Wednesday, May 18, 2016

Grilled Chicken Tacos with Mango Salsa

Grilled Chicken Tacos with Mango Salsa
1/4 cup and 3 Tbsp lime juice, separated
4 garlic cloves, minced
1 Tbsp chopped fresh cilantro, plus extra for garnish as desired
1 tsp ground cumin
1/4 tsp salt
1/4 tsp black pepper
1 lb. boneless, skinless chicken breasts
1 large mango, peeled & diced
1 avocado, pitted, peeled and diced
1 med. tomato, chopped
1 red onion, chopped
8 corn tortillas, 6”

1.  Combine ¼ cup lime juice, garlic, cilantro, cumin, salt and pepper in a large zip-lock bag and add chicken. Marinate chicken in refrigerator for 8 hours or overnight.
2.  For salsa, combine the mango, avocado, tomato, onion and 3 Tbsp. lime juice in a bowl. Toss gently and set aside.
3.  Grill chicken on medium-high heat about 5-7 min. per side. Let chicken rest for 5 min. and then slice into strips.
4.   Arrange chicken in tortillas and top with mango salsa and extra cilantro as desired.
Nutrition Information per taco:
Yields: 8 servings
Calories: 154
Fat: 5 gm
Carbs: 13 gm
Protein: 15 gm

Chickpea Salad Recipe

Ingredients : 
1 small shallot
3/4 cup non-fat cottage cheese
1/4 cup low-fat mayo.
1/4 cup non-fat buttermilk
1/4 cup skim milk
 1 Tbsp fresh dill
1/4 tsp salt
1/4 tsp freshly ground pepper
17 oz can chickpeas
3 cups cucumber
1/4 cup crumbled low-fat Feta cheese
1/4 cup red onion
1/2 cup creamy dill ranch dressing (recipe below)
Freshly ground pepper

Prepare Dressing -
1) Add shallot to a food processor, finely chopped.
2) Add cottage cheese, mayonnaise, buttermilk and blending until smooth.
3)  Pour milk in while the processor is running; scrape down the sides.
4) Add dill, salt and pepper to taste.
Prepare Salad -
5) Combine chickpeas, cucumber, cheese and onion in a medium bowl.
6) Add dressing and pepper. Toss to coat. You can keep extra dressing refrigerated for up to one week.

Nutritional Information per 1/2 cup serving
Yield : 12 servings
Total Calories - 40
Total Carbs - 6 gm
Total Protein - 2 gm
Total Fat - 1 gm

Cauliflower with Cheese Sauce Recipe

8 cups bite-size cauliflower florets
4 tsp all-purpose flour
1 cup 1% milk, divided
1/2 cup shredded cheese
1 Tbsp snipped fresh chives or chopped fresh parsley
Salt & pepper to taste

1- Place cauliflower florets in a steamer basket over boiling water. Cover and steam until tender, 8-10 minutes.

2- Whisk flour with 2 Tbsp milk until smooth. Heat the remaining milk in a sauce pan over medium heat until steaming . Add flour mixture and cook while whisking, until the sauce bubbles and thickens, 2-3 minutes. Remove From heat; stir in cheese, chives or parsley and salt & pepper.

3- Spoon over cauliflower and serve.

Nutritional Information per 1/2 cup serving:
Yield: 12 servings
Calories - 46
Fat - 2 gm
Carbs - 4.8 gm
Protein - 3.3 gm

Peanut Butter Shake Recipe

Peanut Butter Shake
1 cup non-fat milk
2 Tbsp smooth peanut butter
1 cup lite-chocolate frozen yogurt
2 Tbsp unsweetened cocoa powder
1-2 cups ice cubes

1) Add all ingredients to a blender.
2) Blend on highest speed until smooth; scrape sides
    of blender and blend for 5 more seconds.
3) pour into 3 glasses.

Nutrition Information per 6oz serving:
Yield: 3 servings
Total Calories - 163
Total Carbs - 19 gm
Total Protein - 8 gm
Total Fats - 7.5 gm

Turkey Meatloaf Recipe

Turkey Meatloaf
1tsp. olive oil
2 cups finely chopped onoin
3 garlic cloves, minced fine
1 medium carrot, chopped fine
1 celery stalk, chopped fine
1 1/2 tsp Worcestershire sauce
1/3 cup finely chopped parsley
1/4 cup ketchup
1 cup whole-wheat bread crumbs
1/3 cup skim milk
1 whole large egg, lightly beaten
1 large egg white, lightly beaten
1 1/4 lbs ground turkey
1 tsp salt
1/2 tsp black pepper
1/4 tsp paprika

  1. Pre-heat oven to 400 F degrees.
  2. Heat oil in a large skillet over medium heat until hot.
  3. Add onion and garlic and saute until onion is softened.
  4. Add carrot and celery. Cook for 3 minutes or until softened.
  5. Stir in Worcestershire sauce, parsley and ketchup; set aside.
  6. Stir together bread crumbs and milk in a large bowl. Stir in egg and egg white,  and add prepared vegetables and stir to combine.
  7. Add turkey, salt, pepper, and paprika; mix well w/ hands.
  8. Lightly coat a 9” x 5” inch loaf pan with cooking spray. Form turkey into a loaf and place in loaf pan; brush meatloaf w/ the remaining ketchup.
  9. Bake for 50-55 minutes or until cooked through.
  10. Let stand for 5 minutes before serving. (10 servings)

Nutrition Analysis per 4-oz. serving:
Calories - 118
Fat - 2 gm
Carbs - 10 gm
Protein - 16 gm