Summer Recipes
Posted By:Matt Weeks
Posted On:July, 02nd 2008
Category: Nutrition
 

Did you miss the cooking class with Chef Weeks this month?  If so, here are some of his recipes...

 

Black Bean and Corn Sala

INGREDIENTS

  • 1 tablespoon fresh lime juice
  • 1 teaspoon olive oil
  • ½  clove garlic, minced
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground cayenne pepper
  • 1/3 (15 ounce) can black beans, rinsed and drained
  • 1/4 cup frozen corn kernels
  • 1/8 avocado - peeled, pitted and diced
  • 1/8 red bell pepper, chopped
  • 1/3 tomatoes, chopped
  • 1 green onions, thinly sliced
  • 1 tablespoon chopped fresh cilantro (Oregano can be substituted)
  • ½ teaspoon ground cumin

DIRECTIONS

  1. Place lime juice, olive oil, garlic, salt, cayenne pepper, and cumin in a small jar. Cover with lid, and shake until ingredients are well mixed.
  2. In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.

Nutrition info per serving:

Calories: 140 calories                        Fat: 5 grams               Protein: 5 grams                     Carbs: 17 grams

 

 

Tomato and Mozzarella Salad with Fresh Basil

INGREDIENTS

·     1 ripe tomatoes, cut into wedges

·     3-1/2 ounces fresh mozzarella cheese, diced

·     1/4 red onion, sliced 

·     3 tablespoons balsamic vinegar

·     1 tablespoon chopped fresh basil

·     1 teaspoon black pepper

DIRECTIONS

1.  In a large bowl, combine the tomatoes, cheese, onion, vinegar, basil, and pepper. Toss and chill for 1 hour and serve. 

Nutrition info per serving:

Calories: 160 calories    Fat: 6 grams           Protein: 6 grams         Carbs: 19 grams 

 

Strawberry Spinach Salad

INGREDIENTS

·     1/8 (10 ounce) package fresh spinach, torn

·     1/3 cup sliced fresh strawberries

·     2 tablespoons and 2 teaspoons sliced fresh mushrooms

·     2 tablespoons of strawberry vinaigrette dressing

 

Strawberry Vinaigrette Ingredients

·     4 tablespoons canola oil

·     2-3 medium sized strawberries

·     1 tablespoon of balsamic vinegar

·     1 packet of splenda

·     Blend all ingredients in blender

DIRECTIONS

1.  In a large salad bowl, combine the spinach, strawberries, mushrooms. Drizzle with vinaigrette and toss to coat.

Nutrition info per serving

Salad: Calories: 20 calories  Fat: 0 grams    Protein: 2 grams  Carbs: 4 grams

Dressing: Calories: 60 calories   Fat: 7 grams   Protein: 0 grams   Carbs: 1 grams

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Curry Chicken Salad

 

 

Ingredients:

4 ounces:          Boneless, skinless chicken breast, cooked and chopped

¼ cup:              Red grapes, sliced

½ tbsp:            Toasted pecans, chopped

1 tsp:                Fresh dill, chopped

2 tbsp:              Fat Free mayonnaise

1/8 tsp:            Salt

2 tsp:                Curry powder

 

 

Directions:

1.  Combine ingredients in a mixing bowl, chill for at least 30 minutes and serve.

 

 

 

 

Nutrition info per serving:

Calories: 73 calories              Fat: 4 grams               Protein: 0 grams                     Carbs: 8 grams