Cayenne Dusted Scallops with Orange Fennel Salad

Cayenne Dusted Scallops With Orange Fennel Salad

Hands-on Time: 20 minutes
Total Time: 25 minutes

INGREDIENTS:

1 large orange
1/4 cup olive oil, divided
2 tbsp champagne vinegar
1 tsp raw honey
1 bulb fennel, cored and thinly sliced
4 cups loosely packed baby arugula
3 tbsp potato flour
1 tsp ground cayenne pepper
1 lb sea scallops, muscle removed
1/8 tsp each sea salt and fresh ground black pepper

INSTRUCTIONS:

Using a sharp knife, slice off top and bottom of orange. Set orange on 1 sliced end and using downward strokes following the curve of the fruit, remove peel and pith and discard. Working over a large bowl to catch juices, gently cut between membranes and remove segments into bowl. Squeeze remaining membrane over bowl to release any juices. To bowl, add 2 tbsp oil, vinegar and honey, and stir. Add fennel then arugula over top. (NOTE: Wait until ready to serve before tossing.)
In a shallow dish, combine flour and cayenne. Dredge each scallop through flour mixture, flipping once, to coat. Discard remaining flour. In a large skillet on medium-high, heat 1 tbsp oil. Working in batches, cook scallops until well browned and firm, about 2 to 3 minutes per side, being careful not to overcook. Add remaining 1 tbsp oil between batches. Toss salad and season with salt and pepper. Divide salad among serving plates and top with scallops.

Nutrients per serving: (4 scallops and 1 cup salad): calories: 247, total fat: 11 g, sat. fat: 2 g, monounsaturated fat: 7.5 g, polyunsaturated fat: 1 g, carbs: 22 g, fiber: 4 g, sugars: 8 g, protein: 16 g, sodium: 545 mg, cholesterol: 27 mg

Mexican Chicken & Cheesy Tortellini Soup

Serves: 4
Hands-on Time: 20 minutes
Total Time: 20 minutes

INGREDIENTS:

1 14 1/2-oz BPA-free can unsalted diced tomatoes
4 cups low-sodium chicken broth
1 9-oz package fresh whole-wheat cheese tortellini
3/4 lb boneless, skinless chicken breasts, thinly sliced
1 1/2 cups frozen corn kernels
Juice of 1 lime
1/2 cup fresh cilantro (leaves and thin stems), chopped
1/2 tsp fresh ground black pepper
2 ozqueso fresco cheese

INSTRUCTIONS:

To a large saucepan, add tomatoes and broth; cover and bring to a boil. Add tortellini and return to a boil. Reduce heat to medium-high, cover and cook for 5 minutes, stirring occasionally. (TIMESAVING TIP: Chop cilantro and slice chicken while tortellini simmers.) To saucepan, add chicken and return to a boil. Cover and simmer until chicken is cooked through, about 3 minutes, stirring occasionally.
Add corn and stir until heated through, about 30 seconds. Remove from heat and stir in lime juice, cilantro and pepper. Divide among serving bowls and crumble cheese evenly over top.

Nutrients per serving (1 3/4 cups): calories: 460, total fat: 14 g, sat. fat: 5 g, monounsaturated fat: 2 g, polyunsaturated fat: 1 g, carbs: 45 g, fiber: 7 g, sugars: 8 g, protein: 38.5 g, sodium: 519 mg, cholesterol: 111 mg

Shrimp, Mango & Black Bean Salad With Orange Vinaigrette

Serves: 4
Hands-on Time: 20 minutes
Total Time: 20 minutes

INGREDIENTS:

1 15-oz BPA-free can unsalted black beans, drained and rinsed
1 large mango, peeled and chopped
1/2 small red onion, thinly sliced
4 cups packed chopped romaine lettuce
2 cups packed shredded red cabbage (TIME-SAVING TIP: Buy pre-chopped and shredded veggies.)
1 lb frozen cooked medium shrimp, thawed

VINAIGRETTE

3 tbsp safflower oil
2 tbsp fresh orange juice
4 tsp white wine vinegar
1 tsp Dijon mustard
1 tsp raw honey (TRY: Wholesome Sweeteners Organic Raw Honey)
1/4 tsp sea salt

INSTRUCTIONS:

Prepare vinaigrette: In a small jar with a tight-fitting lid, combine all vinaigrette ingredients. Shake vigorously, until emulsified. (Alternatively, whisk ingredients together in a medium bowl.)
In a large bowl, combine beans, mango, onion, lettuce and cabbage. Add dressing and toss well. Divide among serving plates and top evenly with shrimp.

Nutrients per serving (1/4 of salad): calories: 381, total fat: 11 g, sat. fat: 1 g, monounsaturated fat: 2 g, polyunsaturated fat: 8 g, carbs: 38.5 g, fiber: 8.5 g, sugars: 18 g, protein: 35 g, sodium: 303 mg, cholesterol: 214 mg

Sausage & Arugula Pita Pizza

Serves: 4
Hands-on Time: 10 minutes
Total Time: 15 minutes

INGREDIENTS:

4 whole-grain pitas (about 7-inch diameter) (TIP: If you’re looking to cut carbs or sodium, you can use 2 whole-grain pitas and cut each in half horizontally.)
3/4 cup unsalted tomato sauce
1 cup whole-milk ricotta cheese
2 oz grated mozzarella cheese
2 all-natural Italian-style cooked chicken sausages, thinly sliced
2 cups baby arugula leaves

INSTRUCTIONS:

Arrange a rack in center of oven, about 8 inches away from top heat source, and preheat broiler to high. (TIME-SAVING TIP: Turn on the broiler before doing any other prep so that it’s ready when you are.) On each pita, spread 3 tbsp tomato sauce all the way to the edges. Top evenly with dollops of ricotta, mozzarella, sausage and arugula.
Place pita pizzas on a large rimmed baking sheet and broil until sausage is heated through and mozzarella is lightly browned, 5 to 7 minutes, reversing position of baking sheet about halfway through.

Nutrients per serving (1 pita pizza): calories: 291, total fat: 17 g, sat. fat: 8 g, monounsaturated fat: 6 g, polyunsaturated fat: 2 g, carbs: 19 g, fiber: 4 g, sugars: 2.5 g, protein: 24.5 g, sodium: 539 mg, cholesterol: 78 mg

No-Bake Maca Brownies

Makes 25 bites
Hands-on Time: 15 minutes
Total Time: 15 minutes (plus freezing time)

INGREDIENTS:

2 cups pitted dates
1 cup almond meal
1 cup unsweetened shredded coconut (TRY: NOW Foods Unsweetened Shredded Organic Coconut)
1/2 cup cacao nibs
1/2 cup ground chia seeds
1/4 cup maca powder (TRY: Navitas Naturals Raw Maca Powder)
1/4 cup unsweetened cacao powder
1 1/2 tsp ground cinnamon
1/2 tsp sea salt
1/4 cup pure maple syrup

INSTRUCTIONS:

To a food processor, add dates, almond meal, coconut and cacao nibs. Process for 1 to 2 minutes, until finely ground. Add chia, maca, cacao powder, cinnamon and salt and process again to combine, about 20 seconds. Add maple syrup and process again for 10 more seconds to combine (dough will be sticky). (NOTE: You may need to process in batches and combine in a large bowl depending on the size and capacity of your food processor.)
Line an 8-inch square baking dish with parchment paper. Transfer mixture to dish and press into an even layer with your hands. Transfer to freezer for 30 minutes, until firm. Lift brownies out of dish (using edges of parchment) and transfer to a cutting board. Cut into 25 squares. Keep refrigerated in an airtight container for up to 5 days or frozen for up to 1 month.

Nutrients per serving (1 bite): calories: 135, total fat: 7 g, sat. fat: 3 g, monounsaturated fat: 2 g, polyunsaturated fat: 1.5 g, carbs: 17 g, fiber: 6 g, sugars: 10 g, protein: 3 g, sodium: 43 mg, cholesterol: 0 mg

Chinese Chicken Salad with Brussels Sprouts

Serves: 4
Hands-on time: 10 minutes
Total time: 10 minutes

INGREDIENTS:

1 lb Brussels sprouts, damaged outer leaves discarded, ends trimmed and shredded using a food processor (TIP: When processing Brussels sprouts, the “S”-shaped blade tends to work better than the shredding disk.)
12 oz (2 1/2 packed cups) shredded or chopped cooked chicken breast
6 to 8 radishes, trimmed and thinly sliced
6 scallions, thinly sliced
4 clementines or tangerines, peeled and sectioned
1/4 cup toasted sliced unsalted almonds
3 tbsp rice vinegar
2 tbsp reduced sodium tamari
1 1/2 tbsp raw honey
1 tbsp safflower oil
1 1/2 tsp toasted sesame oil (NOTE: Toasted sesame oil is also referred to as Asian sesame oil.)
1 tbsp finely chopped fresh ginger

INSTRUCTIONS:

To a large bowl, add Brussels sprouts, chicken, radishes, scallions, clementines and almonds. Toss to combine. (MAKE AHEAD: Step One can be prepared up to 2 days in advance; refrigerate in an airtight container.)
In a small bowl, whisk together vinegar, tamari, honey, safflower oil and sesame oil until combined. Whisk in ginger. (MAKE AHEAD: Dressing can be made up to 2 days in advance and refrigerated in an airtight container or jar.) Pour over salad and toss well.

Nutrients per serving (2 1/4 cups Chinese Chicken Salad): Calories: 341, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 3 g, Carbs: 30 g, Fiber: 7 g, Sugars: 17 g, Protein: 33 g, Sodium: 102 mg, Cholesterol: 72 mg

Baked Parmesan Fries

Serves: 4
Hands-on time: 8 minutes
Total time: 23 minutes

INGREDIENTS:

1 lb Yukon gold or red potatoes, scrubbed and cut into 1/2-inch-thick strips
1 tbsp extra-virgin olive oil
2 tsp dried Italian seasoning
1/2 tsp garlic powder
1/4 to 1/2 tsp coarsely ground black pepper, to taste
Sea salt, to taste
1/4 cup grated Parmesan cheese

INSTRUCTIONS:

Preheat oven to 425°F. Line a large baking sheet with foil. Place potatoes on baking sheet, drizzle evenly with oil and sprinkle with Italian seasoning, garlic powder and pepper. Toss to coat, then arrange potatoes in a single layer. Bake in center of oven for 10 minutes, then flip and stir, and bake for 5 minutes more or until lightly golden.
Remove from oven. Sprinkle with salt and Parmesan. Serve immediately or at room temperature.

Nutrients per serving (2/3 cup Parmesan fries): Calories: 156, Total Fat: 5.5 g, Sat. Fat: 1.5 g, Carbs: 20 g, Fiber: 1 g, Sugars: 0 g, Protein: 6 g, Sodium: 162 mg, Cholesterol: 5 mg

Shrimp Scampi Flatbread

Serves: 4
Hands-on time: 20 minutes
Total time: 30 minutes

INGREDIENTS:

3/4 cup chickpea flour
2 tbsp milled flaxseeds
1/4 tsp sea salt
Olive oil cooking spray (TIP: When misting a piping-hot skillet as in this recipe, use an oil mister instead of a pressurized container.)
1 tbsp organic unsalted butter
1 shallot, chopped
3 cloves garlic, minced
1 lb raw shrimp, peeled, deveined andtails removed
1/4 cup white wine
1/2 cup grape tomatoes, halved
1/2 cup grated low-fat Parmesan cheese
2 tbsp chopped fresh parsley

INSTRUCTIONS:

Arrange 1 oven rack in middle and 1 rack in highest position. Place a 12-inch cast iron skillet on middle rack and heat oven to 450ºF. Heat skillet for 10 minutes.
Meanwhile, in a blender, combine flour, flaxseeds, 1 cup water and salt. Blend until smooth.
Remove skillet from oven and mist with cooking spray. Add flour mixture to skillet, carefully tilting as needed to completely cover bottom. Return to middle oven rack and bake for 10 minutes.
Meanwhile, in a separate skillet, heat butter on medium. Add shallot and sauté, stirring often, until soft, about 3 minutes. Add garlic and sauté until fragrant, about 1 minute. Add shrimp and cook, turning once, until just opaque, 2 to 4 minutes. Increase heat to high and add wine. Cook, stirring, for 2 minutes, until liquid evaporates.
Carefully remove skillet from oven and heat broiler on high. Top crust with tomatoes, shrimp mixture and Parmesan. Transfer to top rack and broil until browned and edges are crisp, about 5 minutes. Sprinkle with parsley and slice into 8 wedges.

Nutrients per serving (2 wedges):Calories: 300, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g,Carbs: 19 g, Fiber: 3 g, Sugars: 4 g, Protein: 31 g, Sodium: 455 mg, Cholesterol: 189 mg

Blueberry-Banana Oatmeal Sundae

Serves: 3
Hands-on time: 10 minutes
Total time: 10 minutes (plus chilling time)

INGREDIENTS:

3/4 cup old-fashioned rolled oats
1/4 cup shredded unsweetened coconut
2 tbsp ground flaxseeds
2/3 cup nonfat plain Greek yogurt
2/3 cup plain unsweetened almond milk
1 tbsp pure maple syrup
1/2 tsp ground cinnamon
1 banana, peeled and cut into 1-inch chunks
2/3 cup blueberries, fresh or frozen

INSTRUCTIONS:

In a medium bowl, whisk oats, coconut and flaxseeds. Add yogurt, milk, maple syrup and cinnamon and stir to combine. Cover with plastic wrap and refrigerate overnight (8 to 16 hours).
Meanwhile, in a small container, combine banana and blueberries. Cover and freeze overnight (8 hours minimum). If using frozen blueberries, add to banana mixture in Step 3.
In a food processor or blender, blend banana-blueberry mixture, stopping to scrape down sides of bowl, until smooth and creamy. In small bowls or clear glasses, layer oatmeal mixture and banana-blueberry mixture, dividing evenly.

Nutrients per oatmeal sundae: Calories: 265, Total Fats: 9 g, Sat. Fat: 4.5 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 2 g, Carbs: 38 g, Fiber: 6 g, Protein 10 g, Sugars: 15 g, Sodium: 67 mg, Cholesterol: 0 mg

Turkey Tenderloin With Apricot-Ginger Relish

Serves: 4
Hands-on time: 20 minutes
Total time: 30 minutes

INGREDIENTS:

1 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp sea salt, divided
1/8 tsp ground cayenne pepper
1 lb turkey tenderloin, trimmed of visible fat
2 tsp high-heat cooking oil (such as sunflower, safflower, peanut, or grape seed oil)
2 yellow summer squash, halved lengthwise
1 tsp olive oil
1/4 tsp fresh ground black pepper

RELISH

2 ripe apricots or peaches, pitted and diced
1 packet stevia
1 tsp lemon zest
Juice 1/2 lemon
1/4 cup finely diced red onion
3 tbsp chopped fresh mint or cilantro
1 tbsp white balsamic or white wine vinegar
2 tsp peeled and finely grated fresh ginger

INSTRUCTIONS:

In a small bowl, combine paprika, cumin, 1/4 tsp salt and cayenne. Sprinkle evenly on all sides of turkey.
Heat a large grill pan on medium and brush with cooking oil. Add turkey and cook, turning occasionally, for 10 minutes. Brush squash with olive oil and add to sides of pan. Cook, turning both turkey and squash occasionally, for 15 minutes or until turkey is slightly pink in center. (NOTE: Turkey will continue to cook while resting.) Remove from heat. Season squash with remaining 1/4 tsp salt and black pepper. Transfer turkey to cutting board and let rest for 5 minutes. Thinly slice turkey.
Meanwhile, in a small bowl, combine relish ingredients. Divide turkey, squash and relish among serving plates.

Nutrients per serving (3 oz turkey tenderloin, 1/2 squash, 1/3 cup relish): Calories: 189, Total Fat: 5 g, Sat. Fat: 0.5 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 2 g, Carbs: 9 g, Fiber: 2 g, Sugars: 5 g, Protein: 30 g, Sodium: 310 mg, Cholesterol: 45 mg

Stress-Busting Juice

This soothing juice will get you de-stressed after a long day, thanks to nutrients such as folic acid, which helps create dopamine, a neurotransmitter associated with pleasure.

Serves: 2
Hands-on time: 10 minutes
Total time: 15 minutes

INGREDIENTS:

1 chamomile tea bag
2 oranges, peeled
1 cucumber, with peel
1 head romaine lettuce, trimmed
20 mint leaves

INSTRUCTIONS:

To a small heat-proof cup, pour 1/2 cup boiling water. Add tea bag and steep for 3 to 5 minutes. Remove tea bag and transfer tea to freezer to cool, about 5 minutes.
Meanwhile, using a juicer, process remaining ingredients into juice. Combine tea with juice mixture.

Nutrients per serving (2 cups Stress-Busting Juice): Calories: 105, Total Fat: 0.5 g, Sat. Fat: 0 g, Carbs: 24 g, Fiber: 7 g, Sugars: 17 g, Protein: 4 g, Sodium: 10 mg, Cholesterol: 0 mg

Breakfast Banana Split

Serves: 4
Hands-on time: 5 minutes
Total time: 5 minutes

INGREDIENTS:

4 medium bananas
2 cups 1% cottage cheese
6 tbsp all-fruit strawberry jam
1/4 cup roasted peanuts, chopped
1/8 tsp sea salt

INSTRUCTIONS:
Peel and cut each banana in half lengthwise. Place 2 banana halves in a shallow dish or bowl (or a deep traveling container if you’re off to work). Using an ice cream scooper, place 1/2 cup cottage cheese over center of banana and top with 1 1/2 tbsp jam, 1 tbsp peanuts and pinch of salt. Repeat with remaining ingredients to assemble 3 more Breakfast Banana Splits. Serve immediately.

Nutrients per banana split: Calories: 255, Total Fat: 6 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 2.5 g, Polyunsaturated Fat: 1.5 g, Carbs: 44 g, Fiber: 4 g, Sugars: 25 g, Protein: 17 g, Sodium: 460 mg, Cholesterol: 4.5 mg

Vegetarian Hash

Serves: 6
Hands-on time: 15 minutes
Total time: 25 minutes

INGREDIENTS:

3/4 lb small new potatoes, left unpeeled
1 small acorn squash, peeled and cut into 1/4-inch pieces
1 tsp fresh rosemary, chopped, divided
1/2 tsp sea salt, divided
1/2 tsp fresh ground black pepper, divided
Olive oil cooking spray
4 tsp olive oil, divided
2 shallots, minced
2 cups broccoli, shredded
1/3 cup each red and green bell pepper, thinly sliced
2 tsp fresh lemon juice

INSTRUCTIONS:

Preheat oven to 425 F. In a bowl, lightly toss potatoes and squash with 1/2 tsp rosemary, 1/4 tsp salt and 1/4 tsp black pepper. Place on a baking sheet misted with cooking spray. Drizzle with 2 tsp oil, tossing gently. Bake for 25 minutes or until tender, stirring every 10 minutes.
Heat remaining 2 tsp oil in a large nonstick skillet over medium-high. Saute shallots, broccoli and bell peppers for 1 minute. Add potato-squash mixture and cook for 5 minutes or until heated. Sprinkle with lemon juice, remaining 1/2 tsp rosemary, 1/4 tsp salt and 1/4 tsp black pepper and heat through.

Traditional Twist Mac & Cheese

Serves: 6
Hands-on time: 15 minutes
Total time: 20 minutes

INGREDIENTS:

3 cups whole-grain elbow macaroni
1 1/2 tsp olive oil
1 1/2 tsp natural olive oil buttery spread or organic unsalted butter
1 small yellow onion, finely sliced
3 oz extra-lean, uncured, roasted ham, finely diced
2 ozcremini mushrooms, sliced
1 tbsp brown-rice flour
1/4 tsp each sea salt and fresh ground black pepper
1 tbsp Dijon mustard
2 cups 1% milk, divided
1 cup grated low-fat Swiss cheese
Fresh micro herbs for garnish, optional

INSTRUCTIONS:

Bring a large pot of water to a boil on high. Add macaroni and cook according to package directions. Drain and return macaroni to pot, covering to keep warm.
Meanwhile, in a large saucepan, heat oil and buttery spread on medium-high. Add onion and sauté, stirring occasionally, until soft and translucent, 2 to 3 minutes. Add ham and sauté, stirring occasionally, for 2 minutes. Add mushrooms and sauté until browned, about 4 minutes. Sprinkle with flour, salt and pepper and cook for 1 minute, stirring constantly. Add Dijon and 1 cup milk, stirring constantly. Gradually add remaining milk, stirring after each addition. Continue cooking until slightly thickened, 1 to 2 minutes. Remove from heat and add cheese, stirring until compeltely melted. Add macaroni and stir until well combined. If desired, garnish with herbs and serve.

Nutrients per 1 1/8-cup serving: Calories: 299, Total Fat: 5 g, Sat. Fat: 2 g, Carbs: 48 g, Fiber: 5 g, Sugars: 5 g, Protein: 19 g, Sodium: 376 mg, Cholesterol: 20 mg