Grilled Shrimp and Peach Satay (Serves 4)
Ingredients:
2 peaches
24 raw shrimp, peeled and deveined
3 Tablespoons olive oil
1 Tablespoon chili paste
2 teaspoons fish sauce
2 teaspoons fresh cilantro, chopped
2 teaspoons lime juice
Directions:
1. Cut each peach into 8 wedges.
Nutrition Facts: (1 serving)
2. On a skewer, place 3 shrimp and 2 peach wedges, alternating.
Calories: 150
3. In a small bowl, mix the chili paste, fish sauce, cilantro, and lime juice.
Brush onto each skewer.
Total Fat: 9 g
4. Grill until shrimp is cooked through, about 2 minutes each side.
Fiber: 1 g
Carbohydrates: 5 g
Protein: 10 g
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Grilled Shrimp and Peach Satay (Serves 4)
Ingredients:
2 peaches
24 raw shrimp, peeled and deveined
3 Tablespoons olive oil
1 Tablespoon chili paste
2 teaspoons fish sauce
2 teaspoons fresh cilantro, chopped
2 teaspoons lime juice
Directions:
1. Cut each peach into 8 wedges.
Nutrition Facts: (1 serving)
2. On a skewer, place 3 shrimp and 2 peach wedges, alternating.
Calories: 150
3. In a small bowl, mix the chili paste, fish sauce, cilantro, and lime juice.
Brush onto each skewer.
Total Fat: 9 g
4. Grill until shrimp is cooked through, about 2 minutes each side.
Fiber: 1 g
Carbohydrates: 5 g
Protein: 10 g
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Mango Ricotta Stuffed French Toast with
Fresh Berry Salsa (Serves 4)
Ingredients:
1 cup fresh mango, peeled and sliced
4 whole grain flatbread
1 cup ricotta cheese
4 eggs
1 cup whole milk
2 teaspoons pure vanilla extract
4 teaspoons ground cinnamon
1 1/2 cups fresh mango, peeled and diced
1 1/2 cups fresh strawberry, sliced
1/4 cup fresh mint, chopped
4 teaspoons sugar
4 teaspoons powdered sugar
Directions:
1.
On one half of flatbread, place 2 T ricotta cheese followed by 1/4 cup sliced mango
and another 2 T ricotta cheese. Fold flatbread to seal. Repeat for all flatbreads.
2. In a medium bowl, use a whisk to combine eggs, whole milk, vanilla, and cinnamon.
3. Dip Mango Ricotta Flatbread in cinnamon egg mixture on both sides. Using a griddle
on medium high heat, cook flatbread on both sides until golden brown.
4. In a medium bowl, combine strawberries, diced mango, mint, and granulated sugar.
Evenly disperse over each flatbread.
Nutrition Facts: (1 serving)
Calories: 490
Total Fat: 20 g
Carbohydrates: 54 g
Fiber: 12 g
Protein: 32 g
5. Top each flatbread with 1 teaspoon of powdered sugar.
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Mango Ricotta Stuffed French Toast with
Fresh Berry Salsa (Serves 4)
Ingredients:
1 cup fresh mango, peeled and sliced
4 whole grain flatbread
1 cup ricotta cheese
4 eggs
1 cup whole milk
2 teaspoons pure vanilla extract
4 teaspoons ground cinnamon
1 1/2 cups fresh mango, peeled and diced
1 1/2 cups fresh strawberry, sliced
1/4 cup fresh mint, chopped
4 teaspoons sugar
4 teaspoons powdered sugar
Directions:
1.
On one half of flatbread, place 2 T ricotta cheese followed by 1/4 cup sliced mango
and another 2 T ricotta cheese. Fold flatbread to seal. Repeat for all flatbreads.
2. In a medium bowl, use a whisk to combine eggs, whole milk, vanilla, and cinnamon.
3. Dip Mango Ricotta Flatbread in cinnamon egg mixture on both sides. Using a griddle
on medium high heat, cook flatbread on both sides until golden brown.
4. In a medium bowl, combine strawberries, diced mango, mint, and granulated sugar.
Evenly disperse over each flatbread.
5. Top each flatbread with 1 teaspoon of powdered sugar.
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Nutrition Facts: (1 serving)
Calories: 490
Total Fat: 20 g
Carbohydrates: 54 g
Fiber: 12 g
Protein: 32 g
Maple-Mustard Pork Tenderloin
with Sautéed Apples (Serves 4)
Ingredients:
1 pound pork tenderloin
2 Tablespoons Dijon mustard
1 Tablespoon maple syrup
Pinch of fresh rosemary, chopped
Salt and pepper to taste
1 1/4 teaspoons olive oil
3 fresh apples, peeled and sliced
1 1/4 teaspoons maple syrup
1/4 cup water
Directions:
1. In a small bowl, combine mustard, maple syrup, rosemary, salt, and pepper.
2. Place pork in a re-sealable bag with marinade and place in refrigerator for
30 minutes or overnight.
3. Remove pork from bag and place on broiler pan coated with cooking spray.
4. Bake pork tenderloins at 425° F for 25 minutes.
5. Heat olive oil in a nonstick skillet over medium-high heat until hot. Add apples
and sauté for 10 minutes or until lightly browned and wilting. Reduce heat to low
and add remaining maple syrup. Simmer 10 minutes or until apples are tender,
stirring occasionally.
6. Remove pork from roasting pan and add water to loosen any flavorful bits.
Strain the water into the pan with apples.
7. Cut pork into slices and top with apples.
Nutrition Facts: (6 ounces)
Calories: 240
Total Fat: 6 g
Carbohydrates: 16 g
Fiber: 1 g
Protein: 29 g
Presented by
Maple-Mustard Pork Tenderloin
with Sautéed Apples (Serves 4)
Ingredients:
1 pound pork tenderloin
2 Tablespoons Dijon mustard
1 Tablespoon maple syrup
Pinch of fresh rosemary, chopped
Salt and pepper to taste
1 1/4 teaspoons olive oil
3 fresh apples, peeled and sliced
1 1/4 teaspoons maple syrup
1/4 cup water
Directions:
1. In a small bowl, combine mustard, maple syrup, rosemary, salt, and pepper.
2. Place pork in a re-sealable bag with marinade and place in refrigerator for
30 minutes or overnight.
3. Remove pork from bag and place on broiler pan coated with cooking spray.
4. Bake pork tenderloins at 425° F for 25 minutes.
5. Heat olive oil in a nonstick skillet over medium-high heat until hot. Add apples
and sauté for 10 minutes or until lightly browned and wilting. Reduce heat to low
and add remaining maple syrup. Simmer 10 minutes or until apples are tender,
stirring occasionally.
6. Remove pork from roasting pan and add water to loosen any flavorful bits.
Strain the water into the pan with apples.
7. Cut pork into slices and top with apples.
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Nutrition Facts: (6 ounces)
Calories: 240
Total Fat: 6 g
Carbohydrates: 16 g
Fiber: 1 g
Protein: 29 g
Melon Cucumber Agua Fresca (Serves 6)
Ingredients:
3 1/2 cup watermelon, cubed
1 3/4 cup cucumbers, peeled and seeded
1/2 cup mint, fresh and chopped
2 1/3 cup water
1/2 cup simple syrup*
1/4 cup fresh lemon juice
Directions:
1. Place all ingredients into a blender and puree until smooth.
Nutrition Facts: (6 oz. portion)
Calories: 80
* To prepare Simple Syrup place 1 cup sugar and 1 cup water in a small pot
over medium heat. Heat until sugar melts then remove from heat and cool.
Store in refrigerator.
Total Fat: 0 g
Carbohydrates: 20 g
Fiber: 1 g
Protein: 1 g
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Melon Cucumber Agua Fresca (Serves 6)
Ingredients:
3 1/2 cup watermelon, cubed
1 3/4 cup cucumbers, peeled and seeded
1/2 cup mint, fresh and chopped
2 1/3 cup water
1/2 cup simple syrup
1/4 cup fresh lemon juice
Directions:
1. Place all ingredients into a blender and puree until smooth.
Nutrition Facts: (6 oz. portion)
Calories: 80
* To prepare Simple Syrup place 1 cup sugar and 1 cup water in a small pot
over medium heat. Heat until sugar melts then remove from heat and cool.
Store in refrigerator.
Total Fat: 0 g
Carbohydrates: 20 g
Fiber: 1 g
Protein: 1 g
Presented by
Blueberry, Watermelon, and Walnut Salad
with Chicken (Serves 4)
Ingredients:
1/4 cup lime juice
1/4 cup olive oil
1/4 cup honey
1/4 teaspoon pepper
1/2 teaspoon Kosher salt
1/4 teaspoon ground black pepper
2 cups cubed watermelon
1 cup blueberries
1 cup chopped walnut pieces, toasted
1/2 cup yellow bell peppers, diced
6 cups lettuce, spring mix
4 chicken breast, grilled and sliced
Directions:
1. For the vinaigrette, in a small bowl, whisk together lime juice, oil, honey,
salt, and pepper until fully combined. Set aside.
2. In a medium bowl, combine the watermelon, blueberries, walnuts, and bell
pepper. Add half of the vinaigrette; toss to coat.
3. In a large bowl, toss the spring mix with the remaining vinaigrette. Divide
onto 4 plates.
4. Divide the fruit and walnut mixture evenly on each plate. Top each plate
with a chicken breast.
Nutrition Facts: (1 serving)
Calories: 580
Total Fat: 38 g
Carbohydrates: 34 g
Fiber: 4 g
Protein: 32 g
Presented by
Blueberry, Watermelon, and Walnut Salad
with Chicken (Serves 4)
Ingredients:
1/4 cup lime juice
1/4 cup olive oil
1/4 cup honey
1/4 teaspoon pepper
1/2 teaspoon Kosher salt
1/4 teaspoon ground black pepper
2 cups cubed watermelon
1 cup blueberries
1 cup chopped walnut pieces, toasted
1/2 cup yellow bell peppers, diced
6 cups lettuce, spring mix
4 chicken breast, grilled and sliced
Directions:
1. For the vinaigrette, in a small bowl, whisk together lime juice, oil, honey,
salt, and pepper until fully combined. Set aside.
2. In a medium bowl, combine the watermelon, blueberries, walnuts, and bell
pepper. Add half of the vinaigrette; toss to coat.
3. In a large bowl, toss the spring mix with the remaining vinaigrette. Divide
onto 4 plates.
4. Divide the fruit and walnut mixture evenly on each plate. Top each plate
with a chicken breast.
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Nutrition Facts: (1 serving)
Calories: 580
Total Fat: 38 g
Carbohydrates: 34 g
Fiber: 4 g
Protein: 32 g