LOW-
CALORIE
DINNER
LOW-
CALORIE
DINNER
INSTANT POT BBQ CHICKEN
WITH POTATO SALAD
ACTIVE: 25 min l TOTAL: 40 min l SERVES: 4
1½ pounds small Yukon Gold potatoes,
halved or quartered if large
Kosher salt and freshly ground pepper
1¾ pounds skinless, boneless chicken thighs (about 6), halved
3 tablespoons extra-virgin olive oil
1 teaspoon chili powder
2 tablespoons plus 2 teaspoons apple cider vinegar
¼ cup ketchup
2 teaspoons packed dark brown sugar
1 teaspoon Worcestershire sauce
1 stalk celery, finely chopped
1 scallion, sliced
Pickles, for serving
- Spread the potatoes in an Instant Pot. Add ⅔ cup hot water
and a big pinch each of salt and pepper. Fit a rack on top. Toss
the chicken with 1 teaspoon olive oil and the chili powder; season
with salt and pepper. Arrange the chicken thighs on the rack. Put
on and lock the lid, making sure the steam valve is in the sealing
position. Set the pot to pressure-cook on high for 5 minutes. - Whisk the remaining 2 tablespoons plus 2 teaspoons olive oil,
2 tablespoons vinegar and a pinch each of salt and pepper in a
medium bowl. Combine the ketchup, brown sugar, Worcestershire
sauce and remaining 2 teaspoons vinegar in a small bowl. - When the time is up on the Instant Pot, carefully turn the steam
valve to the venting position. When all the steam is released, turn
off the pot and remove the lid. Carefully lift out the rack with the
chicken and set on a plate. Using a slotted spoon, transfer the
potatoes to the bowl with the vinaigrette. Scoop or pour out all
but about ½ cup of the liquid in the pot. Set the pot to sauté on
high and return the chicken to the pot. Stir in the ketchup mixture.
Cook, stirring, until the sauce is thickened, 5 to 7 minutes. - Add the celery and scallion to the potatoes and toss. Serve the
chicken with the potato salad and pickles.
Per serving: Calories 490; Fat 19 g (Saturated 4 g); Cholesterol 187 mg;
Sodium 647 mg; Carbohydrate 39 g; Fiber 4 g; Sugars 8 g; Protein 43 g
MIDDLE EASTERN SNAPPER
WITH COUSCOUS SALAD
ACTIVE: 40 min l TOTAL: 40 min l SERVES: 4
¾ cup couscous
2 lemons
¼ cup extra-virgin olive oil,
plus more for drizzling
1 red bell pepper, diced
1 cucumber, peeled,
seeded and diced
2 plum tomatoes, diced
½ small shallot, minced
1 cup packed fresh parsley, chopped,
plus more for topping
Kosher salt and freshly ground pepper
4 teaspoons za’atar seasoning
4 red snapper fillets (about 1½ pounds)
- Place the couscous in a large heatproof bowl. Bring 1 cup water
to a simmer in a small saucepan; pour over the couscous, cover
and let stand until the water is absorbed, about 10 minutes. - Meanwhile, grate the zest of 1 lemon, juice 1½ lemons and cut
the remaining ½ lemon into 4 wedges. Fluff the couscous and add
2 tablespoons olive oil, the lemon juice, bell pepper, cucumber,
tomatoes, shallot and parsley; season with salt and pepper.
Refrigerate while the fish cooks. - Mix the za’atar, lemon zest and ½ teaspoon each salt and
pepper in a small bowl. Rub onto the flesh side of the fish.
Heat 1 tablespoon olive oil in a large nonstick skillet over high
heat. Add 2 fish fillets skin-side down, pressing gently to prevent
them from curling. Cook until the edges turn opaque, about
4 minutes. Carefully flip the fish and cook until just opaque
throughout, about 2 minutes; remove to plates. Add the remaining
1 tablespoon olive oil and repeat with the remaining 2 fish fillets. - Top the fish with parsley and drizzle with olive oil. Serve with
the couscous salad and lemon wedges.
Per serving:Calories 430; Fat 14 g (Saturated 2 g); Cholesterol 60 mg;
Sodium 509 mg; Carbohydrate 35 g; Fiber 5 g; Sugars 5 g; Protein 40 g
You
don’t need
much olive oil to
cook this low-cal
snapper, but
a drizzle at the
end adds extra
flavor!
68 FOOD NETWORK MAGAZINE ●JUNE 2020
weeknight
wellness
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