Indoor Grilling: Tips and Recipes (cont.)

Yield: 4 servings (two thin cutlets per serving)

Per serving: 180 calories, 24 g protein, 4.5 g carbohydrate, 7.5 g fat, 2.5 g saturated fat, 60 mg cholesterol, 0 g fiber, 178 mg sodium. Calories from fat: 37%.

Garlic and Herb Portabella Mushrooms

4 portabella mushrooms, stems removed, rinsed and dried well
3 teaspoons olive oil
1 1/2 teaspoons diced shallots (freeze-dried diced shallots can be used)
1 1/2 teaspoons minced garlic
1 1/2 teaspoons finely diced fresh basil (freeze dried can be used)
1 1/2 teaspoons finely diced fresh chives (freeze dried can be used)
Salt and pepper as desired (optional)

  • Preheat indoor grill according to manufacturer's directions.
  • Place the mushroom caps, round side down, on a plate. Add the olive oil, shallots, garlic, basil and chives to a custard cup and stir with a small spoon to blend well.
  • Spread the olive oil herb mixture evenly over the tops (the flat side) of the mushrooms with the small spoon.
  • Place mushrooms, flat side up, in grill and lower the top (if using a contact grill). Cook about 5 minutes. Serve as a side dish (sprinkle with grated cheese if desired) or as the filling in a sandwich.

Yield: 4 servings

Per serving: 50 calories, 2 g protein, 4 g carbohydrate, 3.6 g fat, 0.5 g saturated fat, 0 mg cholesterol, 1 g fiber, 3 mg sodium (more if salt is added). Calories from fat: 60%.

Quick Fix Chicken Parmesan

2 large (or 4 small) chicken breasts, boneless and skinless
1 1/2 teaspoons extra virgin olive oil
Freshly ground black pepper as desired
1/3 to 1/2 cup bottled marinara sauce or pizza sauce
2 tablespoons shredded Parmesan cheese
2 ounces thinly sliced or shredded part-skim mozzarella cheese

  • Preheat indoor grill according to manufacturer's directions.
  • If using large chicken breasts, cut in half so they are half as thick, to make 4 thin breasts. Lightly coat both sides of each breast with olive oil. Sprinkle with freshly ground pepper as desired (I used about 1/4 teaspoon).
  • Add chicken breasts to the grill and lower lid if using a contact grill. Cook for about 6 minutes or until chicken is nicely brown on the outside -- and moist and fully cooked on the inside.
  • Place chicken breasts on a foil-lined toaster oven pan (if using toaster oven) or cookie sheet (if using the regular oven broiler). Top each breast with 1 1/2 tablespoons of marinara or pizza sauce, then 1/2 tablespoon of Parmesan and 1/2 ounce of thinly sliced or shredded mozzarella cheese (1/8 cup). Broil in toaster oven or regular oven until cheese is nicely melted (about 2 minutes).
  • Serve as an entree or serve on a toasted whole-wheat bun as a sandwich.

Yield: 4 servings

Per serving: 216 calories, 31 g protein, 4 g carbohydrate, 8 g fat, 3 g saturated fat, 81 mg cholesterol, 0.5 g fiber, 239 mg sodium. Calories from fat: 35%.

Amaretto & Spice Nectarines

2 nectarines
4 teaspoons amaretto liqueur
1 teaspoons sugar
1/4 teaspoon ground cinnamon
1/4 to 1/3 cup light vanilla ice cream (optional)

  • Preheat indoor grill according to manufacturer's directions.
  • Cut nectarines in half and remove the pit. With a small serrated knife, cut into each half from the flesh side, going halfway to the skin, in a tic-tac-toe pattern.
  • Drizzle a teaspoon of amaretto over each half. Lightly coat the top and bottom of nectarine halves with canola cooking spray and place skin side down on bottom plate of your indoor grill.
  • Lower the top of the grill (if using a contact grill) and cook for 4 to 5 minutes. Carefully remove peach halves, placing two on each dessert plate. Sprinkle the top of each half with a fourth of the cinnamon-sugar mixture. Top each serving with a cookie scoop of light vanilla ice cream, if desired, or enjoy as is.

Yield: 2 servings

Per serving: 114 calories, 1 g protein, 23 g carbohydrate, 0.7 g fat, 0 g saturated fat, 0 mg cholesterol, 2 g fiber, 1 mg sodium. Calories from fat: 5%.

Published September 18, 2007.

Recipes provided by Elaine Magee; © 2007 Elaine Magee

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

©2007 WebMD Inc. All rights reserved.

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