App and Side Dish Recipes

Butternut Squash and Wild Rice Pilaf
Ingredients:
 1 cup wild rice mix
2 cups low sodium chicken broth
1 1/2 cups pre cut butternut squash
1 large onion, diced
1/2 cup reduced sugar dried cranberries
1 cup chopped pecans
2 Tbsp. extra virgin olive oil
1/4 cup minced parsley
Directions: Pre heat the oven to 400 degrees. Spread butternut squash on a sprayed roasting pan, drizzle with 1 tablespoon extra virgin olive oil. Roast squash for 20 - 25 minutes or until softened. Cook rice with chicken broth per package instructions. Preheat a large skillet over medium high heat. Add 1 tablespoon extra virgin olive oil and saute onions until translucent. Reduce heat and continue to cook onions until slightly caramelized. Remove onions from the pan and set aside. Add pecans to saute pan and cook over medium heat, until toasted. Add the cooked rice, butternut squash, onions and dried cranberries. Drizzle with 1/4 cup of the citrus dressing. Garnish with minced parsley if desired. Serve with your favorite lean protein! Serves 8.
Nutrition Information:
Calories: 265 Protein: 5g Carbs: 33g Fat: 14g
Vanilla Chia Seed Pudding
Ingredients:
1 cup vanilla unsweetened almond milk
1 cup plain non fat Greek yogurt
2 tablespoons sugar free maple syrup
1 teaspoon vanilla extract
1/8 teaspoon salt
1/4 cup chia seeds
1 pint strawberries, cored and chopped
Directions: In a medium bowl, whisk the almond milk, yogurt, maple syrup, vanilla and 1/8 teaspoon salt until just blended. Stir in the chia seeds; let stand 30 minutes. Cover and refrigerate overnight. Spoon the pudding into 4 bowls or glasses; top with strawberries and serve.
Nutrition Information:
Calories: 108 Protein: 9g Carbs: 9g Fat: 4g
Peanut Butter Granola
 
Ingredients:
1/3 cup natural creamy peanut butter
1/3 cup honey
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
2 1/2 cups rolled oats

Directions: Preheat oven to 300 degrees. Line a baking sheet with parchment paper and set aside. Mix together peanut butter and honey in a medium bowl. Stir in vanilla and cinnamon. Add oats and stir until they are well coated. Spread mixture onto parchment paper in an even layer. Bake for 15 minutes, stir mixture, then bake for 15 minutes more. Allow it to cool completely. Store in an airtight container. Perfect to sprinkle on top of plain greek yogurt!

Nutrition Information:
Calories: 199  Protein: 7g  Carbs: 31g  Fat: 6g

Cucumber Salad

Ingredients:
2 English Cucumbers, cut in half lengthwise then sliced
1 pint Cherry Tomatoes, cut into quarters
1 Red Onion, cut in half then sliced
Dressing:
3 tablespoons White Balsamic Vinegar
2 tablespoons Extra Virgin Olive Oil
Salt and pepper to taste
1 teaspoon Italian Seasoning

Directions: Prepare vegetables and toss together. Whisk the dressing ingredients until combined. Add the dressing to the vegetables and gentle mix together. Enjoy! Serves 4.

Nutritional Information per Serving:
Calories: 115  Protein: 2g  Carbs: 12g  Fat: 7g

Strawberry Salsa

Ingredients
1 lime, juiced and zested
1 ½ teaspoons honey
1 pint of strawberries, cored and diced
1 jalapeño pepper, seeded and diced (keep seeds for more heat!)
½ small red onion, chopped
½ cup chopped fresh cilantro
Salt and pepper to taste

Directions: In a large bowl, whisk together the lime juice and zest and honey. Stir in the strawberries, jalapeño, onion and cilantro. Add salt and pepper, to taste, and mix well. Allow salsa to marinate together for about 30 minutes before adding to your fish. Enjoy! Serves 6.

Nutrition Information:
Calories: 15  Protein: 0g  Carbs: 4g  Fat: 0g

Healthy Deviled Eggs
Ingredients
8 large eggs 
1/2 cup prepared hummus
1 tablespoon fresh lemon juice
2 teaspoons dijon mustard 
Cayenne pepper, to taste
Paprika, fresh or dried parsley, and ground black pepper for sprinkling on top

Directions: Hard boil your eggs: cover eggs with cold water in a pot. Cover pot and bring to a boil. Once boiling, turn off heat and move pot to cool burner and let sit for 15 minutes. Run cold water over the cooked eggs. Once cooled, peel your eggs, cut in half, and remove the yolks. Put half the yolk in a bowl, and discard the other half.  Mix egg yolks with hummus, lemon juice, mustard, and cayenne pepper. Taste season with additional lemon juice, salt, pepper, or cayenne if needed. Fill you egg whites with the mixture (I did it by filling a ziplock bag and cutting off the corner). Sprinkle top with paprika, parsley, and ground black pepper. (Serves 8)

Nutritional Information per Serving:
Calories: 111  Protein: 7g  Carbs: 3g  Fat: 7g

Black Bean Hummus Dip

Ingredients:
1 can reduced sodium black beans, rinsed and drained
1 can reduced sodium garbanzo beans, rinsed and drained
1 shallot, chopped
1 tomato, chopped
1/2 cup cilantro, chopped
2 avocados, peeled and seeded
1 lime, juiced
4 scallions, chopped plus more for garnish
1/4 tsp ground cumin
salt and pepper to taste

Directions: Place all ingredients in blender (or food processor) and blend until smooth. Pour into serving dish and top with extra scallions. Serve with whole tortilla chips or sliced vegetables. 

Nutrition Information per Serving:
Calories: 217   Protein: 8g  Carbs: 30g  Fat: 8g

Roasted Chickpeas


Ingredients:
15 oz can of reduced sodium chickpeas
½ tsp ground cumin
½ tsp smoked paprika
½ tsp garlic powder
¼ tsp onion powder
¼ tsp ground corriander
½ tsp salt
¼ tsp freshly ground black pepper
½ to 1 tbsp extra virgin olive oil

Directions: 
Preheat oven to 400 degrees. Lightly spray a baking sheet with non-stick spray. Rinse and thoroughly dry the chickpeas. Bake chickpeas in the oven for 15 minutes. In a small bowl, mix together cumin, paprika, garlic powder, sea salt, onion powder and pepper. Remove the chickpeas from the oven and drizzle ½ tablespoon of extra virgin olive oil over the chickpeas, stirring until evenly coated. Add more oil until all the chickpeas are lightly coated. Add spices to chickpeas and stir until evenly coated. Bake for 10 more minutes, then stir. Return stirred chickpeas to the oven and bake them for an additional 5-10 minutes. Turn off oven and crack the door a bit. Let chickpeas cool in the oven to achieve maximum crunchiness. Serves 3.

Nutrition Information per Serving: 
Calories: 88   Protein: 5g  Carbs: 7g  Fat: 3g

No Bake Cranberry Bites
Ingredients:
1/2 cup chopped dried cranberries
1/4 cup finely ground walnuts
1 cup rolled oats
1/2 cup shredded coconut (use more oats if omitting coconut)
1/4 cup ground flaxseed
3/4 cup almond butter
1/4 cup of honey
OPTIONAL - 1/4 cup chopped white chocolate chunks

Directions: Place all ingredients into a large bowl and mix to combine. Scoop two tablespoons of the mixture into your hand and form into a ball. Repeat. Store in an air tight container in the refrigerator. Serves 16-20.

Nutritional Information:
Calories: 178   Protein: 3.6g  Carbs: 13.1g  Fat: 13.1g

Roasted Sweet Potatoes

Ingredients:
4 sweet potatoes, peeled and cut into 1-inch cubes
1/4 cup extra virgin olive oil
1/4 cup honey
1 tablespoon cinnamon
1 teaspoon maple or vanilla extract
1/2 cup pecans, chopped and toasted
Salt and pepper to taste

Directions: Preheat oven to 375 degrees. Lay the sweet potatoes out in a single layer on a roasting tray. Drizzle the oil, honey, cinnamon, extract, salt and pepper over the potatoes. Roast for 25 to 30 minutes in oven or until tender. Chop pecans and spread out on a lightly sprayed baking sheet. Toast in preheated oven for 5 minutes. Watch them, they will toast quick! Take sweet potatoes out of the oven and transfer them to a serving platter. Top with toasted pecans. Serves 8 (1/2 cup servings)

Nutritional Information:
Calories: 284   Protein: 2.5g  Carbs: 35.8g  Fat: 16.5g

Nutty Wild Rice Salad

Ingredients:
4 cups low-sodium vegetable stock or water
1 cup (6 oz) uncooked wild rice, rinsed
1/2 cup pecan halves, chopped and lightly toasted
grated rind of 1 orange
1/3 cup fresh orange juice
1/4 cup chopped fresh mint
4 green onions, all parts thinly sliced
1 Tbsp olive oil
salt and pepper to taste

Directions:   Bring stock or water to a boil in a small pot. Add wild rice and return to a boil. Cover, reduce heat, and simmer until tender 45 minutes, or until tender. Drain rice and pour into a large bowl.  Add remaining ingredients to the rice and stir until combined. Salt and pepper to taste, then allow to sit for 2 hours to let the flavors develop. Allow to come to room temperatures before serving.  Serves 4.

Nutritional Info Per Serving
Calories: 297   Protein: 8g  Carbs: 37g

Roasted Sweet Potato Salad

Ingredients:
4 medium sweet potatoes, diced into 1-inch cubes
1 Tablespoon melted coconut oil
1 cup chopped baby spinach
1/2 cup black beans
1/2 cup red onion, diced
2 Tablespoons apple cider vinegar
2 Tablespoons lemon juice
1 avocado, diced
pepper and sea salt to taste

Directions: Preheat oven to 400° F. Place diced sweet potatoes into a large bowl and toss with melted coconut oil and sea salt to taste. Bake for 30 minutes, flipping halfway through. Remove from oven and let cool. While the potatoes are roasting, add the chopped spinach, onion, black beans, apple cider vinegar and lemon juice in a large bowl. Add cooled sweet potatoes to the bowl and stir to combine. Gently stir in avocado and add sea salt and ground pepper to taste.  Serves 4. 

Nutritional Info Per Serving
Calories: 251   Protein: 6g  Carbs: 35g

Roasted Cauliflower, Chickpea and Tomato Salad

Ingredients:
1 small head of cauliflower, broken into florets
1 pint of cherry tomatoes
1 can of chickpeas, drained and rinsed
1 tablespoon lemon juice
1 clove of garlic, finely diced
1 tablespoon olive oil
salt and pepper, to taste
¼ cup chopped parsley, for garnish

Directions: Heat oven to 450 degrees. Place chickpeas in a large bowl. Thinly slice the cauliflower florets and add to the bowl with tomatoes and lemon juice. Add the olive oil, garlic, and salt and pepper to the bowl and toss to coat. Line a baking sheet with parchment paper and spread the mixture in a single layer. Cook for 25 to 30 minutes, stirring halfway through. Top with parsley, if desired and serve as a side dish to your favorite meal.  Serves 4. 

Nutritional Info Per Serving
Calories: 106   Protein: 4g  Carbs: 14g

Hummus - 2 Ways

Edamame Hummus Ingredients:
1 can garbanzo beans, drained and rinsed
1 cup frozen edamame, thawed
2 tablespoons lemon juice
1 tablespoon tahini
½ clove minced garlic
1 tablespoon Dijon mustard
1 tablespoon rice vinegar
1 teaspoon sea salt, divided
1 cup fresh spinach leaves
1/4 cup olive oil

Directions: Add all ingredients to a food processor and puree, scraping down the sides as necessary and pulsing until smooth. Makes 8 servings. 
Nutritional Info Per Serving:
Calories: 162   Protein: 9g  Carbs: 18g

Sweet Potato Hummus Ingredients:
1 cup sweet potatoes, peeled, diced and steamed
1 can garbanzo beans, rinsed
2 tbsp lemon juice
¼ cup tahini
2 cloves minced garlic
1 tbsp extra virgin olive oil
½ tsp cumin
1 tsp salt

Directions: Add all ingredients to a food processor and puree, scraping down the sides as necessary and pulsing until smooth. Makes 8 servings. 
Nutritional Info Per Serving
Calories: 140   Protein: 7g  Carbs: 8g

Oven Baked Carrot Fries

Ingredients:
1 pound carrots, peeled (about 10 carrots)
1 tbsp olive oil
½ tsp garlic powder
½ tsp parsley
salt and pepper to taste
Directions: Preheat oven to 400°. Washing and peel carrots, then cut into even sticks - about 3 inches long and ½ inch thick.  Put the cut carrots into a bowl and drizzle with olive oil and sprinkle with garlic powder, parsley, salt and peppers.  Toss the carrots to evenly coat with oil and spices.  Place the carrots in a single layer on cookie sheet lined with parchment paper. Place in oven and bake for 30 minutes, stirring and flipping halfway through.  Remove from the oven and allow to cool.  Serves 4.
Nutritional Info Per Serving
Calories: 76   Protein: 1g  Carbs: 11g

Loaded Sweet Potato Nachos

Ingredients:
6 medium sized sweet potatoes
1 T olive oil
1 lb. lean ground turkey
1 packet low-sodium taco seasoning
1 can black beans, rinsed and drained
1/2 cup diced peppers, any color
1/2 cup diced red onions
salt and pepper to taste

Directions: Preheat oven to 425 degrees.  Slice sweet potatoes 1/8 thick with mandolin or sharp knife. Place in a bowl and toss with olive oil, and season with salt and pepper.  Place on a baking sheet in a single layer.  Roast for 20 minutes, flipping halfway. Broil on high for 2-3 minutes, or until crisp.  While roasting, brown ground turkey in a skillet over medium heat. Once cooked, add taco seasoning, following instructions on packet. Once potatoes are crispy, layer with beans, taco meat, peppers and onions. Makes 6 servings.

Nutritional Info Per Serving
Calories:  295  Protein: 19g  Carbs: 35g

Berry Quinoa Salad

Ingredients:
1 protein pack from Betsy's Pantry: shrimp, chicken, or flank steak
1 cup cooked quinoa (1/2 cup uncooked)
1 cup fresh blueberries
1/2 cup slivered almonds
8 ounces fresh strawberries, hulled and diced
Citrus Dressing:
1/4 cup olive oil
2 tablespoons rice vinegar
3 tablespoons orange juice
3 tablespoons lime juice
2 teaspoons dijon mustard
1 tablespoon honey

Directions: Cook quinoa according to package direction and transfer to a large mixing bowl. Add slivered almonds, blueberries and diced strawberries; set bowl aside.  To a small bowl or a blender, add oil, vinegar, orange and lime juice, honey, and mustard. Blend or whisk until well combined. Pour over quinoa mixture and toss.  For best results, cover bowl with plastic wrap and chill for least 30 minutes before serving. For additional flavor, top with fresh mint leaves. Serves 4.
 
Nutritional Info Per Serving: (not including added protein):
Calories: 239   Protein: 3g   Carb: 25g

Chicken Stuffed Sweet Potato


Ingredients:
4 medium sweet potatoes
1 pound chicken breasts
1 tablespoon olive oil
1 clove garlic minced
1 shallot, diced
1 red bell pepper, diced
1 1/2 cups kale
1 1/2 cups baby spinach
1/4 cup green onions sliced thin
1/4 cup cilantro leaves
salt, pepper, and paprika to taste

Directions: Preheat oven to 375°F. Wrap each sweet potato in a foil and place on lined baking sheet. Bake on center rack of oven for 45 minutes, or until a knife can easily pierce through the flesh (larger potatoes may require additional cooking time).  Pat chicken breasts dry with paper towels and season both sides with salt, pepper, and paprika. Heat 1 tbsp of oil in a large pan over medium-high heat. Carefully add the chicken breast and cook for 6 minutes on each side, or until no longer pink. Remove from pan and allow to rest and cool slightly. Chop the chicken into ½ inch cubes. Heat the same pan to medium. Add the garlic and shallot, stirring for 1 minute until fragrant. Add the bell pepper and cook 2 minutes, stirring as needed. Add the kale and spinach and cook until just wilted, about 2 minutes and stirring continuously. Lightly season with salt and pepper to taste. Turn off heat and set aside.  Once sweet potatoes have cooked, carefully unwrap. Make cuts through the center of the potato to allow for stuffing, fluffing the potato with a fork before filling.  Evenly divide the sauteed vegetables into each sweet potato, and top with diced chicken. Garnish with green onions and cilantro as desired.  Serves 4. 

Nutritional Info Per Serving:
 
Calories: 300   Protein: 33g   Carb: 34g

Sweet Potato Bruschetta


Ingredients:
1 protein pack from Betsy's Pantry: shrimp, chicken, or flank steak
2 medium sweet potatoes
1 teaspoon paprika
1 tablespoon coconut oil, melted
5 small tomatoes, chopped
1 small red onion, diced
2 sprigs fresh basil
1 teaspoon cayenne pepper
1 teaspoon balsamic vinegar, plus extra for topping
salt and pepper to taste

Directions: Preheat oven to 350 degrees. Wash sweet potatoes and cut into 1 inch disks.  Coat with coconut oil, cayenne pepper and paprika.  Place sweet potatoes in single layer on baking sheet and bake for 20 minutes, turning after 10.  Combine red onion and tomato in a bowl, seasoning with balsamic vinegar, salt and pepper.  Mix in chopped protein of your choice.  Add a small amount of the mixture to each sweet potato round. Top with the fresh basil and drizzle with a small amount of balsamic vinegar.

Nutritional Info Per Serving
Calories: 90  Protein: 2g Carb: 16g