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Eat Well
Here are a few of our favorite recipes. Check back for new posts!
Mango Treat
4 oz. low-fat vanilla yogurt (or fat-free vanilla greek yogurt)
1/2 cup mango sorbet
4 fresh raspberries (for garnish)
Place yogurt in a bowl, top with sorbet.
Garnish with raspberries.
Calories per serving: 189
Protein: 5 grams (9 grams with greek yogurt!)
Carbs: 40 grams
Fat: 1.7 grams (1 gram Saturated fat) (0 with fat-free yogurt)
Cholesterol: 0 mg
Fiber: 1 gram
Sodium: 76 mg
Chinese Chicken Salad
1/2 lb
boneless,
skinless
chicken
breast,
sliced into
strips
Salt and
pepper
Sesame oil
Canola oil
1/2 head
of Napa
cabbage,
thinly
sliced
1/2 red bell
pepper,
thinly
sliced
3-4
scallions,
sliced
1 carrot,
julienned
1/2 cup
loosely
packed
cilantro
leaves,
chopped
2 Tbsp
sesame
seeds,
toasted
Dressing:
2 Tbsp
tamari (a
wheat-free
concentrated
soy sauce,
can also use
3 Tbsp
regular soy
sauce)
2 Tbsp
sesame oil
2 Tbsp
seasoned
rice vinegar
1 Tbsp
canola oil
1 teaspoon
fresh grated
ginger
1 clove
garlic,
minced
1/2 teaspoon
chili pepper
flakes
Sprinkle chicken strips with a little salt and pepper and cook them in a small skillet with a little bit of water (just enough so the chicken doesn't stick). Cover and cook until cooked through (3-5 minutes), turning the pieces over half way through cooking. Drain and set aside.
In a large salad bowl, whisk together the dressing ingredients. Adjust to taste. Add the chicken and salad ingredients and toss well.
Serves 4.
"Garbage Salad"
3 cups of spring salad mix
1/4 medium apple (my new favorite are “Jazz” apples)
1/2 medium seedless cucumber (the one that comes in
the plastic wrap)
1/2 cup diced tomatoes
1/4 cup diced scallions (or more if you like)
4 – 5 small fresh strawberries, sliced
1/4 cup fresh mango, cubed
1/8 cup avocado, cubed
3 ounces grilled chicken
2 teaspoons slivered almonds (optional)
2 teaspoons chopped walnuts (optional)
Layer all the ingredients in a large salad bowl.
ENJOY!
Calories: 353
Protein: 31.3 grams (125 calories – 35%)
Fat: 12 grams (108 calories – 30%)
Carbohydrates: 32.6 grams (130 calories – 37%)
I love to add a couple tablespoons of Maple Grove
Farms Sesame Ginger Dressing or Balsamic Vinegarette.
The Sesame Ginger has a mere 40 calories per serving
(2 tablespoons); the Balsamic dressing is 15
calories per serving (2 tablespoons). Check out the
nutrition information for Maple Grove Farms entire
product line at
http://www.maplegrove.com/nutrition_all.asp.
My daughter likes ranch dressing. But, guess what? I
found a ranch dressing for 80 calories per
serving!!! Bolthouse Farms has a ranch dressing made
with YOGURT! Check out their website:
http://www.bolthouse.com/html/cs_ranch.html.
Stacey's Gimme S'mores!"
1 Jello Pudding Dark Chocolate cup
1 Nabisco low-fat graham cracker sheet
2 tbsp Lite Cool-Whip (in a can )
Calories: 145
Protein: 3 grams (12 calories – 8%)
Fat: 3 grams (27 calories – 18%)
Carbohydrates: 24.5 grams (98 calories – 68%)
Top your pudding with the Cool Whip and use the
graham crackers as your spoon. Enjoy!
Lentil and Bean Soup
1 onion, chopped
1 Tbsp olive oil
2 tsp chili powder
1/2 tsp salt
1 1/4 cup dried lentils
5 cups water
1 can (8 0z) tomato sauce
3 carrots, chopped
3 ribs celery, chopped
1 can (15.5 oz) great Northern or black beans, rinsed and drained
3 1/2 oz smoked Gouda, shredded
2 Tbsp fresh cilantro, parsley, and/or scallion tops, chopped or
1 1/2 tsp freeze-dried chives
1/4 cup sour cream (optional)*
* for a little extra protein - try a dalop of fat-free plain Greek yogurt
Saute onion in oil in Dutch oven over medium-high
heat until golden, about 5 minutes. Stir in
chili powder and salt. Add in lentils and
water. Bring to a boil. Reduce heat to
medium and simmer 5 minutes. Add tomato sauce,
carrots, and celery. Simmer 10 minutes.
Add beans and cool until vegetables are tender,
about 5 minutes. Stir in cheese and herbs.
Season to taste with salt and black pepper.
Serve topped with sour cream, if using.
Calories: 480
Protein: 30 grams
Fat: 12 grams
Carbohydrates: 68 grams