Grilled Corn with Seasoned Salt and Olive Oil

Total time:  20 minutes

Servings: 12

Calories per serving:  75 kcal

Fat per serving:  5 g

Sodium per serving: 2 mg

Ingredients:

1 cup chopped fresh cilantro

1/4 cup Olive Oil

2 teaspoons fresh lime juice

Seasoned Salt, to taste

12 medium size ears of corn, husked

Parmesan cheese (low sodium), for sprinkling

Directions:

1. Puree cilantro, olive oil, and  lime juice in food processor

2. Heat grill to medium-high.  Lightly brush corn with cilantro mixture and season with seasoned salt.  Grill corn, turning occasionally, until nicely charred and bright in color, 10 to 12 minutes.  Brush corn again with remaining cilantro mixture.  Sprinkle with cheese. Serve warm and enjoy! 

Red Pepper and Sweet Corn Summertime Treat

 Total Time: 40 minutes

Servings: 4

Calories Per Serving: 115 kcals

Fat Per Serving: 4 g

Sodium Per Serving: 65 mg

Ingredients:

Salt and Pepper, to taste

2-3 ears of corn, husked and halved

3-4 red peppers

Extra-virgin olive oil, drizzled

1-2 tablespoons torn fresh basil

Directions:

1. Bring pot of water to boil, season with salt.  Cook corn until tender

2. Add sliced red peppers to water, simmer, partially covered, until tender

3. Cut kernels from corncobs and place in a large bowl.  Add red peppers and drizzle with oil. Season with salt and pepper and stir in torn basil.

*Serve this as a meatless entree or as a great side dish

*Optional: Add in cooked chopped tomatoes and green peppers for a colorful plate  

Cantaloupe Munch-N-Crunch

Total Time: 1 hour

Servings: 9

Calories Per Serving: 165 kcals

Fat Per Serving: 3.3 g

Sodium Per Serving: 205 mg

Ingredients:

3 cups cubed cantaloupe

1/3 cup lemon juice

3 tablespoons Stevia

1 tablespoon all-purpose flour

2 tablespoons applesauce

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/2 teaspoon vanilla extract

1 package white cake mix

1/2 cup applesauce

Directions:

1. Preheat the oven at 350 degrees F

2. In a medium bowl, mix together the cantaloupe, lemon juice, stevia, flour, 2 tablespoons applesauce, cinnamon, nutmeg, and vanilla.  Transfer to a 9 inch square baking dish and spread the dry cake mix evenly over the top.  Sprinkle the 1/2 cup applesauce on top of the dry cake mix. Bake for 45 minutes in the preheated oven or until the top is golden brown.

This is GREAT on top of vanilla ice cream or alone as a sweet crunchy treat! 

Broccoli and Corn Calzone

Total Time: 45 Minutes

Number of Servings: 6

Calories Per Serving: 350

Fat Per Serving: 10 grams

Sodium Per Serving: 600 mg

1 1/2 cups chopped broccoli florets

1 1/2 cups fresh corn kernels (about 3 ears)

1 cup shredded part-skim mozzarella cheese

2/3 cup non-fat ricotta cheese

4 scallions, thinly sliced

1/4 cup chopped fresh basil

1/2 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

20 ounces prepared whole-wheat pizza dough, thawed if frozen

2 teaspoons canola oil

*Spinach, red peppers, fresh onions and other vegetables can be added into the calzone.  

1. Preheat oven to 475⁰F.  Lightly spray baking sheet

2.Combine broccoli, corn, mozzarella, ricotta, scallions, basil garlic powder, salt and pepper in a large bowl  the "filling". 

3. Divide pizza dough into 6 pieces: rolling each piece into a 6-8 inch circle.

4. Place a handful of the "filling" onto one half of each circle, leaving a 1-inch border of dough.  Lightly brush the border of the dough with water and fold the top half over the filling.  Fold the edges over and crimp with a fork to seal.  Make several small slits in the top to vent.

*optional: lightly brush each calzone with oil 

5.Bake the calzone for 15 minutes or until golden brown.  

Cool slightly before serving and enjoy!  

      

            

           

Lettuce Wraps

Total Time: 20 minutes

Servings: 8 servings

Calories Per Serving: 70

Fat Per Serving: 7

Sodium Per Serving: 190

Ingredients:

Your favorite brand of chicken or tuna salad 

Prefer homemade chicken salad? Try this recipie! 

1/4 cup reduced-fat mayonnaise

2 teaspoons Chinese Chile-garlic sauce

1 teaspoons reduced- fat Dijon mustard

1/2 teaspoons Asian sesame oil

1 2-pound rotisserie chicken-skin and bones discarded, meat pulled into bite-size pieces

1/3 cup water chestnuts, coarsely chopped

2 scallions, white and green parts thinly sliced 

12 iceberg lettuce leaves 

1 avocado cut into 12 slices 

Lime wedges, for serving optional 

Directions:

1. In a medium bowl, mix mayonnaise and Chile-garlic sauce, mustard and sesame oil.

2. Stir in chicken, water chestnuts and scallions

3. Season with salt and pepper

4. Spoon chicken salad into lettuce cups

5. Top with a slice of avocado and serve with lime wedges

Spring Vegetable Lunch

Six Servings 

40 calories per serving

.5 grams of fat

83 grams of sodium.

Ingredients:

1 Bunch Asparagus

1 Red Pepper

1 Head Cauliflower

1 Head Broccoli

2 Cup Mushrooms

1 Orange

1 Green Pepper

1 Cup Cherry Tomatoes

Reduce Fat Dressing such as Zesty Italian, Ranch, or a lemon juice/olive oil combination

Directions:

1. Cut fresh asparagus diagonally

2. Slice fresh red pepper, orange pepper, and green pepper

3. Break cauliflower and broccoli into small florets

4. Slice mushrooms

5. Place fresh vegetables into a large bowl and drizzle with reduced fat dressing

6. Serve and enjoy!

*Note: This is a low calorie and low sodium recipe therefore the type of vegetables can be varied according to preference.

Grilled Tomatoes

Total Time: 12 minutes

Servings: 6

Calories per serving: 65
Fat per serving: 4

Sodium per serving: 7.5 mg

Ingredients:

3 yellow tomatoes

3 red tomatoes

2 tablespoons olive oil, divided

2 tablespoons white balsamic vinegar

2 tablespoons chopped fresh basil

Salt and pepper to taste

Directions:

      Cut tomatoes in half; thread onto skewers, alternating colors.

      Brush with 1 tablespoon oil; *sprinkle with salt and pepper.*

       Grill, covered with grill lid, over medium heat (300° to 350°) 10 minutes, turning skewers often.

      Combine remaining 2 tablespoons oil, vinegar, and basil; drizzle over kabobs. Garnish, if desired.

*optional

Note: Serve alone as a colorful veggie plate or as a meal with grilled chicken or fish