CREAMY CHICKEN SALAD WITH YOGURT AND APPLES

Ingredients

1 cup low-fat cottage cheese
2 teaspoons lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey
2 tablespoons nonfat plain yogurt
2 tablespoons nonfat milk
1/2 teaspoon salt
Ground black pepper, to taste
1 pound cooked skinless, boneless chicken breast, chopped
3/4 cup finely chopped celery
2 green onions, thinly sliced
1 granny smith apple, cored, peeled and chopped

Directions

Put cottage cheese, lemon juice, mustard, honey, yogurt, milk, salt and pepper into the blender and purée until smooth; set aside.

Put chicken, celery, onions and apples into a large bowl. Pour over cottage cheese mixture and stir gently to coat. Serve immediately or cover and chill until ready to serve.

Nutritional Info

Per Serving:
210 calories (35 from fat)
4g total fat
1.5g saturated fat
80mg cholesterol
510mg sodium
9g carbohydrates
1 g dietary fiber
7g sugar
34g protein

KALE SALAD

Ingredients

2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 teaspoon chili powder
1/2 teaspoon fine sea salt
2 bunches kale, stems and tough ribs removed, leaves very finely chopped (about 6 cups)

Directions

In a large bowl, whisk together oil, lemon juice, chili powder and salt. Add kale, toss to combine and serve.

Nutritional Info

Per Serving:
130 calories (50 from fat)
6g total fat
1g saturated fat
290mg sodium
19g carbohydrates
4 g dietary fiber
6g protein

Turkey & Balsamic Onion Quesadillas

INGREDIENTS

1 small red onion, thinly sliced
1/4 cup balsamic vinegar
4 10-inch whole-wheat tortillas
1 cup shredded sharp Cheddar cheese
8 slices deli turkey, preferably smoked (8 ounces)

DIRECTIONS

Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.
Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.

NUTRITION

Per serving:
328 calories
12 g fat
6 g sat
30 g carbohydrates
24 g protein
2 g fiber

Fried Rice Restaurant Style

Ingredients

2 cup enriched white rice
4 cup water
2⁄3 cup baby carrot, chopped
1⁄2 cup frozen green peas
2 tbsp vegetable oil
2 egg
1 soy sauce, to taste
1 sesame oil, to taste

Directions

In a saucepan, combine rice and water. Bring to a boil. Reduce heat, cover, and simmer for 20 minutes.
In a small saucepan, boil carrots in water about 3 to 5 minutes. Drop peas into boiling water, and drain.
Heat wok over high heat. Pour in oil, then stir in carrots and peas; cook about 30 seconds. Crack in eggs, stirring quickly to scramble eggs with vegetables. Stir in cooked rice. Shake in soy sauce, and toss rice to coat. Drizzle with sesame oil, and toss again.
Serves : 8

Seven Layer Taco Dip

Ingredients

1 package (1 ounce) taco seasoning mix
1 can (16 ounce) refried beans
1 package (8 ounce) cream cheese, softened
1 container (16 ounce) sour cream
1 jar (16 ounce) salsa
1 large tomato, chopped
1 green bell pepper, chopped
1 bunch scallion, chopped
1 small head iceberg lettuce, shredded
1 can (6 ounce) sliced black olives, drained
2 cup cheddar cheese, shredded

Directions

In a medium bowl, blend the taco seasoning mix and refried beans. Spread the mixture onto a large serving platter.
Mix the sour cream and cream cheese in a medium bowl. Spread over the refried beans.
Top the layers with salsa. Place a layer of tomato, green bell pepper, green onions and lettuce over the salsa, and top with Cheddar cheese. Garnish with black olives.
Serves : 56

LEMON BLUEBERRY CAKE

Ingredients

1/4 cup canola oil, plus more for oiling the pan
2 tablespoons cornmeal
2 cups plus 1 tablespoon flour
1 1/2 teaspoon baking powder
1 1/2 teaspoon baking soda
1/4 teaspoon fine sea salt
1 1/2 cup sugar
1/4 cup lemon juice
Finely grated zest of 2 lemons
1 egg plus 2 egg whites, lightly beaten
2/3 cup lowfat buttermilk
1 tablespoon pure vanilla extract
3 cups fresh or frozen blueberries

Directions

Preheat the oven to 350°F. Oil a 7×11-inch baking pan and set it aside.

In a large mixing bowl, whisk together cornmeal, 2 cups of the flour, baking powder, baking soda, salt and sugar. Stir in lemon juice, zest, oil, egg and egg whites, buttermilk and vanilla, stirring after each addition until combined and smooth. Toss blueberries with remaining 1 tablespoon flour in a large bowl then gently fold into batter.

Pour batter into prepared pan and bake for 45 minutes, or until a toothpick inserted into the center comes out clean. Set aside to let cake cool until just warm then cut into squares and serve.

Nutritional Info

Per Serving: Serving size: 1 slice
200 calories (35 from fat)
4g total fat
1g sat fat
15mg cholesterol
220mg sodium
37g carbohydrates
1 g dietary fiber
22g sugar
3g protein

PUMPKIN CHOCOLATE CAKE

Ingredients

1/4 cup canola oil, plus more for greasing
1 cup whole wheat pastry flour
1/3 cup cocoa powder
2 teaspoons pumpkin pie spice
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup sugar
2 eggs
1 (15-ounce) can pumpkin purée
1 teaspoon pure vanilla extract
Powdered sugar, for dusting (optional)

Directions

Preheat oven to 350°F. Grease an (8-inch) square baking pan with oil and set aside.

In a large bowl, whisk together flour, cocoa powder, pumpkin pie spice, baking powder, baking soda and salt. In a separate bowl, whisk together oil, sugar, eggs, pumpkin and vanilla. Whisk flour mixture into pumpkin mixture until well combined then transfer batter to prepared pan.

Bake until the cakes pulls away from the sides of the pan and a toothpick inserted in the center comes out clean, 40 to 50 minutes. Set aside to let cool then cut into squares and dust with powdered sugar, if you like.

Nutritional Info

Per Serving: Serving size: 1 piece
180 calories (50 from fat)
6g total fat
0.5g saturated fat
35mg cholesterol
160mg sodium
29g carbohydrates
3 g dietary fiber
18g sugar
3g protein