Some Dinner Ideas
PlatinumPiggy
Posts: 90
I thought i'd share xxxx
• Chicken and Cheese Stuffed Red Pepper
from Sheryl Hawkins
1 red pepper
2 oz chicken breast
1/2 c cottage cheese 1%
chopped green onion
chopped tomato
salt/ pepper/ cayenne
Preheat oven to 350. ...Split the red pepper in half. Combine the chicken, cottage cheese, chopped veggies and spices in a bowl and mix. Stuff the red pepper halves with the mix. Bake until cheese is melted. Yum yum!!! You can eat one half now and one half later for two meals or eat it all for one meal.
Calories for entire meal 254
Fat 6g
Carbs 16g
Protein 35g
• Cod Curry
from AllRecipes
Serves 4
Ingredients:
* 2 tablespoons olive oil
* 1 medium onion, chopped
* 1 teaspoon garlic paste
* 1 teaspoon ginger paste
* 2 teaspoons cumin
* 2 teaspoons coriander
* 1 teaspoon cardamom
* 1/2 teaspoon turmeric
* Mrs. Dash to taste
* 2 fresh jalapeno peppers, seeded and diced
* 1/4 cup chopped cilantro
* 1 tablespoon lemon juice
* 1 (28 ounce) can diced tomatoes with juice
* 1 pound cod fillets, cut into chunks
Directions:
1. Heat the oil in a skillet over medium heat. Place onion in the skillet. Reduce heat to low, and cook, stirring often, 15 minutes, or until soft and brown.
2. Mix the garlic paste and ginger paste into the skillet. Cook 1 minute. Mix in cumin, coriander, cardamom, turmeric, and Mrs. Dash. Stir in the jalapeno, cilantro, lemon juice, and tomatoes with juice, scraping up any brown bits from the bottom of the skillet. Bring to a boil. Reduce heat to low, cover, and simmer 20 minutes. If you like, the sauce may be set aside for a few hours at this point to allow the flavors to blend.
3. Return the sauce to a boil, and place cod in the skillet. Reduce heat to low, and cook 15 minutes, or until fish flakes easily with a fork.
I have subbed Vegie Oil for Olive Oil and Salt for Mrs. Dash. The below nutrition guidelines is based on the original recipe.
Nutrition:
* Calories: 227
* Total Fat: 8.4g
* Cholesterol: 53mg
* Sodium: 757mg
* Total Carbs: 11.4g
* Dietary Fiber: 3.2g
* Protein: 23.6g
• Yummy Chicken and Mango Salad
I am such a sucker for salads. I could eat them every day for every meal. Here's another good one.
Serves 4
Ingredients:
* 1/3 cup vanilla low-fat yogurt (I usually sub with Greek Yogurt - again to increase protein)
* 1 1/2 tablespoons lime juice
* 1 1/2 tablespoons mango chutney
* 1 tablespoon low-sodium seasoned rice vinegar
* 1 teaspoon honey
* 1/4 teaspoon ground cumin
* 1/4 teaspoon ground coriander
* 1/4 teaspoon ground paprika
* 1 teaspoon olive oil
* 4 skinless, boneless chicken breast halves - cut into strips
* 2 teaspoons grated fresh ginger
* 1 clove garlic, peeled and minced
* 1 1/2 cups peeled, seeded and chopped mango
* 1 cup sliced red bell pepper
* 1/3 cup chopped green onion
* 8 cups torn romaine lettuce
Directions:
1. In a small bowl, blend vanilla yogurt, lime juice, mango chutney, rice vinegar, honey, cumin, coriander, and paprika.
2. Heat olive oil in a medium skillet over medium heat. Place chicken, ginger, and garlic in the skillet. Cook 7 to 10 minutes, stirring occasionally, until chicken is no longer pink and juices run clear.
3. Mix mango, red bell pepper, and green onions into the skillet. Cook about 5 minutes, until pepper is tender and mangoes are heated through. Stir in the yogurt mixture. Spoon over romaine lettuce to serve.
Nutrition:
* Calories: 275
* Total Fat: 4.3g
* Cholesterol: 69mg
* Sodium: 165mg
* Total Carbs: 29.9g
* Dietary Fiber: 5.2g
* Protein: 30.8g
• Healthy Tuna Casserole
Ingredients:
4 cups whole wheat penne pasta
1 small onion finely chopped
3 cans (170gr) flaked tuna drained and rinsed
2 cans low-sodium (fat-free if available) mushroom soup, undiluted
1 can drained and rinsed sliced mushrooms
1/2 cup nonfat mayo
1 cup 1% milk
1 tbsp mrs. dash seasoning
1/2 tsp garlic powder
1/2 tsp coarse black pepper
1 cup grated reduced fat cheese (optional)
Directions:
Boil pasta to desired tenderness.
Stir in tuna and onion with drained pasta.
In saucepan add milk, low-sodium (fat-free if available) mushroom soup, mushrooms, nonfat mayo and other seasonings and stir on low heat until mixed.
Add tuna/onion/pasta to above mix.
Grease an 11" x 7" casserole dish with cooking spray.
Pour contents in dish and bake at 350 for 25 minutes.
Add low-fat or nonfat cheese only if desired.
• Chicken Rice Cakes
from Rashonda Jackson
Serves 4
Ingredients:
• 2 tbsp olive oil, divided
• 2 cups chicken breasts, cooked and finely shredded
• 1 cup sweet potatoes, cooked and mashed
• 1 cup brown rice, cooked
• 1 egg
• 1/2 cup low-fat mozzarella cheese, shredded
• 1 1/2 tsp fresh rosemary, chopped
• Sea salt and pepper, to taste
• 1 cup mushrooms, sliced
• 1–2 tbsp balsamic vinegar
Directions:
1. Heat 1 tbsp olive oil in a nonstick skillet over medium-high heat.
2. In a bowl, mix together chicken, mashed sweet potatoes, rice, egg, cheese, rosemary, salt and pepper. Shape into 8 patties.
3. Cook until golden brown on both sides and heated through. Transfer to a plate and keep warm.
4. In the same skillet, heat remaining olive oil. Add mushrooms and cook until lightly browned. Add vinegar to skillet to coat mushrooms; cook 1 minute longer. Serve on top of chicken rice cakes.
Nutrition:
Calories: 410
Fat: 14 g
Cholesterol: 110 mg
Sodium: 210 mg
Carbs: 41 g
Fiber: 5 g
Sugars: 10 g
Protein: 31 g
Iron: 2 mg
• Black Bean and Mango Quesadillas
I could really go for this right now. There's something about sweet and savory together that I just love. I'm so excited that mangoes are almost back in season again!
Serves 4
Ingredients:
* 1 teaspoon olive oil
* 1 1/2 cups presliced onion
* 1/2 teaspoon dried oregano
* 1/4 teaspoon salt
* 1/8 teaspoon black pepper
* 1 poblano chile, seeded and chopped
* 1 (15-ounce) can black beans, rinsed and drained
* 1 cup jarred sliced peeled or fresh mango
* 1/3 cup cubed peeled avocado
* 4 (8-inch) fat-free flour or 100% whole wheat tortillas
* Cooking spray
* 1/2 cup shredded reduced-fat sharp cheddar cheese
Directions:
Preheat broiler.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and saute 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in mango and avocado.
Place tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a slight border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts.
*To help cut carbs, I'd also look for the low-carb tortillas. I can never seem to find them in the same place twice, but I know they are out there!
Nutrition:
Calories: 334
Fat: 9.3g
Protein: 13.2g
Carbohydrate: 54.5g
Fiber: 7.2g
Sodium: 753mg
• Yogurt Mint Chicken
Makes 5 servings
Ingredients:
5 chicken-breast halves, skinned
1 teaspoon coarse salt or Mrs. Dash
1 tablespoon fresh lemon juice
1 cup plain low-fat or nonfat yogurt
1/2 cup chopped fresh mint
1 tablespoon minced fresh ginger
3 cloves garlic, minced
1 teaspoon garam masala
1/2 teaspoon chili powder
Directions:
Rinse chicken under cold water. Place in a large bowl and rub with salt and lemon juice. Set aside.
Blend remaining ingredients; toss well to mix and then coat chicken. Seal bowl with plastic wrap and refrigerate for 24 hours.
Preheat oven to 400F.
Place chicken on a foil-lined baking sheet and bake for 35 minutes.
Nutrition:
Calories: 293
Fat: 7g
Protein: 54 g
Carbohydrates: 1g
• Black Bean Burrito (Vegetarian)
from Cooking Light
*This recipe's nutrition content is based on using flour tortillas, low-fat sour cream, and regular Monterey cheese. Cut calories, carbs, and fat by subbing with nonfat greek yogurt, lower fat/carb tortillas, and reduced-fat cheese.
Makes 4 servings
Ingredients:
1 (7 oz) can chipotle chiles in adobe sauce
1/2 c reduced-fat sour cream (or greek yogurt)
1 (15 oz) can black beans, rinsed, drained, and divided
1 c frozen corn, thawed
4 (8 inch) flour tortillas (or tortilla of your choice)
Cooking spray
1 c bottled salsa
1/2 c low-fat shredded Monterey Jack cheese
Directions:
Preheat oven to 350.
Remove 1 chile from can and chop. Reserve remainder for later. Combine sour cream and chopped chile in a medium bowl, and let it stand for 10 minutes.
Place half of beans in a food processor, process until finely chopped. Add chopped beans, remaining beans, and corn to sour cream mixture.
Spoon 1/2 c bean mixture down center of each tortilla. roll up tortillas, place seam side down, in an 11" x 7" baking dish coated with cooking spray. Spread salsa over tortillas and top with cheese.
Cover and bake at 350 for 20 minutes.
Nutrition:
Calories: 365
Fat: 11.7g
Carbs: 55.3g
Pro: 15.7g
Fiber: 7.2g
Sodium: 893g
• Easy Turkey Burgers
Ingredients:
1 lb extra lean Ground Turkey
4 T Ground flax seeds
Seasoning Salt to taste
2 chopped Green Onions
1 chopped Green Pepper
3-4 T Salsa (start with 3 and see how mixture feels)
2 Egg Whites
Directions:
Combine all ingredients, mix well, and divide into four. Make into four burgers.
Spray a non-stick pan with nonfat cooking spray. Fry the burgers, two at a time, for 4-5 minutes on each side (or until done).
Wrap them with lettuce leaves and other vegies and enjoy!!
Nutrition:
Calories: 161
Fat: 3.6 g
Carbs: 4.2 g
Fiber: 2.6 g
Protein: 30 g
• Tuna Melt
Makes 2 servings
Ingredients:
6 oz. can tuna in water
3 T celery, diced
3 T red onion, diced
2 T carrots, diced
2 T tomato, diced
2 T apple, diced
1/3 c. nonfat Greek yogurt
1½ t white wine vinegar
½ t dried oregano
¼ t parsley flakes
1/8 t pepper
2 slices whole wheat bread or Ezekiel bread
2 slices tomato
2 (1 oz.) slices reduced fat Swiss cheese
Instructions:
Stir together first 11 ingredients in a medium bowl until well combined.
Divide tuna salad equally among both slices of bread. Top each with 1 slice tomato and 1 slice cheese.
Broil topped bread halves for a few minutes until lightly browned and cheese is melted.
Nutrition:
Calories: 340
Fat: 4.5 g
Carbs: 31 g
Protein: 41 g
• Mediterranean Chicken Salad (for Pita Pockets)
I am making these tonight. I picked up some Ezekiel 4:9 pitas the other day, and have been dying to try them. Later I'll post a picture of them along with the caloric breakdown. They are out in the deep freeze right now.
Makes 6 servings:
Ingredients:
* 3 cups Boneless Skinless Chicken Breast, cooked and cubed into 1" pieces
* 1 cup nonfat Greek Yogurt (ie Voskos)
* 1/4 tsp Red Pepper Flakes
* 1/2 tsp Ground Cumin
* 2 tbsp Lemon Juice
* 1/4 cup Green Olives, diced
* 1/2 cup Green Onions, chopped
* 1/4 cup Cilantro, chopped
* 1 cup Garbanzo Beans, drained and rinsed
* 1 Tomatoes, sliced
* 1 cup Bibb Lettuce, cleaned
Directions:
Prep food above as necessary. Mix all ingredients up through beans in one bowl for salad mix.
Stuff 6 pita pockets evenly with chicken salad mix. Top with sliced tomatoes and lettuce, and serve.
Nutrition:
Calories 182
Total Fat 2.8g
Saturated Fat 0g
Cholesterol 62.5mg
Sodium 532.17mg
Total Carbohydrate 9.92g
Dietary Fiber 1.89g
Sugars 2g
Protein 30.94g
• Pumpkin Chicken Curry
Makes 2 servings
Ingredients:
2 (4 oz.) chicken breasts
5 cups diced pumpkin
2 tbs olive oil
1 diced onion
2 chopped garlic cloves
2 tbs ground ginger
1 tbs ground turmeric
2 tbs ground coriander
2 tbs ground cumin
1 ½ cups vegetable stock
salt to taste
bunch of chopped fresh coriander
Directions:
Fry onion and garlic in a large pan with oil on medium heat for 2 minutes. Add chicken and cook stirring
constantly for 10minutes or until chicken has turned white.
Add pumpkin, ginger, turmeric, coriander and cumin and stir for 1 minute.
Add stock and leave to simmer on low heat for 15 minutes. Add chopped coriander, cover pan and cook
for a further 2 minutes.
Season with salt to taste. Cool slightly before serving.
Nutrition:
Calories 353
Total Fat 10.33g
Sodium 685.4mg
Total Carbohydrate 35.67g
Dietary Fiber 6.77g
Sugars 9.09g
Protein 29.67g
• Sweet Potato Black Bean Burritos (from Alyssa Howard Edwards)
Ingredients:
Sweet potatoes
Olive Oil
Cinnamon
Salt
Cumin
Pepper
Chili Powder
Sugar sub
Tortilla
Cheese (optional)
Black Beans
Salsa
Greek Yogurt
Cilantro
Onion
Directions:
Dice sweet potatoes. Toss them with olive oil, cumin, cinnamon, salt, pepper, chili powder, and sugar substitute (ie stevia).
Bake at 350 until tender (roughly 30-45 minutes).
Heat a can of rinsed and drained black beans, chopped cilantro, diced tomatoes, salsa, onion, and garlic in a frying pan. Add sweet potatoes to the mix.
Grate some pepper jack cheese or other cheese (optional) on top.
Fold mix in tortillas and bake in 350 oven for 30 minutes or until tortillas are crisp.
Serve with Greek yogurt and salsa. You can also add chicken or avocado.
Enjoy!
Nutrtion: Not included
• Chicken and Cheese Stuffed Red Pepper
from Sheryl Hawkins
1 red pepper
2 oz chicken breast
1/2 c cottage cheese 1%
chopped green onion
chopped tomato
salt/ pepper/ cayenne
Preheat oven to 350. ...Split the red pepper in half. Combine the chicken, cottage cheese, chopped veggies and spices in a bowl and mix. Stuff the red pepper halves with the mix. Bake until cheese is melted. Yum yum!!! You can eat one half now and one half later for two meals or eat it all for one meal.
Calories for entire meal 254
Fat 6g
Carbs 16g
Protein 35g
• Cod Curry
from AllRecipes
Serves 4
Ingredients:
* 2 tablespoons olive oil
* 1 medium onion, chopped
* 1 teaspoon garlic paste
* 1 teaspoon ginger paste
* 2 teaspoons cumin
* 2 teaspoons coriander
* 1 teaspoon cardamom
* 1/2 teaspoon turmeric
* Mrs. Dash to taste
* 2 fresh jalapeno peppers, seeded and diced
* 1/4 cup chopped cilantro
* 1 tablespoon lemon juice
* 1 (28 ounce) can diced tomatoes with juice
* 1 pound cod fillets, cut into chunks
Directions:
1. Heat the oil in a skillet over medium heat. Place onion in the skillet. Reduce heat to low, and cook, stirring often, 15 minutes, or until soft and brown.
2. Mix the garlic paste and ginger paste into the skillet. Cook 1 minute. Mix in cumin, coriander, cardamom, turmeric, and Mrs. Dash. Stir in the jalapeno, cilantro, lemon juice, and tomatoes with juice, scraping up any brown bits from the bottom of the skillet. Bring to a boil. Reduce heat to low, cover, and simmer 20 minutes. If you like, the sauce may be set aside for a few hours at this point to allow the flavors to blend.
3. Return the sauce to a boil, and place cod in the skillet. Reduce heat to low, and cook 15 minutes, or until fish flakes easily with a fork.
I have subbed Vegie Oil for Olive Oil and Salt for Mrs. Dash. The below nutrition guidelines is based on the original recipe.
Nutrition:
* Calories: 227
* Total Fat: 8.4g
* Cholesterol: 53mg
* Sodium: 757mg
* Total Carbs: 11.4g
* Dietary Fiber: 3.2g
* Protein: 23.6g
• Yummy Chicken and Mango Salad
I am such a sucker for salads. I could eat them every day for every meal. Here's another good one.
Serves 4
Ingredients:
* 1/3 cup vanilla low-fat yogurt (I usually sub with Greek Yogurt - again to increase protein)
* 1 1/2 tablespoons lime juice
* 1 1/2 tablespoons mango chutney
* 1 tablespoon low-sodium seasoned rice vinegar
* 1 teaspoon honey
* 1/4 teaspoon ground cumin
* 1/4 teaspoon ground coriander
* 1/4 teaspoon ground paprika
* 1 teaspoon olive oil
* 4 skinless, boneless chicken breast halves - cut into strips
* 2 teaspoons grated fresh ginger
* 1 clove garlic, peeled and minced
* 1 1/2 cups peeled, seeded and chopped mango
* 1 cup sliced red bell pepper
* 1/3 cup chopped green onion
* 8 cups torn romaine lettuce
Directions:
1. In a small bowl, blend vanilla yogurt, lime juice, mango chutney, rice vinegar, honey, cumin, coriander, and paprika.
2. Heat olive oil in a medium skillet over medium heat. Place chicken, ginger, and garlic in the skillet. Cook 7 to 10 minutes, stirring occasionally, until chicken is no longer pink and juices run clear.
3. Mix mango, red bell pepper, and green onions into the skillet. Cook about 5 minutes, until pepper is tender and mangoes are heated through. Stir in the yogurt mixture. Spoon over romaine lettuce to serve.
Nutrition:
* Calories: 275
* Total Fat: 4.3g
* Cholesterol: 69mg
* Sodium: 165mg
* Total Carbs: 29.9g
* Dietary Fiber: 5.2g
* Protein: 30.8g
• Healthy Tuna Casserole
Ingredients:
4 cups whole wheat penne pasta
1 small onion finely chopped
3 cans (170gr) flaked tuna drained and rinsed
2 cans low-sodium (fat-free if available) mushroom soup, undiluted
1 can drained and rinsed sliced mushrooms
1/2 cup nonfat mayo
1 cup 1% milk
1 tbsp mrs. dash seasoning
1/2 tsp garlic powder
1/2 tsp coarse black pepper
1 cup grated reduced fat cheese (optional)
Directions:
Boil pasta to desired tenderness.
Stir in tuna and onion with drained pasta.
In saucepan add milk, low-sodium (fat-free if available) mushroom soup, mushrooms, nonfat mayo and other seasonings and stir on low heat until mixed.
Add tuna/onion/pasta to above mix.
Grease an 11" x 7" casserole dish with cooking spray.
Pour contents in dish and bake at 350 for 25 minutes.
Add low-fat or nonfat cheese only if desired.
• Chicken Rice Cakes
from Rashonda Jackson
Serves 4
Ingredients:
• 2 tbsp olive oil, divided
• 2 cups chicken breasts, cooked and finely shredded
• 1 cup sweet potatoes, cooked and mashed
• 1 cup brown rice, cooked
• 1 egg
• 1/2 cup low-fat mozzarella cheese, shredded
• 1 1/2 tsp fresh rosemary, chopped
• Sea salt and pepper, to taste
• 1 cup mushrooms, sliced
• 1–2 tbsp balsamic vinegar
Directions:
1. Heat 1 tbsp olive oil in a nonstick skillet over medium-high heat.
2. In a bowl, mix together chicken, mashed sweet potatoes, rice, egg, cheese, rosemary, salt and pepper. Shape into 8 patties.
3. Cook until golden brown on both sides and heated through. Transfer to a plate and keep warm.
4. In the same skillet, heat remaining olive oil. Add mushrooms and cook until lightly browned. Add vinegar to skillet to coat mushrooms; cook 1 minute longer. Serve on top of chicken rice cakes.
Nutrition:
Calories: 410
Fat: 14 g
Cholesterol: 110 mg
Sodium: 210 mg
Carbs: 41 g
Fiber: 5 g
Sugars: 10 g
Protein: 31 g
Iron: 2 mg
• Black Bean and Mango Quesadillas
I could really go for this right now. There's something about sweet and savory together that I just love. I'm so excited that mangoes are almost back in season again!
Serves 4
Ingredients:
* 1 teaspoon olive oil
* 1 1/2 cups presliced onion
* 1/2 teaspoon dried oregano
* 1/4 teaspoon salt
* 1/8 teaspoon black pepper
* 1 poblano chile, seeded and chopped
* 1 (15-ounce) can black beans, rinsed and drained
* 1 cup jarred sliced peeled or fresh mango
* 1/3 cup cubed peeled avocado
* 4 (8-inch) fat-free flour or 100% whole wheat tortillas
* Cooking spray
* 1/2 cup shredded reduced-fat sharp cheddar cheese
Directions:
Preheat broiler.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and saute 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in mango and avocado.
Place tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a slight border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts.
*To help cut carbs, I'd also look for the low-carb tortillas. I can never seem to find them in the same place twice, but I know they are out there!
Nutrition:
Calories: 334
Fat: 9.3g
Protein: 13.2g
Carbohydrate: 54.5g
Fiber: 7.2g
Sodium: 753mg
• Yogurt Mint Chicken
Makes 5 servings
Ingredients:
5 chicken-breast halves, skinned
1 teaspoon coarse salt or Mrs. Dash
1 tablespoon fresh lemon juice
1 cup plain low-fat or nonfat yogurt
1/2 cup chopped fresh mint
1 tablespoon minced fresh ginger
3 cloves garlic, minced
1 teaspoon garam masala
1/2 teaspoon chili powder
Directions:
Rinse chicken under cold water. Place in a large bowl and rub with salt and lemon juice. Set aside.
Blend remaining ingredients; toss well to mix and then coat chicken. Seal bowl with plastic wrap and refrigerate for 24 hours.
Preheat oven to 400F.
Place chicken on a foil-lined baking sheet and bake for 35 minutes.
Nutrition:
Calories: 293
Fat: 7g
Protein: 54 g
Carbohydrates: 1g
• Black Bean Burrito (Vegetarian)
from Cooking Light
*This recipe's nutrition content is based on using flour tortillas, low-fat sour cream, and regular Monterey cheese. Cut calories, carbs, and fat by subbing with nonfat greek yogurt, lower fat/carb tortillas, and reduced-fat cheese.
Makes 4 servings
Ingredients:
1 (7 oz) can chipotle chiles in adobe sauce
1/2 c reduced-fat sour cream (or greek yogurt)
1 (15 oz) can black beans, rinsed, drained, and divided
1 c frozen corn, thawed
4 (8 inch) flour tortillas (or tortilla of your choice)
Cooking spray
1 c bottled salsa
1/2 c low-fat shredded Monterey Jack cheese
Directions:
Preheat oven to 350.
Remove 1 chile from can and chop. Reserve remainder for later. Combine sour cream and chopped chile in a medium bowl, and let it stand for 10 minutes.
Place half of beans in a food processor, process until finely chopped. Add chopped beans, remaining beans, and corn to sour cream mixture.
Spoon 1/2 c bean mixture down center of each tortilla. roll up tortillas, place seam side down, in an 11" x 7" baking dish coated with cooking spray. Spread salsa over tortillas and top with cheese.
Cover and bake at 350 for 20 minutes.
Nutrition:
Calories: 365
Fat: 11.7g
Carbs: 55.3g
Pro: 15.7g
Fiber: 7.2g
Sodium: 893g
• Easy Turkey Burgers
Ingredients:
1 lb extra lean Ground Turkey
4 T Ground flax seeds
Seasoning Salt to taste
2 chopped Green Onions
1 chopped Green Pepper
3-4 T Salsa (start with 3 and see how mixture feels)
2 Egg Whites
Directions:
Combine all ingredients, mix well, and divide into four. Make into four burgers.
Spray a non-stick pan with nonfat cooking spray. Fry the burgers, two at a time, for 4-5 minutes on each side (or until done).
Wrap them with lettuce leaves and other vegies and enjoy!!
Nutrition:
Calories: 161
Fat: 3.6 g
Carbs: 4.2 g
Fiber: 2.6 g
Protein: 30 g
• Tuna Melt
Makes 2 servings
Ingredients:
6 oz. can tuna in water
3 T celery, diced
3 T red onion, diced
2 T carrots, diced
2 T tomato, diced
2 T apple, diced
1/3 c. nonfat Greek yogurt
1½ t white wine vinegar
½ t dried oregano
¼ t parsley flakes
1/8 t pepper
2 slices whole wheat bread or Ezekiel bread
2 slices tomato
2 (1 oz.) slices reduced fat Swiss cheese
Instructions:
Stir together first 11 ingredients in a medium bowl until well combined.
Divide tuna salad equally among both slices of bread. Top each with 1 slice tomato and 1 slice cheese.
Broil topped bread halves for a few minutes until lightly browned and cheese is melted.
Nutrition:
Calories: 340
Fat: 4.5 g
Carbs: 31 g
Protein: 41 g
• Mediterranean Chicken Salad (for Pita Pockets)
I am making these tonight. I picked up some Ezekiel 4:9 pitas the other day, and have been dying to try them. Later I'll post a picture of them along with the caloric breakdown. They are out in the deep freeze right now.
Makes 6 servings:
Ingredients:
* 3 cups Boneless Skinless Chicken Breast, cooked and cubed into 1" pieces
* 1 cup nonfat Greek Yogurt (ie Voskos)
* 1/4 tsp Red Pepper Flakes
* 1/2 tsp Ground Cumin
* 2 tbsp Lemon Juice
* 1/4 cup Green Olives, diced
* 1/2 cup Green Onions, chopped
* 1/4 cup Cilantro, chopped
* 1 cup Garbanzo Beans, drained and rinsed
* 1 Tomatoes, sliced
* 1 cup Bibb Lettuce, cleaned
Directions:
Prep food above as necessary. Mix all ingredients up through beans in one bowl for salad mix.
Stuff 6 pita pockets evenly with chicken salad mix. Top with sliced tomatoes and lettuce, and serve.
Nutrition:
Calories 182
Total Fat 2.8g
Saturated Fat 0g
Cholesterol 62.5mg
Sodium 532.17mg
Total Carbohydrate 9.92g
Dietary Fiber 1.89g
Sugars 2g
Protein 30.94g
• Pumpkin Chicken Curry
Makes 2 servings
Ingredients:
2 (4 oz.) chicken breasts
5 cups diced pumpkin
2 tbs olive oil
1 diced onion
2 chopped garlic cloves
2 tbs ground ginger
1 tbs ground turmeric
2 tbs ground coriander
2 tbs ground cumin
1 ½ cups vegetable stock
salt to taste
bunch of chopped fresh coriander
Directions:
Fry onion and garlic in a large pan with oil on medium heat for 2 minutes. Add chicken and cook stirring
constantly for 10minutes or until chicken has turned white.
Add pumpkin, ginger, turmeric, coriander and cumin and stir for 1 minute.
Add stock and leave to simmer on low heat for 15 minutes. Add chopped coriander, cover pan and cook
for a further 2 minutes.
Season with salt to taste. Cool slightly before serving.
Nutrition:
Calories 353
Total Fat 10.33g
Sodium 685.4mg
Total Carbohydrate 35.67g
Dietary Fiber 6.77g
Sugars 9.09g
Protein 29.67g
• Sweet Potato Black Bean Burritos (from Alyssa Howard Edwards)
Ingredients:
Sweet potatoes
Olive Oil
Cinnamon
Salt
Cumin
Pepper
Chili Powder
Sugar sub
Tortilla
Cheese (optional)
Black Beans
Salsa
Greek Yogurt
Cilantro
Onion
Directions:
Dice sweet potatoes. Toss them with olive oil, cumin, cinnamon, salt, pepper, chili powder, and sugar substitute (ie stevia).
Bake at 350 until tender (roughly 30-45 minutes).
Heat a can of rinsed and drained black beans, chopped cilantro, diced tomatoes, salsa, onion, and garlic in a frying pan. Add sweet potatoes to the mix.
Grate some pepper jack cheese or other cheese (optional) on top.
Fold mix in tortillas and bake in 350 oven for 30 minutes or until tortillas are crisp.
Serve with Greek yogurt and salsa. You can also add chicken or avocado.
Enjoy!
Nutrtion: Not included
0
Replies
-
Hi
Been wanting to start cooking new things and the Turkey Burger sounds really up my ally. Thanks0 -
thankyou for all those recipes!0
-
oooh nice ideas there - will try the burgers and a few others sometime soon
thanks!0
This discussion has been closed.
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