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Jerk-Rubbed Catfish with Spicy Cilantro Slaw

Jerk-Rubbed Catfish with Spicy Cilantro Slaw

Servings

4 servings (serving size: 1 fillet and about 1/2 cup slaw)

Calories

256 calories per serving

Ingredients

• 3 cups cabbage-and-carrot coleslaw mix
• 2 tablespoons chopped fresh cilantro
• 3 tablespoons canola mayonnaise
• 2 tablespoons fresh lime juice
• 1 1/2 teaspoons sugar
• 1 to 1 1/2 teaspoons finely chopped habanero or serrano pepper
• Cooking spray
• 4 (6-ounce) catfish fillets
• 4 teaspoons Jamaican jerk seasoning

Preparation

1.)  Combine first 6 ingredients in a medium bowl; toss well to coat.
2.)  Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with jerk seasoning. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from heat; serve fish with slaw.

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Spicy Chicken Breasts

Spicy Chicken Breasts

Servings

4 servings

Calories

173 calories per serving

Ingredients

• 2 1/2 tablespoons paprika
• 2 tablespoons garlic powder
• 1 tablespoon salt
• 1 tablespoon onion powder
• 1 tablespoon dried thyme
• 1 tablespoon ground cayenne pepper
• 1 tablespoon ground black pepper
• 4 skinless, boneless chicken breast halves

Preparation

1.) In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables).
2.) Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.
3.) Lightly oil the grill grate. Place chicken on the grill, and cook for 6 to 8 minutes on each side, until juices run clear.

Chili-Rubbed Steaks and Pan Salsa

Chili-Rubbed Steaks & Pan Salsa

Servings

2 servings

Calories

192 calories per serving

Ingredients

  • 8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
  • 1 teaspoon chili powder
  • 1/2 teaspoon kosher salt
  • 1 teaspoon extra-virgin olive oil
  • 2 plum tomatoes, diced
  • 2 teaspoons lime juice
  • 1 tablespoon chopped fresh cilantro

Preparation

1.)  Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.

2.)  Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.

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