c 4-oz. Low Sugar Applesauce
2 tsp ground cinnamon 1-112 tsp ground ginger 112 tsp ground clove
1 tsp baking powder
1 tsp baking soda 112 tsp salt
2 tsp vanilla extract 4 large egg whites
15-oz. Gan raw pumpkin
2 cups oat flour
2 scoops vanilla whey protein
112 cup almond milk
112 cup chopped walnuts (optional)
112 cup Light Brown Sugar
1. Preheat ihe oven to 350 degrees F.
2. Spray a 9 X 13 Pyrex dish with nonstick spray.
3. Combine first 11 ingredients and mix well.
4. Add the oat flour, whey protein, almond milk, and walnuts, and mix until incorporated. Spread
batter into the Pyrex dish and bake for 30 min. 5. Makes 24 squares.
Serving Size (1 square) Recipe yields Amount per serving
Total Calories 63
Fat 2.3 g
Carb 8 g
Protein 4 g
This easy soup is full of immunity-boosting foods: vitamin C–rich kale, vitamin D–enhanced mushrooms, zinc-containing chicken and chickpeas, and antioxidant-packed garlic. Plus, the hot, steamy broth and a hint of pepper heat get your nose running—great for flushing out sinuses and potentially staving off an infection. It’s a big pot of brothy soup that you can make ahead and enjoy for a couple of days; the flavor just gets better over time. You may be wary of the large amount of garlic, but keep in mind that it mellows considerably after being cooked. Though we love using bone-in chicken breasts here, you can also swap in 3 cups shredded rotisserie chicken breast in a pinch (be aware that it will add more sodium).”
- 2 tablespoons olive oil
- 1 1/2 cups chopped onion
- 3 celery stalks, thinly sliced
- 2 large carrots, thinly sliced
- 1 pound presliced vitamin D-enhanced mushrooms (such as Monterey Mushrooms)
- 10 medium garlic cloves, minced
- 8 cups unsalted chicken stock (such as Swanson)
- 4 thyme sprigs
- 2 bay leaves
- 1 (15-oz.) can unsalted chickpeas, drained
- 2 pounds skinless, bone-in chicken breasts
- 1 1/2 teaspoons kosher salt
- 1/2 teaspoon crushed red pepper
- 12 ounces curly kale, stems removed, leaves torn
Heat oil in a large Dutch oven over medium. Add onion, celery, and carrots; cook, stirring occasionally, 5 minutes. Add mushrooms and garlic; cook, stirring often, 3 minutes. Stir in stock, thyme, bay leaves, and chickpeas; bring to a simmer. Add chicken, salt, and red pepper; cover and simmer until chicken is done, about 25 minutes.
Remove chicken from Dutch oven; cool slightly. Shred meat with 2 forks; discard bones. Stir chicken and kale into soup; cover and simmer until kale is just tender, about 5 minutes. Discard thyme sprigs and bay leaves.
Total Time: 20 min
Prep: 10 min
Cook: 10 min
Yield: 4 servingsNUTRITION INFO
1 pound large raw shrimp, peeled and deveined (leave tail on for presentation)
1/2 cup orange juice
1 tablespoon lime juice
2 teaspoons olive oil
2 teaspoons Dijon mustard
1/2 teaspoon finely grated lime zest from 1 lime, reserve lime
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Metal or wooden skewers
2 teaspoons fresh thyme leaves
2 teaspoons chopped fresh chives
6 cups mixed lettuces (any combination Romaine, Bibb, endive, or baby greens)
1 cup halved cherry tomatoes
Add Checked Items To Grocery ListDirections
Watch how to make this recipe.
Coat an outdoor grill or stove-top grill pan with cooking spray and preheat to medium-high. Skewer shrimp on metal or wooden skewers or place in a grilling basket. Set aside.
Zest lime, then slice in half and place on grill.
In a small bowl, whisk together orange juice, lime juice, oil, mustard, lime zest, salt, and black pepper. Remove 3 tablespoons of citrus mixture and brush all over shrimp (reserve remaining mixture to use as a vinaigrette for the greens). Grill shrimp 3 minutes on 1 side. Flip and cook 1 to 3 more minutes, until shrimp are bright pink and cooked through.
Add thyme and chives to reserved citrus mixture. Arrange lettuce on individual plates. Top lettuce with tomatoes and grilled shrimp. Spoon reserved citrus vinaigrette over top, squeeze juice from grilled lime and serve.
Yield: 6 servings, 1 cup each
Active Time: 20
Total Time: 20
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons red-wine vinegar
- 1 teaspoon sugar
- 1/2 teaspoon caraway seeds,crushed
- Pinch of salt
- Freshly ground pepper to taste
- 3 cups finely shredded Savoy cabbage, (1/2 small-to-medium cabbage)
- 3 cups finely shredded red cabbage, (1/4 medium cabbage), rinsed
- 1/3 cup coarsely grated onion
Whisk oil, vinegar, sugar, caraway seeds, salt and pepper in a large bowl. Add Savoy cabbage, red cabbage and onion. Toss to coat. Serve within 2 hours.
Nutrition Per Serving
||5 g (1 g sat, 4 g mono)
Nutrition Bonus Vitamin C (50% daily value), Vitamin A (15% dv).
Carbohydrate Serving 1/2
Exchanges 1 vegetable, 1 fat
A simple relish of parsley and olives jazzes up grilled tuna. Make it a meal: Serve with grilled vegetables and steamed new potatoes.
Yield: 6 servings
Active Time: 25
Total Time: 25
- 1/2 cup finely chopped fresh parsley
- 1/3 cup chopped pitted imported black olives, such as kalamata
- 1/4 cup finely chopped celery
- 1 small clove garlic, minced
- 1/2 teaspoon dried oregano
- 1 tablespoon lemon juice
- 1 teaspoon extra-virgin olive oil
- 1/8 teaspoon salt
- Freshly ground pepper, to taste
- 1 3/4 pounds tuna steak, trimmed and cut into 6 portions
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- Lemon wedges, for garnish
- To prepare olive relish: Combine parsley, olives, celery, garlic, oregano, lemon juice, oil, salt and pepper in a small bowl.
- To grill tuna: Preheat grill to medium-high.
- Rub tuna all over with oil and season with salt and pepper. Grill the tuna until seared on both sides and just cooked through, about 4 minutes per side. Serve with Olive Relish and lemon wedges.
Tips & Notes
- Make Ahead Tip: The olive relish (Step 1) will keep for up to 1 hour.
Nutrition Per Serving
||5 g (1 g sat, 3 g mono)
Nutrition Bonus Selenium (69% daily value), Potassium (18% dv), Magnesium (17% dv), Vitamin C (16% dv).
Exchanges 4 1/2 lean meat
Use up the leftover Thanksgiving turkey to make this delicious turkey salad!
- 16 oz. Turkey breast meat shredded in food processor.
- 1/3 cup of light mayonnaise
- 1/4 cup chopped celery
- 1/4 cup onion finely chopped
- 1/4 cup parsley
- 1/2 teaspoon dill weed
- salt and pepper to taste
Grind up turkey, while grinding add the onion, parsley, celery and dill weed.
Put in a medium size bowl, large enough for stirring.
Add the mayonnaise.
Blend together, add salt and pepper to taste.
Servings Per Recipe: 9
Amount Per Serving
Total Fat: 4.6 g
Cholesterol: 21.7 mg
Sodium: 608.9 mg
Total Carbs: 3.1 g
Dietary Fiber: 0.6 g
Protein: 8.9 g
1 tablespoon olive oil
4 garlic cloves, finely chopped
1 small onion, finely chopped (about 1 cup)
1 small green bell pepper, chopped (about 1 cup)
1 teaspoon ground cumin
1 cup water
2 teaspoons finely chopped chipotle chiles, canned in adobo sauce
1 teaspoon salt
1/2 teaspoon black pepper
2 (15-ounce) cans unsalted black beans, drained
1 (15-ounce) can unsalted pinto beans, drained
1 (14.5-ounce) can unsalted petite diced tomatoes, undrained
1. Heat a Dutch oven or large saucepan over medium-high heat. Add oil to pan; swirl to coat.
2. Add garlic, onion, and bell pepper; sauté 4 minutes.
3. Add cumin; sauté 30 seconds.
4. Stir in 1 cup water and remaining ingredients.
5. Bring to a boil; cover, reduce heat, and simmer 5 minutes.
6. Remove 1 cup bean mixture from pan with a slotted spoon; place in a bowl. Mash beans with a fork.
7. Stir mashed beans into chili. Simmer 5 minutes.
Fat 3.6 g
Sat fat 0.5 g
Monofat 2.5 g
Polyfat 0.4 g
Protein 12 g
Carbohydrate 38 g
Fiber 11 g
Cholesterol 0.0 mg
Iron 4 mg
Sodium 655 mg
Calcium 128 mg
- 2 (10-ounce) New York strip steaks, trimmed
- 3/8 teaspoon smoked paprika
- 3/4 teaspoon sea salt
- 3/8 teaspoon freshly ground black pepper, divided
- 1 1/2 tablespoons sesame oil, divided
- 1 (12-ounce) yellow onion, cut into 12 wedges
- 2 poblano peppers, seeded and cut into 1/2-inch strips
- 4 lime wedges
- Heat a large cast-iron skillet over medium-high heat. Sprinkle steaks evenly with paprika, 1/4 teaspoon sea salt, and 1/4 teaspoon black pepper. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan; let stand 10 minutes.
- Add remaining 1 tablespoon oil to pan; swirl to coat. Add onion wedges; cook 2 minutes on each side. Add poblanos to pan; sauté 4 minutes, stirring occasionally. Remove from heat; cover and let stand 5 minutes. Stir in remaining 1/4 teaspoon sea salt and remaining 1/8 teaspoon black pepper. Arrange onion mixture on a platter. Cut steak across grain into thin slices. Arrange steak over onion mixture; sprinkle evenly with remaining sea salt. Serve with lime wedges.
Fat 10.4 g
Satfat 2.8 g
Monofat 4.2 g
Polyfat 2.4 g
Protein 26 g
Carbohydrate 9 g
Fiber 2 g
Cholesterol 67 mg
Iron 2 mg
Sodium 449 mg
Calcium 42 mg