Recipes
Grilled Chicken with Black Beans and Mango Salsa
(Makes 2 servings)
2 chicken breasts, grilled
2 cups black beans, cooked (or 1, 16-oz can black beans drained)
For mango salsa:
1 ripe mango, peeled, pitted and dices
½ cup bell pepper (any color)
½ cup red onion, chopped
2 roma tomatoes, diced
2 TBSP scallions, chopped
¼ cup fresh cilantro
1 lime for juice
Instructions:
Grill chicken breasts. Place each grilled breast on a serving plate. In a mixing bowl place mango, onion, tomatoes and scallions. Squeeze limejuice over the mango salsa mixture and toss well. Top each breast with 1-cup black beans and half of the salsa mixture. Serve with brown rice and spinach.
Nutrients per serving:
Calories: 452
Fat: 7g
Carbs 59g
Protein: 39g
Garden Shrimp Stir-Fry
(Makes 6 servings)
2 tsp peanut oil
1 lb medium shrimp, peeled and deveined
3 medium zucchini, chopped
1 red bell pepper, seeded and cut into chunks or strips
8 oz snow peas, strings removed
6 green onions, sliced
1 ½ tbsp minced fresh gingerroot
3 tbsp tamari or light soy sauce
2 tbsp rice vinegar
1 tbsp sesame oil
½ cup fresh cilantro leaves
Instructions:
In a large nonstick skillet or wok, heat 1 tsp peanut oil until hot. Add shrimp, cook, stirring constantly, until shrimp from skillet. Heat remaining peanut oil in skillet until hot. Sauté zucchini, bell pepper, snow peas, green onions and gingerroot until vegetables are tender and crisp, about 5 minutes. Return to skillet, along with tamari, rice vinegar and sesame oil. Cook over medium0high heat, stirring constantly, until heated through. Toss with cilantro before serving.
Nutrients per serving:
Calories: 296
Fat: 9g
Carbs: 14g
Fiber: 4g
Protein: 39g
Lemony Quinoa with Veggies
(Makes 8 servings)
Ingredients:
1 ½ cups uncooked quinoa
1 each of red, yellow and orange peppers diced
¼ cup olive oil
½ diced cucumber (unpeeled for more nutrients)
1 fresh jalapeno, seeded and minced
½ cup seeded and diced tomato
½ cup sliced green onions
¼ cup chopped fresh cilantro
¼ cup chopped fresh mint
Juice freshly squeezed from 1 lime and 2 lemons
Dash of white pepper
Instructions:
1. Cook quinoa according to package directions and let cool
2. Mix together quinoa with remaining ingredients
3. Chill in fridge and serve cold
***I added grilled shrimp and it was delicious!
Nutrients per serving (w/out shrimp)
Calories: 217
Fat 9g
Sodium: 10mg
Total Carbs: 30g (4g of fiber 3g of sugar)
Protein 6g
Low Cal Cinnamon Apple Cups
Ingredients:
Nonstick cooking spray
16 0z 1 or 2% cottage cheese
1 cup liquid egg whites (approx 5 egg whites)
2 tbsp cinnamon
2 medium sized apples cored and chopped (I used granny smith)
1/3 cup dry oatmeal
Instructions:
1. Spray muffin pan with cooking spray and preheat oven to 325
2. In a large bowl, stir together cottage cheese, egg whites, cinnamon and chopped apples and oats until blended. Fill cups up to the top with cottage cheese mixture. Bake in oven for 35-40 minutes or until done.
3. Before serving, let cool to firm. Use butter knife to go around the edges to lift
Nutrients per serving:
Calories: 63, total fats: 2g Sodium: 160mg, Carbohydrates: 6g, Fiber 1g, Sugars 4g, Protein: 7g
(oats are not included in the nutritional information here. I added them in to make a better consistency)
Parmesan-pepper sweet potato fries
(Makes 2 servings)
1 large sweet potatoe, cut into ¼” thick sticks
1 Tablespoon grated reduced-fat Parmesan cheese
½ Teaspoon extra-virgin olive oil
1/8 Teaspoon garlic powder
Dash of cayenne pepper
Salt to taste
Dash of ground black pepper
Preheat oven to 450 degrees. In a medium bowl, toss the potatoes, cheese, olive oil, garlic powder, paprika, cayenne, salt and black pepper.
Place the potatoes in a single layer on a medium nonstick backing sheet or slotted baking rack on top of cookie sheet (this cooks them on both sides and there is no need to flip). Bake for 8 minutes. Flip the potatoes and bake for 10-12 minutes, or until the potatoes are tender and browned in spots. Serve immediately.
Nutritional Info per serving:
Calories: 249
Fat: 4g
Protein: 5g
Carbs: 49g
Fiber: 7g
Sodium: 238
Honey Mustard Chicken w/Roasted Asparagus
(Makes 4 servings)
2 tablespoons honey
1 tablespoon Dijon mustard
1 teaspoon salt-free lemon and herb seasoning
1 clove garlic
4 4-ounce boneless, skinless chicken breast halves
4 tablespoons sliced almonds
Cooking spray
Ground black pepper
1 bunch asparagus, coarse ends snapped off
2 teaspoons olive oil
1 cup whole-wheat couscous (can substitute brown rice or quinoa)
Preheat oven to 400 degrees. In a large shallow baking dish, whisk together honey, Dijon mustard and lemon and herb seasoning and garlic. Add chicken to dish and spoon sauce over top, until entire surface of chicken is covered. Top each breast half w/about 1 tablespoon sliced almonds. Lightly spray the surface of each piece of chicken w/cooking spray and season w/black pepper. Place chicken in oven for 15 minutes. Then remove and add asparagus around chicken, drizzle w/olive oil and season w/pepper. Place back into oven for an additional 20 minutes or until chicken is cooked through and almonds are golden brown.
Nutritional information:
(1 chicken breast half, about 6 asparagus spears, ½ cup couscous_
Calories: 387
Fat: 13g
Carbs: 37g
Protein: 34g
Fiber: 6g
Sodium: 179mg
The Riddle staple we call “Old Faithful”
We created this dish out of boredom of the same ole grilled chicken breast!
2 chicken breast halves
4 tablespoons salsa
2 tablespoons low fat sour cream
1 slice deli cheese (we like Colby jack)
Preheat oven to 350 degrees. Grill chicken for about 15 minutes. Remove from grill and put approx 2 tablespoons salsa and 1 tablespoon sour cream and ½ piece of cheese on each breast. Place in oven and bake for about 10 minutes.
Serve with black beans and steamed broccoli
Turkey Meatloaf
(Makes 8 servings)
1 tablespoon olive oil
1 large onion, chopped
2 garlic cloves, minced
½ teaspoon salt, divided
½ teaspoon pepper, divided
1 ½ tablespoons Worcestershire sauce
1/3 cup fat-free, less sodium chicken broth
3 tablespoons ketchup, divided
1 ¾ pounds ground turkey, 97% lean
¾ cup dry breadcrumbs
1 large egg, lightly beaten
1 large egg white lightly beaten
1. Preheat oven to 375 degrees. Heat oil in medium skillet over medium heat. Add onion and cook, stirring frequently, until soft, about 5 minutes. Add garlic, ¼ teaspoon salt, and ¼ teaspoon pepper, cook while stirring 1 minute. Stir in Worcestershire sauce, broth, and 1 tablespoon ketchup; transfer mixture to a large bowl and cool.
2. Add turkey, breadcrumbs, egg, egg white and remaining 1/4 teaspoon salt and ¼ teaspoon pepper to mixture in bowl, mix well (mixture will be very moist)
3. Cover a baking sheet w/aluminum foil, and coat lightly with cooking spray. Form the turkey mixture into a loaf and place on pan. Brush meatloaf evenly w/remaining 2 tablespoons ketchup. Bake 1 hour or until thermometer inserted into center reads 170 degrees. Let meatloaf stand 5 minutes before serving.
Nutritional info: (1/8 of meatloaf):
Calories: 208
Fat: 7g
Protein: 25g
Carbs: 13g
Sugars: 4g
Fiber: 1g
Sodium:356mg
