Honeydew Orange Smoothie

Ingredients:

• 2 cups diced ripe honeydew melon

• 1/4 cup frozen orange juice concentrate
• 1 cup low fat vanilla yogurt
• Ice to thicken

Preparation:

Put all ingredients into a blender and blend until smooth, add ice as desired to thicken. Enjoy immediately.

Notes & Tips:
A refreshing smoothie for a hot day. You can sub any other flavor frozen juice concentrate to change the flavor of this smoothie.

Nutrition Facts:
Serves 2
181 calories, 2g fat, 35g carbs, 7g protein

Lemon Shrimp Risotto

Recipe adapted from:
allrecipes.com

Ingredients:

• 2 tablespoons olive oil
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 cup Arborio rice
• 2 cups low-sodium chicken broth, divided
• 1 cup dry white wine
• 1 pound medium shrimp, peeled and deveined
• 1 cup frozen peas
• 1 medium yellow squash
• 1 pound asparagus, trimmed
• 2 teaspoons lemon pepper
• 1 tablespoons lemon juice
• ground black pepper to taste

Preparation:
1. Heat olive oil in a large, heavy-bottomed saucepan over medium-low heat. Cook the leek and garlic until soft, about 5 minutes. Stir in the rice, and cook for 5 minutes more, stirring frequently.
2. Pour in 1 1/2 cups of the chicken broth, and bring to a boil over high heat, stirring occasionally. Reduce heat to medium-low, and simmer, uncovered for 5 minutes, continuing to stir. Pour in the remaining chicken broth and wine, increase heat to medium, and cook for about 5 more minutes, stirring constantly.
3. Cover and heat on low until, al dente.
4. In large skillet, heat 1 tbsp olive oil, saute asparagus and squash until crisp tender, add frozen peas, cover and heat for 5-7 mins. Stir in shrimp, cover and cook on medium for 5 mins.
5. In large bowl toss together risotto and shrimp mixture. Serve warm.

Notes & Tips:
YUM! Go easy on the lemon, the risotto really takes on the flavor of whatever it's served with.

Nutrition:
Calories: 323 Total Fat: 6.3g Cholesterol: 72mg

Guacamole Chicken

Recipe adapted from:
www.cookinglight.com

Ingredients:
Sauce:

• 1/4 cup finely chopped green onions
• 1/4 cup finely chopped cilantro
• 1 tablespoons fresh lime juice
• 1/4 teaspoon salt
• 1/8 teaspoon ground cumin
• 1/8 teaspoon ground red pepper
• 2 ripe peeled avocados, seeded and coarsely mashed

Chicken:

• 2 tablespoons brown sugar
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 4 (6-ounce) skinless, boneless chicken breast halves
• Cooking spray
• 2 fresh tomatoes, chopped

Preparation:
To prepare sauce, combine first 8 ingredients; set aside.

Preheat oven to 400°.

To prepare chicken, combine sugar, 1 teaspoon cumin, 1/2 teaspoon salt, and 1/2 teaspoon black pepper; sprinkle evenly over chicken. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes or until browned. Turn chicken over. Place pan in oven; bake at 400° for 10 minutes or until done. Serve chicken with sauce, top with chopped fresh tomatoes.

Notes & Tips:
I served this with black bean salad, but you can also serve this with rice. You can also grill the chicken if you'd rather.

Nutrition Facts:
Calories:301 (27% from fat)
Fat:9g (sat 1.5g,mono 4.8g,poly 1.3g)
Protein:41.6g
Carbohydrate:12.5g
Fiber:3.6g
Cholesterol:101mg
Iron:2.1mg
Sodium:575mg
Calcium:76mg

Seared Sesame Encrusted Ahi Tuna Steak

Recipe Taken from:
www.buzzle.com

Ingredients:

1/4 Cup Black Sesame Seeds
1/4 Cup White Sesame Seeds
1 Tablespoon of Sesame Oil
2 - 6 ounce Ahi (Also known as Yellow Fin) Tuna Steaks
Salt and Pepper to Taste

Marinade / Dipping Sauce
1/ 2 Cup of Low Sodium Soy Sauce (Who needs the extra sodium, right?)
1 Lime (Juice and Zest - If you want more lime flavor, add another)
1- 2 Cloves of Garlic Minced
2 Tablespoons of Honey
1 Tablespoon of Sesame Oil
2 Tablespoons of Freshly Chopped Cilantro Leaves

Preparation:
1) Prepare the marinade. Add all marinade ingredients to a small bowl and mix well. Reserve half of this marinade in a separate container to use as a dipping sauce.

2) Get a glass baking dish or other non-reactive container to marinade the tuna in. You want the tuna steaks to fit snuggly in the dish so that they are surrounded nicely with the marinade. Pour the marinade into the dish and put the tuna steaks in and kind of swirl the marinade around so that you coat the fish well. Cover with some plastic wrap and refrigerate. Another option is to pour the marinade in a large zip lock bag, add the tuna, and then squeeze out the air. Marinade for 30 minutes to an hour, turning the tuna about half way through.

3) Remove tuna from fridge and let stand at room temperature for about 20 minutes or so.

4) Remove tuna from marinade, shaking off any excess marinade and dry on paper towels.

5) Heat a saute pan over medium heat and add 1 tablespoon of sesame oil. The oil should be hot but not smoking.

6) While the pan is heating, arrange your sesame seeds on a flat dish. Roll the tuna around in the seeds pressing down as you roll ensuring the seeds are packed into the tuna nicely.

7) Add the tuna to the hot saute pan and shake it a bit to make sure the tuna does not stick. Sear for 30 to 40 seconds on both sides.

8) Remove and serve with the reserved dipping sauce.

Notes & Tips:
I served this with garlic couscous and a salad. I also thickened up the leftover sauce for a gravy.

Chicken Tortellini Alfredo

Ingredients:

• 1 package (19oz) frozen cheese tortellini
• 3 boneless skinless chicken breast half (6 ounces), cut into 1-inch cubes
• 1 package baby bella mushrooms, stems removed, tops sliced
• 1 jar Bertolli Alfredo sauce
• 2 tbsp Mrs. Dash Italian seasoning
• 1 tbsp garlic salt

Preparation:
Cook tortellini according to package directions. Season chicken cubes with Mrs. Dash and garlic salt.
In a large saucepan, cook and stir the chicken and mushrooms until chicken is no longer pink. Pour in Alfredo sauce. Cook 5 mins longer. When tortellini is finished cooking, drain and add to large pan, stirn in and cook until warmed through. Yield 6 servings.

Notes & Tips:
This is a super easy way to cook a great meal. You can substitute steak tips if you'd like. Also feel free to add veggies at your discretion.

Nutrition Facts:
1-1/3 cups (prepared with reduced-fat reduced-sodium soup, fat-free milk and reduced-fat sour cream) equals 506 calories, 25 g fat (11 g saturated fat), 80 mg cholesterol, 963 mg sodium, 41 g carbohydrate, 3 g fiber, 29 g protein.

Turkey Sausage Skillet

Ingredients:

• 1 turkey sausage kielbasa, sliced
• 2 yellow squash, halved and sliced
• 1 onion, halved and sliced
• 5 small red potatoes, quartered
• 2 tbsp canola oil
• water
• 1 tbsp Mrs. Dash, original
• salt
• pepper

Preparation:

In cast iron skillet (or electric skillet), on high, saute potatoes 3 mins. Sprinkle with salt, pepper and Mrs. Dash. Add onions, saute for 3 more minutes, add squash and 1/4 cup water. Put lid on pan and turn down heat to medium/medium low. Cook for 5-7 minutes until squash cooks down. Add sausage, cover and simmer on medium low for 10-15 minutes. Uncover and cook 5 more minutes on medium. Serve hot.

Notes & Tips:

I like the turkey kielbasa but you can substitute regular pork kielbasa or hot sausage if desired. I ate this with toast.

Nutrition Facts:

Serves 4, Calories: 338, Fat: 16g, Carbs: 32, Protein: 19g

Pong Pong Pork Chops

Recipe Adapted From:
recipes.sparkpeople.com

Ingredients:

• 4 pork loin chops
• 1 medium onion, sliced thin
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 2 tsp hot mustard
• 2 tsp Splenda
• 2 tsp sesame oil
• 2 tbsp Tabasco sauce
• 4 tbsp peanut butter
• 1/2 cup water
• 1 tsp powdered ginger

Preparation:
In a non-stick skillet saute' onion and garlic with a small amount of water until onion is translucent and set aside.
Trim all fat from chops and make small cuts through any membrane on the outside to prevent chops from curling.
Brown pork chops on both sides and then return onions and garlic to pan.
Mix the rest of the ingredients to make a sauce, thin with more water if needed.
Add to pan chops, onions and garlic and heat through.
Serve with rice.
Chicken breasts can be used instead of pork.

Notes & Tips:
This was delicious! I think I'm going to try this with chicken too. I loved how spicy and sweet the sauce was, not a light sweet but a thick sweet. I served this with a salad instead of rice. Also I substitute regular mustard for the spicy the recipe calls for and I reduced the amount of peanut butter to 2 tbsp instead of the called for 4, I thought 4 might be too much.

Nutrition Facts:
Calories: 270.5
Total Fat: 16.3 g
Total Carbs: 7.5 g
Dietary Fiber: 1.7 g
Protein: 24.3 g