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Monthly Archives: May 2012

Avocado Egg Salad

 

Servings

6 (1/2 cup each)

Nutrition

Calories: 154.7 • Fat: 11.7 g • Protein: 9.3 g

Ingredients 

  • 4 large hard-boiled eggs, chopped
  • 4 hard boiled egg whites, chopped (discard the rest)
  • 1 medium hass avocado, cut into 1/2-inch pieces
  • 1 tbsp light mayonnaise
  • 1 tbsp fat free plain yogurt
  • 1/2 tablespoon finely chopped chives
  • 2 teaspoons red wine vinegar
  • 1/2 tsp Kosher salt
  • pinch freshly ground pepper

Directions

  1. Combine the egg yolks with the avocado, light mayo, yogurt, chives, vinegar, salt and pepper. Mash with a fork. Combine with egg whites and adjust salt as needed.
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Honeydew-Kiwifruit Smoothie

Servings:

3

Nutrition:

  • Calories110
  • Protein 2 gm
  • Carbohydrate 27 gm
  • Dietary Fiber, total 3 gm

Ingredients:

  • 2 cups cubed honeydew
  • 1 small Granny Smith apple, peeled, cored, and cut up
  • 1 kiwi fruit, peeled and cut up
  • 2 – 3 tablespoons sugar
  •  1tablespoon lemon juice
  • 1 cup ice cubes
  • Honeydew and/or kiwifruit slices

Directions:

1. In a blender container, combine honeydew, apple, kiwifruit, sugar, and lime  juice. Cover and blend until smooth.

2. Add ice cubes; cover and blend until cubes are crushed and mixture is slushy. Garnish with additional honeydew and/or kiwifruit slices, if desired.

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Go Green Grilled Cheese Sandwich

Servings:

1 sandwich

Ingredients:

  • 2 slices bread (we used a white bread, but one filled with lots of different whole grains and seeds would be best)
  • 2-3 tablespoons Green Herb Pesto (recipe below)
  • 2 slices mild white melty cheese like mozzarella
  • handful fresh baby spinach
  • ¼ avocado, sliced
  • 2 tablespoons goat cheese, crumbled
  • olive oil (and butter if you choose)

Preparation:

  1. Spread about 1 tablespoon of green herb pesto onto each slice of bread (2 tablespoons total, but if you’re sensitive, go light, the pesto is strong).
  2. On one slice of bread, add 1 slice of cheese, sliced avocado, crumbled goat cheese, spinach, second slice of cheese, then top it with second slice of bread. Press together gently.
  3. Heat 1 tablespoon olive oil in a frying pan over medium low heat. (If you want to use butter, add it to the oil and let it melt). Add the sandwich to the oil and cook until bread is golden brown. Press down on the sandwich lightly, then flip the sandwich over and cook until second side is golden brown.

Green Herb Pesto

Ingredients:

  • 1 clove garlic
  • 1 anchovy fillet (in oil)
  • ½ small shallot, chopped (about 1 tablespoon)
  • 1 teaspoon lemon juice
  • handful chopped fresh Italian parsley
  • handful chopped kale
  • 2-3 tablespoons chopped fresh tarragon
  • 1 tablespoon chopped chives
  • ¼ cup olive oil
  • salt and pepper to taste

Preparation:

  • Pulse garlic, anchovy, and shallot in food processor until chopped. With the food processor running, add lemon juice, parsley, kale, tarragon and chives. (It won’t process very well yet, don’t worry).
  • Very slowly drizzle in olive oil until kale and herbs get sufficiently chopped and everything is the consistency of a pesto. You may need more or less of the olive oil depending on how big a “handful” of herbs is to you. You can also turn off the food processor and push herbs down the side of the bowl with a spatula every once in a while.
  • Season to taste with salt and pepper.

(This makes a lot, but you will use it all for other things. We added more olive oil to make it back into a salad dressing.)

Soy-Lime Scallops with Leeks

Servings:

4

Total Time:

Prep: 10 mins

Marinade: 30 mins

Grill: 8 mins

Nutrition:

130 calories, 20g protein, 9g carbohydrate, 1g fat (0g saturated), 1g fiber

 

Ingredients:

  • 1 pound fresh or frozen sea scallops
  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup rice vinegar
  • 4 baby leeks, rinsed well and trimmed
  • 8 medium scallions
  • 1 medium lime, halved

Preparation

1. Thaw scallops, if frozen. Rinse and pat dry. For marinade, combine soy sauce and rice vinegar in a small bowl; set aside.

2. Place scallops, leeks, and scallions in a resealable plastic bag set in a shallow dish. Add marinade. Seal bag; turn to coat. Marinate in for refrigerator 30 minutes.

3. Discard marinade. Place leeks, scallops, scallions, and lime halves (cut sides down) on the rack of an uncovered grill directly over medium coals. Grill 8 to 10 minutes, turning scallops and vegetables occasionally.

4. To serve, top veggies with scallops. Squeeze limes over the top.

 

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Chili Lime Chicken Burgers

 

Servings

4

 

Ingredients 

1lb ground chicken

2 green onions, chopped

1/4 cup chopped red bell pepper

2 Tablespoons chopped cilantro

2 teaspoons minced garlic

1/2 teaspoon salt

1/4 teaspoon red pepper flakes

1 lime, cut in half

4 slices pepper jack cheese

4 buns, toasted

For the guacamole:

1 avocado

garlic powder

salt & pepper

 

Preparation 

1. Combine chicken, green onions, bell pepper, cilantro, garlic, salt, red pepper flakes and juice of half a lime in a large bowl. Mix until thoroughly combined, then form into 4 patties and spray each side generously with non-stick spray.

2. Heat a large grill pan or skillet over medium-high heat. Grill burgers for 3-4 minutes a side, or until cooked all the way through. Place a slice of cheese on top of each burger, then cover with a large pot lid, and allow to melt for about a minute. Remove burgers to a plate, tent with foil, and allow to rest for 5 minutes. Place each burger on a toasted thin bun, then top with guacamole.

3. For the guacamole: Mash all ingredients together with a potato masher or fork.

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