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- Mango Salsa - This salsa can be eaten on chips, on sandwiches, or on salad. Low-calorie and delicious!
Per serving - 41 cals, 0g fat, 10g carbs, 1g protein - Baked Mango Custard - Baked Mango Custard mde with Splenda. I substituted no-fat evaporated milk here to get this calorie count b/ that's what's in my pantry, may affect taste. I also halved this recipe from the original 8 servings b/c i'm making dinner, not throwing a dinner party ;)
Per serving - 98 cals, 2g fat, 14g carbs, 5g protein - Black Beans & Rice - From allrecipes.com.
Add some tabasco or hot pepper sauce on top for flavor.
Per serving - 383 cals, 6g fat, 71g carbs, 14g protein - Aloha Chicken - chicken sweet with pineapple!
add some veggies while baking so they're juicy toooo
** if possible marinate the chicken in the vinegar mix before baking
Per serving - 290 cals, 4g fat, 32g carbs, 30g protein - Jerk Chicken (ADA) - Boneless breasts baked in spicy hot tomato sauce. From the American Diabetes Association. **Ingredients:
olive oil
shallots,
garlic cloves,
habanero pepper,
canned tomato sauce
fresh lime juice
lite soy sauce
sugar
ground cinnamon
allspice
dry mustard
dried thyme
cumin
ground black pepper
cooking spray boneless, skinless chicken breasts cvt
Per serving - 219 cals, 5g fat, 14g carbs, 30g protein - Mango Salsa - Great over grilled tuna steaks, or grouper steaks,
Per serving - 105 cals, 5g fat, 17g carbs, 1g protein - chicken drumsticks in pasta sauce - just something mum threw together
Per serving - 218 cals, 4g fat, 28g carbs, 18g protein - Mojito Chicken - Cuban style chicken with black beans
Trader Joe's recipe - use Trader Joe's Cuban Mojito Sauce, grilled chicken, and cuban style black beans. Suggest using combination of red, yellow, and green peppers (frozen)
Per serving - 225 cals, 4g fat, 11g carbs, 34g protein - Sweet and Sour Chicken - Soooooo good! Great served over white rice
Per serving - 274 cals, 6g fat, 24g carbs, 30g protein - Coconut Tilapia with Apricot Dipping Sauce - from cooknik
Per serving - 348 cals, 11g fat, 33g carbs, 33g protein - Cuban Chicken - Four-ingredient marinade for cut-up chicken.
From "Saving Dinner" on FlyLady.net. **Ingredients: orange juice, lime juice, garlic, dried oregano, raw chicken cvt
Per serving - 251 cals, 9g fat, 5g carbs, 36g protein - Chrissy's Special Sauce - Excellent as condiment in Mexican foods like Tacos, Fajitas, Burritos, etc. Dip plantain or tortilla chips in it. Pour over grilled or jerk chicken.
Per serving - 22 cals, 0g fat, 6g carbs, 1g protein - Nectarine Salsa for Jerk Pork - A nice fruit salsa to serve with Jerk pork
Per serving - 74 cals, 0g fat, 18g carbs, 1g protein - Heart of Palm Parmesan Salad - Heart of Palm Parmesan Salad
Per serving - 166 cals, 12g fat, 9g carbs, 9g protein - Lobster Salad - This is a low-calorie seafood salad. Variations to this can include substituting chicken for the lobster and incorporating some pasta.
Per serving - 200 cals, 8g fat, 19g carbs, 14g protein - My chili - With bacon, ground turkey and ground beef
Per serving - 412 cals, 14g fat, 37g carbs, 35g protein - Carnisha's Bahamian Tuna Salad - tunalicious
Per serving - 229 cals, 10g fat, 9g carbs, 25g protein - Toast - very easy
Per serving - 206 cals, 10g fat, 23g carbs, 7g protein - Beans 'n' rice - Graet Bahamian dish
Per serving - 172 cals, 4g fat, 30g carbs, 4g protein - Homemade Pancakes - down right great!
Per serving - 270 cals, 7g fat, 51g carbs, 3g protein - Beans and Rice - Filling, satisfying, delicious
Per serving - 292 cals, 8g fat, 47g carbs, 9g protein - Vegetable steam down - vegidelicious
Per serving - 186 cals, 12g fat, 20g carbs, 3g protein - scramble eggs with onions, green pepppers and cheese - delicious
Per serving - 477 cals, 42g fat, 13g carbs, 15g protein - Dom's Fab Chicken - Grilled Chicken
Per serving - 456 cals, 24g fat, 3g carbs, 54g protein - Mango Cucumber Relish - condiment for fish
Per serving - 30 cals, 0g fat, 7g carbs, 1g protein
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