Green Goddess Dip with Vegetables
Ingredients
3 6-inch whole-wheat pitas
2 tsp canola oil
Cumin
Chili powder
Kosher salt
2 cups chopped avocado (about 2)
1 cup nonfat Greek yogurt (such as Fage) or plain nonfat yogurt
1/4 cup fresh lemon juice
1/4 cup white wine vinegar
2/3 cup chopped fresh chives, divided
1/2 cup chopped fresh parsley
7 cups assorted fresh vegetables, raw or lightly steamed (e.g., beet slices, baby carrots, sliced fennel, julienned jicama, snow peas)
1 Scoop of Whey Crisps
Directions
Preheat oven to 350°F. Cut each pita into 8 wedges. Brush with oil and sprinkle with ground cumin, chili powder, and kosher salt—all to taste. Bake for 8 minutes or until edges begin to brown. Turn off oven and let chips stand for 15 minutes or until crispy. Meanwhile, put avocado, yogurt, lemon juice, vinegar, 1/3 cup chives, parsley, and salt to taste in a small food processor or blender and puree until creamy. Stir in most of remaining chives, reserving some to garnish dip.To serve, spoon the dip into a small bowl and surround with vegetables and pita chips on a platter.
Adapted from recipes from: http://sarahfit.com/recipes/
Black Bean Mango Quinoa Salad
Ingredients
2 cups quinoa
4 cups water
1 mango, diced
1 can black beans, rinsed and drained
1 red pepper, diced
1 green pepper, diced
1/2 red onion, diced
1 small bunch of cilantro, chopped fine
the juice of 1 lime
1 teaspoon cumin
1 teaspoon kosher salt
1/4 cup olive oil
1 Scoop of Whey Crisps
Directions
Cook quinoa according to package directions with water. Add all other ingredients to a large bowl. When quinoa is cooked, add to large bowl and stir to combine. Let set for about 15 minutes before serving so that the flavors can combine.
Adapted from recipes from: http://sarahfit.com/recipes/
Scallop Picatta Recipe
Ingredients
1 lb Bay Scallops (or other favorite protein)
1 cup chopped tomato
1 cup chopped mushrooms
1/3 cup chopped vidalia or red onion
1 garlic clove minced
2 tbsp capers
1 tbsp lemon juice
2 tbsp parsley (optional since I didn’t use it but traditional picatta calls for it)
1 Scoop of Whey Crisps
Directions
Preheat a large pan on medium heat. Spray with Olive Oil. Once heated, add garlic and lightly brown. Next add the onions and mushrooms. Sauteed until onion is lightly browned and mushrooms are no longer stiff. Add in the tomatoes, lemon and capers to the pan. Cook for about 3-5 more minutes. While the veggies are cooking, rinse off scallops and pat dry very well. Set veggie mix aside in a bowl. Re-coat pan with more olive oil and add scallops to heated pan and cook until the scallops are no longer opaque turning half way through, which should be about 3 minutes to ensure even cooking. Feel free to add pepper and pinch of sea salt. Set scallops aside once they are done. Place 1/3 of the scallops on top of desired quinoa and top with 1/3 of the veggie mixture. Add an additional squeeze of lemon to the final dish and garnish with parsley if you would like.
Adapted from recipes from: http://sarahfit.com/recipes/
Buffalo ‘n’ Blue Cheese Turkey Burger with Kale Chips
Ingredients
4 oz Ground Lean Turkey
1 tsp Franks Red Hot
1 Laughing Cow Wedge Blue Cheese flavor
3 cups washed/cut Kale
Mrs Dash Chipotle Seasoning
1 Scoop of whey crisps
Directions
Preheat oven to 400 degrees. Lay kale out on a cookie sheet. Spray liberally with olive oil cooking spray. Next, shake generously the Mrs Dash Chipotle seasoning. If you do not have this ingredient, feel free to use your own herbs on hand. Have fun. It’s hard to mess this up. Once preheated, put kale in over for 8-12 minutes or until crispy. Meanwhile, preheat the skillet or grill. Form a single patty with the ground turkey. Pan fry or grill until the inside is no longer pink. Spread the blue cheese on top and top with 1 tsp of Frank’s Red Hot. If using a grill, let the cheese melt a little. If using a pan, place a cover on top or put pan in the over for a few minutes.
Adapted from recipes from: http://sarahfit.com/recipes/
Orange Chicken Kabob Recipe
Ingredients
1 lb Chicken Tenderloins
1 Navel Orange (Cut into 10-16 pieces)
1/2 Onion (Real Simple says red onion but I didn’t have any so I used vidalia)
1/2 tsp of Cumin
1/4 tsp of Cayenne
1/4 tsp of Pepper
1/2 tsp of Salt
1 tbsp of Extra Virgin Olive Oil
1 Scoop of whey crisps
Directions
Cut up chicken, orange and onion. In a large bowl mix the spices and olive oil. Toss together all ingredients. Thread pieces of chicken, orange and onion onto skewer alternating. I used metal but if you use wooden sticks make sure you soak them in water for at least 20 minutes. Spray grill with Olive Oil or other cooking spray to avoid chicken from sticking to the grill rack. Cook on medium for about 12-16 minutes. Make sure the middle pieces of chicken get cooked. Enjoy with favorite grilled veggie and sweet potato or corn for a perfect warm weather dinner!
Adapted from recipes from: http://sarahfit.com/recipes/
Stuffed Peppers
Ingredients
6 large Bell Peppers, any color
1 lb Ground Beef, extra lean
1 cup Cooked White Rice
15 oz Tomato Sauce, Italian flavored
¼ cup Whey Crisps, natural unflavored
¾ cup Mozzarella Cheese, shredded
Directions
1. Remove and discard tops, seeds and membranes of peppers; rinse. Cover peppers in boiling water and cook for 5 minutes; drain.
2. Brown ground beef; drain. Stir in cooked rice, 1 cup tomato sauce and Whey Crisps.
3. Stuff peppers with beef mixture. Stand upright in ungreased baking dish. Pour remaining tomato sauce over peppers.
4. Cover and bake 45 minutes at 350°F. Uncover and bake about 15 minutes longer or until peppers are tender. Sprinkle with cheese.
Preparation Time: 15 minutes
Bake Time: 1 hour
Serving Size: 6 servings
Vegetarian Lasagna
Ingredients
9 Lasagna Noodles
16 oz Ricotta Cheese, low fat
1 cup Parmesan Cheese
⅓ cup Whey Crisps, natural unflavored
½ cup Water
2 Tbsp Parsley, dried
1 tsp Basil, dried
3 Tbsp Olive Oil
1½ cups Onion, chopped
1 cup Carrots, sliced
1¼ cups Green Bell Pepper, chopped
1 – 16 oz package Broccoli, frozen, thawed and drained
3 cups Spaghetti Sauce, chunky garden style
3 cups Mozzarella Cheese, shredded
Directions
1. Cook lasagna noodles according to package directions; drain and set aside.
2. In a large bowl, combine ricotta cheese, Parmesan cheese, Whey Crisps, water, parsley and basil; set aside.
3. Heat oil in a large saucepan over high heat. Sauté onions for 5 minutes, stirring occasionally; add carrot slices and sauté 2 minutes; stir in green bell pepper and broccoli. Reduce heat to medium and cook until tender, about 5 minutes. Add vegetables to ricotta mixture and mix well.
4. Spread 1 cup of spaghetti sauce into bottom of a 9×13 inch baking dish. Place 3 lasagna noodles lengthwise on sauce, spread about ½ of vegetable filling over noodles and then sprinkle 1 cup mozzarella cheese over filling. Top with 3 noodles, spread with remaining vegetable filling. Top with 3 noodles; pour remaining spaghetti sauce over the top. Sprinkle with remaining 1 cup of mozzarella cheese.
5. Bake at 350°F for 45 minutes; let stand about 10 minutes before serving.
Preparation Time: 40 minutes
Bake Time: 45 minutes
Serving Size: 12 servings
Sweet Serendipity Black Beans with Cilantro Citrus Cream
Ingredients
2 (15 oz) cans Black Beans, rinsed and drained
1 (14.5 oz) can Fire Roasted Tomatoes, diced, drained
2 Tbsp Shallot, chopped
2 Tbsp Orange Juice
2 tsp Honey
1 tsp Onion Powder
½ tsp Cumin, ground
1 canned Chipotle Pepper in Adobo Sauce, finely minced (use only 1 chile from can)
1 scoop Whey Crisps, natural unflavored
Cilantro Citrus Cream
⅔ cup Sour Cream, reduced fat
¼ cup Whey Crisps, natural unflavored
¼ cup Cilantro, fresh, chopped
2 Tbsp Orange Juice
Directions
1. Place bean, tomatoes, shallot, orange juice, honey, onion powder, cumin and chipotle chile in a large saucepan or Dutch oven.
2. Cook, stirring occasionally, until heated through (about 15-20 minutes).
3. Remove from heat and sprinkle in ½ cup Whey Crisps, stirring constantly to incorporate.
4. In small bowl, combine Cilantro Citrus Cream ingredients.
5. Place beans in a serving dish and top with Cilantro Citrus Cream. Garnish with fresh cilantro, if desired.
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Serving Size: 8 servings
Crustless Quiche
Ingredients
¾ cup Ham, cooked and cubed
1 cup Broccoli Florets (thawed if frozen)
1 – 4oz can Mushrooms, drained
¼ cup Onion, chopped
½ cup Swiss Cheese, shredded
½ cup Reduced Fat Cheddar Cheese, shredded
½ cup Bisquick Baking Mix
1 scoop Whey Crisps, natural
¼ tsp (or to taste) Salt
⅛ tsp Pepper
1 cup Skim Milk, fluid
6 Tbsp Water
Directions
1. Heat oven to 400°F.
2. Grease 9-inch pie plate with nonstick spray.
3. Sprinkle ham, broccoli, mushrooms, onions and cheese in bottom of pie plate.
4. Stir together Bisquick mix, Whey Crisps, salt and pepper in mixing bowl. Add skim milk and water. Mix until blended. Pour into pie plate.
5. Bake quiche for 35-40 minutes, or until a knife inserted into the center comes out clean.
6. Cool 5 minutes before serving.
*Note: Other meats and vegetables can be substituted depending on personal preference. To make a meatless quiche, substitute additional vegetables for the ham.
Preparation Time: 15 minutes
Bake Time: 40 minutes
Serving Size: 6 servings
Potato Pancakes
Ingredients
4 cups Potatoes, shredded
1 scoop Whey Crisps, Natural
¼ cup All Purpose Flour
¼ cup Onions, chopped
1 tsp Salt
1 cup Water
¼ cup Butter
Directions
1. Mix shredded potatoes, Whey Crisps, flour, onion, salt and water.
2. Melt 2 Tbsp butter in skillet over medium heat. Pour about ¼ cup batter into skillet for each pancake. Flatten each with a spatula into a pancake about 4 inches in diameter.
3. Cook pancakes about 2 minutes on each side or until golden brown.
4. Repeat with remaining batter. (Add remaining butter as needed to prevent sticking.)
*Note: Fat content can be reduced to less than 1g per serving by using a nonstick skillet or cooking spray instead of butter.
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Serving Size: 16 pancakes (8 servings)
