Fruit Bruschetta

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YIELD: 20 SLICES
PREPARATION TIME: 15 MINUTES

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Fruit Bruschetta is perfect for Sunday brunch. Trick your friends into thinking you’re a master chef with this beautiful, yet quick and delicious dish with only 51 calories per serving!

Ingredients

• 1/2 cup low-fat cottage cheese or yogurt cheese
• 1 whole-grain baguette, sliced on the diagonal into 1/2-inch pieces
• 1/2 cup sliced fresh strawberries
• 1/2 cup fresh blueberries
• 1/2 cup raspberries
• 1 tin mandarin orange slices in their own juice, drained, juice reserved

Preparation

1. Preheat oven to 400ºF.
2. Prepare a baking sheet by lining with parchment paper.
3. Arrange slices of baguette on the baking sheet and toast the bread.
4. Mix cottage cheese or yogurt cheese with 2 Tbsp of the mandarin juice. If using cottage cheese, mash well to make smoother.
5. Once the bread is toasted, spread the cottage cheese or yogurt cheese on top of the hot toast.
6. Arrange toast on a serving platter, set strawberry slices on to and then distribute the rest of the fruit on top of the strawberries.

Crispy Chicken Bites

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YIELD: 6
PREPARATION TIME: 15 minutes
COOKING TIME: 10-15 minutes

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McDonald’s has nothing on these delicious nuggets. The crispy almond-based coating and yummy honey-mustard sauce will make this quick-dish a family favorite in no time.

Ingredients

• 3 boneless, skinless chicken breasts weighing about 6 oz. / 170 g each
• 1/4 cup / 60 ml of oat bran
• 1/4 cup / 60 ml of wheat germ
• 1 Tbsp / 15 ml coarsely ground flaxseed
• 1/4 cup / 60 ml coarsely ground almonds
• 1/2 tsp / 2 1/2 ml sea salt
• 1/2 tsp / 2 1/2 ml white pepper
• Pinch garlic powder
• 1/2 cup / 120 ml water or low-sodium chicken broth
• 1 large egg white, lightly beaten

Preparation

1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.

Clean-Eating Honey Mustard Sauce

Ingredients

• 1.5 tsp. honey
• 1 tbsp. Dijon mustard

Preparation

1. Mix well and enjoy!

Black Bean Salad

What is it about a black bean salad that practically shouts, “Summer potluck”? The mercury has been edging past a hundred degrees lately and we’ve been getting nostalgic for some of the picnic foods we remember having as kids. The basic structure of a black bean salad is black beans (canned or freshly made) with corn kernels (canned, frozen, or fresh). Parsley, basil or cilantro can add a bitter to the flavors. Tomatoes, lemon juice and or lime juice some acid. Jalapeno or cumin will give it a kick, and avocado and olive oil will smooth it down.

Enjoy Summer!!

Ingredients:

• 1 (15 ounce) can of black beans, thoroughly rinsed, and drained (or 1 ½ cup of freshly cooked black beans)
• 1 ½ cups frozen corn, defrosted (or fresh corn, parboiled, drained and cooled)
• ½ cup chopped green onions or shallots
• 2 fresh jalapeño peppers, seeded and minced, or 1 whole pickled jalapeño pepper, minced (not seeded)
• 3 fresh plum tomatoes, seeded and chopped
• 1 avocado, peeled, seeded, and cut into chunks
• ½ cup fresh chopped cilantro
• ¼ cup fresh chopped basil
• 2 Tbsp lime juice (about the amount of juice from one lime)
• 1 Tbsp olive oil
• ½ to 1 teaspoon of sugar (to taste)
• Salt and pepper to taste

Method:

Make sure to rinse and drain the beans, if you are using canned beans.

In a large bowl, combine the beans, corn, onions, jalapeno chile peppers, tomatoes, avocado, cilantro, basil, lime juice and olive oil. Add sugar and salt and pepper to taste. (The sugar will help balance the acidity from the tomatoes and lime juice.) Chill before serving. Serves 6 to 8.

Eat-Clean Egg Salad

Serving Size: 1 cup of Egg Salad

Egg Salad is the perfect school lunch! It’s hearty, tasty and takes no time at all to prepare, so keep this one in mind for fall! Trade the fatty, mayonnaise-laden version for this recipe from the book, The Eat-Clean Diet for Family and Kids!  Make sure to pack it in a cooler.

Ingredients

• 1/4 cup / 60 ml fat-free cottage cheese
• 1 Tbsp / 15 ml skim milk
• 1 tsp / 5 ml mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp / 30 ml chopped green onion
• 2 Tbsp / 30 ml chopped celery
• Dash curry powder
• 1/4 tsp / 1 ml sea salt

Preparation

1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
2. Blend remaining ingredients except egg whites with cottage cheese mixture.
3. Add diced egg whites to cottage cheese mixture. Mix well.

Recipe Of The Week

Whole Wheat Waffles

Nutritional Info: – Number of Servings: 5

• Fat: 2.9g
• Carbohydrates: 38.8g
• Calories: 216.3
• Protein: 11.1g

Ingredients

1-3/4 cup whole wheat flour
1/2 tsp of salt
1 tbsp baking powder
2 egg yolks
2 egg whites
1-3/4 cup skim milk
1/2 cup unsweetened applesauce
3 tsp Splenda
1 tsp vanilla extract

Directions

• In a large mixing bowl stir flour, baking powder, Splenda and salt.
• In a small mixing bowl beat egg yolks, milk, vanilla and applesauce.
• Add to the flour mixture all at once.
• Stir mixture until blended.
• In small mixer bowl beat egg whites until stiff peaks form. Gently fold beaten egg whites into original mixture and do not over mix.
• Pour batter onto preheated waffle maker which has been sprayed with non-fat cooking spray.
• They take about 3-5 minutes depending on your waffle maker.
• To keep waffles warm while making the batch, turn oven on to 200 and place the cooked waffles on the wire rack.
• These waffles freeze well and will reheat in a toaster. This is a much healthier choice than frozen ones from the grocery.

Enjoy Clean Healthy Eating!

Grilled Sweet-N-Sour Chicken Packets

With Rice

Nutritional Info Per Serving (4 Servings):

• Fat: 3.6g
• Carbohydrates: 61.6g
• Calories: 541.3
• Protein: 58.8g

Ingredients

4 boneless skinless chicken breasts (about 1 1/4 lb)
1/2 cup sweet-and-sour sauce
1 can (8 oz) pineapple chunks, drained
1/2 medium green pepper, cut into strips
1/2 medium yellow pepper, cut into strips
1/2 medium red pepper, cut into strips
1/2 small onion, cut into small wedges
1/2 cup (dry) white rice
1/2 cup (dry) brown rice

Directions

1. Heat gas or charcoal grill. Cut four 18×12-inch pieces of heavy-duty foil; spray with cooking spray.
   2. Cook rice according to directions.
   3. On one side of each foil piece, place 1 chicken breast. Top each with 1 tablespoon sweet-and-sour sauce and one-fourth of the pineapple, bell pepper and onion. Top with remaining sauce.
   4. Fold foil over chicken and vegetables so edges meet. Seal edges, making tight 1/2-inch fold; fold again. Allow space on sides for heat expansion. 5. When grill is heated, place packets on gas grill over medium heat or on charcoal grill over medium coals; cover grill. Cook 15 to 20 minutes, rotating packets 1/2 turn after 10 minutes, until juice of chicken is clear when center of thickest part is cut (170°F). Place packets on plates. Cut Fold back foil. Serve over rice.

Enjoy Healthy Summer Eating!!