November 2012

Baked Sweet Potato Fries

Ingredients:
1 sweet potato
cooking spray
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/8 teaspoon black pepper

Directions:
Preheat the oven to 500 degrees. Peel and chop potato into medium sized wedges. In a medium bowl mix sugar, salt, red pepper and black pepper. Arrange potatoes on a baking sheet in one single layer. Bake for 20 minutes, then flip and bake for 15 more minutes or until golden and crispy.

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, by Lily Lopera

Spinach Chicken alla Parmigiana

Ingredients:

8 thin chicken cutlets

1/2 cup whole wheat Italian seasoned breadcrumbs

1/4 cup grated parmesan cheese

6 tablespoons egg whites or egg beaters

6 oz part skim mozzarella

olive oil non-stick spray

1 cup spinach/cheese marinara sauce

salt and pepper to taste

Directions:

Wash and dry chicken and season with salt and pepper. Preheat the oven to 450 degrees and line cooking dish with foil. Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters in another bowl. Shred 1.5 oz of mozzarella cheese and combine with spinach (make sure you squeeze the spinach until it's completely dry) and 2 tbsp of egg beaters. Lay chicken down and spread 1 tablespoon of spinach mixture on each cutlet. Loosesly roll each one.

Dip Chicken rolls into egg mixture and roll it around breadcrumb bowl (no toothpicks needed). Place it facing down in the cooking dish. Repeat these steps with the remaining chicken. Cook for 25 minutes.

After chicken has cooked for 25 minutes, add marinara suce and cheese.

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, by Lily Lopera

Thai Crab Fried Rice

Ingredients:

6 cups of cooked brown rice

2 eggs

1 1/2 tbsp of fish sauce

2-3 chopped green onions

3-5 tbsp vegetable oil

1 tsp ground white pepper

1 cup crab meat (may use artificial crab meat)

3 limes

cilantro

Directions: Precook the brown rice.
For a dryer consistency, cook rice for a shorter amount of time at a higher temperature. Over medium to high heat, add 3 tbsp of oil to a large skillet and add garlic. Once garlic is golden, add rice to the skillet. Stir rice around until it has mixed with the oil, then the add crab meat and stir again. Make room in the center of the skillet and add a teaspoon of oil. Crack the first egg into this spot and scramble until it is fully cooked. Mix this egg into the rest of the rice. Follow these same steps with the second egg. Add fish sauce and ground pepper. Finally, turn the temperature off and add the fresh chopped onions and squeeze the two limes. Sprinkle cilantro on top and serve. For more flavor, add another lime.

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, by Lily Lopera

Salmon Tacos

Ingredients:
4 skinless salmon fillets
corn tortillas
1/4 cub olive oil
salt
pepper
2 limes
pico rico (see recipe below)
tin foil

Directions:
Rub each salmon with olive oil and sprinkle salt and pepper on both sides. Slice the limes into thin layers and place them on top of a tin foil square. Layer the salmon on top of the limes and fold the tin foil over the salmon until it's completely covered. Cook the salmon in the oven at 374 degrees for 25 minutes. On a skillet, heat each tortilla until it's slightly golden, add salmon and sprinkle pico rico! You can also add cabbage and low fat cheese for extra flavor.

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, by Lily Lopera

Guilt-Free Banana Ice Cream

Ingredients:
1 banana
1 scoop of reduced fat peanut butter
1/4 cup of almond vanilla milk

Directions:
1. Peel and dice the banana and freeze for several hours.
2. Blend banana with peanut butter and almond milk.
3. Dig in!

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, by Lily Lopera

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