tablespoons chopped tomatoes
1 tablespoon chopped scallions
Dash of salt
Dash of black pepper
Optional topping: fat-free sour cream
Directions
Pierce potato in several places with a fork. Next, peel the skin off of the top of the potato only. Place potato, peeled side up, in the microwave and cook for 6 to 8 minutes (until tender). Wait 2 minutes before removing potato from the microwave.
Gently remove all of the pulp from the potato and place it in a microwave-safe dish. Set the empty shell aside. Add the creamer, cheese, taco seasoning, salt, and black pepper to the potato pulp and stir. Microwave mixture for 45 seconds and stir again.
Next, heat black beans in the microwave.
Place half of the cheesy potato mixture in the potato shell and then top with half of the black beans. Repeat.
Top potato with tomatoes and scallions and, if desired, sour cream. Dig in!
MAKES 1 SERVING
TOP ATE Fatty, High-Cal Sandwich Disasters
It's sandwich insanity . . .
1. Tuna Melt (800 calories and 50g fat!)
2. Bacon Cheeseburger (775 calories and 45g fat!)
3. Reuben (750 calories and 40g fat!)
4. Meatball Sub (675 calories and 30g fat!)
5. Turkey Club (700 calories and 35g fat!)
6. Grilled Cheese (650 calories and 45g fat!)
7. Fried Fish Sandwich (600 calories and 30g fat!)
8. Philly Cheesesteak (750 calories and 35g fat!)
Nutritional information based on averages.
saucy bbq seafood skewers
PER SERVING (2 skewers with sauce): 298 calories, 7g fat, 616mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 40g protein
Ingredients
For Skewers
4 ounces raw Atlantic salmon
4 ounces large raw peeled and deveined shrimp, tails removed
6 ounces large raw sea scallops
8 to 10 cherry tomatoes
1 medium-large zucchini
For Sauce
¼ cup canned tomato sauce
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
½ teaspoon garlic powder
Directions
Cut scallops into halves or quarters, depending on their size, so that they are just slightly larger than the shrimp. Cut salmon and zucchini into chunks about the same size as the scallops.
Place all veggies and seafood onto 4 skewers, alternating the order.
Combine sauce ingredients in a small dish. Set aside.
Place skewers on a grill or in a large hot pan sprayed with nonstick spray. Cook skewers at medium heat for about 5 minutes or until seafood just begins to turn opaque on top.
Flip skewers and cook for an additional 4 to 5 minutes or until all seafood is cooked throughout. While skewers cook, warm sauce in the microwave.
Drizzle or brush sauce over skewers immediately after removing them from heat.
MAKES 2 SERVINGS
What About Kabob?
Get skewer savvy NOW!
Always leave at least 1 inch of space on both ends of each skewer. This will make them easier to handle and flip.
If using wooden skewers, soak them for 20 minutes in water to prevent burning.
When whipping up your own kabob creations, pair foods on skewers based on their cooking times. Shrimp, scallops, mushrooms, and tomatoes all cook pretty quickly. Chicken, steak, onions, and potatoes all take longer. Or, slightly steam-cook the foods that take longest to grill before you skewer 'em. That way you can throw everything on to cook at once without worry!
For a fun twist, soak wooden skewers in your favorite non-oil-based liquid, like orange juice, balsamic vinegar, or soy sauce. This will season your kabobs from the inside out, while adding barely any calories or fat!
Mix it up! Toss some fruit chunks on your kabobs and you'll satisfy your sweet tooth before you finish your meal! Tough, firm fruits like pineapple, mango, melon, and pear work best.
citrus-y stir-fry shrimp
PER SERVING (½ of recipe): 282 calories, 3.5g fat, 1,125mg sodium, 26g carbs, 5g fiber, 11g sugars, 38g protein
Ingredients
10 ounces raw peeled and deveined shrimp, tails removed
3 cups snow peas
3 cups white mushrooms, quartered
½ cup canned sliced water chestnuts, drained and
1 tablespoon chopped scallions
Dash of salt
Dash of black pepper
Optional topping: fat-free sour cream
Directions
Pierce potato in several places with a fork. Next, peel the skin off of the top of the potato only. Place potato, peeled side up, in the microwave and cook for 6 to 8 minutes (until tender). Wait 2 minutes before removing potato from the microwave.
Gently remove all of the pulp from the potato and place it in a microwave-safe dish. Set the empty shell aside. Add the creamer, cheese, taco seasoning, salt, and black pepper to the potato pulp and stir. Microwave mixture for 45 seconds and stir again.
Next, heat black beans in the microwave.
Place half of the cheesy potato mixture in the potato shell and then top with half of the black beans. Repeat.
Top potato with tomatoes and scallions and, if desired, sour cream. Dig in!
MAKES 1 SERVING
TOP ATE Fatty, High-Cal Sandwich Disasters
It's sandwich insanity . . .
1. Tuna Melt (800 calories and 50g fat!)
2. Bacon Cheeseburger (775 calories and 45g fat!)
3. Reuben (750 calories and 40g fat!)
4. Meatball Sub (675 calories and 30g fat!)
5. Turkey Club (700 calories and 35g fat!)
6. Grilled Cheese (650 calories and 45g fat!)
7. Fried Fish Sandwich (600 calories and 30g fat!)
8. Philly Cheesesteak (750 calories and 35g fat!)
Nutritional information based on averages.
saucy bbq seafood skewers
PER SERVING (2 skewers with sauce): 298 calories, 7g fat, 616mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 40g protein
Ingredients
For Skewers
4 ounces raw Atlantic salmon
4 ounces large raw peeled and deveined shrimp, tails removed
6 ounces large raw sea scallops
8 to 10 cherry tomatoes
1 medium-large zucchini
For Sauce
¼ cup canned tomato sauce
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
½ teaspoon garlic powder
Directions
Cut scallops into halves or quarters, depending on their size, so that they are just slightly larger than the shrimp. Cut salmon and zucchini into chunks about the same size as the scallops.
Place all veggies and seafood onto 4 skewers, alternating the order.
Combine sauce ingredients in a small dish. Set aside.
Place skewers on a grill or in a large hot pan sprayed with nonstick spray. Cook skewers at medium heat for about 5 minutes or until seafood just begins to turn opaque on top.
Flip skewers and cook for an additional 4 to 5 minutes or until all seafood is cooked throughout. While skewers cook, warm sauce in the microwave.
Drizzle or brush sauce over skewers immediately after removing them from heat.
MAKES 2 SERVINGS
What About Kabob?
Get skewer savvy NOW!
Always leave at least 1 inch of space on both ends of each skewer. This will make them easier to handle and flip.
If using wooden skewers, soak them for 20 minutes in water to prevent burning.
When whipping up your own kabob creations, pair foods on skewers based on their cooking times. Shrimp, scallops, mushrooms, and tomatoes all cook pretty quickly. Chicken, steak, onions, and potatoes all take longer. Or, slightly steam-cook the foods that take longest to grill before you skewer 'em. That way you can throw everything on to cook at once without worry!
For a fun twist, soak wooden skewers in your favorite non-oil-based liquid, like orange juice, balsamic vinegar, or soy sauce. This will season your kabobs from the inside out, while adding barely any calories or fat!
Mix it up! Toss some fruit chunks on your kabobs and you'll satisfy your sweet tooth before you finish your meal! Tough, firm fruits like pineapple, mango, melon, and pear work best.
citrus-y stir-fry shrimp
PER SERVING (½ of recipe): 282 calories, 3.5g fat, 1,125mg sodium, 26g carbs, 5g fiber, 11g sugars, 38g protein
Ingredients
10 ounces raw peeled and deveined shrimp, tails removed
3 cups snow peas
3 cups white mushrooms, quartered
½ cup canned sliced water chestnuts, drained and
Similar Books
![Carter's Tryck [Brac Pack 17]](https://fs.collectorofbookboyfriends.com/474078/thumbs/152x264/carters-tryck-brac-pack-17.jpg)
