Counting down calories, counting on fine flavor

March 25, 1998|By Elizabeth Hiser | Elizabeth Hiser,Eating Well

You might think that limiting your dinner entrees to 300 calories will leave you decidedly hungry and quite possibly depressed. But how about a grilled sirloin salad? Just 215 calories.

Every day we get calls and letters from readers requesting recipes that Eating Well has published over the years -- recipes that are both low in fat and calories. So here we've collected our top entrees at 300 calories or less.

Spice-Crusted Chicken With Citrus Salsa

Makes 4 servings

SALSA:

2 navel oranges

1/2 small red onion, finely chopped

2 tablespoons fresh lime juice

2 tablespoons chopped fresh cilantro

1 jalapeno pepper, seeded and minced

1 small clove garlic, minced

salt and freshly ground black pepper to taste

CHICKEN:

1 tablespoon ground coriander

1 tablespoon ground cumin

1 1/2 teaspoons freshly ground black pepper

1 teaspoon kosher salt

4 boneless, skinless chicken breasts, trimmed of fat (1 to 1 1/4 pounds total)

To make salsa: With a sharp knife, remove skin and white pith from oranges and discard. Working over a bowl, cut orange segments from their surrounding membranes. Stir in onion, lime juice, cilantro, jalapeno and garlic. Season with salt and pepper. (The salsa will keep, covered, in the refrigerator for up to 8 hours.)

To make chicken: Heat a small skillet over medium heat. Add coriander, cumin and pepper; toast, stirring constantly, until aromatic, about 45 seconds. Transfer to a small bowl and add salt.

Prepare a grill or preheat broiler.

Coat chicken with spice mixture. Grill or broil on a lightly oiled rack until the chicken is opaque in the center, 4 to 5 minutes per side. Top with citrus salsa.

Per serving: 185 calories, 31 grams protein, 3 grams fat (0.5 gram saturated fat), 10 grams carbohydrate, 485 milligrams sodium, 72 milligrams cholesterol, 2 grams fiber

Grilled Sirloin Salad

Makes 4 servings

1 clove garlic, chopped

2 tablespoons reduced-sodium soy sauce

2 tablespoons balsamic vinegar

2 teaspoons sesame oil

2 teaspoons brown sugar

1 teaspoon chopped fresh ginger

2 teaspoons black peppercorns, crushed

3/4 pound beef sirloin, trimmed of fat

salt to taste

16 scallions, white part only

1 red bell pepper, halved lengthwise

12 cups washed, dried and torn salad greens, such as escarole, curly endive, radicchio or watercress

2 cups bean sprouts

Prepare a grill.

In a blender or food processor, combine garlic, soy sauce, vinegar, oil, brown sugar and ginger; blend until smooth. Set aside.

Press peppercorns into both sides of sirloin. Season with salt. Grill sirloin, scallions and bell-pepper halves until meat is medium-rare and vegetables are slightly charred, 6 to 8 minutes.

Let sirloin rest for 5 minutes before slicing. Cut against the grain into very thin slices. Cut scallions into 1-inch pieces. Slice pepper lengthwise into strips.

In a large bowl, toss greens and bean sprouts with reserved dressing. Arrange on a platter or 4 plates. Top with sirloin and grilled vegetables. Serve immediately.

Per serving: 215 calories, 22 grams protein, 8 grams fat (2.4 grams saturated fat), 16 grams carbohydrate, 325 milligrams sodium, 50 milligrams cholesterol, 4 grams fiber

Pub Date: 3/25/98

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