Serves 10 | Serving Size: 1/4 cup
Total Time: 5 min | Prep: 5 min | Cook: 0 min
With just 1 gram of fat and 3 grams of protein per serving (1/4 cup), this tasty dip is a great low-calorie way to add nutrients to your diet. Try adding it to a hard boiled egg white minus the yolk, and the protein content will be doubled, helping to reduce hunger and maintain muscle mass. The carrots give it the added advantage of supplying 20% of the average daily value of Vitamin A. Carrot Hummus also goes great with raw veggie sticks or served with whole grain crackers or whole wheat pita bread. Enjoy!
1 15-ounce can garbanzo beans, drain and rinse
1/2 cup nonfat plain yogurt
1/4 cup water
juice of 1 lemon
1 clove garlic, chopped fine
1/2 tablespoon ground cumin
1 carrot, peeled and grated
Place the beans, half of the yogurt, water, lemon juice, and spices into a blender or food processor. Blend until fine, adding remaining yogurt. Stir in the grated carrot last.
Copyright foodandhealth.com, reprinted with permission
BBQ Chicken Teriyaki Skewers
1-2 # boneless chicken breasts or thighs
2 cups soy sauce
1 cup water
1/3 cup brown sugar
1 teaspoon ground ginger
1 teaspoon minced garlic
Zip lock bag
8-10 wooden skewers
- Cut chicken into 1 inch pieces.
- Mix remaining ingredients together in a zip lock gallon bag, add chicken.
- Marinate in refrigerator at least 30 minutes, turning bag over twice.
- Soak wooden skewers in water for 30 minutes to prevent burning on grill.
- Thread on wooden skewers, grill chicken until golden brown and cooked through about 5 minutes. Discard used marinade.
- Serve teriyaki chicken over rice with a side of edamame and enjoy!
Crispy Baked Chicken Nuggets with Apricot Mustard Dipping Sauce
- 1½ lb. skinless, boneless chicken thighs
- 1 c. cornflakes
- 1 tsp. paprika
- ½ tsp. Italian herb seasoning
- ¼ tsp. garlic powder
- ¼ tsp. onion powder
- Preheat oven to 400 F.
- Cut the chicken into bite-sized pieces.
- Place cereal in a plastic bag and crush using a rolling pin or can.
- Add remaining ingredients to cereal crumbs. Close bag tightly and shake until blended.
- Add a few chicken pieces at a time to crumb mixture and shake to coat evenly. Discard any unused crumb mixture.
- Place chicken pieces on greased cooking sheet so they are not touching.
- Bake until golden brown with internal temperature of 165 F, about 12 to 14 minutes.
- Serve with Apricot Mustard Dipping Sauce.
Makes 4 servings
Apricot Mustard Dipping Sauce: In a medium bowl, stir together one cup apricot preserves, 2 tablespoons balsamic vinegar, 1 tablespoon soy sauce, and 1/4 teaspoon grated orange peel.
Makes about 1 1/4 cups.
Summer BBQ Chicken
- 4 chicken breasts, cut in half (8 pieces)
- 2 tsp olive oil
- 2 minced garlic cloves
- 1 tsp chili pepper (or substitute 1 Tbsp chili paste)
- 1 tsp black pepper
- ¼ tsp Kosher salt
- 1 tsp coriander (or substitute 1 tsp cumin)
- 1/2 tsp curry powder
- 1 lemon, juiced
- 1 tsp honey
- Rub the chicken breasts with the oil, spices, lemon and honey. Marinate for 1-4 hours in the refrigerator or even overnight, turning the chicken over at least once.
- Heat a grill to medium. Grill the chicken until it is done, 165˚F internal temperature, turning over halfway through to ensure even cooking. Alternatively, you may cook the chicken indoors on a grill pan on your stove.
Serve with hot steamed brown rice and a fruit salad with chopped fresh mint sprinkled on top.
Berry Banana Overnight Oatmeal
- 1/2 Cup uncooked oatmeal
- 1/2 Cup Low-fat milk
- 1 Teaspoon vanilla
- 1/2 Cup Blueberries (or sliced strawberries)
- 1/3 Cup Banana, sliced
- 1 Teaspoon Chia seeds (optional)
- 1/2 Teaspoon Honey (optional)
Add oats to your container of choice and pour in milk and vanilla. Add a layer of berries and then a layer of banana slices. Top with chia seeds and a drizzle of honey, then place in fridge and enjoy in the morning or a few hours later!
Easy Wholesome Vegetable Soup
½ medium onion (chopped)
2 carrots (chopped)
1 celery stalk (diced)
1 tsp kosher salt
14 oz can diced tomatoes
14 oz can green beans (drained)
11 oz can corn (drained)
14 oz can white beans (drained and rinsed)
- Heat pot over medium heat with 2 Tbl canola oil.
- Add onion, carrot, and celery, salt and pepper, stir.
- Cook for three minutes, until vegetables have softened.
- Add canned vegetables and stir together
- Add 8 cups of water, bring to boil, reduce to simmer.
- Cook for 10 minutes.
Tim’s Salmon Cakes with White Lemon Sauce
2 Tbsp olive oil
1 (14 ¾ oz) can pink salmon
16 saltine crackers, crumbled
1 green onion finely sliced
1 celery stalk finely diced
Zest of 1 lemon
1 egg, slightly beaten
1 Tbsp mayonnaise
1/8 tsp salt
1/8 tsp pepper
2 Tbsp butter
2 Tbsp flour
2 Tbsp lemon juice
1 cup milk
- Heat skillet over medium heat with 2 Tbsp olive oil
- Drain and lightly mash salmon, combine with crackers, green onion, celery, lemon zest, egg, mayonnaise, salt and pepper
- Mix thoroughly
- Form into 4 patties
- Add to hot skillet
- Cook for 3 minutes on each side, set aside
- Add butter to hot skillet, add lemon juice
- Add flour and whisk together with butter and lemon juice
- Add milk and stir, bring to boil and cook for two minutes
- Serve the salmon cakes with sauce. Enjoy!
1 lb. ground turkey
½ cup milk
½ tsp. garlic powder
½ tsp. dried thyme
½ tsp. dried rosemary, crushed
1 cup panko bread crumbs
2 tbsp. chopped fresh parsley
1 egg white, lightly beaten
- Pre-heat oven to 375˚
- In a medium bowl, mix the milk with the garlic powder, herbs and panko bread crumbs. Stir to combine and let the milk soak into the bread crumbs.
- In a large bowl, combine the ground turkey, bread crumb mixture, egg and parsley. Gently combine until ingredients come together evenly.
- Form into 1 ½ inch meatballs. Place the meatballs on a baking sheet with parchment paper, and into the oven for 20 minutes. When done cooking, check internal temperature for 165˚.