Whether you are trying to stick to your New Year’s Resolutions or just want to get back on the healthy eating track after a little too much seasonal excess, here are some new and different recipes for you to give a try!  Many of these will fall under the Mediterranean Diet.  

Simple Chicken Margherita

4 boneless skinless chicken breasts

½ cup reduced-fat balsamic vinaigrette

2 cloves garlic, minced

½ teaspoon salt

¼ teaspoon pepper

¼ cup marinara sauce

16 fresh basil leaves

2 plum tomatoes, thinly sliced lengthwise

1 cup artichoke hearts, chopped

¼ cup shredded mozzarella cheese

 

Flatten chicken to 1/2-in. thickness. In a large bowl, combine vinaigrette and garlic. Add chicken; turn to coat. Cover; refrigerate 30 minutes. Drain and discard marinade. Sprinkle chicken with salt and pepper.

 

On a lightly greased grill rack, grill chicken, covered, over medium heat or broil 4 in. from heat 5 minutes. Turn; top with marinara, basil, tomatoes, artichokes, and cheese. Cover and cook until chicken is no longer pink and cheese is melted, 5-6 minutes.

 

Serves 4, each serving contains; Calories 273, Fat 8g., Carbohydrates 7g., Protein 38g., Cholesterol 98mg., Sodium 606mg.

 

Avocado Tuna Salad

5 ounces tuna packed in water

1 ripe avocado, chopped

½ cup cucumber, chopped

¼ cup minced celery

¼ cup red onion

2 tablespoons chopped fresh cilantro

1 tablespoon Olive oil

1 tablespoon lemon juice

½ teaspoon salt

Freshly ground pepper

 

Place all of the ingredients in a medium bowl.  Mix with a fork or spoon until the avocado is roughly mashed and mixed through. 

 

Serve on lettuce wraps, toast or in a sandwich.  To store, cover tightly with plastic wrap and refrigerate.

 

 

Sheet Pan Shrimp Fajitas

1 ½ pounds uncooked shrimp, peeled and deveined

1 each medium green, red and yellow peppers, cut into strips

1 onion, cut into strips

2 cloves garlic, minced

2 tablespoons olive oil

2 teaspoons chili powder

1 teaspoon ground cumin

¾ teaspoon salt

12 corn tortillas, I like to use the low carb tortillas

Optional toppings; lime wedges, fresh cilantro, crema, or sliced avocado

 

Preheat oven to 425°. In a large bowl, combine shrimp, peppers, onion and garlic. Drizzle with oil; sprinkle with chili powder, cumin and salt. Toss to coat. Spread evenly between 2 greased 15x10x1-in. baking pans.

 

Roast 10 minutes, rotating pans halfway through cooking. Remove pans from oven; preheat broiler.

 

Broil shrimp mixture, 1 pan at a time, 3-4 in. from heat until vegetables are lightly browned and shrimp turn pink, 4-5 minutes. Serve in tortillas with toppings as desired.

 

Serves 6, each serving contains; Calories 280, Fat 8g., Carbohydrates 31g., Fiber 5g., Protein 22g., Cholesterol 138mg., Sodium 484mg.

 

Crock Pot Chicken Orzo with Tomatoes and Olives

1 pound boneless, skinless chicken breasts

1 cup low sodium chicken broth

2 medium tomatoes, chopped

1 medium onion, halved and sliced

Zest and juice of 1 lemon

1 teaspoon herbes de Provence *

½ teaspoon salt

¼ teaspoon ground pepper

¾ cup whole=wheat orzo

1/3 cup quartered black or green olives

2 tablespoons chopped fresh parsley

 

Cut each chicken breast half into 4 pieces. Combine the chicken, broth, tomatoes, onion, lemon zest, lemon juice, herbes de Provence, salt and pepper in a 6-quart slow cooker. Cook on High for 1 hour, 30 minutes or on Low for 3 hours, 30 minutes. Stir in orzo and olives; cover and cook until the orzo is tender, about 30 minutes more. Let cool slightly. Sprinkle with parsley before serving.  

 

*herbs de Provence can be made at home by combining the following spices,

2 teaspoons dried thyme

2 teaspoons dried savory

1 teaspoon dried marjoram

1 teaspoon dried lavender

½ teaspoon dried rosemary

½ teaspoon fennel seeds

1 crushed bay leaf

 

Serves 4, each serving contains; Calories 278, Fat 5g., Carbohydrates 29g., Fiber 7g., Protein 29g., Cholesterol 62mg., Sodium 433mg.

 

 

White Bean and Chicken Soup

2 teaspoons extra-virgin olive oil

2 green onions cut into rounds

¼ teaspoon sage

2 14-ounce cans low sodium chicken broth

2 cups water

1 15-ounce cannellini beans, rinsed

1 2 pound roasted chicken, skin discarded, meat removed, and shredded (or you can always cook your own chicken breasts or tenders)

 

Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

 

Serves 6, each1 ½ cup serving contains; Calories 248, Fat 5g., Carbohydrates 14g., Fiber 4g., Protein 35g., Cholesterol 79mg., Sodium 244mg.

 

Creamy Zucchini Pasta

4 cups shredded zucchini, about 3 medium zucchini

8 ounces uncooked linguine

4 teaspoons olive oil

2 cloves garlic, thinly sliced

¼ cup fat free plain yogurt

¾ cup shredded cheddar cheese

¾ teaspoon salt

¼ teaspoon pepper

 

Cook linguine according to package directions. In a sieve or colander, drain the zucchini, squeezing to remove excess liquid. Pat dry.  

In a large nonstick skillet, sauté zucchini in oil, 2 minutes. Add garlic; cook and stir until zucchini is tender, 1-2 minutes longer. Transfer to a large bowl. Add yogurt, cheese, salt and pepper. Drain linguine; add to zucchini mixture and toss to coat.

 

Serves 6, each serving contains; Calories 255, Fat 7g., Carbohydrates 32g., Protein 10g., Cholesterol 10mg., Sodium 403mg.

 

Grains and Greens

1 Tablespoon olive or avocado oil

½ red onion, chopped

3 cloves garlic, minced

2 teaspoon fresh ginger, minced

3 carrots, peeled and chopped into small pieces

4 ounces fresh mushrooms, chopped

12 ounces bag chopped kale, about 6 cups

¼ cup soy sauce

8.5 ounces package of rice

Crushed red pepper or sriracha, for serving

 

Add oil to a large skillet. Add onion, garlic and ginger and cook for 5 minutes or until onion is translucent and fragrant.

Add the carrots and mushrooms and cook for another 5 minutes. Add soy sauce and toss. 

Add kale to the skillet in batches until it wilts down. Add in rice and toss together, until it’s warm throughout, about 3-4 minutes. Taste, season with salt and pepper if needed and serve. Add additional crushed red pepper and Sriracha, as desired.

 

Serves 3, each serving contains; Calories 266, Fat 8g., Carbohydrates 50g., Protein 9g., Fiber 7g., Sodium 447mg.