THE BEST SUMMER BURGER
What you’ll
need:
1 egg
1 lb. lean ground beef
½ c of oats
1/3 c of diced onions
½ c of chopped spinach
2 Tbsp reduced fat shredded Mexican blend cheese
4 whole grain buns
Salt and Pepper to taste
How to make
it:
In a large bowl, whisk the egg. Add everything else and mix- your hands
are the best tool- until well blended. Form the burgers on a grill pan or
nonstick skillet that’s heated over medium high. Cook for 6 minutes per side
or to the desired level of doneness.
Makes 4 servings.
Per burger:
263 calories
27 grams protein
8 grams carbohydrates
13 grams fat
1 gram fiber
416 milligrams sodium
PESTO SHRIMP PASTA
What you’ll
need:
4 oz. Barilla Plus penne pasta
12-14 medium size precooked, peeled shrimp
2 cups chopped baby spinach
1 tomato, chopped
3 Tbsp ready made pesto
3 Tbsp crumbled Gorgonzola cheese
2 Tbsp diced walnuts
How to make
it:
Boil the pasta according to the package directions. If you’re using
frozen shrimp, defrost them by running warm water over them.
Drain the pasta.
Transfer the pasta to a large bowl and add the remaining ingredients,
stirring well to help wilt the spinach and mix in the pesto.
Makes 2 servings
Extra
credit:
Eat with mixed greens and two or three slices of raw tomato, sprinkled
lightly with salt and drizzled with some balsamic vinaigrette.
Per
serving:
490 calories
27 grams protein
47 grams carbohydrates
22 grams fat
8 grams fiber
515 milligrams sodium
THREE AMIGOS CHILI
What you’ll
need:
1 Tbsp olive oil
1 small onion, sliced
1 lb. ground turkey breast
1 can diced tomatoes with jalapeno peppers
1 can (10.5 oz.) each chickpeas, black beans, and kidney beans, drained
1 can (14 oz.) low sodium chicken broth
¼ tsp each salt and cumin
1/8 tsp cinnamon
hot sauce to taste
How to make
it:
In a pot, head the oil on medium-low. Add the onion and sauté until soft
(about 3 to 5 minutes). Add the turkey, and brown for about 5 minutes. Add
the tomatoes with juice, chickpeas, beans, broth, and spices. Stir and bring
to a boil, then reduce the heat and simmer for 20 minutes.
Makes 6 servings.
Per
serving:
293 calories
31 grams protein
32 grams carbohydrates
5 grams fat
11 grams fiber
788 milligrams sodium
TUSCAN STYLE CHICKEN PASTA
What you’ll
need:
2 oz. penne
2 chicken breasts, 4-5 oz. each, pounded to an even ¼” thickness
4 c baby spinach leaves
1 c cannellini beans, rinsed
1 tsp olive oil
1 clove garlic, crushed
½ tsp dried rosemary, finely chopped
2 heaping Tbsp diced roasted red bell pepper
2 Tbsp grated Parmesan
salt and pepper to taste
How to make
it:
Boil 1 ½ qt water, drop in the penne, stir and cook until the pasta is
al dente (about 9 to 11 minutes).
While the pasta cooks, sear the chicken in a skillet on medium-high (about 4
to 5 minutes per side), seasoning each side with a pinch of salt and pepper
as the other side cooks. Remove the chicken from the skillet and set it
aside.
Reduce skillet heat to medium. Add the spinach, beans, oil, garlic,
rosemary, and bell peppers. Turn frequently until the spinach wilts (about 1
to 2 minutes).
Slice the chicken and toss it with drained pasta and the spinach-and-bean
mixture. Top each serving with 1 Tbsp of the cheese.
Makes 2 servings.
Extra
credit:
Choose Barilla Plus pasta and you’ll earn bonus points for 360
milligrams omega-3 fatty acids per cup.
Per
Serving:
430 calories
40 grams protein
45 grams carbohydrates
8 grams fat
7 grams fiber
590 milligrams sodium
STUFFED CINNAMON FRENCH TOAST
What you’ll
need:
2 Tbsp part-skim ricotta cheese
2 slices whole grain bread
1 tsp honey
Pinch and ½ tsp ground cinnamon
½ Tbsp slice almonds
1 egg
1 Tbsp 1% milk
Handful of fresh berries
How to make
it:
Spread the room-temperature ricotta on a slice of whole grain bread.
Drizzle the honey over the cheese and sprinkle lightly with a pinch of
cinnamon. Top with the sliced almonds and another slice of whole grain
bread. Whisk together the egg, milk and ½ teaspoon cinnamon. Dip the bread
in to the egg mixture and cook over medium head on a nonstick griddle or
skillet coated with cooking spray, until the bread is lightly browned and
the cheese is melted. Serve with berries.
Makes 1 serving.
Per
serving:
340 calories
17 grams protein
41 grams carbohydrates
14 grams fat
8 grams fiber
390 milligrams sodium
CHEESE ‘N’ CHILI CHICKEN
What you’ll
need:
1 lb. chicken breast tenders
2 ½ c drained red chili beans
8 oz. canned diced tomatoes with chili peppers
1 ½ Tbsp of your favorite dry grill seasoning
1/3 c chicken stock
¼ c grated smoked Cheddar or Gouda
¼ c barbecue sauce
How to make
it:
Smear the grill seasoning over the chicken tenders, then sear them in a
medium-hot nonstick skillet that you’ve coated with cooking spray. Cook for
about 2 minutes per side.
Reduce the heat to low and add the beans, tomatoes, barbecue sauce, and
stock. Stir well to blend.
Let the mixture simmer for 10 minutes, stirring occasionally. When you’re
ready to serve, top it with the cheese.
Extra
credit:
Eat with corn on the cob. (Buy frozen cobbettes and prepare them
according to the package directions – but go light on the butter and salt).
Per
serving:
303 calories
34 grams protein
28 grams carbohydrates
6 grams fat
11 grams fiber
750 milligrams sodium
TEXAS TWO-STEP
What you’ll
need:
1 c cooked microwavable brown rice, such as Uncle Ben’s
½ c red beans
1 tsp chopped cilantro
1 egg, fried
1 Tbsp shredded low-fat Mexican blend cheese
How to make
it:
Mix together the micro-waved rice and the beans and top with the
cilantro, egg and cheese.
Makes 1 serving.
Per
serving:
379 calories
16 grams protein
55 grams carbohydrates
10 grams fat
7 grams fiber
234 milligrams sodium
THE ULTIMATE POWER BREAKFAST
What you’ll
need:
1 egg
1 c low-fat milk
¾ c oatmeal
½ c mixed berries
1 Tbsp chopped pecans or almonds
1tsp vanilla why-protein powder
1 tsp ground flaxseed
½ banana, sliced
1 Tbsp plain yogurt
How to make
it:
In a microwavable bowl, mix the egg well, then add the next six
ingredients and nuke for 2 minutes. Remove the bowl from the microwave and
let the mixture cool for a minute or two. Top with the sliced banana and
yogurt
Makes 1 serving.
Per
serving:
590 calories
30 grams protein
80 grams carbohydrates
17 grams fat
12 grams fiber
193 milligrams sodium
ON A ROLL
What you’ll
need:
¾ c diced precooked chicken
2 Tbsp diced onion
2 Tbsp feta-cheese crumbles
1 handful romaine lettuce, chopped
1 large whole-wheat tortilla
Salsa for dipping
How to make
it:
Arrange the chicken, onion, cheese, and lettuce down the center of the
tortilla. Roll it tightly, then cut it in half. Grill the rolls seam-side
down for 2 to 3 minutes per side, on a nonstick skillet heated to medium.
Serve with salsa.
Makes 1 serving.
Per
serving:
397 calories
56 grams protein
25 grams carbohydrates
10 grams fat
3 grams fiber
483 milligrams sodium
PERFECT PITA
(People for the Intelligent Treatment of Abdominals)
What you’ll
need:
1 Tbsp barbecue sauce
½ c chopped precooked chicken
1 whole wheat pita
1 c chopped romaine lettuce
2 Tbsp diced cucumber
1 Tbsp low-fat ranch dressing
How to make
it:
In a microwavable dish, stir together the barbecue sauce and chicken.
Microwave for 30 seconds or until hot. Stuff the chicken into the pita half.
In a bowl, toss the lettuce and cucumber with the dressing, and stuff it all
into the pita.
Makes 1 serving.
Per
serving:
421 calories
40 grams protein
44 grams carbohydrates
10 grams fat
6grams fiber
734 milligrams sodium
CRUNCH TIME
What you’ll
need:
3 c mixed greens
2 slices deli smoked turkey, chopped
½ small Granny Smith apple, chopped
2 Tbsp grated carrot
1 Tbsp chopped pecans
1 ½ Tbsp Craisins (dried, sweetened cranberries)
1 Tbsp blue-cheese crumbles
How to make
it:
Toss it all together and add dressing made by mixing 1 ½ tsp olive oil
and 1 Tbsp balsamic vinegar.
Makes 1 serving.
Per
serving:
296 calories
15 grams protein
31 grams carbohydrates
15 grams fat
7 grams fiber
590 milligrams sodium
SHRIMP TO NUTS
What you’ll
need:
2 tsp peanut oil
¼ tsp red pepper flakes
½ c French style green beans
1/3 c matchstick carrots
¼ c whole, unsalted roasted cashews
2 tsp reduced-sodium soy sauce
2 tsp orange juice
¼ orange zest
1 ½ c medium frozen shrimp, defrosted, with tails removed
How to make
it:
Combine the oil and red pepper in a medium-hot skillet. Add everything
but the shrimp and cook for 2 or 3 minutes, stirring frequently. Finally,
toss in the shrimp and cook for another 2 or 3 minutes, stirring often.
Serve over brown rice.
Makes 2 serving.
Per
serving:
332 calories
39 grams protein
11 grams carbohydrates
15 grams fat
27 grams fiber
578 milligrams sodium
BBQ - ZA
What you’ll
need:
¼ c barbecue sauce
1 ready made flatbread
¼ c canned diced tomatoes with chili peppers and onions, well drained
¾ c precooked mesquite flavored chicken
2 Tbsp sliced scallion
1 tsp diced cilantro
3 Tbsp grated, reduced-fat mozzarella cheese
How to make
it:
Spread the barbecue sauce on the flatbread. Top with the tomatoes,
chicken, scallion, cilantro, and mozzarella. Bake at 375 F for 6 minutes.
Makes 1 serving.
Per
serving:
411 calories
39 grams protein
41 grams carbohydrates
10 grams fat
3 grams fiber
1059 milligrams sodium
CHOCOLATE FACTORY
What you’ll
need:
½ c reduced fat ricotta cheese
½ c low fat vanilla yogurt
1 tsp chocolate whey protein powder
1 Tbsp chocolate syrup
1 Tbsp chopped pecans
How to make
it:
Mix the ricotta, yogurt, protein powder, syrup, and nuts until well
blended.
Makes 1 serving.
Per
serving:
336 calories
20 grams protein
36 grams carbohydrates
12 grams fat
2 grams fiber
209 milligrams sodium
BANANACICLES
What you’ll
need:
4 popsicle sticks
2 bananas, peeled and cut in half
½ c chocolate sauce (the kind that forms a shell)
4 Tbsp finely chopped unsalted peanuts
How to make
it:
Insert a popsicle stick into the cut end of each banana piece. Pour
chocolate sauce over the bananas until they’re completely coated, then roll
the chocolate coated bananas in the peanuts. Freeze.
Makes 4 serving.
Per
serving:
318 calories
4 grams protein
32 grams carbohydrates
22 grams fat
4 grams fiber
21 milligrams sodium