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July's Best Recipes from Chef Meg

By: , SparkPeople Blogger
8/2/2012 2:00 PM   :  6 comments   :  8,472 Views

Wonder what Chef Meg has been cooking lately? From perfect poached chicken--the secret to moist and juicy chicken salad--to 100-calorie frozen banana splits, our healthy cooking expert has been busy! Check out these recipes--you might find a new family favorite. (I recommend the dressing in the shrimp salad. Yum!)


Back to Basics: Poached Chicken: What's the secret to moist and flavorful chicken? Poaching it! Chicken breasts contain very little fat; this method keeps the meat from drying out.

Many of you asked why we didn't keep the poaching liquid. It doesn't have as much flavor as stock, which is made from chicken bones. You're welcome to keep it and use as you would broth or stock, but the flavor will be mild. To intensify the flavor, you can simmer it until it has reduced in volume by half.

CALORIES: 126.7  |  FAT: 1.4g  |  PROTEIN: 26.3g  |  CARBS: 0.5g  |  FIBER: 0.2g
 

Shrimp Salad with Great Green Dressing: You will never guess that the dressing is oil free and packed with 3 cups of greens, zucchini, and avocado! I call it great green dressing.
CALORIES: 232.1  |  FAT: 6.8g  |  PROTEIN: 22.9g  |  CARBS: 20.8g  |  FIBER: 6.7g
 

Chef Meg's Healthy Chicken Salad: We ditched the mayo from this sandwich staple and boosted the nutrition with crunchy vegetables.
CALORIES: 166.8  |  FAT: 1.5g  |  PROTEIN: 29.5g  |  CARBS: 7.8g  |  FIBER: 2.7g

 
Zucchini Carrot Cake: With the abundance of zucchini in summertime, zucchini cakes are a popular seasonal treat. Most are quite heavy, but not this one! It contains 1/4 cup sugar and 3 tablespoons oil.
CALORIES: 144.8  |  FAT: 4.8g  |  PROTEIN: 3.6g  |  CARBS: 23.1g  |  FIBER: 2.7g
 

100-Calorie Banana Split: Order a banana split at the drive thru, and you're looking at 800 calories. This version has less than 100, and it's easy enough for kids to make!
CALORIES: 93  |  FAT: 1.9g  |  PROTEIN: 1.5g  |  CARBS: 19.7g  |  FIBER: 1.9g
 

Slow Cooker Buffalo Chicken Soup: Did you know that just three buffalo wings have 10 grams of fat? (Who eats just three?) This soup has all the spice, creaminess, and tang you crave--with a fraction of the fat.
CALORIES: 113.2  |  FAT: 1.5g  |  PROTEIN: 16.3g  |  CARBS: 8.1g  |  FIBER: 1.9g
 
Which of these recipes do you like best? Which will you try?

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