Mocha java smoothie
Makes: 2 servings
Serving size: 2 1/2cups
1 tbsp. sugar
2 rounded tsp. instant espresso
2 tsp. unsweetened natural cocoa powder
1/4 cup boiling water
2 cups nonfat milk
2 ripe bananas, peeled, cut into chunks, frozen
1 cup ice
In a small bowl, stir together the sugar, instant espresso, if using, and cocoa powder. Add the boiling water and stir until dissolved.
Combine the coffee mixture in a blender with the milk, bananas, and ice and blend on high until smooth.
Per Serving: Calories 210; Total Fat 1 g (Sat Fat 0.5 g, Mono Fat 0 g, Poly Fat 0 g); Protein 10 g; Carb 44 g; Fiber 4 g; Cholesterol 5 mg; Sodium 130 mg
Excellent source of: Calcium, Iodine, Phosphorus, Potassium, Protein, Riboflavin, Vitamin B6, Vitamin C
Good source of: Fiber, Magnesium, Manganese, Pantothenic Acid, Vitamin B12
Curried Chicken Salad
Makes: 4 servings
Serving size: 1 cup chicken salad, 1 1/4 cups mixed greens, 1 lemon wedge, and 1 oz. pita chips
1/4 cup sliced almonds
1/2 cup nonfat plain yogurt
2 tbsp. mayonnaise
1 tsp. curry powder
2 1/2 cups cubed cooked chicken breasts (about 1 1/4 lbs.)
1 cup halved red grapes
1/4 cup chopped cilantro
Salt and freshly ground black pepper to taste
5 oz. mixed greens (about 5 cups lightly packed)
4 lemon wedges
4 oz. pita chips
Toast the almonds in a small dry skillet over medium-high heat, stirring occasionally, until fragrant and beginning to turn golden, 2 to 3 minutes.
In a large bowl, stir together the yogurt, mayonnaise, and curry powder. Fold in the chicken, grapes, and cilantro and season with salt and pepper. This salad will keep in an airtight container in the refrigerator for up to 3 days.
To serve, put a scoop of the chicken salad on a bed of greens on a plate or in a to-go container and sprinkle with the toasted almonds. Add a lemon wedge to squeeze over the greens just before eating. Serve with pita chips, stored in a separate container, if packing.
Per Serving: Calories 400; Total Fat 16 g (Sat Fat 2 g, Mono Fat 4 g, Poly Fat 4.5 g); Protein 36 g; Carb 26 g; Fiber 4 g; Cholesterol 80 mg; Sodium 460 mg
Excellent source of: Niacin, Phosphorus, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin C
Good source of: Calcium, Fiber, Iron, Magnesium, Manganese, Potassium, Riboflavin
Garlic basil shrimp
Makes: 4 servings
Serving size: 1 cup shrimp mixture and X cup cooked orzo
2 tbsp. olive oil
1 1/4 lbs. large shrimp (20 to 25 per pound), peeled and deveined
3 cloves garlic, minced
1/8 tsp. crushed red pepper flakes, or more to taste
3/4 cup dry white wine
1 1/2 cups grape tomatoes, halved
1/4 cup finely chopped fresh basil
Salt and freshly ground black pepper to taste
3 cups cooked orzo pasta (preferably whole-wheat)
Heat the oil in a large heavy skillet over medium-high heat until hot but not smoking, then add the shrimp and cook, turning over once, until just cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.
Add the garlic and red pepper flakes to the oil remaining in the skillet and cook until fragrant, about 30 seconds. Add the wine and cook over high heat, stirring occasionally, for 3 minutes. Stir in the tomatoes and basil and season the sauce with salt and pepper. Return the shrimp to the pan and cook just until heated through. Serve with the orzo.
Per Serving: Calories 380; Total Fat 10 g (Sat Fat 1.5 g, Mono Fat 5.5 g, Poly Fat 2 g); Protein 35 g; Carb 35 g; Fiber 4 g; Cholesterol 215 mg; Sodium 490 mg
Excellent source of: Copper, Iron, Magnesium, Manganese, Niacin, Phosphorus, Protein, Selenium, Vitamin B12, Vitamin D, Vitamin K
Good source of: Calcium, Fiber, Potassium, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Zinc