Rock n Roll Wraps
3 ounces fat-free or light cream cheese
3 tablespoons salsa
2 tablespoons sliced green onion
2 teaspoons Dijon mustard
4 8-inch nonfat or low-fat flour tortillas
1 1/3 cups of shredded lettuce
6 ounces thinly sliced roasted turkey or chicken breast (skin removed)
1/4 cup of shredded nonfat or reduced-fat Cheddar cheese
4 strips red bell pepper, about 1/4 inch wide
In a small bowl, combine cream cheese, salsa, green onion and mustard and stir.
To assemble, spread 2 tablespoons of mixture over each tortilla. Layer 1/3 cup lettuce, one-fourth of the turkey, 1 tablespoon Cheddar and 1 red
pepper strip over cream cheese mixture. Roll tortilla. Wrap tightly in plastic wrap and refrigerate for several hours or until serving time. Cut each tortilla roll into fourths.
Serves 4
Cheer for Chinese Chicken Coleslaw
1/2 - Head of Cabbage (chopped)
5 - Carrots (shredded)
2 - Boneless, skinless chicken breasts (boiled & shredded)
1 - Can of pineapple chunks
1 - Package low-fat "Ramen" type crunchy noodles
Dressing:
Equal parts: Sesame oil, rice wine, vinegar & liquid amino's or low-salt soy sauce. Mix
ingredients in shaker. Pour over the above ingredients and mix altogether. Serve chilled.
Serves ?
4 - Wheat tortilla shells
1/2 - Bag of prewashed spinach
1/2 Cup - Sliced summer squash, zucchini and/or mushrooms
1/2 Cup - Shredded cheese
Salsa
Lay two flour tortilla's on counter fill with spinach, sliced squash, zucchini and/or mushrooms.
Sprinkle with shredded cheese and top with remaining two flour tortilla's. Warm in microwave oven for 2-3 minutes or until cheese is melted. Serve with salsa.
Serves 2
Blakely’s Shake, Rattle & Bake Chicken Bites
1 3/4 cups - Seasoned bread crumbs
1/4 cup - Grated Parmesan cheese
3 Tbsp. - Butter (melted)
1/4 cup - Buttermilk
1/4 tsp. - Black pepper
2 - Boneless, skinless chicken breasts
Vegetable spray
Preheat oven to 450 F. Place seasoned bread crumbs into plastic bag, add Parmesan cheese, close bag and shake, shake, shake. Place melted butter, buttermilk and pepper in bowl. Stir
well and set aside. Rinse chicken and pat dry. Cut chicken into bite sized pieces. Dip chicken pieces into bowl with liquid mixture, shake off excess liquids and place into plastic bag and
shake, shake, shake until coated evenly. Spray cookie sheet with vegetable spray. Place chicken pieces onto greased cookie sheet and bake 4-5 minutes. Flip pieces and bake for an additional 4-5 minutes or until golden brown.
Serves 3-4
2 - Wheat tortilla shells
8 ounces of soft cream cheese
1/4 cup - chopped and drained chilies
1/4 cup - chopped and drained and black olives
Spread soft cream cheese over the two wheat tortilla's. Sprinkle with chilies and black olives.
Roll up the tortilla's and slice each one into 6-8 pieces. Dip into salsa.
Serves 2-3
2 - Whole wheat English muffins
4 Tbsp. of tomato sauce
4 ounces of shredded Mozzarella cheese
Pizza toppings: onion, mushroom, pineapple, ham, black olives etc.
Spread 1 Tbsp. of tomato sauce onto each English muffin half. Sprinkle with shredded
Mozzarella cheese and top with favorite topping. Bake in toaster over for 2-3 minutes or until cheese is melted golden brown.
Serves 2
Cutty’s Coconutty Tropical Fruit Salad
1 cup - Chopped (1/2 inch cubes) Honeydew melon
1 cup - Chopped (1/2 inch cubes) Cantaloupe
1 - 16 ounce can of Pineapple chunks
2 - Banana's sliced
1/2 cup of sliced Almonds
1/8 cup - of coconut
Mix together the Honeydew melon, Cantaloupe, Pineapple (keep part of the juice and pour into the fruit salad), Banana's, almonds and coconut.
Serve chilled.
Serves ?
Here’s some delicious, healthy, and easy to make recipes you can try at home. We’ll be adding to this list, so be sure to check back. And if you have a great, healthy recipe you want to share, just email it to us here at the show. We always love to hear from you!
Rock n Roll Wraps Cheer for Chinese Chicken Coleslaw Cutty’s Quick Quesadillas
Blakely’s Shake, Rattle & Bake Chicken Bites Greg’s Grand Pinwheels Mighty Pizza Muffins
Cutty’s Coconutty Tropical Fruit Salad
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