1 Serving
268 Calories
5 grams Protein
53 Carbs
6 grams Fat
4 grams Fiber
1/4 cup mango cubes
1/4 cup mashed ripe avocado
1/2 cup mango juice
1/4 cup fat-free vanilla yogurt
1 tablespoon freshly squeezed lime juice
1 tablespoon sugar
6 ice cubes
Combine all ingredients in a blender. Process until smooth. Pour into a tall glass. Garnish with sliced mango or strawberry, if desired.
Tuesday, September 29, 2009
Chocolate Oatmeal Cookies
Need a chocolate fix? Bake these cookies without feeling guilty. This recipe swaps butter with canola oil to slash fat and uses whole wheat flour and rolled oats to double the fiber. The ground cinnamon may help control blood sugar. You'll fall in love at first bite...
Makes approximately 40 cookies
62 Calories
2 grams Fat
11 Carbs
1 gram Fiber
1 gram Protein
1/2 cup whole wheat flour
1/2 cup all purpose flour
3 tablespoons unsweetened cocoa powder
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 cup unsweetened applesauce
1/4 cup canola oil
1/2 cup packed brown sugar
3/4 cup confectioners sugar
1 large egg
1 teaspoon vanilla
1 1/4 cups rolled oats
1/2 cup chopped dates
Preheat the oven to 350. Coat no stick baking sheets with no stick spray or line with parchment paper.
In a small bowl, combine the whole wheat flour, all purpose flour, cocoa powder, baking powder, baking soda, salt and cinnamon.
In a large bowl, combine the applesauce, oil, brown sugar, confectioners sugar, egg and vanilla. Mix until well blended. Add the flour mixture and mix well. Stir in the oats and dates. Drop by rounded teaspoonfuls onto the prepared baking sheets, leaving two inches between cookies. Bake for 10-12 minutes, or until very lightly browned. Do not overbake. Remove the cookies to a wire rack to cool. Or, if using parchment paper, slide the cookies and paper onto a countertop to cool.
Makes approximately 40 cookies
62 Calories
2 grams Fat
11 Carbs
1 gram Fiber
1 gram Protein
1/2 cup whole wheat flour
1/2 cup all purpose flour
3 tablespoons unsweetened cocoa powder
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 cup unsweetened applesauce
1/4 cup canola oil
1/2 cup packed brown sugar
3/4 cup confectioners sugar
1 large egg
1 teaspoon vanilla
1 1/4 cups rolled oats
1/2 cup chopped dates
Preheat the oven to 350. Coat no stick baking sheets with no stick spray or line with parchment paper.
In a small bowl, combine the whole wheat flour, all purpose flour, cocoa powder, baking powder, baking soda, salt and cinnamon.
In a large bowl, combine the applesauce, oil, brown sugar, confectioners sugar, egg and vanilla. Mix until well blended. Add the flour mixture and mix well. Stir in the oats and dates. Drop by rounded teaspoonfuls onto the prepared baking sheets, leaving two inches between cookies. Bake for 10-12 minutes, or until very lightly browned. Do not overbake. Remove the cookies to a wire rack to cool. Or, if using parchment paper, slide the cookies and paper onto a countertop to cool.
Spinach-Artichoke Dip
10 Servings (2 1/2 cups)
Following is per 1/4 cup or 1 Serving:
60 Calories
1 gram Fat
9 Carbs
3 grams Protein
1 (10 ounce) box frozen cut spinach, cooked, cooled and squeezed to drain
1/2 cup artichoke hearts (from 14 oz can), drained, finely chopped
2 medium green onions, chopped (2 tablespoons)
1 small clove garlic, finely chopped
1 1/2 cups fat-free sour cream
1/4 cup freshly grated parmesan cheese
1/4 cup fat-free mayonnaise
1/4 teaspoon coarse salt (kosher or sea salt)
1/4 teaspoon pepper
In medium bowl, mix all ingredients. Refrigerate 2 hours before serving.
Following is per 1/4 cup or 1 Serving:
60 Calories
1 gram Fat
9 Carbs
3 grams Protein
1 (10 ounce) box frozen cut spinach, cooked, cooled and squeezed to drain
1/2 cup artichoke hearts (from 14 oz can), drained, finely chopped
2 medium green onions, chopped (2 tablespoons)
1 small clove garlic, finely chopped
1 1/2 cups fat-free sour cream
1/4 cup freshly grated parmesan cheese
1/4 cup fat-free mayonnaise
1/4 teaspoon coarse salt (kosher or sea salt)
1/4 teaspoon pepper
In medium bowl, mix all ingredients. Refrigerate 2 hours before serving.
Barbecue Portobello Quesadillas
4 Servings
311 Calories
43 Carbs
13 grams Fat
11 grams Protein
5 grams Fiber
1/2 cup barbecue sauce
1 tablespoon tomato paste
1 tablespoon cider vinegar
1 chipotle chile in adobo sauce, minced, or 1/4 teaspoon ground chipotle pepper
1 tablespoon plus 2 teaspoons canola oil, divided
1 pound portobello mushroom caps (about 5 medium), gills removed, diced
1 medium onion, finely diced
4 (8-10 inch) whole wheat tortillas
3/4 cup shredded monterey jack cheese
Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.
Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.
Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3-4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.
311 Calories
43 Carbs
13 grams Fat
11 grams Protein
5 grams Fiber
1/2 cup barbecue sauce
1 tablespoon tomato paste
1 tablespoon cider vinegar
1 chipotle chile in adobo sauce, minced, or 1/4 teaspoon ground chipotle pepper
1 tablespoon plus 2 teaspoons canola oil, divided
1 pound portobello mushroom caps (about 5 medium), gills removed, diced
1 medium onion, finely diced
4 (8-10 inch) whole wheat tortillas
3/4 cup shredded monterey jack cheese
Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.
Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.
Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3-4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.
Monday, September 14, 2009
Pineapple Salsa
4 Servings
35 Calories
0.6 grams Protein
0.8 grams Fat
7 carbs
1 gram fiber
2 cups finely chopped fresh pineapple
1 cup seeded, diced, unpeeled tomato
1/2 cup peeled, seeded, and diced cucumber
1/4 cup finely chopped shallot
3 tablespoons chopped fresh cilantro
1 tablespoon finely chopped jalapeno
1 1/2 tablespoons red wine vinegar
1 teaspoon extra-virgin olive oil
1/8 teaspoon salt
1 clove garlic, minced
Combine all of the ingredients in a medium bowl, and toss well. Let stand at room temperature for 1 hour. Serve salsa with chicken, pork, or shrimp.
35 Calories
0.6 grams Protein
0.8 grams Fat
7 carbs
1 gram fiber
2 cups finely chopped fresh pineapple
1 cup seeded, diced, unpeeled tomato
1/2 cup peeled, seeded, and diced cucumber
1/4 cup finely chopped shallot
3 tablespoons chopped fresh cilantro
1 tablespoon finely chopped jalapeno
1 1/2 tablespoons red wine vinegar
1 teaspoon extra-virgin olive oil
1/8 teaspoon salt
1 clove garlic, minced
Combine all of the ingredients in a medium bowl, and toss well. Let stand at room temperature for 1 hour. Serve salsa with chicken, pork, or shrimp.
Minnesota Wild Rice
4 Servings
203 Calories
8 grams Protein
3.5 grams Fat
36.5 Carbs
3.5 grams Fiber
1 cup uncooked wild rice
2 1/2 cups water
1/2 cup canned beef consomme, undiluted
1 tablespoon margarine
2 cups sliced fresh mushrooms
3/4 cup chopped celery
3/4 cup chopped onion
1/4 cup dry sherry
1/4 teaspoon pepper
Rinse wild rice in 3 changes of hot water, and drain. Combine rice, 1 1/2 cups water, and consumme in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 1 hour and 10 minutes or until rice is tender; set aside.
Melt margarine in a nonstick skillet over medium heat. Add the mushrooms, celery, and onion; saute 10 minutes or until tender, stirring frequently. Add mushroom mixture, sherry, and pepper to rice mixture; stir well. Cook over medium heat, uncovered, 5 minutes or until liquid evaporates, stirring frequently.
203 Calories
8 grams Protein
3.5 grams Fat
36.5 Carbs
3.5 grams Fiber
1 cup uncooked wild rice
2 1/2 cups water
1/2 cup canned beef consomme, undiluted
1 tablespoon margarine
2 cups sliced fresh mushrooms
3/4 cup chopped celery
3/4 cup chopped onion
1/4 cup dry sherry
1/4 teaspoon pepper
Rinse wild rice in 3 changes of hot water, and drain. Combine rice, 1 1/2 cups water, and consumme in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 1 hour and 10 minutes or until rice is tender; set aside.
Melt margarine in a nonstick skillet over medium heat. Add the mushrooms, celery, and onion; saute 10 minutes or until tender, stirring frequently. Add mushroom mixture, sherry, and pepper to rice mixture; stir well. Cook over medium heat, uncovered, 5 minutes or until liquid evaporates, stirring frequently.
Friday, September 4, 2009
Rainier Cherry Crumble
10 Servings (about 2/3 cup)
298 calories
9 grams fat
4 grams protein
55 carbs
3 grams fiber
cooking spray
2 tablespoons cornstarch
2 tablespoons fresh lemon juice
dash of salt
3 pounds very sweet cherries, such as rainier, pitted
1 cup all-purpose flour
1 cup packed light brown sugar
1 tablespoon finely chopped almonds, toasted
1/4 teaspoon ground cinnamon
1/8 teaspoon salt
7 tablespoons chilled butter, cut into small pieces
Preheat oven to 400. Place a nine inch cast-iron skillet in preheated oven; heat 5 minutes. Remove pan from oven, and lightly coat with cooking spray.
Combine cornstarch, juice, dash of salt, and cherries in a large bowl, tossing well to coat. Pour cherry mixture into prepared pan.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next four ingredients (through 1/8 teaspoon salt) in a medium bowl; cut in butter with a pastry blender or two knives until mixture resembles coarse meal. Sprinkle flour mixture over cherries. Place skillet on a jelly-roll pan. Bake at 400 for 35 minutes or until filling is thick and bubbly and topping is browned. Remove from oven; let stand 20 minutes. Serve warm.
298 calories
9 grams fat
4 grams protein
55 carbs
3 grams fiber
cooking spray
2 tablespoons cornstarch
2 tablespoons fresh lemon juice
dash of salt
3 pounds very sweet cherries, such as rainier, pitted
1 cup all-purpose flour
1 cup packed light brown sugar
1 tablespoon finely chopped almonds, toasted
1/4 teaspoon ground cinnamon
1/8 teaspoon salt
7 tablespoons chilled butter, cut into small pieces
Preheat oven to 400. Place a nine inch cast-iron skillet in preheated oven; heat 5 minutes. Remove pan from oven, and lightly coat with cooking spray.
Combine cornstarch, juice, dash of salt, and cherries in a large bowl, tossing well to coat. Pour cherry mixture into prepared pan.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next four ingredients (through 1/8 teaspoon salt) in a medium bowl; cut in butter with a pastry blender or two knives until mixture resembles coarse meal. Sprinkle flour mixture over cherries. Place skillet on a jelly-roll pan. Bake at 400 for 35 minutes or until filling is thick and bubbly and topping is browned. Remove from oven; let stand 20 minutes. Serve warm.
Grilled Fiesta Shrimp
6 Servings
391 Calories
8 grams fat
38 grams protein
40 carbs
3 grams fiber
2 pounds large shrimp, peeled and deveined
1 tablespoon olive oil
2 teaspoons creole seasoning, divided
1/2 cup (2 ounces) preshredded Mexican blend or cheddar cheese
1/2 cup drained canned whole kernel corn with sweet peppers (such as green giant)
3 tablespoons chopped fresh cilantro
1 (15 ounce) can black beans, rinsed and drained
4 cups hot cooked long grain rice
Prepare grill to medium-high heat. Arrange shrimp in the center of a large piece of heavy-duty aluminum foil. Drizzle oil over shrimp; sprinkle with 1 teaspoon creole seasoning, tossing to coat. Top shrimp with cheese, corn, cilantro, and beans; sprinkle with the remaining creole seasoning. Fold opposite ends of foil together; crimp to seal.
Place foil packet on prepared grill; cover and cook 15 minutes or until shrimp are done. Serve over hot cooked rice.
391 Calories
8 grams fat
38 grams protein
40 carbs
3 grams fiber
2 pounds large shrimp, peeled and deveined
1 tablespoon olive oil
2 teaspoons creole seasoning, divided
1/2 cup (2 ounces) preshredded Mexican blend or cheddar cheese
1/2 cup drained canned whole kernel corn with sweet peppers (such as green giant)
3 tablespoons chopped fresh cilantro
1 (15 ounce) can black beans, rinsed and drained
4 cups hot cooked long grain rice
Prepare grill to medium-high heat. Arrange shrimp in the center of a large piece of heavy-duty aluminum foil. Drizzle oil over shrimp; sprinkle with 1 teaspoon creole seasoning, tossing to coat. Top shrimp with cheese, corn, cilantro, and beans; sprinkle with the remaining creole seasoning. Fold opposite ends of foil together; crimp to seal.
Place foil packet on prepared grill; cover and cook 15 minutes or until shrimp are done. Serve over hot cooked rice.
Banana-Oatmeal Chocolate Chip Cookies
2 Dozen Cookies (1 cookie per serving)
115 calories
4 grams fat
2 grams protein
19 carbs
1 gram fiber
1/2 cup mashed ripe banana (1 medium)
1/2 cup packed brown sugar
1/4 cup butter, softened
1/4 cup granulated sugar
1 teaspoon vanilla
1 large egg
1 1/4 cups all-purpose flour
2 cups old-fashioned oats
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup semisweet chocolate chips
cooking spray
Preheat oven to 350. Combine first five ingredients in a large bowl; beat with a mixer at medium speed until smooth. Add egg; beat well.
Weigh or lightly spoon flour mixture into dry measuring cups; level with a knife. Combine flour, oats, baking soda, and salt in a medium bowl, stirring with a whisk. Add flour mixture to banana mixture in bowl; beat with a mixer at medium speed until well blended. Stir in chocolate chips.
Drop batter by heaping tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350 for 18 minutes or until golden. Cool on pans 2 minutes. Remove cookies from pans; cool completely on wire rack.
115 calories
4 grams fat
2 grams protein
19 carbs
1 gram fiber
1/2 cup mashed ripe banana (1 medium)
1/2 cup packed brown sugar
1/4 cup butter, softened
1/4 cup granulated sugar
1 teaspoon vanilla
1 large egg
1 1/4 cups all-purpose flour
2 cups old-fashioned oats
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup semisweet chocolate chips
cooking spray
Preheat oven to 350. Combine first five ingredients in a large bowl; beat with a mixer at medium speed until smooth. Add egg; beat well.
Weigh or lightly spoon flour mixture into dry measuring cups; level with a knife. Combine flour, oats, baking soda, and salt in a medium bowl, stirring with a whisk. Add flour mixture to banana mixture in bowl; beat with a mixer at medium speed until well blended. Stir in chocolate chips.
Drop batter by heaping tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350 for 18 minutes or until golden. Cool on pans 2 minutes. Remove cookies from pans; cool completely on wire rack.
Pennsylvania Dutch Potato Salad
8 Servings
265 calories
8 grams fat
8 grams protein
43 carbs
3 grams fiber
2 3/4 pounds Yukon gold potatoes
2 cups chopped yellow onion
1/2 cup chopped celery
1/2 cup shredded carrot
2 large hard boiled eggs, chopped
3 applewood-smoked bacon slices, diced
1/2 cup sugar
1/2 cup water
1/4 cup white vinegar
2 tablespoons cider vinegar
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1/4 teaspoon dry mustard
2 large eggs, lightly beaten
3 tablespoons chopped fresh parsley
Place potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Cool 10 minutes; peel and chop. Combine potatoes, onion, celery, carrot, and chopped eggs in a large bowl.
Cook bacon in a large nonstick skillet over medium heat until crisp, stirring occasionally. Remove bacon from pan with a slotted spoon, reserving 2 tablespoons drippings in pan. Combine sugar, 1/2 cup water, white vinegar, and next five ingredients (through beaten eggs); stir with a whisk. Add sugar mixture to pan; cook 8 minutes over medium heat or until slightly thick, stirring constantly with a whisk. Pour sugar mixture over potato mixture, stirring gently to combine. Add reserved bacon and parsley; toss gently to coat. Serve warm or at room temperature.
265 calories
8 grams fat
8 grams protein
43 carbs
3 grams fiber
2 3/4 pounds Yukon gold potatoes
2 cups chopped yellow onion
1/2 cup chopped celery
1/2 cup shredded carrot
2 large hard boiled eggs, chopped
3 applewood-smoked bacon slices, diced
1/2 cup sugar
1/2 cup water
1/4 cup white vinegar
2 tablespoons cider vinegar
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1/4 teaspoon dry mustard
2 large eggs, lightly beaten
3 tablespoons chopped fresh parsley
Place potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Cool 10 minutes; peel and chop. Combine potatoes, onion, celery, carrot, and chopped eggs in a large bowl.
Cook bacon in a large nonstick skillet over medium heat until crisp, stirring occasionally. Remove bacon from pan with a slotted spoon, reserving 2 tablespoons drippings in pan. Combine sugar, 1/2 cup water, white vinegar, and next five ingredients (through beaten eggs); stir with a whisk. Add sugar mixture to pan; cook 8 minutes over medium heat or until slightly thick, stirring constantly with a whisk. Pour sugar mixture over potato mixture, stirring gently to combine. Add reserved bacon and parsley; toss gently to coat. Serve warm or at room temperature.
Cheddar Burgers with Red Onion Jam
4 Servings
395 Calories
14 grams fat
34 grams protein
36 carbs
3 grams fiber
Jam:
1 teaspoon olive oil
4 cups vertically sliced red onion
4 teaspoons sugar
4 teaspoons red wine vinegar
3/4 teaspoon chopped fresh thyme
Burgers:
3/4 teaspoon chopped fresh oregano
1/2 teaspoon salt
1/4 teaspoon garlic powder
1 pound extra-lean ground round
cooking spray
4 (1/2 ounce) slices white cheddar cheese
4 (1 1/2 ounce) hamburger buns, toasted
4 teaspoons mayonnaise
Prepare grill to medium-high heat. To prepare jam, heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; saute 5 minutes. Reduce heat to medium-low; stir in sugar, vinegar, and thyme. Cover and cook 10 minutes or until onion is very tender. Remove from heat.
To prepare burgers, combine oregano, salt, garlic powder, and beef. Divide mixture into 4 equal portions, shaping each into a patty. Place on grill rack coated with cooking spray; cook 2 minutes. Turn patties over. Place one cheese slice on each patty; cook 2 minutes or until done.
Spread cut sides of each bun with mayonnaise. Place one patty on bottom half of each bun; top each with 1/4 cup onion jam and bun top.
395 Calories
14 grams fat
34 grams protein
36 carbs
3 grams fiber
Jam:
1 teaspoon olive oil
4 cups vertically sliced red onion
4 teaspoons sugar
4 teaspoons red wine vinegar
3/4 teaspoon chopped fresh thyme
Burgers:
3/4 teaspoon chopped fresh oregano
1/2 teaspoon salt
1/4 teaspoon garlic powder
1 pound extra-lean ground round
cooking spray
4 (1/2 ounce) slices white cheddar cheese
4 (1 1/2 ounce) hamburger buns, toasted
4 teaspoons mayonnaise
Prepare grill to medium-high heat. To prepare jam, heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; saute 5 minutes. Reduce heat to medium-low; stir in sugar, vinegar, and thyme. Cover and cook 10 minutes or until onion is very tender. Remove from heat.
To prepare burgers, combine oregano, salt, garlic powder, and beef. Divide mixture into 4 equal portions, shaping each into a patty. Place on grill rack coated with cooking spray; cook 2 minutes. Turn patties over. Place one cheese slice on each patty; cook 2 minutes or until done.
Spread cut sides of each bun with mayonnaise. Place one patty on bottom half of each bun; top each with 1/4 cup onion jam and bun top.
Pan-Seared Shrimp Po'Boys
4 Servings
401 Calories
12 grams fat
30 grams protein
44 carbs
3 grams fiber
1/3 cup reduced fat mayonnaise
2 tablespoons sweet pickle relish
1 tablespoon chopped shallots
1 teaspoon capers, chopped
1/4 teaspoon hot pepper sauce
1 pound peeled and deveined large shrimp
1 1/2 teaspoon salt-free cajun seasoning
2 teaspoons olive oil
4 (2 1/2 ounce) hoagie rolls
1/2 cup shredded romaine lettuce
8 thin tomato slices
4 thin red onion slices
Combine first five ingredients in a small bowl. Heat a large nonstick skillet over medium-high heat. Combine shrimp and cajun seasoning in a bowl; toss well. Add olive oil to pan, and swirl to coat. Add shrimp to pan; cook 2 minutes on each side or until done.
Cut each roll in half horizontally. Top bottom half of each roll with 2 tablespoons lettuce, 2 tomato slices, 1 onion slice, and one quarter of shrimp. Spread top half of each roll with about 2 tablespoons mayonnaise mixture; place on top of sandwich.
Carrot and cabbage slaw makes for a crunchy side dish. Combine 4 cups shredded green cabbage and 1 cup shredded carrot in a large bowl. Combine 3 tablespoons reduced-fat mayonnaise, 1 tablespoon cider vinegar, and 1/4 teaspoon celery seeds in a small bowl. Add mayonnaise mixture to cabbage mixture; stir well.
401 Calories
12 grams fat
30 grams protein
44 carbs
3 grams fiber
1/3 cup reduced fat mayonnaise
2 tablespoons sweet pickle relish
1 tablespoon chopped shallots
1 teaspoon capers, chopped
1/4 teaspoon hot pepper sauce
1 pound peeled and deveined large shrimp
1 1/2 teaspoon salt-free cajun seasoning
2 teaspoons olive oil
4 (2 1/2 ounce) hoagie rolls
1/2 cup shredded romaine lettuce
8 thin tomato slices
4 thin red onion slices
Combine first five ingredients in a small bowl. Heat a large nonstick skillet over medium-high heat. Combine shrimp and cajun seasoning in a bowl; toss well. Add olive oil to pan, and swirl to coat. Add shrimp to pan; cook 2 minutes on each side or until done.
Cut each roll in half horizontally. Top bottom half of each roll with 2 tablespoons lettuce, 2 tomato slices, 1 onion slice, and one quarter of shrimp. Spread top half of each roll with about 2 tablespoons mayonnaise mixture; place on top of sandwich.
Carrot and cabbage slaw makes for a crunchy side dish. Combine 4 cups shredded green cabbage and 1 cup shredded carrot in a large bowl. Combine 3 tablespoons reduced-fat mayonnaise, 1 tablespoon cider vinegar, and 1/4 teaspoon celery seeds in a small bowl. Add mayonnaise mixture to cabbage mixture; stir well.
Grilled Chicken & Mango Wraps
4 Servings
1/4 cup Hellman's light mayonnaise
1 Knorr garlic minicube, crumbled
1 tablespoon lime juice
1 1/2 teaspoon chopped fresh cilantro
1/4 teaspoon ground cumin
4 burrito size whole wheat tortillas or sandwich wraps
4 large lettuce leaves
1 pound boneless, skinless chicken breasts, grilled and thinly sliced (or 1 pound refrigerated or leftover pre cooked chicken or turkey)
1 ripe mango, peeled and sliced
1 ripe avocado, sliced
1/4 cup thinly sliced red onion
In small bowl, combine first five ingredients; set aside. On tortillas, evenly layer remaining ingredients, then drizzle with mayonnaise mixture. Roll up and enjoy!!!
1/4 cup Hellman's light mayonnaise
1 Knorr garlic minicube, crumbled
1 tablespoon lime juice
1 1/2 teaspoon chopped fresh cilantro
1/4 teaspoon ground cumin
4 burrito size whole wheat tortillas or sandwich wraps
4 large lettuce leaves
1 pound boneless, skinless chicken breasts, grilled and thinly sliced (or 1 pound refrigerated or leftover pre cooked chicken or turkey)
1 ripe mango, peeled and sliced
1 ripe avocado, sliced
1/4 cup thinly sliced red onion
In small bowl, combine first five ingredients; set aside. On tortillas, evenly layer remaining ingredients, then drizzle with mayonnaise mixture. Roll up and enjoy!!!
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