Day: September 21, 2015

Southwest Zucchini & Black Bean Quesadillas

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Prep time: 8 mins Cook time: 12 mins Total time: 20 mins Serves: 2 Ingredients 1 yellow zucchini, finely chopped 1/2 cup black beans (canned), rinsed and drained 2 tsp olive oil 1 tsp cumin 1/4 cup cheddar cheese or monterey jack (or mixture), shredded 2 whole wheat tortillas 2 Tbsp salsa Instructions In pan, sauté zucchini, beans, oil […]

Post Workout Chocolate Milk

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Prep time: 2 mins Cook time: 2 mins Total time: 4 mins Serves: 1 Ingredients 8 oz. 1% low-fat milk 1 Tbsp unsweetened cocoa 1 Tbsp Splenda or 1/2 Tbsp agave nectar 4 oz. warm water Instructions Add cocoa and sweetener to a 12 oz. glass and mix lightly. Add 4 oz. of warm water to the chocolate mix […]

Beet & Stone Fruit Salad

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Beet & Stone Fruit Salad Prep time: 2 mins Cook time: 38 mins Total time: 40 mins Serves: 2 Ingredients 1 large beet 1 oz goat cheese 1 nectarine 3 tbsp of balsamic vinegar fresh mint (optional) Instructions Cut off the stalk of the beet (leave about an inch on). Place beet in pot and cover with water (with […]

Salmon with Mustard & Herbs

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Prep time: 15 mins Cook time: 20 mins Total time: 35 mins Serves: 1 Ingredients 4 ounce salmon fillet 1 tsp mustard 1 Tbsp chopped dill 1 Tbsp chopped parsley 1 Tbsp chopped chives 1 cup broccoli florets 1 cup chopped cauliflower 1 Tbsp olive oil 2-3 garlic cloves, minced Instructions Preheat the oven to 350ºF (175ºC). Coat the […]

Healthy Greek Green Bean Salad

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Prep time: 15 mins Cook time: 15 mins Total time: 30 mins Serves: 5 Ingredients 1 pound fresh green beans, washed and trimmed 1 cup cherry tomatoes, washed and halved 1/2 cup pitted kalamata olives, halved 1 medium red onion, sliced thinly into 1” slices 1/4 cup feta cheese, crumbled 1/8 cup red wine vinegar 1 Tbsp minced garlic […]

Turkey Bacon, Shrimp & Low-Fat Sour Cream Grits

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Prep time: 20 mins Cook time: 25 mins Total time: 45 mins Serves: 2-3 Ingredients 1 lb shrimp (peeled, de-veined, tailed) 10 strips good turkey Bacon, cut into 1 to 2 in pieces 1 tsp garlic, chopped 1 tsp cajun spice blend (optional) Salt and pepper, to taste 1 cup Quick Grits (not instant; Aunt Jemima is fine; if […]

High Protein Hummus & Veggies

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Prep time: 10 mins Cook time: 5 mins Total time: 15 mins Serves: 6 Ingredients 1 clove garlic, smashed and peeled 1 15 ounce can chickpeas, rinsed 3 Tbsp fresh lemon juice 3 Tbsp extra-virgin olive oil 1 Tbsp tahini 1/2 tsp salt Instructions With the motor running, drop garlic through the feed tube of a food processor fitted […]

Edamame, Black Bean & Barley Spring Salad

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Prep time: 1 hour 30 mins Cook time: 1 hour Total time: 2 hours 30 mins Serves: 2 Ingredients 1 cup barley (pot barley) 3 cups water 1 cup of black beans, rinsed and drained 1 cup frozen, shelled edamame, thawed 1 cup chopped yellow pepper 1/4 cup finely chopped fresh parsley Light/reduce fat dressing 2 cups Arugula, optional […]