Mediterranean Chickpea Salad

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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

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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

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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

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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

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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

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  • 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
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
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

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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.