These chicken breasts taste like a good on ya piece of fried chicken, but nary a whisper of oil touched these beauties! We ate this meal at LYFE Restaurant in Palo Alto. It was delicious, and the vegetable side, brussel sprouts, made this an exceptional meal. So, armed with a few facts of how it was prepared I have attempted my version of this low cal, great tasting dish… with a few modifications.

Panko Baked Chicken Breast

From iFatfree | Main Dishes | American

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Total 00:50

Prep 00:20

Cook 00:30

cal Calories 311kcal

Low fat Total Fat 9g

Low sat-fat Saturated Fat 2g

High chol Cholesterol 96mg

sodium Sodium 353mg

carbs Total Carbohydrate 22g

Serving size 416g Calories from fat 81kcal Fiber 7g Protein 36g Sugar 9g

4 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• 1 1/4 lbs chicken breasts, skinned and boneless
• 1 cup Panko bread Crumbs
• 1/4 cup nonfat buttermilk
• 3 Tbsp Parmesan cheese
• 2 tsp chili pepper
• 2 tsp white pepper
• 1/4 cup corn soup
• Vegetables
• 1 small cabbage
• 2 tsp Dijon mustard
• 1 Tbsp olive oil

Directions

1. Soak chicken breasts in buttermilk overnight.
2. Remove from marinade and place on paper towels.
3. Spread Panko crumbs on plate and coat breasts on both sides with crumbs.
4. Place breasts on a small cooking sheet in a preheated oven at 400 degrees.
5. Cook for 20 minutes, or until no pink shows when cut in the middle of the breast.
6. While breasts are cooking, clean and slice brussel sprouts in half. Steam for 5 minutes. Remove from heat.
7. Prepare the glaze by mixing the mustard and olive oil
8. Brush each sprout with glaze and place flat side down in warmed nonstick skillet.
9. Cook for about 5 minutes on medium heat so to brown the sprouts evenly. Right before serving, add the remainder glaze to the pan and a splash of water and cook on high heat for 2 minutes.
10. Place chicken breasts under broiler for 2 minutes to brown all over.
11. Warm the corn chowder and place 1/4 cup on bottom of plate. place chicken breast on top and arrange brussel sprouts on the side of the plate.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Had dinner at LYFE Kitchen in Palo Alto last night. Two fish tacos were less than 400 calories and delicious. My version of recipe is listed here. Deleted the avocado and a brush of cumin or chipotle aioli. I instead added smoked paprika to the dressing to give it a zing. FYI – fish served at LYFE are listed on the Sea Watch guide and are sustainable. I am really on this now. Just did a field trip with Jack to Monterey Bay Aquarium  and we had a blast. I don’t get on many bandwagons, but as a life-long diver I am committed to doing my part to keep the the global ocean healthy and thriving! You need to know where your fish is caught, and most important, how. For an up-to-date list of great seafood choices, check out seafood watch.org. 

Mahi Mahi Tacos

From iFatfree | Main Dishes | Mexican

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Total 00:35

Prep 00:20

Cook 00:15

cal Calories 131kcal

fat Total Fat 4g

sat-fat Free Saturated Fat 0g

chol Cholesterol 42mg

Low sodium Sodium 67mg

Low carbs Total Carbohydrate 14g

Serving size 117g Calories from fat 36kcal Fiber 2g Protein 12g Sugar 1g

4 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• 8 oz DolphinFish
• 4 corn tortillas
• 1/4 red cabbage
• 1/4 c zucchini
• 1/4 c carrots
• 2 T cilantro
• Dressing
• 2 T red wine vinegar
• 2 t olive oil
• smoked paprika
• white pepper
• lime

Directions

1. Grill mahi mahi for about 5 minutes, turning often.
2. Shred carrots, cabbage and carrots into thin ribbons and cut to 1 inch pieces.
3. Mix oil and vinegar with spices, toss the vegetables and set aside.
4. Warm tortillas. Put 2 oz of fish, and a generous helping of the mixed vegetables on each tortilla.
5. Serve with a fresh slice of lime and a sprinkle of cilantro.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

I love cabbage…now. My mom served cabbage all the time – cooked in stews, sliced and diced in slaw. You name the dish and mom added cabbage. As such,  I had not eaten it for years. But I have found a new appreciation for this lovely green vegetable.Check out my salad recipe that highlights cabbage. I alternate between napa, purple or the standard green head, or use all three at once to add color and crunch to my salad.

Simple Cabbage Salad

From iFatfree | Salads | American

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Cabbage is unappreciated! I now add this and other cabbages – Napa, Purple, etc. – to my daily tossed green salad.

Total 00:15

Prep 00:15

Cook 00:00

Low cal Calories 118kcal

fat Total Fat 9g

sat fat Saturated Fat 2g

Low chol Cholesterol 2mg

Low sodium Sodium 86mg

Low carbs Total Carbohydrate 8g

Serving size 140g Calories from fat 81kcal Fiber 4g Protein 2g Sugar 4g

4 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• 3 c green cabbage
• 2 c red leaf lettuce
• 6 lg red grapes, thinly sliced
• 2 T crumbled blue cheese
• 1/4 c green onions
• 3 1/2 oz avocado, sliced
• Dressing
• 6 T vinegar
• 4 T olive oil
• 1/2 fresh tarragon
• 2 t dijon mustard

Directions

1. Slice cabbage and lettuce and wash in vegetable spinner. Give it an extra spin to remove all the water. Put into your favorite salad bowl.
2. Thinly slice the grapes about the thickness of a dime. This adds a sweetness in every other bite. Add to salad.
3. Slice the green onions in to small rings. I use about a third of the green stems. Add to salad.
4. Place all ingredients for the dressing in a jar and shake to mix.
5. Drizzle over salad and toss to mix evenly.
6. Place salad on a chilled plate and sprinkle with blue cheese.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug