Quick Meals

Smoothies Smoothie

Orange, banana, and strawberries
makes 1 serving
3/4 cup orange juice
1 cup fresh strawberries
1 ripe or frozen banana
ice cubes(optional)

Blend the orange juice, strawberries, banana, and ice cubes in a blender until smooth and frothy.

Incredible Hulk SmoothieHulk

Makes 4 cups
2 cups spinach
2 cups frozen strawberries
1 banana
2 tablespoons honey
1/2 cup ice (optional, you may substitute other liquid)

Freeze the spinach (at least 1 hour in freezer).
Combine the spinach, strawberries, banana, honey, and ice in a blender. Blend until smooth. Serve immediately.

Polynesian Smoothie
Makes 2 servings
1 banana
6 strawberries
1 kiwi
1/2 cup vanilla frozen yogurt
3/4 cup pineapple and orange juice blend

Directions
Place the banana, strawberries, kiwi, vanilla frozen yogurt, and pineapple and orange juice blend in a blender. Blend until smooth.

Burgers, Salads, and MORE!Slow Cooked Fiesta Chicken Soup3

Slow Cooker Fiesta Chicken Soup

Yields: 10 | Serving size: 1 cup | Calories: 192 | Previous Points: 3 | Points Plus: 4 | Total Fat: 3 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 37 mg | Sodium: 202 mg | Carbohydrates: 21 g | Dietary fiber: 6 g | Sugars: 2 g | Protein: 20 g
Ingredients
1/2 cup diced onion
1 clove garlic, minced
1 (15 oz.) can black beans, rinsed and drained
1 (15 oz.) can kidney beans, rinsed and drained
1 (4.5 oz.) can diced green chili peppers
1 (14.5 oz.) can diced tomatoes
2 1/2 cups chicken broth, low sodium, fat-free (use more broth for a thinner soup)
1 cup frozen or fresh corn
Juice from 1 lime
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon cayenne pepper (more or less to taste)
1/2 teaspoon black pepper
Kosher or sea salt to taste
1/2 cup freshly chopped cilantro
2 chicken breasts fillets, skinless, cut into 1-2” cubes (no need to pre-cook)
Directions:
Add all ingredients to the slow cooker, stir to combine. Cover and cook on low 6-8 hours.

 

Greek Yogurt is all the craze right now – and for a good reason too! It’s packed with protein, is fat free, and is filled with pro-biotics that will help regulate your intestinal motility. But who says you have to eat yogurt straight from the container? Try out some of these deliciously healthy recipes that include Greek Yogurt in order to add protein and slash both calories and fat.

Grilled Chicken with Cucumber Yogurt Sauce
Ingredients:Greek-yogurt2
1, 6 ounce carton plain Greek yogurt
1/4
cup thinly sliced green onions
2 teaspoons snipped fresh mint
1/2
teaspoon ground cumin
1/4
teaspoon salt
1/8
teaspoon ground black pepper
1 cup chopped, seeded cucumber
4 small skinless, boneless chicken breast halves (1 to 1-1/4 pounds total)
1/8
teaspoon ground black pepper
Directions:
In a medium bowl, combine yogurt, green onions, mint, cumin, salt, and 1/8 teaspoon pepper. Transfer half of the yogurt mixture to a small bowl; set aside. For cucumber-yogurt sauce: Stir cucumber into remaining yogurt mixture.
Sprinkle chicken breasts with 1/8 teaspoon pepper.
Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is no longer pink (170 degrees F), turning once halfway through grilling and brushing with reserved yogurt mixture for the last half of grilling.
Serve chicken with the cucumber-yogurt sauce.

Blackened Chicken Breast over Cilantro Lime Quinoa with GreekGreek-yogurt_chx
Yogurt Avocado Pure

Ingredients:
2 boneless skinless chicken breasts
½ teaspoon paprika
¼ teaspoon pepper
¼ teaspoon onion powder
¼ teaspoon cumin
1 teaspoon olive oil
2 cups low sodium chicken stock
1 cup quinoa
Juice and zest from two limes
Dash of salt and pepper
2 tablespoons cilantro, chopped
2 avocados
3 oz plain Greek Yogurt

Directions:
Combine all dry seasonings in a small bowl. Mix together and season both sides of a chicken breast. Add the teaspoon of olive oil to a large pan or skillet. Heat over medium/high heat. Add chicken, cover with lid, and cook for 7 minutes on each side. Add chicken stock and quinoa to medium saucepan. Bring to simmer over medium/low heat. Reduce to low and simmer for 10-15 minutes with lid on, until all the stock has been absorbed. Once chicken breasts are finished cooking, allow to cool before slicing. Toss cooked quinoa in lime zest, lime juice, salt, pepper, and chopped cilantro. Combine avocado, Greek yogurt, teaspoon of lemon juice, and a little cilantro in a mini-food processor. Add milk to desired consistency.

Quinoa Lentil BurgerQuinoa & Lentil Burger1Yields: 4 | Serving size: 1 burger | Calories: 430 | Total Fat: 9 g | Saturated Fats: 1 g | Trans Fats: 0 g | Previous Points: 9 | Points Plus: 11 | Cholesterol: 0 mg |Sodium: 34 mg | Carbohydrates: 73 g | Dietary fiber: 13 g | Sugars: 4 g | Protein: 17 g
Ingredients
Burger Recipe:
1 tablespoon plus 2 teaspoons olive oil
1/4 cup diced red onion
1 cup cooked quinoa, cook according to package instructions
1 cup cooked brown lentils, drained
1 (4 ounce) can diced green chilies
1/3 cup rolled oats
1/4 cup White Whole Wheat Flour or Whole Wheat Flour
2 teaspoons cornstarch
1/4 cup whole wheat panko bread crumbs, or whole grain bread crumbs
1/4 teaspoon garlic powder
1/2 teaspoon cumin
1 teaspoon paprika
Salt and Pepper to taste
Honey Dijon Mustard Recipe
2 tablespoons Dijon Mustard
3 teaspoons honey

Directions:

Sauté onion in 2 teaspoons olive oil until tender, about 4 minutes.
Prepare Honey Dijon mustard by combining the ingredients and refrigerating until ready to use.
Thoroughly combine all burger ingredients in a large mixing bowl, make into 4 burger style patties. In a large skillet, on medium heat add 1 tablespoon olive oil, add patties and cook until brown on both sides, about 10-12 minutes. Enjoy with your favorite bun or roll, spread on Honey Dijon Mustard if desired.

Suggested toppings: sautéed mushrooms, tomato, red onion, romaine lettuce and Honey Dijon Mustard

Quick & Dirty Salads

Cucumber salad
One large cucumber (sliced) with 2 tablespoons chopped red onion and 2 tablespoons apple-cider vinegar.

Spinach and Feta Egg-White Scramble

Three egg whites scrambled and mixed with ½ cup raw spinach and 1 tbsp feta cheese. Cook in frying pan or zap in microwave until egg whites are no longer runny (about 1-2 minutes).

Crunchy Kale Salad
1 cup kale leaves chopped with 1 teaspoon honey and 1 tablespoon balsamic vinegar.

Chick Pea Salad
¼ chickpeas with 1 tablespoon sliced scallions, a squeeze of lemon juice, and ¼ cup diced tomatoes.

Stomach Flattering

10-Minute Beans and Rice

Black Beans

Brown Rice

This dish is easy to prepare, healthy, and taste great! The best part about it? It flattens your stomach due to the 6 beautiful grams of fiber found amongst the back beans and brown rice. A 2011 study found that adding soluble fiber to your diet helped to reduce belly fat. This recipe takes 10 minutes to make and can be packed up “to go” for several days!

Ingredients:
Serves 4 (Serving Size: 3/4 cup)

2 cups brown rice, long grain, prepared ahead of time and frozen if possible
12 oz black beans, unsalted, fat free
1 tsp garlic salt
1/4 cup fresh cilantro, chopped
1 tbsp extra virgin olive oil

Directions
Take frozen already cooked brown rice and warm with olive oil in a pot.

Drain black beans and add to rice along with garlic salt. Cook until heated through.

Serve and mix in chopped cilantro in at the table, if desired. Enjoy!

Nutritional & Meal ResourcesSteamed Broccoli

*Benefits of Broccoli

Kale*Benefits of Kale

*Benefits of Green Tea

*Benefits of Spirulina
Spirulina

*Benefits of Black Beans

Foods that you SHOULD eat!

 

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