2 teaspoons olive oil
4 (4-ounce) boneless, skinless chicken breasts
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
2 mangos, peeled and diced
1 green bell pepper, chopped
1 cup low-sodium chicken broth (certified gluten-free if necessary)
2 green onions, chopped
2 tablespoons chopped fresh mint
1 tablespoon fresh lime juice
1 teaspoon lime zest
1 teaspoon finely chopped garlic
2 cups cooked brown rice (certified gluten-free if necessary)
In a large skillet, heat oil on medium-high. Season both sides of chicken with salt and pepper. Add chicken to skillet, and cook for 1 to 2 minutes per side, until golden brown.
Add mangos, bell pepper, broth, green onions, mint, lime juice, lime zest and garlic, and bring to a simmer. Reduce heat to medium. Partially cover, and cook for 5 minutes, until chicken is cooked through. Add rice to skillet, and stir to combine. Cook for 1 minute to heat through. Serve immediately.
Serves: 4 | Serving Size: 1 chicken breast + 1 cup mango-rice mixture
Per serving: Calories: 351; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 65mg; Sodium: 209mg; Carbohydrate: 43g; Dietary Fiber: 2g; Sugar: 12g; Protein: 29g
Nutrition Bonus: Potassium: 527mg; Iron: 12%; Vitamin A: 22%; Vitamin C: 55%; Calcium: 3%
Zesty Shrimp Lettuce Wraps
3/4 pound (340 grams) cooked, peeled and deveined small or medium shrimp
1 large (70 grams) carrot, peeled and shaved with vegetable peeler or grated
1 small (75 grams) yellow bell pepper, finely chopped
1/2 cup (120 grams) rinsed and drained no-salt-added canned black beans (certified gluten-free if necessary)
1/4 cup (5 grams) fresh cilantro leaves
1/2 teaspoon grated lime rind
1/4 cup (60 grams) fresh lime juice
1 tablespoon extra virgin olive oil
1/2 teaspoon ground cumin
1/4 teaspoon salt
12 to 24 large (180 to 360 grams) Boston or butter lettuce leaves, rinsed and patted dry*
Combine all ingredients except lettuce in a medium bowl. (Mixture may be chilled until ready to serve.) Spoon 1/3 cup shrimp salad into each lettuce leaf. Serve immediately.
* If lettuce leaves are small, stack two together before filling.
Serves: 4 | Serving Size: 3 filled lettuce wraps
Per serving: Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 436mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g
Nutrition Bonus: Potassium: 344mg; Iron: 4%; Vitamin A: 65%; Vitamin C: 28%; Calcium: 7%
Blueberry-Spinach Power Salad
For the Blueberry Tahini Dressing:
1/2 cup (75 grams) blueberries
2 tablespoons lemon juice
1 tablespoon olive oil
2 teaspoons tahini
Sea salt, to taste
For the Blueberry-Spinach Salad:
4 cups (120 grams) baby spinach
1/2 cup (50 grams) cucumbers, sliced
1/2 cup (80 grams) canned low-sodium chickpeas, rinsed (certified gluten-free if necessary)
1/4 cup (20 grams) red cabbage, shredded
1/4 cup (40 grams) blueberries
2 tablespoons chopped red onion
1/2 avocado (70 grams), chopped
2 tablespoons golden raisins
2 tablespoons roasted and salted sunflower seeds
Place all ingredients for the dressing into a blender and blend until creamy and smooth. The dressing should be thick, but if the texture is too thick for you add a little water. Start with 1-2 teaspoons and add more if you need to.
Prepare two salads by starting with a bed of baby spinach and adding the toppings in the order listed. Drizzle dressing over both salads and enjoy!
Serves: 2 | Serving Size: 1/2 of the recipe
Per serving: Calories: 324; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 96mg; Carbohydrate: 41g; Dietary Fiber: 8g; Sugar: 18g; Protein: 8g
Nutrition Bonus: Potassium: 725mg; Iron: 22%; Vitamin A: 116%; Vitamin C: 51%; Calcium: 11%
Chicken Hummus Wrap
1 cup cooked chicken, shredded or cubed
1/2 cup hummus (use your favorite variety)
3 whole-wheat tortilla (approximately 80 calories per tortilla)
Combine the chicken and hummus in a medium bowl, and serve in the tortilla.
You can also serve on crackers, sandwich bread or a salad.
Serves: 3 | Serving Size: 1/2 cup chicken + 1 tortilla
Per serving: Calories: 225; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 40mg; Sodium: 370mg; Carbohydrate: 20g; Dietary Fiber: 4g; Sugar: 1g; Protein: 21g
Nutrition Bonus: Potassium: 214mg; Iron: 14%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 8%
Midwestern Steak Salad
For the Marinated Steak:
- 1 lb flat iron steak
- 3 tablespoons olive oil
- 1 medium lemon, juiced
- 1 medium lime, juiced
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon cumin
- 1/4 teaspoon paprika
- Dash of cayenne pepper
For the Avocado Cilantro Dressing
- 1/3 cup non-fat greek yogurt (certified gluten-free if necessary)
- 2 medium avocados, pit and peel removed
- 1/2 large bunch of fresh cilantro
- 1 lime, juiced
- 1 teaspoon salt
- 1 cup water
For the Salad:
- 8 cups packed mixed greens
- 1 cups sliced cherry tomatoes
- 1 cup grated cotija cheese (or cheese of choice)
- 1 (15 ounce) can of black beans, drained and rinsed
- 1 (15 ounce) can of sweet corn, drained and rinsed
- 1 (14 grams) jalapeno, thinly sliced
Place steak in a large zip lock bag (or in a large bowl).
Whisk all the remaining marinade ingredients together and pour over the meat. Seal the bag (or cover the bowl with saran wrap), removing any extra air, and place in the fridge overnight, or for at least 6 hours.
Remove meat from the bag/bowl and saute (or grill) over medium heat with a little bit of olive oil until it reaches your desired doneness. I cooked the meat on the stove for about 5 minutes on each side, covered. Let meat sit on a cutting board for about 5 minutes before you slice it into the 1/4 inch thick slices.
Place all dressing ingredients in a food processor or blender and blend, adding the water slowly, until completely smooth. You want the dressing to be the consistency of ranch dressing.
Once the meat has cooled to room temperature, add all salad ingredients to a large bowl and pour about 2 tablespoons of dressing per person (8 tablespoons total) on top. Toss to combine and serve immediately.
Serves: 4 | Serving Size: 1/4 pound steak + 1/4 salad mixture + 2 tablespoons dressing
Per serving: Calories: 595; Total Fat: 31g; Saturated Fat: 7g; Monounsaturated Fat: 12g; Cholesterol: 80mg; Sodium: 721mg; Carbohydrate: 42g; Dietary Fiber: 14g; Sugar: 7g; Protein: 41g
Nutrition Bonus: Potassium: 625g; Iron: 35%; Vitamin A: 149%; Vitamin C: 60%; Calcium: 12%
Homemade Blueberry Frozen Yogurt
- 2 cups frozen blueberries
- 1/3 cup nonfat Greek yogurt (or any plain yogurt)
- 2 tablespoons maple syrup (or any sweetener)
- 1 1/2 teaspoons lemon juice
- Place all the ingredients in a food processor or blender, and mix until smooth. If you want the frozen yogurt to taste more like sorbet, add a tiny bit more lemon juice.
- Serve immediately, with your favorite toppings.
Serves: 2 | Serving Size: 1 cup
Per serving: Calories: 147; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 22mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 26g; Protein: 5g
Nutrition Bonus: Potassium: 235mg; Iron: 4%; Vitamin A: 2%; Vitamin C: 26%; Calcium: 5%
Spinach & Tomato Frittata
- 6 large (50 grams each) eggs
1/4 cup (60 grams) skim (1%) milk
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper, divided
1 teaspoon olive oil
1/2 small (35 grams) red onion, halved and thinly sliced
1 (5-ounce or 140 grams) container spinach leaves
12 cherry tomatoes (4 ounces or 205 grams) cherry tomatoes, halved
1/4 cup (1 ounce or 28 grams) shredded part-skim mozzarella cheese
Place oven rack in upper third of oven, about 10 inches away from heat; preheat broiler.
Whisk together eggs, milk, salt, and 1/8 teaspoon pepper. Set aside.
Heat oil in a 10-inch ovenproof nonstick skillet (such as cast iron) over medium heat. Add onion and cook, stirring often, 3 or until tender. Stir in spinach; cover and cook, tossing occasionally with tongs, 2 minutes or until wilted.
Pour egg mixture over spinach mixture. Fold gently with a rubber spatula to combine. Sprinkle top with tomatoes. Cook over medium heat for 4 minutes or until edges begin to set and bottom is cooked. Place in oven.
Broil 3 minutes until frittata is golden brown and center is set. Remove from oven; sprinkle with mozzarella cheese and remaining 1/8 teaspoon pepper. Broil 1 minute or until cheese melts.
Cut into 6 (3 1/2-inch) wedges (remember handle will be hot when serving). Serve immediately.
Serves: 6 | Serving Size: 1 (3 1/2-inch wedge) or 75 grams
Per serving: Calories: 113; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 215mg; Sodium: 225mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 9g
Nutrition Bonus: Potassium: 215mg; Iron: 10%; Vitamin A: 46%; Vitamin C: 15%; Calcium: 10%
2 cloves Garlic, Minced
1/2 whole Red Onion, Diced
1 whole Large Cucumber, Diced
5 whole Roma Tomatoes, Diced
1 whole Zucchini, Diced
2 stalks Celery, Diced
1 dash Salt To Taste
1/4 gallon Tomato Juice
1/4 cup Extra Virgin Olive Oil
1/8 cup Red Wine Vinegar
2 Tablespoons White Sugar
6 dashes Tabasco
1 dash Black Pepper To Taste
In the bowl of a food processor or in a blender, combine the minced garlic with half the red onion, half the cucumber, half the tomato, half the zucchini, half the celery, half the tomato juice, olive oil, red wine vinegar, sugar, Tabasco, and a dash of salt.
Pulse until all ingredients are blended well; mixture will have a nice speckled, colorful texture.
Pour into a large bowl and add the rest of the tomato juice, and half of the remaining onion, cucumber, tomato, zucchini, and celery. (Reserve the rest of the diced vegetables for garnish.)
Stir mixture together and check seasonings, adding salt if needed. Chill soup for at least a couple of hours; soup needs to be very cold!
Remove the soup from the fridge and stir. Check seasonings one last time. Ladle into a bowl and garnish with remaining diced vegetables, a sliver of fresh avocado, sour cream, and cilantro. Finally, place a grilled shrimp on the top and serve with grilled slices of bread.
This is a to-die-for summer dinner.
Turkey Orzo Soup
1 large white onion
4 medium carrots
4 medium stalks celery hearts
2 tablespoons olive oil
4 cloves of garlic
1 1/2 pounds turkey breast cutlets (if using cooked turkey, see note below)
10 cups chicken broth
1 1/2 cups dry orzo pasta
2 lemons, juiced (about 1/4 cup)
2 tablespoons chopped fresh parsley
Dice onion, carrots, and celery hearts. You should get about 2 cups diced onion, and 1.5 cups each of diced carrots and celery.
In a soup pot, add diced vegetables along with 2 tablespoons olive oil and sauté for 5 minutes on medium heat.
Mince garlic cloves and add them to the pot, sauteeing for 2 minutes.
Add in turkey breast cutlets (thinly sliced raw turkey breast), broth, and dry pasta. Bring the soup to a simmer, and then allow it to cook for 15-20 minutes.
Test the orzo pasta for doneness before turning off the heat. Remove the turkey meat and shred it using 2 forks, and then return it to the pot.
Add in the lemon juice and fresh parsley. Stir to combine, and serve hot in 2 cup portions
Add additional liquid when reheating leftovers of the soup as the orzo pasta will absorb additional liquid. Soup can be frozen for up to 3 months in freezer bags in 2 cup portions.
If you are using leftover shredded turkey (about 3 cups is recommended), add the cooked meat during the last 5-7 minutes of cooking.
Blueberry Caprese Salad
12 ounces cherry tomatoes, halved or quartered if large
6 ounces (1 cup) fresh blueberries
8 ounces mozzarella balls (ciliegine or bocconcini), halved or cut into bit-sized pieces
¼ cup fresh basil leaves, torn if large
2 tablespoons olive oil
1 tablespoons balsamic vinegar
Sea salt and freshly ground black pepper, to taste
Combine tomatoes, blueberries, and mozzarella balls in a bowl. Toss with basil leaves, olive oil, and balsamic vinegar. Season to taste with salt and pepper. (Can be made a few hours ahead of time, just cover and refrigerate until ready to serve.)
Grilled Romaine Salad
¾ cup olive oil
⅔ cup balsamic vinegar
6 romaine hearts, halved lengthwise with cores intact
Salt and pepper to taste
1 avocado cut into cubes
1 pack of cherry tomatoes cut in half
¼ cup shaved parmesan cheese
In a small bowl, whisk oil and vinegar. Generously brush over all surfaces of romaine. Grill romaine, uncovered, over medium-hot heat for 1-2 minutes or until slightly charred and wilted, turning once. Season with salt and pepper.
To make into a salad, cut romaine into strips. Add sliced avocado, halved tomatoes, shredded parmesan cheese, and any other vegetables of your choice.
One Pan Mexican Quinoa
1 tablespoon olive oil
2 cloves garlic, minced
1 jalapeno, minced
1 cup quinoa
1 cup vegetable broth
1 (15-ounce) can black beans, drained and rinsed
1 (14.5 oz) can fire-roasted diced tomatoes
1 cup corn kernels
1 teaspoon chili powder
1/2 teaspoon cumin
Kosher salt and freshly ground black pepper, to taste
1 avocado, halved, seeded, peeled and diced
Juice of 1 lime
2 tablespoons chopped fresh cilantro leaves
Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
Caprese Avocado Toast
2 ripe avocados
2 teaspoons fresh lemon juice
Sea salt and black pepper, to taste
4 slices bread, toasted (can be served over lettuce)
4 ounces fresh mozzarella, sliced and cut into pieces, to fit the bread
1 cup grape tomatoes, halved
¼ cup basil leaves, roughly chopped
Balsamic Glaze, for drizzling
Cut the avocados in half, remove pit, and scoop the flesh into a small bowl. Add the lemon juice, sea salt, and black pepper, to taste. With a fork, mash the ingredients together, keeping the texture slightly chunky.
Spread the mashed avocado evenly onto toasted bread slices. Top with fresh mozzarella slices, tomatoes, and basil. Season with additional salt and pepper, if desired. Drizzle with balsamic glaze and serve immediately.
Note-I like to use whole grain bread. If you need the recipe to be gluten-free, use gluten-free bread. If you don't have grape tomatoes, tomato slices will work too!
1/2 cup olive oil
1/3 cup sugar (see notes)
1/3 cup white wine vinegar
1 teaspoon chili powder
1 teaspoon salt
1 pound Roma tomatoes, seeded and diced
1 (15 ounce) can black-eyed peas, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (11 ounce) can super sweet corn, drained (see notes)
1 red onion, diced
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup chopped cilantro (1 bunch)
In a large bowl, whisk together the olive oil, sugar, white wine vinegar, chili powder, and salt. Add tomatoes, black-eyed peas, beans, corn, red onion, and bell peppers. Stir to combine.
Stir in cilantro. Cover and chill at least 1 hour or overnight to blend flavors. Serve chilled or at room temperature. It can be served over lettuce, chicken, or with chips.
Regular canned sweet corn or frozen corn may be substituted for the extra sweet corn. The closest measurement for either option is 3/4 cup, but feel free to use the whole 15-ounce can of corn.
1 sweet onion or a bunch of green onions may be substituted for the red onion.
A single bell pepper may be substituted for the 1/2 cup each of chopped red and green bell peppers.
If you think 1/3 cup sugar sounds like too much, feel free to use less. Perhaps add 1 tablespoon at a time or substitute honey for sugar.
Cucumber Tomato Avocado Salad
1 pound Roma tomatoes
1 English cucumber
1/2 medium red onion, sliced
2 avocados, diced
2 tablespoons extra virgin olive oil or sunflower oil
Juice of 1 medium lemon (about 2 Tbsp)
1/4 cup (1/2 bunch) cilantro, chopped*
1 teaspoon sea salt or 3/4 teaspoon table salt
1/8 teaspoon black pepper
Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped cilantro into a large salad bowl.
Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before serving, toss with 1 tsp sea salt and ⅛ tsp black pepper.