Chicken and Strawberry Salad

This simple, no-cook meal is perfect for a mid-week dinner.  Serves 4.

What you’ll need:

for the dressing:

• 1 tablespoon sugar
• 2 tablespoons red wine vinegar
• 1 tablespoon water
• 1/8 tablespoon salt
• 1/8 tablespoon pepper
• 2 tablespoons olive oil

for the salad:

• 4 cups torn romaine lettuce
• 4 cups arugula
• 2 cups quartered strawberries
• 1/3 cup sliced red onion
• 12 ounces skinless, boneless rotisserie chicken, thinly sliced
• 2 tablespoons halved cashews
• 1/2 cup crumbled blue cheese (or goat cheese or feta cheese)

What you’ll do:

• To prepare the dressing, combine the sugar, vinegar, water, salt and pepper.  Slowly drizzle in the olive oil while whisking constantly.
• To prepare the salad, combine the romaine, arugula, strawberries, sliced onion and chicken.  Toss gently.
• Place 2 cups of chicken-salad mixture on each plate.  Top evenly with cashews and cheese.
• Serve with a drizzle of salad dressing.

Recipe and image from Cooking Light.

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Chicken Parm Pasta Toss

A classic sandwich turned into a pasta dish.  Grate your own Parmesan cheese – the flavor is unbelievable.  Makes 4 large servings.

What you’ll need:

• 1 pound whole wheat penne
• olive oil
• 1 pound boneless, skinless chicken breasts or thighs, cut into bite-size pieces
• 2 teaspoons poultry seasoning
• salt and pepper
• 2-3 gloves of garlic, chopped
• 1 large red onion, chopped
• 2 pints grape tomatoes
• 2 cups basil, chopped
• 3 cups arugula, chopped
• 1 cup shredded Parmesan cheese

What you’ll do:

• Cook the pasta according to package directions.  Before draining the pasta, reserve a cup of the pasta water.  Then drain and set aside.
• Place a large skillet over high heat and add 1 tablespoon of olive oil, swirling to coat skillet.
• Cook the chicken until golden brown on all sides, about 4 minutes per side.
• Once the chicken is brown, add the onions to the pan and cook until softened, about 5 minutes.
• Add the garlic and cook a couple minutes then add the tomatoes and cover with a lid.
• Cook, 6-7 minutes, stirring occasionally.
• Season with salt and pepper.
• Add the drained pasta and the reserved pasta water to the skillet.  Toss until combined and heated through.
• Remove from heat and stir in the basil, arugula and cheese.

Recipe and image from the Rachael Ray Show.

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Spiced Shrimp with Beans

The coriander and paprika add a touch of spice to this 25-minute dinner.  Feel free to use white kidney beans or chickpeas if that’s what you have on hand.  Recipe serves 4.

What you’ll need:

• 1 cup couscous
• salt and pepper
• 1 tablespoon olive oil
• 1 pound peeled and deveined shrimp
• 1 shallot, chopped (or 1/2 white onion)
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground paprika
• 1 15.5-ounce can white beans, drained and rinsed
• 1/4 cup white wine vinegar

What you’ll do:

• Place the couscous in a large bowl.
• Add 1 cup of boiling hot water and 1/4 teaspoon each of salt and pepper.
• Cover and let sit for 5 minutes; fluff with fork.
• Meanwhile, heat 1 tablespoon olive oil in a large skillet over medium-high heat.
• Add the shrimp, shallot (or onion), coriander, paprika and 1/2 teaspoon salt.
• Cook 4-6 minutes or until shrimp are pink.  Transfer shrimp to a plate and set aside.
• Add the beans, vinegar and 1/2 cup water to the skillet.  Cook until warmed through, about 5 minutes.
• Serve with shrimp and couscous.

Recipe and image from Real Simple.

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Banana Breakfast Smoothie

This smoothie is not only refreshing and cold but it’s healthy and ready in seconds with the help of your blender.  Freeze your bananas ahead of time by slicing and placing on a baking sheet in a single layer.  Once frozen, place them in a resealable baggie and keep in the freezer.  Recipe makes 2 smoothies.

What you’ll need:

• 2 (6 ounce) containers vanilla yogurt (Greek yogurt would add more protein)
• 1 large banana, frozen and chopped
• 1 tablespoon peanut butter
• milk (optional)

What you’ll do:

• Place all ingredients in a blender and puree until smooth.
• Add milk if it’s too thick.

Recipe and image from Very Culinary.

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Berry Crisp

Life would be boring without dessert!  Since berries are in season, this is the perfect time to make this crisp.  If you can’t find blueberries, use more strawberries.  Any combo of berries works perfectly.  Enjoy with a scoop of low-fat frozen yogurt and the sunset.  Makes 8 servings.

What you’ll need:

For the filling:

• 1 1/2 cups each of strawberries, blueberries and raspberries (4 1/2 cups total)
• 1/4 teaspoon cinnamon
• 1 teaspoon lemon zest
• 2 teaspoons cornstarch
• 1/4 cup sugar

For the topping:

• 1 cup Quaker quick oats
• 1/2 cup whole-wheat flour
• 1/2 cup brown sugar
• 3/4 teaspoon cinnamon
• half stick butter, melted

What you’ll do:

• Heat the oven to 375 degrees.
• Combine the berries, sugar, 1/4 teaspoon cinnamon and lemon zest in a bowl.  Sprinkle with cornstarch and toss until fruit is coated.
• Place fruit in an ungreased pie dish.
• Mix the remaining ingredients – oats, flour, brown sugar, cinnamon and melted butter.
• Sprinkle over the fruit.  Bake for 40 minutes or until the topping is golden brown.

Recipe and image from SkinnyTaste.

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Black Bean, Red Onion and Corn Salsa

Warm weather calls for quick meals.  This salsa is perfect for warm summer evenings outside.  It’s so easy I can’t even call it a recipe.  Whip up this salsa and serve with cut up veggies and baked tortilla chips.

What you’ll need:

• Canned black beans, rinsed and drained
• Chopped red onion
• Thawed frozen corn (or canned, rinsed and drained)
• Chopped pickled jalapenos
• drizzle of olive oil

What you’ll do:

• Mix!  That’s it.

Recipe and image from Rachael Ray magazine.

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Chicken Stuffed with Pesto, Ham and Cheese

Who said chicken was boring?  Stuffed with bright pesto, salty and creamy cheese and ham – this chicken is anything but boring.  Makes 4 servings.  All you need is a side of green (perhaps beans) and you’ve got dinner.

What you’ll need:

• 4 boneless, skinless chicken breasts
• 4 thick slices of smoked ham
• 2 ounces fontina cheese, grated (about 1/2 cup)
• 4 tablespoons bottled basil pesto
• 1/2 cup seasoned bread crumbs
• 4 teaspoons olive oil

What you’ll do:

• Preheat the oven to 400 degrees.
• Butterfly each chicken breast by slicing it thinly open like a book (be careful not to slice completely through both sides).
• Distribute the ham, cheese and pesto evenly among one side of each chicken breast.
• Fold the empty sides over to cover the filling.  Secure with toothpicks.
• Dredge each chicken breast carefully into a bowl of breadcrumbs to coat the outside.
• Place on a baking sheet covered with aluminum foil and coated with cooking spray.
• Lightly drizzle the olive oil evening over the chicken.
• Bake for 20 minutes.

Recipe and image from Can you stay for dinner? 

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Roast Beef, Roasted Red Pepper and Goat Cheese Panini

Roast beef gets a bad rap.  It’s actually a lean cut of meat.  Paired with roasted red peppers and creamy goat cheese plus a little spicy arugula you’ll have yourself a delicious sandwich.  This recipe makes one sandwich but it’s easy to make more.

What you’ll need:

• 2 slices ciabatta bread
• 2 tablespoons goat cheese
• deli sliced roast beef (about 4 slices)
• 1 cup arugula
• 1/2 of a roasted red pepper, cut into strips
• 1 teaspoon oil

What you’ll do:

• Heat the oil in a grill pan over medium-high heat.
• Spread 1 tablespoon of goat cheese on one piece of bread.
• Top with the roast beef, arugula, red pepper strips and the remaining 1 teaspoon of oil.  Top with bread slice.
• Place the panini on the hot grill pan and press down (top with something heavy – like a skillet) for 4 minutes.
• Flip the sandwich over and repeat.

Recipe and image fromBev Cooks. 

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Greek Nachos

A classic Greek salad combines feta, olives, red onions and tomatoes.  Why not make this classic salad into nachos your kids will love.  The recipe makes 1 serving – but it’s very easy to make multiple servings.

What you’ll need:

• 1 taco size whole-wheat tortilla
• 2 tablespoons hummus (roasted red pepper or garlic flavors work great)
• 2 tablespoons feta cheese
• 8 kalamata olives, halved
• 1/4 cup chopped tomato
• 2 tablespoons red onion, minced
• 2 tablespoons Greek Vinaigrette (optional)

What you’ll do:

• Preheat the oven to 400 degrees.  Cut the tortilla into 8 wedges.
• Place the wedges on a aluminum foil-lined baking sheet spritzed with cooking spray.  Spray the top of the wedges, too.
• Bake for 3-4 minutes or until lightly toasted.
• Spread about 1/2 teaspoon of hummus on each wedge, followed by a sprinkling of1/2 teaspoon feta.  Top with the olives, tomato and red onion.
• Add a drizzle of the vinaigrette, if desired.
• Bake for 4-5 more minutes or until golden brown and hot.

Recipe and image from Iowa Girl Eats.

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Layered Mexican Bake

Celebrate Cinco de Mayo with this healthy Mexican casserole.  Jazz it up with some guacamole and carrot sticks on the side.  Recipe makes 4 servings.

What you’ll need:

• 3/4 pound extra lean ground beef or turkey
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 teaspoons chili powder
• 1 1/4 chops salsa
• 1 10-ounce package frozen corn
• 3 8-inch whole-wheat tortillas
• 1/2 cup reduced fat sour cream or Greek yogurt
• 3/4 cup shredded cheddar cheese

What you’ll do:

• Heat oven to 375 degrees.
• Brown the meat with the onions and peppers in a large skillet over medium-high heat.
• Stir in the chili powder and cook for 1 minute.
• Add the salsa and corn; mix well.  Simmer for 5 minutes.
• Spread 1 cup of the meat sauce onto the bottom of an 8-inch square baking dish.  Top with 1 tortilla, 1/2 cup meat sauce, sour cream and 1/4 cup cheese.
• Cover with the second tortilla, 1 cup of the meat sauce and 1/4 cup cheese.
• Top with the remaining tortilla and meat sauce.  Cover with aluminum foil.
• Bake 25 minutes.  Remove from oven, top with remaining 1/4 cup cheese and bake, uncovered, for 5 more minutes.

Recipe and image from Kraft Foods.

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