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