health corner: recipes

These are a few of Jim's favorite recipes. They are low in fat, high in protein and incorporate quality carbs (natural sugars and whole grains). Plus, they are quick and convenient! Enjoy.

Want more recipes? Get Jim's Fit-In-30 Plan today to have access to many more healthy recipes.

Breakfast

Peach Pizzazz Protein Shake / Fruit Smoothie
Servings: 1-2
Preparation time: <5 minutes
Ingredients:
1 cup frozen peach slices
1/2 cup organic vanilla yogurt, low-fat or non-fat
1/2 cup cold water
1 scoop vanilla whey protein powder
1 tsp flax seeds

Directions:
1. Add 1 tsp of flaxseeds to the blender
2. Using the measuring spoon, scoop 1/2 cup of yogurt directly from the yogurt container and put it in the blender.
3. Fill the measuring spoon with 1/2 cup water and put it in the blender.
4. Using the measuring spoon, put 1 cup of peach slices into the blender.
5. Add 1 scoop of whey protein powder.
6. Blend until smooth. Pour into a glass or travel mug and serve.
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Lunch

Mediterranean Grilled Vegetable Salad
Servings: 4
Preparation time: 15 minutes
Ingredients:
Olive oil cooking spray
2 red or green peppers
2 medium zucchini
Salt and pepper to taste
1 small red onion
1 medium garlic clove
I can diced tomatoes
I can white beans
8 ounced lowfat fresh mozzarella
2 Tbsp chopped fresh basil or parsley
1/4 cup prepared balsamic vinaigrette

Directions:
Preheat the broiler.Mist a jelly roll pan with olive oil spray. Cut the peppers into 1/2 inch pieces. Trim the zucchini and cut into 1/2 pieces. Combine the peppers and zucchini in the jelly roll pan, spray with olive oil spray, and season with salt and pepper. Broil 4 to 5 inches from the heat for 5-7 minutes, or until softened and starting to brown. Remove from the oven and transfer to a serving bowl. While the peppers and zucchini are cooking, chop the red inion. Crush the garlic in a garlic press. Drain the tomatoes. Drain and rinse the beans. Chop the mozarella into cubes. Chop enough basil or parsley to measure 2 tablespoons. Add the tomatoes, beans, mozzarella, garlic, basil, and vinaigrette to the vegetables and toss well until throughly combined. Season generously with salt and pepper.
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Dinner

Herb-Crusted Tilapia With Rice Pilaf
Servings: 4
Preparation time: 8-10 minutes
Ingredients:
Nonstick cooking spray
Salt and ground black pepper
4 (5-ounce) Tilapia fillets, about
1 inch thick
2 Tbsp chopped fresh basil
2 Tbsp chopped fresh mint
1 tsp dried mustard
3 tsp olive oil, divided
2 shallots, minced
2 cloves garlic, minced
1 cup instant brown rice
1 & 1/4 cups reduced-sodium chicken
broth, vegetable broth or water
1/4 cup roasted soybeans
*Note: Feel free to use other types of fish, such as trout, cod and halibit.

Directions:
Preheat oven to 425[degrees] F. Coat a baking sheet with cooking spray.
Salt and pepper both sides of fish, to taste. In a small bowl, combine basil, mint, mustard and 1 tsp of oil. Mix well and rub over both sides of fish. Transfer fish to prepared pan and roast 10-12 minutes, until fork-is tender (no turning of fish necessary).
Source: Shape Magazine
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Snacks

Tortilla Roll-Ups
Servings: 12 rollups
Preparation time: 5 minutes
Ingredients:
8 oz. nonfat cream cheese
8 oz. nonfat sour cream
5 green onions with tops, chopped
7 oz. chopped green chilies
2 tablespoons chopped black olives, or to taste
1 cup grated nonfat cheddar cheese
12 Whole Wheat tortillas, 6 inches each

Directions:
In food processor, blend cream cheese, sour cream, green onions, chilies, olives and cheddar cheese. Spread mixture on tortillas and roll up. Roll tortillas in damp paper towels and place in resealable plastic bags. Chill.

To serve, cut into 1-inch pieces.
Source: www.cdkitchen.com
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Desserts

Fondue Fantasy
Servings: 25 chocolate tipped strawberries
Preparation time: < 5 minutes
Ingredients:
2 baskets fresh strawberries with stems
1 jar of sugar free, fat free Walden Farm’s dipping chocolate (found @ Farm Fresh).

Directions:
Wash strawberries, keeping stems intact. Melt chocolate according to directions on jar; for microwave recipe, warm chocolate at medium power in 30 second increments until it’s hot and melted. Dip just the tips of berries into melted chocolate and wait briefly for the chocolate to harden. Set on an attractive glass desert dish and serve immediately or chill to enjoy later.
Source: Muscle & Fitness
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Fit-In-30 PlanGet more of Jim's favorite healthy recipes in his book, Fit-In-30 Plan.