Spicy foods can make your skin glow. Ingredients: 1 tbsp olive oil 1 cup chopped onion 1/2 cup coarsely chopped red pepper 1/2 cup coarsely chopped green pepper 3/4 cup sliced mushrooms 2 garlic cloves, finely chopped 1 cup low-sodium chicken stock 400g canned diced tomato 1/2 teaspoon cumin 1/2 teaspoon cayenne pepper 1 bay leaf 250g fresh or frozen, cooked shrimp, peeled and the black nerve removed on their backs 150g fresh or frozen scallops 1 tbsp chopped parsley Salt and Pepper Instructions: Heat the olive oil over medium heat in a large saucepan. Add the onion, peppers, mushrooms and garlic and cook stirring frequently for 8-10 minutes. Add chicken stock, tomatoes, cumin, cayenne pepper, salt, pepper and bay leaf. Simmer without covering for 30 minutes, stirring occasionally. Add the prawns and scallops to the sauce, cover...

Tarragon gives the recipe the feel of bearnez without the calories! Ingredients: 2 chicken breasts cut in half, boneless and skinless 1/4 teaspoon salt 1 tbsp fresh tarragon 1/2 cup low-sodium chicken stock 1 tbsp Dijon mustard Instructions: Brush the chicken with salt and tarragon. In a non-stick pan spray with cooking spray, and cook the chicken for 3 minutes on each side at medium-high temperature until golden brown. Remove the chicken breasts on a plate and set aside. Turn off with the broth, stirring all the pieces that are stuck in the bottom. Add the mustard, stir and cook until the liquid softens and spills, for 3 minutes. Put the chicken back in the pan and stir to cover with the sauce. Nutritional Analysis by Serving: Calories: 150 Protein: 28 g Fat: 3.5 g Carbohydrates: 0 g    

A favorite recipe of Southern Italy Ingredients: 2 chicken breasts cut in half, boneless and skinless Salt and pepper to taste 1/2 red onion, finely chopped 6 garlic cloves, finely chopped 1 tbsp capparse 2 tbsp fresh basil or 2 teaspoons dried basil 1/2 teaspoon dried red chilli flakes 400g canned tomato 2 red peppers, finely chopped Instructions: Season the chicken with salt and pepper. Sprinkle a large pan with cooking spray and cook the chicken over medium heat for 3 minutes on each side until the color darkens. Transfer the chicken to a plate and set aside. Add the remaining ingredients to the pot and simmer for 10 minutes. Put the chicken and its juices back in the pot and place sauce on the chicken with a spoon. Cover and simmer for an extra 7 minutes or until...

Try this lighter version of the popular rice bowl - it provides fiber from brown rice and vegetables. Ingredients: 2 cups freshly cooked brown rice 4 chicken breasts cut in half, boneless and skinless 2 cups broccoli, in small pieces 1 teaspoon olive oil 2 cups chopped Chinese cabbage 2 carrots, cut into thin strips 1/2 onion, sliced 2 garlic cloves, finely chopped 1 sprig spring onion, finely chopped 2 teaspoons chopped fresh ginger root Ready-made teriyaki sauce Instructions: Season with salt and pepper on both sides. Spray a large pan for which you have a lid with a little cooking spray. Place the pan over medium-high heat and heat for one minute. Place the chicken breasts in the pan and cook for 5-7 minutes, or until the meat starts to turn brown. Turn the chicken breasts, cover...

A perfect choice for lunch or dinner. Ingredients: 250g cherry tomatoes, cut in half 1 cucumber, cut into four lengths and then diced 400g canned giant beans 1 red onion, thinly sliced 1 yellow pepper, diced 2 tbsp chopped fresh basil or mint 2 tbsp chopped fresh parsley 75g pitted Kalamata olives, cut in half 125g low-fat slice, crushed For dressing: 1 tbsp extra virgin olive oil Juice of 1/2 lemon Directives: Put all the ingredients of the salad, except the feta cheese, in a large bowl and mix. To make the dressing, in a small bowl, lightly whisk together the oil and lemon juice. Pour the dressing over the salad and mix well. Finish serving with the feta cheese. Nutritional Analysis by Serving: Calories: 215 Protein: 12 g Saturated Fat: 4.2 g Carbohydrates: 19.4 g Fiber: 8.5 g

Full of antioxidants to help shine the skin. Salad: 2 chicken breasts cut in half, marinated in teriyaki sauce, cooked and refrigerated 1 pear, peeled and diced 10 red grapes 1 small can of mandarins and oranges, drained 1 yellow pepper, chopped julien 1 carrot, finely sliced 1/4 avocado, diced 2 red onions, finely chopped 10 cherry tomatoes 1 cup broccoli 1 pack mixed vegetables or raw spinach Dressing: 1 tbsp rice vinegar 2 teaspoons soy sauce 1/2 teaspoon sugar 1/8 teaspoon ginger powder 1/4 teaspoon sesame oil Pinch of white pepper Instructions: Cut the grilled chicken into strips and place in a large bowl along with the rest of the salad ingredients. In a smaller bowl, mix the dressing ingredients. Pour the Dressing into the salad and stir to go everywhere. Nutritional Analysis by Serving: Calories: 328 Protein: 32...

Ingredients 2 tbsp olive oil 2 cups corn seeds 2 yellow courgettes, thinly sliced 150g yellow cherry tomatoes cut in half 1 tbsp balsamic vinegar 1 tablespoon dried basil Salt and pepper Garlic (optional) Heat the olive oil in a medium-sized frying pan deep over medium heat and add the corn seeds and zucchini slices. Sauté the vegetables until tender but crisp. Transfer the corn and zucchini to a bowl. Add the cherry tomatoes, vinegar, basil, salt, pepper and garlic and mix well. Serve and enjoy. Nutritional value per serving Calories: 140 Protein: 3g Fat: 8g Carbohydrates: 17g Edible fibres: 2g