Chicken and Black Bean Burrito Salad in a Mason Jar

A perfect on-the-go salad with a healthy dose of fiber from jicama and beans, and it's a great way to use leftover rotisserie chicken. Topped with a lime juice, jalapeno, cilantro and garlic dressing, it's the freshest tasting salad you may ever have!

Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
½ cup fresh lime juice
2 Tbsp. + ½ cup coarsely chopped fresh cilantro, divided use
1 clove garlic, coarsely chopped
1 medium jalapeno, seeds and veins removed, coarsely chopped
1 Tbsp. extra-virgin olive oil
2 cups canned black beans
4 oz. shredded cooked chicken breast
1 cup chopped jicama
½ cup thinly sliced radishes
1 cup thinly sliced red onion
1 cup halved cherry tomatoes
¼ cup shredded cheddar cheese
8 cups chopped romaine lettuce

Preparation:
1. Place lime juice, 2 Tbsp. cilantro, garlic, and jalapeno in a blender; cover. Blend until smooth.
2. Slowly add oil, blending continuously, until well mixed. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
3. Evenly layer beans, chicken, jicama, radishes, onion, tomatoes, cheese, lettuce, and remaining ½ cup cilantro on top of dressing in jars.
4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

Mushroom Barley Burgers with Sage

Why eat frozen patties when it doesn't take much time at all to make your own delicious patties that are healthy for you, too? After sinking your teeth into these burgers, you'll wonder why you ever had those frozen patties in the first place!

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings
 
Ingredients:
3 tsp. olive oil, divided use
1 medium onion, finely chopped
4 oz. finely chopped mushrooms
2 cloves garlic, finely chopped
2 Tbsp. finely chopped fresh sage (or 1 tsp. dried sage)
½ tsp. sea salt
½ tsp. ground black pepper
1½ cups cooked pearl barley (see below)
2 Tbsp. finely chopped walnuts
1 large egg, beaten
¼ cup shredded part-skim mozzarella cheese
1 Tbsp. sherry wine
4 whole wheat hamburger buns, split

Preparation:
1. Heat 1½ tsp. oil in large nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onions are translucent.
3. Add mushrooms, garlic, sage, salt, and pepper; cook, stirring frequently, for 4 to 5 minutes, or until liquid that mushrooms give off evaporates. Remove from heat.
4. Combine onion mixture, barley, walnuts, egg, mozzarella, and sherry; mix well.
5. Shape mixture into 4 patties. Refrigerate 20 minutes.
6. Heat remaining 1½ tsp. oil in large nonstick skillet over medium-high heat.
7. Add patties; cook for 4 to 5 minutes on each side, or until evenly browned and cooked through.
8. Serve each patty on a bun.

Tip: To make 1½ cups cooked pearl barley, place ½ cup dry pearl barley in a small saucepan. Cover with water. Heat to boiling on medium-high heat. Reduce heat to medium-low; cook, covered, for 40 to 45 minutes, or until tender. Drain.

Cashew and Oat Hotcakes

Tell me you don't want to sink your teeth into this breakfast treat, served up to us by Beachbody trainer Autumn Calabrese? Cashews, oats and berries? Yes, please!

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 7 servings, 2 hotcakes each

Ingredients:
2 cups old-fashioned rolled oats
½ cup raw cashews
1 dash Himalayan salt (or sea salt)
1 large egg
1 Tbsp. coconut oil, melted
1⅓ cups distilled water
1 tsp. vanilla extract
1¾ cup mixed berries

Preparation:
1. Place oats, cashews, and salt in food processor or blender; pulse until coarsely ground.
2. Add egg, oil, water, and extract; pulse until well blended. Batter will be thick, but if it is as thick as paste add 2 to 3 additional Tbsp. of water.
3. Heat medium nonstick skillet over medium heat.
4. Spoon about ¼ cup batter into skillet for each pancake; cook for 1 to 2 minutes or until bubbles form on top.
5. Flip with spatula and cook for 30 seconds.
6. Repeat with remaining batter.
7. Serve pancakes topped evenly with berries.

Corn Chowder

You don't need all the cream and butter to have a great chowder. This take on chowder takes all the fattening ingredients out but doesn't take away the flavor. Enjoy.

Total Time: 45 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 6 servings, about 1 cup each

Ingredients:
1 Tbsp. olive oil
½ medium celery stalk, finely chopped
2 Tbsp. finely chopped onion
2 Tbsp. finely chopped green bell pepper
1 (10-oz) package frozen whole kernel corn
1 medium potato (red, white rose, or Yukon gold), peeled, cubed
3 cups low-fat milk, divided use
½ tsp. sea salt
¼ tsp. paprika
Ground white pepper (to taste; optional)
2 Tbsp. whole wheat flour
2 Tbsp. chopped fresh parsley

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add celery, onion, and bell pepper; cook, stirring frequently, for 3 to 4 minutes, or until onion is translucent.
3. Add corn, potato, 2½ cups milk, salt, paprika, and pepper (if desired). Bring to a boil. Reduce heat to medium; gently boil, covered, for 6 to 8 minutes, or until potatoes are tender-crisp.
4. Combine ½ cup milk and flour in a small bowl; whisk to blend.
5. Gradually add the flour mixture to the corn mixture; cook, stirring constantly, for 4 to 6 minutes, or until soup thickens.
6. Serve garnished with parsley.

Hawaiian-Style Salmon

Salmon is up there as one of the best foods for you. Great healthy fat, packed with flavor and nutrients. Try this Hawaiian style version of salmon and let me know what you think.

Courtesy of www.andypost.com

Total Time: 22 min.
Prep Time: 10 min.
Cooking Time: 12 min.
Yield: 4 servings

Ingredients:
4 (4-oz.) raw salmon steaks, rinsed, patted dry
Sea salt and ground black pepper (to taste; optional)
½ cup chopped fresh pineapple
2 medium shallots, finely chopped
¼ cup finely chopped fresh cilantro

 Preparation:
1. Preheat the oven to 400° F.
2. Cut parchment paper into four circles about 12-inches in diameter each. Fold each circle in half. Place on a baking sheet. Place a salmon steak in the center of each parchment half circle. Season with salt and pepper if desired.
3. Top salmon evenly with pineapple, shallots, and cilantro. Fold the other half of the parchment over the ingredients and crimp the edges to seal. Bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork. Be careful when opening pouches as steam will be released.

Tomato and Cucumber Salad

This is one of my favorite salads. If you love quick-prep meals, tomatoes and cucumbers, this is your type of salad.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
2 medium tomatoes, cut into chunks
1 medium cucumber, cut in half lengthwise, sliced
1 medium onion, sliced thin
¼ cup coarsely chopped fresh parsley (optional)
¼ cup Kalamata olives, pitted
2 Tbsp. extra-virgin olive oil
1 Tbsp. white-wine vinegar
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Combine tomatoes, cucumber, onion, parsley (if desired), and olives in a medium bowl; mix well.
2. Drizzle with oil and vinegar. Season with salt and pepper if desired; toss gently to blend.
3. Serve within 1 hour.

Nutritional Information (per serving):

Calories: 135

Fat: 12 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 289 mg

Carbohydrate: 7 g

Fiber: 2 g

Sugar: 4 g

Protein: 1 g

       P90X/P90X2 Portions (per serving)

1½ vegetables

½ fat

Body Beast Portions (per serving)

3 vegetables

1 fat

Pumpkin and Red Lentil Soup

If you know me, you know I love pumpkin -- in fact, I'm snacking on some pumpkin seeds right now. Another thing I'm also a fan of is lentils. So, needless to say, this soup recipe I have for you today is right up my alley, and I really think if you give it a whirl, you'll enjoy it thoroughly. At 146 calories per serving and just minutes of prep time, what's not to like about this pumpkin and red lentil soup?

Total Time: 45 min.
Prep Time: 10 min.
Cooking Time: 35 min.
Yield: 6 servings

Ingredients:
2 tsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
2 cups cubed pumpkin (or butternut squash)
1 cup dry red lentils
6 cups water
1 tsp. ground ginger
1 tsp. ground cumin
Cayenne pepper (to taste; optional)
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Heat oil in large saucepan over medium high heat
2. Add onion. Cook, stirring frequently, for 5 to 6 minutes, or until translucent.
3. Add garlic. Cook for 1 minute, or until tender.
4. Add pumpkin, lentils, and water. Bring to boil. Reduce heat. Gently boil, covered, for 20 to 25 minutes, or until pumpkin in soft. Remove from heat.
5. Place soup in a blender or food processor in small batches. Cover with lid and kitchen towel. Blend until smooth.
6. Return soup to saucepan over medium heat. Add ginger and cumin. Season with cayenne and pepper, if desired. Cook, stirring constantly, until soup is hot.

Grilled Chicken Dijon

Get home late for work and have to run errands, but can't get yourself to buy fast food junk? Want something done fast for dinner but still less than 200 calories per serving. I present to you a magnificent grilled chicken Dijon recipe; grill it or broil it, this lean chicken recipe is a fantastic, healthy dinner you can make in 15 minutes or less.

Total Time: 15 min.
Prep Time: 5 min.
Cook Time: 10 min.
Yield: 2 servings

Ingredients:
2 (4-oz.) raw chicken breasts, boneless, skinless
1 clove garlic, crushed
2 tsp. Dijon mustard
6 fresh parsley sprigs (or thyme, marjoram, or rosemary), finely chopped
1 dash sea salt
½ tsp. ground black pepper
1 Tbsp. olive oil

Preparation:
1. Preheat grill or broiler.
2. Combine garlic, mustard, parsley, salt, pepper, and oil in a small bowl; mix well.
3. Brush chicken breasts evenly with garlic mixture.
4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle.

Chunky vegetable chili

If you are living anywhere in the northern part of the country -- Northeast and Midwest in particular -- where it gets really cold, you can't go wrong with a hearty soup to warm up your day. But if you are going to go with some soup, staying healthy isn't always the easiest. Check out this chunky vegetable chili recipe, which is just 216 per serving. Not bad. Not bad at all.

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 40 min.
Yield: 6 servings

Ingredients:
2 tsp. olive oil
2 medium sweet potatoes, peeled, cubed
1 medium onion, chopped
1 medium yellow bell pepper, coarsely chopped
1 Tbsp. chile powder
1 tsp. ground cumin
1 (28-oz.) can whole tomatoes, undrained
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1 (15-oz.) can black beans, drained, rinsed
1 (8-oz.) can tomato sauce, no sugar added
1 medium zucchini, cubed
6 Tbsp. nonfat plain yogurt

Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add sweet potatoes, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add chile powder, cumin, tomatoes, chickpeas, beans, and tomato sauce. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 20 minutes.
4. Add zucchini; cook, stirring occasionally, for 6 to 10 minutes, or until zucchini is tender.
5. Top each serving with 1 Tbsp. yogurt.

Zucchini stuffing with mushrooms and garlic

Love stuffing but want to avoid such a heavy meal? Or perhaps you need to find a way to sneak in some more veggies into your eating regimen? Well, this zucchini stuffing with mushrooms and garlic should kill two birds with one stone.

On a personal note, I believe you'll find the whole grain bread to lend a sweet flavor, and it is a more healthy approach to eating bread products -- not to mention it tends to fill you up a little easier since it's more dense. Enjoy!

Total Time: 1 hr.
Prep Time: 15 min.
Cooking Time: 45 min.
Yield: 10 servings

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
4 medium shallots, chopped
2 medium celery stalks, chopped
2 medium red (or green, orange, or yellow) bell peppers, chopped
4 cloves garlic, finely chopped
1 medium zucchini, sliced
1 medium yellow squash, sliced
1 cup sliced mushrooms
½ cup chopped fresh parsley
½ cup raisins
8 cups whole-grain bread cubes
3 cups low-sodium organic vegetable (or chicken) broth
2 Tbsp. white wine (optional)
Nonstick cooking spray

Preparation:
1. Heat oven at 350° F.
2. Heat oil in a large nonstick skillet over medium-high heat.
3. Add onions, shallots, celery, and bell peppers; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent.
4. Add garlic, zucchini, squash, and mushrooms; cook for 2 to 3 minutes. Remove from heat.
5. Combine onion mixture, parsley, raisins, bread, broth, and wine (if desired) in a large bowl; mix well.
6. Place stuffing in a 3-quart baking dish lightly covered in spray. Bake for 30 to 35 minutes, or until cooked through.