Healthy Roasted Pepper & Turkey Sandwiches

Ingredients

2 tablespoons fat-free cream cheese, softened

1 tablespoon fat-free mayonnaise

1 tablespoon brown spicy mustard

1/8 teaspoon ground black pepper

1/4 cup chopped bottled roasted red bell peppers

2 tablespoon chopped green onions (including tops)

8 – 1 ounce slices of pumpernickel bread

3/4 pound thinly sliced smoked turkey breast

1/4 cup alfalfa sprouts

4 leaves of green leaf lettuce

Directions

Combine first four ingredients and stir until smooth. Stir in red bell peppers and green onions. Spread 1 slide of each bread slice evenly with cream cheese mixture. Top 4 bread slices evenly with turkey, sprouts and lettuce. Top with remaining bread slices. Cut in half and serve with pickle spears.

Beef and Fat Free Cheese Balls

Ingredients

1 – 8 ounce package fat-free cream cheese (at room temperature)

1 – 2 1/2 ounce jar dried beef (finely chopped)

3 finely chopped green onion tops

2 tablespoons pickle relish

Directions

Cream soft cream cheese and 1/2 of the chopped dried beef. Add the green onion and pickle relish. Mix well. Form into ball and chill mixture in a covered container for 1 to 2 hours. Remove from the container and roll in the rest of the dried beef. Let stand at room temp for 30 minutes before serving with crackers.

Low Fat Tropical Smoothie

Ingredients

1 ripe medium banana, sliced

1/3 cup frozen orange juice concentrate

1 – 8 ounce can crushed pineapple in juice, chilled

1 1/2 cups vanilla low fat frozen yogurt

1 cup milk (skim,fat free or 1

Directions

In a blender, combine banana, undrained pineapple and orange juice concentrate. Cover and blend until almost smooth. Add low fat frozen yogurt and milk. Cover and blend until smooth. Pour into chilled glasses. Garnish with a sprinkle of toasted coconut if desired.

Easy Broccoli And Shrimp Recipe

Ingredients

2/3 cup chicken broth

1 tsp cornstarch

1 tbsp minced garlic, divided

3 tsp extra-virgin olive oil, divided

1/4-1/2 tsp crushed red pepper

1 pound raw shrimp (21-25 per pound), peeled and deveined

1/4 tsp salt, divided

4 cups broccoli florets

2/3 cup water

2 tbsp chopped fresh basil

1 tsp lemon juice

Freshly ground pepper to taste

Lemon wedges

Directions

Combine chicken broth, cornstarch and half the garlic in a bowl; whisk until smooth.

Heat 1-1/2 tsp oil in a large nonstick pan over medium-high heat.

Add remaining garlic and crushed red pepper. Cook while stirring for about 30 seconds. Add shrimp. Saut until shrimp are pink, about 3 minutes. Transfer to a bowl.

Add remaining oil to the pan. Add broccoli and a pinch of salt. Cook for 1 minute.

Add water, cover and cook until broccoli is crisp-tender, about 3 minutes. Transfer to the bowl with shrimp.

Add chicken stock mixture to the pan and cook, stirring, over medium-high heat, until thickened, 3-4 minutes.

Stir in basil and season with lemon juice and pepper. Add shrimp and broccoli; heat through. Serve with lemon wedges.

(Makes 4 Servings)

Hawaiian Chicken Kabobs with Brown Sugar, Ginger and Soy Sauce

Ingredients

3 tablespoons low sodium soy sauce

3 tablespoons brown sugar

2 tablespoons sherry

1 tablespoon sesame oil

1/4 teaspoon ground ginger

1/4 teaspoon garlic powder

8 skinless, boneless chicken breast halves – cut into 2 inch pieces

1 – 20 ounce can pineapple chunks, drained

Directions

In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.

Preheat grill to medium-high heat.

Lightly oil the grill grate. Thread chicken and pineapple alternately onto skewers. Grill 15 to 20 minutes, turning occasionally, or until chicken juices run clear.

Carrot Soup Recipe

Ingredients

1 tablespoon vegetable oil

1 large onion, diced

3 cloves garlic, minced

4 large carrots, sliced

5 new potatoes, quartered

2 cups vegetable broth

2 teaspoons grated fresh ginger

1 teaspoon curry powder

salt and pepper to taste

Directions

Heat oil in a soup pot over medium heat. Add onion and garlic, and cook stirring often until onion is translucent. Add carrots and potatoes, and cook for just a few minutes to allow the carrots to sweat out some of their juices.

Pour the vegetable broth into the pot, and season with ginger, curry powder, salt and pepper. Bring to a boil, then reduce heat to low. Simmer for 15 to 20 minutes, until carrots are tender.

Puree soup in small batches using a food processor or blender, or if you have an immersion blender, it can be done in the soup pot. Reheat soup if necessary, and serve.

Healthy Roti

Ingredients

1 tsp vegetable oil

1 small onion, peeled and sliced

1 cup chicken or vegetable broth

1 sweet potato, peeled and cubed

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp each coriander, cinnamon and turmeric

1/2 tsp hot sauce

1 cup canned chickpeas

1/4 cup coconut milk

2-3 large roti or wheat flour tortillas

Directions

Heat oil in a non-stick pan over medium heat. Add the onion; cook for 5 minutes. Stir in broth, sweet potato, garlic, cumin, coriander, cinnamon and turmeric.

Cover and cook, stirring ever so often for 15 minutes or until potato is tender. Season with hot sauce.

Stir in chick-peas and coconut milk. Bring to a boil. Cook, stirring often, until chick-peas are heated through. Divide mixture between two roti shells. Roll to make a wrap.

(Makes 2 to 3 servings.)

Sesame Noodles With Chicken Recipe

Ingredients

1 bag Japanese buckwheat soba noodles

5 tbsp low-sodium soy sauce

2 tbsp rice wine vinegar

1 tbsp sesame oil

2 tbsp honey

2 tsp honey mustard

1 tbsp creamy peanut butter

3/4 lb boneless, skinless chicken breast

5 scallions

Directions

Cook noodles according to package.

In a large bowl whisk together next 6 ingredients to make dressing.

Cook chicken until cooked through. Shred and add to peanut mixture.

Add drained noodles, scallions and toss until combined.

(Makes 4 Servings)

Quinoa Salad for a High Protein Diet

Ingredients

1 cup of quinoa

1 cup soy yogurt

1 avocado – cut into 1-inch cubes

1 apple – cut into 1-inch cubes

2 tbsp nutritional yeast (optional)

2 tbsp olive oil (or other oil)

1 tbsp sea salt

1 tbsp curry powder

1 tsp ginger powder

1 tbsp white pepper

1 tsp dried dill

Directions

Rinse quinoa. Soak for 10 minutes then rinse again and add to 2 1?2 cups boiling water. Reduce heat and simmer for 10-15 minutes (until all the water is absorbed). Transfer the quinoa to a large bowl and mix in the rest of the ingredients. Serve immediately or refrigerate for up to 24 hours.

How to Make a Turkey Reuben

Ingredients

1/4 Cup Fat-free Thousand Island Dressing

8 Slices Whole Wheat Bread

8 oz. Low Sodium Turkey Breast

1/2 Cup Sauerkraut (rinsed and drained)

4 Slices Reduced Fat Swiss Cheese

Olive Oil Cooking Spray

Directions

Spread dressing on one side of each slice of bread.

Stack sandwiches with turkey, sauerkraut and cheese.

Spray a large pan with olive oil spray and cook 2 sandwiches over medium heat for 4 minutes per side. Make sure bread is toasted and cheese is melted then serve hot.

(Makes 4 servings)