Recipes BR E A KF A ST
Blueberry smoothie ingredients:
¾ cup plain, fat-free Greek yogurt ¾ cup fat-free milk ¾ cup frozen blueberries ¾ cup frozen mango chunks 1 tablespoon honey Splash of vanilla extract directions: Add all the ingredients to a blender and process until smooth. If the mixture is too thick, add milk by the tablespoon. Pour and serve.
directions: Combine beans, chili
directions: Preheat the oven to 425 degrees.
powder, cumin, black pepper, jalapeno and cilantro. Heat each tortilla in a dry skillet, then add approximately one quarter of the bean mixture, then chicken carrots, tomatoes and avocado. Fold the tortilla to cover the bottom of the filling, then roll the tortilla toward the middle for a tight wrap, or skip the tortilla and use a lettuce leaf.
Place the fish, skin side down, in a baking dish or on a baking sheet lightly coated with cooking spray. Bake fish for 18 minutes, or until fish flakes easily when tested with a fork. Combine 2 tablespoons green onions and fresh cilantro with mayonnaise, yogurt, lemon pepper, salt and dry mustard. Spread mixture evenly over the fish and bake for 2-3 minutes until the sauce is bubbly. Serve immediately with optional garnish of chopped green onions and lemon wedges.
S NACK
Easy peanut butter cup bites ingredients:
2 tablespoons of peanut butter 2 tablespoons of low-fat milk ¼ cup semi-sweet chocolate chips
LUN C H
Chicken & black bean wrap
¾ cup rolled oats directions: Place peanut butter, milk and
ingredients:
2 cups of black beans, drained 1 teaspoon chili powder ½ teaspoon ground cumin ¼ black pepper ½ jalapeno pepper, seeded finely chopped 4 tablespoons fresh cilantro finely chopped 4 whole-wheat 8-inch tortillas 8 ounces white meat chicken, shredded 1 medium carrot, shredded 1 small tomato, diced 1 avocado, diced
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F O U R
C O R N E R S
H E A L T H Y
DINNER
Salmon with green sauce ingredients:
L I V I N G
4 salmon fillets (about 6 ounces each) Cooking spray 2 tablespoons chopped green onion 2 tablespoons chopped fresh cilantro 1 tablespoon low-fat mayonnaise 1 tablespoon plain fat-free yogurt 1 teaspoon lemon pepper ¼ teaspoon salt ¼ teaspoon dry mustard Chopped green onions Lemon wedges
chocolate chips in a saucepan until chips are melted. Remove from heat and stir in oats. Drop bite-sized balls on a plate or baking sheet lined with parchment paper. Place in the refrigerator for at least 10 minutes prior to serving.
