Cola Chicken

Hands on Time:20 mins
Total time: 55 mins
Serves 6 (serving size 1 breast half and 1 tbs sauce)

Ingredients
1 tbs canola oil
2.5 tbs finely chopped onion
1 garlic clove, minced
3/4 cup cola
1/3 cup ketchup
1 tbs cider vinegar
2 tbs Worcestershire sauce
1.5 tsp chili powder
1.5 tbs brown sugar
1 tbs sweet paprika
1/2 tsp salt
1/2 tsp ground cumin
6 (6 oz) skinless, boneless chicken breast halves
Cooking spray

Directions
1) Preheat grill to medium-high heat.
2) Heat a medium saucepan over medium-high heat.  Add oil to pan, swirl to coat.  Add onion to pan; saute 2 mins.  Add garlic, saute 1 min.  Stir in cola and next four ingredients (through chili powder).  Bring to a boil.  Reduce heat and simmer 15 mins or until sauce reduces to 3/4 cup, stirring occasionally.Set 6 tbs sauce aside.
3) Combine sugar and next 3 ingredients (through cumin), stir well.  Rub spice mixture evenly over both sides of chicken.  Arrange chicken on a grill rack coated with cooking spray; baste with 3 tbs of remaining sauce.  Grill 5 mins.  Turn chicken over, baste with sauce.  Cook 5 more minutes or until done.  Serve with reserved 6 tbs of sauce.

Calories: 254
Fat: 4.7g
Protein: 40g
Carb: 11.2g
Fiber: 0.5g
Chol: 99mg
Sodium: 498mg



(Photo credit: www.foodgawker.com, recipe from Cooking Light magazine)

Grilled Salmon with Tomatoes and Basil

I haven't actually tried this one since my husband doesn't like us cooking fish at home (smell), but I think it sounds really good. The recipe is another one that I found at the Commissary, image is from http://www.cooking.com/.

Makes: 4 servings

Active and Total Time: 30 mins

Ingredients:

2 cloves garlic, minced

1 tsp salt, divided

1 tbsp olive oil

1 whole wild salmon fillet (about 1.5 pounds)

1/3 cup plua 1/4 cup fresh basil thinly sliced (see photo), divided

2 medium tomatoes, thinly sliced

1/4 tsp freshly ground pepper

Directions

Preheat grill to medium.

Mash minced garlic and 3/4 tsp salt on a cutting board with side of chefs knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil.

Check salmon for pin bones and remove if necessary. Measure out a piece of heavy-duty foil (double regular foil) large enough for the fillet. Coat foil with cooking spray. Place salmon skin side down on the foil and spread garlic mixture all over it. Sprinkle with 1/3 cup basil. Overlap tomato slices on top and sprinkle with the remaining 1/4 tsp salt and pepper.

Transfer salmon in the foil to the grill. Grill until fish flakes easily, about 10 mins. Use two large spatulas to slide salmon from foil to serving platter. Serve topped with remaining basil.

Nutrition:

248 cal, 10g fat, 1g fiber, 80 mg cholesterol

Pork Tenderloin with Grilled Peach-Ginger Chutney

I actually got this recipe from a flyer at the Commissary, but according to Dr. Google, it also is apparently on recipes.com (where the image is from).

Makes: 4 servings

Active Time: 35 min

Total Time: 35 min

Ingredients:

2 medium peaches (not overly ripe)

4 tsp extra-virgin olive oil, divided

1-1.25 pounds pork tenderloin, trimmed (get uniform thickness)

1/4 tsp plus 1/8 tsp salt, divided

1/4 tsp freshly ground pepper

1 tsp finely chopped fresh ginger

1 tbsp light brown sugar

2 tbsp rice vinegar

Directions:

Preheat grill to high.

Peel peaches (Bring water in med saucepan to a boil, immerse peaches in boiling water for one minute then plunge into icy water. Remove skins with paring knife.) Cut peaches in half and remove the pits. Brush the cut sides with 2 tsp oil.

Brush pork with remaining 2 tsp oil. Sprinkle with 1/4 tsp salt and pepper. Grill pork, turning occasionally, until a constant thermometer reading of 160* occurs, 14-18 minutes.

Meanwhile, place the peaches, cut-side down on the grill rack. Grill, turning occasionally, until tender (6-8 minutes). Transfer pork and peaches to cutting boards. Let peaches cool while pork rests.

Whisk ginger, brown sugar, vinegar and remaining salt in a medium bowl. Chop the peaches and add them to the ginger sauce. Stir to combine. Slice the pork on the diagonal. Serve the pork topped with peach chutney.

Per Serving:

208 cal

7g fat

74 mg cholesterol

11g carbs

1g fiber

279 mg sodium

*We served this with a green veggie and mashed potatoes as well...though these aren't figured in to the nutritional values.