Chicken with Strawberry Avacado Salsa

This is a great summer dish! With strawberries and avacado in season at the moment, the flavors are at their peak, making this all the more delicious. Avacado includes heart-healthy monounsaturated fat, as well as vitamins E, C, and B6. Strawberries are also a great source of vitamin C. Sweet, tangy, creamy, spicy… this is a meal you’ll want to have again and again this summer!



Servings: 4

Ingredients

  • 1 lb chicken breasts
  • 1 tbsp. olive oil
  • 12 strawberries, sliced
  • 1 avacado, diced
  • Juice of 1-2 limes
  • 2 tbsp. fresh cilantro
  • Salt, pepper, and cayenne, to taste
  • Cooked rice, if desired

Directions

  1. Prepare the salsa by combining strawberries, avacado, lime juice, and cilantro. Season with salt, pepper, and cayenne, to taste.
  2. Heat olive oil in a skillet.
  3. Rub chicken with salt, pepper, and cayenne.
  4. Cook chicken in the skillet on medium heat for seven minutes or so on each side, until no longer pink.
  5. Serve the chicken with salsa and over a bed of rice, if desired.

Nutrition Information

  • Serving Size: 1 4-oz piece chicken + 1/2 cup salsa (without rice)
  • Calories: 290
  • Fat: 13g
  • Sodium: 450mg
  • Potassium: 300mg
  • Carbohydrates: 11g
  • Sugar: 4g
  • Fiber: 4g
  • Protein: 4g

*Recipe adapted from Cooking Light, at http://www.myrecipes.com/m/recipe/chicken-cutlets-strawberry-avocado-salsa.

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Banana Roll-Up

With lots of whole grains and peanut-buttery deliciousness, you really can’t go wrong with this banana roll-up. I just love the peanut-butter and banana combo… I realized this is my fourth post in which this pair comes together though. Oops. I just can’t help myself I guess! But anyways, while the roll-up isn’t necessarily low in calories, the healthy fats, fiber and protein make it very filling and will keep you going for a long time! And of course you can eat just half of one which is only 300 calories. It would make a great breakfast or lunch, and half of one makes the perfect pre- or post-workout snack as well. I used to have these at track meets during high school, and after a race I always looked forward to them. Hope you enjoy!

Banana Roll-Up

Servings: 1

Ingredients

  • 1 8″ inch whole-wheat tortilla
  • 2 tbsp peanut butter
  • 1 tsp honey
  • 1/4 cup oats
  • 1 medium banana

Directions

  1. Spread the peanut butter on the tortilla.
  2. Sprinkle with oats and drizzle with honey
  3. Place the banana in the middle and roll it up!

Nutrition Information

  • Serving Size: 1 roll-up
  • Calories: 600
  • Fat: 23g
  • Sodium: 575mg
  • Carbohydrates: 87g
  • Sugar: 26g
  • Fiber: 12g
  • Protein: 17g

Sweet Potato Fries

Not only are these better for you because they’re baked, not fried, but they also contain a boatload of vitamin A! Vitamin A is great for your eyes and even helps you maintain healthy skin by protecting it from sunlight! The added spice make these super flavorful and they’ll make a great side to a simple dinner. Easy to make and great for you, please enjoy 🙂

 

Servings: 4

Ingredients

  • 2 medium sweet potatoes
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp chili powder
  • 1 tsp cumin

Directions

  1. Preheat the oven to 450F.
  2. Peel the potatoes if you like, then cut into strips.
  3. Toss with remaining  ingredients.
  4. Bake on a roasting pan for 30-40 minutes, stirring halfway through.

Nutrition Information

  • Serving Size: 1/2 cup
  • Calories: 115
  • Fat: 7g
  • Sodium: 620mg
  • Potassium: 220mg
  • Carbohydrates: 13g
  • Sugar: 3g
  • Fiber: 2g
  • Protein: 1g

Thai Peanut Pasta

In this dish, you get healthy fat from the peanut butter, a full serving of vegetables, and whole grain from the soba noodles, which are made with buckwheat! Although there are quite a few ingredients, they add loads of flavor and the dish still doesn’t take that long to make! (I’m also working on my picture-taking skills, I hope they’re improving :)).


Servings: 6

Ingredients

  • 8 – 10oz soba noodles
  • 2 cups broccoli florets
  • 1/2 cup chunky peanut butter
  • 1 tbsp. sesame oil
  • 1 tbsp. red curry paste
  • 1 tbsp. honey
  • 2 tbsp. soy sauce
  • juice of 1 lime
  • 1 tbsp. fresh ginger, minced
  • 2 cloves garlic, minced
  • 1/4 tsp. black pepper
  • 1/2 cup shredded carrots
  • 1 red bell pepper, chopped
  • 2 green onions, chopped

Directions

  1. Bring a pot of water to a boil.
  2. Cook the broccoli for 5 minutes, drain and set aside.
  3. Using the same pot of boiling water, cook the soba noodles according to package directions. Drain.
  4. Meanwhile, combine the peanut butter, oil, curry paste, soy sauce, honey, lime juice, ginger, garlic and pepper in a separate bowl.
  5. Mix together the noodles, sauce, broccoli, carrots, and red pepper.
  6. Garnish with green onions and eat!

Nutrition Information

  • Serving Size: 1 1/2 cups
  • Calories: 365
  • Fat: 14g
  • Sodium: 470mg
  • Potassium: 255mg
  • Carbohydrates: 48g
  • Sugar: 9g
  • Fiber: 6g
  • Protein: 13g

*Recipe adapted from The Recipe Critic, at http://therecipecritic.com/2015/01/peanut-ginger-noodles/.


Double Chocolate Banana Chunk Cookies

So… I was suspicious how a cookie with only four ingredients and no added sugar (besides the chocolate chips of course) could actually taste good. I was mistaken. These are so easy, so good, and so chocolate-y! I don’t know about you, but I am a sucker when it comes to chocolate.  These are moist and chewy and even have a hint of banana flavor too! Yum! You can even try them frozen, I highly recommend it. Oh, and by the way, I did not take this picture… Unfortunately my photography skills are not that good yet. (I could probably use some help haha). But anyways, this recipe is from a blog called EatGood4Life, which is written by a registered dietitian named Miryam. She has lots of other great recipes too, so you should check out the blog if you can! I have provided a link to the cookie recipe for you. You can satisfy your sweet tooth with these healthy cookies at only 60 calories a pop!

 

Recipe Link: http://www.eatgood4life.com/double-chocolate-banana-chunk-cookies-gluten-free-and-vegan/

Whole Wheat Banana Pancakes with Peanut Butter Drizzle

There’s nothing better than pancakes for a lazy, relaxed weekend, or any day for that matter. And why not add some variety to your life,  take a chance, and stray from the box mix? These only take a couple minutes longer, they taste better, and they’re even healthier! And rather than your typical butter and syrup, try a peanut butter drizzle! Nutty and slightly sweet, it’ll make the perfect addition to your pancakes!

Servings: 4

Ingredients

Pancakes

  • 1 cup buttermilk*
  • 1 banana, mashed
  • 1 egg
  • 2 tbsp butter, melted and cooled
  • 1 tsp vanilla
  • 1 cup white whole wheat flour
  • 2 tsp sugar
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1/2 tsp cinnamon

*To make your own buttermilk, you can combine 1 cup skim milk plus 1 tbsp vinegar or lemon juice. Allow the mixture to sit for a couple minutes.

Peanut Butter Drizzle

  • 1/4 cup peanut butter
  • 1 tbsp honey

Directions

Pancakes

  1. Whisk all the wet ingredients together until smooth.
  2. In a separate bowl, combine the dry ingredients.
  3. Slowly whisk the dry ingredients into the wet ingredients.
  4. Only stir the mixture until combined, a few lumps are okay. (Stirring too much can make the pancakes tough).
  5. Turn up a greased griddle to medium heat.
  6. Pour about a 1/4 cup of batter onto the griddle for each pancake.
  7. Cook each panacke until small bubbles form on the surface, then flip.
  8. Cook the other side until golden brown, then serve with the peanut butter drizzle! Enjoy 🙂

Peanut Butter Drizzle

  1. Place the ingredients in a microwave safe bowl and microwave for 10-15 seconds, until runny.
  2. Stir and drizzle on top of the pancakes!

Nutrition Information

Pancakes

  • Serving Size: 3 pancakes
  • Calories: 225
  • Fat: 7g
  • Sodium: 300mg
  • Potassium: 185mg
  • Carbohydrates: 34g
  • Sugar: 7g
  • Fiber: 5g
  • Protein: 7g

Peanut Butter Drizzle

  • Serving Size: 1 tbsp
  • Calories: 60
  • Fat: 4g
  • Sodium: 20mg
  • Potassium: 0mg
  • Carbohydrates: 6g
  • Sugar: 5g
  • Fiber: .5g
  • Protein: 2g

*Recipe adapted from Fifteen Spatulas, at http://www.fifteenspatulas.com/whole-wheat-pancakes/.

Sriracha Green Beans

Rather than just steaming green beans… or simply roasting them with some salt and pepper… I thought why not mix things up and spice up these veggies?! Super flavorful and absolutely yummy, they’ll make a great side to any meal. As a future dietitian, I may add that it is recommended you make half your plate fruits and vegetables. So fill up on these! I hope you enjoy them 🙂

IMG_0534

Servings: 4

Ingredients

  • 12 oz. green beans
  • 1 tbsp. oil
  • 2 tsp. sriracha
  • 1 tsp. honey
  • 1 tsp. soy sauce

Directions

  1. Preheat oven to 425F.
  2. Stir together all ingredients in a roasting pan.
  3. Roast for about 13 minutes, until tender. Enjoy!

Nutrition Information

  • Serving Size: 1/2 cup
  • Calories: 65
  • Fat: 4g
  • Sodium: 120mg
  • Potassium: 180mg
  • Carbohydrates: 8g
  • Sugar: 3g
  • Fiber: 3g
  • Protein: 2g 

German Yogurt Dressing

I have no clue why, but this dressing is nowhere to be found in America! And it’s a shame, because it’s delicious and healthy! One of the most common dressings you’ll find in Germany, it’s light but also creamy and oh so flavorful. I hope you’ll give it a try, I promise you won’t be disappointed.

Servings: 8
Ingredients

  • 1 cup plain greek yogurt
  • Juice of 1 lemon
  • 1/2 tsp. lemon zest
  • 1/4 tsp. salt
  • 1/2 tsp. garlic powder
  • 1/2 tsp. dill weed
  • 1/2 tsp. dry mustard
  • 1/2 tsp. oregano
  • 1/8 tsp. black pepper
  • 1 tsp. honey
  • 1 tsp. olive oil
  • 1-2 tbsp. cold water

Directions

  1. Whisk together all ingredients. 
  2. Add more or less water for desired consistency. Enjoy!

Nutrition Information

  • Serving Size: 2 tbsp.
  • Calories: 30
  • Fat: 1g
  • Sodium: 82mg
  • Potassium: 0mg
  • Carbohydrates: 2g
  • Sugar: 2g
  • Fiber: 0g
  • Protein: 3g 

*Recipe adapted from My San Francisco Kitchen, at https://www.mysanfranciscokitchen.com/german-yogurt-salad-dressing/.

Tangy Mac’n Cheese

Mac’n cheese: the ultimate comfort food. Typically, it’s absolutely delicious but not so nutritious. Lucky for you, this recipe happens to be both delicious and nutritious. How? Subbing greek yogurt for butter and cream saves tons of unnecessary fat and calories, so now you can enjoy mac’n cheese without feeling guilty about it!  This recipe also happens to be quicker and easier than most. It’s a little more difficult than the stuff from the box, but much better! This is great served with roasted broccoli, too!

 

Servings: 6

Ingredients

  • 8 oz. elbow macaroni
  • 1 tbsp. olive oil
  • 1 tbsp. all-purpose flour
  • 1/2 cup milk
  • 1 tsp. salt
  • 1/4 tsp. pepper
  • 1 3/4 cup cheese of choice (I like reduced-fat sharp cheddar)
  • 1 cup plain nonfat Greek yogurt
  • 1/4 cup Panko bread crumbs, for topping

Directions

  1. Cook the pasta according to package directions and drain.
  2. Preheat the oven to 400F.
  3. Heat the oil in a saucepan over medium heat.
  4. Whisk in the flour to form a roux, constantly stirring for about 1 minute. Add the milk slowly and contine to constantly stir.
  5. When the sauce is smooth whisk in the salt, pepper, and 3/4 cups of cheese.
  6. Remove this mixture from heat and allow to cool slightly, then whisk in the Greek yogurt.
  7. Next add the pasta and an additional 1/2 cup of cheese and stir well to combine.
  8. Pour into a greased baking dish and top with remaining cheese and breadcrumbs.
  9. Bake for 10 mintues, until the cheese is melted. Yum!

Nutrition Information

  • Calories: 250
  • Fat: 12g
  • Sodium: 600mg
  • Potassium: 40mg
  • Carbohydrates: 19g
  • Sugar: 2g
  • Fiber: 1g
  • Protein: 14g

*Recipe adapted from A Dash of Soul, at http://adashofsoul.com/2014/04/08/greek-yogurt-macaroni-cheese/.

Veggie Spiral

An impressive yet simple side that will impress your friends and family. Bring to a potluck or prepare for an elegant dinner, this is easy and delicious! Plus it’s fun to make. Who doesn’t like making art with food? So bring out your creative side and make this wonderful masterpiece!

 

Servings: 8

Ingredients

  • 2 tbsp. olive oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 2 small russet potatoes, unpeeled, sliced in rounds
  • 1 zucchini, sliced in rounds
  • 1 yellow squash, sliced in rounds
  • 3 large Roma tomatoes, sliced in rounds
  • sea salt and pepper, to taste
  • Dried thyme, to taste
  • 1/2 cup shredded parmesan

Directions

  1. Preheat oven to 375F.
  2. Heat 1 tbsp. of the oil in a skillet. Add the onions and sauté for about 8 minutes, until translucent.
  3. Add the garlic and sauté for another minute.
  4. Spread the onions and garlic in an even layer into the bottom of a greased, round baking dish.
  5. Alternating vegetables, layer them in a spiral in the dish.
  6. Sprinkle the seasonings and drizzle the remaining 1 tbsp. olive oil over the top.
  7. Cover the dish with foil and bake for about 35 minutes.
  8. Uncover the dish, sprinkle with Parmesan, and bake for 25-30 more minutes, until browned. VoilĂ !

Nutriton Information

  • Calories: 105
  • Fat: 5g
  • Sodium: 390mg
  • Potassium: 415mg
  • Carbohydrates: 12g
  • Sugar: 3g
  • Fiber: 2g
  • Protein: 3g

*Recipe adapted from For the Love of Cooking, at http://www.fortheloveofcooking.net/2009/02/vegetable-tian.html.