Honey Nut Parfait
Cook Time 5minutes
Serves 1
Calories 560
Protein 28g
Total Fat 22g
Saturated Fat 2g
Carbohydrates72g
Dietary Fiber15g
Ingredients
Serves 1
Calories 560
Protein 28g
Total Fat 22g
Saturated Fat 2g
Carbohydrates72g
Dietary Fiber15g
Ingredients
- 1 cup non-fat Greek yogurt
- 1 cup fruit
- 1/2 cup Kashi Go Lean Crunch
- 1 handful toasted nuts
- 1 tsp honey
- Pre-heat oven to 350 degrees. Place a handful of nuts (your choice) on a foil-lined baking sheet and cook for five to 10 minutes (or until they brown).
- Place 1 cup of non-fat Greek yogurt in a bowl.
- Top it with 1 cup of fresh fruit, a 1/2 cup of Kashi Go Lean Crunch, and the toasted nuts.
- Drizzle with honey.
Turkey Burger
Cook Time 15 minutes
Serves 2
Calories 320
Protein 26g
Total Fat 12g
Saturated Fat 3.5g
Carbohydrates 32g
Dietary Fiber 6g
Ingredients
Serves 2
Calories 320
Protein 26g
Total Fat 12g
Saturated Fat 3.5g
Carbohydrates 32g
Dietary Fiber 6g
Ingredients
- 1/4 cup red bell peppers
- 1/3 cup spinach
- 1 oz feta cheese
- 1/2 tomato
- 2 whole wheat hamburger buns
- 1 tsp pesto sauce
- 1 tsp honey
- 1 tsp red onion
- 1/4 clove garlic
- 1/4 tsp Montreal Steak Seasoning
- 6 oz ground turkey
- 1 tsp extra virgin olive oil
- 1 pinch salt and pepper
- 1/4 cucumber
- Place ground turkey in a bowl. Let sit while you're preparing the other ingredients.
- Chop 1 teaspoon of red onion, then saute it in 1 teaspoon of extra virgin olive oil until soft.
- Add 1/4 clove of minced garlic and saute for 30 seconds.
- Slice 1/3 cup of spinach, add it to the mixture an saute briefly. Set aside and cool.
- For the sauce, puree 1/4 cup of diced red peppers in a food processor. Add 1 teaspoon of pesto and 1 teaspoon of honey.
- Season sauce with salt and pepper to taste.
- In a medium-size bowl, mix 6 ounces of ground turkey with the cooled spinach mixture. Season with 1/4 teaspoon of Montreal Steak Seasoning and 1 ounce of feta cheese.
- Knead mixture together with your hands.
- Split the turkey mixture into two piles and form into small burgers.
- Microwave burgers for 25 seconds (or until meat is no longer pink).
- In a saute pan, place burgers over medium heat.
- Sear the burgers for 2 minutes on each side (or until cooked).
- Spread the pesto sauce mixture onto the whole wheat burger buns.
- Add slice of cucumber and tomato.
Red pepper-kale saute
High in iron, calcium and iron, this is a dish made for active peopleINGREDIENTS
2 Tbsp. slivered almonds
1 tsp. olive oil
1 red bell pepper, diced into 1⁄4-inch squares
1 medium bunch kale, washed and chopped into 1-inch pieces (about 4 cups)
1⁄2 tsp. low-sodium soy sauce
INSTRUCTIONS
1. Place a large nonstick skillet over medium heat. Add almonds and dry-roast until golden brown, about two minutes. Remove to a plate to cool.
2. Pour oil into warm pan and swirl to coat bottom. Add bell pepper and sauté for about two minutes. Transfer to a warm dish.
3. Place kale in warm pan, stir briefly and cover (the water clinging to the leaves after washing will help steam the greens). After two minutes, stir quickly, turning the kale so all pieces have contact with hot pan. Replace lid for two more minutes.
4. Return bell pepper to pan and stir to combine. Transfer mixture from pan to dish; sprinkle with soy sauce and top with almonds.
Serves 4
Prep time: 5 minutes
Cook time: 7-8 minutes
Hint:
Sauté it quickly over high heat, and serve it bright green and tender.
NUTRITION FACTS (per serving):
74 calories,
3 g protein,
9 g carbs,
4 g fat,
2 g fiber,
0 mg cholesterol,
53 mg sodium,
1 g sugar
2 Tbsp. slivered almonds
1 tsp. olive oil
1 red bell pepper, diced into 1⁄4-inch squares
1 medium bunch kale, washed and chopped into 1-inch pieces (about 4 cups)
1⁄2 tsp. low-sodium soy sauce
INSTRUCTIONS
1. Place a large nonstick skillet over medium heat. Add almonds and dry-roast until golden brown, about two minutes. Remove to a plate to cool.
2. Pour oil into warm pan and swirl to coat bottom. Add bell pepper and sauté for about two minutes. Transfer to a warm dish.
3. Place kale in warm pan, stir briefly and cover (the water clinging to the leaves after washing will help steam the greens). After two minutes, stir quickly, turning the kale so all pieces have contact with hot pan. Replace lid for two more minutes.
4. Return bell pepper to pan and stir to combine. Transfer mixture from pan to dish; sprinkle with soy sauce and top with almonds.
Serves 4
Prep time: 5 minutes
Cook time: 7-8 minutes
Hint:
Sauté it quickly over high heat, and serve it bright green and tender.
NUTRITION FACTS (per serving):
74 calories,
3 g protein,
9 g carbs,
4 g fat,
2 g fiber,
0 mg cholesterol,
53 mg sodium,
1 g sugar
Artichoke Shrimp Pasta
This seafood dish is delicious and you can make enough to have leftovers for lunch.
Ingredients
Preparation
Cook Time 25 minutesServes 1Calories 517Protein 38gTotal Fat 18gSaturated Fat 3gCarbohydrates 48gDietary Fiber 8g
Ingredients
- 1/4 lb pre-cooked shrimp
- 1 1/2 cups cooked pasta
- 1 oz chicken broth
- 2 artichoke hearts
- 1/4 bunch blanced broccoli
- 1/4 cup roasted red peppers
- 1/4 cup pesto sauce
Preparation
- Blanch 1/4 bunch of broccoli.
- Cook whole wheat pasta as directed on box
- Drain 1 can of artichoke hearts, rinse 2 for use. Store the others for another recipe.
- In a large pan, saute 2 artichoke hearts, 1/4 cup of roasted red peppers (chopped), cooked pasta, 1/4 cup of pesto sauce, and 1 ounce of chicken broth on medium heat.
- As it heats up, ad 1/4 pound of pre-cooked shrimp.
- Season to taste.
Cook Time 25 minutesServes 1Calories 517Protein 38gTotal Fat 18gSaturated Fat 3gCarbohydrates 48gDietary Fiber 8g
Apricot and Tarragon Chicken Salad Sandwich
Here is a great recipe for a brown bagger. Make it ahead of time and youll have plenty for the rest of your week.
Ingredients
Preparation
Cook time: 1 hour
Serves 6
Calories 400
Protein 29g
Total Fat 13g
Saturated Fat 2g
Carbohydrates 44g
Dietary Fiber 7g
Ingredients
- 1 1/4 lb boneless, skinless chicken breast
- 1 cup chopped celery
- 1/2 cup lite mayonnaise
- 1 tbsp Dijon mustard
- 1/4 cup chopped red onion
- 1/4 cup slivered almonds
- 1 cup dried apricots
- 2 tbsp chopped tarragon
- 1/2 tsp salt
- 1/2 tsp pepper
- 12 slices whole wheat bread
- 6 leaves romaine lettuce
- 2 sliced tomatoes
- 1 tbsp lemon juice
Preparation
- Preheat oven to 350 degrees.
- Season chicken breasts with 1/2 teaspoon of salt and 1/2 teaspoon of pepper and bake 45 minutes until juices run clear. Cool and shred chicken.
- In a medium bowl combine 1 cup of chopped celery, 1/2 cup of lite mayonnaise, 1 tablespoon of Dijon mustard, 1/4 cup of chopped red onions, 1/4 cup of slivered almonds, 2 tablespoons of chopped tarragon, 1 tablespoon of lemon juice, and 1 cup of dried apricots.
- Stir ingredients thoroughly.
- Fold chicken into the mayonnaise mixture. Arrange 6 slices of bread on a work surface.
- Divide the chicken salad equally among the bread slices.
- Top each sandwich with 1 lettuce leaf, 1 slice of tomato, and a second slice of bread. Cut sandwiches in half and serve.
Cook time: 1 hour
Serves 6
Calories 400
Protein 29g
Total Fat 13g
Saturated Fat 2g
Carbohydrates 44g
Dietary Fiber 7g
Grilled Chicken Skewers
Results May Vary
INGREDIENTS
1/4 cup fresh lemon juice
2 Tbsp. olive oil
2 cloves garlic, minced
1 tsp. minced fresh rosemary
1/4 tsp. salt
1 lb. boneless, skinless chicken tenders
Bamboo skewers
Serves 4
INSTRUCTIONS
1. Combine first five ingredients in a glass dish or resealable plastic bag. Add chicken tenders and coat thoroughly. Marinate in refrigerator for 30 minutes.
2. Soak bamboo skewers in water for 30 minutes.
3. Heat grill to medium. Thread chicken onto bamboo skewers and grill 3-4 minutes on each side or until juices run clear. Discard remaining marinade.
NUTRITION FACTS (per serving):
194 calories
24 g protein
2 g carbs
7 g fat
0 g fiber
64 mg cholesterol
222 mg sodium
0.5 g sugar
1/4 cup fresh lemon juice
2 Tbsp. olive oil
2 cloves garlic, minced
1 tsp. minced fresh rosemary
1/4 tsp. salt
1 lb. boneless, skinless chicken tenders
Bamboo skewers
Serves 4
INSTRUCTIONS
1. Combine first five ingredients in a glass dish or resealable plastic bag. Add chicken tenders and coat thoroughly. Marinate in refrigerator for 30 minutes.
2. Soak bamboo skewers in water for 30 minutes.
3. Heat grill to medium. Thread chicken onto bamboo skewers and grill 3-4 minutes on each side or until juices run clear. Discard remaining marinade.
NUTRITION FACTS (per serving):
194 calories
24 g protein
2 g carbs
7 g fat
0 g fiber
64 mg cholesterol
222 mg sodium
0.5 g sugar