Chicken Tostadas with Black Bean Salsa

Ingredients:

• 6 6-inch corn tortillas
• Nonstick cooking spray
• 1 14 oz. can reduced-sodium chicken broth
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp dried oregano, crushed
• 3 skinless, chicken breast halves (14-16 oz total)
• 1 15 oz. can black beans, rinsed and drained
• 3/4 C frozen whole kernel corn, thawed
• 1/2 C chopped fresh tomato
• 1/4 C chopped onion
• 1/4 C snipped fresh cilantro
• 3 Tbsp lime juice
• 1/8 tsp ground black pepper
• 2 C shredded Romaine lettuce
• 1/3 C light dairy sour cream
• lime wedges (optional)
  

Directions:

• Preheat oven to 400 degrees F. Coat both sides of tortillas with nonstick cooking spray. Place on baking sheets. Bake for 7 to 9 minutes or until lightly browned. Transfer to wire racks to cool. Tortillas will crisp up as they cool.
• Meanwhile, in a large skillet combine broth, chili powder, cumin, and oregano. Bring to boiling. Add chicken; return to boiling. Reduce heat and simmer, covered, for 8 to 10 minutes or until chicken is no longer pink (170 degrees F). Remove from heat. Let chicken cool in the liquid about 15 minutes or until cool enough to handle. When cool enough to handle, transfer chicken to a cutting board and shred the chicken into large pieces using two forks. Return shredded chicken to the cooking liquid.
• In a medium bowl combine beans, corn, tomato, onion, snipped cilantro, lime juice, and pepper.
• Place tortillas on serving plates. Top with lettuce and bean mixture. Using a slotted spoon, spoon chicken atop bean mixture. If desired, garnish with cilantro and serve with sour cream and lime wedges. Makes 6 tostadas.

Author:Diabeticliving.com
Nutritional Facts:

• Calories - 207
• Makes 6 tostadas
  

Rating:
Comments:

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Grilled Pork Tacos with Avocado-Radish Salad

Ingredients:

• 1 1/2 tsp paprika
• 1/4 tsp kosher salt
• 1/4 tsp garlic powder
• 1/4 tsp dry mustard
• 1/2 tsp ground red pepper
• 1 1/4 lbs trimmed pork tenderloin
• 1 Tbsp olive oil
• 8 low-carb whole grain tortillas (6"-7" diameter)
• SALAD:
• 1/4 tsp dried oregano
• 1 ripe medium avocado, halved, pitted, peeled, and cut into 1/4" chunks
• 1/2 C sliced radishes
• 2 scallions, thinly sliced
• 1 Tbsp fresh lime juice

Directions:

• For the pork: Heat an outdoor grill to medium.In a cup, mix the paprika, salt, garlic powder, mustard, and red pepper. Rub all over the pork; drizzle with the oil. Stack the tortillas and wrap in foil to heat on the grill.
• Grill the pork, turning 2 or 3 times, for 20 to 25 minutes, or until a meat thermometer inserted in the thickest part registers 150°F to 155°F. Transfer to a cutting board and let stand for 10 minutes for easier slicing. Meanwhile, place the tortillas on a cool corner of the grill to warm for about 10 minutes.
• For the salad: In a small skillet, cook the oregano over medium heat, stirring often, for 2 to 3 minutes,until it smells toasty. Tip into a cup. In a medium bowl, mix the avocado, radishes, scallions, lime juice, and toasted oregano. Cut the pork on an angle into thin slices and cut larger slices in half. Pour the pork juices into the salad.
• Place a tortilla on a work surface. Arrange some pork on the bottom half; top with some of the salad and roll up, folding in the sides. Repeat with the remaining tortillas, pork, and salad. Serve right away.

Author: Runnersworld.com
Nutritional Facts:

• Calories - 376
  

Rating:
Comments:

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Turkey Tacos with Avocado-Corn Salsa

Ingredients:

• 1 firm, ripe avocado, peeled, pitted, and chopped
• 1 C canned sweet corn kernels, rinsed and drained
• 1 C cherry tomatoes, halved
• 1 Tbsp lime juice
• 1 package (12) corn taco shells
• 12 oz. cooked boneless, skinless turkey breast, sliced into thin strips
• 3/4 water
• 1 package (1 1/4 ounces) reduced-sodium taco seasoning mix

Directions:

• In a medium bowl, mix the avocado, corn, tomatoes, and lime juice. Set aside.
• Warm the shells in the oven according to the package directions.
• In a medium skillet, combine the turkey, water, and seasoning. Bring to a boil, reduce heat, and simmer 5 minutes, stirring occasionally.
• Spoon the turkey mixture into the shells. Top with the salsa

Author: Runnersworld.com
Nutritional Facts:

• Calories - 309.5
  

Rating:
Comments:

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Penne and Chicken Tenderloins with Spiced Tomato Sauce

Ingredients:

• 1 teaspoon ground fennel seed
• 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/2 teaspoon ground coriander
• 1/4 teaspoon freshly ground black pepper
• 1 pound chicken breast tenders, cut into (1-inch) pieces
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 4 cups canned diced tomatoes, undrained
• 1 cup white wine
• 8 ounces uncooked penne
• 1/4 cup (1 ounce) freshly grated Parmigiano-Reggiano cheese
• 1/4 cup chopped fresh basil

Directions:

• Combine first 5 ingredients in a small bowl; rub over chicken.

• Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes, turning once. Remove from heat; set aside.

• Reduce heat to medium. Add garlic; sauté 30 seconds or until garlic is soft. Add tomatoes and wine, scraping pan to loosen browned bits. Bring to a boil. Reduce heat, and simmer 15 minutes. Add chicken, and simmer 5 minutes.

• Cook pasta according to package directions, omitting salt and fat. Drain. Toss pasta with sauce in a large bowl. Sprinkle with cheese and basil.

Author: Cookinglight.com
Nutritional Facts:

• Calories - 446
  

Rating:
Comments:

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Shrimp Fritters with Romaine

Ingredients:

• 1 lb. peeled and deveined cooked shrimp, tails removed
• 1 egg
• 6 green onions, thinly sliced
• 1/4 cup all-purpose flour
• 3 tsp. seafood seasoning blend
• 1 lime
• 1/3 cup mayonnaise or salad dressing
• 1 Tbsp. honey
• 1 head romaine, sliced crosswise

Directions:

• Coarsely chop shrimp. In bowl beat egg. Add shrimp, two-thirds of the onions, the flour, and 2 teaspoons seasoning.
  
• In large skillet heat 1/4 cup cooking oil over medium-high heat. In 1/3-cup portions, carefully drop about half the shrimp mixture in hot oil; slightly flatten with spatula. Cook for 3 minutes on each side or until golden and heated through. Transfer to paper towels; cover and keep warm. Cook remaining shrimp mixture.
• Shred 2 teaspoons peel from lime. Cut lime in half. Juice half into bowl. Stir in peel, mayonnaise, remaining seasoning, and honey. Cut remaining lime half in wedges. Serve fritters with romaine, mayonnaise mixture, and lime wedges. Makes 4 servings

Author: Better Homes and Gardens
Nutritional Facts:

• Calories - 455
  

Rating:
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Classic Banana Bread

Ingredients:

• 2 C all-purpose flour
• 3/4 tsp baking soda
• 1/2 tsp salt
• 1 C sugar
• 1/4 C butter, softened
• 2 large eggs
• 1 1/2 C mashed ripe banana (about 3 bananas)
• 1/3 C plain low-fat yogurt
• 1 tsp vanilla extract
• Cooking spray

Directions:

• Preheat oven to 350°.

• Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk.

• Place sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Author: Cookinglight.com
Nutritional Facts:

• Calories - 187
  

Rating:
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Salsa Picante

Ingredients:

• 1 C coarsely chopped onion
• 1 C cilantro sprigs
• 1 jalapeño pepper, coarsely chopped
• 1 garlic clove, coarsely chopped
• 1 (14.5 oz) can diced tomatoes, undrained
• 3 Tbsp fresh lime juice
• 1/4 tsp salt
• 1 (14.5 oz) can diced tomatoes, drained

Directions:

• Place first 5 ingredients in a food processor, and process until minced. Combine onion mixture, lime juice, salt, and drained tomatoes in a medium bowl; stir until well blended.

Author: Cookinglight.com
Nutritional Facts:

• Calories - 43
  

Rating:
Comments:

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Turkey and Blue Cheese Salad

Ingredients:

• 1/3 C light ranch dressing
• 1 Tbsp 1% low-fat milk
• 1 tsp bottled minced garlic
• 1/2 tsp dried dill
• 1/4 tsp salt
• 1 C chopped plum tomato
• 1/2 C chopped celery
• 1/2 C chopped green onion
• 4 oz roasted turkey, cut into thin strips
• 2 oz crumbled blue cheese
• 1 (8 oz) bag preshredded lettuce
• 1 (15 1/2 oz) can chickpeas (garbanzo beans), rinsed and drained
• 1 Anaheim chile, sliced into thin rounds

Directions:

• Combine first 5 ingredients in a small bowl; set aside.

• Combine tomato, celery, and remaining ingredients in a large bowl; pour dressing over salad. Toss gently to coat

Author: Cookinglight.com
Nutritional Facts:

• Calories - 232
  

Rating:
Comments:

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Pasta and Grilled Vegetable with Goat Cheese

Ingredients:

• 1 large zucchini, quartered lengthwise (about 8 oz)
• 1 red bell pepper, cut into 4 wedges
• 1 leek, trimmed and halved
• 1 (14 oz) can artichoke hearts, drained
• 1 head radicchio, quartered
• 1/2 tsp salt, divided
• 1/4 tsp freshly ground black pepper
• 2 garlic cloves, minced
• Cooking spray
• 4 C hot cooked rotini (about 4 cups uncooked corkscrew pasta)
• 1 C grape or cherry tomatoes
• 3/4 C (3 ounces) crumbled goat cheese
• 2 Tbsp chopped fresh basil

Directions:

• Prepare grill.

• Arrange zucchini, bell pepper, leek, artichokes, and radicchio in a single layer in a jelly-roll pan; sprinkle evenly with 1/4 tsp salt, black pepper, and garlic. Lightly coat vegetables with cooking spray. Place vegetables on grill rack; grill 3 minutes on each side or until browned and tender. Remove vegetables to a cutting board; chop into bite-sized pieces.

• Place pasta in a large bowl; sprinkle with remaining 1/4 tsp salt, tossing well. Stir in grilled vegetables and the tomatoes, and sprinkle with cheese and basil.

Author: Cookinglight.com
Nutritional Facts:

• Calories - 327
  

Rating:
Comments:

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Barbecued Lime Shrimp and Corn

Ingredients:

• 1/3 C fresh lime juice
• 1/4 C fresh orange juice
• 2 Tbsp low-sodium soy sauce
• 2 Tbsp honey
• 2 garlic cloves, minced
• 2 tsp grated peeled fresh ginger
• 2 Tbsp sugar
• 1 tsp ground coriander seeds
• 1/4 tsp black pepper
• 2 ears corn, each cut crosswise into 4 pieces
• 1 1/2 lb large shrimp, peeled and deveined
• 4 C cooked couscous

Directions:

• At home, combine the first 9 ingredients in a heavy-duty, zip-top plastic bag, and seal. Place the corn, shrimp, and couscous in separate heavy-duty zip-top plastic bags, and seal bags. Place the shrimp in cooler.

• At campsite, place lime mixture, corn, and shrimp in foil oven bag. Place directly on hot coals (or in a 450° oven if at home); cook 10 minutes. Serve over couscous.

Author: Cookinglight.com
Nutritional Facts:

• Calories - 473
  

Rating:
Comments:

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Fresh Salmon-Cilantro Burgers

Ingredients:

• 1/4 C reduced-fat mayonnaise
• 1 Tbsp chopped fresh cilantro
• 1 Tbsp fresh lime juice
• 1/8 tsp salt
• 1/8 tsp freshly ground black pepper
• 1 (1 lb) salmon fillet, skinned and cut into 1-inch pieces
• 1/4 C dry breadcrumbs
• 2 Tbsp cilantro leaves
• 2 Tbsp chopped green onions
• 1 Tbsp chopped seeded jalapeño pepper
• 2 Tbsp fresh lime juice
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• Cooking spray
• 4 (1 1/2 oz) hamburger buns with sesame seeds, toasted
• 12 (1/4-inch-thick) slices English cucumber
• 4 leaf lettuce leaves

Directions:

• Combine first 5 ingredients in a small bowl; cover and chill.

• Place salmon in a food processor; pulse until coarsely chopped. Add breadcrumbs and next 6 ingredients (through 1/4 teaspoon black pepper); pulse 4 times or until well blended. Divide salmon mixture into 4 equal portions, shaping each into a 3/4-inch-thick patty.

• Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 2 minutes. Carefully turn patties over; cook 2 minutes or until done.

• Spread about 1 tablespoon mayonnaise mixture over bottom half of each hamburger bun. Top each serving with 1 salmon patty, 3 cucumber slices, 1 lettuce leaf, and top half of bun.

• Spinach salad: Combine 2 tablespoons hoisin sauce, 1 tablespoon rice vinegar, 2 teaspoons canola oil, 2 teaspoons water, and 1/4 teaspoon chile paste in a large bowl; stir well with a whisk. Add half of 1 (5-ounce) package baby spinach, 1/2 cup yellow bell pepper strips, and 1/4 cup thinly sliced red onion to bowl; toss to coat.

Author: Cookinglight.com
Nutritional Facts:

• Calories - 341
  

Rating:
Comments:

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Sesame Noodles with Chicken

Ingredients:

• 8 oz uncooked linguine
• 1 C matchstick-cut carrots
• 2/3 C organic vegetable broth (such as Swanson's Certified Organic)
• 1/2 C reduced-fat peanut butter
• 2 Tbsp rice vinegar
• 2 Tbsp low-sodium soy sauce
• 1 Tbsp bottled ground fresh ginger (such as Spice World)
• 2 tsp Sriracha (hot chile sauce, such as Huy Fong)
• 2 C chopped cooked chicken breast
• 1 C thinly sliced green onions
• 2 Tbsp sesame seeds, toasted

Directions:

• Cook pasta according to package directions, omitting salt and fat. Add carrots to pasta during the last 3 minutes of cooking. Drain well.

  Combine broth and next 5 ingredients (through Sriracha) in a food processor; process until smooth. Combine pasta mixture, chicken, and onions in a large bowl. Drizzle broth mixture over pasta mixture; toss well. Sprinkle with sesame seeds.

Author: Cookinglight.coom
Nutritional Facts:

• Calories - 456
  

Rating:
Comments:

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Chicken and Summer Vegetable Tostadas

Ingredients:

• 1 tsp ground cumin
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 tsp canola oil
• 12 oz chicken breast tenders
• 1 C chopped red onion (about 1)
• 1 C fresh corn kernels (about 2 ears)
• 1 C chopped zucchini (about 4 ounces)
• 1/2 C green salsa
• 3 Tbsp chopped fresh cilantro, divided
• 4 (8-inch) fat-free flour tortillas
• Cooking spray
• 1 C (4 oz) shredded Monterey Jack cheese

Directions:

• Preheat broiler.

• Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.

• Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Author: Cookinglight.com
Nutritional Facts:

• Calories - 398
  

Rating:
Comments:

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Twenty-Minute Chili

Ingredients:

• 1 (3 1/2 oz) bag boil-in-bag long-grain rice
• 1 Tbsp vegetable oil
• 1 C chopped onion
• 3/4 C chopped green bell pepper
• 1/2 lb ground turkey breast
• 1 Tbsp chili powder
• 1 tsp Worcestershire sauce
• 1/2 tsp ground cumin
• 1/2 tsp dried oregano
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 (15 oz) can kidney beans, rinsed and drained
• 1 (14.5 oz) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
• 1 (5.5 oz) can tomato juice
• 1/4 cup (1 oz) preshredded reduced-fat cheddar cheese

Directions:

• Cook rice according to package directions, omitting salt and fat.

• While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, and turkey, and cook 3 minutes or until done, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato juice); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Serve over rice, and sprinkle with cheese.

Author: Cookingligh.com
Nutritional Facts:

• Calories - 380
  

Rating:
Comments:

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Spicy Orange Beef

Ingredients:

• 1 (3 1/2 oz) bag boil-in-bag brown rice
• 1/2 tsp salt
• 1 tsp bottled minced garlic
• 1/2 tsp crushed red pepper
• 1 lb boneless sirloin steak, cut into 1/4-inch strips
• 1/2 tsp grated orange rind
• 1/4 C fresh orange juice
• 1 Tbsp cornstarch
• 2 Tbsp low-sodium soy sauce
• 1 tsp dark sesame oil
• 3/4 C (1-inch) slices green onions

Directions:

• Cook rice according to package directions, omitting salt and fat. Combine rice and salt, tossing well.

• Combine garlic, pepper, and beef, tossing well.

• Combine rind, juice, cornstarch, and soy sauce, stirring with a whisk.

• Heat oil in a large nonstick skillet over medium-high heat. Add beef mixture and onions; sauté 2 minutes. Add juice mixture; cook 2 minutes or until sauce thickens, stirring frequently. Serve beef mixture over rice.

Author: CookingLight.com
Nutritional Facts:

• Calories - 274
  

Rating:
Comments:

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