Healthy Recipes - helping me eat "balanced" meals
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BuckeyeBabe10
Posts: 204 Member
So I always have a hard time figuring out what to get at the grocery store - not because I pick bad foods, but because I never actually pick foods that I can make "meals" out of. Whenever I eat throughout the day, each "meal" is never balanced with protein, carbs, good fat, etc., rather it's just straight "vegetables" or straight "fruit" or straight "oatmeal" on its own - poor prior planning on my part.
SO, in an attempt to help, I sought out some recipes that have a great balance to them and are low calorie (but filling) to help me eat better meals, but also have a defined grocery list. Here are some of the recipes that will be my new staples - hopefully you'll find something in there you like.
) All these recipes can be found on www.skinnytaste.com and they use the Weight Watcher's points system (you'll have to look them up on the website for the points -sorry, I have already removed them).
**Southwestern Black Bean Salad** (made this tonight - looooooks and smells fantastic; having it for lunch tomorrow)
Servings: 12 • Size: 1/2 cup • Calories: 106 • Fat: 6.0g • Protein: 3.2g • Carb: 13.0g • Fiber: 3.6g • Sugar: 1.2g • Sodium: 137.8mg
Ingredients:
• 1 15.5 oz can black beans, rinsed and drained
• 9 oz frozen corn, thawed
• 1 tomato, chopped
• 1 small hass avocado, diced
• 1/4 cup red onion, chopped
• 1 scallion, chopped
• 1 lime, juice of
• 3 tbsp extra virgin olive oil
• 1 tbsp cilantro
• salt and fresh pepper
Directions:
Combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Mix with lime juice and olive oil. Marinate in the refrigerator 30 minutes. Add avocado before serving.
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***Baked Bananas*** (good for a dessert or dinner part dessert - obviously not an "everyday" treat)
Servings: 1 • Calories: 143
• 1 medium ripe banana, cut in half lengthwise
• 2 tsp honey or agave
• cinnamon
Preheat oven to 400 degrees. Peel and cut bananas in half. Arrange banana in an oven safe dish or on tinfoil. Sprinkle with cinnamon and honey. Cover and bake for 10 to 15 minutes, depending on how soft you like them.
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***Autumn Salad with Pears and Gorgonzola*** (obsessed...)
Servings: 6 • Size: 1/6th • Calories: 160.4 • Fat: 12.6 g • Protein: 4.6 g • Carb: 10.4 g • Fiber: 2.2 g • Sugar: 2.2g
Sodium: 105.7 mg (without adding salt separately)
Ingredients:
• 2 small ripe pears, peeled and diced
• 1/4 cup (2 oz) reduced-fat gorgonzola cheese, crumbled
• 8 oz mixed baby greens (baby spinach, arugula, radicchio, etc.)
• 1 oz (about 20 halves) pecans
Directions:
For the dressing: In a large bowl, mix vinegar, mustard, honey, salt and pepper. Whisk in olive oil and blend.
In a salad bowl combine baby greens, pears, gorgonzola cheese and pecans. When you are ready to serve, add the vinaigrette and toss well. Serve immediately.
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***Papaya Avocado Salad*** (Making this one on Sunday evening/Monday evening)
Servings: 6 • Serving Size: about 2/3 cup • Calories: 112.5 • Fat: 8.4 g • Carb: 10.3 g • Fiber: 5.9 g • Protein: 2.0 g
• 2 tbsp red onion, chopped
• 2 tbsp lime juice
• 2 medium hass avocados, diced
• 2 cups papaya, diced
• 2 tbsp chopped cilantro
• salt and pepper to taste
In a small bowl combine onion, lime juice and salt.
In a medium bowl, combine avocados, papaya, and cilantro. Toss with lime juice and onions and serve immediately.
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***Tomato Mozzarella and Arugula Tower*** (I could eat caprese each and every day for a lifetime...so good)
Servings: 2 • Size: 1 whole tomato • Calories: 276.6 • Fat: 23 g • Protein: 12.2 g • Carb: 9.2 g • Fiber: 1.9 g • Sugar: 1.4 g
Sodium: 349.2 mg (without adding salt separately)
Ingredients:
• 1/4 cup chopped fresh basil
• 1 tbsp balsamic vinegar
• 2 tbsp olive oil
• kosher salt and fresh pepper to taste
• 2 medium ripe tomatoes
• 3 oz part skim mozzarella, sliced into 6 slices
• 2 cups arugula
Directions:
In a small blender, combine basil, olive oil, balsamic, a pinch of salt and fresh cracked pepper. Blend until smooth.
Slice the the top and bottom off of the tomato, discard. Cut the tomato into 3 equal slices and season with a pinch of salt keeping the tomato intact to assemble the same way it was cut.
Place 3/4 cup of arugula on each plate. Create two towers by layering the tomato, mozzarella, arugula, until two towers have formed, one on each plate. Top tomatoes with the remaining arugula then top with fresh cracked pepper and drizzle with oil and vinegar.
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***Black Bean, Avocado, Cucumber and Tomato Salad***
Servings: 10 • Serving Size: 1/2 cup • Calories: 126.9 • Fat: 5.7 g • Protein: 5.0 g • Carb: 16.0 g • Fiber: 6.7 g
Ingredients:
• 1 seedless cucumber, peeled and diced
• 2 medium ripe tomatoes, diced
• 2 hass avocados, diced
• 15.5 oz can black beans, rinsed and drained
• 2 tbsp red onion, minced
• 2 tbsp cilantro, minced
• 2 limes, juice of
• salt and fresh pepper
Directions:
Combine all the ingredients and season with salt and pepper to taste. Keep refrigerated until ready to serve. Makes 5 cups.
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***Brown Coconut Rice with Cilantro***
Servings: 4 • Serving Size: 1/4th • Calories: 206 • Fat: 5.4g • Protein: 3.1g • Carb: 35.1g • Fiber: 1.8g • Sugar: 1.3g
Sodium: 154.3mg
Ingredients:
• 1 cup uncooked brown rice (brown jasmine, basmati or short grain works well)
• 1 cup lite coconut milk (Thai Kitchen)
• 1 1/4 cup water
• 1 tsp grated fresh ginger
• 1 garlic clove, crushed
• 1/4 tsp salt, or more to taste
• 2 tbsp sweetened grated coconut
• 3 tbsp cilantro
Directions:
In a medium sized heavy pot, add coconut milk, rice, water, ginger, garlic, salt and coconut; bring to a bowl over medium heat.
Reduce heat to low, cover and simmer until all liquid evaporates, about 40-45 minutes. Remove from heat, keep covered for 10 more minutes. Fluff with a fork;toss with cilantro.
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***Scallops, Grapefruit, Arugula and Spinach Salad with Champagne Vinaigrette***
Servings: 4 • Serving Size: 1/4th of salad • Calories: 216.9 • Fat: 10.1 g • Carb: 16.6 g • Fiber: 2.9 g • Sugar: 1.4 g • Protein: 16.4 g
• 2 pink grapefruits, reserving 3 slices
• 1 lb sea scallops, washed and dried with a paper towel
• 2 tsp olive oil
• salt and pepper
• 8 oz baby spinach and arugula
Champagne vinaigrette:
• 2 tbsp olive oil
• 1 tbsp champagne vinegar (white wine vinegar would work)
• 2 tbsp chopped shallots
• salt and pepper
• grapefruit juice from 3 reserved slices of grapefruit
Peel the skin and white membrane off the grapefruit and separate the pieces.Reserve three grapefruit slices for the vinaigrette and squeeze the juice; set aside. Chop up remaining grapefruit for the salad.
In a medium bowl whisk olive oil, squeezed grapefruit juice (from 3 slices of grapefruit), champagne vinegar, chopped shallots, salt and pepper.
Season scallops with salt and pepper. Heat a large pan on a high heat. When the pan is hot, add oil and place scallops in the pan. Sear without touching them for a few minutes until the bottom forms a nice caramel colored crust. Turn and cook about another minute while their centers are still slightly translucent (you can check this by viewing them from the side). Be careful not to overcook. Remove from the pan.
Divide the baby greens evenly between four plates. Arrange grapefruit on the plate and top with scallops; drizzle with vinaigrette.
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***Zesty Lime Shrimp and Avocado Salad*** (Trying this one out at the tale end of next week!)
Servings: 4 • Serving Size: 7/8 cup • Old Points: 4 pt • Points+: 5 pt
Calories: 210.4 • Fat: 9.2 g • Protein: 25.1 g • Carb: 7.8 g • Fiber: 3.6 g • Sugar: 0.6 g Sodium without salt: 260.8 mg
• 1 lb jumbo cooked shrimp, peeled and deveined, chopped*
• 1 medium tomato, diced
• 1 hass avocado, diced
• 1 jalapeno, seeds removed, diced fine
• 1/4 cup chopped red onion
• 2 limes, juice of
• 1 tsp olive oil
• 1 tbsp chopped cilantro
• salt and fresh pepper to taste
In a small bowl combine red onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.
In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.
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***Thai Chicken and Pineapple Stir Fry*** (I have a wok; can't wait to try this one out here eventually)
Servings: 4 • Size: 1.25 cups • Calories: 186.6 • Fat: 4.6 g • Carbs: 15.5 g • Fiber: 0.9 g • Protein: 20.8 g • Sugar:8.3 g
Sodium: 557.2
Ingredients:
• 1 lb boneless skinless chicken breast, cut into 1-inch cubes
• 1 tbsp Thai Kitchen fish sauce
• 2 tbsp cornstarch
• 1 tbsp oil, divided
• 1 tsp minced garlic
• 1 tsp minced ginger
• 2 cups cubed assorted colors bell peppers (1/2-inch cubes)
• 1 red chili pepper, chopped (optional or to taste)
• 1 cup fresh pineapple chunks
• 1/2 cup Thai Kitchen Pineapple & Chili dipping sauce
• cilantro leaves (for garnish)
Directions:
Mix chicken and fish sauce in medium bowl. Add cornstarch; toss to evenly coat. Set aside.
Heat 1/2 tablespoon of the oil in large nonstick skillet on medium-high heat. Add garlic and
ginger; stir fry 30 seconds. Add bell peppers, chili pepper if using and pineapple; stir fry 3 to 5 minutes or until peppers are tender-crisp. Add sauce; cook and stir until heated through. Remove from skillet.
Heat remaining oil in the skillet. Add chicken; stir fry 5 minutes or until cooked through. Return bell pepper mixture to skillet; stir fry until well blended. Garnish with cilantro.
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***Chicken Pot Pie Soup*** (If you're a sucker for chicken pot pie like I am, this could be a good, lower cal alternative to enjoy)
Servings: 9 • Serving Size: 1 cup • Calories: 169.2 • Fat: 1.2 g • Protein: 18.5 g • Carb: 21.2 g • Fiber: 2.3 g
Servings: 6 • Serving Size: 1 bowl (1-1/2 cups) • Calories: 253.8 • Fat: 1.8 g • Protein: 27.7 g • Carb: 31.9 g • Fiber: 3.4 g
• 1/4 cup flour (to make gluten-free use 2 tbsp cornstarch instead)
• 2 cups water
• 4 cups fat free milk
• 1 large celery stalk, chopped
• 1/2 medium chopped onion
• 8 oz sliced baby portabella mushrooms
• 2 chicken bouillons
• fresh ground pepper
• pinch of thyme
• 10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
• 2 potatoes, peeled and cubed small
• 16 oz cooked chicken breast, diced small
• salt
Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.
Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, thyme, fresh pepper, frozen vegetables and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve.
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***Coconut Chicken Salad with Warm Honey Mustard Vinaigrette***
Servings: 3 • Serving Size: salad with 2 chicken tenders • Calories: 397.6 • Fat: 11.0 g • Protein: 26.8 g • Carb: 32.5 g • Fiber: 4.4 g • Sugar:10
• 6 (about 12 oz) chicken tenderloins
• 6 tbsp shredded coconut
• 1/4 cup panko crumbs
• 2 tbsp crushed cornflake crumbs
• 1/3 cup egg substitute or egg whites
• pinch salt
• olive oil spray
• 6 cups mixed baby greens
• 3/4 cup shredded carrots
• 1 large tomato, sliced
• 1 small cucumber, sliced
Preheat oven to 375°.
Combine coconut flakes, panko, cornflake crumbs and salt in a bowl. Put egg whites or egg beaters in another bowl.
Lightly season chicken with salt. Dip the chicken in the egg, then in the coconut crumb mixture. Place chicken on a cookie sheet lined with parchment for easy cleanup.Lightly spray with olive oil spray and bake for 30 minutes turning halfway, or until chicken is cooked through.
Place 2 cups baby greens on each plate. Divide carrots, cucumber, tomato evenly between each plate. When chicken is ready slice on the diagonal and place on top of greens. Heat dressing in the microwave a few seconds and divide equally between each salad; a little over 1 tbsp each.
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***Fiesta Lime Rice*** (I'm substituting Jasmine rice in this recipe)
Servings: 4 • Serving Size: 1 cup • Calories: 152.8 • Fat: 0.8 g • Protein: 5.7 g • Carb: 33.7 g • Fiber: 4 g • Sugar: 1.7
• 1 1/2 cups cooked long grain rice
• 3/4 cup canned black beans, rinsed and heated
• 3/4 cup cooked corn (I used Trader Joe's Fire Roasted frozen Corn), heated
• 1 large tomato, diced
• 1 large scallion, diced fine
• 2-4 tbsp chopped cilantro (to your liking)
• 1 tbsp fresh squeezed lime juice
• salt to taste
In a large bowl, combine hot rice, heated corn, heated beans, tomato, scallion, cilantro, lime juice and salt if needed. Toss and serve.
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***Skinny Green Tropical Smoothie*** (I love spinach, but whenever I buy it I can't seem to eat it fast enough before it's past is expiration date - this offers a great way to get the nutrients from spinach in and to use up those leafy greens quicker)
Servings: 2 • Serving Size: 1 3/4 cups • Old Points: 4 pts • Points+: 6 pts
Calories: 228 • Fat: 7.7 g • Protein: 10.2 g • Carb: 30.2 g • Fiber: 3.9 g • Sugar:19.4 g
Sodium: 70.5 mg
Ingredients:
• 3/4 cup light coconut milk
• 6 oz fat free Greek yogurt
• 3/4 cup fresh pineapple, cubed
• 1 ripe medium banana
• 1 cup spinach
• 2 tbsp sweetened shredded coconut
• 1 1/4 cups ice
Directions:
Put everything into the blender and blend until smooth. Makes about 3 1/2 cups.
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***Mango Peachy Smoothie***
Servings: 2 • Serving Size: 1 cup • Calories: 99.7 • Fat: 0.3 g • Protein: 2.3 g • Carb: 26.0 g • Fiber: 5.0 g
• 4 oz peach fiber one yogurt
• 1 medium sliced peach
• 1 cup mango, sliced
• 1 cup ice
Blend everything together and serve.
Peppered Salmon Steaks with Yogurt-Lime Marinade
The yogurt marinade, with hints of lime and ginger, makes the salmon wonderfully succulent.
4 servings | Active Time: 20 minutes | Total Time: 50 minutes
• 1/2 cup low-fat plain yogurt
• 1 tablespoon canola oil
• 1 tablespoon lime juice
• 1 teaspoon honey
• 1 tablespoon minced fresh ginger
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 4 1-inch thick salmon steaks
• Lime wedges
Whisk together yogurt, oil, lime juice, honey, ginger, garlic, salt and pepper in a shallow nonreactive dish,. Add fish steaks and turn to coat with marinade. Cover and marinate in the refrigerator for at least 30 minutes or up to 1 hour, turning once.
Preheat grill.
Coarsely grind pepper onto steaks and gently press in. Oil the grill (see Tip). Grill the steaks, turning once, until the fish is opaque, about 10 minutes. Serve immediately with lime wedges.
Per serving : 268 Calories; 16 g Fat; 3 g Sat; 7 g Mono; 69 mg Cholesterol; 5 g Carbohydrates; 24 g Protein; 0 g Fiber; 234 mg Sodium; 503 mg Potassium
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***Spicy Beef with Shrimp & Bok Choy***
Oyster sauce and rice wine give this speedy stir-fry a rich flavor that balances the clean, sweet crunch of bok choy. Make It a Meal: Rice noodles or brown basmati rice and a Tsing Tao beer will make you feel like you're eating in your favorite Chinese restaurant.
4 servings, about 1 cup each | Active Time: 25 minutes | Total Time: 25 minutes
• 1/4 cup Shao Hsing rice wine, (see Ingredient note)
• 1 1/2 tablespoons oyster-flavored sauce
• 2 teaspoons cornstarch
• 4 teaspoons canola oil, divided
• 3/4 pound sirloin steak, trimmed of fat, cut in half lengthwise and thinly sliced
• 1/4-1/2 teaspoon crushed red pepper
• 10 raw shrimp, (21-25 per pound), peeled, deveined and chopped
• 1 pound bok choy, preferably baby bok choy, trimmed and sliced into 1-inch pieces
Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.
Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes. Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes. Transfer the beef, shrimp and any juices to a plate.
Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the cornstarch mixture. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute.
Nutrition
Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 54 mg Cholesterol; 6 g Carbohydrates; 22 g Protein; 1 g Fiber; 384 mg Sodium; 660 mg Potassium
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***Southwestern Rice & Pinto Bean Salad*** (subbing in Jasmine rice for this one as well...)
The slightly chewy texture of ruddy-red Wehani rice makes it perfect for salads. Serve it mounded on a bed of Boston lettuce or curly frisée.
6 servings, 1 1/3 cups each | Active Time: 20 minutes | Total Time: 1 hour
• 1 cup Wehani brown rice, (see Note) or brown basmati rice
• 2-2 1/2 cups water
• 2 teaspoons cumin seeds, or 1 teaspoon ground cumin
• 1/4 cup extra-virgin olive oil
• 1/4 cup sherry vinegar
• 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
• 1 large clove garlic, crushed and peeled
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 15-ounce cans pinto beans, rinsed
• 8 scallions, trimmed and sliced (about 1 1/2 cups)
• 1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)
Combine rice and water (2 cups water if using brown basmati) in a 3-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes. Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a large baking sheet until cooled to room temperature, about 15 minutes.
Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.
Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.
Per serving : 325 Calories; 11 g Fat; 2 g Sat; 8 g Mono; 0 mg Cholesterol; 49 g Carbohydrates; 10 g Protein; 9 g Fiber; 125 mg Sodium; 513 mg Potassium
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***Strawberry, Melon & Avocado Salad***
Nutty and slightly sweet sherry vinegar is a natural partner for strawberries. This composed salad makes a cool kickoff for dinner or a nutrition-packed lunch on its own.
4 servings | Active Time: 20 minutes | Total Time: 20 minutes
• 1/4 cup honey
• 2 tablespoons sherry vinegar, or red-wine vinegar
• 2 tablespoons finely chopped fresh mint
• 1/4 teaspoon freshly ground pepper
• Pinch of salt
• 4 cups baby spinach
• 1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices
• 16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed
• 1 1/2 cups hulled strawberries, sliced
• 2 teaspoons sesame seeds, toasted (see Tip)
Whisk honey, vinegar, mint, pepper and salt in a small bowl.
Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds.
Per serving : 202 Calories; 8 g Fat; 1 g Sat; 1 g Mono; 0 mg Cholesterol; 24 g Carbohydrates; 3 g Protein; 7 g Fiber; 90 mg Sodium; 503 mg Potassium
SO, in an attempt to help, I sought out some recipes that have a great balance to them and are low calorie (but filling) to help me eat better meals, but also have a defined grocery list. Here are some of the recipes that will be my new staples - hopefully you'll find something in there you like.
) All these recipes can be found on www.skinnytaste.com and they use the Weight Watcher's points system (you'll have to look them up on the website for the points -sorry, I have already removed them).**Southwestern Black Bean Salad** (made this tonight - looooooks and smells fantastic; having it for lunch tomorrow)
Servings: 12 • Size: 1/2 cup • Calories: 106 • Fat: 6.0g • Protein: 3.2g • Carb: 13.0g • Fiber: 3.6g • Sugar: 1.2g • Sodium: 137.8mg
Ingredients:
• 1 15.5 oz can black beans, rinsed and drained
• 9 oz frozen corn, thawed
• 1 tomato, chopped
• 1 small hass avocado, diced
• 1/4 cup red onion, chopped
• 1 scallion, chopped
• 1 lime, juice of
• 3 tbsp extra virgin olive oil
• 1 tbsp cilantro
• salt and fresh pepper
Directions:
Combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Mix with lime juice and olive oil. Marinate in the refrigerator 30 minutes. Add avocado before serving.
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***Baked Bananas*** (good for a dessert or dinner part dessert - obviously not an "everyday" treat)
Servings: 1 • Calories: 143
• 1 medium ripe banana, cut in half lengthwise
• 2 tsp honey or agave
• cinnamon
Preheat oven to 400 degrees. Peel and cut bananas in half. Arrange banana in an oven safe dish or on tinfoil. Sprinkle with cinnamon and honey. Cover and bake for 10 to 15 minutes, depending on how soft you like them.
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***Autumn Salad with Pears and Gorgonzola*** (obsessed...)
Servings: 6 • Size: 1/6th • Calories: 160.4 • Fat: 12.6 g • Protein: 4.6 g • Carb: 10.4 g • Fiber: 2.2 g • Sugar: 2.2g
Sodium: 105.7 mg (without adding salt separately)
Ingredients:
• 2 small ripe pears, peeled and diced
• 1/4 cup (2 oz) reduced-fat gorgonzola cheese, crumbled
• 8 oz mixed baby greens (baby spinach, arugula, radicchio, etc.)
• 1 oz (about 20 halves) pecans
Directions:
For the dressing: In a large bowl, mix vinegar, mustard, honey, salt and pepper. Whisk in olive oil and blend.
In a salad bowl combine baby greens, pears, gorgonzola cheese and pecans. When you are ready to serve, add the vinaigrette and toss well. Serve immediately.
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***Papaya Avocado Salad*** (Making this one on Sunday evening/Monday evening)
Servings: 6 • Serving Size: about 2/3 cup • Calories: 112.5 • Fat: 8.4 g • Carb: 10.3 g • Fiber: 5.9 g • Protein: 2.0 g
• 2 tbsp red onion, chopped
• 2 tbsp lime juice
• 2 medium hass avocados, diced
• 2 cups papaya, diced
• 2 tbsp chopped cilantro
• salt and pepper to taste
In a small bowl combine onion, lime juice and salt.
In a medium bowl, combine avocados, papaya, and cilantro. Toss with lime juice and onions and serve immediately.
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***Tomato Mozzarella and Arugula Tower*** (I could eat caprese each and every day for a lifetime...so good)
Servings: 2 • Size: 1 whole tomato • Calories: 276.6 • Fat: 23 g • Protein: 12.2 g • Carb: 9.2 g • Fiber: 1.9 g • Sugar: 1.4 g
Sodium: 349.2 mg (without adding salt separately)
Ingredients:
• 1/4 cup chopped fresh basil
• 1 tbsp balsamic vinegar
• 2 tbsp olive oil
• kosher salt and fresh pepper to taste
• 2 medium ripe tomatoes
• 3 oz part skim mozzarella, sliced into 6 slices
• 2 cups arugula
Directions:
In a small blender, combine basil, olive oil, balsamic, a pinch of salt and fresh cracked pepper. Blend until smooth.
Slice the the top and bottom off of the tomato, discard. Cut the tomato into 3 equal slices and season with a pinch of salt keeping the tomato intact to assemble the same way it was cut.
Place 3/4 cup of arugula on each plate. Create two towers by layering the tomato, mozzarella, arugula, until two towers have formed, one on each plate. Top tomatoes with the remaining arugula then top with fresh cracked pepper and drizzle with oil and vinegar.
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***Black Bean, Avocado, Cucumber and Tomato Salad***
Servings: 10 • Serving Size: 1/2 cup • Calories: 126.9 • Fat: 5.7 g • Protein: 5.0 g • Carb: 16.0 g • Fiber: 6.7 g
Ingredients:
• 1 seedless cucumber, peeled and diced
• 2 medium ripe tomatoes, diced
• 2 hass avocados, diced
• 15.5 oz can black beans, rinsed and drained
• 2 tbsp red onion, minced
• 2 tbsp cilantro, minced
• 2 limes, juice of
• salt and fresh pepper
Directions:
Combine all the ingredients and season with salt and pepper to taste. Keep refrigerated until ready to serve. Makes 5 cups.
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***Brown Coconut Rice with Cilantro***
Servings: 4 • Serving Size: 1/4th • Calories: 206 • Fat: 5.4g • Protein: 3.1g • Carb: 35.1g • Fiber: 1.8g • Sugar: 1.3g
Sodium: 154.3mg
Ingredients:
• 1 cup uncooked brown rice (brown jasmine, basmati or short grain works well)
• 1 cup lite coconut milk (Thai Kitchen)
• 1 1/4 cup water
• 1 tsp grated fresh ginger
• 1 garlic clove, crushed
• 1/4 tsp salt, or more to taste
• 2 tbsp sweetened grated coconut
• 3 tbsp cilantro
Directions:
In a medium sized heavy pot, add coconut milk, rice, water, ginger, garlic, salt and coconut; bring to a bowl over medium heat.
Reduce heat to low, cover and simmer until all liquid evaporates, about 40-45 minutes. Remove from heat, keep covered for 10 more minutes. Fluff with a fork;toss with cilantro.
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***Scallops, Grapefruit, Arugula and Spinach Salad with Champagne Vinaigrette***
Servings: 4 • Serving Size: 1/4th of salad • Calories: 216.9 • Fat: 10.1 g • Carb: 16.6 g • Fiber: 2.9 g • Sugar: 1.4 g • Protein: 16.4 g
• 2 pink grapefruits, reserving 3 slices
• 1 lb sea scallops, washed and dried with a paper towel
• 2 tsp olive oil
• salt and pepper
• 8 oz baby spinach and arugula
Champagne vinaigrette:
• 2 tbsp olive oil
• 1 tbsp champagne vinegar (white wine vinegar would work)
• 2 tbsp chopped shallots
• salt and pepper
• grapefruit juice from 3 reserved slices of grapefruit
Peel the skin and white membrane off the grapefruit and separate the pieces.Reserve three grapefruit slices for the vinaigrette and squeeze the juice; set aside. Chop up remaining grapefruit for the salad.
In a medium bowl whisk olive oil, squeezed grapefruit juice (from 3 slices of grapefruit), champagne vinegar, chopped shallots, salt and pepper.
Season scallops with salt and pepper. Heat a large pan on a high heat. When the pan is hot, add oil and place scallops in the pan. Sear without touching them for a few minutes until the bottom forms a nice caramel colored crust. Turn and cook about another minute while their centers are still slightly translucent (you can check this by viewing them from the side). Be careful not to overcook. Remove from the pan.
Divide the baby greens evenly between four plates. Arrange grapefruit on the plate and top with scallops; drizzle with vinaigrette.
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***Zesty Lime Shrimp and Avocado Salad*** (Trying this one out at the tale end of next week!)
Servings: 4 • Serving Size: 7/8 cup • Old Points: 4 pt • Points+: 5 pt
Calories: 210.4 • Fat: 9.2 g • Protein: 25.1 g • Carb: 7.8 g • Fiber: 3.6 g • Sugar: 0.6 g Sodium without salt: 260.8 mg
• 1 lb jumbo cooked shrimp, peeled and deveined, chopped*
• 1 medium tomato, diced
• 1 hass avocado, diced
• 1 jalapeno, seeds removed, diced fine
• 1/4 cup chopped red onion
• 2 limes, juice of
• 1 tsp olive oil
• 1 tbsp chopped cilantro
• salt and fresh pepper to taste
In a small bowl combine red onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5 minutes to mellow the flavor of the onion.
In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Adjust salt and pepper to taste.
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***Thai Chicken and Pineapple Stir Fry*** (I have a wok; can't wait to try this one out here eventually)
Servings: 4 • Size: 1.25 cups • Calories: 186.6 • Fat: 4.6 g • Carbs: 15.5 g • Fiber: 0.9 g • Protein: 20.8 g • Sugar:8.3 g
Sodium: 557.2
Ingredients:
• 1 lb boneless skinless chicken breast, cut into 1-inch cubes
• 1 tbsp Thai Kitchen fish sauce
• 2 tbsp cornstarch
• 1 tbsp oil, divided
• 1 tsp minced garlic
• 1 tsp minced ginger
• 2 cups cubed assorted colors bell peppers (1/2-inch cubes)
• 1 red chili pepper, chopped (optional or to taste)
• 1 cup fresh pineapple chunks
• 1/2 cup Thai Kitchen Pineapple & Chili dipping sauce
• cilantro leaves (for garnish)
Directions:
Mix chicken and fish sauce in medium bowl. Add cornstarch; toss to evenly coat. Set aside.
Heat 1/2 tablespoon of the oil in large nonstick skillet on medium-high heat. Add garlic and
ginger; stir fry 30 seconds. Add bell peppers, chili pepper if using and pineapple; stir fry 3 to 5 minutes or until peppers are tender-crisp. Add sauce; cook and stir until heated through. Remove from skillet.
Heat remaining oil in the skillet. Add chicken; stir fry 5 minutes or until cooked through. Return bell pepper mixture to skillet; stir fry until well blended. Garnish with cilantro.
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***Chicken Pot Pie Soup*** (If you're a sucker for chicken pot pie like I am, this could be a good, lower cal alternative to enjoy)
Servings: 9 • Serving Size: 1 cup • Calories: 169.2 • Fat: 1.2 g • Protein: 18.5 g • Carb: 21.2 g • Fiber: 2.3 g
Servings: 6 • Serving Size: 1 bowl (1-1/2 cups) • Calories: 253.8 • Fat: 1.8 g • Protein: 27.7 g • Carb: 31.9 g • Fiber: 3.4 g
• 1/4 cup flour (to make gluten-free use 2 tbsp cornstarch instead)
• 2 cups water
• 4 cups fat free milk
• 1 large celery stalk, chopped
• 1/2 medium chopped onion
• 8 oz sliced baby portabella mushrooms
• 2 chicken bouillons
• fresh ground pepper
• pinch of thyme
• 10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
• 2 potatoes, peeled and cubed small
• 16 oz cooked chicken breast, diced small
• salt
Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.
Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, thyme, fresh pepper, frozen vegetables and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve.
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***Coconut Chicken Salad with Warm Honey Mustard Vinaigrette***
Servings: 3 • Serving Size: salad with 2 chicken tenders • Calories: 397.6 • Fat: 11.0 g • Protein: 26.8 g • Carb: 32.5 g • Fiber: 4.4 g • Sugar:10
• 6 (about 12 oz) chicken tenderloins
• 6 tbsp shredded coconut
• 1/4 cup panko crumbs
• 2 tbsp crushed cornflake crumbs
• 1/3 cup egg substitute or egg whites
• pinch salt
• olive oil spray
• 6 cups mixed baby greens
• 3/4 cup shredded carrots
• 1 large tomato, sliced
• 1 small cucumber, sliced
Preheat oven to 375°.
Combine coconut flakes, panko, cornflake crumbs and salt in a bowl. Put egg whites or egg beaters in another bowl.
Lightly season chicken with salt. Dip the chicken in the egg, then in the coconut crumb mixture. Place chicken on a cookie sheet lined with parchment for easy cleanup.Lightly spray with olive oil spray and bake for 30 minutes turning halfway, or until chicken is cooked through.
Place 2 cups baby greens on each plate. Divide carrots, cucumber, tomato evenly between each plate. When chicken is ready slice on the diagonal and place on top of greens. Heat dressing in the microwave a few seconds and divide equally between each salad; a little over 1 tbsp each.
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***Fiesta Lime Rice*** (I'm substituting Jasmine rice in this recipe)
Servings: 4 • Serving Size: 1 cup • Calories: 152.8 • Fat: 0.8 g • Protein: 5.7 g • Carb: 33.7 g • Fiber: 4 g • Sugar: 1.7
• 1 1/2 cups cooked long grain rice
• 3/4 cup canned black beans, rinsed and heated
• 3/4 cup cooked corn (I used Trader Joe's Fire Roasted frozen Corn), heated
• 1 large tomato, diced
• 1 large scallion, diced fine
• 2-4 tbsp chopped cilantro (to your liking)
• 1 tbsp fresh squeezed lime juice
• salt to taste
In a large bowl, combine hot rice, heated corn, heated beans, tomato, scallion, cilantro, lime juice and salt if needed. Toss and serve.
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***Skinny Green Tropical Smoothie*** (I love spinach, but whenever I buy it I can't seem to eat it fast enough before it's past is expiration date - this offers a great way to get the nutrients from spinach in and to use up those leafy greens quicker)
Servings: 2 • Serving Size: 1 3/4 cups • Old Points: 4 pts • Points+: 6 pts
Calories: 228 • Fat: 7.7 g • Protein: 10.2 g • Carb: 30.2 g • Fiber: 3.9 g • Sugar:19.4 g
Sodium: 70.5 mg
Ingredients:
• 3/4 cup light coconut milk
• 6 oz fat free Greek yogurt
• 3/4 cup fresh pineapple, cubed
• 1 ripe medium banana
• 1 cup spinach
• 2 tbsp sweetened shredded coconut
• 1 1/4 cups ice
Directions:
Put everything into the blender and blend until smooth. Makes about 3 1/2 cups.
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***Mango Peachy Smoothie***
Servings: 2 • Serving Size: 1 cup • Calories: 99.7 • Fat: 0.3 g • Protein: 2.3 g • Carb: 26.0 g • Fiber: 5.0 g
• 4 oz peach fiber one yogurt
• 1 medium sliced peach
• 1 cup mango, sliced
• 1 cup ice
Blend everything together and serve.
Peppered Salmon Steaks with Yogurt-Lime Marinade
The yogurt marinade, with hints of lime and ginger, makes the salmon wonderfully succulent.
4 servings | Active Time: 20 minutes | Total Time: 50 minutes
• 1/2 cup low-fat plain yogurt
• 1 tablespoon canola oil
• 1 tablespoon lime juice
• 1 teaspoon honey
• 1 tablespoon minced fresh ginger
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 4 1-inch thick salmon steaks
• Lime wedges
Whisk together yogurt, oil, lime juice, honey, ginger, garlic, salt and pepper in a shallow nonreactive dish,. Add fish steaks and turn to coat with marinade. Cover and marinate in the refrigerator for at least 30 minutes or up to 1 hour, turning once.
Preheat grill.
Coarsely grind pepper onto steaks and gently press in. Oil the grill (see Tip). Grill the steaks, turning once, until the fish is opaque, about 10 minutes. Serve immediately with lime wedges.
Per serving : 268 Calories; 16 g Fat; 3 g Sat; 7 g Mono; 69 mg Cholesterol; 5 g Carbohydrates; 24 g Protein; 0 g Fiber; 234 mg Sodium; 503 mg Potassium
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***Spicy Beef with Shrimp & Bok Choy***
Oyster sauce and rice wine give this speedy stir-fry a rich flavor that balances the clean, sweet crunch of bok choy. Make It a Meal: Rice noodles or brown basmati rice and a Tsing Tao beer will make you feel like you're eating in your favorite Chinese restaurant.
4 servings, about 1 cup each | Active Time: 25 minutes | Total Time: 25 minutes
• 1/4 cup Shao Hsing rice wine, (see Ingredient note)
• 1 1/2 tablespoons oyster-flavored sauce
• 2 teaspoons cornstarch
• 4 teaspoons canola oil, divided
• 3/4 pound sirloin steak, trimmed of fat, cut in half lengthwise and thinly sliced
• 1/4-1/2 teaspoon crushed red pepper
• 10 raw shrimp, (21-25 per pound), peeled, deveined and chopped
• 1 pound bok choy, preferably baby bok choy, trimmed and sliced into 1-inch pieces
Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.
Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes. Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes. Transfer the beef, shrimp and any juices to a plate.
Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the cornstarch mixture. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute.
Nutrition
Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 54 mg Cholesterol; 6 g Carbohydrates; 22 g Protein; 1 g Fiber; 384 mg Sodium; 660 mg Potassium
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***Southwestern Rice & Pinto Bean Salad*** (subbing in Jasmine rice for this one as well...)
The slightly chewy texture of ruddy-red Wehani rice makes it perfect for salads. Serve it mounded on a bed of Boston lettuce or curly frisée.
6 servings, 1 1/3 cups each | Active Time: 20 minutes | Total Time: 1 hour
• 1 cup Wehani brown rice, (see Note) or brown basmati rice
• 2-2 1/2 cups water
• 2 teaspoons cumin seeds, or 1 teaspoon ground cumin
• 1/4 cup extra-virgin olive oil
• 1/4 cup sherry vinegar
• 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
• 1 large clove garlic, crushed and peeled
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 15-ounce cans pinto beans, rinsed
• 8 scallions, trimmed and sliced (about 1 1/2 cups)
• 1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup)
Combine rice and water (2 cups water if using brown basmati) in a 3-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes. Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a large baking sheet until cooled to room temperature, about 15 minutes.
Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped.
Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine.
Per serving : 325 Calories; 11 g Fat; 2 g Sat; 8 g Mono; 0 mg Cholesterol; 49 g Carbohydrates; 10 g Protein; 9 g Fiber; 125 mg Sodium; 513 mg Potassium
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***Strawberry, Melon & Avocado Salad***
Nutty and slightly sweet sherry vinegar is a natural partner for strawberries. This composed salad makes a cool kickoff for dinner or a nutrition-packed lunch on its own.
4 servings | Active Time: 20 minutes | Total Time: 20 minutes
• 1/4 cup honey
• 2 tablespoons sherry vinegar, or red-wine vinegar
• 2 tablespoons finely chopped fresh mint
• 1/4 teaspoon freshly ground pepper
• Pinch of salt
• 4 cups baby spinach
• 1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices
• 16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed
• 1 1/2 cups hulled strawberries, sliced
• 2 teaspoons sesame seeds, toasted (see Tip)
Whisk honey, vinegar, mint, pepper and salt in a small bowl.
Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds.
Per serving : 202 Calories; 8 g Fat; 1 g Sat; 1 g Mono; 0 mg Cholesterol; 24 g Carbohydrates; 3 g Protein; 7 g Fiber; 90 mg Sodium; 503 mg Potassium
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