Citrus Ginger Honey Glazed Salmon with Whole Grain Rice and Sugar Snap Peas
Ingredients (4 servings):
½ tsp. ginger, peeled and grated or ¼ teaspoon dried
1 garlic clove or 1 teaspoon from jar, minced
2 tsp. vegetable oil
2 tsp. low sodium soy sauce
1 tsp. honey
2 tsp. fresh lemon juice (about ½ lemon) or from the jar
2 Tbsp. fresh basil (or 6-8 leaves), chopped or 1 tablespoon dried
1 pound salmon, skin removed, cut into 4 - 4 oz. filets
1 cup (dry) brown rice
2 cup fresh sugar snap peas
8 thin lemon slices
Preheat oven to 450° F. In a large bowl, combine ginger, garlic, vegetable oil, soy sauce, honey, lemon juice and basil and add fish. Marinate in refrigerator for 10 minutes.
Prepare rice according to instructions on package, excluding any salt or oil.
Cut 8 pieces of aluminum foil; wide enough to fit one piece of salmon and ½ cup of snap peas.
Remove fish from marinade and discard remaining marinade. Arrange lemon slices on top and bottom of fish filet. Place one fish filet and half of snap peas together on one piece of parchment. Cover with another piece of foil and tightly fold together top and bottom edges of foil to create a seal to the steaming pouch. Repeat for second portion. Place on baking sheet and bake for 12 minutes.
Carefully cut open pouch and remove contents. Put salmon and snap peas over rice and serve.
Nutritional Analysis Per serving: Calories 247, Total Fat 6.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Polyunsaturated Fat 1.5g, Monounsaturated Fat 2.0g, Cholesterol 53mg, Sodium 158mg, Carbohydrates 20g, Dietary Fiber 2g, Total Sugars 2g, Protein 27g.
Devils Food Cupcakes with Almond Mocha Topping on Raspberry Sauce
Ingredients (24 servings):
18.25 oz. devils food cake mix (1 box)
2.5 oz. jarred, puree baby food prunes
1 cup strong coffee
1 cup water
2 tsp. instant coffee granules
3 large egg whites
2 Tbsp. canola or corn oil
24 oz. packaged, frozen, unsweetened raspberries
½ cup sugar
1 ½ Tbsp. cornstarch
1 tsp. vanilla extract
2 tsp. instant coffee granules
2 tsp. water
8 oz. frozen, fat-free whipped topping
2∕3 cup sliced almonds
Preheat the oven to 325°F, or as directed on the package. Lightly spray two 12-cup muffin pans with cooking spray.
In a large mixing bowl, combine the cupcake ingredients. Follow the package directions for beating the batter and baking and cooling the cupcakes.
Meanwhile, in a medium saucepan, stir together the raspberries, sugar, and cornstarch until the cornstarch is dissolved. Bring to a boil over medium-high heat. Boil for 1 to 1 1/2 minutes, or until thickened, stirring frequently. Remove from the heat. Let cool completely, about 20 minutes. Stir in the vanilla.
In a medium bowl, stir together the coffee granules and water until the coffee is dissolved. Fold in the whipped topping until well blended. Cover and refrigerate until needed.
For each serving, spread 1 tablespoon plus 2 teaspoons raspberry sauce on a dessert plate, top with a cupcake, spoon 1 tablespoon plus 2 teaspoons whipped topping mixture over the cupcake and then sprinkle with the sliced almonds.
173 Calories, 198 mg Sodium per serving.
Pumpkin Spice Smoothie
½ cup canned pumpkin, (not pie filling)
⅓ cup fat-free, plain yogurt
⅓ cup skim milk
2 Tbsp. rolled oats
2 Tbsp. honey
½ tsp. pumpkin pie spice
3-4 ice cubes
Into a blender, add pumpkin, yogurt, milk, oats, honey, pumpkin pie spice, and ice cubes.
Blend until smooth and frothy, about 1 minute. Pour into a glass and serve.
Tips: Keeping the can of pumpkin in the fridge before using isn’t necessary, but helps make a colder smoothie. Plain nonfat Greek yogurt, which has more of a tangy taste as well as more protein, can be substituted for the light plain yogurt.
Keep it Healthy: Make sure to buy 100% pure pumpkin and not pumpkin pie filling or mix, which looks similar but can have added sugar.
Nutritional Analysis Per serving: Calories Per Serving 199, Total Fat 1.5 g, Saturated Fat 0.3g, Trans Fat 0.0 g, Polyunsaturated Fat 0.2 g, Monounsaturated Fat 0.3g, Cholesterol 3.3 mg, Sodium 106 mg, Carbohydrates 38g, Fiber 6g, Sugars 26g. Protein11g.
Thai Chicken Broccoli Salad with Peanut Dressing
Peanut Dressing (4 to 6 servings)
2 Tbsp. natural no-salt added peanut butter
2 tsp. low-sodium soy sauce
1 Tbsp. lemon juice or vinegar
2 to 3 Tbsp. water
In a small bowl, add peanut butter, soy sauce, and lemon juice.
Add enough water to make the dressing thinner, about 2 to 3 tablespoons of water. Use a fork or a whisk to combine dressing.
Thai Chicken and Broccoli Salad (4 to 6 servings)
1 (12 oz.) frozen package broccoli florets or 2 cups chopped fresh broccoli
2 cups shredded chicken (from skinless breast meat of a rotisserie chicken) or 2 (10 oz.) cans salt-free white meat chicken, drained
1 (15 oz.) can no-salt added or low-sodium sweet peas, drained
1 (11oz.) cans mandarin orange slices in own juices or light syrup, drained and rinsed
¼ cup chopped white, yellow, or green onion
Add broccoli, chicken, peas, mandarin orange and chopped onion into a large bowl. Add dressing to salad, tossing to combine.
Tips: Some peanut butter brands are thicker than others; so more water may be needed to thin out the dressing.
Keep it Healthy: If using fresh broccoli, also trim and chop up the broccoli stems. It tastes good and is full of vitamins.
Nutritional Analysis Per serving: Calories 268, Total Fat 8.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Polyunsaturated Fat 1.5g, Monounsaturated Fat 3.5g, Cholesterol 70mg, Sodium 347mg, Carbohydrates 23g, Dietary Fiber 7g, Total Sugars 13g, Protein 27g.
Sweet Potato Nachos
3 medium sweet potatoes (about 2 pounds), makes about 6 cups of rounds
1 Tbsp. olive oil
1 tsp. chili powder
1 tsp. garlic powder
1 ½ tsp. paprika
⅓ cup reduced-fat shredded Cheddar cheese
⅓ cup chopped tomato (1 plum tomato),
⅓ cup chopped avocado
Preheat the oven to 425°F. Cover the baking pans with foil and coat with nonstick cooking spray.
Peel and slice the sweet potatoes thinly (about quarter-inch rounds). In a bowl, toss the rounds with olive oil, chili powder, garlic powder and paprika. Spread evenly on prepared pan (might need two pans). Bake for 10 minutes and use a spatula to flip the sweet potato rounds. Bake for another 5-10 minutes or until crisp.
Remove the pan from the oven and sprinkle beans and cheese over the sweet potatoes. Return to oven until cheese melts, about 2 minutes. Sprinkle with tomato and avocado. Serve.
Ingredients (4 servings):
1 pound 95% lean ground beef (or ground white meat chicken or turkey for a healthier option)
1 medium onion, chopped
1 medium green bell pepper, chopped
1 medium jalapeno, chopped (optional, only if you like spicy chili)
2 tsp. minced garlic from the jar or 4 cloves minced
1 Tbsp. chili powder
1 Tbsp. ground cumin
½ tsp. ground coriander
1 (15.5 oz) can no-salt-added or low-sodium pinto or kidney beans, undrained
1 (14.5 oz) can no-salt-added or low-sodium diced tomatoes, undrained
3∕4 cup jarred salsa (lowest sodium available)
Spray large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. Transfer to colander and rinse with water to drain excess fat. Return beef to pan.
Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.
Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes.
Optional—serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions.
Tip: For 5-alarm chili, add 1 tsp. Cayenne pepper
Nutritional Analysis Per serving: Calories 297, Total Fat 6.0g, Saturated Fat 2.5g, Trans Fat 0.5g, Polyunsaturated Fat 0.5g, Monounsaturated Fat 2.5g, Cholesterol 62mg, Sodium 288mg, Carbohydrates 29g, Fiber 7g, Sugars 8g, Protein 31g.