Starters Salads Soups Sides Entrees Breakfast Desserts
Starters
Nutty Chicken Strips
Peppers with Parmesan Ranch Dip
Lime with Kiwi Margarita (non-alcoholic)
Five Pepper Hummus
Orange Hummus
Southwest Snack Mix
Shrimp with Saffron Sauce
Ingredients:
- 1/3 cup cornflake crumbs
- ½ cup finely chopped pecans
- 1 Tablespoons of dried parsley flakes
- 1/8 teaspoon salt
- 1/8 teaspoon garlic powder
- 12 ounces of boned skinless chicken breast halves or tenders, cut into strips
- 2 Tablespoons skim milk
Directions:
- Preheat oven to 400 degrees.
- In a shallow dish combine cornflake crumbs, pecans, parsley, salt and garlic powder.
- Dip chicken in milk, then roll in crumb mixture.
- Place in a 15x10x1 inch baking pan
- Bake at 400 degrees for 9 minutes or until chicken is tender and no longer pink (Temp of 160 degrees).
Yields: 15 pieces
Nutrition Information: Calories: 53, Fat: 3 grams, Protein: 5 grams, Carbohydrate: 2 grams, Fiber: 0 grams, Sodium: 42 mg.
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Ingredients:
- 1 medium red pepper
- 2 tbsp. reduced fat dressing
- 2 tsp. grated parmesan cheese
Directions:
Cut 1 ½ -inch slice from bottom of pepper; set aside. Cut remaining pepper into strips. Mix dressing and parmesan cheese. Spoon into reserved bottom of pepper. Serve with pepper strips
Serving- one recipe
Nutrition Information: Calories 120, Fat 6 grams, Sodium 460 mg, Carbohydrate 14 grams, Protein 4 grams
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Ingredients:
- 1- 12 ounce frozen limeade mix
- 1 kiwi
- 6-8 ounces of sparkling water (could use diet white soda)
- 1-2 cups of ice (the more ice the thicker the drink)
Directions:
- Place all ingredients into a good blender and mix until all ice is crushed/blended
- Serve
Yields: 6 servings
Nutrition Information: Calories: 138, Carbohydrate: 35 grams, Protein: .5 grams, Fat: 0 grams, Sodium: 155 mg
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Ingredients:
- 1 large green bell pepper
- 1 (16 oz) can garbanzo beans, drained
- 4 fresh jalapeno peppers
- 1 (16 oz) jar banana peppers, drained
- 1 clove garlic
- 1 tbsp. ground cayenne pepper
- 2 tbsp. ground black pepper
- 1/4 cup tahini
Directions::
- Remove top 1/4 of the green bell pepper, keeping bottom part intact for use for serving the hummus. Discard stem, and remove seeds and pulp from both parts of the pepper.
- Chop top part of pepper, and place in a blender or food processor with garbanzo beans, jalapeno peppers, banana peppers, garlic, cayenne pepper, black pepper, and tahini.
- Blend into a smooth paste.
- Scoop into bottom part of the green bell pepper to serve.
Yields:16 servings
Nutrition Information: Calories: 63, Fat grams: 2.5, Protein: 2.3 grams, Carbohydrate: 8.9 grams, Sodium: 107 mg
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Ingredients:
- 1/4 cup fresh parsley leaves
- 2 Tablespoons chopped onion
- 1 garlic clove, minced
- 1/4 cup orange juice
- 2 Tablespoons tahini (sesame seed paste)
- 2 Tablespoons rice vinegar
- 2 teaspoons low-sodium soy sauce
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon coriander
- 1/4 teaspoon tumeric
- 1/4 teaspoon cumin
- 1/4 teaspoon paprika
- 1 (15 ounce) can chickpeas, drained
Directions::
- Drop parsley, onion, and garlic through food processor until minced.
- Add remaining ingredients, and process until smooth.
- Serve with pita triangles.
Yields:1 ¾ cup (2 Tablespoons/serving)
Nutrition Information: Calories: 50, Fat grams: 1.5, Protein: 2.3 grams, Carbohydrate: 6.5 grams, Fiber: 1 gram, Sodium: 120 mg
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Ingredients::
- 1 Tablespoon Canola oil
- 2 Tablespoons lime juice
- ½ teaspoon chili powder
- 2 cups toasted high-fiber corn cereal or crispy corn and rice cereal
- 1 cup tiny pretzel knots
- ½ cup whole almonds
- ¼ cup dried craisins
Directions::
- In a large skillet heat oil, lime juice and chili powder over medium heat for 30 seconds. Add cereals, pretzels and almonds.
- Cook for 4-6 minutes or until cereal and almonds are lightly browned, stirring frequently.
- Remove from heat and stir in craisins.
- Spread mixture on foil to cool.
Yields:Serves 6 (1/2 cup)
Nutrition Information: Calories: 125, Fat grams: 7, Protein: 3 grams, Carbohydrates: 16 grams, Sodium: 133 mg
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Ingredients:
- 1/8 teaspoon of ground tumeric or saffron threads
- 2 Tablespoons of light mayonnaise
- 2 teaspoons of olive oil
- 8 extra large peeled, deveined and cooked shrimp
- 1 clove garlic, minced
- 8 small focaccia wedges or baguette slices
- Fresh cilantro leaves
Directions:
- In a small bowl combine tumeric or saffron with 2 teaspoons hot water. Stir in mayonnaise; set aside.
- In a medium skillet, heat oil over medium-high heat until hot. Add cooked shrimp and garlic. Cook and stir until shrimp are heated through.
- Divide shrimp among 8 individual plates. Spoon spiced mayonnaise over each serving. Serve on focaccia/baguette and garnish with cilantro.
Yields:Serves 8
Nutrition Information: Calories: 113, Fat grams: 5, Protein: 10 grams, Carbohydrate: 7 grams, Sodium: 130 mg
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