Recipe of the Month

May 2014: Peanut Butter-Banana Spirals

Ingredients

  • 1/2 cup reduced-fat peanut butter
  • 1/3 cup vanilla low-fat yogurt
  • 1 tablespoon orange juice
  • 2 ripe bananas, sliced
  • 4 (8-inch) fat-free flour tortillas
  • 2 tablespoons honey-crunch wheat germ
  • 1/4 teaspoon ground cinnamon

Preparation

  1. Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas; toss gently to coat.
  2. Spread about 3 tablespoons peanut butter mixture over each tortilla, leaving a 1/2-inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter mixture. Combine wheat germ and cinnamon; sprinkle evenly over banana slices. Roll up. Slice each roll into 6 pieces.

Courtesy of: Cooking Light

April 2014: Roasted Sweet Onion Dip

Ingredients

  • 2 large Vidalia or other sweet onions, peeled and quartered
  • 1 tablespoon olive oil
  • 1 teaspoon salt, divided
  • 1 whole garlic head
  • 1/3 cup reduced-fat sour cream
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon fresh lemon juice

Preparation

  1. Preheat oven to 425°.
  2. Place onion in a large bowl; drizzle with oil. Sprinkle with 1/2 teaspoon salt; toss to coat. Remove white papery skin from garlic head (do not peel or separate cloves). Wrap in foil. Place onion and foil-wrapped garlic on a baking sheet. Bake at 425° for 1 hour; cool 10 minutes. Chop onion. Separate garlic cloves; squeeze to extract garlic pulp. Discard skins.
  3. Combine onion, garlic, remaining 1/2 teaspoon salt, sour cream, parsley, and lemon juice in a large bowl. Cover and chill 1 hour.

Note:
Freshly squeezed lemon juice is ideal. Those lemon-shaped plastic bottles do contain real juice, but after it's reconstituted and mixed with preservatives, the taste is notably off, not fresh, a bit harsh and thin. It lasts for months but doesn't really add that divine fresh-lemon essence.

Courtesy of: Jessica B. Harris, Cooking Light Gluten-Free Cookbook, Oxmoor House

March 2014: Honey-Glazed Almonds

Ingredients

  • 1 1/2 cups raw, unblanched almonds
  • 1 tablespoon sugar
  • 1 1/2 tablespoons honey
  • 1/2 teaspoon ground chipotle chile powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt

Preparation

  1. Line a large baking sheet with parchment paper.
  2. Place the almonds in a medium nonstick skillet; cook over medium heat for 6 minutes or until lightly toasted, shaking pan frequently. Combine the remaining ingredients in a 2-cup glass measure. Microwave at HIGH for 30 seconds. Add honey mixture to pan, and cook 2 minutes, stirring constantly. Arrange almond mixture on prepared baking sheet in a single layer; let stand 10 minutes. Break apart any clusters.

Courtesy of: Bruce Weinstein and Mark Scarbrough, Cooking Light

October 2013: Pumpkin Ravioli

Ingredients

  • 1 cup canned pumpkin
  • 1/3 cup grated Parmesan cheese
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 24 wonton wrappers
  • 1 teaspoon salt
  • 1/2 cup chicken broth
  • 1 1/2 tablespoons unsalted butter
  • Chopped parsley

Preparation

Combine 1 cup pumpkin, 1/3 cup Parmesan, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes, and drain in a colander. Place 1/2 cup broth and 1 1/2 tablespoons butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley.

Note: Less than 200 calories per serving.

September 2013: Tahoe Trail Mix

Ingredients

  • 1 cup bran flakes
  • 1 1/2 cup corn flakes
  • 1/2 cup quick cooking oatmeal
  • 1/2 cup dark raisins or dried cranberries
  • 1/2 cup sliced almonds
  • 1/4 cup flaked coconut, optional
  • 1 teaspoon ground cinnamon
  • 1/3 cup frozen apple juice concentrate, thawed
  • 1/2 cup peanut or plain chocolate candies

Directions

Preheat oven to 300 degrees. In a large bowl, mix together all ingredients except candy. Spread mixture on a large baking sheet or roasting pan. Bake 20 minutes, stirring halfway through, or until mixture is crispy and golden. Cool and add candy. Store mix in an airtight container. Serves 8-10.

August 2013: Melon and Prosciutto Salad with Parmigiano-Reggiano

Preferred Chef: Age 16 and older

Category: Appetizer

Degree of Difficulty: Medium

Ingredients

  • 3 cups (1/2-inch) cubed honeydew melon (about 1/2 medium melon)
  • 3 cups (1/2-inch) cubed cantaloupe (about 1 medium melon)
  • 2 tablespoons thinly sliced fresh mint
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon freshly ground black pepper
  • 2 ounces thinly sliced prosciutto, cut into thin strips
  • 1/2 cup (2 ounces) shaved fresh Parmigiano-Reggiano cheese
  • Cracked black pepper (optional)
  • Mint sprigs (optional)

Directions

Combine the first five ingredients and toss gently. Then put the melon mixture on a serving platter while arranging the prosciutto evenly over the melons. Finally, sprinkle on top the Parmigiano-Reggiano. If desired you can also add black pepper and fresh mint sprigs.

Serving amounts: 8

Serving Size: about 3/4 cup

July 2013: Avocado, Grapefruit, and Papaya Salad

Serves: 4

Ingredients

  • 1 tablespoon olive oil
  • 2 teaspoons lemon or lime juice
  • 1 avocado, peeled and sliced
  • 2 pink grapefruit, peeled and sectioned
  • 1 small ripe papaya, peeled and sliced
  • 2 scallions, thinly sliced
  • 4 cups mixed baby greens
  • 1 tablespoon finely chopped cilantro

Directions

  1. In a medium bowl, whisk together the oil and juice. Add the avocado, grapefruit, papaya, and scallions. Toss gently to combine. Cover and refrigerate for 1 hour. Serve over a bed of the greens, sprinkled with the cilantro.

Nutritional Information: Per Serving

Per serving: 197 calories; 10.5 g fat ( 1.5 g saturated fat); 0 mg cholesterol; 21.1 mg sodium; 27 g carbohydrates; 16.8 g total sugars; 7.5 g dietary fiber; 3.4 g protein; 119.4 mg Vitamin C.

June 2013: Banana-Berry Smoothie

Ingredients

  • 1 1/4 cups orange juice
  • 1 ripe medium banana, peeled and sliced
  • 1 cup frozen blueberries, blackberries or raspberries
  • 1/2 cup silken tofu
  • 2 ice cubes, crushed (see Tip)
  • 1 tablespoon sugar (optional)

Preparation

  1. 1. Combine orange juice, banana, berries, tofu and crushed ice in a blender; cover and blend until smooth and frothy. Sweeten with sugar, if desired. Serve immediately.

Nutritional Information

Per serving: 135 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 19 mg sodium; 376 mg potassium.

Nutrition Bonus: Vitamin C (93 percent daily value).

Pomegranate Berry Smoothie

Ingredients

  • 2 cups frozen mixed berries
  • 1 cup pomegranate juice
  • 1 medium banana
  • 1/2 cup nonfat cottage cheese
  • 1/2 cup water

Preparation

  1. 1. Combine mixed berries, pomegranate juice, banana, cottage cheese and water in a blender; blend until smooth. Serve immediately.

Nutritional Information

Per serving: 206 calories; 1 g fat ( 0 g sat , 0 g mono ); 3 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 6 g protein; 6 g fiber; 133 mg sodium; 625 mg potassium.

Nutrition Bonus: Vitamin C (39% daily value), Potassium (18% dv).

May 2013: Tuna, Artichoke, and Basil Stuffed Potatoes

Ingredients

  • 4 medium russet potatoes, scrubbed
  • 2 5- to 6-ounce cans chunk light tuna, drained
  • 3/4 cup nonfat plain Greek yogurt
  • 1/2 cup plus 2 tablespoons chopped fresh basil, divided
  • 1 6-ounce jar marinated artichoke hearts, drained and chopped (about 1/2 cup)
  • 2 scallions, chopped
  • 1 tablespoon capers, rinsed (optional)
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 3/4 cup shredded provolone cheese
  • 1 plum tomato, finely chopped

Preparation

  1. Pierce potatoes all over with a fork. Microwave on Medium, turning once or twice, until soft, about 20 minutes. (Or use the “potato setting” on your microwave and cook according to manufacturer’s directions.)
  2. Meanwhile, combine tuna, yogurt, 1/2 cup basil, artichoke hearts, scallions, capers (if using), salt and pepper in a large bowl.
  3. When the potatoes are cool enough to handle, carefully cut off the top third. Scoop out the insides and add to the bowl with the tuna. Place the potato shells in a microwave-safe dish. Mash the potato and tuna mixture together with a fork or potato masher.
  4. Evenly divide the tuna mixture among the potato shells. (They will be very well stuffed.) Top with cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes. To serve, top each potato with a little tomato and some of the remaining 2 tablespoons basil.

Nutritional Information

Per serving: 344 calories; 8 g fat ( 4 g sat , 2 g mono ); 27 mg cholesterol; 44 g carbohydrates; 0 g added sugars; 26 g protein; 6 g fiber; 614 mg sodium; 1159 mg potassium.

Nutrition Bonus: Vitamin C (55 percent daily value), Potassium (33 percent dv), Calcium (24 percent dv), Magnesium (19 percent dv), Iron (17 percent dv), Vitamin A (16 percent dv), Folate (15 percent dv).

Courtesy of Eatingwell.com

April 2013: Pesto Pasta with Chicken

Ingredients

  • 1 (16 ounces) package bow tie pasta
  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 3 boneless skinless chicken breasts, cut into bite-size pieces
  • Crushed red pepper flakes to taste
  • 1/3 cup oil-packed sun-dried tomatoes, drained and cut into strips
  • 1/2 cup pesto sauce

Directions

  1. Bring a large pot of lightly salted water a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain
  2. Heat oil in large skillet over medium heat. Cook and stir garlic until tender, then stir in chicken. Season with red pepper flakes. Cook until chicken is golden, and cooked through.
  3. In a large bowl, combine pasta, chicken, sundried tomatoes, and pesto. Toss to coat evenly.

Nutritional Information

Amount per Serving: Calories: 328, Total Fat: 10.1g, Cholesterol: 22mg, Sodium: 154mg, Total Carbs 43.3g, Dietary Fiber 2.7g, Protein 17.4g.

Courtesy of Allrecipes.com

March 2013: Slammin' Salmon with Mango Salsa

Ingredients

  • 4 6-ounce salmon fillets
  • 1 lemon
  • 1 tablespoon olive oil
  • 1 teaspoon Old Bay or Salmon Magic seasoning
  • 1 cup mango, peeled and diced
  • ¼ cup red onion, finely chopped
  • 2 tablespoons jalapeno, seeded and chopped
  • ½ cup fresh cilantro, chopped
  • 2 tablespoons lime juice
  • 2 tablespoons honey

Directions

  1. Preheat oven to broil.
  2. Place salmon on a baking sheet, lined with foil (for an easy clean up).
  3. Squeeze lemon juice then brush olive oil over fillets.
  4. Sprinkle seasoning on each fillet.

Courtesy of Chef Nikki Shaw

February 2013: Apple Cheddar Quesadillas

Ingredients

  • 1 large or 2 small apples
  • 6 whole wheat tortillas
  • 1 1/2 cups sharp cheddar cheese, shredded
  • 2 Tablespoon butter
  • Dash of ground cinnamon
  • Dash of nutmeg
  • 1/3 cup quick-cooking rolled oats, uncooked

Directions

  1. Thinly slice the apples.
  2. Sprinkle 2 tablespoons cheese over one half a tortilla and place four apple slices on top of cheese.
  3. Sprinkle 2 more tablespoons of cheese on top of the apples and fold in half.
  4. Repeat with other tortillas.
  5. Heat 1 tablespoon butter in large skillet over medium-high heat and cook quesadillas until cheese melts and tortillas are golden brown on both sides, about 2 minutes per side.

Notes

Makes 6 servings.

Courtesy of www.fitcityindy.org

January 2013: Red Delicious Apple Oatmeal

Ingredients

  • 1/2 cup diced Red Delicious apples
  • 1/3 cup apple juice
  • 1/3 cup water
  • 1/8 teaspoon salt (optional)
  • Dash of ground cinnamon
  • Dash of nutmeg
  • 1/3 cup quick-cooking rolled oats, uncooked

Directions

  1. Combine apples, juice, water, and seasonings.
  2. Stir in rolled oats.
  3. Cook for 1 minute.
  4. Cover and let stand several minutes before serving.

Notes

Makes a 1 cup serving (180 calories)

Recipe courtesy of Fit City