Lemon-Orzo Salad with Veggies and Chicken
Adapted from Cooking Light
3/4 C uncooked whole wheat orzo pasta
1/4 tsp grated lemon rind
3 Tbs fresh lemon juice
1 Tbs extra virgin olive oil
1/2 tsp kosher salt
1/2 tsp minced garlic
1/4 tsp honey
1/8 tsp black pepper
1 C cooked shredded or diced boneless, skinless chicken
1/2 C diced cucumber
1/2 C diced red bell pepper
1/3 C sliced green onions
1 Tbs chopped fresh dill, or 1 tsp dried dill
1/2 C crumbled feta cheese
Cook orzo according to package directions. Drain and rinse with cold water until pasta feels
cool to the touch. Drain and place in a large salad bowl.
While orzo cooks, combine lemon rind, lemon juice, olive oil, salt, garlic, honey, and black
pepper. Whisk to combine.
Add chicken, cucumber, bell pepper, green onions, and dill to pasta. Drizzle with dressing
and toss to combine. Divide onto 4 plates and sprinkle with feta.
Nutrition Facts per Serving (1 1/4 C)
Calories: 275
Fat: 9.7g
Protein 18.2 g
Vegetarian Hummus Wrap
6 tablespoons hummus
2 whole wheat tortillas (8 inches), room temperature
1/2 cup shredded carrots
1 cup fresh baby spinach
6 slices tomato
2 tablespoons salsa
Spread hummus over each tortilla. Layer with carrots, spinach, tomato and salsa. Roll up
tightly.
Yield: 2 servings.
Nutrition Facts: 1 wrap = 276 calories, 8 g fat (1 g saturated fat), trace cholesterol, 630 mg sodium, 43 g
carbohydrate, 5 g fiber, 9 g protein.
Mini Meatloaves
Yield: 4 servings (serving size: 1 loaf)
Ingredients
1/2 cup ketchup
1 1/2 tablespoons Dijon mustard
1 pound ground sirloin
3/4 cup finely chopped onion
1/4 cup seasoned breadcrumbs
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/8 teaspoon black pepper
1 large egg, lightly beaten
Cooking spray
Preparation
Preheat oven to 400°. Combine ketchup and mustard, stirring well with a whisk. Reserve 2 1/2 tablespoons ketchup
mixture. Combine remaining ketchup mixture, beef, and next 6 ingredients (beef through egg) in a large bowl, stirring
to combine.
Divide beef mixture into 4 equal portions. Shape each portion into a 4 x 2 1/2-inch loaf; place loaves on a jelly roll pan
coated with cooking spray.
Spread about 2 teaspoons reserved ketchup mixture evenly over each loaf. Bake at 400° for 25 minutes or until done.
Nutritional Information
Calories: 255
Fat: 8 g (5 g saturated, 3 g unsaturated
Protein: 27 g
Carb: 16 g
Cholesterol: 120 mg
Honey Roasted Root Vegetables
Yield: 8 servings (serving size: 1/2 cup)
Ingredients
2 cups coarsely chopped peeled sweet potato (about 1
large)
1 1/2 cups coarsely chopped peeled turnip (about 2
medium)
1 1/2 cups coarsely chopped parsnip (about 2 medium)
1 1/2 cups coarsely chopped carrot (about 2 medium)
1/4 cup honey
2 tablespoons olive oil
1/2 teaspoon salt
3 shallots, halved
Cooking spray
Preparation
Preheat oven to 450°. Combine all ingredients except the cooking spray in a large bowl; toss to coat. Place
vegetable mixture on a jelly-roll pan coated with cooking spray. Bake at 450° for 35 minutes or until vegetables are
tender and begin to brown, stirring every 15 minutes.
Nutritional Information
Calories: 118
Fat: 3.5 g (Saturated 0.5g and 3 g Unsaturated)
Protein: 1 g
Carb: 22 g
Fiber: 2.3 g
Cholesterol: 0 mg
Spiced Pumpkin Biscuits
Yield: 14 servings (serving size: 1 biscuit)
9 ounces all-purpose flour (about 2 cups)
2 1/2 teaspoons baking powder
1 1/4 teaspoons pumpkin pie spice
1/2 teaspoon salt
5 tablespoons chilled butter, cut into small pieces
1/3 cup fat-free buttermilk
3/4 cup canned pumpkin
3 tablespoons honey
1. Preheat oven to 400°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder,
pumpkin pie spice, and salt in a large bowl; cut in butter with a pastry blender or 2 knives until mixture
resembles coarse meal. Chill 10 minutes.
3. Combine buttermilk and honey, stirring with a whisk until well blended; add canned pumpkin. Add
buttermilk mixture to flour mixture; stir just until moist.
4. Turn dough out onto a lightly floured surface; knead lightly 4 times. Roll dough into a (1/2-inch-thick) 9 x
5–inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds (as if folding a piece of
paper to fit into an envelope). Reroll dough into a (1/2-inch-thick) 9 x 5–inch rectangle; dust top of dough
with flour. Fold dough crosswise into thirds; gently roll or pat to a 3/4-inch thickness. Cut dough with a 1
3/4-inch biscuit cutter to form 14 dough rounds. Place dough rounds, 1 inch apart, on a baking sheet lined
with parchment paper. Bake at 400° for 14 minutes or until golden. Remove from pan; cool 2 minutes on
wire racks. Serve warm.
CALORIES 122 (32% from fat); FAT 4.3g (sat 2.6g,mono 1.1g,poly 0.2g); IRON 1.1mg; CHOLESTEROL
11mg; CALCIUM 59mg; CARBOHYDRATE 18.9g; SODIUM 192mg; PROTEIN 2.3g; FIBER 0.9g
Pumpkin Spice Cookie
Rated:
INGREDIENTS:
1 (18.25 ounce) package spice
cake mix
1 (15 ounce) can solid pack
pumpkin
DIRECTIONS:
1. Preheat oven to 350 degrees F (175 degrees C). Grease cookie
sheets.
2. In a large bowl, stir together the cake mix and pumpkin until
well blended. Drop by rounded spoonfuls onto the prepared
cookie sheet.
3. Bake for 8 to 10 minutes in the preheated oven. Allow cookies
to cool on baking sheet for 5 minutes before removing to a wire
rack to cool completely
Nutritional Information:
Calories: 98 | Total Fat: 2.7g | Cholesterol: 0mg