Friday Tip {up your potassium intake}

Potassium is important for healthy blood pressure, but most people don’t get enough.

Include potassium-rich potatoes, bananas, and oranges in your snacking.

Tip and image from Cooking Light.

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Orecchiette with Peas, Shrimp and Buttermilk-Herb Dressing

This herby pasta salad is perfect for a picnic or potluck gathering; double the recipe to serve a crowd. Medium shell-shaped pasta will also work in place of orecchiette.

What you’ll need:

  • 8 ounces uncooked orecchiette pasta
  • 1 cup frozen green peas
  • 1/2 pound medium shrimp, peeled and deveined
  • 1 cup thinly sliced radishes
  • 1/3 cup reduced-fat mayonnaise
  • 1/4 cup fat-free buttermilk
  • 3 tablespoons minced fresh chives
  • 1 tablespoon chopped fresh dill
  • 1/2 teaspoon salt
  • 1/2 teaspoon grated lemon rind
  • 1 tablespoon lemon juice
  • 1/4 teaspoon pepper
  • 1/8 teaspoon ground red pepper
  • 2 garlic cloves, minced

What you’ll do:

  • Cook pasta according to package directions, omitting the fat and salt.
  • Add peas and the shrimp the last 2 minutes of cooking.
  • Drain and rinse with cold water; drain.
  • Combine the pasta mixture with the radishes in a large bowl.
  • Combine the mayonnaise and all the remaining ingredients in a bowl and stir with a whisk.
  • Pour the dressing over the pasta mixture, tossing to coat.
  • Cover and let stand for 20 minutes.
  • Serve at room temperature or cover and refrigerate until ready to serve.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!

Grilled BBQ Chicken Sandwich with Spicy Avocado Spread

The spicy avocado spread has tons of flavor – but if you’re running short on time, use prepared guacamole from the grocery store or simply top the sandwich with avocado slices.  Serve baked potato chips on the side.  Recipe serves 4.

What you’ll need:

  • 4 (3-ounce) boneless, skinless chicken cutlets
  • 1/4 cup barbecue sauce
  • 4 slices sharp cheddar cheese
  • green leaf lettuce
  • tomato slices
  • 4 white-wheat hamburger buns

For the avocado spread:

  • 1 ripe, peeled avocado, coarsely mashed
  • 1 tablespoon minced jalapeno
  • 1 tablespoon minced red onion
  • 1 1/2 tablespoons lime juice
  • 1 garlic clove, minced
  • 2 teaspoons minced cilantro
  • 1/8 teaspoon salt

What you’ll do:

  • Preheat the grill.
  • Brush both sides of the chicken cutlets with barbecue sauce.
  • Place chicken on the grill that has been coated with cooking spray.
  • Cook 3-4 minutes on each side or until cooked through.
  • Place a slice of cheese on each chicken cutlet during the last minute of cooking.
  • For the avocado spread, combine all ingredients in a bowl, stirring well.
  • To assemble the sandwiches, top the bottom half of each bun with lettuce, tomato and a piece of grilled chicken.
  • Top the chicken with about 2 1/2 tablespoons of the avocado spread and then the top of the bun.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!

Grilled Sausages with Asparagus

Grilling season has arrived!  This 5-ingredient dinner is easy to prepare and delicious to eat.  Serves 6.

What you’ll need:

  • 3 lemons, halved
  • 1/2 cup prepared pesto
  • 1/4 cup walnuts, chopped
  • 2 bundles fresh asparagus
  • 2 tablespoons olive oil
  • 6 links of sweet Italian turkey sausage

What you’ll do:

  • Preheat the grill to medium-high heat.
  • Juice one of the lemons (two halves).
  • In a small bowl, mix together the pesto and lemon juice.
  • Toss the asparagus with the olive oil.
  • Grill the sausage, turning occasionally, until cooked through, about 10 minutes.
  • Grill the asparagus until tender, about 4 minutes.
  • Brush the asparagus with the pesto mixture and transfer to a serving platter with the sausage.
  • Grill the remaining lemon halves.
  • Sprinkle the asparagus with the walnuts.
  • Serve the sausage and the asparagus with the remaining pesto mixture and juice from grilled lemons.

Recipe and image from Southern Living.

So what are you waiting for…Get dinner on the table!

Gluten-Free Peanut Butter Chocolate Chip Cookies

You probably have everything on hand to make these chewy, chocolaty peanut butter cookies. To fit the cookies on a single sheet pan, divide cookies into 5 rows of 4. Pressing the cookies flat helps them bake quickly and get lovely crisp edges.  Recipe makes 20 cookies.

What you’ll need:

  • 1/4 teaspoon salt
  • 1 large egg white
  • 1 cup chunky peanut butter
  • 1/3 cup sugar
  • 1/4 cup brown sugar
  • 1/4 cup semisweet miniature chocolate chips

What you’ll do:

  • Preheat the oven to 375 degrees.
  • Place the salt and egg white in a medium bowl.
  • Whisk until the egg white is frothy.
  • Add the peanut butter, both sugars and chocolate chips.
  • Stir to combine.
  • Divide the dough into 20 equal  portions (about 1 tablespoon each) and arrange on a baking sheet covered with parchment paper.
  • Gently press the top of each cookie with a fork and then again to create a crisscross pattern.
  • Bake for 10 minutes or until lightly browned.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!