Mango Kale Salad

Ingredients

1 bunch kale, stalks removed and leaves     

     thinly sliced

1 lemon, juiced

1/8 cup extra virgin olive oil

2 teaspoons honey

freshly ground black pepper, to taste

1 mango, diced

2 tablespoons toasted pumpkin seeds 

   (optional)

Directions

1. Combine kale, juice of half a lemon, a drizzle of olive oil and a sprinkle of salt in a medium bowl. Using your fingers, massage the kale until it is soft and silky, about 2-3 minutes. Set aside.
2. Mix together juice of other lemon half and honey together. Whisk in 1/8 cup olive oil. Drizzle on top of kale. Add mango and pumpkin seeds. Toss and serve.

Low-Carb Chicken Kebab

Ingredients

Diabeticgormet.com

• 12 oz. chicken breast, boneless, skinless, cut into 12 even pieces
• 1 zucchini, cut into 8 slices
• 1 medium red bell pepper, cut into 8 pieces
• 8 cherry tomatoes       

                Marinade

• 1 Tbsp. extra virgin olive oil
• 2 Tbsp. apple cider vinegar
• 1 tsp. Dijon mustard (spicy brown may be substituted)
• 1/2 tsp. dried oregano
• 2 cloves garlic minced
• 2 Tbsp. fresh parsley, chopped
• Salt and freshly ground black pepper to taste       

                Dressing

• 12 fresh mint leaves
• 1 cup frozen peas, cooked
• 1 Tbsp. extra virgin olive oil
• 1 clove garlic, minced
• 1/4 tsp. cumin
• Juice of one lemon

Directions

Put all ingredients for the marinade into a gallon size bag. Close the bag tightly and shake to mix, then add the chicken. Let sit for several hours or over night. 
When the chicken is marinated, skewer the red zucchini, and cherry tomatoes with the chicken. Cook either on a grill or on a grill pan on the stove. While their cooking, combines the ingredients for the dressing. Once the skewers are complete, lightly brush the dressing onto the kebabs; serve warm. 

Per serving: Calories 200, Protein, 21g, Sodium 105g, Fat 8g, Dietary Fiber 3g, Carbs 3g.

Grilled Chicken Tortilla Soup

Ingredients

Cooking spray

2 6-inch corn tortillas, cut into 1/4-inch strips
2 cups fat-free, low-sodium chicken broth
2 cups water
6 ounces cubed grilled skinless chicken breasts, cooked without salt, all visible fat discarded
1 small yellow summer squash, diced
1 small zucchini, diced
1 small tomatoe, diced
1/2 cup frozen whole-kernel corn
1 teaspoon salt-free all-purpose seasoning blend
1 teaspoon chili powder
1 teaspoon onion powder
1 teaspoon olive oil
1/2 teaspoon ground cumin
1/4 teaspoon dried oregano, crumbled
1/4 teaspoon salt
1/4 cup shredded low-fat Cheddar cheese

Cooking Instructions

Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray. Place the tortilla strips in a single layer on the baking sheet. Lightly spray with cooking spray and bake for 10 minutes or until crispy.

Meanwhile, in a medium saucepan, bring the remaining ingredients except the Cheddar to a simmer over medium-high heat. Reduce the heat and simmer, covered, for about 15 minutes. Serve warm, sprinkled with the crisped tortilla strips and shredded cheese.



Per serving: Calories 163. Total fat 3.0g. Saturated fat 1.0g. Trans fat 0.0g. Polyunsaturated fat 0.5g. Cholesterol 24mg. Sodium <1g. Carbohydrates 16g. Fiber 3g. Sugar 5g. Protein 19g.

Steak and Egg Breakfast Bowl

Ingredients:

• 3 ounces trimmed top round steak or London broil
• 1/2 Sweet Green Pepper
• 1⁄2 cup all-natural or 3 egg whites
• Olive Oil
  

Preparation:

1. Place a medium nonstick skillet over high heat. When the skillet is hot, lightly coat it with the olive oil.
2. Add the steak and sweet pepper in a single layer. Cook, stirring occasionally, for 2 to 3 minutes, or until the pepper is crisp-tender and the steak is browned on the outside and cooked to desired doneness.
3. Place a small nonstick skillet over medium heat. Lightly coat the skillet with olive oil and add the egg substitute or egg whites. When the eggs are slightly set, scrape the bottom of the skillet with a wooden spoon to scramble them. Repeat until the eggs are cooked.
4. Spoon the egg mixture into a bowl. Top it with the steak and pepper mixture. Serve immediately.

Optional: Add spices like oregano, parsley, rosemary, or thyme for additional flavor.    

Makes 1 serving

Per serving: 161 calories, 31 g protein, 6 g carbohydrates (4 g sugar), 3 g fat, 1 g saturated fat, 38 mg cholesterol, 1 g fiber, 294 mg sodium