Skinny Guacamole
http://www.eatingwell.com/recipes/skinny_guacamole.html
From EatingWell: May/June 2012
This delicious guacamole recipe replaces half the amount of high-calorie avocado in a traditional guacamole recipe with a stealth, low-calorie vegetable—zucchini—to cut 100 calories and 6 grams of fat so we can eat more guacamole with fewer calories. We use the microwave to cook the zucchini until it’s very tender, but you can steam it on the stovetop if you prefer.
4 servings, about 1/2 cup each | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients
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1 large zucchini, cut into 1/2-inch cubes
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1 large ripe avocado, cubed
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1/4 cup coarsely chopped fresh cilantro
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1/4 cup finely chopped onion
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2 cloves garlic, minced
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2 tablespoons lime juice
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1/2 teaspoon hot sauce, such as Tabasco, or more to taste
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1/4 teaspoon salt
Preparation
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Place zucchini in a microwave-safe dish, cover with a damp paper towel and microwave on High until tender, 4 to 5 minutes. Drain in a sieve, pressing lightly on the zucchini to extract any liquid.
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Transfer the zucchini to a large bowl; add avocado, cilantro, onion, garlic, lime juice, hot sauce and salt and coarsely mash until combined.
Nutrition
Per serving : 96 Calories; 8 g Fat; 1 g Sat; 5 g Mono; 0 mg Cholesterol; 8 g Carbohydrates; 2 g Protein; 4 g Fiber; 167 mg Sodium; 409 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 1/2 fat
Easy Greek Yogurt Smoohie
made by Jordan Myers
Ingredients:
1 c Greek Yogurt
1 Banana
1 tsp vanilla
1/2 mango, chopped
3/4 c skim milk
1/2 c ice
Blend all ingredients together until smooth. Feel free to use any fruit that you enjoy in place of what is used in this recipe! The banana gives the smoothie good texture, so try frozen mixed berries, strawberries, etc. The greek yogurt gives you tons of protein, and combined with the fiber and carbohydrate from the fruit it is a nutritional powerhouse! Enjoy!
Orange-Apple Flax Smoothie
By Jordan Myers
Ingredients
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2 cups frozen peach slices
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1 cup carrot juice
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1/2 cup apple juice
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1 cup orange juice
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2 tablespoons ground flaxseed
Combine peaches, carrot juice, orange juice, and flaxseed in blender; blend until smooth.
Ingredients
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2 cups finely diced cantalope, (about 2 1/4 pounds with the rind)
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2 cups chopped strawberries
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2 cups chopped green pepper
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1 jalapeno pepper, seeded and minced
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1/3 cup chopped cilantro, (about 1/2 bunch)
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1/2 cup lime juice
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2 tsp honey
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1 cup minced red onion
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1 teaspoon salt, or to taste
Fruit and Veggie Salsa
Created by Jordan Myers
Combine all ingredients into large bowl, refrigerate for a few hours and mix well. Enjoy with baked whole grain tortilla chips, or home made baked pita chips!
Great for your
post-workout
meal!
Ham and Cheese Breakfast Casserole
By EatingWell
Makes: 6 servings
Active Time: 30 minutes
Total Time: 1 3/4 hours
Nutrition Profile
Diabetes appropriate | Low calorie | Healthy weight | High calcium |
Ingredients
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4 large eggs
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4 large egg whites
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1 cup nonfat milk
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2 tablespoons Dijon mustard
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1 teaspoon minced fresh rosemary
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1/4 teaspoon freshly ground pepper
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5 cups chopped spinach, wilted
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4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
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1 cup diced ham steak, (5 ounces)
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1/2 cup chopped jarred roasted red peppers
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3/4 cup shredded part-skim cheddar cheese or mozzarella
Preparation
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Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
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Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
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Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.
Cinnamon Roll Protein Shake:
Oooh! Doesn't THAT sound good! ;-)
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1/2 cup almond milk
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1/2 cup water
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1 scoop Vanilla Protein powder
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1 tsp Vanilla Extract
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1 tsp Butter Extract
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1/4 tsp Cinnamon
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Ice
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Stevia to taste
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Blend and enjoy!
