Mango Peach Smoothie

Makes 4 servings


1 cup sliced fresh mango

1 cup sliced peaches

1 6-oz container fat free peach yogurt

1 cup fat free milk

1 cup small ice cubes or crushed ice


1. In blender, combine mango, peaches, milk and yogurt. Cover and blend till smooth.

2. Slowly add ice through hole, blending until nearly smooth.

Creamy fruit salad

This is one fruit salad I can eat every other day!

Prep time: 20 minutes
4 servings (1 cup each)

Dressing

1 container (6 oz) fat free lemon or vanilla yogurt

1 tablespoon light mayonnaise

1/4 teaspoon grated orange peel

2 tablespoons orange juice

Salad

2 large unpeeled red apples, cubed (about 3 cups)

1 medium orange, peeled cut into bite-size pieces

2 tablespoons golden raisins

2 tablespoons coarsely chopped walnuts

1. In small bowl, mix dressing ingredients until well blended.

2. In medium bowl, mix all salad ingredients and walnuts. Pour dressing over salad; toss gently to coat.

3. Spoon salad into four plates and sprinkle with walnuts.

Strawberry Banana Smoothie

It's that time of year where strawberries are plentiful. What better way to use up your strawberries by making a smoothie?

Total prep time: 10 minutes

Makes 3 servings

1 cup sliced strawberries

1 cup sliced banana

1 cup fat-free milk

1 6-oz carton strawberry or vanilla fat-free yogurt with no calorie sweetener

1 cup small ice cubes or crushed ice

1. In blender combine strawberries, banana, milk, and yogurt. Cover and blend until smooth.

2. Slowly add ice through hole in lid, blending until nearly smooth. If desired, garnish each serving with fresh fruit.

Salad with grilled shrimp

I had shrimp in my scrambled egg for lunch, and for dinner it is salad with grilled shrimp. I LOVE shrimp! I love it any way it comes!

Time: 54 minutes
Servings: 2

1/4 cup lemon juice, divided

1/2 teaspoon ground cumin, divided

1/4 teaspoon salt, divided

1/4 teaspoon red-flakes, divided

1 cup large shrimp, peeled and deveined

1 bag (about 2.5 cups) Field Greens salad or other mixed baby greens

1/2 cup cilantro leaves

1/2 cup sliced black olives

1/2 cup grape tomatoes

2 tablespoon extra virgin olive oil


1. In medium bowl, whisk 2 tablespoon lemon juice, 1/4 teaspoon cumin, 1/8 teaspoon salt, and pinch of pepper flakes. Stir in the shrimp. Let stand to marinate at room temperature, stirring occasionally for 20 minutes.

2. Meanwhile, in serving bowl, combine salad greens, cilantro, olives, and grape tomatoes. Refrigerate until ready to serve.

3. In small bowl, whisk together olive oil and remaining 2 tablespoon lemon juice, 1/4 teaspoon cumin, 1/8 teaspoon salt, and pepper flakes.

4. Lightly oil grill pan and preheat over medium heat. Grill shrimp for about 2 minutes on each side, or until bright pink and just opaque throughout. Toss shrimp with greens and dressing.

Exchanges: 1 veg, 3 meat, 1 1/2 fat

Shrimp and green onion egg scramble

I was browsing some food blogs last night and came across a shrimp and green onion egg scramble. I can't remember the name of the blog otherwise I would link it here.

The ingredients were on hand and it was one of those dishes that is easy to prepare. All I needed were 2 eggs, a stalk of green onion, about 5 shrimps, a pinch of salt, a sprinkle of pepper and a little oil.

And that was what I whipped up for my lunch today. Nice and light.

Herb roasted pork chops and vegetables

Prep Time: 15 minutes
Start to finish: 55 minutes

3/4 teaspoon Italian seasoning

1/2 teaspoon salt

1/4 teaspoon pepper

8 small new red potatoes, unpeeled, quartered (about 1 lb)

2 cups ready-to-eat baby-cut carrots

1 medium onion, cut into 8 wedges

1 large clove garlic, finely chopped

1 tablespoon olive oil

4 boneless pork loin chops (4 oz each), trimmed of fat

1. Heat oven to 450 °F. Spray 15x10x1-inch pan with cooking spray. In small bowl, mix Italian seasoning, salt and pepper.

2. In large bowl, mix potatoes, carrots, onion and garlic. Sprinkle with oil and half of herb mixture; toss to coat evenly. Place in center of pan.

3. Bake 20 minutes; stir vegetables. Sprinkle remaining herb mixture over pork chops. Place pork chops around vegetables. Bake 15 - 20 minutes or until pork is no longer pink and meat thermometer inserted in center reads 160°F, and vegetables are tender.


Exchanges: 1/2 starch, 1 vegetable, 3 lean meat, 1/2 fat
Carbohydrates choices: 2

Turkey bacon wrapped corn

Fire up the grill, and barbecue some corn!

Turkey bacon does not have as much fat as real bacon to keep the corn moist but if you don't barbecue the corn too long, the corn will still remain moist and sweet.

Yummy, and very satisfying!