – 15 minutes). Set the asparagus on a serving platter and cover to keep warm.

While meat and asparagus are grilling, the sauce can be prepared.

Wine Sauce with Sambuca

Prep and cooking time: aproximately 15 minutes.

Makes about 2 cups


1 scallion – finely chopped

2 tablespoons Sambuca

2 tablespoons white wine vinegar

½ cup white wine

1 ½ cups fat free chicken broth

*1 teaspoon tarragon – powdered in mortar and pestal

*6 peppercorns – mashed in mortar and pestal

½ cup egg substitute

2 tablespoons flour

2 teaspoons fresh parsley – finely chopped

1 tablespoon low calorie butter spread


  1. In a small saucepan, combine scallion, sambuca and vinegar, cook until reduced by half (about 7 minutes).  Remove from heat and set aside in a small bowl.
  2. In a saucepan, whisk together wine, chicken broth, tarragon, peppercorns, egg substitute and flour.  Cook on medium low heat, stirring constantly, until mixture becomes thick and bubbly.  Remove from heat, add parsley and butter spread.
  3. Serve on the side with meat and asparagus.

*If you do not have a mortar and pestal, you can use the dried tarragon as it is from the bottle and use already ground pepper.