Recipes: Week 4
Chicken Soup with Kale
Serves: 1
Prep Time: 5 minutes
Cook Time: 10 minutes
2 tsp olive oil
1 cup chopped kale
2 cups vegetable broth
3/4 cup frozen peas and carrots
4 oz grilled chicken breast, diced
1/2 cup canned black beans (rinsed and drained)
1) Heat oil in a small saucepan over medium heat
2) Add kale and cook for 3-4 minutes until kale begins to become tender
3) Add vegetable broth, raise heat to medium high and bring to a simmer
4) Add remaining ingredients to soup and cook for an additional 5 minutes or until heated as desired
Tuna Pasta Salad
Serves: 1
Prep Time: 20 minutes
Cook Time: 10 minutes
2 oz dry whole wheat penne pasta
3 oz chunk light tuna in water, drained
1/4 cup chopped carrot
1 Tbs chopped scallion
1 Tbs light mayonnaise
1) Cook pasta according to package directions, drain and set aside to cool
2) In a medium bowl combine tuna, carrot, scallion and mayonnaise; season with salt and pepper to taste.
3) Add cooked pasta and toss to combine
Roasted Eggplant Dip
Serves: 1
Prep Time: 10 minutes
Cook Time: 20 minutes
2 cups eggplant (peeled and chopped)
1 cup chopped red bell pepper
1 clove garlic
1 Tbs chopped fresh parsley
1) Preheat oven to 400 F.
2) Place eggplant and pepper on a baking sheet and drizzle with olive oil and roast for 20 minutes or until vegetables are tender
3) Transfer eggplant mixture to a food processor
4) Add garlic and parsley and pulse until smooth
5) Season with salt and pepper to taste
Shrimp with Coconut Rice
Serves: 1
Prep Time: 15 minutes
Cook Time: 35 minutes
1/4 cup dry long grain brown rice
1/4 cup lite coconut milk
3/4 cup water
1 Tbs olive oil
5 oz raw shrimp
1 Tbs reduced sodium soy sauce
1 tsp honey
1 Tbs chopped scallion
1) In a small saucepan, combine rice, coconut milk and water; stir, cover and bring to a boil. Cover, reduce heat to low and simmer for 25-30 minutes until rice is tender
2) Heat oil in a small skillet. Add shrimp and sauté for 2-3 minutes per side
3) Add soy sauce and honey and continue to cook for an additional 2 minutes or until shrimp is completely cooked
4) Serve shrimp with cooked rice, garnish with chopped scallion
