Recipes

Fitness Together Mission Hills believes eating healthy does not have to be boring.  It can actually be fun and taste good.

Feel free to share your healthy recipes with others.  Send yours into us at Fitness Together Mission Hills and we will see that it gets posted.   Include it as a comment and we will post it to this blog site.

SHRIMP AND AVOCADO APPETIZER 

These are amazing! So easy, so elegant. The wasabi mayo gives a bit of heat and the avocado lends delicious, buttery texture.

Ingredients:
1/4 cup(s) reduced-calorie mayonnaise 
1 tsp wasabi powder, or wasabi paste 
1/2 tsp soy sauce 
1/2 large cucumber(s), seedless, cut into twenty-four 1/4-inch-thick slices 
1/2 medium avocado, quartered and then cut into 24 slices 
8 oz cooked shrimp, about 24 small, peeled and deveined 
2 Tbsp radishes, finely chopped 
24 piece(s) mint leaves, small 

Instructions:
To make wasabi mayonnaise, in a small bowl, stir together mayonnaise, wasabi powder (or paste) and soy sauce until smooth.
To assemble appetizers, place cucumber slices on a serving platter and spread each with 1/2 teaspoon of wasabi mayonnaise. Place a slice of avocado on top and then top each with a shrimp; sprinkle with radish and top with a mint leaf.

Yields 2 appetizers per  serving.

Notes:
We prefer the flavor of the wasabi mayo when made with wasabi paste, but if you can’t find it, wasabi powder works well, too.

CAPELLINI WITH PINE NUTS, SUN-DRIED TOMATOES, AND CHICKEN

A fresh new way to serve chicken breast tenderloins.

4 oz whole wheat capellini or angel hair pasta
3 oz dry-packed sun-dried tomatoes 1 1/2 Tbsp olive oil 8 oz chicken breast tenderloins, cut into bite-size pieces
1/8 tsp salt
3 cloves garlic, minced
1/4-1/2 tsp red-pepper flakes
1/4 c sliced fresh basil
1/2 c pine nuts, toasted

1. PREPARE pasta per package directions without adding salt. Meanwhile, soak tomatoes in hot water 10 minutes or until soft. Drain, reserving 1/2 cup of water, and chop. 

2. HEAT oil in large skillet over medium-high heat while pasta cooks. Season chicken with salt. Add chicken, garlic, and red-pepper flakes to skillet. Cook, stirring, until garlic turns golden, 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2 to 3 minutes until chicken is completely cooked. 

3. DRAIN pasta, add to skillet, and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 tablespoons of pine nuts. Top with more basil, if desired. 

Nutritional Info Per Serving

387 cal, 22 g pro, 36 g carb, 6 g fiber, 19 g fat, 2 g sat fat, 33 mg chol, 562 mg sodium

Bonus
Flavor-packed ingredients such as sun-dried tomatoes, nuts, and fresh herbs eliminate the need for high-fat cream or butter sauces.

CHICKEN, BROCCOLI, AND CASHEW STIR-FRY  

A tasty, nutty entrée, perfect for poultry lovers.

TIME: 40 minutes
SERVINGS: 4 

3 c sm broccoli florets with short stems (about 1/2 lb crowns)
2 lg carrots, cut into thin diagonal slices (2 c)
5 oz soba or whole wheat speghetti noodles
1 Tbsp olive oil
1 Tbsp minced fresh ginger
3 lg cloves garlic, minced
2 boneless, skinless chicken breast halves (6 oz each), sliced crosswise
1 Tbsp BRAGGS Amino Acid or reduced-sodium soy sauce
1 tsp toasted sesame oil
3 med scallions, thinly sliced (about 1/2 c)
1/2 c reduced-sodium,  fat-free chicken broth
1/2 c raw, unsalted cashews (3 oz), lightly toasted  

1. Bring large pot of water to a boil. Add broccoli, carrots, and noodles. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. Drain, transfer to medium bowl, and cover loosely with wax paper. 

2. Heat olive oil, ginger, and garlic in wok or large nonstick skillet over medium-high heat. Cook, stirring, until garlic starts to turn golden, 1 to 2 minutes. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. Add scallions and stir-fry 1 minute. 

3. Stir in noodles, veggies, and broth and heat through. Sprinkle each portion with 2 tablespoons of the cashews.

Nutritional info per serving: 398 cal, 30 g pro, 42 g carb, 5 g fiber, 14.5 g fat, 2.5 g sat fat, 47 mg chol, 366 mg sodium

 Bonus
Chicken supplies B vitamins such as niacin and B6, which help keep metabolism, your engine, running smoothly–a must when you’re trying to lose weight.