Asparagus and Avocado Wrap

Posted on June 25, 2012 by alex

This wrap is easy, light, delicious, and satisfying!  A great meal to make the night before, and then take to work for lunch the next day.  It’s full of whole grains, fiber, and yummy veggies!

Ingredients

Makes 4 servings

  • 16 asparagus spears
  • 1 ripe avocado
  • 1 tbsp. fresh lime juice
  • 2 cloves garlic
  • 1  cup cooked brown rice
  • 3 tbsp. plain, nonfat Greek yogurt
  • 2 large whole wheat tortillas
  • 1/3 cup fresh cilantro
  • 2 tbsp. red onion, chopped

Directions

  • In a large saucepan, bring 2 inches of water to a boil, place asparagus in a steamer basket and cook for 5 minutes, until tender
  • Preheat oven to 400 degrees and roast garlic 10-15 minutes
  • Using a garlic press, crush garlic into a small bowl, add avocado and lime juice and mash together
  • In another small bowl, still together cooked brown rice and greek yogurt and set aside
  • Using a large frying pan, heat tortillas over medium heat until softened, about 20 seconds per side
  • Spread avocado mixture equally among tortillas, topping with rice mixture, asparagus, cilantro, and onion
  • Fold sides in, roll up tortillas with filling packed firmly inside, slice in half, and enjoy!

Nutritional Information

Serving Size: 192g, Calories: 159, Total Fat: 6g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 19mg, Total Carbohydrate: 24g, Dietary Fiber: 7g, Sugars: 3g, Protein: 6g, Vitamin A: 14%, Vitamin C: 17%, Calcium: 6%, Iron: 13%

Posted in Sandwich, Vegetarian | Leave a comment

Funfetti Frosting Dip

Posted on June 22, 2012 by alex

I found this recipe on Pinterest, courtesy of Little Bitty Bakes, and just had to add it to The Apron Adventures.  It’s THAT good.  It literally tastes like you are eating cake batter out of a bowl.  But without all the calories and fat! I modified it just a touch using Greek yogurt instead of regular yogurt.  It adds a little extra protein and creaminess.

Ingredients

Makes 24 servings

  • 1 box Funfetti cake mix
  • 2 cups plain nonfat Greek yogurt
  • 1 cup fat-free cool whip
  • Sprinkles

Directions

  • In a large bowl, combine cake mix, yogurt, and cool whip
  • Mix until thoroughly incorporated and all ingredients are completely incorporated
  • Cover and refrigerate until ready to serve (I had no self control and ate it right away…)
  • Garnish with extra sprinkles
  • Dip with pretzels, apple slices, or fat-free animal crackers

Nutritional Information

Serving Size: 1/4 cup (49g), Calories: 90, Calories from Fat: 4, Total Fat: 1g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol 0mg, Sodium: 148mg, Total Carbohydrates: 17g, Dietary Fiber: 0g, Sugars: 9g, Protein: 3g

Posted in Dessert, Salsas and Dips | 3 Comments

Tilapia and Spinach Salad

Posted on June 22, 2012 by alex

I literally came up with this recipe by combing all of the produce I had in the refrigerator that wasn’t going to keep much longer.  It just goes to show how far a little creativity can go!! The best part is the dressing is super light and healthy. And yay for no waste!

Ingredients

Serves 1

  • 1 handful spinach leaves
  • 1/2 cup sprouts
  • 1 shallot
  • 2 roma tomatoes
  • 2 celery stalks
  • 1/2 cucumber
  • 1/2 lime, juiced
  • 1/3 cup nonfat Greek yogurt
  • 2 tbsp. fresh chives, minced
  • 1 glove roasted garlic
  • 1 tbsp. canola oil
  • 1 tilapia filet (I even used frozen and it came out great!)
  • 1 tsp. dried dill
  • Pepper to taste

Directions

  • Preheat oven to 400 degrees
  • Place garlic in oven and let roast for 10-15 minutes, until you can begin to smell it!
  • Start your salad by place a handful of spinach leaves and 1/2 cup of spouts on your plate
  • Chop shallot, tomatoes, celery, and cucumber and place in a small bowl
  • Top with lime juice and fresh pepper, set aside
  • To make dressing, combine yogurt, chives, and your minced roasted garlic
  • To prepare tilapia, heat canola oil on skillet to medium high heat
  • Place tilapia on skillet and season with dill and pepper, cook about 5 minutes per side
  • Assemble the rest of your salad by topping with vegetable medley, yogurt dressing, and tilapia filet

Quick Tips

  • Use canola oil when cooking foods at high temperatures.  Canola oil actually contains less unhealthy saturated fats then olive oil.  Don’t get me wrong I love olive oil too but I generally use it for cold recipes because it is less heat-stable when compared to canola oil.
  • Many of you might ask why even both to roast your garlic..I like to take the extra time to cook it because uncooked garlic can have a bitter and potent taste.  When you roast it, it becomes more mild and pleasant in flavor and is absolutely delicious.

 

Posted in Fish, Salads | Leave a comment

Papa’s Poultry Pasta

Posted on June 20, 2012 by alex

This is a recipe that my Dad used to make for our family all the time growing up.  I recently came across it and decided I had to make it on Father’s Day!  I did make a few substitutions to lighten it up though :)

Ingredients

Makes 10-12 servings

  • 1 lb. whole wheat pasta
  • 3-4 boneless, skinless chicken breasts
  • 2 shallots
  • 4 cloves garlic
  • 1 large portabella mushroom, sliced thin
  • 3/4 cup peas
  • 1/2 cup sundried tomatoes
  • 1 can chicken broth
  • 1/4 cup white wine
  • 1/2 cup nonfat Greek yogurt
  • Pepper to taste
  • Parmesan cheese

Directions

  • Over medium-high heat, cook chicken breasts in a large skillet for approximately 5 minutes per side and sprinkle with pepper to taste
  • Remove chicken breasts and set aside, once they have somewhat cooled, thinly slice
  • In the same skillet, add julienned sundried tomatoes and shallots cooking for 5 minutes
  • Add fresh garlic and mushrooms and cook for an additional 3 minutes
  • Remove vegetables and set aside
  • To the same skillet add wine to deglaze the pan
  • Add chicken broth and bring to a boil
  • Once boiling reduce heat to medium-low and add yogurt
  • Bring mixture to a boil and let cook for 5 minutes
  • Return all of the ingredients, including sliced chicken to the pan
  • Add in peas and let simmer for 5 minutes on low heat
  • Meanwhile, cook pasta according to package directions, drain but do not rinse
  • Place pasta in a large serving bowl, top with chicken sauce, and sprinkle with parmesan cheese

Quick Tips

  • The original recipe called for half and half but I made it with Greek yogurt and it turned out great!  If you’re partial to half and half though I remember as a kid it tasting great that way too
  • The pasta sauce will be thin, if you want to make it thicker I would suggest adding a little more Greek yogurt and letting it simmer for a longer period of time
  • For the white wine I used the Cupcake brand Chardonnay and it was great.  It was also nice to have an excuse to drink wine while cooking!
Posted in Dinner, Pasta | Leave a comment

Fresh Chicken and Veggie Sandwich

Posted on June 19, 2012 by alex

Ingredients

Makes 2 sandwiches

  • 1/2 cup nonfat Greek yogurt
  • 2 tbsp. fresh chives, minced
  • Pepper to taste
  • 1/2 cucumber
  • 2 roma tomatoes
  • 1 cup avocado, cubed
  • 2 tbsp. lemon juice
  • 1/4 cup fresh basil, minced
  • 1 cup sprouts
  • 4 slices chicken breast
  • 4 slices whole wheat bread

Directions

  • First off is the yogurt spread, combine Greek yogurt with fresh chives, season with pepper and set aside
  • To make the cucumber salad, dice cucumber, tomato, and avocado and combine in a medium mixing bowl
  • Stir in lime juice and cilantro
  • Now its time to assemble the sandwiches, on 2 slices of bread, place a generous layer of the yogurt spread and top with sprouts and chicken breast
  • On the remaining slices of bread, distribute cucumber salad
  • Press two halves of the sandwich together, slice in half and enjoy!

Quick Tips

  • You can also make this vegetarian by simply leaving out the chicken breast.  It will still be delicious!
  • The acidity in the lime juice of the cucumber salad will prevent your avocado from turning brown overnight so it can be stored in the refrigerator for around 2 days
  • I have also tried toasting the bread before assembling and it gave the sandwich a nice added crunch!
  • Nonfat Greek yogurt is a great source of protein and is also low in calories.  Try it as a substitute for mayonaise, sour cream, and cream cheese

Nutritional Information

Serving Size: 1 sandwich (415g), Calories: 377, Calories from fat: 116, Total Fat: 14g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 23mg, Sodium 660mg, Total Carbohydrate: 40g, Dietary Fiber: 11g, Sugars: 10g, Protein: 23g, Vitamin A: 25%, Vitamin C: 47%, Calcium: 16%, Iron: 16%, Vitamin D: 0%, Folate: 30%

 

 

 

Posted in Sandwich, Vegetarian | Leave a comment