Olive Oil Lemon Marinade

Ingredients

  • 1/3 cup olive oil
  • Juice of 1 lemon, or 3 Tablespoons of bottled lemon juice
  • 1 teaspoon of thyme, or lemon thyme (if available)
  • Freshly ground pepper to taste.

Directions:

  1. Combine ingredients in a small container.
  2. When brushing on vegetables, swirl the mixture around and brush often to keep the ingredients combined.

Chicken and Fruit Salad

Make 8 Servings

Serving Size: 2/3 cup

Ingredients:

  • 3 cups cooked chicken, chopped
  • 1 (20 – ounce) can pineapple chunks in juice, drained well
  • 1 (11-ounce) can mandarin oranges, in 100% fruit juice, drained
  • 3/4 cup chopped celery
  • 1 cup halved seedless grapes
  • 1/4 cup low-fat mayonnaise
  • 1/4 teaspoon black pepper
  • 8 large lettuce leaves

Directions:

  1. in a large bowl, mix gently chicken, pineapple chunks, oranges, celery, and grapes.
  2. In a separate bowl, mix low-fat mayonnaise and black pepper.
  3. Gently stir mayonnaise into chicken mixture,
  4. Cover, and chill in the refrigerator.
  5. To serve, scoop 2/3 cup of chicken salad onto a lettuce leaf.

 

Berry Blast Bars

Makes 12 bars

Serving size: 1 bar

Ingredients

  • Non-stick cooking spray
  • 1 cup flour
  • 1 cup oats
  • 1/2 cup brown sugar
  • 1/4 teaspoon baking soda
  • pinch of salt
  • 1 egg
  • 1/2 cup unsalted butter
  • 2 Tablespoons vegetable oil
  • 1/4 cup milk
  • 1/4 cup strawberry jam
  • 1 cup strawberries, sliced (or other berries that are in season)

 

Directions:

  1. Preheat oven to 350 F
  2. Spray square baking dish with non-stick cooking spray.
  3. Mix flour, oats, sugar, baking soda, salt, egg, butter, vegetable oil, and milk in a large bowl until a doughy mixture is formed.
  4. Measure out 1 1/2 cups of dough and press to the bottom of the pan.
  5. In a separate bowl, stir jam and strawberries together, spread over dough in the pan.
  6. Press the rest of the dough with your hands on top of the jam mixture.   The dough will not completely cover the top.
  7. Bake for 25 minutes and let cool for 15 minutes.
  8. Cut into 12 bars.

180 calories per serving, Total fat 7grams

Fruit Salsa and Cinnamon Crisps

Fruit Salsa

1 cup strawberries, diced

1 cup blackberries or raspberries

1 apple, cored and diced

2 Tablespoons lemon juice

¼ cup sugar

¼ teaspoon nutmeg

¼ teaspoon cinnamon

Directions:

  • Wash your hands!!!
  • Combine fruits in a medium mixing bowl and add lemon juice
  • Store in sugar, nutmeg, and cinnamon. Mix Well.
  • Refrigerate until serving time.

NOTE:  You can use ANY fruit for your salsa, such as peaches, oranges, blueberries, kiwi, bananas, pineapple, mango.  Create your own favorite!

Cinnamon Crisps

10 whole wheat tortillas, cut into 8 wedges

2 Tablespoon of sugar with 1 teaspoon of cinnamon

cooking spray

  • Preheat oven to 350 degrees F (175 degrees C).
  • Cut tortillas into wedges. Arrange wedges in a single layer on a baking sheet and lightly spray.
  • Bake in the preheated oven until crisp, about 15 minutes.
  • Remove from oven.
  • Place spiced sugar in a 1-quart plastic bag.
  • When tortilla pieces are still warm, gently toss 3-4 at a time in the sugar mixture.
  • Remove and let cool.

Breakfast Bean Burrito

Ingredients
1 -10” flour tortilla, whole wheat
3/4 cup canned, drained, and rinsed reduced sodium black or pinto beans
1 scrambled egg
¼ cup shredded Cheddar or Monterey Jack cheese
2 tablespoons of your favorite salsa

Directions
1. Lay the tortilla on a dinner plate.
2. Place the beans in the center, top with the scrambled egg, cheese, and salsa.
3. Fold in the ends, and then roll up to form a burrito.
4. Microwave for 45-60 seconds.

Suggested Serving: Add additional salsa and/or plain, low-fat Greek yogurt for extra flavor and protein!

Source: http://www.health.harvard.edu/blog/recipe-for-health-cheap-nutritious-beans-201211305612

Chicken and Broccoli Quiche

Makes 2 quiches.

6 servings per quiche.

Serving size: 1/6 quiche

Ingredients:

2 9-inch ready made pie crusts, baked

4 eggs

1 cup low-fat or skim milk

salt and pepper to taste

1/2 – 3/4 teaspoon garlic powder

1 package (10 ounces) frozen, chopped broccoli

1/4 cup shredded carrots

1/4 cup chopped onion (optional)

3/4 cup cooked, chopped chicken

3/4 cup shredded cheese

Directions:

  1. Preheat oven to 350 degrees Fahrenheit. Bake pie crusts according to package directions
  2. In a mixing bowl, combine eggs, milk, salt, pepper, and garlic powder. Mix well.
  3. Place frozen chopped broccoli in the microwave, cook according to package directions. Pour off the liquid.  Let cool, squeeze broccoli to remove more water. Mix broccoli with carrots and onions.
  4. Layer the meat, vegetables, and cheese into bake pie crusts. Pour egg mixture over the ingredients.
  5. Bake at 350 degrees for 30-40 minutes or until top is browned and a knife inserted in the center comes out clean.
  6. Let stand 5 minutes before cutting.