Ingredients:
1 Cup Soy Milk
¾ Cup strong brewed regular or Decaf coffee at room temperature
2 Fresh bananas frozen & sliced
6-8 Ice cubes
1 tsp Unsweetened cocoa powder
¼ tsp Ground cinnamon
Directions:
Combine the soy milk and coffee in the blender. Add the bananas,
blend until smooth. With blender running, add ice cubes until it reaches
desired consistency. Pour into tall glass and garnish with cocoa powder
and cinnamon.
Recommended by Amy Carlson, MS, RD, LD Source: Smoothies. 50 recipes for high-energy refreshment
Turkey Pitas
Makes: 6 servings
Ingredients:
1/4 cup lemon juice
1-1/2 tablespoons non/lowfat margarine
1-1/2 teaspoon olive oil
2 red peppers, cut into strips
3 zucchini, cut into strips
1-1/4 pounds smoked turkey, cubed
3 tablespoons water
6 pita bread loaves
Directions:
Boil lemon juice in a saucepan over medium heat for 2-3 minutes. Add margine
and stir until melted. Heat oil in a skillet over medium-high heat. Add
bell pepper, zucchini and turkey and sauté 2-3 minutes. Add water and
sauté another 3-4 minutes. Drizzle with lemon margarine. Cut pitas in
half and stuff with turkey and vegetables.
Nutritional Information:
Serving size: 1 pita sandwich
Calories: 370
Fat: 5 g
Cholesterol: 50 mg
Protein: 30 g
Carbohydrates: 55 g
Fiber: 5 g
Sodium: 850 mg
Recommended by Michael J. Merlino, ACE, BSMI (CPFT, RES), Cooper
Institute Source: Global Fitness Newsletter
Greek Tuna Pitas
Directions:
Mix drained tuna with chopped cucumber, tomato, plain low-fat yogurt and
dill weed. Spoon into whole wheat pitas and serve with fresh fruit! (experiment
with amounts) Serve it with fresh fruit and you have a great-tasting,
healthy meal!
Recommended by Amy Carlson, MS, RD, LD
Parmesan Chicken
Ingredients:
4 Skinless, boneless chicken breasts
fresh squeezed lemon juice
cayenne pepper
1/2 cup plain, nonfat yogurt
1 tablespoon reduced calorie or nonfat mayonnaise
1 teaspoon Worcestershire sauce
1/2 teaspoon thyme
1/4 cup chopped green onion
1/4 cup (1 ounce) fresh grated Parmesan cheese
Directions:
Place chicken breasts in baking dish sprayed with cooking spray; drizzle
with lemon juice; sprinkle with cayenne pepper. Let stand. In glass measuring
cup or small bowl mix yogurt, mayonnaise, Worcestershire sauce, thyme,
and green onion Spread mixture over top of chicken. Sprinkle Parmesan
cheese on top. Bake at 350 degrees for 1 hour uncovered (until fork tender).
Yield: 4 servings
Recommended by Amy Carlson, MS, RD, LD
Source: Randalls Cookbook by Lori Valencic, MED, RD, LD
