6th recipe Indian-Spiced Chicken Pitas

Indian-Spiced Chicken Pitas

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

1 pound boneless, skinless chicken breasts, trimmed

1 1/2 teaspoons garam masala , (see Tip), divided

3/4 teaspoon kosher salt, divided

1 cup thinly sliced seeded cucumber

3/4 cup nonfat plain yogurt

1 tablespoon chopped fresh cilantro , or mint

2 teaspoons lemon juice

Freshly ground pepper , to taste

4 6-inch whole-wheat pitas, warmed

1 cup shredded romaine lettuce

2 small or 1 large tomato, sliced

PREPARATION

Preheat grill to medium-high or position rack in upper third of oven and preheat broiler. If grilling, oil the grill rack (see Tip). If broiling, coat a broiler pan with cooking spray.

Sprinkle chicken with 1 teaspoon garam masala and 1/2 teaspoon salt. Place the chicken on the grill rack or prepared pan and cook until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and let rest for 5 minutes.

Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining 1/2 teaspoon garam masala and 1/4 teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato and onion.

NUTRITION

Per serving: 333 calories; 5 g fat ( 1 g sat , 1 g mono ); 64 mg cholesterol; 44 g carbohydrates; 32 g protein;6 g fiber; 637 mg sodium; 485 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Vitamin A (25% dv), Magnesium (21% dv), Iron (20% dv).

Carbohydrate Servings: 2 1/2

5th recipe Ravioli & Vegetable Soup

Ravioli & Vegetable Soup

4 servings, about 2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS

1 tablespoon extra-virgin olive oil

2 cups frozen bell pepper and onion mix, thawed and diced

2 cloves garlic, minced

1/4 teaspoon crushed red pepper, or to taste (optional)

<11 28-ounce can crushed tomatoes, preferably fire-roasted

1 15-ounce can vegetable broth or reduced-sodium chicken broth

1 1/2 cups hot water

1 teaspoon dried basil or marjoram

1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat

2 cups diced zucchini, (about 2 medium)

Freshly ground pepper to taste

PREPARATION

Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

NUTRITION

Per serving: 264 calories; 9 g fat ( 3 g sat , 3 g mono ); 28 mg cholesterol; 38 g carbohydrates; 11 g protein;8 g fiber; 763 mg sodium; 762 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (40% dv), Iron (21% dv), Calcium (16% dv).

Carbohydrate Servings: 2

4th recipe Pasta, Tuna & Roasted Pepper Salad

Pasta, Tuna & Roasted Pepper Salad

4 servings, about 1 cup each

Active Time: 20 minutes

Total Time: 30 minutes

INGREDIENTS

1 6-ounce can chunk light tuna in water, drained (see Note)

1 7-ounce jar roasted red peppers, rinsed and sliced (2/3 cup), divided

1/2 cup finely chopped red onion or scallions

2 tablespoons capers, rinsed, coarsely chopped if large

2 tablespoons nonfat plain yogurt

2 tablespoons chopped fresh basil

1 tablespoon extra-virgin olive oil

1 1/2 teaspoons lemon juice

1 small clove garlic, crushed and peeled

1/8 teaspoon salt, or to taste

Freshly ground pepper, to taste

6 ounces whole-wheat penne or rigatoni, (1 3/4 cups)

PREPARATION

Put a large pot of lightly salted water on to boil.

Combine tuna, 1/3 cup red peppers, onion (or scallions) and capers in a large bowl.

Combine yogurt, basil, oil, lemon juice, garlic, salt, pepper and the remaining 1/3 cup red peppers in a blender or food processor. Puree until smooth.

Cook pasta until just tender, 10 to 14 minutes or according to package directions. Drain and rinse under cold water. Add to the tuna mixture along with the red pepper sauce; toss to coat.

NUTRITION

Per serving: 270 calories; 5 g fat ( 1 g sat , 3 g mono ); 13 mg cholesterol; 39 g carbohydrates; 0 g added sugars; 18 g protein; 6 g fiber; 539 mg sodium; 234 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Fiber (23% dv), Magnesium (19% dv).

Carbohydrate Servings: 2

3rd recipe Tuscan-Style Tuna Salad

Tuscan-Style Tuna Salad 

INGREDIENTS

2 6-ounce cans chunk light tuna, drained (see Note)

1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)

10 cherry tomatoes, quartered

4 scallions, trimmed and sliced

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

1/4 teaspoon salt

Freshly ground pepper, to taste

PREPARATION

Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Ingredient Note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.

NUTRITION

Per serving: 253 calories; 8 g fat ( 1 g sat , 5 g mono ); 53 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 453 mg sodium; 451 mg potassium.

Nutrition Bonus: Fiber (25% daily value), Vitamin C (20% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat

2nd recipe BBQ Chicken Sandwich

BBQ Chicken Sandwich

Active Time: 10 minutes

Total Time: 10 minutes

INGREDIENTS

• 1/2 cup shredded cooked chicken
• 1/4 cup shredded carrots
• 2 tablespoons barbecue sauce
• 2 teaspoons light ranch dressing
• 1 small whole-wheat sandwich bun
• 1 leaf romaine lettuce

PREPARATION

1. Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

NUTRITION

Per serving: 324 calories; 7 g fat ( 2 g sat , 2 g mono ); 63 mg cholesterol; 39 g carbohydrates; 26 g protein;4 g fiber; 657 mg sodium; 488 mg potassium.

Nutrition Bonus: Vitamin A (100% daily value), Selenium (56% dv).

Carbohydrate Servings: 2 1/2

1st recipe to healthy living Pancakes

Pancakes

 From: Eating well.com

Per serving: 497 calories; 12 g fat (1 g saturated fat, 3 g mono unsaturated fat); 12 mg cholesterol; 75 g carbohydrates; 27 g protein; 14 g fiber; 1331 mg sodium; 908 mg potassium Nutrition Bonus: Calcium (24% daily value), Fiber (20% dv)

Ingredients

·         2 1/2 cups whole-wheat flour

·         1 cup buttermilk powder (see Note)

·         5 tablespoons dried egg whites, such as Just Whites (see Note) Just Whites

·         1/4 cup sugar

·         1 1/2 tablespoons baking powder

·         2 teaspoons baking soda

·         1 teaspoon salt

·         1 cup flaxseed meal (see Note)

·         1 cup nonfat dry milk

·         1/2 cup wheat bran or oat bran

Directions

1.     Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. Makes 6 cups pancake mix. To make pancakes:

2.    Combine 1 1/2 cups nonfat milk, 1/4 cup canola oil and 1 teaspoon vanilla extract in a glass measuring cup.

3.    Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.

4.    Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning. Makes 6 servings, 2 pancakes each.

5.    Notes: Buttermilk powder, such as Saco Buttermilk Blend, is a useful substitute for fresh buttermilk. Look in the baking section or with the powdered milk in most markets. Dried egg whites are convenient in recipes calling for egg whites because there is no waste. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com. You can find flaxseed meal in the natural-foods section of large supermarkets. You can also start with whole flaxseeds: Grind 2/3 cup whole flaxseeds to yield 1 cup.

TGIF/Meeting Info!

Hey interwebs!
Its gsli here, and thanks again for checking up on updates!
Last night we had a meeting with Allie, Shae, Carson, Katie, Vicki, Carmen.
The girls decided on packing lists, posters and flyers for advertising. We also discussed about ideas and information on blog updates. Including Social talks, and other websites.
Please do make sure if you weren't there for the meeting on (Thursday Oct. 7) to check your emails for calender updates on when you need to post!
Next meeting is October 20
I hope you all have a fabulous weekend and have a wonderful Friday!!
~Katie