Monday, January 22, 2018

Strawberry Greek Yogurt Whip



Yields: 6 servings (1/4 cup each) 

Ingredients:
  • 3 frozen strawberries
  • 2/3 cup plain 0% fat Greek yogurt
  • 1 tbsp. 0-calorie sweetener
  • 1/2 cup light whipped topping

Directions:
  1. Place strawberries in a small microwave-safe bowl. Defrost for 1 minute
  2. Dice strawberries in a bowl. Add Greek yogurt and stir.
  3. Add sweetener and stir. Add whipped topping and fold onto the Greek yogurt.
  4. Serve immediately, or keep refrigerated until serving.

Nutritional Info. ( per ¼ cup serving)
  • Total Calories - 29
  • Total Carbs - 3 gm
  • Total Protein - 2 gm
  • Total Fat - 1 gm
 Source: https://www.foodcoach.me/recipe/strawberry-greek-yogurt-whip/

Tuesday, November 14, 2017

Mustard, Garlic and Herb-Roasted Turkey



Yield: 17 servings (3oz./serving)

Ingredients:
  • 1/4 cup Dijon mustard
  • 1/4 cup chopped fresh parsley
  • 2 Tbsp. chopped fresh thyme
  • 2 Tbsp. chopped fresh sage
  • 2 cloves garlic - minced
  • 1/2 tsp. black pepper
  • 1/4 tsp. salt
  • 6 to 7 lbs bone-in whole turkey breast

Directions:
  1. Pre-heat oven to 450 degrees.
  2. In a medium bowl, mix together mustard, parsley, thyme, sage, garlic, pepper and salt.
  3. Gently loosen the turkey skin with your fingers.
  4. Evenly massage the mustard mixture under the loose skin.
  5. Place the turkey in the oven and reduce the temperature to 325 degrees.
  6. Bake turkey until the internal temperature reaches 175 degrees, about 2 to 2 ½ hours.
  7. Transfer turkey to carving board and cover with foil.
  8. Let stand 10 minutes to cool.
  9. Remove and discard skin before slicing.
Nutritional Info. (3oz./serving)
Total Calories – 64
Total Fats – 1 gm
Total Carbs – 0
Total Protein – 12 gm

From: http://www.foodnetwork.com/recipes/ina-garten/herb-roasted-turkey-breast-recipe-1943552

Friday, October 20, 2017

Southwest Black Bean Salad



Yields: 6 ½ cups

Ingredients:

  • 15.5 oz. can black beans, rinsed and drained
  • 9 oz. cooked corn (fresh or frozen)
  • 1 medium tomato, chopped
  • 1/3 c. red onion, chopped
  • 1 scallion, chopped
  • 1 ½ - 2 fresh limes
  • 1 tbsp. olive oil
  • 2 tbsp. fresh minced cilantro
  • Salt & pepper
  • 1 medium avocado, diced


Directions: 

  1. In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper.
  2. Squeeze lime juice from fresh limes and stir in olive oil.
  3. Marinate in the refrigerator 30 minutes.
  4. Add avocado just before serving.


Nutrition Info. (½ cup per serving)
Total Calories – 79.5
Total Fat – 3.5 gm
Total Carbs. – 12 gm (1 gm sugar)
Total Protein – 3 gm