Baked Chicken Tenders

Ingredients:

• 1/2 cup quick cooking oats, crushed--gluten free
• 1/3 cup pecans, finely chopped
• 4 boneless, skinless chicken breasts, cut into 1-inch strips
• 2 egg whites
• 1 tsp dried basil
• 2 tbsp Dijon mustard
• 2 tbsp honey
• 1/2 tsp paprika
• Low-fat cooking spray

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit, and then lightly coat a baking sheet with cooking spray.
2. In a large zip-lock bag, mix together the oats, pecans, paprika and parsley.
3. Lightly beat the egg whites and dip the chicken pieces into them.
4. Next, place the egg-covered chicken into the bagged mixture and shake until the chicken is coated.
5. Place the chicken pieces on the baking sheet and cook for 10 to 12 minutes. When the chicken is done the juices will run clear.
6. Finally, mix the honey and mustard together to make the dipping sauce. Serve alongside the chicken.T

Black Bean Hummus

 

Ingredients:

• 1 15-oz can black beans, drained and rinsed
• 1 15-oz can chick peas, drained and rinsed
• 1/4 cup reserved liquid from bean cans
• 1/4 cup water
• 4 tbsp lemon juice
• 3 cloves garlic, finely minced
• 1 tsp sesame oil
• 1/4 tsp cumin
• 5 pieces sun-dried tomato
• 1/4 tsp ground red pepper
• Sea salt and black pepper, to taste
• 1 tbsp dried or fresh parsley

Instructions:

Place all ingredients except parsley in a food processor. Process until smooth. Pour into a dish and sprinkle with parsley. Cover and refrigerate for 2 hours. Enjoy with warm pitas or fresh vegetables.

BLACK BEAN BITES WITH SPICY SALSA

Ready in 25 minutes • Makes 16 servings
   
Ingredients:
2 15-oz cans black beans or any bean, drained and rinsed
1 tsp ground cumin
½ cup walnuts
½ cup plain whole wheat breadcrumbs
2 cups tomatoes, finely chopped
1 shallot, minced
¼ cup fresh cilantro, chopped
1 tsp smoked paprika
Pinch sea salt
1 tbsp extra-virgin olive oil
1 avocado, diced

Instructions:
1. Preheat oven to 425°F. Line a baking sheet with foil. Set aside.
2. Blend black beans, cumin and walnuts in a food processor until they form a paste-like consistency. Transfer to a mixing bowl and add a ¼ cup of breadcrumbs (save the rest for later) and mix.
3. Combine tomatoes, shallot, cilantro, ½ teaspoon paprika and salt in a medium bowl. Stir 1 cup of tomato mixture into the black bean mixture.
4. Mix the remaining 1/3 cup of breadcrumbs, oil and the remaining ½ teaspoon of paprika in a medium bowl until breadcrumbs are coated with oil. Divide the bean mixture into small balls (makes about 8 balls). Lightly press each bean ball into the breadcrumb mixture and coat. Place on the baking sheet.
5. Bake the bean bites until heated through and the breadcrumbs are golden brown, about 20 minutes. Add avocado to the remaining tomato mixture and stir to make a salsa. Serve the salsa with the bean bites.

EGGPLANT FRIES WITH SWEET 'N SPICY DIP

Fit tip: Make your own oat flour by pulsing old-fashioned oats in a food processor or go gluten free by swapping the flour for almond meal.

Ready in 30 minutes • Makes 3 servings

Ingredients:
1 large eggplant
2 eggs
½ cup oat flour
¼ tsp sea salt
¼ tsp pepper
¼ cup nonfat Greek yogurt
2 tbsp low-fat cottage cheese
1 tsp chipotle chili powder
1 packet Stevia

Instructions:
1.    Preheat oven to 425ºF. Cover a baking sheet with parchment paper.
2.    Beat eggs in a bowl with salt and pepper. Add flour to a separate bowl.
3.    Slice eggplant into thick “fries.” Dip each piece into egg mixture, then dredge in flour, coating evenly. 
4.    Spread eggplant fries on baking sheet and bake for 25 minutes, flipping halfway through.
5.    Meanwhile, blend yogurt, cottage cheese, chili powder and Stevia in a food processor until smooth.
6.    Serve fries with dipping sauce.

ONE-POT CHICKEN WITH SPINACH

Ready in 40 minutes • Makes 3 servings

Ingredients:
3 5-oz skinless/boneless chicken breast
Nonstick cooking spray
1/2 cup yellow onion, chopped
1/2 tbsp olive oil
1 1/2 cups low-sodium chicken broth,gluten free
3/4 cups uncooked quinoa
1/8 cup fresh basil leaves
1 cloves garlic, crushed
Dash each sea salt and pepper
1 cup fresh spinach

Instructions:
1.    Lightly coat a large skillet with cooking spray and sauté onions over medium heat until translucent. Set aside in a bowl.
2.    Sauté chicken in olive oil in the same skillet, about 4 minutes per side. Remove and set aside.
3.    Pour chicken broth into skillet along with uncooked quinoa, basil, garlic and cooked onions, and stir. Nestle the chicken breasts into the quinoa. Bring to a boil, then lower the heat and cover. Simmer for 15 to 20 minutes, or until the quinoa is fluffy and has absorbed all of the liquid.
4.    Stir spinach into the mixture until it is wilted. Serve hot.

Breakfast Quinoa

Ready in 10 minutes • Makes 1 serving

Ingredients:
¾ cup cooked quinoa
½ pear, cubed
1 oz light coconut milk
Dash cinnamon
Dash sea salt
2 tsp vanilla extract
1 packet Stevia(optional)
1 oz walnut halves
1 cup nonfat plain Greek yogurt

Instructions:
1.    Mix quinoa and pear in a bowl. In a separate bowl, combine coconut milk, cinnamon, salt, vanilla and Stevia, if you desire.
2.    Drizzle coconut milk mixture over quinoa and warm in the microwave for 2 to 3 minutes.
3.    Top with walnuts and yogurt.

SALMON AVOCADO SUSHI

Tip: Can’t find sushi-grade salmon? Substitute with smoked salmon instead.

Ready in 25 minutes • Makes 1 serving

Ingredients:
4 oz fresh sushi-grade salmon
½ cup cooked quinoa
1/4 avocado
1 tsp rice vinegar
Dash sea salt
2 nori (seaweed) sheets
Wasabi (optional)
Low-sodium soy sauce, gluten free (optional)

Instructions:
1.    Slice avocado lengthwise into ¼"-thick pieces and salmon lengthwise into approximately ½"-thick pieces. Set aside.
2.    Combine quinoa, rice vinegar and salt in a bowl.
3.    Place 1 sheet of nori on a sushi bamboo mat (or a table placemat protected with plastic wrap) and spoon half of the quinoa mixture on top. Spread, evening out with clean hands and leaving a small edge at the top and bottom of the nori.
4.    Line half of the avocado and half of the salmon in the center horizontally over the quinoa.
5.    Roll the edge closest to you over the salmon and avocado, then grasp the mat and roll it over the sushi to make sure it’s rolled tightly. Wet the other edge of the nori with water to stick it to the outside of the sushi roll. Repeat with remaining ingredients to make second roll.
6.    Slice the rolls carefully into ½" pieces with a large, wet knife.
7.    Serve with wasabi and low-sodium soy sauce (optional).

HALIBUT WITH SWEET POTATO AND KALE QUINOA

Ready in 50 minutes • Makes 4 servings

Ingredients:
Nonstick cooking spray
1 cup uncooked quinoa
1 medium sweet potato
1 cup yellow onion, chopped
1/3 cup olive oil
2 cups raw kale, chopped
Dash each sea salt and pepper
4 4-oz halibut fillets

Instructions:
1.    Bring quinoa to a boil in 2 cups of water, lower heat to a simmer, and cook covered 15 to 20 minutes, or until fluffy and liquid is absorbed.
2.    Meanwhile, preheat oven to broil. Cut sweet potato into bite-sized cubes. Bring 2 cups of water to a boil in a pot, add potatoes and cook 10 to 15 minutes or until soft. Drain.
3.    Lightly coat a large skillet with cooking spray and sauté onions over medium heat until translucent. Transfer to a bowl and set aside.
4.    Sauté kale in the same pan just until wilted.
5.    In a large bowl, combine cooked quinoa, sweet potato, kale and onions. Add olive oil and stir thoroughly to combine. Season with salt and pepper, to taste.
6.    Season halibut with salt and pepper and place on a baking sheet lined with aluminum foil. Cook under broiler about 3 minutes per side, or until fork tender. Serve with sweet potato quinoa.

WILD RICE SALAD WITH SMOKED SALMON & FIGS

Ready in approximately 1 hour • Makes 4 servings

Ingredients:
½ cup wild rice or wild rice blend
2 tbsp fresh lemon juice
1 tbsp olive oil
1 tbsp grainy Dijon mustard
2 tsp pure maple syrup
1 tsp paprika
¼ tsp pepper
8 dried Black Mission figs, chopped
½ cup red pepper, diced
½ cup frozen green peas (thawed)
1/3 cup chopped fresh dill
1/3 cup chopped fresh mint
3oz smoked salmon, thinly sliced

Instructions:
1.    Cook rice according to package directions. Cool and set aside.
2.    Whisk together lemon juice, oil, mustard, maple syrup, paprika and pepper.
3.    Toss dressing with cooled rice, figs, peppers, peas, dill, mint and smoked salmon. Serve.

Blueberry-Tarragon Chia Pudding

Ready in 6 hours 15 minutes • Makes 6 servings

Ingredients:
2½ cups skim milk or light coconut milk
1½ cups blueberries, plus extra for garnish
2 tbsp agave nectar
1 tsp tarragon, chopped
1/8 tsp ground nutmeg
¾ cup chia seeds

Instructions:
1.    Place all ingredients, except chia seeds, in a blender. Blend until smooth and creamy.
2.    Add chia seeds to a medium-sized mixing bowl. Add blueberry mixture.
3.    Use a fork to thoroughly combine chia seeds with blueberry mixture. Let sit for 10 minutes, then stir again.
4.    Cover with plastic wrap and place mixture in the refrigerator overnight, or for at least 6 hours. The texture should resemble a thick as yogurt or, ideally, tapioca pudding.
5.    Garnish with berries and serve.

Black Berry Fizz

Black berries
sparkling water
crushed ice