Baja-Style Chicken Bowl
Heat 1 teaspoon olive oil in a medium skillet over medium heat. Sauté 1/2 cup thinly sliced red bell pepper, 1/4 cup frozen corn, 1/4 cup black beans, and 2 ounces dicedcooked chicken 5 minutes; season with salt and pepper to taste. Spoon chicken mixture over 1/2 cup cooked brownrice and top with 1/4 cup salsa and 2 tablespoons shredded Monterey Jack.
Spicy Thai Noodles with Tofu
Cook 2 ounces whole-grain spaghetti. In a medium skillet, heat 1 teaspoon sesame oil, 1 teaspoon honey, and 1 teaspoon hot chili sauce (such as Sriracha) over medium heat. Add 2 ounces cubed tofu and 2 cups broccoli slaw; sauté 5 minutes. Toss noodles with tofu mixture, 1 tablespoon chopped peanuts, 1 tablespoon cilantro leaves, and 1 thinly sliced scallion.
Greek Salad with Tuna
In a large bowl, whisk together 2 teaspoons olive oil, 2 teaspoons red wine vinegar, 1/2 teaspoon dried oregano, and salt and pepper to taste. Toss with 3 cups chopped romaine, 2 1/2 ounces water-packed tuna, 1/2 cup dicedcucumber, 1/2 cup diced tomato, 1/2 cup cooked whole-grain couscous, 1 tablespoon crumbled feta, and 4 chopped Kalamata olives.
Crab-and-Quinoa Salad with Citrus Vinaigrette
In a medium bowl, whisk together 1 tablespoon grapefruit juice, 2 teaspoons olive oil, 1 teaspoon Dijon mustard, and salt and pepper to taste. Toss with 1/2 cup cooled cooked quinoa, 2 ounces canned crab meat, and 1/4 avocado, chopped. Serve over 2 cups mixed salad greens and sprinkle with 1 tablespoon chopped chives.
Chicken, Spinach, and Artichoke Panino
Top 1 slice whole-grain bread with 1/2 cup baby spinach, 1/4 cup quartered artichoke hearts, 2 1/2 ounces sliced chicken breast, 1 slice provolone, and a second slice whole-grain bread. Heat a grill pan over high heat and coat with nonstick cooking spray. Grill sandwich 3 to 4 minutes a side, pressing down with a spatula once on each side.
Recipes by Dawn Jackson Blatner, RD
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