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Chicken Satay With Almond Sauce

INGREDIENTS:

• 1 pound boneless, skinless chicken breast
• 1/2 cup plus 1 teaspoon low-sodium tamari
• Juice of 1 orange (about 1/2 cup)
• Juice of 1 lime (about 11/2 tablespoons)
• 3 garlic cloves, chopped
• 1/4 cup rice wine vinegar
• 2 tablespoons natural almond butter
• 1 tablespoon honey
• 1 tablespoon minced fresh ginger
• 1/4 teaspoon toasted sesame oil
• Olive oil spray, for the grill

DIRECTIONS:

• 1. Slice the chicken breast into thin strips 3 to 4 inches long; this is easier to do if the chicken is placed in the freezer for 20 minutes before slicing. You should have about 40 slices (count out and set aside roughly half as many wooden skewers as you have slices of chicken). In a medium bowl, mix the 1/2 cup tamari, the orange juice, lime juice, and two of the garlic cloves.

1. Add the chicken slices. Cover the bowl and refrigerate for at least one hour and up to overnight.

1. Before you are ready to grill the chicken, soak the wooden skewers in water for at least 20 minutes.

1. Meanwhile, in a blender or the work bowl of a food processor, place the vinegar, almond butter, honey, ginger, sesame oil, 1 teaspoon tamari, and remaining garlic clove. Blend or process until smooth. Set aside until ready to serve.

1. If using a gas or charcoal grill, spray the grill with olive oil and prepare a medium-hot grill. If using a grill pan, spray it with olive oil and heat over medium- high heat.

1. Pat the chicken slices dry, and thread two slices onto each skewer. Grill for two to three minutes per side. Arrange the hot skewers on a platter and either drizzle the sauce over or serve the sauce in a bowl alongside the skewers.

Yields 4 servings.

Recipe from Chef Jillian Michaels, Master Your Metabolism Cookbook.

Brown Rice Pilaf

Get your fiber in with this delicious dish! One cup of brown rice supplies 14% of the suggested daily intake of fiber.

INGREDIENTS:

• 1/4 cup water
• 1/2 teaspoon salt
• 2-3 cups boiling water or vegetable broth
• 1 cup dry long-grain brown rice (preferably basmati or jasmine)
• 1/2 cup dry white wine
• 1/2 teaspoon dried thyme
• 1/2 pound mushrooms, chopped (about 2 1/2 cups)
• 2 garlic cloves, minced or pressed
• 1 onion, chopped
• 1/4 teaspoon ground black pepper

DIRECTIONS:

1. Heat 1/4 cup water in a large pot. Add onion, garlic, and mushrooms. Cook over medium heat for about 5 minutes, stirring often, until onion is soft and mushrooms are browned. Add dried thyme and cook for 2-3 more minutes to allow flavors to develop. Be sure to stir often. Add 2 tablespoons wine to deglaze (lift the browned bits which are full of flavor from the bottom of the pan). 
   
2. Add rice, 2 cups boiling water or broth, remaining 6 tablespoons of wine, and salt and pepper. Stir to mix, then cover and cook over low heat, checking pan occasionally during cooking. Add small amounts of remaining water or broth if needed to prevent sticking. Pilaf is done after about 60 minutes of cooking when the rice is tender to the bite.

Stored in a covered container in the refrigerator, leftover Brown Rice Pilaf will keep for up to 3 days. 

Yields 4 servings

Nutrition: Per Serving: 216 calories, 1.6g fat, 0.3g saturated fat, 6.8% calories from fat, 0mg cholesterol, 5.3g protein, 40.9g carbohydrates, 2g sugar, 6.4g fiber, 306mg sodium

Not So Deviled Eggs

This recipe replaces some of the egg yolks with non-fat cottage cheese, keeping the filling velvety and rich while reducing some of the fat.   

INGREDIENTS:

• 12 large organic, free-range hard-boiled eggs, peeled
• 1/3 cup non-fat cottage cheese
• 1/4 cup low-fat mayonnaise
  
• 3 tablespoons minced fresh chives, or green scallions
• 1 tablespoon sweet pickle relish
• 2 teaspoons yellow mustard
• 1/8 teaspoon salt
• Paprika, for garnish

DIRECTIONS:

1. Halve eggs lengthwise with a sharp knife. Gently remove the yolks. Place 16 yolk halves in a food processor (discard the remaining 8 yolk halves). Add cottage cheese, mayonnaise, chives (or scallion greens), relish, mustard and salt; process until smooth.
   
2. Spoon about 2 teaspoons yolk mixture into each egg white half. Sprinkle with paprika, if desired.
   

Yields 24 servings

Nutrition: Per serving: 34 calories, 2g fat (1g saturated fat, 1g monounsaturated fat), 71mg cholesterol, 1g carbohydrates, 0g added sugars, 3g protein, 0g fiber, 85mg sodium, 31mg potassium

Roasted Beet and Avocado Salad with Orange Dressing

Beets contain uniquely high levels of anti-carcinogens and high carotenoid content and are an excellent source of folic acid. Avocado, which is actually a fruit, is not only delicious but provides a plethora of minerals and vitamins and may assist in weight management.

INGREDIENTS:

Orange Dressing:

• 1/4 cup fresh orange juice
• 2 teaspoons white balsamic vinegar
• 1/2 teaspoon orange zest
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper

Salad:

• 2 medium red beets
• 1/4 cup seasoned rice vinegar
• 1 ripe avocado, seeded, peeled and cut into quarters
• 4 cups mixed salad greens

DIRECTIONS:

1. Dressing: In a small bowl, combine orange juice, vinegar, orange zest, salt and pepper. Whisk to blend. Set aside.
2. Wash beets and trim off stems.
3. Place beets in a small pan and add two tablespoons of water.
4. Cover pan with foil and roast in a 350 degree oven for 50 minutes.
5. Check beets' doneness by piercing with fork. Fork should go in easily with a little resistance.
6. Remove from oven. Cool.
7. Peel beets and cut into 1/4" chunks; set aside.
8. Dip avocado in rice vinegar.
9. Divide greens among serving plates. Top each serving with an avocado quarter and spoon 1/4 of the chopped beets over each avocado. Drizzle dressing over all. 

Yields 4 servings

Nutrition: Per serving: 120 calories, 6g fat, 1.5g saturated fat, 0mg cholesterol, 310mg sodium, 15g carbohydrates, 6g fiber, 8g sugar, 2g protein

Healthy Eggplant Parmesan

Eggplants are known for their high fiber content as well as several phytonutrients that play an important role in antioxidant activity. This summer vegetable may help with type 2 diabetes, lowering cholesterol, and preventing cancer. This recipe is a lighter version of the classic recipe. 

INGREDIENTS:

• 2 eggplants (about 2 pounds total)
• 3 egg whites
• 3 tablespoons water
• 1 cup fine dry breadcrumbs
• 1/2 cup freshly grated Parmesan cheese, divided (1 ounce)
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1/4 cup slivered fresh basil leaves
• 2 1/2 cups tomato sauce
• 3/4 cup grated part-skim mozzarella cheese (3 ounces)

DIRECTIONS:

1. Preheat oven to 400 degrees. Coat two baking sheets and 8" x 11 1/2" baking dish with nonstick cooking spray. 
2. Cut eggplants crosswise into 1/4" thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.
3. Stir basil into tomato sauce. Spread about 1/2 cup of the sauce in the bottom of the prepared baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Scoop 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes.

Yields 6 servings

Nutrition: Per serving: 203 calories, 6g fat, 13mg cholesterol, 29g carbohydrates, 12g protein, 8g fiber, 563mg sodium, 777mg potassium 

Cucumber & Black-Eyed Pea Salad

This recipe provides a double dose of summer fruits and vegetables as both cucumbers and black-eyed peas are in season. Cucumbers are the best natural diuretic and helps with blood pressure and digestion. Black-eyed peas are rich in fiber and protein and are known to be good luck in different cultures. Enjoy this salad over and over again this summer to give your body an extra boost.

INGREDIENTS:

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 2 teaspoons chopped fresh oregano or 1 teaspoon dried
• Freshly ground pepper to taste
• 4 cups peeled and diced cucumbers
• 1 1/2 cup black-eyed peas, rinsed
• 2/3 cup diced red bell pepper
• 1.2 cup crumbled feta cheese
• 1/4 cup slivered red onion

DIRECTIONS:

1. Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.

Yields 6 servings

Chicken and Strawberry Salad

As you visit your local farmer's market this summer you'll be sure to see plump, red strawberries in abundance. Take advantage of the season and eat as many as you can! The delicious fruit is full of nutrients and antioxidants that are known to reduce inflammation in the body, boost immunity and heart health.

INGREDIENTS:

Dressing:

• 1  teaspoon sugar
  
• 2  tablespoons red wine vinegar
  
• 1  tablespoon water
  
• 1/8  teaspoon salt
  
• 1/8  teaspoon freshly ground black pepper
  
• 2  tablespoons extra-virgin olive oil
  

Salad:

• 4  cups  spinach
  
• 4  cups  arugula
  
• 1 cup mushrooms
• 2  cups  quartered strawberries
  
• 1/3  cup  vertically sliced red onion
  
• 12  ounces  skinless, boneless rotisserie chicken breast, sliced
  
• 2  tablespoons  unsalted cashews, halved
  
• 1/2  cup  (2 ounces) crumbled blue cheese
  

• DIRECTIONS:

1. To prepare dressing, combine first 5 ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.
   
2.  To prepare salad, combine spinach and next 5 ingredients (through chicken) in a bowl; toss gently. Place about 2 cups chicken mixture on each of 4 plates. Top each serving with 1 1/2 teaspoons cashews and 2 tablespoons cheese. Drizzle about 4 teaspoons dressing over each serving.
   

Yields 4 servings

Nutrition: Per serving: 333 calories, 16.4g fat, 32g protein, 14.8g carbohydrate, 3.5g fiber, 83mg cholesterol, 2.5mg iron, 347mg sodium, 156mg calcium

Turkey with Blueberry Pan Sauce

It's summer, which means blueberry season is here! This lovely fruit is super nutritious and full of the cancer fighting antioxidants, anthocyanins and ellagic acid. And blueberries are at the top of the list of fruits that destroy free radicals and combat the effects of aging. 

INGREDIENTS:

• 1/4 cup all-purpose flour
  
• 3/4 teaspoon salt, divided
  
• 1/2 teaspoon freshly ground pepper
  
• 1 pound turkey tenderloin, (see Ingredient note)
  
• 1 tablespoon extra-virgin olive oil
  
• 1/4 cup chopped shallots
  
• 1 tablespoon chopped fresh thyme
  
• 2 cups blueberries
  
• 3 tablespoons balsamic vinegar
  

DIRECTIONS:

1. Preheat oven to 450°F. Whisk flour, 1/2 teaspoon salt and pepper in a shallow dish. Dredge turkey in the mixture. (Discard any leftover flour.)
   
2. Heat oil in a large ovenproof skillet over high heat. Add the turkey; cook until golden brown on one side, 3 to 5 minutes. Turn the turkey over and transfer the pan to the oven. Roast until the turkey is just cooked through and no longer pink in the middle, 15 to 20 minutes. Transfer the turkey to a plate and tent with foil to keep warm.
   
3. Place the skillet over medium heat. (Take care, the handle will still be very hot.) Add shallots and thyme and cook, stirring constantly, until the shallots begin to brown, 30 seconds to 1 minute. Add blueberries, vinegar and the remaining 1/4 teaspoon salt; continue cooking, stirring occasionally and scraping up any brown bits, until the blueberries burst and release their juices and the mixture becomes thick and syrupy, 4 to 5 minutes. Slice the turkey and serve with the blueberry pan sauce.
   

Yields 4 servings

Nuttition: Per serving: 215 calories; 5 g fat (1 g sat, 3 g mono); 45 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 29 g protein; 2 g fiber; 273 mg sodium; 104 mg potassium

Asian Beef with Snap Peas

INGREDIENTS:

• 3 tablespoons soy sauce
• 2 tablespoons rice wine
• 1 tablespoon brown sugar
• 1/2 teaspoon cornstarch
• 1 tablespoon vegetable oil
• 1 tablespoon minced fresh ginger root
• 1 tablespoon minced garlic
• 1 lb. organic beef round steak, cut into thin strips
• 1/2 lb. sugar snap peas

DIRECTIONS:

1. In a small bowl, combine the soy sauce, rice wine, brown sugar and cornstarch. Set aside.
2. Heat oil in a wok or skillet over medium high heat. Stir-fry ginger and garlic for 30 seconds.
3. Add the steak and stir-fry for 2 minutes or until evenly browned.
4. Add the sugar snap peas and stir-fry for an additional 3 minutes. 
5. Add the soy sauce mixture, bring to a boil, stirring constantly.
6. Lower heat and simmer until the sauce is thick and smooth. Serve immediately.

Yields 4 servings

Quick and Cool Summer Salad

INGREDIENTS:

• 14 ounce package elbow macaroni
• 1 can (16 ounce) drained green beans or other vegetable 
• 1 can (7 ounce) tuna packed in water - drained and flaked
• 1 cup diced cheese 
• 1/2 cup diced sweet pickles
• 1/2 cup diced onions 
• 1 cup yogurt, plain 
• 1/2 cup light mayonnaise 
• 1 1/2 tablespoons lemon juice 
• 1/4 teaspoon salt 
• 1/4 teaspoon seasoned pepper
• paprika (optional)

DIRECTIONS:

1. Prepare elbow macaroni according to package directions and drain. 
2. Add vegetables, tuna, onions, cheese, and pickles. 
3. Mix yogurt, salad dressing, lemon juice, salt and seasoned pepper. 
4. Toss with macaroni mixture. 
5. Chill before serving. 
6. Refrigerate leftovers promptly.
7. Sprinkle paprika on top if you'd like.

Yields 8 servings