Chicken Veggie Bowl

This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make.
Servings: 6

Here’s what you need…

• 2 cups wild rice, cooked
• 1 Tablespoon sesame oil
• 1 sweet potato, halved and thinly sliced
• 1/2 cup red onion, thinly sliced
• 1 cup mushroom, sliced
• 1 Tablespoon ginger root, minced
• 3 cloves garlic, minced
• 2 Tablespoons mirin (rice cooking wine)
• 2 Tablespoons soy sauce
• 1 Tablespoon toasted sesame oil
• 1 Tablespoon corn starch
• 1/2 teaspoon crushed red peper
• 2 cups green beans, chopped
• 4 cups green beans, cooked and cubed

1. In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, ginger and garlic. Sauté for 5 minutes.
2. In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
3. Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
4. Serve over wild rice.

Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein.

Healthy Winter Hash

This simple recipe is the perfect meal for a chilly winter day. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love.
Yield: 6 servings

Here’s what you need…

• 2 medium yellow potatoes, peeled and diced
• 1 medium yellow onion, diced
• 3 large carrots, peeled and diced
• 1 yellow bell pepper, seeded and diced
• 1 red bell pepper, seeded and diced
• 2 cups chicken, cooked and cubed (or 1 package firm tofu, drained and cubed)
• 1 Tablespoon olive oil
• 1 Tablespoon fresh thyme leaves
• 1 Teaspoon salt
• 1 Teaspoon garlic power
• 1 can low fat chili

1. Preheat oven to 375 degrees.
2. In a large bowl combine all of the vegetables and chicken. Drizzle the olive oil and mix to coat. Add the thyme, salt and garlic powder.
3. Spread the mixture on a baking sheet, and cover well with foil. Bake for 30-40 minutes, until the vegetables are tender.
4. Remove the foil and turn on the broiler. Broil until the vegetables are nicely browned, about 8 minutes.
5. Top each serving with a scoop of warmed chili.

Nutritional Analysis: One serving equals: 230 calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g protein.

Tuna & Salad Pocket

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
Yield: 2 servings

Here’s what you need…

• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can of white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.

Grilled Fruit

We are entering the holiday season, a time when sugar-and-fat laden desserts will materialize wherever you go. Wait! Before you forego your fitness goals for another piece of pie, try this simple recipe.

Fruit is nature’s candy – it’s sweet, delicate and delicious. Grilling fruit extracts the natural sugar, making it a warm, tasty treat. Serve seasonal grilled fruit for dessert this holiday season – you’ll lose weight without depriving your taste buds.

Yield: 2 servings

Here’s what you need:

• 1 mango (or apple, pear, melon, pineapple)
• 1 banana (or fig, apricot, papaya, peach, nectarine)
• Dash of cinnamon (optional)
• Grill pan
• Non-stick cooking spray
• Wooden skewers

1. Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.
2. Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired.
3. Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein.

Chicken Stir Fry

Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.
Yield: 6 servings

Here’s what you need…

• 1 teaspoon olive oil

• 1 teaspoon chopped garlic

• 1 cup asparagus, cut into 2 inch segments

• 1 (16 oz) package pre-chopped stir fry vegetables

• 1 (10 oz) package shredded cabbage

• 1 cup chopped pineapple

• 1 cup chopped cooked chicken breast

• 3/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Homemade Lentil Soup

Few things are as comforting, on a brisk autumn day, than a bowl of hot lentil soup. This recipe is surprisingly simple with 5 minutes of prep and a cook time of just 30 minutes. Serve for lunch or dinner with a piece of hearty whole grain bread and a salad.
Yield: 12 Servings

Here’s what you need…

• 7 cups water
• 2 1/2 cup dried red lentils
• 1 large onion, minced
• 1 teaspoon turmeric
• Large pinch of cayenne pepper
• 4 tablespoons fresh lemon juice
• 1 tablespoon ground cumin
• Salt and Pepper

1. Combine water, lentils, onion, turmeric, and cayenne pepper in a large soup pot and bring to a boil. Reduce heat, partially cover, and simmer until lentils have disintegrated, about 30 minutes.
2. Stir in lemon juice, cumin, salt and pepper to taste.

Nutritional Analysis: One serving equals: 148 calories, .8g fat, 25g carbohydrate, 6g fiber, and 11g protein.

Roasted Brussel Sprouts

This is one of those healthy foods that you’re missing out on! If the thought of Brussels Sprouts makes you queasy, then you’ve never had them prepared like this. Roasted with fresh garlic and light seasoning, these crunchy treats will tease your taste buds into thinking you’re eating potato chips. Servings: 2

Here’s what you need…

• 12 Brussels Sprouts
• 1 teaspoon of Olive oil to drizzle
• Salt and Pepper
• 2 fresh garlic cloves, minced

1. Preheat the oven to 400 degrees.
2. Cut the stem off the Brussels Sprouts and cut them in half lengthwise. Drizzle with olive oil, coat evenly. Season with salt and fresh ground pepper.
3. Place the Brussels Sprouts cut side down on a baking sheet. Roast for 10 minutes.
4. Remove the baking sheet from the oven, using tongs coat the Brussels Sprouts with the garlic. Place the baking sheet back in the oven for an additional 5 minutes.
5. Remove the baking sheet from the oven, the cut side of the Brussels Sprouts should be browned and crispy.

Nutritional Analysis: One serving equals: 72 calories, 2g fat, 10g carbohydrate, 4g fiber, and 4g protein.

Fresh Vegetable Tacos

There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors.

To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6

Here’s what you need…

• 1 teaspoon olive oil
• 2 gloves garlic (minced)
• 1 medium onion chopped
• 2 cups asparagus – cut into 1 inch pieces
• 1 cup sweet peppers, chopped (red, yellow, orange all three)
• 3 ears of corn – kernels shaved
• 1 (15oz) can pinto beans, drained and rinsed
• 1/4 chopped cilantro
• 6 whole wheat tortillas
• 1 avocado sliced
• salsa

1. Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
2. Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
3. Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
4. Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don’t overcook the vegetables. You want them to be tender but not too soft.*
5. Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.

Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.

Fruit Kebabs

Mediterranean Lettuce Wrap

Mediterranean Lettuce Wrap

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.

Servings: 1

Here’s what you need…

• 1 large leaf of lettuce

• 2 slices lean turkey

• 1 roasted red bell pepper, cut into 4 segments

• 2 tablespoons garlic hummus

• 1 tablespoon olive tapenade

1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.

2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

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