Category: Recipes

Pumpkin Protein Bars

Ingredients
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

Directions

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.
Nutrition Facts
Serving Size (1 square) Recipe yields Amount per serving

Total Calories 63
Fat 2.3 g
Carb 8 g
Protein 4 g

Butterflied Grilled Chicken with a Chile-Lime Rub

Ingredients

6 servings

  • 3 tablespoons chile powder, preferably New Mexico chile, or Hungarian paprika
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons freshly grated lime zest
  • 3 tablespoons lime juice
  • 1 tablespoon minced garlic
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano, preferably Mexican
  • 1½ teaspoons kosher salt
  • 1 teaspoon freshly ground pepper
  • Pinch of ground cinnamon
  • 1 3½- to 4-pound chicken

Preparation

  1. Combine chile powder (or paprika) and oil in a small bowl with lime zest and juice, garlic, coriander, cumin, oregano, salt, pepper and cinnamon to form a wet paste.
  2. Using kitchen shears, cut the chicken down one side of the backbone, through the ribs. Make an identical cut on the opposite side to remove the backbone completely; discard (or reserve it for stock). Place the chicken cut-side down and flatten with the heel of your hand. Generously smear the spice rub under and over the skin and on the interior of the bird. Place in a nonreactive baking dish (see Tip). Cover with plastic wrap and refrigerate overnight or up to 24 hours.
  3. Preheat half the grill to medium-high (or build a medium-high heat fire on one side of a charcoal grill); leave the other half unheated. Have a squirt bottle of water ready by the grill.
  4. Leave all the spice rub on the chicken. Place the chicken skin-side down over the heat and grill until the skin begins to color and char marks form, about 5 minutes. (Extinguish any flare-ups with the squirt bottle.) Flip over and grill 5 minutes more. Move the chicken to the unheated side. Close the lid and cook, making sure the chicken is flat against the grate, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 30 to 40 minutes. Transfer to a platter and let rest for 5 to 10 minutes before carving.

Kitchen Tip: A nonreactive bowl or pan—stainless-steel, enamel-coated or glass—is necessary when cooking with acidic foods, such as lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor.

Nutrition information

  • Per serving: 212 calories;9 g fat(2 g sat); 2 g fiber; 4 g carbohydrates; 28 g protein; 12 mcg folate; 88 mg cholesterol; 0 g sugars; 0 g added sugars; 1,274 IU vitamin A; 4 mg vitamin C; 42 mg calcium; 2 mg iron; 499 mg sodium; 425 mg potassium
  • Nutrition Bonus: Vitamin A (25% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 4 lean meat, 1 fat

Immunity Soup

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).”

Ingredients:

  • 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

Directions:

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.

Citrus Grilled Shrimp over Greens

Total Time: 20 min
Prep: 10 min
Cook: 10 min
Yield: 4 servingsNUTRITION INFO
Healthy

Ingredients
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.

Backyard Coleslaw

SA4105_Mitz_310x310_webYield: 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

Preparation

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

Nutrition Per Serving

calories 69
fat 5 g (1 g sat, 4 g mono)
cholesterol 0 mg
carbohydrates 6 g
protein 1 g
fiber 2 g
sodium 44 mg
potassium 181 mg

Nutrition Bonus Vitamin C (50% daily value), Vitamin A (15% dv).

Carbohydrate Serving 1/2

Exchanges 1 vegetable, 1 fat

Grilled Tuna with Olive Relish

MF3834A 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

Olive Relish

  • 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

Grilled Tuna

  • 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

Preparation

  1. To prepare olive relish: Combine parsley, olives, celery, garlic, oregano, lemon juice, oil, salt and pepper in a small bowl.
  2. To grill tuna: Preheat grill to medium-high.
  3. 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

Nutrition Per Serving

calories 184
fat 5 g (1 g sat, 3 g mono)
cholesterol 60 mg
carbohydrates 1 g
protein 31 g
fiber 1 g
sodium 266 mg
potassium 636 mg

Nutrition Bonus Selenium (69% daily value), Potassium (18% dv), Magnesium (17% dv), Vitamin C (16% dv).

Carbohydrate Serving

Exchanges 4 1/2 lean meat

Quick Breakfast Burritos

breakfast-burritto-ck-1911261-xPico de gallo:

  • 1 1/2 cups chopped tomato (about 1 large)
  • 1/2 cup chopped green onions
  • 1/2 cup chopped fresh cilantro
  • 2 teaspoons fresh lemon juice
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • Dash of crushed red pepper

Burritos:

  • 1/4 teaspoon chopped fresh oregano
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 4 eggs, lightly beaten
  • Dash of ground red pepper
  • Cooking spray
  • 1/4 cup chopped onion
  • 1 (2-ounce) can diced green chiles
  • 4 (6-inch) corn tortillas
  • 1/2 cup (2 ounces) shredded colby-Jack cheese
Preparation
  1. To prepare pico de gallo, combine first 7 ingredients in a small bowl.
  2. To prepare the burritos, combine chopped fresh oregano and the next 4 ingredients (through the ground red pepper) in a small bowl, stirring well with a whisk.
  3. Heat a large nonstick skillet over medium heat. Coat the pan with cooking spray. Add egg mixture, 1/4 cup onion, and green chiles to the pan. Cook for 3 minutes or until eggs are set, stirring frequently. Remove pan from heat; stir egg mixture well.
  4. Heat the corn tortillas according to package directions. Divide the egg mixture evenly among tortillas. Top each serving with 2 tablespoons shredded cheese and about 1/3 cup pico de gallo.

Nutritional Information

Calories 197
Fat 10.8 g
Satfat 4.5 g
Monofat 3.5 g
Polyfat 1.2 g
Protein 12.7 g
Carbohydrate 14.3 g
Fiber 2.4 g
Cholesterol 258 mg
Iron 1.7 mg
Sodium 372 mg
Calcium 170 mg

Turkey Salad

Use up the leftover Thanksgiving turkey to make this delicious turkey salad!
Ingredients

  • 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

Directions

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.

 

Nutritional Info

Servings Per Recipe: 9

Amount Per Serving

Calories: 93.7

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

Smoky Two-Bean Vegetarian Chili

imageIngredients

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

Preparation

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.

Nutritional Information
Calories 233
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

Strip Steak with Onions and Poblanos

strip-steak-onions-poblanos-ck-xIngredients

  • 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

Preparation

  1. 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.
  2. 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.

Nutritional Information
Calories 236
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

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