Veggies in Three Ways: Knowing how to cook veggies easily is key to healthy cooking.
1 microwave safe bowl
1 paper towel
Salt free season blend (i.e. Mrs. Dash type seasoning)
#1 Directions: Pour half of the bag of frozen vegetables into the microwave safe bowl. Sprinkle the salt free seasoning evenly on top of the vegetables. Place the paper towel on top of the vegetables and put in the microwave. Cook on high for 2 minutes, stir and cook for 2 more minutes or until vegetables are bright in color and al dente in texture.
#2 Directions: Spray a nonstick skillet with cooking spray and heat on the stove to medium high. Let the pan get warm before putting in the frozen vegetables. Evenly pour 1/2 the bag of vegetables into the skillet, sprinkle with seasoning, and allow to cook for 2-3 minutes without stirring. Once the vegetables start to cook, stir every minute or two cooking until desired doneness.
#3 Directions: Place frozen vegetables in a bowl, cover with a paper towel, and place in the refrigerator. Allow to defrost over night. Enjoy raw with low fat dip.
1 Large Serving = 1 cup cooked
Nutrition Facts: 59 calories, 2.5 g protein, 12 g carbohydrate, 4 g fiber, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 32 mg sodium
Berry Breakfast Pizza: Fresh whole grain breakfast recipes!
1 whole wheat English muffin
2 TBSP fat free or reduced fat strawberry cream cheese
1/2 cup sliced strawberries
Directions: Toast the English muffin. While it is still warm, spread 1 TBSP of cream cheese on each side of the muffin. Top with sliced strawberries. Eat on the go or pair with a scrambled egg for a complete meal.
Nutrition Facts: 191 calories, 11 g protein, 35 g carbohydrate, 4 g fiber, 2 g total fat, .5 g saturated fat, 4 mg cholesterol, 469 mg sodium
Pineapple Recovery Smoothie: A great summer treat after a hard workout!
1/2 cup frozen pineapple
1 cup nonfat vanilla yogurt
1 handful fresh baby spinach
1/2 cup skim milk
Directions: Place all ingredients in a blender. Blend until smoothie. Add water to reach the desired consistency.
Nutrition Facts: 184 calories, 14 g protein, 33 g carbohydrate, 2.5 g fiber, .5 g total fat, 0 g saturated fat, 6 mg cholesterol, 182 mg sodium
Easy Loaded Potato
1 small potato (white or sweet)
1 cup frozen mixed vegetables
1/2 cup pre-cooked grilled chicken strips, cubed
2 TBSP reduced fat feta cheese
Directions: Wash the potato and prick several times with a fork. Plate on a plate and cover with a paper towel. Cook the potato on high power for 5 minutes. Turn over and cook for 5 minutes more. When the potato is soft, it is done. Place the frozen mixed vegetables in a bowl, cover with a paper towel and microwave for 3 minutes, stirring once during cooking. Slice open the potato and spray 5 times with spray butter. Top with chicken and mixed veggies. Sprinkle with cheese and enjoy!
Make it Meatless: Substitute the chicken for black beans or kidney beans to make it meatless!
Nutrition Facts: 364 calories, 33 g protein, 48 g carbohydrate, 9 g fiber, 5 g total fat, 2 g saturated fat, 68 mg cholesterol, 520 mg sodium
Greek Yogurt Waldorf Salad
*Adapted from the Carolina Dining Services Executive Chef
6 oz canned chicken, drained and rinsed
2 cups romaine lettuce, washed and torn into pieces
1/4 cup chopped walnuts
1 cup celery, thinly sliced
1 cup seedless grapes, sliced
1 medium apple, diced
3/4 cup nonfat plain Greek yogurt
juice of half a lemon
Directions: Place all ingredients in a bowl and mix until combined. Enjoy with whole wheat crackers, whole wheat bread, or on top of fresh greens. Makes 2 servings
Nutrition Facts: 352 calories, 35 g protein, 25 g carbohydrate, 5 g fiber, 13 g total fat, 2 g saturated fat, 73 mg cholesterol, 448 mg sodium
Pesto Chicken with Penne and Broccoli
*Adapted from Kelley Urban, RD, LD
8 oz jar pesto
14 oz whole grain penne pasta
2- 12 oz bags frozen broccoli
2- 6 oz packages pre-cooked grilled chicken strips, cubed
1/3 cup Parmesan cheese, grated
Salt and pepper to taste
Directions: Cook penne according to the directions on the package. Reserve a cup of the water the pasta cooked in. Drain the pasta and set aside. Steam the broccoli in the microwave and place in a large bowl. Add the penne, chicken and pesto. Stir until combined. Add the reserved pasta water if more moisture is needed. Toss in the Parmesan cheese as you mix. Enjoy immediately or place in the refrigerator to enjoy later. Serves 8.
Nutrition Facts: 320 calories, 22 g protein, 20 g carbohydrate, 5 g fiber, 18 g total fat, 4 g saturated fat, 44 mg cholesterol, 562 mg sodium