Sesame Quinoa Salad With Shrimp

Serves: 4

Prep Time: 10 minutes

Cook Time: 10 minutes

Nutrition Score per serving:

(1 1/4 cups): 281 calories, 21% fat (6 g; < 1 g saturated), 44% carbs (31 g), 35% protein (25 g), 4 g fiber, 40 mg calcium, 3 mg iron, 199 mg sodium.

No Bake Graham Cracker Cheesycake

Ingredients

Directions

Line the bottom of a 9 x 13 pan with whole graham crackers. Beat the cream cheese until smooth. Add milk and lemon juice to the cream cheese and beat until smooth. Stir in pudding mix, then fold in Cool Whip. Spread 1/2 of cream cheese mixture over graham crackers. Repeat with another layer of graham crackers and cream cheese mixture. Spread pie filling over top. Refrigerate overnight for graham crackers to soften. Enjoy
Makes approx. 20 servings

Number of Servings: 20

• Servings Per Recipe: 20
• Amount Per Serving
• Calories: 80.1

• Total Fat: 0.3 g
• Cholesterol: 2.2 mg
• Sodium: 176.0 mg
• Total Carbs: 16.2 g
• Dietary Fiber: 0.4 g
• Protein: 2.8 g

Fajita Turkey Burgers

Ingredients

• 1/4 cup tomatillo salsa
• 2 tbsp avocado, chopped
• 1 tbsp cilantro, chopped
• 2 slices whole wheat bread
• 1/2 cup onions, chopped
• 1 cup red bell pepper, chopped
• 2 tsp fuego spice
• 1/4 tsp salt
• 1 tbsp tomato paste
• 1 lb ground turkey
• 1 egg white
• 4 hamburger buns

Preparation

1. Combine 1/4 cup of tomatillo salsa, 2 tablespoons of chopped avocado, and 1 tablespoon of chopped cilantro. Set aside.
2. Place 2 slices of whole wheat bread in a food processor, and pulse 10 times.
3. Heat a large non-stick skillet over medium-high heat, and coat pan with cooking spray.
4. Add 1/2 cup of chopped onions and 1 cup of chopped red bell peppers. Saute for 5 minutes until tender.
5. Stir in 1/2 teaspoon of fuego spice and 1/8 teaspoon of salt. Set aside to cool.
6. Combine 1 cup of breadcrumbs, onion mixture with 1 1/2 teaspoons of fuego spice, 1/8 teaspoon of salt, 1 tablespoon of tomato paste, 1 pound of ground turkey, and 1 egg white in a large bowl.
7. Knead mixture thoroughly.
8. Dampen your hands, and divide turkey mixture into four equal portions. Shape each into a 3/4-inch thick patty.
9. Heat pan over medium heat and spray with cooking spray.
10. Add patties, and cook for 4 minutes on each side or until done.
11. Place 1 patty on bottom half of each bun.
12. Top each serving with 1 1/2 teaspoons of the salsa mixture and the remaining buns.

Wasabi Salmon Burger

Ingredients

• 4 whole wheat hamburger buns
• 2 tbsp reduced-sodium tamari sauce
• 1 1/2 tsp wasabi powder
• 1/2 tsp honey
• 1 lb salmon filet
• 2 scallions, chopped
• 2 egg whites
• 2 tbsp ginger, minced
• 1 tsp toasted sesame oil

Preparation

1. In a small bowl, whisk together 2 tablespoons of low-sodium tamari sauce, 1 1/2 teaspoons of wasabi powder, and 1/2 teaspoon of honey. Set aside.
2. With a large chef’s knife, chop salmon using quick, up-and-down motions (do not rock the knife through the fish or it will soften and mush). Chop until you have a pile of 1/4-inch pieces of fish.
3. Add 2 chopped scallions, 2 egg whites, 2 tablespoons of minced ginger, and 1 teaspoon of toasted sesame oil to the salmon. Stir to combine.
4. Form the mixture into salmon patties (it will be moist and loose, but will firm up once cooked).
5. Coat a non-stick skillet with cooking spray, and heat over medium heat.
6. Add the patties and cook for 4 minutes.
7. Turn and cook other side for 3 minutes.
8. Spoon the wasabi glaze over the burgers, and cook for 15 more seconds.
9. Serve immediately. You can top the burger with 4 ounces of Asian Slaw.

Greek Turkey Burger

Ingredients

• 1/4 cup red bell peppers
• 1/3 cup spinach
• 1 oz feta cheese
• 1/2 tomato
• 2 whole wheat hamburger buns
• 1 tsp pesto sauce
• 1 tsp honey
• 1 tsp red onion
• 1/4 clove garlic
• 1/4 tsp Montreal Steak Seasoning
• 6 oz ground turkey
• 1 tsp extra virgin olive oil
• 1 pinch salt and pepper
• 1/4 cucumber

Preparation

1. Place ground turkey in a bowl. Let sit while you’re preparing the other ingredients.
2. Chop 1 teaspoon of red onion, then saute it in 1 teaspoon of extra virgin olive oil until soft.
3. Add 1/4 clove of minced garlic and saute for 30 seconds.
4. Slice 1/3 cup of spinach, add it to the mixture an saute briefly. Set aside and cool.
5. For the sauce, puree 1/4 cup of diced red peppers in a food processor. Add 1 teaspoon of pesto and 1 teaspoon of honey.
6. Season sauce with salt and pepper to taste.
7. In a medium-size bowl, mix 6 ounces of ground turkey with the cooled spinach mixture. Season with 1/4 teaspoon of Montreal Steak Seasoning and 1 ounce of feta cheese.
8. Knead mixture together with your hands.
9. Split the turkey mixture into two piles and form into small burgers.
10. Microwave burgers for 25 seconds (or until meat is no longer pink).
11. In a saute pan, place burgers over medium heat.
12. Sear the burgers for 2 minutes on each side (or until cooked).
13. Spread the pesto sauce mixture onto the whole wheat burger buns.
14. Add slice of cucumber and tomato.

Portobello Burgers

Ingredients

• 1 1/3 lb ground turkey breast
• 6 crimini mushrooms
• 1/2 red bell pepper
• 1/2 yellow onion
• 2 cloves garlic
• 3 tbsp tomato paste
• 1 tbsp Worcestershire sauce
• 1 tsp crushed red pepper flakes
• 1/2 cup grated Parmigiano Reggiano
• 1 handful flat-leaf parsley
• 8 Portobello mushroom caps
• 2 cups arugula leaves
• 1/2 lb fresh mozzarella
• 1 red onion
• 1 plum tomato
• salt and pepper
• extra virgin olive oil
• balsamic vinaigrette

Preparation

1. Preheat oven to 450 degrees.
2. While oven is warming up, heat a large skillet over medium-high heat.
3. Combine 1 1/3 pounds of ground turkey breast with salt and pepper (to taste).
4. Mix in 6 chopped crimini mushrooms, 1/2 of a chopped red bell pepper, 1/2 of a chopped yellow onion, 2 minced cloves of garlic, and 3 tablespoons of tomato paste.
5. Mix thoroughly, then add 1 tablespoon of Worcestershire sauce, 1 teaspoon of crushed red pepper flakes, 1/2 cup of grated Parmigiano Reggiano, and 1 handful of sliced flat-leaf parsley.
6. Knead meat thoroughly until all ingredients are mixed in, then form the mean into 4 large patties.
7. Drizzle extra virgin olive oil on the patties, then cook for 5-6 minutes on each side in the skillet.
8. Place 8 Portobello mushroom caps on a baking sheet grill side up.
9. Drizzle with balsamic vinaigrette and extra virgin olive oil.
10. Bake the caps for 12 minutes, remove from the oven, and season with salt and pepper.
11. Top four of the caps with 1/2 cup of sliced arugula and a burger.
12. Split 1/2 pound of mozzarella cheese, slices of plum tomatoes, and slices of red onion between the burgers.
13. Place back in the oven for 1 minute to melt cheese.
14. Cap burgers with the other Portobello caps and serve..

Teriyaki Pineapple Burger

Ingredients

• 1/3 cup teriyaki sauce
• 1/2 cup sliced pineapple
• 2/3 cup red bell peppers, chopped
• 3 tbsp green bell peppers, chopped
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 1/2 lbs lean ground turkey
• 4 whole wheat burger buns

Preparation

1. Preheat grill to medium heat.
2. Take 1/2 cup of pineapple slices and grill for lightly. Chop grilled pineapple into small pieces.
3. In a medium bowl, combine 1/3 cup of teryiaki sauce, 1/2 cup grilled pineapple, 2/3 cup of chopped red bell peppers, and 3 tablespoons of chopped green bell peppers.
4. Add 1 1/2 pounds of lean ground turkey and mix together with your hands.
5. With dampened hands, form turkey mixture into four patties of even thickness.
6. Transfer patties to a lined baking sheet, cover loosely with plastic wrap, and refrigerate for at least 2 hours (you can do this the night before).
7. Light the grill or preheat the broiler.
8. Cook patties, turning each carefully with a spatula once, for about 6 minutes per side, or until cooked through.
9. Place in burger buns and garnish as desired.

Walnut, Artichoke, and Goat Cheese Strudel

Serves: 6

Prep Time: 25 minutes

Cook Time: 1 hour, 20 minutes

Nutrition Score per serving:

Nutrition score per serving (2 slices): 282 calories, 20 g fat, 5 g saturated fat, 19 g carbs, 9 g protein, 3 g fiber, 76 mg calcium, 2 mg iron, 390 mg sodium

Ingredients

1 cup walnuts
Cooking spray
1 12-ounce jar marinated, quartered artichoke hearts, drained
8 sheets frozen phyllo, defrosted
4 ounces crumbled goat cheese

Directions

Preheat oven to 300°F. Spread walnuts on a baking sheet and toast for 12 minutes or until lightly browned, tossing halfway through. Cool slightly and chop. Raise oven temperature to 350°F. Coat baking sheet with cooking spray and set aside.

While walnuts toast, add artichokes to a blender or food processor and blend into a slightly chunky paste.

Place 1 sheet phyllo on a cutting board and coat with cooking spray. (Keep remaining phyllo covered with a damp kitchen towel to prevent drying.) Layer another sheet of phyllo over the first; coat with cooking spray. Sprinkle a quarter of the walnuts over the phyllo, leaving a 3/4-inch border. Layer 2 more sheets phyllo over nuts, coating each with cooking spray. Spread half the artichokes, half the cheese, and another quarter of the walnuts over phyllo, leaving a 3/4-inch border.

Fold short ends in over the filling. Starting with the long end closest to you, roll phyllo into a log-shaped strudel; transfer to prepared baking sheet, seam side down, and coat with cooking spray. With the tip of a sharp knife, make 5 diagonal slits along the top of the strudel, as if to make 6 equal sections. (Do not cut through the sides.) Repeat with remaining ingredients to make a second strudel. Bake for 40 minutes or until golden brown. Cut each strudel into 6 slices, using the slits as guides, and serve.

Parmesan-Encrusted Tilapia with Lemony Green Beans

If you like, replace beans with broccoli

Serves: 2

Prep Time: 10 minutes

Cook Time: 10 minutes

Nutrition Score per serving:

(8 oz. tilapia, 2 cups beans): 376 calories, 17 g fat (41% of calories), 5 g saturated fat, 9 g carbs, 47 g protein, 4 g fiber, 182 mg calcium, 2 mg iron, 317 mg sodium

Ingredients

For the Tilapia
4 skinless tilapia fillets (1 pound total)
Freshly ground black pepper to taste
1 tablespoon dried basil
¼ cup Parmesan cheese
2 teaspoons olive oil

For the Green Beans
½ pound green beans, ends trimmed
¼ cup fresh lemon juice
2 teaspoons freshly grated lemon zest
Freshly ground black pepper to taste
1 tablespoon olive oil

Directions

Preheat the broiler. Cut the tilapia fillets lengthwise into two pieces, then pat dry with a paper towel and season to taste with pepper. In a small bowl, combine basil and Parmesan cheese; set aside. In a large saucepan, bring water for beans to a boil.

Heat olive oil in a 12-inch heavy ovenproof skillet over moderately high heat until hot but not smoking. Sauté the fish for 3 minutes or until brown. Flip the fillets over and remove the skillet from heat. Dust the tilapia with the cheese mixture. Place the skillet under the broiler to finish cooking the fish and slightly brown the cheese, about 3 to 4 minutes.

As the fish cooks, add beans to boiling water. Lower heat and cook for 5 minutes or until bright green (beans should still be crisp). Drain beans and run under cold water. Shake off excess water and set aside.

Mix lemon juice, lemon zest, pepper, and olive oil in a medium bowl. Add green beans and toss to coat; warm for 30 seconds in the microwave. Divide fish fillets and green beans on two plates and serve.