Nutrition

Quinoa Avocado Black Bean Salad

Quinoa Avocado Black Bean Salad

If you are looking for something light and tasy, but also healthy and filling, this Quinoa Avocado Salad with Black Beans Over Arugula Recipe is the perfect Summer dish!

Quinoa is naturally gluten free, high in protein, low in the glycemic index, and is also higher in fiber than most grains! Add delicious avocado, black beans, and the other fresh items in this recipe and you’ll be on your way! You can even top it off with some grilled chicken!

Salad

  • YIELD: 4 Servings
  • PREP:
  • COOK:
  • READY IN:

Ingredients

Instructions

  1. Rinse the quinoa and drain. Place in a saucepan with the water. Cover and bring to a boil. Reduce to low heat. Let simmer for 12 minutes. Turn off heat and let sit, covered, for another 8 minutes until all the water is absorbed.
  2. Remove the quinoa from the pan and fluff with a fork onto a plate to cool. When cool, add the pepper, scallions, and pumpkin seeds. In a small bowl, combine the olive oil, lime juice, and salt. Toss with the quinoa.
  3. To serve, place arugula on a plate, spoon the quinoa salad on top, then garnish with fresh sliced avocado, a spoon of drained black beans, and a sprinkle of cilantro.
  4. Optional: add slices of grilled chicken breast seasoned with a pinch of salt and pepper.
  5. Enjoy!


Chicken and Butter Bean Salad

Chicken and Butter Bean Salad

Try making this delicious and healthy Warm Chicken and Butter Bean Salad recipe that’s easy to put together and perfect for a week night or weekend dinner menu!

chicken salad

Prep Time: 15 Minutes
Cook Time: 15 Minutes
Total Time: 30 Minutes
Yield: 4 Servings

Ingredients
1 15 -ounce can butter beans, drained and rinsed
1 12 -ounce jar roasted peppers (red, yellow or a combination), drained and chopped
1/4 cup chopped dill pickles
2 stalks celery, diced
2 tablespoons chopped fresh parsley
Finely grated zest and juice of 1 lemon
1/4 cup extra-virgin olive oil
1 1/2 pounds skinless, boneless chicken breasts
6 sprigs thyme
1 red onion, halved and sliced
1/4 teaspoon red pepper flakes
6 cups mixed baby greens

Directions
1. Combine the beans, roasted peppers, pickles, celery, parsley and lemon zest and juice in a large bowl.

2. Heat the olive oil in a large skillet over medium-high heat. Add the chicken and thyme, then scatter the red onion and red pepper flakes around the pan. Cook until the chicken is browned on the bottom and the onion is soft, about 4 minutes. Turn the chicken, add 1/4 cup water, cover the skillet and reduce the heat to low. Continue cooking until the chicken is cooked through, 5 to 8 more minutes. Transfer the chicken to a cutting board; discard the thyme. Add the cooked onion to the bean mixture.

3. Thinly slice the chicken against the grain and add to the bean mixture. Add the greens and toss to combine.

4. Enjoy!


Shrimp and Avocado Salad Over Arugula

Shrimp and Avocado Salad Over Arugula

For dinner tonight treat yourself to an easy to make and tasty meal! This Shrimp and Avocado Salad Recipe will take under 20 minutes to make. It’s high in protein, low in carbohydrates, and low in calories!

Shrimp Arugula

Shrimp and Avocado Salad Over Arugula Recipe

Makes 4 Servings Prep Time: 15 Mins Cook: 4 Mins Ready In: 19 Mins

Nutritional analysis per serving: calories 198, carbohydrates 11.5 g, fiber 4.8 g, protein 14.0 g, fat 11.7 g, cholesterol 111 mg, sodium 202 mg, calcium 85 mg.

Ingredients:

1/2 Pound Shrimp peeled and deveined

1 Pinch Sea Salt

1/2 Teaspoon Chili Powder

1 Tablespoon Extra Virgin Olive Oil

1/2 Red Bell Pepper diced

4 Shoots Scallions sliced

3 Tablespoons Fresh Cilantro

1 Ripe Avacado cubed

1 Cup Grape or Cherry Tomatoes halved

1 Tablespoon Lime Juice

4 Cups Arugula

Instructions:

  1. Rinse the shrimp and pat dry. Sprinkle with salt and chili powder. Heat ½ tablespoon of the olive oil in a skillet on medium heat. Carefully place the shrimp in the pan and sear on each side for about 2 minutes until cooked through. Remove from heat and set aside to cool.
  2. Combine all vegetables in a serving bowl and toss with the remaining olive oil and lime juice. Gently fold in the shrimp and serve over the arugula sprinkled with a little extra virgin olive oil.
  3. Enjoy!

 

 

 


Curried Egg Salad Sandwich

Curried Egg Salad Sandwich

Try making this healthy, quick and easy Curried Egg Salad Sandwich Recipe that will take only 5 minutes of prep time! Eggs are naturally high in quality protein with all the essential Amino Acids as well as packed with vitamins and nutrients!

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Curried Egg Salad Sandwich

Makes 1 Serving Prep Time: 5 Minutes

Ingredients

2 hard-cooked eggs, chopped

2 tablespoons plain Greek-style low-fat yogurt

2 tablespoons chopped red bell pepper

1/4 teaspoon curry powder

1/8 teaspoon salt

1/8 teaspoon pepper

2 slices rye bread, toasted

1/2 cup fresh spinach

1 orange

Directions:

  1. Combine eggs, yogurt, bell pepper, curry powder, salt, and pepper, in a small bowl; stir well.
  2. Place spinach on rye bread, top with egg salad, and serve the orange on the side.
  3. Enjoy!

 


 


Watermelon, Heirloom Tomato, and Feta Salad!

Watermelon, Heirloom Tomato, and Feta Salad!

If you are looking for something cool and fresh to add to your dinner plans tonight try making this delicious Watermelon, Heirloom Tomato, and Feta Salad! Plus, it’s simple and easy to throw together!

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Watermelon, Heirloom Tomato, and Feta Salad

Makes 6 servings

Ingredients:

3 tablespoons extra-virgin olive oil

2 tablespoons chopped mixed fresh herbs

1 tablespoon fresh lemon juice

1/2 teaspoon kosher salt

4 none heirloom tomatoes, cut into chunks

1 cup (1-inch) cubed red seedless watermelon

1 cup (1-inch) cubed seeded yellow watermelon

1/4 cup vertically sliced red onion

1/2 cup crumbled feta cheese

Directions:

  1. Whisk together first 4 ingredients in a large bowl. Add tomato, watermelon, and onion; toss to coat. Sprinkle with cheese; toss gently!
  2. Enjoy!

Coconut Curry Chicken and Vegetables

Coconut Curry Chicken and Vegetables

For dinner tonight, try making this flavorful and nutritious Coconut Curry Chicken and Vegetable dish!

Coconut-Curry-Chicken-and-Vegetables1

 

 

Coconut Curry and Chicken Recipe

Makes 4 Servings Prep Time: 10 Mins Cook: 25 to 30 Mins Ready In: 35 Mins

Ingredients:

2 Tablespoons Sesame Oil

1 Tablespoon Mustard Seeds

1 Cup Onion chopped

1 Tablespoon Garlic chopped

1 Tablespoon Curry Powder

1 Pinch Cayenne Pepper

2 Large (or 4 small) Chicken Breasts bone-in

1/2 Teaspoon Sea Salt

1 Small Carrot diced

2 Cups Cauliflower

1/2 Green Bell Pepper diced

1 Apple chopped

1 Can (13 ounce) Coconut Milk

1 1/2 Cups Frozen Peas

Fresh Cilantro chopped for garnish

Instructions

  1. In a large sauté pan heat the sesame oil on medium heat.
  2. Add the mustard seeds and stir for 10 seconds until they start to pop; be careful not to burn them. Immediately add the onions and garlic and sauté for 5 minutes until they begin to sweat.
  3. Add curry and cayenne and stir to coat onions.
  4. Add the chicken, sprinkle with ½ tsp. of the salt, and sear on all sides.
  5. Add the carrots, cauliflower, and green pepper and cook 3 to 4 minutes.
  6. Add the apple, coconut milk, and remaining salt and simmer on low heat for 15 – 20 minutes until chicken is cooked through.
  7. Add peas and simmer 2 to 3 more minutes. Garnish with cilantro and serve.

ENJOY!!!


Sun-Dried Tomato Turkey Burgers

Sun-Dried Tomato Turkey Burgers

Happy Foodie Friday!

These delicious and healthy homemade sun-dried tomato turkey burgers will be a great way to start your weekend! With some simple ingredients, ground turkey and sun-dried tomatoes you will be on your way!

Sun-Dried Tomato Turkey Burgers 

Sun-Dried-Tomato-Turkey-Burgers1

 

Makes 4 servings

Prep: 15 Mins

Cook: 8 Mins

Ready In: 23 Mins

Ingredients:

3 Tablespoons Sun Dried Tomatoes

1 Teaspoon Extra Virgin Olive Oil

1 lb Ground Turkey Meat

1 Tablespoon Balsamic Vinegar

2-3 Tablespoons Fresh Basil Chopped

1 Tablespoon Garlic Minced

1 ½ Teaspoon Dijon Mustard

1 Pinch Sea Salt

1 Pinch Black Pepper

 

Instructions

  1. Cover the sun-dried tomatoes in warm water and soak until soft. This will take about 10 minutes, depending on how soft your tomatoes are to start with. Drain and chop the tomatoes into small pieces. Combine with the remaining ingredients and form into 4 patties.
  2. Grill, pan-sear, or bake in the oven at 375°f until done, about 8 minutes. Serve over a large salad.
  3. Note: flavors melt together as they sit so feel free to mix up the ingredients ahead of time. As long as you started with fresh turkey (not frozen), uncooked patties can be frozen for future use.
  4. Enjoy!

 


Mediterranean Shrimp

Mediterranean Shrimp

For dinner tonight Lets keep the menu simple!

Try making this delicious and healthy Mediterranean Shrimp recipe! Ready in just 15 minutes! Shrimp are a unique source of the antioxidant and anti-inflammatory nutrient called astaxanthin, which supports both the nervous system and musculoskeletal system. Shrimp is also high in Selenium and essential Omega-3 fatty acids!

Mediterranean-Shrimp1

Mediterranean Shrimp

Nutritional analysis per serving: calories 267, carbohydrates 11.1 g, fiber 5.5 g, protein 19.2 g, fat 17.2 g, cholesterol 50 mg, sodium 205 mg, calcium 65 mg.

Makes 6 Servings Prep Time: 10 Minutes Cook: 5 Minutes Ready In: 15 Minutes

Ingredients:

1 Pound Raw Shrimp peeled and deveined
1 Pinch Sea Salt and/or Pepper
2 Tablespoon Extra Virgin Olive Oil
1 Small Red Onion Sliced
2 Tablespoons Garlic Minced
2 Cups Grape Tomatoes Halved
2 Tablespoons Fresh Basil Thinly Sliced
¼ Cup Kalamata Olives Diced
4 Cups Baby Spinach

Instructions:

1. Rinse the shrimp and pat dry. Season with the salt and pepper and set aside.

2. In a large sauté pan, heat the olive oil on medium heat, add the onions and garlic, and sauté for 2–3 minutes until the onions lightly crisp.

3. Add the tomatoes and sauté another minute. Add the shrimp and sear 1 minute on each side. Add the fresh basil and olives, combine, and remove from heat.

4. Gently toss in the spinach to wilt.

5. ENJOY!


Chicken and Black Bean Wraps!

Chicken and Black Bean Wraps!

For dinner tonight try making these delicious chicken and black bean wraps in steamed collard greens with avocado and salsa! Homemade and ready in just 25 minutes!

Chicken and Black Bean Wraps in Steamed Collard Greens with Avocado And Salsa

Wraps

Makes 4 Servings Prep: 15 Mins, Cook: 10 Mins, Ready in: 25 Mins

Nutritional analysis per serving: calories 198, carbohydrates 2.1 g, fiber 0 g, protein 22.8 g, fat 11.3 g, cholesterol 66 mg, sodium 156 mg, calcium 11 mg

Ingredients:
½ Tablespoon Ground Cumin
2 Tablespoons Paprika
1 Pinch Cayenne Pepper
1 Pinch Sea Salt
½ Pound Skinless Boneless Chicken Breast
1 Tablespooon Grape Seed or Extra Virgin Olive Oil
1 Tablespoon Fresh Lemon or Lime Juice
1 Cups Water
4 Large Collard Greens
1 Can (15oz) Black Beans Drained
1 Ripe Avocado Sliced
2 Medium Ripe Tomatoes Diced
1 Tablespoon Red Onion Diced
1 Tablespoon Garlic Minced
½ Tablespoon Olive Oil
1 Tablespoon Fresh Cilantro
1 Tablespoon Fresh Lemon Juice
1 Pinch Sea Salt
Optional: Hot Sauce

Instructions

1. In a large bowl, combine the cumin, paprika, cayenne, and salt. Slice the chicken into thin strips and coat in the olive oil or grapeseed oil, then toss in the spices.

2. Heat a large skillet on medium heat and lightly coat with additional oil as needed. Lay the chicken strips in the hot pan and sear on all sides until cooked through, about 5 minutes depending on the thickness of the chicken, sprinkle with lemon or lime juice, and set aside to cool.

3. Place the water in a sauté pan and bring to a boil. Add the collard greens, cover, and cook for 1 minute, then remove and rinse under cold water to cool.

4. To prepare the salsa, combine all the salsa ingredients in a small bowl and stir.

5. To make the wraps, layer the chicken strips, black beans, avocado slices, and fresh salsa on the collard greens. Roll the greens, tucking in the edges. Add the hot sauce for extra heat.

6. ENJOY!


Healthy Lasagna!

Healthy Lasagna!

Hey,

Looking for a tasty and healthy dinner dish? By replacing the lasagna noodles with thinly sliced zucchini you can create a delicious, low carb, and gluten-free lasagna!

Lasagna

Zucchini Lasagna

Makes 8 Servings

Nutritional Analysis per Serving: Calories 345, Fat 17 g Carbohydrates 16 g Fiber 2 g Protein 36 g Sugar 8 g

Ingredients:

1 lb 93% Lean Beef or Ground Turkey

3 cloves garlic

1/2 onion

1 tsp olive oil

salt and pepper

28 oz can crushed tomatoes

2 tbsp chopped fresh basil

3 medium zucchini, sliced 1/8″ thick

15 oz part-skim ricotta

16 oz part-skim mozzarella cheese, shredded (Sargento)

1/4 cup Parmigiano Reggiano

1 large egg

Directions:

1.In a medium sauce pan, brown meat and season with salt. When cooked, drain in colander to remove any fat. Add olive oil to the pan and saute garlic and onions about 2 minutes. Return the meat to the pan, add tomatoes, basil, salt and pepper. Simmer on low for at least 30-40 minutes, covered. Sauce should be thick.

2. Meanwhile, slice zucchini into 1/8″ thick slices, add lightly salt and set aside or 10 minutes. Zucchini has a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel. Tip: Using a Mandoline is a must to slice the zucchini thin.

3. On a gas grill or grill pan, grill zucchini on each side, until cooked, about 1-2 minutes per side. Place on paper towels to soak any excess moisture. Preheat oven to 350°.

4. In a medium bowl mix ricotta cheese, parmesan cheese and egg. Stir well.

5. In a 9×12 casserole spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, then top with the mozzarella cheese and repeat the process until all your ingredients are used up. Top with sauce and mozzarella and cover with foil.

6. Bake 45 minutes covered at 375°, then uncovered 15 minutes. Let stand about 5 – 10 minutes before serving.

Enjoy!