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Lime Cilantro Chicken with Fresh Black Bean Salsa

Black Bean Salsa

1 red bell pepper, diced
1 orange bell pepper, diced
1 yellow bell pepper, diced
½ cup diced sweet onion
1 can shoepeg corn, drained
1 clove garlic, minced
1 can garbanzo beans
1 teaspoon fresh cilantro
¼ cup olive oil
4-5 tablespoons red wine vinegar
1 teaspoon lime juice
Freshly ground pepper (I prefer cayenne pepper to add heat)
Sea Salt
1 can (15 ounces) BUSH’s BEST Black Beans (low sodium), drained 

Cut all the bell peppers and red onion into ¼ inch dice. In a salad bowl, combine bell peppers, onion, corn kernels, garlic, garbanzo beans and cilantro and toss to mix. Add olive oil, vinegar, lime juice and salt and pepper to taste and toss again. Add Black Beans mixing well.

 I serve this with Lime/Cilantro chicken.

Lime/Cilantro Chicken

3-4 Perdue Perfect Portions chicken breast
4 limes squeezed
Fresh Cilantro sprigs

Marinate chicken in gallon Ziploc bag for 4 hours or overnight with lime juice and cilantro.  Grill chicken and serve with fresh Black Bean Salsa above. 

Thanks, Suzanne!  This was an AWESOME meal & now one of our family favorites!!

Super Easy Lunch!

wow_superEasyLunch

  • Left over Rotisserie Chicken (from Kroger) about ½ cup (3 WW Points)
  • EarthGrains whole wheat “Thin Buns” (1 WW point)
  • Green Giant Garden Veggie Medley – the box! (2 WW Points). Super convenient and a really easy way to get veggies.

I ran 40 min with Tami before lunch and felt great after Hull-Sanford’s kick butt 5:30 am class. Thanks girls! We weren’t “cold” this morning- we’re fired up about  Iron Girl Atlanta 2010 and running some 5k’s!

Be sure to check out Iron Girl Atlanta & WOW! Triathlon!

Sweet Potato Fries w/ Veggie Burger & Spinach Salad

Sweet Potato fries & veggie burger
Sweet Potato fries & veggie burger

Delicious and filling dinner option!  Take 1 medium size sweet potato & peel.  Cut into “fries”.  Spray with olive oil Pam.  Cook on 350 degrees for about 20-25 minutes-turning once (2 WW pts).  Serve with Morning Star Garden Veggie Patty (2 WW pts) and Lite Sunbeam whole wheat bun (1 WW pt).  I keep my buns in the freezer and pull them out 1 at a time. 
Spinach salad tonight was topped with 1/2 ripe tomato, chopped red peppers, 6 almonds (1 WW pt)-i love the crunch & 1 t olive oil (1 WW pt) and  1 T balsamic vinegar.

To make healthy choices easier, we keep red, yellow & orange peppers chopped in a tupperware container, as well as baby spinach on hand.   That way we always have a ready made salad on hand to add to any lunch or dinner option!

Enjoy!

Sweet Potato Fries w/ Veggie Burger&Spinach Salad

Sweet Potato fries & veggie burger
Sweet Potato fries & veggie burger

Delicious and filling dinner option!  Take 1 medium size sweet potato & peel.  Cut into “fries”.  Spray with olive oil Pam.  Cook on 350 degrees for about 20-25 minutes-turning once (2 WW pts).  Serve with Morning Star Garden Veggie Patty (2 WW pts) and Lite Sunbeam whole wheat bun (1 WW pt).  I keep my buns in the freezer and pull them out 1 at a time. 
Spinach salad tonight was topped with 1/2 ripe tomato, chopped red peppers, 6 almonds (1 WW pt)-i love the crunch & 1 t olive oil (1 WW pt) and  1 T balsamic vinegar.

To make healthy choices easier, we keep red, yellow & orange peppers chopped in a tupperware container, as well as baby spinach on hand.   That way we always have a ready made salad on hand to add to any lunch or dinner option!

Enjoy!

April's Easy Chicken Quesadilla

Ingredients needed for April's Easy Chicken QuesadillaIngredients needed for April’s Easy Chicken Quesadilla

  • 1/2 cup Perdue Short Cuts chicken breast (I like Southwestern style flavor)
  • Handful Baby Spinach
  • 1 La Tortilla Factory Low Carb whole wheat tortilla
  • 1/4 cup part-skim mozzarella chesse
  • 1 T reduced fat sour cream
  • 2 T salsa

1.  Spray pan with Olive Oil Pam non-stick cooking spray.

2.  Place tortilla in pan and cook on low to med heat, placing 1/2 cheese on one side of the tortilla and top with chicken & spinach.  Melt and place remaining cheese on top of chicken mixture and fold tortilla in half.  Flip and continue to cook until tortilla is brown and cheese is melted.

3.  In small bowl combine salsa and sour cream to be used as dipping sauce.

4.  Cut tortilla with pizza cutter.  Enjoy!

6 WW points

April’s Easy Chicken Quesadilla

Ingredients needed for April's Easy Chicken QuesadillaIngredients needed for April’s Easy Chicken Quesadilla

  • 1/2 cup Perdue Short Cuts chicken breast (I like Southwestern style flavor)
  • Handful Baby Spinach
  • 1 La Tortilla Factory Low Carb whole wheat tortilla
  • 1/4 cup part-skim mozzarella chesse
  • 1 T reduced fat sour cream
  • 2 T salsa

1.  Spray pan with Olive Oil Pam non-stick cooking spray.

2.  Place tortilla in pan and cook on low to med heat, placing 1/2 cheese on one side of the tortilla and top with chicken & spinach.  Melt and place remaining cheese on top of chicken mixture and fold tortilla in half.  Flip and continue to cook until tortilla is brown and cheese is melted.

3.  In small bowl combine salsa and sour cream to be used as dipping sauce.

4.  Cut tortilla with pizza cutter.  Enjoy!

6 WW points

Gourmet Made Simple by Gena Knox


These recipes are courtesy of Gourmet Made Simple by Gena Knox.

Smoked Strawberry Mozzarella Crostini

Don’t be daunted by the fact that this appetizer is planked; it’s well worth the extra 10 minutes, but you can easily prepare this dish in your oven without a plank. The combination of strawberries, balsamic, and smoky cheese is amazing.

PLACE indoor/outdoor

PREP TIME soak + 10 minutes

COOK TIME 10 minutes

YIELD 4 servings

  • 1½ cups fresh strawberries, sliced
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon sugar
  • 1 8-ounce ball fresh mozzarella, packed in water, sliced ½-inch thick
  • 8 baguette slices, sliced ½-inch thick, toasted in oven or on grill
  • 1 15-inch cedar or alder grilling plank, soaked
  • 8 large basil leaves

FIRST Preheat grill to medium-low heat. In a small bowl, combine strawberries, balsamic vinegar, and sugar; set aside to marinate. Place soaked plank on grill, close lid, and allow to heat for 3 minutes. Using tongs, turn plank over and place baguette slices on the heated side.

NEXT Top each baguette slice with mozzarella; close the lid and grill for 8 to 10 minutes, or until cheese melts and edges begin to brown.

LAST Remove plank and baguette slices from grill. Add one basil leaf and marinated strawberries to each slice.  Serve immediately.

NOTE For indoor preparation, place cheese-topped crostini in 400° oven 7 minutes or until the cheese melts.

Shrimp and Mango Summer Rolls

Even if you’ve never made summer rolls before, this recipe is a snap; once you assemble the ingredients, the rest is easy. Serve them as appetizers with sparkling wine, or with Peanut Soba Noodles for a light dinner.

PLACE indoor

PREP TIME 25 minutes

YIELD 4 servings

SUMMER ROLLS

  • 8 large shrimp, cooked and peeled, halved lengthwise
  • 8 round rice paper rolls (8-inch diameter)
  • 4 butter lettuce leaves, halved with ribs removed
  • ½ English cucumber, cut into matchstick-size strips
  • ½ mango, cut into matchstick-size strips
  • ½ avocado, thinly sliced
  • ½ cup shredded carrots
  • ¼ cup mint leaves, roughly chopped
  • ¼ cup loosely-packed cilantro leaves

DIPPING SAUCE

  • 2½ tablespoons mirin (sweet rice wine)
  • 2 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon green onions, thinly sliced
  • ½ Serrano chile, thinly sliced

FIRST Combine sauce ingredients in a small bowl and set aside. Fill a pie plate with 1 inch of water; set next to your work surface. One at a time, submerge each wrapper in water for 30 seconds, or until it becomes pliable. Transfer the rice paper to your work surface. Place a lettuce leaf over the bottom third of the rice paper; top the lettuce with 3 strips each of cucumber, mango, and avocado. Finish with ½ tablespoon carrots.

LAST Starting from the bottom, roll up the paper halfway, then fold both sides of the paper over the filling. Place 2 shrimp halves, cut sides down and end-to-end, along the crease. Add 1 teaspoon each chopped cilantro and mint leaves next to the shrimp.  Continue to roll the rice paper into a cylinder, pressing the edges to seal. Place roll, seam side down, on a plate and cover with a damp towel. Repeat with remaining rolls and serve with dipping sauce.

NOTE This appetizer can be prepared up to 3 hours ahead of time. Wrap each roll with a damp paper towel, put on a plate, and cover with plastic wrap. Store in the refrigerator.

Asian Chicken Burgers with Cucumber Slaw

These burgers are great if you prefer something a little lighter than beef, and ground turkey can be used, too.  The marinated cucumber salad is especially refreshing on a hot summer day.

PLACE indoor/outdoor

PREP TIME soak + 20 minutes

COOK TIME 20 minutes

YIELD 4 servings

BURGERS

  • 1½ pounds ground chicken
  • ½ cup purchased teriyaki sauce
  • 1 tablespoon toasted sesame oil
  • 4 large scallions, halved lengthwise and thinly sliced
  • ¼ cup chopped fresh basil
  • ¼ cup chopped fresh cilantro
  • 2 tablespoons chopped fresh mint
  • 1 15-inch maple or alder grilling plank, soaked (optional)
  • 4 hamburger buns, toasted

CUCUMBER SLAW

  • ¾ cup rice wine vinegar
  • 1 tablespoon sugar
  • 2 teaspoons kosher salt
  • ½ English cucumber, cut into ¼-inch slices
  • ½ small white onion, halved lengthwise and thinly sliced
  • ½ small Serrano pepper, thinly sliced
  • 1 tablespoon chopped fresh mint
  • 1½ tablespoons sesame seeds

FIRST In a small saucepan, combine rice vinegar, sugar, and salt; cook over medium heat until dissolved, about 3 minutes. Remove from heat. In a separate bowl, toss cucumbers, onion, pepper, mint, and sesame seeds; add vinegar mixture. Marinate in the refrigerator until ready to serve.

NEXT Preheat grill to medium-high heat. Combine ground chicken, teriyaki sauce, sesame oil, scallions, basil, cilantro, and mint in a large bowl; season with salt and pepper. Divide mixture into 4 equal-size patties, about 1 inch thick.

LAST Oil grill grates and sear burgers 2 minutes per side; remove burgers from grill and lightly cover with aluminum foil. Lower the grill temperature to medium-low; place plank on grill and heat 3 minutes. Using tongs, turn plank over and place burgers directly on the heated side. Close lid and grill 15 minutes, or until a meat thermometer reaches 165°.  Remove plank and burgers from grill. Top burgers with marinated salad and serve on toasted buns.

NOTE To cook the burgers without a plank, preheat a grill or grill pan to medium-high heat; cook for 6 minutes per side, or until the internal temperature reaches 165 degrees.

Lasagna

This is an assembled “lasagna,” with all the lasagna flavors, but created individually in each person’s dish, in a fraction of the time. It can also easily be made into spinach lasagna (I use frozen), eggplant lasagna, zucchini lasagna, etc, by putting a vegetable layer in over the meat. If your diet allows, use any kind of whole-grain pasta. This recipe is easily adaptable to family members with different tastes and nutritional needs.

Ingredients:

  • 99% ground turkey meat, cooked and drained (1 lb makes about 6 servings)

Per Serving:

  • 1/3 C ricotta cheese
  • 1/2 C sugar-free spaghetti sauce (or chose a low sugar one)
  • 1/4 C low fat shredded mozzarella cheese
  • 2 T Parmesan cheese
  • 1 C cooked spaghetti squash

Preparation:

  • Cook the spaghetti squash.
  • Cook the meat with salt and pepper to taste. Drain off the fat if there is any.
  • Heat the ricotta (microwave works best)
  • Layer in bowl: spaghetti squash, ricotta cheese, ground turkey, mozzarella, sauce, Parmesan.

Naked Burrito

Here’s an idea for a quick & healthy lunch or dinner.  You can order this at Barberitos, La Parrilla, Qdoba, Moe’s or Willy’s.

You can order either a steak or chicken naked burrito at Qdoba and get it made your way. This means either grilled steak or chicken on a bed of rice and black beans with tomatoes, salsa, lettuce and your favorite hot sauce. To keep this meal truly healthy, you have to walk away from the cheese, sour cream and tortilla.

I’m not a big fan of any sodas, so I tend to stick to water with a fresh wedge of lemon. The upside is no high fructose corn syrup or funky sugar-like chemicals.

Please keep in mind that I really only have four simple rules when it comes to happy, healthy fast food meals:

  1. It must be healthy. By healthy I mean a common sense “healthy,” which in my book means that the meal uses mostly fresh ingredients, it is not fried or nuked, or in any way cooked in grease or saturated fats.
  2. It must be truly fast food in so much that I can order it, get it, and eat it after a four-mile run over my lunch break.
  3. It must be cheap. This means that I can purchase it with a drink and still receive change from a 10-dollar bill.
  4. It must taste good. What’s the use of a tofu spinach salad that is perfectly balanced with all essential nutrients and vitamins if it tastes like paper and glue?

Chicken a’la EASY!

1 serving = 6 WW points or 260 calories

  • 1 4.8oz chicken filet (Perdue Perfect Portions 99% fat free boneless breasts)
  • ½ cup diced tomatoes seasoned with basil, garlic & oregano
  • 1 slice provolone cheese

Spray baking dish with olive oil Pam.  Place chicken breasts in pan (4-6).  Cover with 1 can of DelMonte diced tomatoes with basil, garlic & oregano.  Lay 1 slice of provolone cheese over each piece of chicken.  Bake 350 degrees for about 20 min.

 
 
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