Healthy Recipes for June

Lunch

Balsamic Chicken Mango Skewers

1 cup Meijer balsamic vinegar

1 ½ pounds skinless, boneless chicken breast, cut into 1-inch cubes

2 large mangoes (about 2 pounds), peeled and cut into 2-inch pieces

16 8-inch long wooden skewers

1 teaspoon salt

½ teaspoon sweet or hot chili powder

¼ teaspoon ground black pepper

Meijer Non-stick cooking spray

8 ounces buckwheat somein or udon noodles

1 cup Simply Orange® with Mango

1 T. Meijer creamy peanut butter or almond butter

1 T. reduced sodium soy sauce

2 cloves garlic, minced

½-inch piece fresh ginger, peeled, minced

½ medium cucumber, thinly sliced

¼ cup fresh cilantro, chopped

 

Place the balsamic vinegar in a small saucepan. Bring to a boil, reduce heat, and cook over medium heat 10 to 15 minutes until the liquid decreases by half. Set aside, the vinegar will thicken as it cools.

 

Press the chicken cubes, alternating with mango, onto the skewers. Sprinkle the chicken skewers with salt, chili powder and black pepper. Heat a stovetop grill or outdoor grill over medium-high heat. Coat skewers with cooking spray. Reduce the heat to medium, and cook 8 to 10 minutes, turning occasionally, until chicken is cooked through and no longer pink inside.

 

Meanwhile, cook the noodles according to package instructions. Drain and set aside. Place Simply Orange® with Mango in a large saucepan and bring to a boil. Reduce heat and simmer 5 to 6 minutes until the juice thickens slightly. Remove from heat and whisk in the peanut butter (or almond butter), soy sauce, garlic, and ginger. Add noodles to the sauce pan and toss to coat. Top with cucumber and cilantro. Place the skewers on top of the noodles and drizzle with the balsamic vinegar. Serve immediately.

Note: 1 skewer weighs 40 grams or 1 3/8 ounces. Noodles measure 3 ½ cups total.

Recipe created by Jennifer Iserloh, the Skinny Chef. Source: Simply Orange.

Asian Chicken Salad

1 package (8 to 12 oz.) DOLE® Field Greens or Chopped Romaine or any variety

1 can (15 oz.) DOLE Mandarin Oranges, drained

2 cooked boneless, skinless chicken breasts, sliced

1/2 cup snow peas or fresh pea pods, cut in half (optional)

1/3 cup crispy noodles

1/3 cup sliced almonds, toasted

1/2 cup bottled Asian sesame dressing 

 

Toss together salad, mandarin oranges, chicken slices, snow peas, crispy noodles and almonds, in large serving bowl.  Pour dressing over salad; toss to evenly coat.  Serve.

 

Per Serving

195 Calories,  13g Total Fat,  1g Saturated Fat,  0mg Cholesterol,  238mg Sodium,  117% Potassium,  18g Total Carbohydrate,  2g Dietary Fiber, 8% Dietary Fiber, 14g Sugars,  3g Protein,  675% Vitamin A, 18% Vitamin C, 30% Calcium, 1% Iron, 2% Folate

Source: Dole

Snack/Appetizer

 

Valley Fresh Tex - Mex Chicken Dip

1 10 oz. can Valley Fresh Premium Chunk White Chicken, drained

2 cups Meijer shredded reduced fat cheddar cheese

1 cup Chi-Chi's Salsa

1 can (4 oz.) Chi-Chi's diced green chilies

1 can (2 oz.) sliced black olives, drained

Baked Tortilla chips

 

In a large, microwave-safe bowl, combine the first five ingredients. Cover loosely and heat the mixture in the microwave until hot and bubbly, stirring occasionally to blend the ingredients. Serve warm with tortilla chips.

 

Serving Size 76g

Calories 100, Calories from Fat 45, Total Fat 5g, Saturated Fat 2.5g, Cholesterol 25mg

Sodium 290mg, Total Carbohydrate 3g, Dietary Fiber 0g, Sugars 1g, Protein 11g. Source: Valley Fresh

Tingy Tangy Tomato Salsa

3 T. Pompeian Red Wine or Pomegranate Red Wine Vinegar

3 T. Pompeian Extra Virgin Olive Oil

3 plum tomatoes, coarsely chopped (1-1/2 cups)

3 scallions, minced

1 15 oz. can black beans, drained and rinsed

1   jalapeno pepper, minced

2-3 T. chopped cilantro

Salt and pepper to taste

 

In a large bowl, combine oil and vinegar and mix well. Add all remaining ingredients and toss to blend. Serve salsa with grilled chicken or steak, quesadillas, with chips, or in flour tortillas with cheese. Source: Pompeian.

 

 

TRISCUIT® Crispy Vegetable Spread  

1 pkg. (8 oz.) PHILADELPHIA 1/3 Less Fat than Cream Cheese, softened

1 cup  shredded, peeled seeded cucumber, well drained

1 cup shredded carrot

1 tsp.  chopped fresh dill

1/2 tsp. lemon juice

4   green onions, sliced

TRISCUIT Reduced Fat Crackers

 

MIX all ingredients except crackers until well blended; cover.

REFRIGERATE several hours to allow flavors to blend.

SERVE as a spread with crackers.

Nutrition Information: Calories  140 Total fat  6 g   Saturated fat  2.5 g Cholesterol  10 mg Sodium  200 mg Carbohydrate  20 g   Dietary fiber  4 g   Sugars  1 g Protein  4 g Vitamin A  40 %DV Vitamin C  2 %DV Calcium  2 %DV Iron  8 %DV Healthy Living Information

Good source of fiber

Good source of vitamin A or C

Low sodium

Diet Exchange

1 Starch + 1 Fat

Source: Kraft

PHILADELPHIA and Fruit-Topped RITZ

Prep Time: 10 min Total Time: 10 min

Makes: 1 serving

 

5 RITZ Crackers

2 Tbsp.  PHILADELPHIA Pineapple Cream Cheese Spread

1/2 cup sliced fresh fruit, such as strawberries, kiwi, apple and pineapple

 

SPREAD crackers with cream cheese spread; top with fruit.

 

Nutrition Information: Calories  200 Total fat  12 g   Saturated fat  6 g Cholesterol  30 mg Sodium  240 mg Carbohydrate  20 g   Dietary fiber  2 g   Sugars  9 g Protein  3 g Vitamin A  6 %DV Vitamin C  80 %DV Calcium  6 %DV Iron  6 %DV  Source: Kraft.

Dinner

Hans Rockenwagner's Soy Marinated Chicken Breast with Grilled Asparagus

Prep Time:  15 Minutes Cook Time:  15 Minutes

Serves:  4 

 

1/2 cup SPLENDA® No Calorie Sweetener, Granulated

1 1/2 cups light soy sauce

1/2 cup sesame oil

10 cloves garlic

4 ounces chopped fresh ginger

4 ounces fresh, chopped lemon grass

2 medium green onions, chopped

 

4 boneless skinless chicken breasts

20 asparagus spears, trimmed

 

Directions Combine all marinade ingredients in a medium bowl. Stir well. Add chicken breasts and marinate seven hours or overnight.

Remove chicken breasts from marinade. Grill 10-15 minutes or until thoroughly cooked. Grill asparagus 3-4 minutes or until crisp-tender.

Note

Serving Size: 1 chicken breast with 5 asparagus spears

 

 Nutrition Info:

Calories: 220, Calories from Fat: 50, Total Fat: 6g, Saturated Fat: 1g, Cholesterol: 50mg, Sodium: 440mg, Total Carbs: 22g, Dietary Fiber: 3g, Sugars: 5g, Protein: 22g, Powered by ESHA Nutrient Database. Source: Splenda.

 

 

Buttery Pepper & Citrus Broiled Fish

3 Tbsp. (45mL) Molly McButter® Butter Flavored Sprinkles

1 Tbsp. (15mL) Mrs. Dash® Lemon Pepper Seasoning Blend

1 Tbsp. (15mL) lime juice

2 tsp (10mL) Meijer honey

4 4 Oz. (115g) boneless white fish fillets

 

Directions:

Combine Mrs. Dash® Lemon Pepper, Molly McButter® sprinkles, lime juice, and honey in small bowl; mix well. Broil fish 6 to 8 inches from heat, turning once. Spread fish with Mrs. Dash® Lemon Pepper mixture. Broil an additional 4 to 5 minutes.

 

Serves: 4

Nutritional Information:

Calories:122 % of Calories from Fat:7 % Total Fat:1 g      Saturated Fat:0 g     Unsaturated Fat:0 g     Trans Fat:0 g Cholesterol:65 mg Sodium:482 mg Potassium:359 mg Carbohydrates:6 g  Fiber:0 g Protein:22 g. Source: Mrs. Dash.

 

 

Citrus Pork Stir-Fry  

Makes: 4 servings, 1-1/2 cups each

Ready in: 25 min

 

1 lb. pork loin, thinly sliced

2 cups broccoli florets

4 carrots (1 lb.), sliced

1/2 cup coarsely chopped oranges

1/4 cup Light KRAFT Italian Dressing

2 tsp. low sodium soy sauce

1/4 cup PLANTERS Cashews, toasted

 

Heat grill to medium-high heat. Combine all ingredients except nuts.

 

Poke small holes in bottom of large disposable aluminum foil pan; fill with meat mixture. Place on grate of grill; cover with lid. Grill 15 min. or until meat is done and vegetables are crisp-tender, stirring frequently. Top with nuts. Source: Planters.

 

 

Beverages

Apple-Licious Smoothies

4 containers (½ cup each)	Mott's Healthy Harvest Summer Strawberry apple sauce
2 cups	Mott's apple juice
2 cups	Meijer lowfat vanilla yogurt

In small pitcher, combine all ingredients and mix until thoroughly combined. Cover and chill until ready to serve. Makes 6 servings. Source: Mott’s.

Nutrition Information Per Serving: 140 calories; 1 g fat; 5 mg cholesterol; 55 mg sodium; 30 g carbohydrates; 1 g fiber; 4 g protein.

Tip: Kids can make individual smoothies themselves. Use 1 container apple sauce, then use the container to measure the apple juice and yogurt. Stir together right in the glass!