Avocado, Caper, and Pickled-Onion ToastYield Serves 2

Ingredients

• 1/4 small red onion, thinly sliced
• 1/2 teaspoon fresh lemon juice
• 1/2 teaspoon capers, coarsely chopped
• 1 teaspoon extra-virgin olive oil
• kosher salt and ground black pepper
• 1 teaspoon lemon zest
• 1/2 avocado, pitted
• 2 slices whole-grain bread, toasted
• 1 ounce smoked trout or 1/2 soft-cooked egg, for topping (optional)

Directions

1. Combine the onion, lemon juice, capers, oil, and 1/4 teaspoon salt and pepper in a bowl. Let stand until the onions soften slightly, about 10 minutes.

2. In another bowl, mash the lemon zest and avocado with 1/8 teaspoon salt.

3. Spread half of the avocado mixture on one slice of toast and top with half the onions. If desired, add either the smoked trout or the soft-cooked egg. Repeat with remaining ingredients, and serve immediately.

http://www.wholeliving.com/130866/avocado-caper-and-pickled-onion-toast?czone=eat-well/healthy-snacks-cnt/at-home&center=136761&gallery=136389&slide=130867

Italian Grilled Stuffed Chicken


Serves 4

Ingredients

• 4 boneless, skinless chicken breast halves (about 6 ounces each)
• 1/2 teaspoon coarse salt
• Freshly ground pepper
• 2 garlic cloves, minced
• 1 tablespoon extra-virgin olive oil
• For the Stuffing
• 12 fresh basil leaves, plus more for garnish
• 2 beefsteak tomatoes, cut into 1/4-inch-thick slices

Directions

1. Butterfly chicken breasts: Put halves on a cutting board, smooth sides down, with the pointed ends facing you. Starting on one long side, cut breasts almost in half horizontally (stop about 1/2 inch before reaching the opposite side). Open cut breasts like a book. Sprinkle each piece all over with 1/8 teaspoon salt; season with pepper. Transfer to a plate, and coat both sides with garlic and oil. Let stand 30 minutes.

2. Heat a grill or grill pan until medium-hot. Place 3 basil leaves on the bottom half of each opened chicken breast; top each with 2 slices tomato. Fold over other half of chicken breast, and secure with two toothpicks or short skewers.

3. Grill chicken breasts, turning once, until golden brown on both sides and no longer pink in the center, about 15 minutes. Place on a clean serving platter; garnish with basil. If desired, remove toothpicks or skewers before serving.

* Before grilling, soak the toothpicks or skewers in water for 30 minutes to prevent them from burning. Butterflying the chicken -- splitting each piece in half and fanning it open like a book -- creates two layers. They make tasty "sandwiches" with tomato and basil.

http://www.wholeliving.com/133394/grilled-chicken-stuffed-basil-and-tomato

Creamy Taco Soup


Mix this lean muscle-building recipe into your menu a couple times a week and you should be on your way to reaching your goals in no time!
(SERVES 7)

3/4 cup nonfat Greek yogurt
1 15-oz can 50% less sodium white beans, rinsed and drained
1 15-oz can black beans, rinsed and drained
1 4-oz can diced green chills
1 15-oz can diced tomatoes
1 cup reduced-sodium chicken broth
1 cup frozen or fresh corn
1 1/2 pounds shredded precooked chicken breast
2 tbsp fresh squeezed lime
1 clove garlic, minced
1/2 tsp onion powder
1 tbsp fresh oregano, chopped
1/2 tsp smoked paprika
1 tsp chili powder
1 tsp cumin
1 tbsp dried cilantro
2 tsp Mrs. Dash Fiesta Lime Seasoning Blend



1.  Place 1/2 cup broth and white beans in a blender and puree. Add yogurt and blend again. Pour liquid into slow cooker.

2.  Add remaining ingredients and stir well.

3.  Cover and cook on high for 2 hours or on low for 4-5 hours.

Note: Be sure to rinse and drain black beans and chicken well before adding to slow cooker.


Nutrition Facts (per serving): Calories 275, Fat 2 g, Saturated fat 1 g, Cholesterol 47 mg, Sodium 401 mg, Carbohydrates 36 g, Dietary Fiber 11 g, Sugars 7 g, Protein 32 g

http://www.muscleandfitnesshers.com/recipes/creamy-taco-soup

Jalapeno Poppers

Serves: 20

Makes: 40 poppers

Hands-on time: 45 minutes

Total time: 1 hour, 5 minutes

INGREDIENTS:

• 20 medium jalapeño peppers
• 1 cup spelt flour or whole-wheat flour
• 1 cup cornmeal, finely ground
• 1 tsp baking powder
• 1 tsp sea salt
• 1 tsp chile powder
• 1/2 tsp cumin, ground
• 3/4 cup low-fat plain yogurt
• 1/4 cup egg whites
• 3 tbsp raw honey
• 1/3 cup cilantro sprigs, chopped
• 3 green onions, thinly sliced (about 1/3 cup)
• 1 1/4 cup shredded low-fat cheddar cheese, divided
• 1/3 cup low-fat sour cream (optional)
• 1/3 cup all-natural jarred salsa (optional)

SPECIAL EQUIPMENT:

• Plastic gloves

INSTRUCTIONS:

1. Preheat oven to 400°F.

2. Wearing gloves, cut stem end off each jalapeño and discard. Cut peppers in half lengthwise and, using a small paring knife or a teaspoon, carefully cut or scoop out seeds and discard. Place peppers cut-side-up on a parchment-lined baking sheet; set aside. NOTE: Most of the heat in a jalapeño pepper is in the seeds. By removing the seeds, we’re left with a flavorful pepper with a great little kick. Always wear gloves when handling hot peppers.

3. In a medium-size bowl, whisk together flour, cornmeal, baking powder, salt, chile powder and cumin; set aside.

4. In a separate bowl, whisk together yogurt, egg whites and honey. Add yogurt mixture, plus cilantro, green onions and 1 cup cheese to dry ingredients and mix well until just combined.

5. With gloves, spoon about 2 tsp mixture into the center of each jalapeño half. Smooth tops of mixture and place jalapeños back onto baking sheet, filling-side-up.

6. Place tray into oven and bake for 10 minutes. Remove from oven, sprinkle stuffed jalapeños with remaining 1/4 cup cheese and continue to bake for 2 more minutes or until top is golden brown and cheese is melted. Let cool at room temperature for 5 minutes before serving. Arrange on a platter and serve immediately with sour cream and salsa for dipping, if desired.



Nutrients per 2 poppers (2 stuffed jalapeño halves):
Calories: 82, Total Fat: 1.5 g, Sat. Fat: 0.5 g, Carbs: 13 g, Fiber: 2 g, Sugars: 4 g, Protein: 4 g, Sodium: 171 mg, Cholesterol: 3.5 mg

http://www.cleaneatingmag.com/Recipes/Recipe/Cheddar-Cornbread-Jalapeno-Poppers.aspx

Cheese-Stuffed Chicken


Ready in 35 minutes • Makes 1 serving

Ingredients:

• Nonstick cooking spray
• 4 oz skinless chicken breast
• 1 light Laughing Cow Swiss Cheese wedge
• 1/4 cup low-fat, low-sodium cottage cheese
• 1/3 cup diced tomato
• 2 tbsp fresh rosemary
• 2 tbsp oat bran
• 1 cup chopped broccoli
• 1 cup chopped cauliflower
• 1 tbsp olive oil
• 2 cloves garlic fresh, chopped
• 1 4-oz sweet potato

Instructions:

1. Preheat oven to 350°F. Spray a large baking dish with nonstick cooking spray.

2. Split chicken breast in half and set on baking dish.

3. In a small mixing bowl, mash together the cheese wedge with cottage cheese. Add tomatoes and rosemary. Mix well.

4. Stuff the cheese mixture into one side of the chicken and use the other half breast to top it. Dust the top with oat bran.

5. In another bowl, toss together broccoli and cauliflower with oil and garlic. Place on the baking dish beside chicken.

6. Bake chicken and vegetables for about 25 to 30 minutes.

7. Meanwhile, wash and poke a few holes in the potato with a fork. Microwave for about 8 minutes (turning after 4 minutes).

8. Plate the chicken breast, vegetables and sweet potatoes. Serve.

Nutrients per serving:
Calories: 530, Total Fats: 19 g, Saturated Fats: 4 g, Trans Fat: 0 g, Cholesterol: 80 mg, Sodium: 490 mg, Total Carbohydrates: 52 g, Dietary Fiber: 13 g, Sugars: 12 g, Protein: 45g, Iron: 4 mg

http://oxygenmag.com/Nutrition/Articles/Cheese-Stuffed-Chicken.aspx

Baked Pumpkin Spice Oatmeal


Makes 1 serving • Ready in 35 minutes

1/2 cup old-fashioned oats
1 cup water
1/4 cup pumpkin puree
2 tbsp nonfat cottage cheese
1/4 tsp baking powder
Dash sea salt
1/4 tsp cinnamon
1/2 tsp vanilla
1/8 tsp allspice
1 piece crystallized ginger, crushed (optional; available in the spice section at supermarkets)


1. Preheat oven to 350°F.

2. Combine all ingredients in an oven-proof bowl. Stir to mix thoroughly.

3. Place in oven and let bake for 30 minutes. Remove and serve.

Nutrients per serving:
Calories: 213, Total Fats: 3 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 103 mg, Total Carbohydrates: 38 g, Dietary Fiber: 6 g, Sugars: 9 g Protein: 9 g, Iron: 2 mg

http://www.oxygenmag.com/Health/Articles/Baked-Pumpkin-Spice-Oatmeal.aspx

Sweet & Sour Chicken


INGREDIENTS:

• 1/3 cup low-sodium soy sauce
• 2 tbsp raw honey
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1/4 tsp crushed red pepper flakes
• 1 1/4 lb boneless, skinless chicken breasts (about 4 breasts), chopped into 1-inch pieces
• 1 medium red bell pepper, cut into 1-inch chunks (about 1 cup)
• 1 medium green bell pepper, cut into 1-inch chunks (about 1 cup)
• 1 small yellow onion, chopped (about 3/4 cup)
• 1/2 fresh pineapple, cut into 1-inch cubes (about 1 3/4 cups)
• 12 sprigs fresh cilantro, chopped (about 1/4 cup)
• 1 1/2 cups cooked brown rice, optional

INSTRUCTIONS:

1. In a small bowl, whisk together soy sauce, honey, garlic, ginger and pepper flakes. Place chicken in a large shallow dish. Pour soy sauce mixture over chicken, tossing gently. Cover and refrigerate for at least 30 minutes or up to 8 hours.

2. Heat a large nonstick skillet over medium-high heat. Add chicken and marinade and sauté for 5 minutes or until chicken is cooked through. Add bell peppers and onion and cook for 5 minutes or until vegetables are slightly tender. Add pineapple and cook for 2 more minutes. Sprinkle with cilantro and serve immediately over rice for a complete meal, if desired.

Nutrients per serving (1 1/4 cups chicken mixture; not including rice): Calories: 161, Total Fat: 1.5 g, Sat. Fat 0.25 g, Monounsaturated Fat: 0.25 g, Polyunsaturated Fat: 0.5 g, Carbs: 17 g, Fiber: 2 g, Sugars: 13 g, Protein: 21 g, Sodium: 404 mg, Cholesterol: 48 mg

http://www.cleaneatingmag.com/Recipes/Recipe/Sweet-Sour-Chicken.aspx

Curried Turkey Burger Sliders with Cucumber Yogurt

INGREDIENTS:


•1 egg white

•1/3 cup coarsely grated apple, left unpeeled

•1/4 cup minced or coarsely grated red onion

•3 tbsp ground flaxseed

•1 tbsp curry paste or powder

•2 tsp minced fresh ginger

•Sea salt and fresh ground black pepper, to taste

•2 tsp lemon juice, divided

•1 tsp ground coriander, divided

•1 lb lean ground turkey (or lean ground chicken)

•1/2 cup nonfat plain Greek yogurt

•1/2 cup peeled and grated cucumber, drained

•Olive oil cooking spray

•8 oz whole-wheat naan bread (about 2 or 3 pieces), cut into 24 2-inch squares

INSTRUCTIONS:

1.In a large bowl, combine egg white, apple, onion, flaxseed, curry, ginger, salt, pepper, 1 tsp lemon juice and 1/2 tsp coriander. Mix in turkey and shape into 12 1/2-inch-thick mini burger patties.

2.In a small bowl, combine yogurt, cucumber, salt, pepper and remaining 1 tsp lemon juice and 1/2 tsp coriander. Set aside.

3.Heat a nonstick grill pan or large nonstick skillet on medium-high and mist with cooking spray. Cook patties, turning once, until meat is no longer pink in center, about 5 minutes. Top patties with cucumber yogurt, dividing evenly, and sandwich between 2 squares naan bread.

Nutrients per 3 sliders: Calories: 383, Total Fat: 9 g, Sat. Fat: 1 g, Carbs: 38 g, Fiber: 8 g, Sugars: 5 g, Protein: 39 g, Sodium: 455 mg, Cholesterol: 55 mg

Source:
http://www.cleaneatingmag.com/Recipes/Recipe/Curried-Turkey-Burger-Sliders-with-Cucumber-Yogurt.aspx

Meatball Sub with Roasted Veggies & Tomato Sauce

INGREDIENTS:


•1 lb 95% lean ground beef

•1/4 cup rolled oats

•1 large egg white

•1 tbsp tomato paste

•1 tsp dried thyme

•1 tsp dried oregano, divided

•1/2 tsp ground black pepper

•2 cloves garlic, chopped, divided

•Olive oil cooking spray

•1/2 medium zucchini, cut into 1/2-inch-wide strips (4 oz)

•1/2 medium red bell pepper, cut into 1/2-inch-wide strips (4 oz)

•1/2 medium yellow onion, cut into 1/4-inch-wide strips (3 oz)

•1 tsp extra-virgin olive oil

•1 cup fresh tomatoes, seeded, chopped and squeezed to release juices, seeds and juices discarded

•1 tsp dried basil

•14 oz whole-wheat baguette (18-inch long; widest baguette you can find)

INSTRUCTIONS:

1.Preheat oven to 400°F. In a large bowl, combine beef, oats, egg white, tomato paste, thyme, 1/2 tsp oregano, black pepper and 1 clove garlic. Line a sheet pan with nonstick foil and spray lightly with cooking spray. Form beef mixture into 1-inch balls, making about 50. Place balls on pan, not allowing them to touch. On another sheet pan, toss zucchini, bell pepper and onion with oil. Put both pans in oven and set timer for 5 minutes.

2.In a small bowl, stir together tomatoes, basil, remaining 1/2 tsp oregano and remaining 1 clove garlic. When timer goes off, remove meatballs from oven and pour tomato mixture over them. Use a metal spatula to turn meatballs to coat with tomato mixture. Place back in oven for another 10 minutes, again setting timer. When timer goes off again, remove meatballs and set aside. Stir vegetables, return to oven and roast for another 10 minutes.

3.Slice baguette into 4 sections, then slice each section in half horizontally so it opens like a book. Spread open each section and tear out a bit of bread from the middle to make room for the meatballs. Toast bread in toaster or under a hot broiler for 1 minute to crisp.

4.To assemble sandwiches, open up each piece of toasted bread, pile on a quarter of meatball mixture and top with a quarter of roasted vegetables. Close sandwich and serve with a fork for any stray meatballs and sauce.


Nutrients per sandwich: Calories: 452, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 59 g, Fiber: 8 g, Sugars: 5 g, Protein: 25 g, Sodium: 552 mg, Cholesterol: 60 mg

Recipe from:
 http://www.cleaneatingmag.com/Recipes/Recipe/Meatball-Sub-with-Roasted-Veggies-Tomato-Sauce.aspx

Baked Coconut Shrimp with Pineapple Dipping Sauce

Ingredients

1 Tablespoon lime juice
2 teaspoons finely chopped fresh jalapeno pepper
1/2 cup pineapple preserves
1 pound uncooked large shrimp peeled and deveined
2 egg whites
2 Tablespoons cornstarch
2 cups sweetened flaked coconut

Directions

1   Combine lime juice, jalapeno pepper, and pineapple preserves in a small bowl and mix well. Cover and refrigerate until ready to serve.

2   Preheat oven to 400 degrees and line a cookie sheet with parchment paper.

3   In a small bowl beat egg whites with a hand mixer until frothy.

4   Place cornstarch and coconut on two separate plates. Hold shrimp by the tail and dip and coat the shrimp with cornstarch. Next, dip the shrimp in the egg whites and finally in the coconut coating well.

5   Place shrimp on the cookie sheet and bake for 15-17 minutes or until coconut is a golden brown. Make sure to turn it once halfway through (around 8 minutes into cooking time) to make sure both sides brown.

6   Serve with pineapple dipping sauce

* to make this a meal, serve 1/4th of the shrimp over a large salad.
* recipe from http://www.the-girl-who-ate-everything.com/2011/01/baked-coconut-shrimp.html