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Peanut-Chicken Cabbage Wraps

Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy chicken lettuce wrap recipe. Don’t limit yourself to cabbage for this Thai-inspired recipe—any fresh green that’s sturdy enough to wrap around ½ cup of filling works.

Ingredients:

  • 8 small napa or Savoy cabbage leaves or 4 large, cut in half crosswise
  • 1 tablespoon canola oil
  • 1 pound boneless, skinless chicken breast, trimmed and cut into bite-size pieces
  • ¼ teaspoon salt
  • 5 tablespoons prepared peanut sauce
  • 1 tablespoon rice vinegar
  • 1½ teaspoons lime zest
  • 1 cup julienned Asian pear
  • 1 cup julienned English cucumber
  • ¼ cup finely chopped fresh cilantro
  • 5 tbls of prepared peanut sauce

Directions
Wash and dry cabbage leaves well and cut out any tough ribs or stems.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken, season with salt and cook, stirring often, until cooked through, 4 to 6 minutes.

Meanwhile, whisk peanut sauce, vinegar and lime zest in a small bowl.

Remove the pan from the heat, add the sauce mixture and stir to combine. Serve the chicken in the cabbage leaves, topped with pear, cucumber and cilantro.

Prep Time
30 min.

Servings
About 2 wraps

Nutrition Information
Per serving: 225 calories; 10 g fat(2 g sat); 2 g fiber; 5 g carbohydrates; 28 g protein; 29 mcg folate; 83 mg cholesterol; 2 g sugars; 0 g added sugars; 414 IU vitamin A; 7 mg vitamin C; 25 mg calcium; 1 mg iron; 618mg sodium; 561 mg potassium

Vegetarian Shepherd’s Pie

These mini vegetarian shepherd’s pies feature lentils, carrot and corn, crowned with a velvety mashed potato topping. The recipe can also be made in a broiler-safe casserole dish. Serve with a spinach salad with oranges, walnuts and red-wine vinaigrette.

Ingredients:

  • 1 tablespoon extra – virgin olive oil
  • 1 large onion, finely diced onions yellow/brown
  • ½ cup finely diced carrot
  • 1 table spoon water Arrowhead Mountain Spring Water
  • ¾ cup frozen corn kernels, thawed
  • 1 teaspoon chopped fresh thyme or ½ teaspoon dried
  • 3 tablespoon all-purpose flour
  • 1 14-ounce can vegetable broth
  • 1½ cups cooked or canned lentils

Directions
Place potatoes in a large saucepan and cover with 2 inches of water. Bring to a simmer over medium-high heat. Reduce heat to medium, partially cover and cook until tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add buttermilk, butter and ¼ teaspoon each salt and pepper. Mash with a potato masher until mostly smooth.

While the potatoes are cooking, position rack in upper third of oven; preheat broiler. Coat four 10- to 12-ounce broiler-safe ramekins (or an 8-inch-square broiler-safe baking dish) with cooking spray. Place ramekins on a broiler-safe baking sheet.

Heat oil in a large skillet over medium-high heat. Add onion, carrot and water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme and the remaining ½ teaspoon salt and ¼ teaspoon pepper; cook, stirring occasionally, for 2 minutes. Sprinkle with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring, for 1 minute. Stir in lentils and cook, stirring constantly, for 2 minutes.

Divide the hot lentil mixture among the prepared ramekins (or spread in the baking dish). Top with the mashed potatoes. Broil, rotating halfway through, until the potato is lightly browned in spots, 6 to 10 minutes.

Prep Time
45 min.

Servings
About 2 cups

Nutrition Information

  • Per serving: 322 calories; 7 g fat(3 g sat); 10 g fiber; 54 g carbohydrates; 12 g protein; 182 mcg folate; 9 mg cholesterol; 8 g sugars; 0 g added sugars; 2,847 IU vitamin A; 15 mg vitamin C; 77 mg calcium; 3 mg iron; 783 mg sodium; 842 mg potassium
  • Nutrition Bonus: Vitamin A (57% daily value), Folate (46% dv), Vitamin C (25% dv)

Seared Tuna with Shaved Vegetable Salad

Ingredients:

  • ¼ cup extra-virgin olive oil, divided
  • 1 tablespoon rice vinegar
  • 1 teaspoon kosher salt, divided
  • ¾ teaspoon Dijon mustard
  • ¾ teaspoon honey
  • 4 ounces baby gold beets, thinly shaved
  • 1 (4-oz.) fennel bulb, trimmed and thinly shaved
  • 4 ounces baby turnips, thinly shaved
  • 1 (6-oz.) Granny Smith apple, very thinly sliced
  • 2 teaspoons toasted sesame seeds
  • 4 (6-oz.) tuna steaks
  • ½ teaspoon black pepper
  • 1 tablespoon torn fennel fronds

Directions
Combine 2 tablespoons oil, vinegar, 1/2 teaspoon salt, mustard, and honey in a large bowl. Add beets, fennel, turnips, and apple; toss to coat. Sprinkle salad with sesame seeds.

Heat remaining 2 tablespoons oil in a cast-iron skillet over high. Sprinkle tuna with pepper and remaining 1/2 teaspoon salt; place in hot pan. Cook 90 seconds on both sides (for rare) or until desired degree of doneness. Remove tuna from pan. Slice thinly, and serve with salad; top with fennel fronds.

Prep Time
15 min.

Servings
4

Nutrition Information
Calories 366
Fat 15.6 g
Sat Fat 2.4 g
Mono Fat 11.2 g
Poly Fat 1.9 g
Protein 43 g
Carbohydrate 12 g
Fiber 3 g
Cholesterol 66 mg
Iron 2 mg
Sodium 636 mg
Calcium 37 mg
Sugars 8 g
Est. Added Sugars 1 g

Broiled Flat Iron Steak with Brussels Sprouts and Sweet Potatoes

Ingredients:

  • 6 ounces Brussels sprouts, trimmed and halved
  • 6 ounces sweet potato, peeled, halved lengthwise, and sliced into thin half-moons
  • 2 tablespoons olive oil, divided
  • 1 (1-lb.) flat iron steak, trimmed
  • 2 teaspoons chopped fresh thyme, divided
  • 1 teaspoon kosher salt, divided
  • ¾ teaspoon black pepper, divided

Directions
Preheat broiler, with oven rack 6 inches from heat. Place Brussels sprouts and potato on a rimmed baking sheet; toss with 1 tablespoon oil, and spread in an even layer. Place a wire rack in pan over vegetables. Rub steak with 1 1/2 teaspoons oil, and place on rack in pan over vegetables. Sprinkle steak with 1 teaspoon thyme, 1/2 teaspoon salt, and half of pepper.

Broil 10 minutes. Turn steak over; drizzle with remaining 1 1/2 teaspoons oil, and sprinkle with remaining thyme, salt, and pepper. Broil about 5 minutes or until desired degree of doneness.

Prep Time
25 min.

Servings
4 (serving size: 3 oz. steak and about 1 cup vegetables)

Nutrition Information
Calories 289
Fat 15 g
Sat Fat 4 g
Mono Fat 7.9 g
Poly Fat 0.8 g
Protein 26 g
Carbohydrate 13 g
Fiber 3 g
Cholesterol 39 mg
Iron 1 mg
Sodium 574 mg
Calcium 32 mg
Sugars 3 g
Est. Added Sugars 0 g

Greek Strawberry Cheesecake Bars

Greek Strawberry Cheesecake Bars are a light version of classic cheesecake. Made gluten free with Greek cream cheese & than the original for a healthier dessert!

Prep time Cook time Total time
20 mins 30 mins 50 mins

Ingredients:

  • ¾ cup Truvia brown sugar baking blend
  • 2 tsp vanilla extract
  • ½ cup coconut oil
  • ¼ cup unsweetened applesauce
  • ⅛ cup maple syrup
  • 2 large egg whites
  • ¼ tsp salt
  • 1 cup Gluten Free 1 to 1 baking flour
  • 5 ounces Greek cream cheese
  • 2-3 tsp liquid stevia
  • ⅓ cup sugar free strawberry preserves

Directions

  1. Preheat oven to 350 F. Prepare a square 8×8 baking dish with parchment paper placing it horizontal & vertical hanging over the sides of the dish for easy removal.
  2. Using a hand mixer, beat the eggs whites together in a large bowl until fluffy peaked. Then add the the brown sugar, vanilla, applesauce, maple syrup and coconut oil to the eggs and beat until combined.
  3. To the batter, fold in the salt and flour. Do not over combine.
  4. Transfer the batter to the prepared baking dish and smooth with a spatula or back of a spoon.
  5. Place in the oven and bake 30 minutes until the edges are brown.
  6. While the crust is baking, add the cream cheese and stevia to a bowl and whisk together very well.
  7. After you remove the crust from the oven, spread the cream cheese evenly over it. It should spread easily as the crust is warm.
  8. Next add the strawberry preserves to the top, placing random dollops of it all over. Then using a toothpick swirl the preserves into the cream cheese.
  9. Place in the freezer to set 3-6 hours, overnight is best.
  10. When you’re ready to eat, simply lift the parchment paper up to remove the bars from the dish and slice into 12 squares.

Notes
Makes 12 bars, 236 calories each

Nutrition Information
Serving size: 12
Calories: 236