Black Bean Chicken
½ cup Corn, roasted (fresh off the cob or frozen and thawed)
4 Chicken breasts
1 cup Dry Black beans
½ cup Red onion
2 Limes, juiced
2 Lemons, juiced
1 T Garlic, minced
1 t Cumin
1 t Coriander
1 Jalapeno pepper (finely chopped, seeds removed)
Hot Pepper Sauce, to taste
2 T Cilantro, chopped
- Soak black beans all night. Drain. Place beans and enough water to cover in a pot and cook until tender, adding water as needed.
- Roast your corn. Place kernels on a nonstick cookie pan and Bake at 425 degrees F until browned, stirring occasionally.
- Add all ingredients except chicken and cilantro in a food processor and blend until semi smooth. Leave a little chunk if desired. Set aside.
- In a deep nonstick sauté pan, sear the chicken breasts on one side over medium-high heat until brown.
- Flip chicken over and add blended food. Cover and cook for about 5 minutes at low heat. Chicken’s internal temperature should be 165 degrees F.
- Add the cilantro. Cook for 1 minute more. Serve hot with a slice of lime on the side.
Calories – 308
Fat – 3.83g
2 large Chicken Breast, cooked and cut into bite size pieces, and chilled
1 teaspoon dry chopped onion flakes
1/2 teaspoon dry parsley flakes
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon ground turmeric
1/2 teaspoon ground cumin
1/4 teaspoon ground ginger
1/2 teaspoon black pepper
1 cup long grain rice
1/3 cup dry wild rice
2 cup water plus 1 tbsp low sodium chicken boullion granules
1 cup Greek yogurt, plain, no fat
1/3 cup Orange juice, fresh squeezed
1 cup sliced Celery
½ cup sunflower kernels
11 oz can Mandarin oranges, drained
2 ½ cups Grapes, washed and halved
1 cup Craisins
1 – Cook chicken, cut into bite sized pieces, and set aside to cool.
2 – Combine all of the spices in a medium saucepan and mix thoroughly. Add the both types of rice, the water/bouillon combination. Bring mixture to a boil and stir to combine. Cover saucepan with a lid, turn down heat to a simmer and simmer gently for 10-15 minutes until all the liquid is absorbed. Set aside to chill.
3 – When chicken and rice are thoroughly chilled, combine with remaining ingredients in a large bowl, tossing very gently. Keep chilled until ready to serve.
4 – Serve on a bed of Romaine lettuce.
Serves 6 Main dish servings
4 cups Chopped romaine lettuce
4 cups Spring Mix
1 Granny Smith apple, cored but unpeeled, and cut up
½ cup Raisins
1 cup Mandarin orange slices
1 small Red onion
1 Brown pear, cored but unpeeled, and cut up
Poppy Seed Dressing:
2 T honey
¼ cup Canola oil
¼ cup Lemon juice
1 T Poppy Seeds
1 ½ t Dijon mustard
Put romaine and spring mix in a bowl. Add raisins, mandarin oranges, apple, onion, and pear. Mix the dressing ingredients in a separate bowl or a jar with a tight fitting lid. Pour over salad just before serving.
Serves 4 main-dish servings
Calories – 284
Fat – 14g
Sodium – 56mg
Recipe of the Week: Curried Chicken Salad
Makes 10 servings
1 cup fat-free mayonnaise
1 cup plain non-fat yogurt
2 T Honey
1 T Lemon juice
1 T Curry powder
6 cups Chopped cooked chicken, cooled
3 cups Green grapes, halved
1 ½ cups Dried cranberries
¾ cup Slivered almonds, toasted
¾ cup Diced celery
Mix together first five ingredients in a medium bowl.
In a large bowl, toss together chicken, grapes, cranberries, almonds, and celery
Pour dressing over chicken mixture and toss
Refrigerate for at least one hour
Serve on a bed of butter lettuce.
Calories – 252
Fat – 10g
Sodium – 200mg
Green Bean Casserole
- 3 tablespoons canola oil, divided
- 1 medium sweet onion, (half diced, half thinly sliced), divided
- 8 ounces mushrooms, chopped
- 1 tablespoon onion powder
- 1/2 teaspoon dried thyme
- 1/2 teaspoon freshly ground pepper
- 2/3 cup all-purpose flour, divided
- 1 cup low-fat milk
- 3 tablespoons dry sherry, (use low sodium sherry)
- 1 pound fresh green beans, (about 4 cups)
- 1/3 cup reduced-fat sour cream
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
- Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through. Stir in sour cream. Transfer to the prepared baking dish.
- Whisk the remaining 1/3 cup flour, paprika, and garlic powder in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
- Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.
- Ingredient notes:
- Don’t use the high-sodium “cooking sherry”
Serves 9 (1/2 cup servings)
Fat – 6g
Sodium – 63.44mg
Prep Time 15 minutes
Cook Time 30 minutes
Yield 6 servings
- 2 T bacon fat
- 2 T unsalted butter
- 2 cloves garlic, minced
- 1 onion, diced
- 2 carrots, peeled and diced
- 2 stalks celery, diced
- 1/4 cup all-purpose flour
- 4 cups chicken broth
- 1 cup 2% milk
- 1 head cauliflower, roughly chopped
- 1 bay leaf
- Salt substitute and freshly ground black pepper, to taste
2 T chopped fresh parsley leaves
- Melt butter and bacon fat in a large stockpot or Dutch oven over medium heat. Add garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in cauliflower and bay leaf. Cook, stirring occasionally, until tender, about 3-4 minutes.
- Whisk in flour until lightly browned, about 1 minute. Gradually whisk in chicken broth and milk, and cook, whisking constantly, until slightly thickened, about 3-4 minutes.
- Bring to a boil; reduce heat and simmer until cauliflower are tender, about 12-15 minutes; season with salt and pepper, to taste. If the chowder is too thick, add more milk as needed until desired consistency is reached.
- Serve immediately, garnished with parsley, if desired.
Nutrition Facts Per Serving
Calories – 204
Fat – 12
Sodium – 345
Teriyaki Salmon with Glazed Vegetable Salad
Servings Per Recipe 4
- 3 tablespoons honey
- 3 tablespoons low-sodium teriyaki sauce
- 1 ½ tablespoons rice wine vinegar (all natural)
- 4 scallions, trimmed and thinly sliced
- 3 cloves garlic, minced
- 1/2 cup sliced almonds
- 1 bunch (1-1/2 pounds) broccoli cut into florets
- 1 cup sliced mushrooms
- 4 filets (about 4 ounces each) salmon
- 2 1/2 teaspoons cornstarch
In small bowl, blend honey, teriyaki, vinegar, scallions and garlic; divide in half and set aside.
Adjust top oven rack so that it is 6 inches from heating element and heat broiler. Line a rimmed baking sheet with aluminum foil.
Heat a large nonstick skillet over medium-high heat; toast almonds for 6 minutes. Remove almonds; carefully wipe out skillet.
Place 1/2 cup water in skillet; reduce heat to medium-low. Add broccoli and cook, covered, for 7 to 8 minutes or until bright green and tender.
Place salmon on prepared baking sheet; brush with teriyaki mixture. Broil salmon 5 to 8 minutes or until top is browned and the interior temperature registers 120 degrees F on an instant-read thermometer.
Stir cornstarch into remaining reserved teriyaki mixture and pour into skillet. Bring to a simmer and cook, stirring, for 4 minutes or until sauce has reduced to a thick glaze. Stir in almonds. Drizzle sauce over vegetables and serve alongside salmon.
Calories – 287
Fat – 15.5g
Sodium – 281.75mg
Roasted Garlic Brussels Sprouts
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Yield 6 servings
1 tablespoon honey
3 tablespoons balsamic vinegar, divided
2 pounds brussels sprouts
1 tablespoon olive oil
4 slices bacon, diced
4 cloves garlic, minced
Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
In a small bowl, whisk together honey and 1 tablespoon balsamic vinegar; set aside.
Place brussels sprouts in a single layer onto the prepared baking sheet. Add remaining 2 tablespoons balsamic vinegar, olive oil, bacon and garlic. Gently toss to combine.
Place into oven and bake for 12-14 minutes, or until tender. Stir in honey mixture.
Nutrition per serving:
Calories – 157
Fat – 9.33g
Sodium – 144.11mg
Gluten-Free Pumpkin Cheesecake with Gingersnap-Walnut Crust
Makes: 12 servings
Active Time: 30 minutes
Total Time: 7 hours
- 4 ounces gluten-free gingersnap cookies (18-20 1 3/4-inch cookies)
- 1 ½ cup walnut halves, (divided ½ cup crust and 1 cup candied)
- 4 teaspoons canola oil
- 12 ounces reduced-fat cream cheese
- 1/2 cup granulated sugar
- 1/2 cup packed dark brown sugar
- 2 teaspoons pumpkin pie spice
- 3 large eggs
- 1 ½ tablespoon gluten-free vanilla extract (see Tip)
- 1 16-ounce container nonfat cottage cheese
- 1 15-ounce can unseasoned pumpkin puree
Ingredients for Candied Walnuts
- gluten-free cooking spray or oil
- 1/4 cup sugar
- 1 tablespoon honey
- 1 tablespoon water
- 1/4 teaspoon salt
- Remaining 1 cup walnuts
- Preheat oven to 325°F. Coat a 9-inch springform pan with cooking spray. Tightly wrap the outside of the pan bottom and sides with heavy-duty foil to help keep the water bath from leaking into the cake. Put a kettle of water on to boil for the water bath.
- Grind cookies and 1/2 cup walnuts to a fine meal in a food processor. Drizzle in oil and process, scraping the sides as needed, until the crumbs are evenly moistened. Press the crumb mixture firmly into the bottom of the prepared pan. Place the pan in a roasting pan and set aside. Clean the food processor.
- Beat cream cheese, granulated sugar, brown sugar and pumpkin pie spice in a large bowl with an electric mixer on medium-low speed until the spice is incorporated. Increase speed to medium-high and beat until completely smooth, scraping down the sides occasionally. Beat in eggs one at a time, scraping down the sides occasionally. Beat in vanilla.
- Process cottage cheese in the food processor until completely smooth, about 2 minutes, scraping down the sides once. Gradually beat the cottage cheese and pumpkin puree into the cream cheese mixture on medium speed. Scrape down the sides and beat a final time to make sure no streaks remain. Pour the batter into the crust.
- Pour enough boiling water into the roasting pan to come 1 inch up the side of the springform pan to create a hot water bath for the cake. Carefully transfer the roasting pan to the oven. Bake the cheesecake in the center of the oven until its set around the edges but the center still jiggles slightly, 1 1/2 to 1 3/4 hours.
- Remove the roasting pan from the oven. Let the cake cool in the water bath until the water is room temperature. Coarsely chop the remaining 2/3 cup walnuts. Toast them in a dry skillet over medium-low heat until fragrant, 3 to 5 minutes. Remove the pan from the water bath. Remove the foil. Refrigerate, uncovered, until very cold, at least 4 hours. Wrap tightly and refrigerate overnight if desired.
- To serve, remove the sides of the pan and place the nuts decoratively around the edge of the cheesecake just before serving.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 12 hours.
To make Candied Walnuts: Line a baking sheet with parchment paper or foil; coat with gluten-free cooking spray or oil. Combine 1/4 cup sugar, 1 tablespoon honey, 1 tablespoon water and 1/4 teaspoon salt in a large heavy skillet. Place over medium-high heat and cook, stirring occasionally, until the mixture turns golden, 3 to 4 minutes. Add 2/3 cup walnut halves, reduce heat to medium-low and cook, stirring, until deep golden brown, 2 to 3 minutes more. Turn the mixture out on the prepared baking sheet, spreading in an even layer. When completely cooled, break into clusters.
Nutrition: Per Serving: 353 Calories, 19 g Fat, 247 mg Sodium
Thank you so much for changing my life! You have completely changed my perspective and outlook on my life. The gratitude for what you have done not only for me, but others, is beyond words.
I hope someday to help you with this camp and be a counselor so I can make other kids feel as welcomed and loved as I did when I first came here. You are my heroes. I cannot express that enough.