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Morning Joy ERNR (Eat Right Now Recipes)

Radio & TV Services

Tune into ERNR with Shelia Lee and Sara Foreman Every 3rd Tuesday of each month from 8:15am - 8:45am.

Breakfast Ham and Cheese Breakfast Casserole

Ingredients:

4 large eggs
4 large egg whites
1 cup skim milk
2 T Dijon mustard
1 t. chopped rosemary
1 pkg chopped frozen spinach- prepared according to package directions and squeezed dry
5 slice whole wheat bread, crust removed and cut into 1 inch cubes
1- 5 oz ham steak, diced into 1 inch pieces
1 red pepper, chopped
½ cup shredded Swiss cheese

Directions:

Preheat oven to 350 degrees. Coat an 11X7 baking dish with cooking spray. Wisk eggs, egg whites, and milk in a bowl. Add mustard, rosemary, and pepper. Whisk to combine. Toss spinach, bread, ham and red peppers, in a large bowl. Add the egg mixture and stir to coat. Pour into the prepared 11X7 pan and use the back of a spoon to push down into the dish. Cover with foil and bake for 40-45 minutes until set. Remove foil, and sprinkle with cheese. Return to the oven and bake for 15-20 more minutes.

Remove from oven and allow to cool 10 min before slicing to serve.

Cut into 6 squares.

Nutrition Information:

269 calories, 8 grams of fat, 20 g CHO, 23 g Protein.


Breakfast Ham, Mushroom, and Cheese Coffee Cup Scramble

Ingredients:

  • 1 Egg
  • 1 T. water
  • 1/4 cup chopped mushrooms
  • 1 oz thinly sliced deli ham
  • 2 T reduced fat shredded cheddar cheese

Directions:

Coat a 12 microwave safe coffee mug with cooking spray.

Add egg and water.Stir/beat with a fork until blended.Stir in ham, mushrooms, and cheese.Microwave on High for 30 seconds, stir and microwave again for 45 seconds longer.

Nutrition Information:

  • Calories: 130
  • Total Fat: 6 g
  • Saturated Fat: 2.5 g
  • Cholesterol:200mg
  • Sodium: 450 mg
  • Carbohydrate: 3 g
  • Protein: 14 g

Homemade Fruit and Yogurt Parfait

Ingredients:

  • 1- 6 oz light vanilla yogurt
  • 1/2 cup fruit- strawberries and blueberries or other combination
  • 1/4 cup low fat granola cereal

Directions:

Layer ingredients in order and serve. This looks great layered in a clear glass.

Nutrition Information:

  • Calories: 290
  • Total Fat: 1.5 g
  • Sodium: 200 mg
  • Carbohydrates: 55 g
  • Protein: 14 g

Sausage Patties with a Kick

Ingredients:

  • 1 tsp crushed red pepper flakes
  • 1/2cup minced parsley
  • 1/4 tsp cloves
  • 2 tsp fennel seeds
  • 1/4 tsp ground pepper
  • 1/8 tsp salt
  • 1lb ground turkey

Directions:

Combine all ingredients. Mix together very well by hand, or use a food processor. Place the mixture in the refrigerator overnight or at least for 4 hours. Form mixture into patties. In a non-stick skillet sprayed with cooking spray, cook the patties on medium-high heat for 3-4 minutes on each side.

Serving Size:

1 patty, Number of Servings 6

Nutritional Information:

  • Calories: 84
  • Total Fat: 2 g
  • Saturated Fat: 0
  • Cholesterol: 0
  • Fiber: 0
  • Sodium: 58 mg
  • Total Carbohydrates: 0
  • Protein: 25 g

Broccoli Corn Bread

Ingredients:

  • 1-10 oz. Box Frozen Chopped Broccoli (cooked and drained)
  • 8 oz. Fat-Free cottage Cheese
  • 1 cup Egg Substitute
  • 1 Box Jiffy Cornbread mix
  • (Optional: ½ tsp onion powder, ¼ tsp pepper)

Directions:

Mix all ingredients together and pour in a 9X13 pan sprayed with non-stick cooking spray. Bake 25 minutes at 425 degrees, until lightly browned and toasted on the edges.

Serving Size:

Number of Servings: 12

Nutritional Information:

  • Calories: 120
  • Total Fat: 3 g
  • Saturated Fat: 0.5 g
  • Cholesterol: 0
  • Sodium: 410 mg
  • Fiber: 1 gram
  • Total Carbohydrates: 19 g
  • Protein: 6 g

Creamy Turkey and Wild Rice Soup

Ingredients:

  • 1 T olive oil
  • 2 cups sliced mushrooms
  • 3/4 cup chopped celery
  • 1 cup chopped carrots
  • 1/4 cup chopped Vidalia onion
  • 1/4 cup all purpose flour
  • 1/4 t. salt
  • 1/4 t. ground pepper
  • 4 cups reduced-sodium chicken broth
  • 1 pkg wild rice blend- seasoning packet discarded
  • 2 cups shredded leftover turkey (or chicken)
  • 1/4 cup sour cream

Directions:

  1. In a large dutch oven, heat olive oil over medium heat. Add mushrooms, celery, carrots and onions. Cook, stirring until softened for about 5 minutes.
  2. Add flour, salt, and popper. Cook, stirring for 2 more minutes.
  3. add broth slowly, a little at a time, scaping bottom and sides to dissolve flour. When all broth has been added, bring to a boil. Add rice, reduce heat, and cover. Simmer until rice is tender, about 5 minutes.
  4. Stir in turkey and sour cream. Cook until heated through, about 2 minutes. Serve.

Serving Size:

1 1/4 cup

Nutritional Information:

  • Calories: 370
  • Total Fat: 9 g
  • Cholesterol: 45 mg
  • Sodium: 290 mg
  • Carbohydrate: 47 g
  • Protein: 2g
  • Fiber: 27 g

Crispy Oven-Fried Catfish

Serves: 4

Ingredients:

  • 1 cup Low-fat buttermilk
  • 4 (6 oz.) Catfish Fillets
  • 2 1/2 tsp salt-free Creole seasoning
  • 1/4 tsp salt
  • 3 cups cornflakes cereal, crushed
  • Vegetable cooking spray
  • Lemon wedges

Directions:

  1. Preparation:
  2. Preheat oven to 425 degrees.
  3. Place 1 cup low-fat buttermilk in a large zip-top plastic bag. Add catfish fillets, turning to coat. Seal and chill for 20 minutes, turning once.
  4. Remove catfish from buttermilk and discard buttermilk. Sprinkle catfish with seasoning and salt.
  5. Place 3 cups crushed corn flakes in a dish. Dredge fish in cornflakes, pressing them into each fillet. Place on a rack coated with cooking spray and placed in a broiler pan.
  6. Bake catfish at 425 degrees for 30-35 minutes until it flakes easily with a fork.
  7. Serve with lemon wedges.
  8. Serve.

Nutrition Information:

Calories: 320
Fat: 12 grams
Saturated Fat: 2 grams
Protein: 29 grams
Carbohydrate: 20 grams
Sodium: 350 mg


Breakfast
Peanut Butter Banana Bagel

1/2 whole wheat bagel
1 T. peanut butter
1/2 banana sliced
Toast bagel if desired. Spread with peanut butter. Top with banana slices.
250 calories, 9 grams fat, 40 grams carbohydrate, 10 grams protein, 7 grams fiber,
300 mg sodium.

Lunch
Tuna Salad Wrap

1- 8 inch Whole wheat tortilla
1/3 cup canned, water packed tuna
2 tsp. Mayonnaise
1/4 cup diced celery
1/2 tsp. pickle relish (if desired)
Mix tuna, and remaining ingredients. Spread on tortilla; add lettuce and tomato slices if desired. Fold one end, then roll up and enjoy.
275 calories, 7 grams fat, 27 grams carbohydrate, 24 grams protein, 500 mg sodium.

Dinner
Southwest Brown Rice Bowl

2 cups cooked brown rice- follow package directions and keep warm
2 tsp. olive oil
1 red pepper, diced
1 green pepper, diced
1 onion, diced
2 chicken breasts, cooked, and diced
1/2 cup shredded cheese
Prepared Salsa
Fat Free Sour Cream
Sauté the peppers and onion in 2 tsp olive oil. Add chicken until heated through. Stir in warm rice. Top with shredded cheese. Serve in a bowl with Salsa and Fat Free Sour Cream as toppings.
420 calories, 19 grams fat, 42 grams carbohydrate, 17 grams protein, 420 mg sodium.

Snack
Multi-Grain Yogurt Sundae

1 cup fruit flavored low fat yogurt
1/2 cup any fruit (try peaches, blueberries, or strawberries)
1/4 cup Multi-Grain Cheerios
Layer a glass with yogurt, fruit and Cheerios. Enjoy.
210 calories, 3 grams fat, 39 grams carbohydrate, 8 grams protein, 140 mg sodium.


Breakfast Knothole Egg

Ingredients:

1 slice whole wheat bread
1 egg
1 tsp butter or margarine

Directions

1. Toast the bread
2. Cut a hole in the center of the bread with a 2 inch biscuit cutter, cookie cutter, or small juice glass.
3. Break the egg into a small cup and scramble if desired.
4. Melt the margarine over medium heat in a non-stick skillet. Tilt the skillet to coat evenly.
5. Place the toast in the pan and pour the egg in to the hole in the center of the toast.
6. Heat until the egg is set and flip over. Brown slightly until the egg is completely done.
7. Serve and enjoy!

Nutrition Information:

Calories: 158
Protein: 8 grams
Carbohydrate: 13 grams
Fat: 8 gram


Pumpkin Pie

Serving Size: 1 slice
Number of Servings: 8

1 cup ginger snaps
16 oz canned solid pack pumpkin
1/2 cup egg whites (about 4)
1/2 cup sugar
2 t. pumpkin pie spice (OR 1 t. cinnamon, 1/2 t. ginger, 1/4 t. ground cloves)
12 oz can evaporated skim milk

Preheat oven to 350 degrees.
Grind ginger snaps in a food processor.
Lightly spray a glass pie pan with cooking spray. Pat the cookie crumbs into the bottom of the pan evenly. Mix the rest of the ingredients in a medium sized mixing bowl.
Pour into the cookie crust and bake about 45 minutes or until knife inserted in the center comes out cleanly.
Cool in the refrigerator. Slice into 8 wedges, and serve with Fat Free Cool Whip.

Submitted by: Sara Foreman

Nutritional Information Per Serving:

Calories: 130
Protein: 5 grams
Total Fat: 2 grams
Total Carbohydrates: 25 grams
Saturated Fat: 0
Fiber: 2 grams
Cholesterol: 5 mg
Sodium: 100 mg


Easy Hummus Dip

Serving Size: 1/4 cup
Number of Servings: 6

Ingredients:
1- 15 ounce can Garbanzo Beans, drained with the liquid reserved
1 clove garlic, crushed
2 tsp ground cumin
1/2 tsp salt
1 T. olive oil
2 T. fresh lemon juice

Directions:
Combine all ingredients in a food processor or blender. Blend on low, gradually adding small amounts of the reserved bean liquid until desired consistency is reached.

Serve with fresh veggies- carrots, pepper strips, cherry tomatoes, etc.
 May also serve with low fat pita chips or crackers- remember to read the label to determine serving size!

Submitted by: Sara Foreman

Nutritional Information Per Serving:

Calories: 40
Protein: 1 gram
Total Fat: 3.5 grams
Total Carbohydrates: 1 gram
Saturated Fat: 0
Fiber: 2 g
Cholesterol: 0
Sodium: 200 mg


Black Bean and Corn Relish

Serving Size: 1/2 cup
Number of Servings: 12

Ingredients:
1 15-ounce (425 g) can black beans, rinsed and well drained
1 _ cups (225 g) cooked fresh corn, cut from 3 ears of corn
3 scallions, white part and 1 inch (2.5 cm) green, chopped
1/3 to _ cup (48 to 56 g) cilantro leaves, minced
2 tablespoons (30 ml) olive oil
2 tablespoons (30 ml) fresh lemon juice
_ teaspoon (2.5 ml) salt (optional)
Freshly ground pepper to taste

Directions:
Combine the beans and corn in a serving bowl. Stir in scallions and cilantro, starting with 1/3 cup (48 g) and adding more to taste. Drizzle mixture with olive oil and lemon juice. Stir well. Add salt (if using) and pepper. Cover and refrigerate until ready to use.

Submitted by: Kelly McCombs, MS, RD, LDN, CDE

Nutritional Information Per Serving:

Calories: 63
Protein: 2 gm
Total Fat: 3 gm
Total Carbohydrates: 9 gm
Saturated Fat: 0.3 gm
Fiber: 2 gm
Cholesterol: 0 gm
Sodium: 34 mg


Banana-Pineapple Delight

Serves 9

3/4 cup graham cracker crumbs
2 T. margarine
1 banana, sliced (may substitute strawberries)
4 oz light cream cheese, softened
3/4 cup skim milk
11/2 T. sugar free instant vanilla pudding mix
1 small can crushed pineapple
1/2 small container light whipped topping, thawed

Mix graham cracker crumbs and margarine with a fork until crumbly.
Press into the bottom of an 8X8 baking dish.
Arrange banana slices over crust.
Using an electric mixer, beat cream cheese until smooth. Gradually add milk and continue beating. Add pudding mix and beat for another minute, until mixture thickens.
Spread evenly over bananas.
Spread crushed pineapple over pudding.
Spread whipped topping over pineapple.
Cover with plastic wrap and refrigerate for at least 1 hour or overnight. Serve chilled.

Per serving: 130 calories, 5 grams fat, 18 grams carbohydrate, 3 grams protein, 180 mg sodium.


Turkey and Cheese Roll-Up

Serving Size: 3 rolls
Number of Servings: 2

Ingredients:

1- 6 inch flour tortilla
Fat Free cream cheese, whipped
2 T. Salsa
2 slices roasted deli Turkey
1 slice reduced fat mozzarella cheese

Directions:
Spread cream cheese and then salsa on tortilla. Lay slices of turkey on top of salsa. Place cheese on tortilla and roll up.
Cut roll into 6 slices. Use toothpicks to hold each roll together for serving.

Nutritional Information Per Serving:

Calories: 115
Protein: 10 grams
Total Fat: 4.5 grams
Total Carbohydrates: 10 grams
Saturated Fat: 2 grams
Fiber:
Cholesterol: 20 mg
Sodium: 400 mg


Greek Spinach Dip

Serving Size: 1/4 cup
Number of Servings: about 10

1 T. olive oil
6 green onions, chopped
2 cloves garlic, finely minced
1 pkg. frozen chopped spinach, drained and water squeezed out
1/2 t. salt
2 tsp. lemon juice
1 cup plain, fat free Greek Yogurt
1/2 cup crumbled feta cheese
1 tsp. dried dill
Fresh ground pepper to taste

Heat oil in a non-stick pan. Add onions and garlic. Cook for 1-2 minutes stirring often. Add spinach and heat thru. Add remaining ingredients. Season with pepper and serve with warm pita bread and vegetables.

Nutritional Information Per Serving:

Calories: 85
Protein: 3.5
Total Fat: 6g
Total Carbohydrates: 3.5
Saturated Fat: 3g
Fiber: 1g
Cholesterol: 10mg
Sodium: 227mg


Chewy Truffle Cookies

Serving Size: 1 cookie
Number of Servings: 24 cookies

1 cup dried pitted dates, chopped
1 cup water
1 T lemon juice
2 T. honey
2 T reduced fat chunky peanut butter
2 T unsweetened cocoa powder
1 T unsalted butter
1/4 t kosher salt
8 full graham cracker sheets, crushed into fine crumbs or 1 1/4 cups graham cracker crumbs
1/2 cup old-fashioned rolled oats, not instant
Cooking Spray

Combine dates, water and lemon juice in a small saucepan. Simmer over medium heat breaking up any chunks until the mixture resembles a paste. This will take 15-20 minutes. Stir in the honey, peanut butter, cocoa powder, butter and salt until evenly combined. Stir in the graham crackers and oats. Remove from heat.
Lightly coat a baking sheet with cooking spray. Drop level teaspoons of cookie mixture onto pan and refrigerate until set. About 20 minutes.
Roll chilled cookies in more graham cracker crumbs.
Nutritional Information Per Serving: Per cookie

Calories: 65
Protein: 1g
Total Fat: 1.5
Total Carbohydrates: 13 g
Saturated Fat: 0.5
Fiber:
Cholesterol: 1mg
Sodium: 59 mg


Egg Rolls

Makes 8 very large egg rolls.

Ingredients

  • 1 bag shredded coleslaw mix
  • 2 medium carrot(s), peeled and shredded - although the coleslaw mix had some, I added more
  • 2 medium garlic clove(s), minced - I used the already minced bottled stuff
  • 2 medium scallion(s), white and green parts, chopped
  • 1 tbsp. ginger, fresh, minced or 1/2 tsp dried - again, I used the already minced bottled stuff
  • 1 tbsp. low-sodium soy sauce
  • 2 tsp cornstarch
  • 1 tsp sesame oil - I used olive oil
  • 8 average egg roll wrapper(s), about 1/2 oz. each

Instructions

  • Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
  • Place cabbage in a microwavable dish and cover. Microwave on high until wilted, 4 minutes. Drain and transfer to a large bowl. Add carrots, garlic, scallions, ginger, soy sauce, cornstarch and oil. Mix well.
  • Arrange egg roll wrappers on a clean, dry surface. Spoon cabbage mixture diagonally onto each wrapper. Fold over one corner to cover filling. Fold up both corners. Moisten edges of remaining flap with water and roll up wrapper jellyroll style until sealed. Transfer egg rolls to prepared baking sheet and spray with olive oil-flavored cooking spray.
  • Bake until golden brown, 25 minutes. Serve hot.

Almond Snack Mix

Serves 4; 1/2 cup per serving

Ingredients

  • 1/3 cup whole unsalted almonds
  • 2/3 cup bite-size multibran or whole-grain cereal squares
  • 1/2 cup low-fat granola cereal without raisins
  • 1/4 cup dried apricot halves, cut into strips, or golden raisins
  • 1/4 cup sweetened dried cranberries

Instructions

  • Preheat the oven to 350°F. Spread the almonds in a single layer on an ungreased baking sheet.
  • Bake for 5 to 10 minutes, or until lightly toasted, stirring once or twice to ensure even baking. Transfer to a plate to cool completely.
  • Meanwhile, in a large bowl, stir together the remaining ingredients. Stir in the cooled almonds.
  • Cook's Tip: If all the snack mix isn't likely to be eaten on the day you make it, we recommend using the golden raisins. The moisture of the apricots may cause the cereal to lose its crispness over time. Be sure the almonds are completely cooled when you add them to the mix; otherwise, they will make it soggy.
  • Nutrition Facts: Calories 174, Total Fat 6.5 g, Saturated Fat 0.5 g, Cholesterol 0 mg, Sodium 72 mg, Carbohydrates 29 g ,Fiber 5 g, Sugars 14 g, Protein 4 g

Cherry Tomato Appetizer

Ingredients

  • 1 pint cherry tomatoes
  • 1/3 lb. mashed blue cheese
  • 1/3 cup light sour cream
  • 1 tsp lemon juice
  • Salt and pepper to taste.

Instructions

  • Wash tomatoes, cut a small slice from the top of each tomato, scoop out pulp with a small spoon or melon baller and discard pulp.
  • Place tomatoes, cut side down, on paper towels, and let drain 15 minutes.
  • Mix remaining ingredients. Stuff tomatoes with mixture. Garnish as desired.
  • Cover with plastic wrap and chill 1 hour before serving.

Apple- Cinnamon Bread Pudding

Makes 8 servings Prep 10 minutes Cook 30 minutes Stand 15 minutes

Ingredients

  • Nonstick cooking spray
  • 3 tablespoons unsalted butter, melted
  • 3 tablespoons packed dark brown sugar
  • 3/4 teaspoon ground cinnamon
  • 6 slices whole-wheat bread, lightly toasted
  • 3 large eggs, lightly beaten
  • 1 1/2 cups low-fat milk
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • 1 McIntosh apple, peeled, cored and diced
  • 1 tablespoon granulated sugar

Directions

  • Preheat the oven to 325 degrees.
  • Mist a 7-by-11-inch baking dish with cooking spray. In a small bowl, combine the melted butter, brown sugar and 1/2 teaspoon of the cinnamon
  • Drizzle 2 teaspoons of the butter mixture over each slice of bread; spread mixture to the edges.
  • Make three sandwiches; trim away crusts and cut bread into 1/2-inch cubes. Transfer to the baking dish.
  • In a medium bowl, whisk together the eggs, milk, maple syrup, vanilla extract and salt.
  • Pour the mixture over bread and let rest 15 minutes or until most of it has been absorbed.
  • Stir in the diced apple.
  • Combine the granulated sugar with remaining cinnamon; sprinkle over the pudding.
  • Place baking dish in a larger roasting pan and fill pan halfway with very hot water.
  • Bake 30 minutes or until a knife inserted into the pudding comes out clean. Transfer to a wire rack and let cool. Serve.

Low Fat Chocolate Banana Pie

Ingredients

  • 1 Box of Sugar Free or Low Fat chocolate Pudding (Not Instant)
  • 1 Low Fat Graham Cracker Pie Crust
  • 2 Banana's
  • 1 Container of Low Fat or Sugar Free Cool Whip

Instructions

  • Cook pudding per instructions on box, cut up banana and put in bottom of pie crust, pour 1/2 of pudding over bananas.
  • Cut up another banana and put on top of pudding.
  • Pour rest of pudding over banana
  • Allow time to cool and cover top with cool whip
  • Refrigerate for 2-3 hours

Black Bean Brownies

Ingredients

  • 1 box of brownie mix (any type)
  • 1 small can of black beans, drained.

Instructions

  • Place beans in blender or food chopper.
  • Add to the brownie mix. Mix well.
  • You may have to add a little water if it's too thick.
  • Place in baking pan & bake for time noted on box.
  • You can't tell the black beans are even in it. Really delicious

Strawberry Greek Yogurt Smoothie

Ingredients

  • 1/2 banana
  • 5 strawberries, frozen
  • 1 cup nonfat plain or vanilla Greek yogurt
  • 5 ice cubes

Instructions

  • Add all ingredients to a blender and blend well.

Spinach Orange Salad

Serves 2

Ingredients

Salad:

  • 5 cups fresh, torn spinach leaves
  • 1/2 cup mandarin oranges, packed in their own juice, drained
  • 1 small red onion, thinly sliced
  • 1 T. toasted pecans, walnuts or almonds

Dressing:

  • 2T olive oil
  • 3T orange juice
  • 1 T balsamic vinegar
  • Fresh ground pepper to taste

Instructions

  • Whisk all dressing ingredients together. 
  • Toss with salad ingredients. 
  • Serve.

300 Cal, 10 g fat, 13 g CHO, 4 g protein


Tilapia with Tomatoes and Olives

Ingredients

  • 4, 6 oz. Tilapia fillets
  • 1 T. olive oil
  • 2 garlic cloves, finely chopped1 28 oz. can diced tomatoes
  • 1/4 tsp. thyme
  • 1/3 cup pitted black olives, sliced
  • 2 T. chopped parsley, optional

Instructions

  • Heat olive oil in pan.  Add garlic and cook, stirring frequently.
  • Stir in tomatoes, thyme and a dash of salt.
  • Bring to a simmer, reduce heat to medium low and cook until slightly thickened.
  • About 10 minutes.
  • Stir in olives and heat through.
  • Add tilapia on top and cover.
  • Cook 8-10 minutes until fish is cooked thru and opaque.
  • Sprinkle with parsley and serve. 

Egg white Omelet

Ingredients

  • 3 large egg whites
  • 1 T. grated parmesan cheese
  • 1 t. milk
  • Dash salt and pepper
  • Any leftover vegetables
  • Non-stick cooking spray

Instructions

  1. Put eggs, cheese, and milk in a bowl. Beat until frothy.
  2. Add salt and pepper.
  3. Heat a non-stick skillet over medium-high heat. Spray with non-stick spray.
  4. Add egg mixture to pan. Swirl the pan, so the bottom is covered.
  5. Add any fresh vegetables you may have on hand.
  6. After about 3 minutes, and when the eggs have set carefully fold omelet in half.
  7. Cook additional 1-2 minutes and serve immediately.

Winter Salad with Broccoli, Walnuts, and Fruit

Ingredients

  • 1 large head broccoli, cut into florets
  • 1 large grapefruit, peeled and cut in small sections
  • 1/2 small red onion, thinly sliced
  • 1/4 cup raisins
  • 1/2 cup toasted walnuts
  • 1 T. honey
  • 2 T. white vinegar
  • 1 T. olive oil
  • Dash of salt and pepper

Instructions

  • Place broccoli in a microwave safe container with a little water.
  • Cover and microwave for 2-3 minutes.
  • Let sit for 5 minutes.
  • Uncover and rinse with cold water to stop the cooking.
  • Drain well.
  • Mix the honey, vinegar, olive oil, salt, and pepper to make the dressing.
  • Combine the drained broccoli, grapefruit, raisins, onion, and walnuts.
  • Toss with the dressing.

Dijon Salmon

Ingredients

  • 4- 4 oz salmon fillets
  • 1/2 cup Dijon mustard
  • 1 tsp dried dill
  • 1 T. olive oil
  • 1/2 cup panko crumbs or plain bread crumbs

Instructions

  • Preheat the oven to 425 degrees
  • Mix the mustard and dill.
  • Spread this mixture on each piece of salmon, coating well.
  • Mix the bread crumbs and olive oil.
  • Press a few tablespoons of the bread crumb mixture on top of each piece of salmon.
  • Bake for 10-15 minutes, depending on the thickness of the salmon or bake until the salmon flakes easily with a fork.

Penne Primavera with Fresh Salmon

Ingredients

  • A 12 oz box of whole wheat penne pasta
  • 2 1/2 c. low fat milk
  • 2 T flour
  • 1/3 cup basil pesto
  • 1 c. medium-spicy salsa
  • 2 large garlic cloves, minced
  • 8oz fresh salmon fillet
  • 2 cups cooked, chopped broccoli
  • 2 cups cherry tomatoes, cut in half

Instructions

  • Cook pasta according to package directions
  • Grill or cook salmon in a skillet coated with non-stick cooking spray until cooked thru. Flake or cut in chunks.
  • Drain pasta and return to pot.
  • Wisk flour into milk and pour over the pasta.
  • Stir in pesto and chopped garlic.
  • Cook over medium heat a few minutes, or until sauce thickens (about 3-5 minutes).
  • Stir in salsa.
  • Add broccoli and salmon and heat through.
  • Stir in tomato halves and serve.

Serves 4
550 calories
25 g protein
48 g carb
12 g fat
490 mg Na


Stir Fried Chicken and Asparagus

Ingredients

  • 1 tablespoon toasted sesame oil
  • 1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1-inch pieces
  • 1 pound chicken tenders, cut into bite-size pieces
  • 4 green onions, trimmed and cut into 1-inch pieces
  • 2 tablespoons minced fresh ginger
  • 1 tablespoon chopped fresh garlic
  • 1 teaspoon lite soy sauce
  • Dash red pepper if desired
  • 1/4 cup shelled salted pistachios, coarsely chopped

Preparation

  • Heat oil in a wok or large skillet over high heat. Add asparagus; cook, stirring, for 2 minutes. Add chicken; cook, stirring, for 4 minutes. Stir in scallions, ginger, garlic and soy sauce; cook, stirring, until the chicken is juicy and just cooked through, 1 to 2 minutes more. Stir in pistachios and serve immediately.

Nutrition

4 servings, about 1 1/4 cups each
Per serving :
208 Calories; 8 g Fat; 1 g Sat; 3 g Mono; 67 mg Cholesterol; 7 g Carbohydrates; 30 g Protein; 3 g Fiber; 175 mg Sodium; 326 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable , 4 very lean meat, 1 fat


Sugar Snap Pea & Shrimp Curry

Ingredients

  • 2 tablespoons canola or olive oil
  • 1-2 tablespoons curry powder
  • 1 1/2 pounds raw shrimp, (16-20 per pound), peeled and deveined
  • 1 pound sugar snap peas, trimmed
  • 1 cup “lite” coconut milk
  • 1/4 cup lemon juice
  • Dash salt

Preparation

  • Heat oil in a wok or large skillet over medium heat. Add curry powder and cook, stirring, until fragrant, 1 to 2 minutes. Add shrimp and peas and cook, stirring, until the shrimp are almost cooked through, about 4 minutes. Stir in coconut milk, lemon juice and salt. Bring to a boil and cook until the shrimp have cooked through, about 2 minutes more.

Nutrition

4 servings Total Time: 25 minutes
Per serving : 305 Calories; 13 g Fat; 4 g Sat; 5 g Mono; 252 mg Cholesterol; 14 g Carbohydrates; 31 g Protein; 4 g Fiber; 610 mg Sodium; 301 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 4 lean meat


Banana Topped Bagel

Ingredients

  • 2 tablespoons natural nut butter, such as almond, cashew or peanut
  • 1/2 teaspoon honey
  • ½ whole wheat bagel
  • 1/2 small banana, sliced

Preparation

  • Stir together nut butter, honey and salt in a small bowl. Divide the mixture between bagel halves and top with banana slices.

Nutrition

Per serving : 284 Calories; 10 g Fat; 1 g Sat; 6 g Mono; 0 mg Cholesterol; 44 g Carbohydrates; 8 g Protein; 6 g Fiber; 369 mg Sodium; 301 mg Potassium