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Quinoa Salad with Lemon & Basil

lemon feta quinoa basil

Make your side dishes healthier!

Along with added metabolism boosting tricks thats help with weight loss. Quinoa also boosts energy. By using hearty quinoa instead of rice in this Lemon-Basil Salad, it adds 5 grams of metabolism-revving protein and 3 grams of filling fiber per serving. This make-ahead side dish (served warm or at room temperature) is great for parties since it won’t spoil.

Lemon-Basil Quinoa Salad

Ingredients:

  • 1 cup quinoa
  • 2 cups reduced-sodium chicken broth
  • 1 large lemon, zested and juiced
  • 1/2 cup drained and diced roasted red peppers
  • 1/4 cup low-sugar dried cranberries
  • 2 Tbs. minced red onions
  • 2 Tbs. minced fresh basil
  • 1/2 cup feta cheese

Directions:

In pot, bring quinoa and broth to a boil.  Reduce heat; cover and let simmer 15 to 20 minutes. Transfer to a bowl. Toss with 1 Tbs. lemon juice, 1 Tbs. lemon zest, feta cheese and remaining ingredients.

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Fish Tacos Corn, Lime & Blackbeans

Fish Tacos Low Calorie

These tacos can be made with any hearty white fish, but we chose tilapia because it’s low cost and has a mild taste that lets this recipe’s bold flavorings shine. It is also great with tuna.

Ingredients:

  • 1 pkg. pico de gallo salsa
  • 1 cup canned black beans
  • 2 tbs. minced fresh cilantro
  • 1.5oz pkg. low salt taco seasoning
  • 1 lime zested and juiced
  • 1 lb. tilapia fillets
  • 8 whole grain taco shells

Directions:

Heat grill. In bowl, combine salsa, black beans, corn and cilantro. Set aside.

In bowl, stir together taco seasoning, 1 tbs. lime juice and 1 tsp. lime zest until a paste forms, adding more juice if needed; let sit 5 mins.  spread seasoning mixture over both sides of fish fillets.

Coat fish with cooking spray.  Grill 4 mins. or until done, turning once.  Cut fish; divide among taco shells.  Top with salsa with desired toppings.

Fat free flavor booster

For a zesty punch, place lemon, lime or orange slices on the grill (topped with herbs if desired), then set your fish over the slices.  The citrus flavor will permeate into your meal.  Plus, the slices will keep your fish from touching the grill, so there’s no need to worry about the fish sticking to the grill grates.

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Chicken Salad Avocado

chicken-salad-avocado

Ingredients

  • 2 Chicken Breasts (Cooked & Cubed)
  • 1 Avocado
  • 2 Lettuce Leaves Chopped
  • Juice of one Lime
  • 2 ounces of Goat cheese or your choice of soft cheese
  • 1/2 tsp Seasoned Salt
  • 1/4 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • Salt & Pepper to Taste
  • 8 Cilantro leaves chopped

Directions

  1. Cut the avocado in half. Scoop out avocado and save shell.
  2. Cut one half into cubes and set aside.
  3. Place the other half in a bowl and mash with fork, mixing in seasoning and 1 ounce scoop of goat cheese
  4. Once mixed, add cubed chicken, lettuce, and other 1 ounce scoop of goat cheese. Add lime juice and mix together in the bowl. Then gently mix in the cubed avocado (Avoid mashing the cubes, you want it chunky)
  5. Fill the avocado shells with the Avocado Chicken Salad and serve
  6. Optional: Serve with lettuce leaves to make wraps

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Mushroom, Creamy Beef, Noodle Soup

Creamy Mushroom Soup

INGREDIENTS:

  • 2 tablespoons butter or margarine
  • 1 medium onion, coarsely chopped (1/2 cup)
  • 2 teaspoons finely chopped garlic
  • 1 package (8 oz) sliced fresh mushrooms (3 cups)
  • 1 1/2 pounds beef boneless top sirloin steak, cut into 2x 3/4x 1/4-inch pieces
  • 6 cups Progresso® beef flavored broth (from two 32-oz cartons)
  • 1/2 cup dry sherry or Progresso® beef flavored broth (from 32-oz carton)
  • 1/4 cup ketchup
  • 3/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cups uncooked medium egg noodles
  • 1 container (8 oz) sour cream

1. In 5 to 6 quart pot, melt butter over medium-high heat.  Add onion,garlic  and mushrooms; cook 5 to 6 minutes, stirring frequently, until mushrooms are softened.

2. Stir in beef. Cook 5 to 6 minutes, stirring, until beef is no longer pink.  Stir in remaining ingredients except noodles and sour cream.  Heat to boiling.  Reduce heat to medium-low; cover and cook 10 minutes, stirring occasionally.  Stir in noodles. Cover; cook 5 to 7 minutes, stirring occasionally, until noodles are tender.

3. Stir in sour cream. Cook 3 to 5 minutes, stirring frequently, until well blended.

1 serving Calories 330 (calories from fat 120), Total Fat 14g, cholesterol 100mg, Protein 29g.

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Avocado Quinoa Salad

Avocado Quinoa Salad recipe

INGREDIENTS:

  • 2 cups quinoa, rinsed and drained
  • 1 mango, peel removed and diced
  • 1 avocado, peel removed and diced
  • 1/2 red onion, diced
  • 1/4 cup shredded coconut
  • Juice of 2 limes
  • 3 Tbsp coconut or olive oil
  • kosher salt
  • black pepper

Cook quinoa according to package directions. Set aside to cool.
In a small saute pan or in a 425 degree oven, toast the coconut until lightly browned. Set aside.
Combine quinoa, mango, avocado, red onion, toasted coconut, lime juice and coconut oil. Toss to combine. Season to taste with salt and pepper. Serve at room temperature, or cover and chill until ready to use.

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BBQ Chicken Pineapple Sandwich

bbq-chix_pineapple

Treat yourself with this delicious pineapple BBQ Chicken Sandwich. Having chicken instead of beef is a healthy meal choice and lower in calories so eat up and enjoy the summer.

INGREDIENTS:

  • 1 lb cooked, shredded chicken
  • 1/2 cup barbeque sauce
  • 1/4 cup pineapple juice
  • 4 1/2″-thick slices of pineapple
  • 4 King’s Hawaiian hamburger buns
  • coleslaw, optional (recipe below)

DIRECTIONS:

  • Combine barbeque sauce and pineapple juice in a large saucepan and bring to a simmer. Add the shredded chicken, tossing to coat, and cover. Cook over low heat for about 20 minutes.
  • Meanwhile, heat a grill pan over high heat. Place the pineapple slices in the pan, and cook for a couple of minutes on each side, to slightly soften the pineapple and obtain grill marks. Remove from pan and set aside.
  • Split the burger buns in half, and lightly toast them in the grill pan.
  • Pile the barbequed chicken on the bun, topping with the grilled pineapple, and coleslaw if desired.
  • Source: adapted from So Tasty, So Yummy

COLESLAW RECIPE
2 cups thinly shredded green cabbage
1 cup thinly shredded red cabbage
1 cup shredded carrots
1/4 cup mayonnaise
1/4 cup greek yogurt
2 tablespoons cider vinegar
1 tbsp honey
1 tsp kosher salt
1/2 tsp ground black pepper

In a large bowl, whisk together mayonnaise, greek yogurt, vinegar, and honey. Add in shredded cabbage, carrots, salt and pepper. Toss to combine. Cover and refirgerate for and hour to let flavors meld before serving.

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Quinoa Dill Salad with Spinach Feta

quinoa recipes

Ingredients

  • 1 cup uncooked quinoa, RINSED (see Step 1)
  • Sea salt
  • ½ cup pine nuts, toasted (optional)
  • 2 scallions, thinly sliced or 1 garlic clove, minced
  • 6 cups lightly packed baby spinach leaves (3 ounces)
  • ½ cup chopped fresh dill
  • ¼ cup chopped fresh mint (optional)
  • ¼ cup freshly squeezed lemon juice
  • ¼ cup unrefined, cold-pressed extra-virgin olive oil
  • 6 ounces feta, preferably made from goat or sheep’s milk
  • ½ teaspoon sea salt
  • Freshly ground black pepper to taste.

Directions

1. Rinse quinoa in a bowl with water or place quinoa in a fine mesh sieve and rinse under cold water until water runs clear. Drain and transfer to a medium saucepan with a pinch of sea salt and 1 ¾ cups of water. Bring to a boil, cover and lower heat to a simmer. Cook until water is absorbed, about 15 minutes. Let sit, covered for 10 minutes. Quinoa can remain in the pot until ready to combine with other salad ingredients or transfer to a serving bowl and fluff with a fork. Allow quinoa to cool slightly.

2. To the quinoa add remaining ingredients and toss to combine. * Or you can place the spinach on a serving platter and toss with 1 Tablespoon of the lemon juice and 1 Tablespoon of the olive oil. Combine quinoa with remaining ingredients and mound on top of the spinach leaves. Taste for salt and pepper and adjust seasoning, if necessary. Serve warm or at room temperature.

Notes: other additions can include Kalamata olives, halved cherry tomatoes, diced cucumbers, and/or fresh corn kernels.

SERVES 6

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Tabbouleh with Chickpeas Recipe

Tabbouleh-with-Chickpeas-recipe

Grain-free tabbouleh that uses cauliflower in place of grains and pumps up the protein content with hemp seeds and chickpeas. And this is a perfect recipe for the 17 Day Diet.

Ingredients

  • (4 servings) Salad.
  • 1 small head organic cauliflower, pulsed in food processor to yield 3 cups.
  • 2 cups cooked chickpeas, to keep recipe raw, use sprouted chickpeas instead.
  • 1/2 cup hemp seeds.
  • 1 cup packed fresh curly parsley, thick stems removed and minced.
  • 1/2 cup packed fresh cilantro, thick stems removed and minced.
  • 1 cup chopped tomatoes, about 3 medium tomatoes.
  • 5 large green onions, chopped.

Dressing

  • 1/2 cup lemon juice.
  • 2 tbsp extra-virgin olive oil.
  • 2 garlic cloves.
  • 1/4 tsp sea salt.
  • freshly ground pepper, to taste.

Instructions

Break up cauliflower into small flourets.

Place in food processor and pulse until broken down to the size of couscous. Place in a large bowl. Place all other salad ingredients in with the cauliflower. Set aside.

Combine dressing ingredients in a blender and blend until smooth. Pour over the veggies, adjust salt and pepper to taste.

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Shop Now for Nutiva Shelled Hempseed, 8-Ounce Bag.

 

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Grilled Mushroom & Spinach Quesadillas

Grilled Mushroom & Spinach Quesadillas makes 4 servings – only 284 calories per serving.

Ingredients:

  • 2 tomatoes, cut into 1/2-in. pieces
  • 1 avocado, cut into 1/2-in. pieces
  • 2 tbsp fresh lemon juice
  • 2 tbsp olive oil
  • kosher salt and pepper
  • 1/2 cup fresh cilantro, chopped
  • 4 medium tortillas
  • 6 oz muenster cheese, shredded
  • 4 cups baby spinach
  • 4 medium portobella mushroom caps,
  • sour cream, for serving

 

Directions:

Heat grill to medium. In a medium bowl, combine tomatoes, avocado, lemon juice, 1 tbsp oil and 1/4 tsp each salt and pepper; fold in the cilantro. set aside.

Place the tortillas on a large rimmed baking sheet. Divide half the cheese among the tortillas, sprinkling it only on one half. Top that same half with the spinach and remaining cheese.

Place the mushrooms on a cutting board. Brush the remaining tbsp oil, season with 1/2 tsp each salt and pepper and grill, covered, until just tender, 3 to 4 minutes per side. Transfer to the cutting board and thinly slice.

Divide the mushrooms among the tortillas, then fold over tortillas to cover the filling. Grill until the tortillas are crisp and the cheese has melted, about 2 minutes per side.

Cut the quesadillas and serve with the tomato-avocado mixture, and sour cream, if desired.

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Whole Wheat Penne with Shrimp and Broccoli

Whole-Wheat-Penne-with-Shrimp-n-Broccolini-low-calorie

 

Ingredients:

  • 1 bunch (about 1lb) broccoli rabe or broccoli, cut into 3″ pieces.
  • 8 oz whole wheat penne 4 Tbsp olive oil 1 lb med shrimp, peeled and deveined.
  • 2 tsp minced garlic 1/2 tsp red-pepper flakes
  • 1/3 cup seafood broth or reduced sodium chicken broth.
  • 1/2 cup chopped fresh basil.
  • 1/3 cup grated parmesan.

 

Directions:

Bring 4 qt water to a boil in large pot over high heat. Add broccoli rabe and cook until crisp tender, about 1 1/2 minutes. Remove with slotted spoon or tongs and plunge into cold water. Drain and set aside. In same water, cook pasta per package directions.

Heat 2 Tbsp of the oil in large nonstick skillet over medium heat. Place shrimp in pan in single layer. Cook, stirring once or twice, until shrimp are pink and just cooked through, about 2 minutes. With slotted spoon or tongs, transfer shrimp to bowl and set aside.

Add remaining 2 Tbsp oil to pan and cook garlic over medium heat 30 seconds. Add red-pepper flakes and broccoli rabe and cook until soft not soggy, about 2 minutes. Add shrimp, broth, and basil and heat through, about 1 minute. Drain pasta and transfer to large to large serving bowl. Toss with cheese. Add shrimp and broccoli rabe mixture and toss. Serve immediately.

 

Servings:

4 Per Serving:

525 cal, 37 g protein, 50 g carb, 5 g fiber, 19.5 g fat, 3.5 g sat fat, 358 mg sodium.

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