Avocado Dip
Ingredients:
1/2 cup fat-free sour cream or plain Greek yogurt
2 tsp chopped onion
1/8 tsp hot sauce
1 ripe avocado, peeled, pitted and mashed
Directions:
In a small bowl, combine all ingredients and mix to blend evenly. Serve with tortilla, pita chips or fresh vegetables!
Nutrition Info:
1/4 cup - 70 Calories, 4g Total Fat, 7g Carbs, 2g Protein
Sweet Potatoes with Walnuts and Goat Cheese
Ingredients:
1 1/2 lbs. sweet potato, scrubbed, unpeeled, sliced into 1-inch coins
4 Tbsp olive oil, divided
1/4 cup walnuts, chopped
1 small shallot
2 stalks celery
2 Tbsp flat-leaf parsley
1 Tbsp dried cranberries
2 oz goat cheese, crumbled
Salt and pepper to taste
2 tsp red wine vinegar
1/2 tsp Dijon mustard
Directions:
Preheat oven to 450 degrees. Coat a large baking sheet generously with oil (1-2 tbsp). Lay sweet potatoes in one layer on the oiled sheet. Sprinkle with salt and pepper. Roast for 15-20 minutes. Carefully flip each piece and sprinkle them with additional salt and pepper. Return the pan to the oven for another 10 minutes.
Meanwhile, prepare your salad: chop your walnuts well, mince your shallot, chop your celery and parsley, mince cranberries, crumble cheese. In a small dish, whisk together 2 Tbsp oil, 2 tsp red wine vinegar and 1/2 tsp Dijon. Pour half over salad.
When the sweet potatoes are done, scoop a spoonful of the salad over each. Pour remaining salad dressing over top to taste.
*Also, good as a sweet potato salad - cut potatoes into cubes, mix all ingredients together in a bowl and serve cold!
Nutrition Info: about 4 oz - 180 Calories, 11g Total Fat, 2g Saturated Fat, 18g Carbs, 3g Fiber, 4g Sugar, 3g Protein.
Recipe from smittenkitchen.com.
Mediterranean Spaghetti Squash
Ingredients:
Yellow Squash, grated, blanched with salt and pepper
2 lbs. Fresh Mozzarella, cubed or shredded
8 oz. Sundried Tomatoes, diced
4 oz. Kalamata Olives, chopped
1 oz. Fresh Basil - chiffonade
2 oz. Olive Oil
1 oz. White Balsamic Vinegar
Salt and Pepper to taste
Directions:
Toss ingredients together and enjoy!
Nutrition Info: 1 cup - 210 Calories, 10g Total Fat, 17g Carbs, 9g Protein
Recipe by CDS Residential Chef, Christian Chiron
Pesto Tortellini Kebabs
Ingredients:
1 - 9oz. pkg cheese-filled tortellini (whole wheat), cooked according to package
3 cup cherry tomatoes
3 - 8oz. fresh mozzarella, cut into chunks
Pesto and olive oil to coat (see below Pesto Sauce recipe)
Directions:
Toss cooked tortellini, cherry tomatoes and mozzarella in pesto sauce. Thread onto skewers.
Nutrition Info: 1 skewer - 180 Calories, 11g Total Fat, 2.5g Saturated Fat, 4g Carbs, 8g Protein
Pesto Sauce
Ingredients:
12 3/4 oz. fresh basil, chopped
1 1/3 Tbsp fresh garlic, chopped
8 oz. extra virgin olive oil
2 1/2 oz. grated Parmesan cheese
2 oz. pine nuts (optional)
Salt to taste
Directions:
Puree all ingredients together.
Nutrition Info: 1 oz. - 100 Calories, 11g Total Fat, 1.5g Saturated Fat, 1g Carbs, 1g Protein
Recipe from Lenoir Chef, Tony Fiorentino
Vegetarian Stuffed Peppers
Ingredients:
6 medium bell peppers (green, red or yellow)
2 1/2 cups cooked brown rice
1 tbsp extra virgin olive oil
1 medium onion, diced
2 garlic cloves, minced
1 can (540 ml) black beans, drained and rinsed
1 1/2 cups corn, canned and unsalted
1 cup tomato puree
2 tsp chili powder
1 tsp ground cumin
2 tbsp fresh cilantro, chopped (optional)
Hot sauce to taste
Salt and pepper to taste
1 1/2 cups shredded cheddar cheese
Instructions:
1. Preheat oven to 375 degrees F.
2. Start by preparing the peppers. Slice the top off each pepper about 1 inch from the stem end, then remove any seeds or ribs left inside. If any of the peppers are a little crooked, slice a little off the bottom until they stand up straight. Arrange cut side up in a baking dish, and set aside.
3. Make the filling. In a large skillet, set over medium-high heat, heat the oil. Add the onion and garlic in oil, and sauté for 5-7 minutes or until soft. Stir in the rice, beans, corn, tomato puree, chili powder and cumin, and continue cooking for 5 minutes or until everything is heated through.
4. Remove from heat and stir in the cilantro, then season to taste with hot sauce, salt and pepper. Spoon the rice mixture into the peppers, making sure not to pack too tightly.
5. Bake in preheated oven for 25-30 minutes or until peppers are tender. Sprinkle the tops with cheese and continue baking for 5 minutes longer, or until the cheese is melted and bubbly. Serve right away.
Nutrition Info: 1 Stuffed Pepper - 390 Calories, 12g Total Fat, 7g Sat Fat, 56g Carbs, 10g Fiber, 16g Protein
Recipe from crumbblog.com
Greek Yogurt Waldorf Salad
Ingredients:
3oz. chicken breast, cooked and sliced
1 cup romaine lettuce
2 Tbsp chopped walnuts
1/2 cup celery, thinly sliced
1/2 cup seedless grapes, sliced
1 small apple, diced
3 Tbsp nonfat Greek yogurt
1 Tbsp lemon juice
Directions: Toss all ingredients together and enjoy! Add salt and pepper to taste.
Nutrition Info: 1 Serving - 360 Calories, 11g Total Fat, 1g Sat Fat, 42g Carbs, 7g Fiber, 27g Protein
Recipe by CDS Executive Chef, Paul Calice
Almond Spread
Ingredients:
1/2 cup sliced almonds
1/2 cup dry whole milk
2 Tbsp cocoa powder, unsweetened
1 Tbsp cornstarch
1 Tbsp brown sugar
1/3 cup vanilla almond milk
1 Tbsp olive oil
Directions:
In a food processor, combine almonds, dry milk, cocoa powder, cornstarch and brown sugar. Run until almonds are finely chopped and it forms to a paste. In a medium saucepan, add dry ingredients with milk and oil, and whisk until smooth. Cook over medium heat, whisking frequently, until mixture begins to thicken and starts to bubble. Chill and enjoy!
Nutrition Info: 2 Tbsp - 110 Calories, 7g Total Fat, 2g Sat Fat, 8g Carbs, 4g Protein
Recipe by CDS Executive Chef, Paul Calice
Sweet Potato, Spinach & Walnut Hash
Ingredients:
1/4 cup sweet potatoes, diced
1 Tbsp onion, diced
1 tsp garlic, minced
1/4 cup walnuts, toasted & chopped
1 cup baby spinach
1/4 cup white wine
1 tsp olive oil
Directions:
In a saute pan, preheat oil. Add onions and garlic, saute until translucent. Add sweet potatoes and saute until fork tender. Add spinach and wine, saute until slightly wilted. Turn off heat. Add walnuts, toss and season with salt and pepper.
Nutrition Info: 1 Serving. 330 Calories, 24g Total Fat, 2.5g Sat Fat, 17g Carbs, 6g Protein
Recipe by CDS Executive Chef, Paul Calice
Bean & Beef Chili
Ingredients:
2.5 lbs lean ground beef (grass-fed if desired)
2 Tbsp olive oil
1 green pepper
1 yellow onion
2/3 cup red wine
2 lbs diced tomatoes
1 oz garlic
12 oz tomato paste
1.5 tsp paprika
2.5 tsp chili powder
1 tsp cayenne pepper
6 Tbsp Italian herb blend
1/2 tsp black pepper
1 tsp kosher salt
12 drops tabasco
15 oz kidney beans
3 Tbsp flour
3 Tbsp corn meal
1/2 cup water
Directions:
In a large skillet, cook ground beef until brown. Drain Fat. Transfer meat to a 3 1/2 or 4 quart slow cooker. Sautee pepper and onion with oil until onions are translucent. Add remaining ingredients to the beef. Cover and cook on low heat for 1 to 2 hours. (Also can be cooked on low heat in a crockpot.)
Nutrition Info: Serving Size 1 cup. 270 Calories, 14g Total Fat, 18g Carbs, 19g Protein
Recipe by CDS Sous Chef, Tony Fiorentino
Stir Fry Walnut Pesto Shrimp
Ingredients:
16 raw jumbo shrimp, heads and tails removed and drained
1/2 cup walnut pieces
4 Tbsp fresh parsley, chopped
4 Tbsp fresh basil, chopped
2 garlic cloves, chopped
3 Tbsp parmesan cheese, grated
2 Tbsp olive oil
2 Tbsp walnut oil
1 tsp salt and pepper
Directions:
Put shrimp in a large mixing bowl. Place walnuts, parsley, basil, garlic, cheese and oils in a food processor. Process until finely chopped then season with salt and pepper. Add half the pesto to the bowl of shrimp and toss well then cover and chill overnight. Stir-fry shrimp until cooked and serve with remaining pesto.
Nutrition Info: Serving 2oz. Calories 210, Total Fat 20g, Sat Fat 2.5g, Carbs 3g, Protein 6g.
Recipe by grouprecipes.com
Flax Seed Blueberry Muffins
Ingredients:
2 cup whole wheat flour
1/4 cup whole flax meal
1/4 cup whole flax seeds
1-1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/4 cup unsalted butter
1/2 cup light brown sugar
2 large eggs
2 tsp vanilla extract
3/4 cup plain yogurt
1-1/2 cup blueberries
Directions:
Preheat oven to 375F. Grease muffin tin. Whisk together flour, flax meal, seeds, baking powder, baking soda, and salt. In a separate bowl, beat the butter and sugar until creamy. Add the eggs one at a time, beating well after each addition. Add the vanilla and buttermilk and mix again. Add the dry ingredients, mixing on low speed just until the batter is smooth. Fold in the berries by hand. Scoop batter into the prepared muffin cups, using a heaping 1/4 cup for each. Bake muffins for 20-25 minutes and cool in a pan for 5 minutes.
Nutrition Info: Serving 1. Calories 140, Total Fat 5g, Carbs 20g, Fiber 3g, Protein 4g.
Recipe by CDS Pastry Chef, Dave Sutherland
Walnut Quinoa Salad
Ingredients:
 |
| madnutrition.com |
1/2 cup fat-free sour cream or plain Greek yogurt
2 tsp chopped onion
1/8 tsp hot sauce
1 ripe avocado, peeled, pitted and mashed
Directions:
In a small bowl, combine all ingredients and mix to blend evenly. Serve with tortilla, pita chips or fresh vegetables!
Nutrition Info:
1/4 cup - 70 Calories, 4g Total Fat, 7g Carbs, 2g Protein
Sweet Potatoes with Walnuts and Goat Cheese
 |
| smittenkitchen.com |
1 1/2 lbs. sweet potato, scrubbed, unpeeled, sliced into 1-inch coins
4 Tbsp olive oil, divided
1/4 cup walnuts, chopped
1 small shallot
2 stalks celery
2 Tbsp flat-leaf parsley
1 Tbsp dried cranberries
2 oz goat cheese, crumbled
Salt and pepper to taste
2 tsp red wine vinegar
1/2 tsp Dijon mustard
Directions:
Preheat oven to 450 degrees. Coat a large baking sheet generously with oil (1-2 tbsp). Lay sweet potatoes in one layer on the oiled sheet. Sprinkle with salt and pepper. Roast for 15-20 minutes. Carefully flip each piece and sprinkle them with additional salt and pepper. Return the pan to the oven for another 10 minutes.
Meanwhile, prepare your salad: chop your walnuts well, mince your shallot, chop your celery and parsley, mince cranberries, crumble cheese. In a small dish, whisk together 2 Tbsp oil, 2 tsp red wine vinegar and 1/2 tsp Dijon. Pour half over salad.
When the sweet potatoes are done, scoop a spoonful of the salad over each. Pour remaining salad dressing over top to taste.
*Also, good as a sweet potato salad - cut potatoes into cubes, mix all ingredients together in a bowl and serve cold!
Nutrition Info: about 4 oz - 180 Calories, 11g Total Fat, 2g Saturated Fat, 18g Carbs, 3g Fiber, 4g Sugar, 3g Protein.
Recipe from smittenkitchen.com.
Mediterranean Spaghetti Squash
 |
| yummly.com |
Yellow Squash, grated, blanched with salt and pepper
2 lbs. Fresh Mozzarella, cubed or shredded
8 oz. Sundried Tomatoes, diced
4 oz. Kalamata Olives, chopped
1 oz. Fresh Basil - chiffonade
2 oz. Olive Oil
1 oz. White Balsamic Vinegar
Salt and Pepper to taste
Directions:
Toss ingredients together and enjoy!
Nutrition Info: 1 cup - 210 Calories, 10g Total Fat, 17g Carbs, 9g Protein
Recipe by CDS Residential Chef, Christian Chiron
Pesto Tortellini Kebabs
 |
| foodnetwork.com |
1 - 9oz. pkg cheese-filled tortellini (whole wheat), cooked according to package
3 cup cherry tomatoes
3 - 8oz. fresh mozzarella, cut into chunks
Pesto and olive oil to coat (see below Pesto Sauce recipe)
Directions:
Toss cooked tortellini, cherry tomatoes and mozzarella in pesto sauce. Thread onto skewers.
Nutrition Info: 1 skewer - 180 Calories, 11g Total Fat, 2.5g Saturated Fat, 4g Carbs, 8g Protein
Pesto Sauce
 |
| weightwatchers.com |
12 3/4 oz. fresh basil, chopped
1 1/3 Tbsp fresh garlic, chopped
8 oz. extra virgin olive oil
2 1/2 oz. grated Parmesan cheese
2 oz. pine nuts (optional)
Salt to taste
Directions:
Puree all ingredients together.
Nutrition Info: 1 oz. - 100 Calories, 11g Total Fat, 1.5g Saturated Fat, 1g Carbs, 1g Protein
Recipe from Lenoir Chef, Tony Fiorentino
Vegetarian Stuffed Peppers
 |
| crumbblog.com |
6 medium bell peppers (green, red or yellow)
2 1/2 cups cooked brown rice
1 tbsp extra virgin olive oil
1 medium onion, diced
2 garlic cloves, minced
1 can (540 ml) black beans, drained and rinsed
1 1/2 cups corn, canned and unsalted
1 cup tomato puree
2 tsp chili powder
1 tsp ground cumin
2 tbsp fresh cilantro, chopped (optional)
Hot sauce to taste
Salt and pepper to taste
1 1/2 cups shredded cheddar cheese
Instructions:
1. Preheat oven to 375 degrees F.
2. Start by preparing the peppers. Slice the top off each pepper about 1 inch from the stem end, then remove any seeds or ribs left inside. If any of the peppers are a little crooked, slice a little off the bottom until they stand up straight. Arrange cut side up in a baking dish, and set aside.
3. Make the filling. In a large skillet, set over medium-high heat, heat the oil. Add the onion and garlic in oil, and sauté for 5-7 minutes or until soft. Stir in the rice, beans, corn, tomato puree, chili powder and cumin, and continue cooking for 5 minutes or until everything is heated through.
4. Remove from heat and stir in the cilantro, then season to taste with hot sauce, salt and pepper. Spoon the rice mixture into the peppers, making sure not to pack too tightly.
5. Bake in preheated oven for 25-30 minutes or until peppers are tender. Sprinkle the tops with cheese and continue baking for 5 minutes longer, or until the cheese is melted and bubbly. Serve right away.
Nutrition Info: 1 Stuffed Pepper - 390 Calories, 12g Total Fat, 7g Sat Fat, 56g Carbs, 10g Fiber, 16g Protein
Recipe from crumbblog.com
Greek Yogurt Waldorf Salad
 |
| simplyrecipes.com |
3oz. chicken breast, cooked and sliced
1 cup romaine lettuce
2 Tbsp chopped walnuts
1/2 cup celery, thinly sliced
1/2 cup seedless grapes, sliced
1 small apple, diced
3 Tbsp nonfat Greek yogurt
1 Tbsp lemon juice
Directions: Toss all ingredients together and enjoy! Add salt and pepper to taste.
Nutrition Info: 1 Serving - 360 Calories, 11g Total Fat, 1g Sat Fat, 42g Carbs, 7g Fiber, 27g Protein
Recipe by CDS Executive Chef, Paul Calice
Almond Spread
 |
| girlsmakefoods.com |
1/2 cup sliced almonds
1/2 cup dry whole milk
2 Tbsp cocoa powder, unsweetened
1 Tbsp cornstarch
1 Tbsp brown sugar
1/3 cup vanilla almond milk
1 Tbsp olive oil
Directions:
In a food processor, combine almonds, dry milk, cocoa powder, cornstarch and brown sugar. Run until almonds are finely chopped and it forms to a paste. In a medium saucepan, add dry ingredients with milk and oil, and whisk until smooth. Cook over medium heat, whisking frequently, until mixture begins to thicken and starts to bubble. Chill and enjoy!
Nutrition Info: 2 Tbsp - 110 Calories, 7g Total Fat, 2g Sat Fat, 8g Carbs, 4g Protein
Recipe by CDS Executive Chef, Paul Calice
Sweet Potato, Spinach & Walnut Hash
 |
| twovegansisters.blogspot.com |
Ingredients:
1/4 cup sweet potatoes, diced
1 Tbsp onion, diced
1 tsp garlic, minced
1/4 cup walnuts, toasted & chopped
1 cup baby spinach
1/4 cup white wine
1 tsp olive oil
Directions:
In a saute pan, preheat oil. Add onions and garlic, saute until translucent. Add sweet potatoes and saute until fork tender. Add spinach and wine, saute until slightly wilted. Turn off heat. Add walnuts, toss and season with salt and pepper.
Nutrition Info: 1 Serving. 330 Calories, 24g Total Fat, 2.5g Sat Fat, 17g Carbs, 6g Protein
Recipe by CDS Executive Chef, Paul Calice
Bean & Beef Chili
Ingredients:
2.5 lbs lean ground beef (grass-fed if desired)
2 Tbsp olive oil
1 green pepper
1 yellow onion
2/3 cup red wine
2 lbs diced tomatoes
1 oz garlic
12 oz tomato paste
1.5 tsp paprika
2.5 tsp chili powder
1 tsp cayenne pepper
6 Tbsp Italian herb blend
1/2 tsp black pepper
1 tsp kosher salt
12 drops tabasco
15 oz kidney beans
3 Tbsp flour
3 Tbsp corn meal
1/2 cup water
Directions:
In a large skillet, cook ground beef until brown. Drain Fat. Transfer meat to a 3 1/2 or 4 quart slow cooker. Sautee pepper and onion with oil until onions are translucent. Add remaining ingredients to the beef. Cover and cook on low heat for 1 to 2 hours. (Also can be cooked on low heat in a crockpot.)
Nutrition Info: Serving Size 1 cup. 270 Calories, 14g Total Fat, 18g Carbs, 19g Protein
Recipe by CDS Sous Chef, Tony Fiorentino
Stir Fry Walnut Pesto Shrimp
 |
| cucinafresca.com |
16 raw jumbo shrimp, heads and tails removed and drained
1/2 cup walnut pieces
4 Tbsp fresh parsley, chopped
4 Tbsp fresh basil, chopped
2 garlic cloves, chopped
3 Tbsp parmesan cheese, grated
2 Tbsp olive oil
2 Tbsp walnut oil
1 tsp salt and pepper
Directions:
Put shrimp in a large mixing bowl. Place walnuts, parsley, basil, garlic, cheese and oils in a food processor. Process until finely chopped then season with salt and pepper. Add half the pesto to the bowl of shrimp and toss well then cover and chill overnight. Stir-fry shrimp until cooked and serve with remaining pesto.
Nutrition Info: Serving 2oz. Calories 210, Total Fat 20g, Sat Fat 2.5g, Carbs 3g, Protein 6g.
Recipe by grouprecipes.com
Flax Seed Blueberry Muffins
 |
| yummyly.com |
2 cup whole wheat flour
1/4 cup whole flax meal
1/4 cup whole flax seeds
1-1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/4 cup unsalted butter
1/2 cup light brown sugar
2 large eggs
2 tsp vanilla extract
3/4 cup plain yogurt
1-1/2 cup blueberries
Directions:
Preheat oven to 375F. Grease muffin tin. Whisk together flour, flax meal, seeds, baking powder, baking soda, and salt. In a separate bowl, beat the butter and sugar until creamy. Add the eggs one at a time, beating well after each addition. Add the vanilla and buttermilk and mix again. Add the dry ingredients, mixing on low speed just until the batter is smooth. Fold in the berries by hand. Scoop batter into the prepared muffin cups, using a heaping 1/4 cup for each. Bake muffins for 20-25 minutes and cool in a pan for 5 minutes.
Nutrition Info: Serving 1. Calories 140, Total Fat 5g, Carbs 20g, Fiber 3g, Protein 4g.
Recipe by CDS Pastry Chef, Dave Sutherland
Walnut Quinoa Salad
 |
| citronlimette.com |
1 cup quinoa
2 cups vegetable broth
2 Tbsp sesame or walnut oil
1-1/2 Tbsp apple cider vinegar
2 oranges (with zest), peeled and diced
1/2 cup dried cherries
3 green onions, thinly sliced
1 stalk celery, finely sliced
1 cup chopped walnuts
2 Tbsp ground flax seeds
1/2 cup crumbled feta cheese
Directions:
Toast quinoa in a medium-sized saucepan over medium heat, stirring often, until the grains begin to pop. Add vegetable broth and bring to a boil. Reduce heat to a simmer, cover and cook for 10 minutes or until the liquid is absorbed. In a large bowl, whisk together oil, vinegar and orange zest. Season with salt and pepper. Transfer quinoa to the bowl and toss to coat. Add remaining ingredients and toss to combine. Adjust seasonings to your liking and serve.
Nutrition Info: Serving 4oz. Calories 210, Total Fat 13g, Sat Fat 2g, Carbs 20g, Protein 6g.
Recipe by CDS RD, Kelley Urban
Chicken Salad Pinwheels
 |
| pinterest.com |
4 Whole Wheat Tortillas
1 1/2 cup Cooked Chicken Breast, diced
1 cup Seedless Red Grapes, diced
1/4 cup Reduced-Fat Mayo
1 Tbsp Slivered Almonds
1/4 cup Celery, chopped
1 cup Baby Spinach
1/2 cup Tomatoes, diced
Directions:
Lay tortillas flat on a cutting board. Mix chicken, grapes, mayo, almonds, and celery together in a large bowl. Add black pepper to taste. Evenly divide chicken salad mixture over the four tortillas, and top with spinach and tomatoes. Fold in the outsides of each tortilla and tightly roll. Slice pinwheels about an inch thick or enjoy as a chicken salad wrap!
Nutrition Info: Serving Size 4 - 1 Wrap = 320 Calories, 10g Total Fat, 30g Carbs, 25g Protein.
Recipe by Kelley Urban, CDS RD
Seared Salmon and Spinach Wrap
With Dill Lemon Greek Yogurt
 |
| bbcgoodfood.com |
Ingredients:
2 oz. Fresh Salmon Fillet
2 Tbsp and 1 tsp Lemon Juice
2 Tbsp Olive Oil
1 - 2 oz. Whole Wheat Tortilla
1 Tbsp Plain Greek Yogurt
2 Tbsp Fresh Dill, chopped
1 oz. Cucumbers, peeled and sliced
1/2 cup Baby Spinach
Salt and Pepper to taste
Directions:
Marinate salmon with 1 Tbsp olive oil and 1 Tbsp lemon juice. Grill or pan sear salmon for about 3-4 minutes on each side until firm but moist. Mix Greek Yogurt, dill and 1 Tbsp lemon juice. Spread yogurt mixture over wrap. Lightly dress spinach salad with remaining oil and lemon juice, and toss. Top wrap with salad mixture and grilled salmon. Fold sides of wrap and roll up tightly.
Nutrition Info: 1 Wrap - 450 Calories, 25g Total Fat, 4g Saturated Fat, 30g Carbs, 3g Fiber, 20g Protein.
Recipe by Kelley Urban, CDS RD and Paul Calice, CDS Executive Chef
Kidney Bean and Tomato Salad
 |
| www.latina.com |
Ingredients:
2 - 15oz. cans kidney beans, dranied
2 - 15oz. cans diced tomatoes, dranied
1/2 cup chopped onions
1/2 cup chopped cilantro
1/4 cup olive oil
1 tsp ground cumin
1 tsp salt
1 tsp pepper
1 garlic clove, minced
Directions:
Mix ingredients together in a large bowl. Serve cold or hot. Enjoy with tortilla chips; as a topping to your taco, burrito or quesadilla; or by itself!
Nutrition Info:
Serving Size - 4oz. 100 Calories, 4g Total Fat, 12g Carbs, 5g Protein.
Recipe from Tony Fiorentino, CDS Sous Chef
Black Bean Salsa
 |
| tasteofhome.com |
Ingredients:
1 - 15oz. can black beans, drained and rinsed
1 - 15oz. can corn, drained and rinsed
1/2 red pepper, diced
1/2 green pepper, diced
1 large tomato, diced
1/2 red onion, diced
1/4 cup lime juice
Salt and pepper to taste
Cleaned and chopped cilantro (optional)
Directions:
Mix together. Let sit in refrigerator for 1 hour to blend flavors. Serve with tortilla chips.
Nutrition Info:
Serving Size - 4oz. 70 Calories, 0.5g Total Fat, 14g Carbs, 3g Protein
Recipe from tasteofhome.com
Nutty Dark Chocolate Granola
 |
| hesitantlyhealthy.com |
Ingredients:
1 cup walnuts
1 cup almonds
Pinch of sea salt
1/4 cup honey
3 Tbsp unsalted butter
3 Tbsp cocoa powder
1/2 tsp vanilla extract
2 Tbsp chia seeds
1/2 cup unsweetened shredded coconut
1/4 cup dark chocolate chips
Directions:
Soak walnuts and almonds in water overnight, about 8 hours. Preheat oven to 200 degrees F. Drain and rinse nuts. Quickly dry on paper towel. Place nuts in food processor and pulse until coarsely chopped. Gently melt together butter and honey in a small saucepan over low heat, stirring constantly to combine. Add in cocoa, salt and vanilla, and whisk to blend well. Add cocoa mixture to food processor and pulse to combine. Add the chia seeds and shredded coconut to bowl and pulse until oat-sized. Spread nut mixture evenly on a parchment or lined baking sheet. Bake in preheated oven for about 4 hours, or until dry and crispy. Cool on wire rack. Stir in chocolate chips and store in airtight container. Great for trail mix or topping low fat/fat free yogurt!
Nutrition Info:
Serving Size - 1 oz. 160 Calories, 14g Total Fat, 9g Carbs, 3g Protein
Recipe from CDS Executive Chef, Paul Calice
Sesame Flax Seed Candy
 |
| www.andtheniateit.com |
Ingredients:
2/3 cup sesame seeds
2 Tbsp brown flax seeds
3 Tbsp sugar
3 Tbsp honey
Directions:
In a large non-stick skillet over medium high, toast the sesame seeds until golden brown. Place in small bowl and set aside. Spray one side of two pieces of waxed paper and set aside. In a very small pot, add honey and sugar over high heat, bringing mixture to a boil. Reduce down to medium high and stirring constantly, continue to heat until sugar melts completely and mixture becomes thicker (caramelized), about 10 minutes. Remove pan from heat and immediately stir in the sesame and flax seeds. Pour out the mixture onto one of the sprayed waxed paper. Place the other sprayed side on top of the hot mixture. Quickly roll out the mixture to a little less than 1/4-inch thick. Remove the upper piece of waxed paper, allowing the mixture to completely cool. Once cool, break it into pieces and eat! Store remaining pieces in an airtight container.
Nutrition Info:
Serving Size - 1 oz. 120 Calories, 8g Total Fat, 14g Carbs, 4g Protein
Recipe from CDS Executive Chef, Paul Calice
Portabella Tuna Melt
 |
| www.livestrong.com |
Ingredients:
2 Portabella mushroom caps, gills removed
1 can solid white canned tuna (in water), drained
1 small celery stalk, diced
1 tsp olive oil
2 slices 2% American cheese
Salt and pepper to taste
Directions:
Place mushrooms on cooking pan. Place in oven and preheat to 475 degrees F. While preheating, mix tuna, celery and olive oil. Salt and pepper to taste. Scoop tuna into precooked mushrooms and top each with a slice of cheese. Bake for 10 min. or until cheese melts. Top with lettuce and tomato if desired.
Nutrition Info:
Serves 2. 1 Melt - 250 Calories, 10g Total Fat, 6g Carbohydrates, 28g Protein
Recipe from Kelley Urban, CDS RD
Dark Chocolate Peanut Butter Crisps
 |
| pleasenotepaper.com |
Ingredients:
1 c. natural peanut butter
2/3 c. dark chocolate chips
2 c. crisp cereal (Kashi Go Lean Crunch)
Directions:
Place peanut butter in a small saucepan or a cast-iron skillet. Put over medium heat and stir with a spoon while it softens (about 1 minute). Remove the pan from the stove and put it on a trivet or folded dish towel. Pour in chocolate chips and stir until they melt into the peanut butter. Pour in the cereal and mix slowly until all pieces of cereal are completely coated. Cover a plate with wax paper. Use two spoons to scoop up and form tablespoon-sized hunks of the batter, and put them on the wax paper. Refrigerate, uncovered for about 1 hour or until firm. Eat cold or frozen!
Nutrition Info:
Makes about 18. Serving Size 1 cookie - 148 Calories, 10g Total Fat, 12g Carbohydrates, 4.5g Protein
Recipe from Kelley Urban, CDS RD
Apple, Almond and Feta Salad
 |
| www.copelandsofneworleans.com |
Ingredients:
1 - 10oz. pkg Spring Mix Lettuce
1/2 c. slivered almonds
1/2 c. crumbled Feta cheese, reduced fat
1 c. apple, sliced and cubed
1/4 c. raisins
3/4 c. Raspberry Vinaigrette, light
Directions:
In a large salad bowl, combine the salad greens, almonds, feta cheese, apple and raisins. Toss to blend. Apply salad dressing to individual servings (about 2 Tbsp).
Nutrition Info:
Serves 6, Per Serving - 190 Calories, 10g Total Fat, 20g Carbohydrates, 6g Protein
Recipe from allrecipes.com
Black Bean Veggie Burger
 |
| www.savvyvegetarian.com |
Ingredients:
1 - 16 oz. can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 Tbsp chili powder
1 Tbsp cumin
1 tsp Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions:
In a medium bowl, mash black beans with a fork until thick and pasty.
In a food processor or blender, finely chop bell pepper, onion and garlic. Then stir into mashed beans.
In a small bowl, stir together egg, chili powder, cumin and chili sauce.
Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill each side for about 8 minutes on high heat. If baking, place patties on lightly oiled baking sheet and bake at 375 degrees F for about 10 minutes on each side.
Serve on a whole wheat bun with lettuce and tomato!
Nutrition Info:
Serving Size 1 burger - 260 Calories, 4.5g Total Fat, 45g Carbohydrates, 12g Protein
Recipe from allrecipes.com
Stuffed Pepper Soup
 |
| tasteofhome.com |
Ingredients:
2 lbs. ground turkey
2 qts. (8 c.) water
1 - 28 oz. can tomato sauce
1 - 28 oz. can diced tomatoes
2 c. cooked brown rice (cook according to package)
2 c. chopped green peppers
1/4 c. packed brown sugar
2 tsp. salt
2 beef bouillon cubes
1 tsp. pepper
*Like it hot and spicy? For extra "kick" I like to add 1 - 10 oz. can of Ro*tel Original
Directions:
In a large pot, cook ground turkey over medium heat until cooked thoroughly; drain. Stir in the remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until peppers are tender. Serve hot and enjoy!
Nutrition Info:
Serving Size 2 cups - 210 Calories, 7g Total Fat, 22g Carbohydrates, 17g Protein
Recipe from tasteofhome.com
Recipe from tasteofhome.com
Turkey, Swiss and Apple Panini
 |
| onehealthymunchkin.blogspot.com |
Ingredients:
1 Tbsp Low Fat Honey Mustard
2 slices whole wheat bread
1 small apple, thinly sliced
1 slice Low Fat Swiss Cheese
2 oz. thinly sliced deli style turkey
Directions: Lightly spread honey mustard on each slice of bread. Arrange 4 slices of apple on one slice of bread, top with cheese and turkey. Cover with other slice of bread and heat both sides on a Panini grill or stovetop pan until lightly golden brown on both sides. *Enjoy the rest of the apple slices as a side to your sandwich!
Nutrition Info:
Serving Size 1 sandwich - 330 Calories, 5g Total Fat, 55g Carbohydrates, 25g Protein
Recipe from Kelley Urban, CDS RD
Penne Pesto with Chicken and Broccoli
 |
| www.recipe.com |
Ingredients:
1/4 cup olive oil
8 oz. jar pesto
14 oz. whole grain or multi-grain penne pasta
2 - 12 oz. bags frozen broccoli
2 - 6 oz. pkgs pre-cooked grilled chicken strips, cubed
1/3 cup Parmesan cheese, grated
Salt and pepper to taste
Directions:
Cook penne and broccoli according to directions on package, drain and set aside. In a large mixing bowl, combine olive oil and pesto, stir. Add penne, broccoli, and chicken to the pesto mixture. Toss in Parmesan cheese as you mix. Serve the pasta hot, at room temperature, or cold.
Nutrition Info:
Serving Size 1 cup - 290 Calories, 20g Total Fat, 10g Carbohydrates, 15g Protein
Recipe from Kelley Urban, CDS RD
Apple Butternut Squash Soup
 |
| phoo-d.com |
2 Tbsp unsalted butter
2 Tbsp extra virgin olive oil
4 c. yellow onions, chopped (3 large)
2 Tbsp cinnamon
5 lbs. butternut squash (2 large)
1 ½ lbs. sweet apples (4 apples)
2 tsp kosher salt
½ tsp black pepper
2 c. water
2 c. apple cider or juice
Directions:
Melt butter. Add oil, onions, and cinnamon in a large stockpot uncovered over low heat for 15-20 minutes, until onions are tender. Stir occasionally, scraping the bottom of the pot.
Peel the squash, cut in half, and remove seeds. Cut the squash into chunks. Peel, quarter, and core the apples. Cut into chunks.
Add the squash, apples, salt, pepper, and water to the pot. Bring to a boil, cover, and cook over low heat for 30-40 minutes, until squash and apples are very soft. Puree the soup in the bowl of a food processor or blender fitted with a steel blade.
Pour the soup back into the pot. Add the apple cider/juice and enough water to make the soup the consistency you like (it should be slightly sweet and quite thick).
Serve hot and enjoy!
Nutrition Info:
Serving Size 1 cup – 160 Calories, 3g Total Fat, 36g Carbohydrates, and 2g Protein
Recipe from Carolina Catering Sous Chef
No comments:
Post a Comment