Crock Pot Sante Fe Chicken

CROCK POT SANTA FE CHICKEN

Recipe From: skinnytaste.com

• 24 oz (1 1/2) lbs chicken breast
• 14.4 oz can diced tomatoes with mild green chilies
• 15 oz can black beans
• 8 oz frozen corn
• 1/4 cup chopped fresh cilantro
• 14.4 oz can fat free chicken broth
• 3 scallions, chopped
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp cumin
• 1 tsp cayenne pepper (to taste)
• salt to taste

Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot.

Season chicken breast with salt and lay on top.

Cook on low for 10 hours or on high for 6 hours.

Half hour before serving, remove chicken and shred.

Return chicken to slow cooker and stir in. Adjust salt and seasoning.

Serve over rice (extra pts)

Enjoy!

Servings: 8 servings

Serving Size: 1 cup

Old Points: 3 pts

Points+: 4 pts
Calories: 190

Fat: 1.5 g

Fiber: 5.6 g

Carbs: 23.1 g

Protein: 21 g

Light Gravy

1 shallot, minced
1 Tbs. butter
1 tsp sage, minced
1/4 tsp. dried rosemary leaves, crushed
1 Tbs. corn starch
2 c. turkey or chicken stock
1/4 c. apple cider, cold
salt and pepper to taste

Saute minced shallot in butter on low heat until carmelized, or light golden brown. Add sage and rosemary and saute one minute. Mix in starch then set aside. Combine stock and cider and bring to a simmer. Stir in starch mixture and stir until thickened. Season to taste with salt and pepper

Wild Rice Mushroom Stuffing

Wild Rice Mushroom Stuffing

8oz. mushrooms, sliced
2 Tbs. butter
1 apple, diced
1/2 yellow onion, diced
2 stalks celery, diced
2 cups wild rice or sprouted brown rice, cooked
6 fresh sage leaves, minced
1/2 c toasted chopped pecans
1/4 c. dried cranberries
1 c. hot turkey or chicken stock
salt and pepper to taste

Saute mushrooms in butter until lighltly browned. Add apples, onions and celery and saute until tender. In a bowl mix rice, sage, pecans, and cranberries,, stir in stock to moisten. Season with salt and pepper. And the saute and lightly oil a baking dish and then add then stuffing. Cover with foil and bake at 350 degrees for 15 minutes, remove foil and bake for 10 more minutes.

Chicken Curry

Serves 6-8
*1 Tbs. coconut oil
*1 medium yellow onion
*2 Tbs. minced ginger root
*4 cloves garlic, minced
*1-2 jalapeno peppers, minced
*1 Tbs. cummin
*1 Tbs. ground coriander
*2 tsp. ground tumeric
*1/8 tsp. ground cloves
*1/4 tsp. ground cardamom
*1 cup diced tomato
*4 cups small cauliflower florets
*4 cups savoy cabbage, cut into 1-inch square pieces
*2 cups chicken stock
*3 breasts of grilled chicken, chopped
*1 1/2 cups frozen peas
*salt to taste
*fresh chopped cilantro

Heat a large saucepan and add coconut oil, ginger, garlic, jalapenos and cummin seeds. Saute about 5 minutes, while stirring, then add all of the seasonings. Add stock, tomato, cauliflower, and cabbage and cook until slightly tender. Add chicken and peas and heat through. Serve on sprouted brown rice or rice of choice and sprinkle with cilantro.

Mexican Bean Salad

http://allrecipes.com/recipe/mexican-bean-salad/detail.aspx

I used less olive oil to make it lighter. I used 1/4 cup.

Roasted Tomato soup

Ingredients

• 2 1/2 pounds fresh tomatoes
• 6 cloves garlic, peeled
• 2 small yellow onions, sliced
• 2 small squash or zucchini, sliced in half length-wise
• 1/4 cup extra-virgin olive oil
• Salt and freshly ground black pepper
• 1 quart chicken stock
• 2 bay leaves
• 1/2 cup chopped fresh basil leaves, (not) optional (for me)
• 1/2 tsp garlic salt

Directions

Preheat oven to 450 degrees F.

Wash, core and cut the tomatoes into halves. Spread the tomatoes, garlic cloves, zucchini and onions onto a baking tray. Drizzle with the olive oil and season with salt and pepper. Roast for 20 to 30 minutes.
Remove roasted tomatoes, garlic, zucchini, and onion from the oven and transfer to a large stock pot. Add 3/4 of the chicken stock and bay leaves. Bring to a boil, reduce heat and simmer for 15 to 20 minutes. Remove bay leaves.
Wash and dry basil leaves, if using, and add to the pot. Use an immersion blender to puree the soup until smooth or puree in food processor in 2 batches. Return soup to low heat, add  garlic salt and adjust consistency with remaining chicken stock, if necessary. Season to taste with salt and freshly ground black pepper.

Serve with crackers or toasted shelled pumpkin seeds.

Curried Cashew, Pear, and Grape Salad

This is soooo good! You can put less dressing on to make it a bit lighter.

http://allrecipes.com/recipe/curried-cashew-pear-and-grape-salad/detail.aspx

Hearty Bean and Pasta Stew

Hands-on - 20 min. Simmer - 12 min. Serves 12

Have you always thought beans required some sort of meat for flavoring?

This recipe is a good example of how beans can taste great without meat. You must try this!

2 med onions

1 green bell pepper, seeded

2 T olive oil

1 tsp minced garlic (2 cloves)

1 can (14½ oz) diced tomatoes

1 can (14½ oz ) chicken broth

4 cups vegetable juice

2 cups water

1 can (15 oz) each pinto beans, garbanzo

beans and kidney beans

2 T low-sodium chicken bouillon

1 T dried oregano

2 tsp dried basil

1/4 tsp red pepper flakes (opt)

25 grinds fresh ground pepper

2 cups whole-wheat small pasta shells,

macaroni or corkscrews, dry

12 T reduced-fat shredded

mozzarella cheese

12 tsp grated Parmesan cheese

Chop onion and pepper into pieces.

Heat oil in a large nonstick pot. Add onion,pepper, and garlic.

Sauté for 3 minutes on medium heat.

Add broth, vegetable juice, diced tomatoes, and water to pot.
 Open cans of beans. Rinse and drain in colander. Add to pot.

Add  seasonings and bouillon, mix thoroughly. Bring pot to a boil.

Add  pasta to pot. Set timer for 12 minutes.

Sprinkle 1 T mozzarella and 1 tsp Parmesan cheese

on top of individual servings.

 

Nutrition information for 1 cup serving with mozzarella and Parmesan

300 calories

15% calories from fat

5 g fat

1 g trans. fat

9 g fiber

4 mg cholesterol

480 mg sodium

15 g protein

52 g carbohydrates

10 g sugars

This dish will

keep in the

refrigerator for

up to 5 days

and also

freezes

Asian Turkey Lettuce Wraps

These are from my friend Sarah:

1 pound Honeysuckle White Ground Turkey Breast
1 teaspoon vegetable oil
1 red or green bell pepper, diced 
1/2 cup green onions, sliced
1 1/2 tablespoons ginger root, finely grated
3 cloves garlic, minced
1 tablespoon soy sauce
1/2 teaspoon red pepper flakes
1/3 cup hoisin sauce
1/4 cup sliced almonds, toasted 

8 iceberg lettuce leaves, washed, dried, chilled

Sauté bell pepper in vegetable oil for two minutes.

Add turkey, green onions, ginger, red pepper flakes and garlic. Stir while cooking for 5 minutes, until turkey is no longer pink.
Add soy sauce and hoisin sauce.

Heat thoroughly for one minute.
Place 1/8th of turkey mixture into each lettuce leaf. Roll up tightly and serve immediately.

(8 servings) Per Serving- Calories: 118; Total Fat: 3 g;

Carbs: 9g; Protein: 15 g

Grilled Chile-Lime Shrimp

From Better Homes and Gardens

1 tsp finely shredded lime peel
juice of 1 lime
1 jalapeno finely minced
1 Tbs. minced garlic
2 Tbs. soy sauce
3 Tbs. olive oil
1 tsp. chili powder
1/4 tsp. cayenne
2 Tbs. chopped cilantro
1 Tbs. honey
1 1/2 lb. uncooked medium shrimp (peeled and deveined)

Preheat grill to medium high heat. Combine all ingredients except shrimp. Place shrimp in a resealable bag and add sauce and marinat 20 min to 1hr. in refridgerator. Grill shrimp until pink.

Thai Chicken Tacos

1 lime halved
1 lb. breast of chicken cut into 1/2 inch strips
1/4 c. choppped fresh cilantro
1 large shallot, finely chopped
3 cloves garlic, minced
1 Tbs. fish sauce
2 tsp. soy sauce
1/2 tsp crushed red pepper
1 tsp. hot chili sauce
2 Tbs. vegetable oil
16 corn tortillas
1 recipe cabbage slaw

1. juice one lime half. In bowl stir togehter chicken, cilantro, shallot, garlic, and lime juice, fish sauce, soy sauce, pepper, and chili sauce. Cover and refrigerate 1 hour. In large skillet cook chicken mixture in hot oil over medium heat. Cook about 5 minutes until chicken is cooked.
2. To serve layer two tortillas, top with chicken then cabbage slaw.

Cabbage Slaw
In bowl toss 1/2 c. shredded carrot, 1/2 c. sliced green onions, 2 c. shredded napa cabbage, 1/3 c. sliced radishes, 1/4 c. chopped fresh cilantro, 1/4 c. chopped peanuts. Add 1/4 c. rice vinegar; toss.

High Fiber Breakfast Muffins

These are not super sweet but a moist, yummy, and healthy muffin. If you like your muffins sweeter you could split them and serve with honey.

3/4 c. wheat flour
1/4 c. milled flax seed
1/2 c. oat flour ( I put oatmeal in my food processor until fine)
1 c. low fat buttermilk
1/3 c. half coconut oil, half apple sauce
1 egg
2/3 c. brown sugar, unpacked
1/2 tsp. vanilla extract
1 c. all purpose flour
1 tsp. baking soda
1 tsp baking powder
1/2 tsp salt
 1/2 c. chopped pecans
1 banana mashed
Frozen blueberries thawed, if desired.

Preheat oven to 375 degrees. Line muffin tins with liners.
Mix first 3 ingredients with the buttermilk and let stand for 10 minutes.
Beat the oil, egg, sugar, and vanilla then add this to the first mixture.
 In a separate bowl mix flour, baking soda, baking powder, and salt. Sift this into the buttermilk mixture. Add mashed bananas and nuts. Bake for about 14 minutes.

Honey Whole Wheat Pizza Dough

This makes one slightly thicker crust. I doubled for 2 pizzas.

Ingredients

• 1 (.25 ounce) package active dry yeast
• 1 cup warm water
• 2 cups whole wheat flour
• 1/4 cup wheat germ or milled flax seed (which is what I used)
• 1 teaspoon salt
• 1 tablespoon honey

Directions

1. Preheat oven to 450 degrees F (175 degrees C).
2. In a small bowl, dissolve yeast in warm water. Let stand until creamy, about 10 minutes.
3. In a large bowl combine flour, milled flax or wheat germ and salt. Make a well in the middle and add honey and yeast mixture. Stir well to combine. Cover and set in a warm place to let rise for about an hour. 
4. Roll dough on a floured surface adding more flour if it's too sticky and poke a few holes in it with a fork. Put on a pizza stone and add toppings of your choice.
5. Bake in preheated oven for 15 to 20  minutes, or until desired crispiness is achieved.

Nutritional Information

Amount Per Serving  Calories: 83 | Total Fat: 0.6g |

P90X Oatmeal Pancakes

Oatmeal Pancakes
1/2 cup quick-cooking oats (I used oat flour which is basically ground oats)
1/2 cup low-fat buttermilk
1/2 cup skim milk (I added more to thin out, they seemed too thick)
2 egg whites
1 TBS canola oil
2 TBS brown sugar, packed
1/2 tsp salt, or to taste
1 tsp baking powder
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1 tsp cinnamon
1/2 tsp baking soda

In a medium bowl, combine the oats, buttermilk, and milk. 

Beat in the egg whites and oil and mix well.  Add the sugar, salt, and cinnamon, then the baking powder, baking soda, and flour.  Stir just until moistened.

Heat a lightly oiled or nonstick griddle over medium-high heat(375 degrees for electric frying pan).  For each pancake, pour about 1/2 cup batter onto the griddle.  Turn when the tops are covered with bubbles and the edges look cooked.  Turn only once.

Per serving(1 serving is 3 pancakes)
228 calories
5 g total fat(19% calories from fat)
9 g protein
37 g carbohydrate
2 mg cholesterol
468 mg sodium

Shrimp Fra Diavalo over Fettucini

10 oz. cleaned shrimp with tails removed
1 Tbs. minced garlic
1 small can tomatoe sauce
1 15 oz. can diced tomatoes, drained
2 Tbs. olive oil
1 tsp red pepper flakes (less if you don't like spicy)
1 tsp. basil (dried)
1 tsp. salt

Saute garlic and red pepper for a few minutes then add shrimp, tomatoes and sauce. cook until shrimp is pink. Serve over cooked fettucini and a side of veggies.

Halibut with Black Bean Relish

This is for one person so multiply for the # of people you are serving

6 oz. Halibut filet or steak
1 tsp. chopped fresh rosemary, or 1/2 tsp dried
1 tsp. chopped fresh dill or 1/2 tsp dried
1 tsp. chopped fresh parsley or 1/2 tsp dried
salt and pepper
Season halibut and grill on each side for about 5 minutes or until cooked through and moist and flakey.

Sauce:
1/4 c. black beans
2 Tbs. minced red onions
2 Tbs. diced tomatoes
2 Tbs. lemon juice
1 Tbs. minced cilantro
1 tsp. dried cumin
salt and pepper to taste

Warm French Lentil Salad

I got this recipe out of Good Housekeeping.

1 c. French green lentils ( I used regular green) rinsed
3 sprigs fresh oregano
Cook these is 3 cups boiling water until liquid is gone ( about 30 minutes)

1 c. chopped onion
3 stalks celery, chopped
1 yellow and one red bell pepper, chopped
2 Tbs. olive oil
salt and pepper
3 Tbs. red wine vinegar
1 Tbs. fresh dill, chopped
1 tsp. chopped fresh oregano
6 oz. baby spinach
2 oz. feta

Cook onion and celery in 1 Tbs. olive oil for 7 minutes. Add peppers, 2 Tbs. water, 1/4 tsp salt and 1/4 tsp. pepper. Cook for 5 minutes
Discard oregano sprigs from cooked lentils, transfer to a bowl and add 1 Tbs. olive oil, red wine vinegar, dill, oregano and another 1/4 tsp. salt and pepper. Add onion and pepper mixture to this and divide spinach among 4 plates, top with lentil mixture and sprinkle with feta.
 YUM!!

Crock Pot Refried Beans

My sister sent me this recipe and it is so good for you and no fat is added. The flavor is great! My whole family loved this.


3 cups dry pinto beans
1 onion, diced (I used dehidrated onions and reduced them to 3/4 cup)
9 cups of water
5 tsp salt
1 3/4 tsp pepper
2 tbsp minced garlic
1 tsp cumin

Put all ingredients in crock pot and cook on high for 6-8 hours.  After beans are soft, drain all liquid, saving the liquid.  Mash beans with a mixer.  Add enough liquid back in to your desired consistency. 

We served these in a burrito shell with lettuce and tomatoes and reduced fat cheddar cheese. As a side I made baked chips. I take corn tortillas and cut them into triangles and sprinkle with seasoning salt then bake them until golden brown. My kids like these more than fried chips and they would be great dipped in the beans.

White Corn Tortilla Soup

In 2 tsp. olive oil fry for 5 minutes:

2 seven inch corn tortillas, cut into strips
1 1/2 Tbs. minced fresh garlic
2 Tbs. minced white onion

Blend this in blender together until smooth with:

1 quart chicken stock
Pour this mixture in large soup pot

Blend in blender:

1/2 lb  frozen white corn kernels
2 15 oz. cans of fire roasted diced tomatoes (these are at both Smiths and Harmons)
1 small can of tomatoe paste
2 1/2 tsp. cumin
1 Tbs. salt
1/8 tsp. ground pepper
1/2 tsp. chili powder
1 1/2 c. water

Pour this into pot and add another 1/2 lb. frozen corn  and 1 or 2 can white kidney beans (depending on how much you like). Serve with baked tortilla strips, cilantro, and reduced fat shredded cheddar cheese. I also like this with some lime squeezed in it at the table.

Honey Mustard Grilled Chicken

My whole family loved this! We served it with the Spinach Salad with Mangos.

http://allrecipes.com/Recipe/Honey-Mustard-Grilled-Chicken/Detail.aspx

Spinach Salad with Mango

I wish I would have taken a picture of this because it was pretty.

Ingredients

• 3/4 cup blanched slivered almonds (or a variety of nuts. I had several small batches of different kinds-pinenuts, almonds, and pecans). I candied the nuts by whipping 1 egg white and adding the nuts to this then adding  1 tsp brown sugar and a sprinkle of cinnamon. I then toasted this in a pan until golden.
• 1/4 cup red wine vinegar
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• 2 teaspoons dry mustard
• 1/4 teaspoon chopped fresh tarragon
• salt and freshly ground black pepper to taste
• 1 bunch fresh spinach - rinsed, dried and torn into bite size pieces (or baby spinach left whole)
• 2 mangos - peeled, seeded, and cubed
• 2 Tbs. crumbled feta or blue cheese

Make the dressing with ingredients 2-7 then toss with mangos, nuts, and spinach. If you like the dressing a bit sweeter then add 1 tsp brown sugar to the dressing.

I loved this served with honey mustard grilled chicken.

Spicy Butternut Squash Soup with Coconut, Green Curry, and Ginger

This is a great recipe my friend Tiffany sent to me. She got it from Mary and Sarah cooking thymes two.

• 1 heaping tablespoon coconut oil (see note) or canola oil
• 1 medium onion, chopped
• 2 tablespoons grated ginger, or 3 tablespoons chopped
• 1/2 tablespoon curry powder
• 1/2 teaspoon kosher salt, plus more to taste
• 1 medium butternut squash, peeled and cut into chunks (about 6-7 cups, a scant 11/2 pounder)
• 4 cups homemade chicken broth, or one 32-ounce tetra brick container organic chicken broth
• 1 teaspoon green curry paste (Mae Ploy is the brand we prefer, but Thai Kitchen works just fine)
• 1/2 cup organic coconut milk (Native Forest puts out a really nice one)
• 1 1/2 tablespoons turbinado or brown sugar, plus more if necessary
• 1/2 lime
• cilantro and lime wedges for garnish (optional)

Place a heavy-bottomed 4-quart saucepan over medium heat and add the coconut oil. Add the onions and the ginger. Stir in the curry powder and the salt. Cook, with an occasional stir until soft, about 5-7 minutes, until onions are soft and translucent. They should smell really fabulous at this point. Add the squash. Cook for a few minutes, stirring lots to ensure that the onions don’t burn. It’s important that you get some good caramelization at the bottom of the pan. Add the chicken broth and the green curry paste and bring to a boil.  Reduce heat to a simmer. Cook for about a half hour, stirring occasionally, or until the squash is tender. (You can cook it a bit longer if you want the soup to be “squashed,” or a little less if you want a brothier consistency with firmer bites of squash.) Finally, stir in the coconut milk, sugar and lime. Taste and adjust seasoning with more salt if needed. Each butternut squash has its own unique concentration of sugars, so add more sugar if needed. Garnish with cilantro leaves and or a lime wedge.
Serve over a bed of rice or just as is.

Lentil and Tempeh Sloppy Joes

*tempeh is a soy product that is higher in protein and other nutrients than tofu and is more of a packed rice texture. It is found in better supermarkets by the tofu. I found it at Smiths.
* look for BBQ sauce that is lower or has no corn syrup. I used Stubb's
1/2 c. lentils
1Tbs. olive oil
1 onion diced
1 red bell pepper, minced
8 oz. tempeh, crumbled
1 4oz. can chopped green chiles
1 c. bbq sauce
1/2 c. ketchup
1 Tbs. chili powder
1 Tbs. brown sugar
1 Tbs. Worcestershire sauce
1 Tbs. red wine vinegar
1 tsp. Dijon mustard
Salt and pepper to taste
Whole wheat buns
Sliced avacado

Place lentils in saucepan and cover with plenty of water. Boil until tender, about 45 minutes, and drain.

In a large skillet, heat olive oil over medium heat. Add onion and red bell pepper and saute until tender, about 10 minutes. Add garlic and cook for 1 more minute. Stir in crumbled tempeh and chiles, cook for about 2-3 minutes, stirring occasionally.  Add lentils, BBQ sauce, ketchup, chili powder, sugar, Worcestershire, vinegar, Dijon, and 1/2 c. water. Reduce heat to low and let simmer 15 minutes, stirring occasionally. Season with salt and pepper to taste. Serve on toasted buns and top with slices avocados.

Black Bean Veggie Enchiladas with Pumpkin Sauce

These tortillas do get a bit soggy and will fall apart, but they still taste great. The alternative is to fry the tortilla shells in oil for a few second, but I don't think it is worth the fat and calories.

Sauce:
1- 15oz. can pure pumpkin
2 c. water
4 cloves garlic
1 jalapeno
1 Tbs. chili powder
1 tsp. kosher salt
1/4 tsp. black pepper

Blend in blender until smooth

Enchiladas:

1- 15 oz. can black beans, drained and rinsed
1- 10 oz. bag frozen corn, thawed
1- 10oz. box frozen spinach, cooked and squeezed of excess water
3 c. shredded low fat sharp cheddar cheese
6 scallions, whites only, chopped
1 jalapeno, minced
2 tsp. chili powder
1 tsp garlic salt
1 tsp. cumin
16 corn tortillas
cilantro

Preheat oven to 400 degrees

Pour 3/4 c. sauce into 9x13" baking dish. In large bowl mix mix everything except the last two ingredients. Warm tortillas between two damp paper towels in the microwave for 1 minute. Put a mound of bean mixture on each tortilla and roll up and place seam side down in baking dish. Pour remaining sauce over and top with one cup of cheese. Bake for about 20 minutes or until cheese and sauce are bubbly. Garnish with cilantro.

Lentil Soup with Lemon

http://allrecipes.com/Recipe/Lentil-Soup-with-Lemon/Detail.aspx

I added some lime tortilla strips (the kind from the store sold as a salad topping) for garnish and yummy crunch.

Spicy Black Bean Chili

1 cup long grain white rice
3/4 tsp. salt
2 tsp. olive oil
4 scallions, thinly sliced
3 cloves garlic, minced
1 pickled jalapeno, chopped
1 red bell, diced
1 zucchini, quartered lengthwise and cut into 1/2" pieces
1 can diced tomatoes
1 can black beans
1 can V-8 juice (5 1/2 oz.)
1/2 c. chopped cilantro
2 Tbs. lime juice
1 tsp. chili powder

Cook rice in 2 1/2 c. water and 1/4 tsp. salt for about 17 minutes.

In large saucepan heat oil; add scallions, garlic, and jalapeno; cook until softened (4 minutes). Add bell pepper and zucchini and cook 5 minutes.

Stir in tomatoes, beans, V-8, cilantro, lime, chili powder, and 1/2 tsp. salt. Cook 7 minutes. Serve over rice.

Skinny Stuffed Artichokes- My favorite!

This is really one of my favorites! It is too much work to stuff them so I will change this recipe so that you can just serve the artichoke with the salad/stuffing and just scoop it on each leaf as you eat it.
 Serves 4 but I double the salad part and have it for leftovers

4 large artichokes
2 lemons
2/3 c. bulgur
1 clove garlic, minced
1 1/2 c. chicken broth or veggie broth, divided
2 medium carrots
2 cups chopped fresh spinach
1/4 c. crumbled feta
1/4 c. pine nuts, toasted
1/2 teaspoon dried oregano
1/2 teaspoon ground black pepper
1 Tbs. olive oil

Cook Artichokes for 25 minutes in a large pot of boiling water seasoned with the juice of half a lemon.
While artichoke cooks place bulgur and garlic in a hea tproof bowl. Boil 1 cup of broth and pour over bulgur. Cover and let sit for 30 minutes..
Mix in next 7 ingredients and drizzle with olive oil and the rest of the lemon juice, salt if desired. Preheat oven to 350  and bake this in an oven safe dish for about 15 minutes. Serve with the artichoke. Yummy!

1 artichoke and 1 1/2 c. filling has:
 345 calories (or less since I cut back on the feta and olive oil in this recipe that I put up)
18g. (or less) fat
40g. carbs
14g. protein
163 mg calcium
4 mg iron
374 mg sodium

Lima Spinach Scramble

1 large can lima beans
1 Tbs. margarine
1/2 c. chopped onion
2 cloves garlic
black pepper to taste
8 egg whites
1 egg with yoke
1/4 c. cooked chopped fresh spinach ( spinach shrinks a lot so you can cook quite a bit)
Salt to taste

Cook onions and garlic in butter, stir in beans, pepper, and salt and cook 1 minute.
In bowl beat the egg , egg whites and spinach. Pour this over the beans and scramble.

This is great served with dark rye bread and smoothies.

Tropical Citrus Shrimp

1 1/2 lbs med shrimp diced ( you can use already cooked or cook it yourself. I like the shrimp at Harmons that is already cooked)
2/3 c. fresh orange juice
1/4 c. fresh lemon juice
1/4 fresh lime juice
1/4 c. unsweetened  pineapple juice
1 mango peeled and diced
1c. diced jicima
1/2 c. fresh cilantro, chopped
1 jalapeno chile, seeded, minced
1 avocado, diced
1 Tbs. olive oil
 salt and pepper to taste

Let shrimp marinate in fruit juices for 30 minutes then add the rest of the ingrdients and let sit in the fridge for another 30 minutes. Serve with baked tortilla chips.

Chicken Stir-Fry with Broccoli, Mushrooms, and Snow Peas

2 grilled chicken breasts, diced
2 cups broccoli florets
1 1/2 cup sliced mushrooms
2 cups snow peas
2 Tbs. soy sauce
1/4 c. chicken broth
2 tsp sesame oil
1 1/2 cups cooked brown rice

Cook all veggies until slightly softened (6 to 8 minutes) in sesame oil and chicken broth. Add soy sauce and serve over rice.

Tangy Bean Salad

2 cans garbanzo beans, drained and rinsed
2 cans kidney beans, drained and rinsed
4 stalks of celery, chopped
2 tomatoes, chopped
2 tsp olive oil
lemon juice from 1 fresh squeezed lemon
salt to taste
1 1/2 tsp lemon pepper

Mix all of the ingredients together and let marinate for at least 20 minutes. This is good served with grilled fish or chicken or even just some homemade baked tortilla chips.

Healthy Garden Salad

http://allrecipes.com/Recipe/Healthy-Garden-Salad/Detail.aspx

Tasty Lentil tacos

http://allrecipes.com/Recipe/Tasty-Lentil-Tacos/Detail.aspx

I added some hot sauce to these and cooked them a bit longer and they were yummy!

Low-Fat Alfredo

16 oz. Fettucini (I make homemade and use half wheat half white flour)
2 Tbs. Butter
4 Tbs. Flour
2 1/2 c. skim milk
1 tsp. Salt
1/3 tsp Ground pepper
1 c. Shredded parmesan cheese
1 1/2 c. Chopped steamed broccoli

Cook the fettucini until al dente while you steam broccoli.
Sauce: melt butter in medium saucepan. Add flour and stir for one minute. Wisk in milk slowly while it thickens. Stir in salt and pepper. Remove from heat after thickened and add parmesan cheese and broccoli. Pour over fettucini and serve!