Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is the perfect side dish for a weeknight meal or summer gathering.

Ingredients:

• 4 ounces manchego cheese, chopped
• 1 (10.5 oz.) can chickpeas, drained and rinsed
• 1 cup loosely packed mint leaves, coarsely chopped
• 1/4 cup extra-virgin olive oil
• 1 clove garlic, minced
• Zest of 1 lemon (1 1/2 tsp.)
• Salt and pepper
• 2 tablespoons fresh lemon juice
• 1 cup cherry or grape
• tomatoes, each cut into quarters (8 oz.)
• 2 bunches arugula or 1 (5 oz.) box baby arugula, cleaned and patted dry

Preparation

1. Toss cheese, chickpeas, mint, olive oil, garlic and lemon zest together in a medium bowl; season with salt to taste. Set mixture aside to marinate at room temperature for 15 to 30 minutes, or cover with plastic wrap and let it marinate in refrigerator overnight.
2. Add lemon juice and tomatoes to cheese-chickpea mixture and toss to coat thoroughly.
3. Divide arugula among 4 individual serving plates and spoon marinated cheese mixture on top. Grind freshly cracked black pepper directly over each salad. Garnish with lemon wedges, if desired.

Healthified Crispy-Coated Chicken

200 calories • 87% less sat fat than the original recipe. Ready for some crunch? Bite into this mouth-watering crispy chicken.

Ingredients:

Nonstick cooking spray
1 cup finely crushed multigrain tortilla chips
1/2 teaspoon dried oregano leaves, crushed
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1 egg
4 boneless skinless chicken breast halves (about 1 1/4 lb)
Shredded romaine (optional)
Medium chunky style salsa (optional)
Avocado slices (optional)

Directions:

Step1
Preheat oven to 375°F. Coat a 15x10x1-inch baking pan with nonstick cooking spray; set aside. In a shallow dish combine tortilla chips, oregano, cumin, and pepper. Place egg in another shallow dish; beat lightly. Dip chicken in beaten egg, then coat with tortilla chip mixture.
Step2
Arrange chicken in the prepared baking pan. Bake about 25 minutes or until chicken is no longer pink (170°F). If desired, serve chicken on a bed of shredded romaine with salsa and avocado slices.

Nutrition Information:
1 Serving (1 Serving)Calories 200(Calories from Fat 50),Total Fat 6g(Saturated Fat 1g,Trans Fat 0g),Cholesterol 120mg;Sodium 125mg;Total Carbohydrate 7g(Dietary Fiber 1g,Sugars 0g),Protein 29g;Percent Daily Value*:Exchanges:1/2 Starch;0 Fruit;0 Other Carbohydrate;0 Skim Milk;0 Low-Fat Milk;0 Milk;0 Vegetable;4 Very Lean Meat;0 High-Fat Meat;0 Fat;Carbohydrate Choices:1/2;*Percent Daily Values are based on a 2,000 calorie diet.

Sesame Asparagus

Soy sauce, toasted sesame oil, and sesame seeds give this chilled asparagus recipe an Asian spin. With so few ingredients, it’s a cinch to prepare.

Serve this seasoned chilled asparagus side dish with grilled meat, chicken, or fish

Ingredients
1 – pound fresh asparagus spears, trimmed
2 – tablespoons reduced-sodium soy sauce
1/4  – teaspoon toasted sesame oil
Sesame seeds, toasted
Directions
In a covered large saucepan, cook asparagus in boiling water for 1 minute. Using tongs, transfer asparagus to a large bowl of ice water. Let stand for 2 minutes. Drain well and pat dry with paper towels. Place asparagus in a large resealable plastic bag.
In a small bowl, whisk together soy sauce and sesame oil; pour over asparagus. Seal bag. Chill for 1 to 4 hours. Drain, discarding soy sauce mixture. To serve, sprinkle asparagus with sesame seeds.
Nutrition Facts 
21 kcal cal.; 1 g Fat, total; 0 mg chol.; 0 g sat. fat; 3 g carb.; 0 g Monosaturated fat; 0 g Polyunsaturated fat; 1 g fiber; 1 g sugar; 2 g pro.; 301 mg sodium

Crisp Cucumber Salsa

Note: 1/4 cup is only 16 calories! YES!!!
2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalepeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c reduced-fat sour cream ( I would Use Greek yogurt instead of sour cream)
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin
1/4 tsp seasoned salt
Tortilla chips

In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips.

Chipotle Chicken and Vegetable Tacos

Chipotle chicken paired with Green Giant® frozen vegetables make these tacos a quick and easy dinner solution!
Prep Time 30 min – Total Time 40 min – Servings 4

Ingredients:

1 box (8 oz) Green Giant® frozen garden vegetable medley
1 chipotle chile in adobo sauce (from 7-oz can), chopped (with 1 tablespoon sauce)
1 cup shredded chicken breast
8 Old El Paso® flour tortillas for soft tacos & fajitas (6 inch)
1/4 cup crumbled queso fresco cheese
1 tablespoon chopped fresh cilantro
Lime wedges, if desired

Directions:

Step1
Cook vegetable medley as directed on box; pour into 2-quart saucepan. Stir in chipotle chile and adobo sauce. Stir in chicken. Cook over medium heat 1 to 2 minutes, stirring frequently, until hot.
Step2
Spoon filling onto tortillas; fold in half over filling. Sprinkle cheese and cilantro over filling. Serve with lime wedges.

Nutrition Information:
1 Serving (1 Serving)Calories 260(Calories from Fat 70),Total Fat 8g(Saturated Fat 2 1/2g,Trans Fat 1g),Cholesterol 35mg;Sodium 700mg;Total Carbohydrate 33g(Dietary Fiber 1g,Sugars 2g),Protein 16g;Percent Daily Value*:Exchanges:1 Starch;0 Fruit;1 Other Carbohydrate;0 Skim Milk;0 Low-Fat Milk;0 Milk;1/2 Vegetable;1 Very Lean Meat;0 Lean Meat;0 High-Fat Meat;1 Fat;Carbohydrate Choices:2;*Percent Daily Values are based on a 2,000 calorie diet.

 

Greek Feta Burgers

• Makes: 2 servings
• Serving Size: 1 burger
• Prep: 25 mins
• Cook: 8 mins

Ingredients

8 ounces 90 percent or higher lean ground beef

1 tablespoon crumbled reduced-fat feta cheese

1 1/2 teaspoons snipped fresh Italian (flat-leaf) parsley

1 clove garlic, minced

1/8 teaspoon ground black pepper

1 whole wheat hamburger bun, split and toasted

1/2 cup fresh spinach leaves

2 tomato slices

1 recipe Cucumber Sauce

 Thin slivers red onion (optional)

Directions

1. In a medium bowl combine ground beef, feta cheese, parsley, garlic, and pepper. Shape mixture into two 1/2-inch-thick patties.
2. In a large nonstick skillet cook patties over medium-high heat for 8 to 10 minutes or until an instant-read thermometer inserted into sides of patties registers 160 degrees F,* turning once.
3. Line cut sides of bun halves with spinach. Top with burgers, tomato slices, and Cucumber Sauce. If desired, garnish with red onion.

Cucumber Sauce

Ingredients:

3 tablespoons cucumber, seeded and chopped

2 tablespoons light sour cream

1 clove garlic, minced

1/2 teaspoon snipped fresh flat-leaf parsley

1/4 teaspoon snipped fresh mint

1/8 teaspoon sea salt

Directions

1. In a small bowl, combine cucumber, sour cream, garlic, parsley, mint, and sea salt. Makes about 1/4 cup.

Nutrition Facts (Greek Feta Burgers)

Per serving:
• 292 kcal cal.,
• 14 g fat
• (6 g sat. fat,
• 5 g monounsatured fat),
• 79 mg chol.,
• 356 mg sodium,
• 14 g carb.,
• 2 g fiber,
• 3 g sugar,
• 27 g pro.

Pina Colada Cake

Only four ingredients are needed to make a fabulous tropical dessert. From Prevention Healthy Cooking. 16 servings

1 – package (14 1/2 oz) angel food cake mix
1 – can (8 oz) unsweetened crushed pineapple
8oz – fat-free frozen whipped topping, thawed
1/2 – cup (2 oz) toasted coconut

1. Heat oven to 350°F. Spray a 13×9-inch baking dish with cooking spray.
2. In large bowl, stir together cake mix and pineapple. Pour into prepared baking dish.
3. Bake 20 minutes or until toothpick inserted in center comes out almost clean. Cool completely on a rack.
4. Spread whipped topping over cake. Sprinkle with coconut. Cover and refrigerate until ready to serve.

Nutrition Information:
1 Serving (1 Serving)Calories 140(Calories from Fat 10),Total Fat 1g(Saturated Fat 1g,Trans Fat 0g),Cholesterol 0mg;Sodium 230mg;Total Carbohydrate 30g(Dietary Fiber 0g,Sugars 21g),Protein 2g;Percent Daily Value*:Exchanges:1 Starch;0 Fruit;1 Other Carbohydrate;0 Skim Milk;0 Low-Fat Milk;0 Milk;0 Vegetable;0 Very Lean Meat;0 Lean Meat;0 High-Fat Meat;0 Fat;Carbohydrate Choices:2;*Percent Daily Values are based on a 2,000 calorie diet.

Crockpot Chicken & Dumpling Soup

This chicken & dumpling soup is the perfect cure for those chilly winter days! Making your own dumplings can be a breeze, and healthy too, with this gluten free oat flour recipe that is ready in minutes! This soup is truly good to the body and soul!

1. To prepare the soup: Place  chicken breasts, chopped onion, celery, and carrots to the crock pot. Pour chicken broth and seasonings over chicken and veggies and cook on high for 4 hours or on low for 8 hours. When finished cooking, remove chicken breasts and pull apart with fork until shredded to your liking, and return to the crockpot.

2. To make the dumplings: Combine everything for the dumplings in a small-medium bowl, cover, and let sit in fridge until soup is ready (mixture will thicken in fridge).

3. To make the soup creamy: Ladle some of the chicken broth (about 1/2 cup) into a small sauce pan, and add almond milk, and cornstarch. Heat over medium low heat, and stir constantly until it begins to thicken. Turn off heat and pour back into crockpot, stirring until everything is well combined. (Note: If you want more of a clear broth soup, skip this step!)

4. Add the dumplings: When the soup is finished, you are ready to add the dumplings! Stir the dumpling mixture and drop by spoonfuls into crockpot (I used a tablespoon to make rounded balls that took the form of dumplings once they finished cooking. Return lid and cook on high heat for an additional 20-30 minutes. Enjoy!

If you were in a time crunch, you could also 

make ‘dumplings’ by cutting 4 whole grain tortillas into small squares, and dropping them into the prepared soup 5-10 minutes before serving. They will soften and become ‘dumpling’ like in texture! Yum

Nutrition Breakdown

8

Servings (1 cup per serving)

119

Calories per Serving

3 g

Fat

12 g

Carbohydrate

2 g

Fiber

1 g

Sugar

12 g

Protein

3

WWP+*

*Weight Watchers Points per serving

Granola Recipe!

Keena here, I have gotten this recipe from my sister so I am not sure about the calories, nor do I have a picture but I know that it is DELICIOUS. The calories are higher considering the amount of peanut butter, but the health benefits of a protein packed snack outweighs the calorie intake.

“I usually double the recipe. Here it is roughly. 2 bowls. Mix dry and wet ingredients separately.

2 cups oatmeal.
1/2 to 1 C chocolate chips
1/2-1 C raisins/  craisins/  almonds/ walnut (mix it up and add whatever you like best)
Flax (optional)
Chia seeds (optional)
1/2 c coconut flakes

2 C peanut butter
1. C melted butter
1/2 C molasses
1/2 C honey or applesauce or maple syrup

Mix all together. Put in pan (9×13) And flatten it down.  Bake at 350 for 15-20 mins.  Take out and let cool one hour. Then place in fridge one hour. Cut and store in fridge!”

Try it out and let us know what you think!

Cheeseburger Meatloaf (Crockpot or Oven)

These cheeseburger meatloaves are literally bursting with cheesy goodness! With a side of choice, you will have a complete meal that takes moments to prepare! I provided a few different variations of sizes/cooking methods, so this recipe will work if you are cooking for one or two, or a large family!

Ingredients

1 lb	Extra lean ground turkey or beef
1/4 cup	Old fashioned oats (or whole wheat breadcrumbs)
1	Large egg
3/4 cup	Shredded 2% cheddar cheese (or cheese of choice)
1/2 tsp	Onion powder
1/2 tsp	Garlic powder
1/4 tsp	Salt
1/4 tsp	Pepper
1/4 cup	Low sugar ketchup (or tomato paste)
1 tbs	Mustard
1 tbs	Parmesan cheese, grated
1/2 cup	Bell pepper, finely chopped (any color)
1/2 cup	Sweet onion, finely chopped
1/2 tbs	Honey or sweetener of choice or 2 pkts stevia
Topping:
1/4 cup	Low sugar ketchup (or tomato paste)
1/2 tbs	Mustard
Optional:	Tomato slices for topping

Nutrition Breakdown

8

Servings (1 slice, 1 muffin, or 1/2 mini loaf)

119

Calories per Serving

4 g

Fat

4 g

Carbohydrate

2 g

Fiber

2 g

Sugar

17 g

Protein

3

WWP+*

*Weight Watchers Points per serving

THE ESTIMATED TOTAL TIME TO MAKE THIS RECIPE IS 35-40 MIN OR 4-8 HRS.

To Make the Meatloaf: Place all the ingredients for the meatloaf in a large mixing bowl. Using your hands, (or a spatula), mix the ingredients gently until well combined being sure not to over handle it). In a small bowl mix together the ketchup and mustard for the topping.

Oven Method
To make one single meatloaf: Preheat oven to 375 degrees. Spray a bread pan with cooking spray. Place meat mixture into bread pan and spread topping out on top of the meatloaves. Top with a thinly sliced tomato if desired. Bake at 375 for 55-60 minutes (or un (or until meatloaf reaches an internal temperature of 165 degrees or more).

To make 4 individual meatloaves: Preheat oven to 375 degrees. Line a baking pan with foil and spray with non-stick cooking spray. Mold meat mixture into 4 individual meatloaves and spread topping out on top of the meatloaves. Top with a thinly sliced tomato if desired. Bake for 35-40 minutes (or until meatloaves reach an internal temperature of 165 degrees or more).

To make 8 individual meatloaves: Preheat oven to 375 degrees. Spray 8 muffin tins with non-stick cooking spray. Mold meat mixture into 8 individual muffin tins and spread topping out on top of the meatloaves. Top with a thinly sliced tomato if desired. Bake for 30-40 minutes (or until meatloaves reach an internal temperature of 165 degrees or more).

Crockpot Method
Spray crock pot well with cooking spray. Shape meat into 4 small logs or 1 large loaf, and place in crockpot. Spread topping out on top of the meatloaves. Top with a thinly sliced tomato if desired. Cook on high for 3.5 hours, or on low for 6-7. The meat is done when it is cooked thoroughly and has browned on top and darkened on the edges, and it reaches an internal temperature of 165 degrees or more. Sprinkle cheese over the top of the meatloaf, along with thin slices of tomatoes if desired.