New Year Body Shape-Up Program Shopping List and Recipes for Week Four

Here is the shopping list and all the recipes you need to follow week three of the New Year Shape-Up program.

Eggs and Dairy
1 dozen eggs
1 gallon low-fat organic milk
Vanilla Whey Protein Powder
Unsalted organic butter
1 pint fat-free Greek yogurt
1 single serving low-fat vanilla yogurt
1 pint low-fat cottage cheese
1 package of low-fat string cheese
Organic Monterey Jack Reduced Fat Cheese
1 cup of fresh parmesan
feta cheese
3 cups of skim milk ricotta cheese

Fruits,Veggies, Nuts and Beans
1 apple
6 cups of peeled and chopped granny smith apples ( for apple crisp dessert)
1 pear
3 bananas
2 Mandarin oranges
1 orange
3 lemons
4 limes
1 peach (fresh sliced or canned in natural juices)
5 cups mixed berries (fresh or frozen)
1 cup fresh strawberries
1 small package of dried cranberries
1/3 cup of pineapple juice

2 large bags of organic mixed greens
2 cups green beans
4 shallots (green onions)
3 red peppers
1 green pepper
2 yellow peppers
4 roma tomatoes
10 cherry tomatoes
1 red onion
2 sweet onions
2 stalks of broccoli
8 medium asparagus spears
1 garlic bulb
Half a head of cabbage
1 cucumber
4 tablespoons of black olives
1 zucchini
1 medium butternut squash
1 large bag of baby carrots
1 Small Jalapeno pepper
1 celery stalk
Fresh Cilantro
Fresh mint sprigs

2 cans of corn kernerls
1 can black beans
1 can low sodium tomato soup
19-ounce can Bean Medley-navy beans, lima beans, kidney beans, chick peas
1-28 ounce can of diced tomatoes
sesame seeds
walnuts
slivered or toasted almonds

Condiments and Sauces
soy nut butter or all-natural organic peanut butter
all fruit blueberry jam
honey

Himalayan salt or sea salt
Organic ground pepper
Lemon pepper
Cumin
cayenne pepper
cilantro
basil
oregano
rosemary
thyme
chili pepper
onion powder
dry mustard
hot sauce
olive oil
sesame oil
white wine vinegar
balsamic vinegar
rice vinegar
salsa
hummus
light mayonnaise
organic raw sugar
brown sugar
low-sodium soy sauce
Worcestershire sauce
ketchup
dijon mustard
Greek or Italian low-fat dressing
cinnamon
nutmeg
maple syrup
vanilla
almond extract

Frozen
Organic mixed vegetables

Bread, Pasta and Grains
bag of brown rice
1 package of whole wheat tortillas
2 cups of low-fat or fat-free granola
2 brown rice cakes
1 package of  whole wheat pita bread
2 low-fat, low sugar oatmeal raisin cookies
whole wheat flour
oatmeal
Arrowhead Mills Blue Corn Pancake Mix

Meat
1 package of organic turkey bacon
low-fat turkey breakfast sausage
four to five-ounce organic chicken breasts
1 (5.8 ounce) can of albacore tuna in water
Four-ounce sea bass fillet
8 ounces of lean ground turkey 7% fat
1 5-ounce lamb chop

Oatmeal Raisin Cookies

This recipe calls for whole wheat flour instead of white flour to make this cookie higher in fiber and turn it into a healthy snack or dessert!

Makes 30 cookies

cup light brown sugar
1 large egg
1 egg white
cup applesauce
1 teaspoon vanilla
1 cups whole wheat flour
1 teaspoon baking soda 
1 teaspoons cinnamon
teaspoon nutmeg
1 cups old fashion rolled oats
cup raisins
cup walnuts

Preheat the oven to 350F.  Mix the brown sugar, egg, egg white, applesauce, and vanilla together in a large bowl. Add the flour, baking soda, cinnamon and nutmeg and stir until everything is well combined.  Stir in the oatmeal, raisins, and walnuts.

Prepare two cookie sheets by either spraying them with non-stick cooking spray or lining them with parchment paper.  Drop the dough by heaping teaspoonfuls onto the cookie sheets and flatten with a fork.  Bake for 8 to10 minutes and transfer to a wire rack to cool.

Nutritional Information per cookie: 94 calories, 3 g protein, 17 g carbohydrates, 2 g fiber, 2 g fat, 48 mg sodium

Nutty Banana Protein Smoothie
This shake will satisfy anyone's peanut butter cravings.  There are so many tasty nutty spreads, so try something new instead of peanut butter.  Nuts also contain healing phyto-nutrients so mix them up! My two favorite spreads are soy nut butter and sunflower seed butter.  Soy nuts and sunflower seeds contain the healthy fat that your body cannot produce on its own!  Most conventional peanut butters use genetically modified peanuts, hydrogenated oils and contain trans fats, so read your labels and choose organic with only peanuts in the ingredients. You can use organic low-fat milk, vanilla soy milk, or plain soy milk to make this smoothie, but make sure you read the labels and keep the sugar content below 15 grams per serving.  Remember you have to keep your processed sugar intake to a minimum so you can burn off that body fat!
Makes 1 serving

About 1 cup ice
1 cup low-fat organic milk
1 tablespoon soy nut butter
2 tablespoons protein powder
1 banana, sliced

Put the ice and milk in the blender first and top with the soy nut butter, protein powder, and banana.  Blend on high speed for 1 to 2 minutes, or until the contents have been thoroughly mixed and smooth.

Nutritional Information per serving: 394 calories, 32.8 g protein, 50g carbohydrates, 4.6g fiber, 8.9g fat, 1.5g saturated fat, 196 mg sodium

Lemon Green Beans
Green beans have lots of Vitamin K, C, A, iron, and folate like many of the other green vegetables. This zesty recipe makes for a tasty side dish or snack. 
Make 4 servings

12 ounces boiled green beans, ends trimmed
1 tablespoon unsalted organic butter
1 tablespoon minced shallots
2 ounces pine nuts
1 teaspoon fresh lemon juice
teaspoon salt 
teaspoon freshly ground pepper

Cook the green beans in boiling water for about 10minutes or steam in a double boiler with a steamer top until firm tender. Drain the green beans and pat them dry.  Heat the butter in a medium skillet over medium heat until melted.  Add the shallots and cook for 1 minute, stirring constantly to keep them from burning. Add the pine nuts and cook, stirring, for an additional minute. Add the green beans and toss to combine everything evenly for about 1 minute. Add the lemon juice, salt, and pepper and toss again. Remove from heat and serve.

Nutritional Information per serving: 133 calories,  5 g protein, 8.5 g carbohydrates, 4 g fiber, 10 g fat, 3 g saturated fat, 318 mg sodium

Black Bean and Corn Salad
This salad is one of my favorite side dishes to pair with fish.  Black beans and corn both have lots of fiber so this dish will definitely leave you feeling full and satisfied.  The fiber will also slow down the absorption of sugar into your blood stream so you will continue to burn fat! Black beans are an especially good choice for diabetics.
Make 4 servings

1 (14-ounce) can black beans, rinsed and drained
2 cups canned corn kernels, drained 
1 medium red bell pepper, seeded and chopped
1 medium tomato, chopped
  red onion, chopped
1 teaspoons ground cumin
1 teaspoon hot sauce
Juice of 1 lime
1 tablespoon olive oil
1 tablespoon dry cilantro
1 teaspoon freshly ground black peeper

Place all of the ingredients into a large bowl and toss until well combined.  Let stand for 15 minutes to allow flavors to merge and serve as a side dish or as a snack.

Nutritional Information per serving: 226 calories, 11 g protein, 35 g carbohydrates, 9 g fiber, 2 g fat, 313 mg sodium

Chicken Fajitas
You can try a different source of protein each time you make fajitas. This recipe calls for chicken but you can also try a lean cut of steak or extra-firm tofu.  First start with your favorite and then next time, try something new!  Variety is the spice of life! If you decide to use a prepared marinade, check the ingredients carefully to make sure you are getting too much sugar or sodium. (The nutritional information for this recipe includes the home made marinade.)
Make 4 servings

Marinade
cup white wine vinegar
2 tablespoons balsamic vinegar
cup olive oil
1 teaspoon cayenne pepper, or to taste
3 cloves garlic, minced
teaspoon cumin powder
1 tablespoon freshly ground black pepper
2 tablespoons lime juice
1 tablespoon orange juice
1 tablespoon lemon juice

Filling

16 ounces boneless chicken breast, sliced into strips
1 tablespoon olive oil
1 large sweet onion, sliced into strips
1 green bell pepper, sliced into strips
1 red bell pepper, sliced into strips
2 tablespoons fresh chopped cilantro
4 (6-inch) whole wheat tortillas
Accompaniments
4 tablespoons prepared guacamole or 8 avocado slices
4 ounces fat-free Greek yogurt
8 tablespoons salsa (I recommend Amy's Organic Salsa, medium)
 2 limes, sliced into 8 wedges

For the marinade: In a large bowl mix all of the ingredients until well combined.

For the fajitas:  Marinate the chicken strips for at least 30 minutes. Heat the oil in a very large skillet on high heat.  Saut the onion and peppers for about 8 minutes, or until crisp-tender, and remove the onions and peppers from the pan and set aside. Add the chicken and all of the marinade to the skillet and cook, stirring constantly, until the chicken is thoroughly done. Put the onion and peppers back in the skillet with the chicken and add the cilantro. Cook, stirring constantly, until everything is thoroughly heated.

Just before serving, heat the tortillas in the oven wrapped in foil for 10 minutes or in a separate skillet for about 30 seconds on each side or until lightly toasted. Place of the chicken mixture in each tortilla, roll up, and serve with the guacamole or avocado slices, Greek yogurt, salsa, and lime wedges.

Nutritional Information per serving (marinade only): 138 calories, 0.85 g protein, 3.85 g carbohydrates, 13.5 g fat, 1.9 g saturated fat, 340mg sodium

Nutritional Information per serving (includes marinade): 443 calories, 35 g protein, 27 g carbohydrates, 10.2 g fiber, 7 g fat, 2 g saturated fat, 876 mg sodium

Guilt-Free Breakfast Quesadilla
The wide variety of cheese in the dairy department can become confusing, so keep in mind that organic cheese and other organic milk products come from cows that have not been injected with hormones and feed on grass that has not been treated with chemical pesticides or herbicides.   One of my favorite cheeses for this recipe is an organic reduced-fat Monterey Jack.  Instead of low-fat sour cream for dipping, I have chosen plain Greek yogurt, which very much resembles the taste of sour cream but it is lower in calories, higher in protein, and contains active bacteria cultures.  If you feel you need one more tablespoon, go ahead - it's guilt-free!
Makes 1 serving

4 large egg whites
tablespoon olive oil
cup chopped onions
1 small jalapeo pepper, diced 
cup diced red and yellow peppers
cup shredded organic Monterey Jack reduced-fat cheese
2 teaspoons ground pepper
2  (6-inch) whole wheat tortillas
2 tablespoons prepared salsa
2 tablespoons Greek yogurt

In a small bowl beat the egg whites until blended and frothy. In a medium skillet, warm the olive oil over medium heat. Saut the onions and peppers for one minute and then add the egg whites and of the cheese.  Continue to cook without stirring until egg mixture is firm, flip and cook until underside is lightly browned.  Remove the eggs to a heated plate and set aside. Place one tortilla in the pan and  top with the cooked eggs.  Sprinkle the remaining cheese and ground pepper over the eggs and top with the second tortilla.  Immediately flip once, heat for about 15 seconds, and remove from heat.  Cut the quesadilla quarters and serve with the salsa and yogurt on the side for dipping.

Nutritional Information  per serving: 416.9 calories, 31.7 g protein, 35.7 g carbohydrates, 17.1 g fiber, 11.9 g fat, 880 mg sodium

Tuna Salad Wrap
A tuna wrap is a great high protein lunch that you can prepare the night before and throw into a brown bag for your lunch the next day. 
Makes 1 Serving

1 (5.8-ounce) can of albacore tuna in water  
2 tablespoons light mayonnaise
cup diced red and yellow peppers
8 cherry tomatoes, diced
cup chopped celery
cup chopped onions
teaspoon ground pepper
cup mixed green baby lettuce
1 (6-inch) whole wheat tortilla

Combine the tuna, mayonnaise, peppers, tomatoes, celery, onions and pepper in a bowl and mix well.  Place lettuce and tuna mixture in the center of the whole wheat tortilla and fold bottom half of tortilla over the mixture.  Tuck in both ends and continue to roll until wrap is closed.  Cut in half and serve or pack in lunch bag.

Nutritional Information per serving: 413 calories, 47.8 g protein, 29.5 g carbohydrates, 11.9 g fiber, 10.4 g fat, 1053 mg sodium

Chinese Chicken Salad
Everyone loves a great Chinese chicken salad because it is light and satisfying with a wonderful combination of sweet and sour tastes.
4 servings

cup rice vinegar
4 teaspoons sugar
3 tablespoons low sodium soy sauce
2 tablespoons olive oil
tablespoon sesame oil
12 cups mixed salad greens, washed and drained
cup chopped fresh cilantro or parsley
16 ounces cooked and shredded boneless, skinless chicken breast
1 tablespoon sesame seeds
2 small mandarin oranges, peeled and separated

In a large bowl, combine the vinegar, sugar, soy sauce, olive and sesame oils, stirring until the sugar dissolves.
Add the salad greens and cilantro to the bowl and toss until they're evenly coated with the dressing. Add the chicken and toss again.  Divide onto four plates, garnish with the sesame seeds and mandarin orange pieces.

Nutritional Information per serving: 260 calories, 28 g protein, 12.4 g carbohydrates, 3 g fiber, 9.6 g fat, 534mg sodium

Apple Crisp

This is a great dessert for the whole family.  You can add a scoop of low-fat frozen yogurt, but make sure you add the additional calories to your daily total.
Makes 8 servings

cup whole-wheat flour
cup old fashioned oatmeal
cup packed light brown sugar
1 teaspoon ground cinnamon
teaspoon nutmeg
cup chilled unsalted organic butter
6 cups peeled and chopped Granny Smith apples

Preheat the oven to 375F.  Combine the flour, oatmeal, cup of the brown sugar, teaspoon of the cinnamon, and the nutmeg in a medium bowl.  Cut in the butter with a pastry blender or 2 knives until the mixture resembles coarse meal. 

 In a medium bowl, mix the apples with the remaining brown sugar and the remaining cinnamon and place them in a 13" x 9" baking dish coated with cooking spray.  Top with the oat mixture. Bake for about 30 minutes or until the apples are tender.

Nutritional Information per serving: 226 calories, 3.7 g protein, 39 g carbohydrates, 3.7 g fiber, 6.9 g fat, 3.6 g saturated fat

Broccoli Parmesan 
Adding parmesan to broccoli is a healthy way to get a cheesy flavor without all the additional calories.
Makes 4 servings

6 cups roughly chopped fresh broccoli
1 tablespoon olive oil
teaspoon sea salt or Himalayan salt
2 teaspoons freshly ground black pepper
8 tablespoons freshly grated Reggiano Parmigiano
Juice of 1 lemon

Preheat the oven to 400F.  In a large bowl, toss the broccoli with the oil, salt and pepper until coated evenly. Arrange the broccoli in one layer on a nonstick cookie sheet and bake for 10 minutes. 

Remove the broccoli from the oven and sprinkle the cheese evenly over the top.  Bake again until the cheese melts and forms a crisp shell over the broccoli, about 10 minutes. Remove the broccoli to a platter with a spatula and drizzle with fresh lemon juice. Serve as a side dish or as a snack.

Nutritional Information per serving: 116 calories, 8 g protein, 9 g carbohydrates, 4 g fiber, 7 g fat, 2.5 g saturated fat, 289 mg sodium

Broiled Lemon-Garlic Sea Bass
When you don't have time to marinate your meat, you can still add a great zesty flavor with lemon juice, garlic, and lemon pepper seasonings.
Makes 2 servings

2 (4-ounce) sea bass fillets
1 tablespoon lemon juice
1 garlic clove, minced
teaspoon lemon pepper (no sodium)
teaspoon of ground pepper

Preheat the broiler with the rack positioned 4 inches from the heat source.
Lightly spray a baking pan with cooking spray or coat with a teaspoon of olive oil. Place the fillets in the pan and sprinkle the lemon juice, garlic, lemon pepper and pepper over the fillets.
Broil for about 8 to10 minutes or until the fish is opaque. Serve immediately.

Nutritional Information per serving: 141 calories, 27 g protein, 2.1 g carbohydrates, 2.7 g fat, 1.4 g saturated fat, 94 mg sodium
Cranberry Walnut Salad
This flavorful side salad goes particularly well with chicken, turkey, or a white fish or on its own as a snack.
Makes 1 serving

1 cup mixed greens
8 walnut haves, chopped
2 tablespoons dried cranberries
2 tablespoons low fat-feta cheese
2 tablespoons low fat balsamic dressing (Trader Joe's fat-free or Whole Foods low-fat balsamic dressing)

Combine all of the ingredients in a small sealable container and shake vigorously until all of the contents are mixed.  Serve with a main dish or as a snack.

Nutritional Information per serving: 190 calories, 17 g carbohydrates, 3 g fiber, 5.4 g protein, 11.8 g fat, 706 mg sodium

Blue Corn Pancakes with Fruit
This recipe uses Arrowhead Mills Blue Corn Pancakes, but you can use another brand if Arrowhead Mills is not available at your grocery store. Just make sure you read the ingredients and choose organic whenever possible. Blue corn is less refined than white flour, so this is a healthier, great tasting alternative to buttermilk pancakes!
Makes 3 servings (6 5-inch pancakes)

1 cup dry blue corn pancake mix
3/4 cup of low fat organic milk
11/2 tablespoon of oil 
1 large egg
1 banana, sliced
1 cup blueberries

Following the instructions on the package for mixing the blue corn pancakes, add half of the banana slices and half of the blueberries to the mixture.  Coat a medium pan or griddle lightly with the olive oil and heat over medium. Pour one half of the batter for each pancake into the pan and cook until bubbles form over the surface, turn gently and brown other side.  Serve with the remaining banana and blueberries.

Mom's Turkey Vegetable Chili
Mom makes the best chili--and this one is even better the next day!  You can also divide it into individual containers and freeze them for easy meals later in the month.
Many companies make organic ketchup so you can have the great taste of ketchup without the high fructose corn syrup, food coloring, additives and preservatives. The same for Worcestershire sauce. Annie's Natural is a one of my favorites.  Remember to read the ingredients and buy the product with the fewest additives.
Makes 4 servings

3 tablespoons olive oil
1 clove garlic, finely chopped
8 ounces lean ground turkey 7% fat 
1tablespoon fresh basil
1 tablespoon of dried oregano
1 red pepper, diced
1 yellow pepper diced
1 large onion, diced
1 cup chopped celery
1 cup chopped carrots
1 cup chopped zucchini
1 (19-ounce) can bean medley containing navy beans, lima beans, kidney beans, and chick peas.
1 (12-ounce) can corn kernels or 12 ounces frozen corn
1 (28-ounce) can diced tomatoes (no added salt or sugar)
1 tablespoon chili powder
4 tablespoons Worcestershire sauce
cup ketchup
tablespoon cumin

In a large skillet, heat the oil and saute the garlic over medium heat for 2 to 3 minutes or until the garlic begins to brown.  Add the ground turkey, basil, and oregano and continue to cook until the turkey is golden brown, about 10 minutes. 
In a large pot, combine the turkey mixture with the red pepper, yellow pepper, onion, celery, carrots, zucchini, bean medley, corn, tomatoes, chili powder, Worcestershire sauce, ketchup, and cumin.  Cook over medium heat and bring to a boil. Reduce heat to low and let simmer, covered, for 30 to 45 minutes, or until the vegetables are tender.  Stir the chili occasionally as it cooks to make sure it does not stick to the pot.

Nutritional Information per serving: 464 calories, 30.25 g protein, 70 g carbohydrates, 12 g fiber, 8 g fat, 1 g saturated fat, 745 mg sodium


Nutritional Information per serving: 335 calories, 10 g protein, 46 g carbohydrates, 7 g fiber, 10 g fat, 1.7 g saturated fat, 270 g sodium

Baked Butternut Squash
Butternut squash is a perfect side for any of your any chicken or turnkey dishes.  Another amazing vegetable loaded with nutrients and absolutely delicious!
Makes 4 servings

1 medium butternut squash
2 tablespoons unsalted organic butter
teaspoon sea salt or Himalayan salt
1 teaspoon freshly ground black pepper
1 teaspoon dry rosemary
1 teaspoon dry thyme

Preheat the oven to 375F.  Using a large chef's knife cut the squash in half lengthwise and scoop out the seeds with a spoon.  Set the halves flesh side down on a cutting board and cut them across their centers.

Place the quartered squash on a baking sheet flesh side up and spread butter over the each piece and with salt, pepper, rosemary, and thyme.  Cover with foil and bake for 50 to 60 minutes, or until the squash is very tender.

Let cool for 20 minutes, then spoon out the flesh and discard the skin. Mash and stir the squash, then season with salt and pepper to taste.

Nutritional Information per serving: 132 calories, 22 g carbohydrates, 6 g fat, 3.5 g saturated fat, 345 mg sodium


Greek Chicken Salad

Enjoy this light and delicious salad with half a pita or a small cup of lentil soup for additional fiber.  It can also be prepared with salmon instead of chicken but be sure to change the nutritional counts if you substitute.
Makes 2 servings

8 ounces cooked chicken breast, chopped
1 cup sliced cucumber
4 tablespoons sliced black olives 
cup reduced-fat feta cheese, crumbled
1 medium tomato, chopped
red onion, chopped
4 tablespoons Greek or Italian low-fat salad dressing
6 cups mixed baby green lettuce

In a large bowl combine the chicken, cucumber, olives, feta, tomato, and onion. Gently mix together. Add the salad dressing and coat well. Cover and refrigerate to let the flavors marinate for at least an hour.
Divide greens onto two plates, mound chicken mixture on each and serve.

Nutritional Information per serving: 319 calories, 33.05 g protein, 12 g carbohydrates, 4 g fiber, 14.2 g fat, 483 mg sodium

Asian Chicken Cabbage Salad
Cabbage is part of the same family as broccoli and just like broccoli it is packed with cancer fighting phytonutrients and vitamins.  This salad can be a main dish or a healthy tasty snack that is well balanced with protein, carbohydrates, and fat. You can use cooked turkey of chicken for this recipe - perfect for using holiday dinner leftovers! 
4 servings

1 tablespoon toasted sesame seeds
1 tablespoons slivered almonds
large cabbage head, thinly sliced
2 finely chopped green onions
12 ounces chicken breasts, cooked and roughly chopped
1/3 cup unsweetened pineapple juice
cup rice vinegar
1 tablespoon low-sodium soy sauce
2 teaspoons sugar
1 tablespoon toasted sesame oil
teaspoon freshly ground black pepper

Combine the sesame seeds, almonds, cabbage, onions and chicken breast in a large bowl.

Mix the pineapple juice, rice vinegar, soy sauce, sugar, sesame oil, and pepper in a separate bowl then pour over the salad mixture; toss lightly and chill overnight to let the flavors mingle.

Nutritional Information per serving: 208 calories, 24 g of protein, 14.2 g carbohydrates, 7.5g fiber, 7 g fat, 1 g saturated fat, 237 mg sodium

Egg BLT Pita Pocket
A healthier twist to an all time favorite!
1 serving

1 (6 -inch) whole wheat pocket pita
2 eggs, poached firm (see recipe for Fast-and-Easy Poached Eggs)
2 romaine lettuce leaves
4 tomato slices
2 slices turkey bacon, cooked

Cut pita in half and fill each "pocket" with one poached egg, two slices of tomato, one leaf of lettuce, and one slice of turkey bacon.

Nutritional Information per serving: 418 calories, 24 g protein, 40.1g carbohydrates, 6.9 g fiber, 17.1 g fat, 878 mg sodium.


Honey-Mustard Lamb Chops
This is a simple recipe and a nice change from the regular chicken or fish meal.  Prepare this the next time you have guests over and impress them with your unexpected culinary skills!  They'll be even more surprised when they find out that it's healthy!  Of course that does not mean you can have extra - remember portion control and stick to one serving!  
Makes 6 servings

2 tablespoons honey
2 tablespoons fresh lemon juice
2 tablespoons orange juice
2 tablespoons minced fresh rosemary
teaspoon Dijon mustard
1 teaspoon minced garlic
1 teaspoon onion powder
teaspoon dry mustard
6 (5-ounce) lamb chops, trimmed of fat
6 fresh mint sprigs

Preheat broiler or grill. In a small bowl, mix the honey, lemon juice, orange juice, rosemary, mustard, garlic, onion powder, and dry mustard to create a basting sauce.  Brush each side of the lamb chops with the sauce and place on broiler pan or grill. Broil one side 5" to 6" from heat for 6 to 7 minutes or until brown then turn chops and brush with remaining basting sauce and broil for another 6 to 7 minutes or until brown. (Grill, basting and turning frequently for about 15 to 20 minutes, or until cooked through.) 

Garnish with mint and serve.

Nutritional Information per serving: 314 calories, 38 g protein, 7 g carbohydrates, 14 g fat, 5 g saturated fat, 104 mg sodium

Roasted Asparagus
Asparagus is an excellent source of folate, which is especially essential for any woman who is considering getting pregnant. Folate is necessary for cellular division and DNA synthesis and deficiencies during during pregnancy have been linked to several birth defects.  Folate, which is also found in green leafy vegetables, is the most common vitamin deficiency in the world.
4 servings

2 bunches of medium asparagus (approx. 28 spears)
2 tablespoons olive oil
teaspoon sea salt
Freshly ground black pepper, to taste
2 tablespoons grated or shaved Parmesan
 

Preheat the oven to 450F.  Trim the woody ends from the asparagus, usually about 1 inches from the base.  Spread the spears on a baking sheet in a single layer, drizzle with the olive oil, and sprinkle with the salt and pepper. Roll the asparagus spears on the baking sheet until they're evenly coated with oil. 

Roast until lightly browned and tender, about 8 to 10 minutes, giving the pan a good shake about halfway through to turn the asparagus. Arrange on a serving platter and top with the Parmesan.  Serve warm or at room temperature.

Nutritional Information per serving: 97 calories, 3.9 g protein, 5.3 g carbohydrates, 2.0 g fat, 351 mg sodium


Honey-Glazed Carrots
These are an all time favorite for many people. This recipe will definitely have less sugar and fewer calories than what you'll find in a restaurant - and so easy to prepare.
Makes 4 servings

4 cups baby carrots
3 teaspoons packed light brown sugar
1 tablespoon honey
1 tablespoon of unsalted organic butter
teaspoon salt


Boil the carrots, covered, in boiling water until firm tender, about 10 minutes. Drain the carrots. In a medium saucepan combine with all other ingredients and cook over medium heat, uncovered, stirring frequently until the sugar, honey, and butter form a glaze over the carrots, about 3 to5 minutes. 

Nutritional Information per serving: 104 calories, 1.1 g protein, 19.4 g carbohydrates, 3 g fat, 2 g saturated fat, 316 mg sodium


Chef Ronnda's Almond Ricotta Cheese Cake
This recipe is silky and satisfying, smooth and not overly sweet.  The nutritional information provided is for skim ricotta cheese.  If your local grocery store only provides part-skim ricotta cheese then you will have to make the small changes to your nutritional counts. 
8 servings

3 cups skim or part skim milk ricotta cheese
2 large eggs
2 teaspoons vanilla
cup sliced toasted almonds
2 teaspoons almond extract
4 teaspoons cinnamon
cup maple syrup

Preheat oven to 350. Combine all of the ingredients in a large bowl until well blended. Pour the batter into a 9-inch non-stick baking pan. Bake for 30 to 40 minutes until the cake is firm.  Remove from oven, and allow to set for about 1 hour, or until the cake is completely cool before serving.

Nutritional Information per serving: 279 calories, 14.15 g protein, 28 g carbohydrates, 1.6 g fiber, 12.7 g fat











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