Monthly Archives: August 2013

Fish Stick Tacos

Looking for a quick meal using a prepared supermarket food item? Try fish tacos for dinner using frozen fish sticks! Look for fish sticks that are low sodium, natural, and use sustainable fish. Bake them at a higher temperature than called for on the box for a crispier crust! A delicious and quick dinner than transforms an already prepared boxed item into a gourmet dinner. 

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Ingredients:
3 Tbsp light sour cream, divided
2 Tbsp light mayonnaise
2 Tbsp fresh lime juice, divided
1 Tbsp chopped chipotle chile, canned in adobo sauce
1 tsp sugar
1 tsp red wine vinegar
1/2 tsp grated lime rind
3/8 tsp salt, divided
1/4 tsp ground black pepper
3 cups packaged cabbage-and-carrot coleslaw
2 Tbsp low-fat milk
1/2 ripe peeled avocado, diced
1 garlic clove, chopped
16 frozen fish sticks
cooking spray
8 (6-inch) corn tortillas
8 lime wedges

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Portable High Protein Snacks

Snacks are great to keep you going strong throughout the day. I know I need a good snack in the afternoon to prevent me from devouring everything in sight when I get home from work because of extreme hunger! A high protein snack will keep you full and focused longer than a sugary or carb heavy snack. Here are some great options you can grab as you run out the door in the morning:

1. Cottage cheese & fruit (1/2 cup cottage cheese topped with 1/2 cup fresh fruit – frozen fruit works well too)

2. Low sodium beef or turkey jerky (look for natural and lightly flavored options)

3. Mixed nuts or Trail Mix (make your own healthier trail mix with nuts, dried fruit, and high fiber cereal)

4. Pumpkin Seeds (roast your own or look for low sodium at the store!)

5. Hard Boiled Egg (make a bunch at the beginning of the week and grab one as an inexpensive snack. Eat with wheat crackers or a slice of bread for a more substantial snack)

6. Deli Rollup (roll up low sodium deli meat with a low fat cheese. Add lettuce and/or tomato for some extra nutrition)

7. Celery nut butter boat (fill celery sticks with peanut butter or another nut butter and top with whole raw almonds)

8. Natural cereal & nut bars (look for bars with easy to read ingredients.. the more simple & wholesome the ingredients the better!)

9. Smoothies (blend in some peanut butter into a banana chocolate smoothie)

10. Edamame (steam ahead of time and keep in the refrigerator – edamame is great cold too!)

11. Hummus & Veggies (dip carrot “chips” into hummus for a fun healthy snack – celery and bell peppers are delicious too)

12. Milk (add a glass of low fat milk to your snack to amp up the protein)

13. Cheese & Crackers (grab a low fat cheese stick and some whole wheat crackers for a quick and delicious snack)

14. Banana & Peanut Butter (delicious when paired together. Try topping a brown rice cake with peanut butter and banana to amp up your fiber intake)

15. Greek Yogurt (higher in protein than traditional yogurt. Top with fruit, low sugar granola, and/or nuts)

16. Grape & Cheese Skewers (cheese cubes and grapes on a tooth pick – fun & nutritious!)

17. Leftovers (a small portion of last nights dinner leftovers makes a great snack)

18. Protein Bar (look for low sugar, low fat)

19. Oatmeal cookies (add in nuts for more protein and use less sugar and fat – try these tips: Baking Smart

20. Quinoa (whole grain high in protein! Make a quinoa salad and snack on for a few days at a time try this recipe: Quinoa Salad

What are some snacks that you like to keep you full & focused throughout the day?

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Meatball Minestrone Soup

A delicious take on the classic minestrone soup. Mini meatballs add the heartiness this dish needs to fill you up and keep you satisfied! Great as leftovers too – make on the weekend and eat the leftovers during the week for a quick meal!

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Soup Ingredients:
1 Tbsp olive oil
2 cups diced onion
3/4 cup (1/2-inch) sliced carrot
3/4 cup (1/2-inch) sliced celery
3/4 cup (1/2-inch) cubed parsnip
2 garlic cloves, minced
3 cups chopped Swiss chard
1 cup dry red wine
1/2 tsp freshly ground black pepper
1/4 tsp salt
1 (32-oz) low sodium beef broth
1 (14.5-oz) can no salt added diced tomatoes with basil, garlic, and oregano
1 (15-oz) can chickpeas, rinsed and drained
1/4 cup chopped fresh basil
1 oz grated fresh Parmesan cheese

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Blueberry Birthday Cupcakes

Since today is my birthday (YAY!), I decided to blog about one of my favorite ways to eat dessert – in cupcake form! I grew up eating homemade chocolate cupcakes with vanilla frosting on my birthday. This recipe looks like a fun take on a classic cupcake by adding fresh blueberries!

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Ingredients:
1/2 cup butter, room temperature
1 cup sugar
1 3/4 cup pasty flour
2 tsp baking soda
1 tsp bakins powder
1/4 tsp salt
3/4 cup milk
2 tsp vanilla
1/2 cup blueberry puree (recipe below)

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Leftover Chicken Chimichangas

Got some leftover chicken breasts? Make oven “fried” chimichangas! Serve with some mexican style brown rice and steamed veggies for a complete meal.

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Ingredients:
2 1/2 cups shredded roasted skinless, boneless chicken breasts (leftovers!)
1 cup shredded monterey jack cheese
1/4 cup chopped green onions
1 tsp dried oregano
1/4 tsp ground cumin
1 garlic clove, minced
1 (4.5-oz) can chopped green chiles, drained
1 (16-oz) can fat-free refried beans
6 (8-inch) flour tortillas
cooking spray
1/2 cup bottled green salsa

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Cucumber Avocado Salad with Tuna

A light a refreshing summer salad – a great way to use up that canned tuna in your pantry! Serve over a bed of mixed greens for a larger portion.

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Ingredients:
1 avocado
2 Tbsp fresh lime juice, divided
1 large cucumber
1/2 cup chopped cilantro
1/4 cup thinly sliced green onion
1 can (5-oz) tuna packed in olive oil
salt and freshly ground black pepper, to taste
2 Tbsp light mayo

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Meatless Monday – PB&J Pancakes

Go meatless for breakfast! This kid friendly pancake is high in protein and high in flavor! To amp up the fun factor, use cookie cutters to cut out fun shapes in the cooked pancakes. 

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Ingredients:
1 1/4 cups all purpose flour
2 tsp baking powder
1 tsp cinnamon
1 tsp salt
2 Tbsp canola oil
2 Tbsp maple syrup
1 tsp vanilla
1 1/4 cup skim milk
1/2 cup crunchy peanut butter
8 tsp strawberry jelly, warmed in microwave
powdered sugar, for garnish
12 strawberries, thinly sliced
maple syrup, to taste

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