The Big BLOB Weight Loss Blog

I tried this mango recipe (courtesy the National Mango Board) last weekend. Delicious!!

Grilled Chicken with Mango Ginger Chutney

Serving Size: 6 to 8 servings

Prep Time:
20 Minutes

Cook Time:
About 40 Minutes

Ingredients:

No ingredients
Instructions:
Rinse chicken and pat dry. Pierce surface of meat with a fork and place in a resealable plastic bag with pureed mango, balsamic vinegar, oil, salt and pepper. Seal bag and marinate in the refrigerator for several hours or overnight. Combine all chutney ingredients in a medium saucepan and stir well. Bring to a boil; reduce heat and simmer, covered, for 20 minutes. Uncover and simmer over low heat for a few minutes more to cook off excess liquid; let cool. (May be made up to 2 weeks ahead. Store tightly covered in the refrigerator.) When ready to serve, remove chicken from marinade and grill over medium coals for about 5 to 7 minutes on each side minutes, or until cooked through. Serve with Mango Chutney.

Serving Tips:
Marinate time: several hours or overnight

I LOVE mangos. Mangos are one of my favorite fruits. Mexican Mangos are being sold across North America right now … so do take advantage of the season.

Here are two VERY SIMPLE ways I prepare mangos.

Mangos in Lime Juice.

How easy can you get. Peel and slice or dice your mangos. Add the juice of one or two limes and let sit for an hour or so. IF you want, add a tsp of sugar, honey or some artificial sweetner.

A variation to the above is to add is a 1/2 cup of plain yoghurt.

Mangos with Rose Syrup

This takes a tiny bit longer than the mangos and lime because you need to prepare a syrup.

1/2 cup Rose Water (available from middle eastern or East Indian food stores)
1/2 cup sugar (honey) or Splenda
bring just to a boil … then cool.

Pour over fresh mango slices.
Add a few mint leaves or rose petals for color and presentation.

Melanie

PS. I serve this as a “light” desert when I have guests. They invariably RAVE about both versions!

For some of us, grilling season is here. If you can, be sure to use fresh sage and rosemary because they are quite different from their dried counterparts!

Grilled Lemon-Sage Chicken

Serves 6
Fresh sage and rosemary impart a different flavor to grilled chicken. Tomato halves and corn on the cob can grill along with the chicken.

Marinade
1 teaspoon olive oil
1 teaspoon grated lemon zest
1/4 cup fresh lemon juice
1/4 cup chopped fresh sage leaves
1 tablespoon chopped fresh rosemary or 1 teaspoon dried, crushed
2 or 3 medium garlic cloves, minced
1 teaspoon black peppercorns, cracked
1/2 teaspoon salt
**********
6 boneless, skinless chicken breast halves (about 4 ounces each)
6 lemon slices, cut in half (optional)
Fresh sage leaves (optional)

In a large resealable plastic bag, combine the marinade ingredients. Discard all the visible fat from the chicken. Put the chicken with the smooth side up between two sheets of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a
rolling pin, lightly flatten the chicken to a thickness of 1/8 inch, being careful not to tear the meat. Add to the marinade. Seal the bag and turn to coat. Refrigerate for 30 minutes to 8 hours, turning occasionally. Discard the marinade.

Preheat the grill on medium-high. Grill the chicken for 6 to 7 minutes on each side, or until no longer pink in the center.
To serve, garnish with the lemon slices and sage leaves.

Nutrition Analysis (per serving)
Calories 125
Protein 26 g
Carbohydrates 0 g
Fiber 0 g
Sugars 0 g
Cholesterol 66 mg
Total Fat 1.5 g
Saturated 0.5 g
Polyunsaturated 0.5 g
Monounsaturated 0.5 g
Sodium 268 mg
Dietary Exchange
3 very lean meat

This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Here’s another great recipe from the American Heart Association

Toasted Ravioli with Italian Salsa
Serves 10
These tempting tidbits, traditionally deep-fried but baked in this recipe, boast an interesting fusion twist—a salsa flavored with herbs common to the Italian kitchen.

1 pound frozen beef ravioli (30 pieces)
Vegetable oil spray
1/4 cup fat-free or light Italian salad dressing
1/2 cup plain dry bread crumbs
1 1/2 teaspoons salt-free Italian herb seasoning

Italian Salsa
14.5-ounce can no-salt-added tomatoes with juice
1/2 small red onion, quartered
1 hot banana pepper or 1/2 small green bell pepper, seeds and ribs discarded
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
1 tablespoon fresh basil or 1 teaspoon dried, crumbled
1 medium garlic clove, halved
1 teaspoon balsamic or red wine vinegar
1/4 teaspoon sugar

Prepare the ravioli using the package directions, omitting the salt and oil. Drain in a colander.

Cool for at least 10 minutes.

Meanwhile, lightly spray two baking sheets with vegetable oil spray. Using a pastry brush, lightly coat the top of each ravioli with the dressing. Put the ravioli on the baking sheets.
In a small bowl or cup, combine the bread crumbs and herb seasoning. Sprinkle over the ravioli. (The ravioli can be refrigerated for up to 8 hours at this point.) In a food processor or blender, process the salsa ingredients for 15 to 20 seconds. (Salsa will keep in the refrigerator for up to four days.)

Preheat the oven to 400°F. Lightly spray the tops of the ravioli with vegetable oil spray. Bake the ravioli for 9 to 11 minutes. Drizzle the salsa over the ravioli or use the salsa for dipping.

Cook’s Tip: Some prepared ravioli may be high in sodium and saturated fat. When shopping,
select the one with the lowest sodium and fat values.

Nutrition Analysis (per serving)
Calories 133
Total Fat 2.0 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 8 mg
Sodium 259 mg
Carbohydrates 24 g
Fiber 2 g
Protein 6 g

This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

This is a fabulous low fat recipe courtesy the American Heart Association. Be sure to use FRESH lime … makes all the difference!!

Flank Steak Salad with Sesame-Lime Dressing

Serves 4; 1 1/2 cups salad, 2 ounces steak, and 2 tablespoons dressing per serving. The dressing in this recipe is a fine complement for grilled steak saved from a previous meal.

Salad
3 cups shredded napa cabbage (about 1/2 medium)
2 cups torn mixed salad greens (spring greens preferred)
8-ounce can sliced water chestnuts, rinsed and drained
7-ounce jar pickled baby corn, rinsed and drained
8 grape tomatoes or cherry tomatoes
4 medium green onions (green and white parts), sliced

Dressing
1/4 teaspoon grated lime zest
1/3 cup fresh lime juice
2 tablespoons honey
1 tablespoon plain rice vinegar
2 teaspoons sesame seeds, dry-roasted
Dash of cayenne
**********
12 ounces grilled flank steak, thinly sliced on the diagonal, warmed if desired
1/4 cup slivered almonds, dry-roasted

In a large bowl, toss together the salad ingredients.
In a small bowl, whisk together the dressing ingredients. Pour over the salad. Toss gently. To assemble, put the salad on plates. Arrange the steak slices over the salad. Sprinkle with the almonds.

Nutrition Analysis (per serving)
Calories 271
Total Fat 9.5 g
Saturated 2.5 g
Polyunsaturated 1.5 g
Monounsaturated 4.5 g
Cholesterol 33 mg
Sodium 170 mg
Carbohydrates 26 g
Fiber 6 g
Sugar 16 g
Protein 22 g
Dietary Exchanges
3 vegetable
1/2 other carbohydrate
2 1/2 lean meat
1/2 fat

This recipe is reprinted with permission from the American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Here is a great low-fat salad recipe from the American Heart Association … enjoy! If you can only find the marinated artichoke hearts, use them but be sure to rince off all the oil!

Tomato-Artichoke Toss

Serves 6; 1/2 cup per serving
A sprinkling of crumbled feta tops this mix of fresh spinach, sweet grape tomatoes, artichokes,
and basil.
7 ounces grape tomatoes, halved (about 1 1/2 cups)
1 ounce fresh spinach leaves, coarsely chopped (about 1 cup)
1/2 14-ounce can quartered artichoke hearts, rinsed, drained, and coarsely chopped
1/4 cup finely chopped red onion
1/4 cup chopped fresh basil leaves (about 1/3 ounce)
2 tablespoons balsamic vinegar
1/2 teaspoon sugar
1/4 teaspoon pepper
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes (optional)
1 ounce fat-free or reduced-fat feta cheese, rinsed and drained, crumbled.

In a large bowl, toss together all the ingredients except the feta. Sprinkle with the feta.

Nutrition Analysis (per serving)
Calories 30
Total Fat 0.0 g
Saturated 0.0 g
Polyunsaturated 0.0 g
Monounsaturated 0.0 g
Cholesterol 0 mg
Sodium 233 mg
Carbohydrates 6 g
Fiber 1 g
Sugars 3 g
Protein 2 g
Calcium 12 mg
Potassium 122 mg
Dietary Exchanges
1 vegetable

This recipe is reprinted with permission from the American Heart Association Low-Salt Cookbook, Third
Edition, Copyright © 2006 by the American Heart Association. Published by Clarkson Potter/Publishers, a
division of Random House, Inc. Available from booksellers everywhere.

Here is a great stomach warming, comfort food that is totally satisfying inspite of it low fatness!

I was going to save it until the raspberry and peach season, but then realized that frozen raspberries and peaches are available year round!

Peach-Raspberry Cobbler

Serves 8
Cobblers get their names from the cobbled or bumpy appearance of the biscuitlike topping that bakes on a bubbly fruit filling. Serve this one warm on its own or with a scoop of fat-free or lowfat vanilla frozen yogurt or ice milk.

Topping
1/3 cup all-purpose flour
1/4 cup whole-wheat flour
2 tablespoons light brown sugar
1 tablespoon wheat germ
1 teaspoon baking powder
2 tablespoons light stick margarine

Filling
1/2 cup sugar
2 tablespoons all-purpose flour
1/2 teaspoon ground ginger
3 cups fresh or frozen unsweetened sliced peaches or nectarines
3 cups fresh or frozen raspberries
3 tablespoons water
**********
Egg substitute equivalent to 1 egg, or 1 egg
2 tablespoons fat-free milk
Preheat the oven to 400°F.

In a medium bowl, stir together all the topping ingredients except the margarine. Using a pastry blender, cut in the margarine until the mixture resembles coarse crumbs. Make a well in the center. Set aside. For the filling, in a small bowl, stir together the sugar, 2 tablespoons allpurpose flour, and ginger.

In a large saucepan, bring the peaches, raspberries, and water to a boil over high heat (it’s not necessary to thaw frozen fruit). Reduce the heat and simmer, covered, for 5 minutes, or until soft, stirring often.

Stir in the flour-ginger mixture. Cook until thickened and bubbly, stirring constantly. Reduce the heat; keep the filling hot. In a small bowl, stir together the egg substitute and milk. Using a fork, stir into the topping mixture just until moistened. Pour the hot filling into an ungreased 1 1/2-quart baking pan. Immediately spoon the topping in small mounds onto the hot filling. Bake, uncovered, for 20 to 25 minutes, or until a wooden toothpick inserted into one of the biscuit mounds comes out clean. Serve warm.

Nutrition Analysis (per serving)
Calories 172
Total Fat 2.0 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 99 mg
Carbohydrates 38 g
Fiber 5 g
Protein 3 g

This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.