Kale Chips

Ingredients:
10 1/2 ounces trimmed curly kale, torn into 2-inch pieces
1 Tbsp olive oil
1/4 tsp kosher salt

Preparation:
-Preheat oven to 350° F.
-Rinse Kale; drain well, and pat dry with paper towels. Place in a large bowl. drizzle with olive oil, and sprinkle with salt. Toss well. Place kale in a single layer on 3 (16×13 inch) baking sheets.
-Bake at 350° F for 15 minutes. Cool completely. Store in an airtight container.

Yield: 4 servings
Nutrition information per serving: 67 calories, 4 g fat, 3 g protein, 8 g carbohydrate, 2 g fiber, 152 mg sodium

Source: Oxmoor House

Feta-Basil Sandwiches

Ingredients:feta basil sandwich
1 cup crumbled feta cheese
1/4 cup chopped fresh basil
1/4 cup fat-free mayonnaise
1/4 tsp black pepper
8 slices tomato
8 slices firm white bread, toasted

Preparation:
Combine first 4 ingredients, tossing with a fork until well combined. Spread about 2 1/2 Tbsp cheese mixture onto each of 4 bread slices; top each sandwich with 2 tomato slices and 1 bread slice.

Yield: 4 servings
Nutrition information per serving: Calories 313, Fat: 10 g, Saturated fat: 4 g, Protein: 14 g, Carbohydrate: 45 g, Sodium: 954 mg

Fruit Salad with Honey-Yogurt Sauce

yogurt-fruit-dressing

Ingredients:
1 cup vanilla low-fat yogurt
1 Tbsp honey
1 1/2 tsp grated lime rind
3 cups cubed pineapple
1 1/2 cups chopped Braeburn apple
1 cup orange sections
1 cup chopped peeled kiwi
1/3 cup flaked sweetened coconut
1 medium banana, sliced
1/4 cup slivered almonds, toasted

Preparation:
Combine yogurt, honey, and lime rind in a small bowl.
Combine pineapple and next 4 ingredients (through coconut) in a large bowl; toss gently to combine. Just before serving, stir in banana. Top fruit mixture with yogurt sauce; sprinkle with almonds

Yield: 6 servings

Serving size: 1 1/4 cups fruit mixture, 2 Tbsp sauce, and 2 tsp almonds
Nutrition information per serving: 196 calories, 5 g fat, 2 g saturated fat, 4 g protein, 38 g carbohydrate, 5 g fiber, 40 mg sodium

Source: Cooking Light

Mediterranean Chicken Salad Pitas

Ingredients:Medi Pitas7
1 cup plain Greek yogurt
2 Tbsp lemon juice
1/2 tsp ground cumin
1/4 tsp crushed red pepper
3 cups chopped cooked chicken
1 cup chopped red bell pepper
1/2 cup diced red onion
1/4 cup chopped fresh cilantro
1/2 cup chopped pitted green olives
1 (15 ounce) can no-salt-added chickpeas, rinsed and drained
6 (6 inch) whole what pitas, cut in half
12 Bibb lettuce leaves
6 (1/8 inch thick) slices tomato, cut in half

Preparation
Combine first 4 ingredients in a small bowl; set aside. Combine chicken and next 5 ingredients (through chickpeas)  in a large bowl. Add yogurt mixture to chicken mixture; toss gently to coat. Line each pita half with 1 lettuce leaf and 1 tomato piece; add 1/2 cup chicken mixture to each pita half.

Yield: 6 servings
Serving Size: 2 stuffed pita halves
Nutrition facts per serving: 404 calories, 10 g fat, 4 g saturated fat, 34 g protein, 46 g carbohydrate, 6 g fiber, 575 mg sodium

Source: Cooking Light

 

Broccoli Crunch Salad with Bacon and Currants

Broccoli_Crunch_Salad_recipe_index

Ingredients:
5 cups broccoli florets
6 Tbsp mayonnaise
1 Tbsp apple cider vinegar
1 Tbsp agave syrup
1/4 tsp freshly ground black pepper
1/3 cup currants
1/4 cup finely diced red onion
3 center-cut bacon slices, cooked and crumbled

Preparation:
1. Steam broccoli, covered, 2 minutes. Plunge broccoli into ice water to stop the cooking process; drain and pat dry.
2. Combine mayonnaise and next 3 ingredients (through pepper) in a large bowl. Add broccoli, currants, onion, and bacon; toss well.

Yield: 6 servings
Serving size: 2/3 cup
Nutrition facts per serving: 170 calories, 12 g fat, 2 g saturated fat, 3 g protein, 14 g carbohydrate, 192 mg sodium

Source: Oxmoor House

 

Grilled Veggie Hummus Wraps

grilled-veggie-hummus-wraps-mIngredients:
4 slices red onion
1 red bell pepper, seeded and quartered
1 (12 ounce) eggplant, cut into 1/2 inch-thick pieces
2 Tbsp olive oil, divided
1/4 cup chopped fresh flat-leaf parsley
1.8 tsp kosher salt
1 (8 ounce) container plain hummus
4 (1.9 ounce) whole-grain flatbreads
1/2 cup crumbled feta cheese

Preparation:
1. Heat a large grill pan over medium-high heat. Brush onion, bell pepper, and eggplant with 1 Tbsp oil. Add onion and bell pepper to pan; cook 3 minutes on each side or until grill marks appear. Remove from pan; coarsely chop vegetables. Combine vegetables, remaining 1 Tbsp oil, parsley, and salt; toss to combine.

2. Spread 1/4 cup hummus over each flatbread, leaving a 1/2 inch border around edges. Divide vegetables over each flatbread; top each serving with 2 Tbsp cheese. Roll up wraps, and cut diagonally in half.

Yield: 4 servings
Nutrition information per serving: 356 calories, 23 g fat, 3 g saturated fat, 17 g protein, 35 g carbohydrate, 15 g fiber, 788 mg sodium

Source: Cooking Light

 

Amazing African Sweet Potato Stew

Ingredients:https://uhhnutrition.files.wordpress.com/2014/06/7dc71-african2bpeanut2bbutter2bstew2b2.jpg?w=324&h=243
1 Tbsp olive oil
2 yellow onions, peeled and chopped
4 minced garlic cloves
2 red bell peppers, seeded and chopped
1 (15 ounce) can diced tomatoes
6 cups vegetable broth
4 sweet potatoes, peeled, cut into 1/2-inch squares
2 (15 ounce) cans Great Northern beans, drained and rinsed
1 Tbsp brown sugar
2 tsp fresh grated ginger
2 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp allspice
1 1/2 tsp ground cinnamon
1/4 cup peanut butter
1 Tbsp cilantro, chopped
Red pepper flakes

Preparation:
In a large saute pan, warm the olive oil over moderate heat. Add the onions and saute for 5 minutes. Add the garlic, bell peppers, sweet potatoes, beans, tomatoes, broth, brown sugar, fresh ginger, cumin, salt, pepper, allspice, cinnamon, and peanut butter, and bring to a boil.

Reduce heat to low and simmer until vegetables are soft, about 30 minutes. Serve with cilantro and red pepper flakes.

Yield: 8 servings
Nutrition information per serving: 468 calories, 10 g fat, 39 g carbohydrates, 31 g protein

Source: the 2014 Healthy Lunchtime Challenge

 

Chicken and White Bean Soup

 

Ingredients:
2 Tbsp olive oil
2 small onion, peeled and diced
1 small parsnip, peeled and chiopped
1/2 cup chopped green beans
1 carrot, peeled and chopped
1 quart low-sodium chicken broth
1/2 cup cooked quinoa
1 cup chopped asparagus
8 ounces canned white beans, rinsed
2 cups skinless, boneless cooked chicken, chopped
1/4 tsp salt
1/4 tsp pepper

Preparation:
In a large pot, warm the olive oil over medium-high heat. Saute the onion for 4 minutes or until soft. Add parsnips, green beans, and carrots, and continue to cook for 5 minutes, stirring occasionally. Add chicken broth, bring to a boil and then add quinoa. Cover and simmer for 10 minutes. Add asparagus, white beans, and chicken, season with salt and pepper, and cook for 5 minutes more, or until the chicken is heated through.

Yield: 4 servings
Nutrition information per serving: 371 calories, 13 g fat, 29 g carbohydrates, 32 g protein

Source: The 2014 Healthy Lunchtime Challenge

Amazing Chicken Tortilla Soup

chicken tortilla soup

Ingredients:
2 Tbsp olive oil
1 medium onion, peeled and diced
2 Tbsp minced fresh garlic
2 Tbsp chili powder
1 Tbsp ground cumin
4 oven-roasted chicken breasts, cubed
4 (14.5 ounce) cans diced tomatoes
2 (15 ounce) cans black beans, drained and rinsed
1 (15 ounce) can sweet corn, drained
2 (15 ounce) cans low-sodium chicken broth
Garnish: 2 tomatoes, diced; low-fat shredded cheese; low-fat sour cream or Mexican crema; tortilla chips, avocado

Preparation:
In a heavy stock pot, warm the olive oil. Add the onion and saute over medium heat until soft, about 3 minutes. Add the garlic and saute for 1 minute, then add the chili powder, cumin, and chicken to the pot.

Cook for 4 minutes, then add the canned tomatoes, black beans, corn and chicken stock. Bring to a boil, then turn down the heat to low. Simmer for 30 minutes. Serve in bowls with the garnishes of your choice.

Yield: 8 servings
Nutrition information per serving: 427 calories, 8 g fat, 46 g carbohydrates, 29 g protein

Source: The 2014 Healthy Lunchtime Challenge

Poached Salmon with Creamy Piccata Sauce

 Ingredients:http://bed56888308e93972c04-0dfc23b7b97881dee012a129d9518bae.r34.cf1.rackcdn.com/sites/default/files/imagecache/standard/recipes/MF5801.JPG
1 pound center-cut salmon fillet, cut into 4 portions
1 cup dry white wine
2 tsp extra-virgin olive oil
1 large shallot, minced
2 Tbsp. lemon juice
2 tsp capers, rinsed
¼ cup reduced-fat sour cream
¼ tsp salt
1 Tbsp. chopped fresh dill

Directions:
1. Place salmon in a large skillet. Add 1/2 cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat.
2. Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining 1/2 cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with the sauce and garnish with dill.

Yield: 4 servings
Nutrition Facts per serving:321 calories, 18 g fat (4 g saturated fat), 62 mg cholesterol, 5 g carbohydrates, 24 g protein, 0 g fiber, 321 mg sodium
Recipe Source: Eatingwell.com