1/4 cup pasteurized egg product
1 clove of garlic, minced (about 1/2 teaspoon)
1 1/2 teaspoons anchovy paste
1/2 teaspoon Dijon mustard
1/4 teaspoon Worcestershire sauce
2 tablespoons lemon juice
2 tablespoons olive oil
1/4 cup finely grated Parmesan
Salt and freshly ground black pepper
6 cups coarsely torn romaine lettuce
2 cups of baby spinach leaves
2 cups of whole-grain croutons
4 grilled chicken breast halves (about 4 ounces each), sliced
In a small bowl, whisk together the egg product, garlic,
anchovy paste, mustard, Worcestershire sauce and lemon juice.Slowly add the
olive oil in a steady stream,
whisking the whole time.
Stir in the
Parmesan and season with salt and pepper.
In a large bowl, toss the dressing with the lettuce and spinach until well coated.
Add the croutons and toss to combine.
Divide the salad onto 4 plates and top each plate with grilled chicken slices.
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Prep Time 20 minutes
Serves 4
Nutrition Information
per serving
Calories 150
Total fat 10g
Sat. fat 2g
Choles. 4mg
Sodium 400mg
Carbs. 10g
Protein 5g
Fiber 2g
Recipe by: Ellie Krieger
Source
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Try this delicious and easy chili recipe by
Ellie Krieger from
the Food Network's Healthy Appetite with Ellie Krieger.
Recipe Summary
Difficulty: Easy
Prep Time: 15 minutes
Cook Time: 1 hour 10 minutes
Yield: 10 cups (serves 8, serving size 1 1/4 cup)
Nutrition Information
Nutritional Analysis per Serving
Calories 295
Total fat 8 grams
Protein 22 grams
Carbohydrates 35 grams
Fiber 10 grams
INGREDIENTS
1 tablespoon olive oil
1 onion, diced (1 cup)
1 red bell pepper, diced (1 cup)
2 carrots, diced (1/2 cup)
2 teaspoons ground cumin
1 pound extra-lean ground beef (90 percent lean)
1 (28-ounce) can crushed tomatoes
2 cups water
1 chipotle chile in adobo sauce, seeded and minced
2 teaspoons adobo sauce from the can of chipotles
1/2 teaspoon dried oregano
Salt and freshly ground black pepper
1 (15.5-ounce) can black beans, drained and rinsed
1 (15.5-ounce) can kidney beans, drained and rinsed
1 (15.5-ounce) can pinto beans, drained and rinsed
Heat the oil in large pot or Dutch oven over moderate heat.
Add the onion, bell pepper and carrots, cover and cook, stirring occasionally until the
vegetables are soft, about 10 minutes. Add the cumin and cook, stirring, for 1 minute.
Add the ground beef; raise the heat to high and cook, breaking up the meat with a spoon,
until the meat is no longer pink. Stir in the tomatoes, water, chipotle and adobo sauce,
oregano and salt and pepper. Cook, partially covered, stirring from time to time, for 30 minutes. Stir in the
beans and continue cooking, partially covered, 20 minutes longer. Season, to taste, with salt and pepper.
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Fresh Dishes
Summer brings fruits, fresh vegetables and cravings for lighter dishes. Many of us are also very aware of our bodies
as summer also means cooler clothes with LESS material! Which simply screams EAT LESS CALORIES! Rather than thinking of eating less calories
we want you to think about eating more! Yes, eating more fiber that is.
Fiber helps us feel full for a longer period of time, then
we won't feel hungry as often. A great way to get fiber in during the summer is by eating berries.
They are a great source of fiber and vitamins! Click here for tips on berries and berry dishes.
Below are some other delicious dishes that you can try this summer that will fill you up without
you having to go up a pant size!
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Mixed Greens with Tomato-Ginger Dressing |
1 large plum tomato, seeds squeezed out, roughly chopped
1/4 cup chopped oil-packed sun-dried tomatoes
1 tablespoon minced fresh ginger
2 garlic cloves, peeled
1 to 2 tablespoons balsamic vinegar
1/2 cup water
1/4 teaspoon salt
1/4 teaspoon ground black pepper
6 cups washed mixed greens (any combination of romaine, red leaf, Bibb, Boston lettuce, mustard greens, spinach)
In a blender, combine tomato, sun-dried tomatoes, ginger, garlic, and vinegar. Process until finely chopped. Add water, salt, and pepper and puree until smooth.
Divide greens evenly among 4 salad plates and spoon dressing over top. |
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Prep Time 10 minutes
Serves 4
Nutrition Information
per serving
Calories 38
Total fat 1g
Saturated fat 0g
Cholesterol 0mg
Sodium 173mg
Carbohydrates 6g
Protein 1.5g
Fiber 2.5g
Recipe by: Robin Miller
Source
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Garlic-Lime Chicken with Olives
Cooking spray
3 pounds boneless skinless chicken breast halves*
1 cup diced onion
2 to 3 cloves garlic, minced
2 tablespoons fresh lime juice
1 tablespoon molasses
2 teaspoons Worcestershire sauce
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 cup pitted and sliced Greek olives, such as kalamata
*This amount of chicken is for 3 meals based on chicken. If you are only using it for this meal, use 1 pound.
Preheat oven to 400 degrees F.
Coat a large roasting pan with cooking spray.
In a large bowl, combine chicken, onion, garlic, lime juice, molasses, Worcestershire sauce, cumin, oregano, salt, and black pepper. Toss to coat.
Transfer chicken to prepared pan and pour over any remaining marinade. Arrange olives over and around chicken in pan. Roast 30 to 35 minutes, until chicken is cooked through. Serve 1/3 of the chicken tonight and reserve remaining chicken in the refrigerator for other meals.
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Nutrition Information
per serving
Calories 435
Total fat 6g
Saturated fat 1.5g
Cholesterol 197mg
Sodium 694mg
Carbohydrates 11g
Protein 79g
Fiber 1.5g
Recipe by: Robin Miller
Source |
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Phone: 703-917-9891 * Fax: 703-918-9323
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