Shrimp, Corn and Black Bean Salad

Shrimp, Corn and Black Bean Salad

Ingredients:

• Yellow Corn, 1.5 cup , thawed from frozen

• Shrimp, cooked, 10 oz , chopped

• Beans, black, 2 cup , drained

• Onions, raw, 1.5 cup, chopped

• Cilantro, raw, 1 bunch chopped

• Olive Oil, 1/4 cup , water 1/4 cup

• Jalapeno Peppers, 1 pepper, minced

• Avocados, California (Haas), 2 diced

• McCormicks Chipotle Marinade Mix

• juice of one lime

Mix everything but the avocado thoroughly, then gently fold in the avocado.

this is good as a salad, you could scoop it up with chips, put in in wraps like tacos, or use it as a topper for chicken..this morning we used it as filling for our omelet. Yummy.

Nutrition Info

Amount per whole recipe

Calories 2,133.2

Total Fat 115.2 g

Saturated Fat 16.5 g

Polyunsaturated Fat 14.3 g

Monounsaturated Fat 75.2 g

Cholesterol 552.5 mg

Sodium 1,199.6 mg

Potassium 4,407.7 mg

Total Carbohydrate 186.0 g

Dietary Fiber 63.1 g

Sugars 1.6 g

Protein 106.0 g

Vitamin A 35.1 %

Vitamin B-12 70.4 %

Vitamin B-6 103.1 %

Vitamin C 134.0 %

Vitamin D 0.0 %

Vitamin E 68.4 %

Calcium 31.5 %

Copper 109.3 %

Folate 252.7 %

Iron 117.9 %

Magnesium 128.3 %

Manganese 147.6 %

Niacin 96.1 %

Pantothenic Acid 88.5 %

Phosphorus 130.1 %

Riboflavin 62.0 %

Selenium 172.7 %

Thiamin 93.1 %

Zinc 81.4 %

8 Servings

Amount Per Serving

Calories 260.4

Total Fat 14.4 g

Saturated Fat 2.1 g

Polyunsaturated Fat 1.8 g

Monounsaturated Fat 9.4 g

Cholesterol 69.1 mg

Sodium 150.0 mg

Potassium 551.0 mg

Total Carbohydrate 22.4 g

Dietary Fiber 7.9 g

Sugars 0.2 g

Protein 13.3 g

Vitamin A 4.4 %

Vitamin B-12 8.8 %

Vitamin B-6 12.9 %

Vitamin C 16.8 %

Vitamin D 0.0 %

Vitamin E 8.6 %

Calcium 3.9 %

Copper 13.7 %

Folate 31.6 %

Iron 14.7 %

Magnesium 16.0 %

Manganese 18.5 %

Niacin 12.0 %

Pantothenic Acid 11.1 %

Phosphorus 16.3 %

Riboflavin 7.8 %

Selenium 21.6 %

Thiamin 11.6 %

Zinc 10.2 %

Cajun Maple Mahi Mahi

This recipe is from Spark People, I made it and everyone liked it (the kids ate fish!). I used sugar-free maple syrup, it didn't glaze as well as real syrup would've but it was tasty.


1 lb mahi mahi fillet, cut into 4 pieces
1/8 cup maple syrup
1/2 tsp black pepper
1/2 tsp red pepper
1/2 tsp white pepper
1/2 tsp paprika
1/2 tsp onion powder
1 tsp garlic powder

Directions

Spray shallow pan heavily with cooking spray, or heat some olive oil. In small bowl, mix syrup and spices. Spread over fish. Place fish in pan and saute for 3-5 minutes on one side. Flip and cook until done.



Number of Servings: 4

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 246.5

• Total Fat: 11.3 g
• Cholesterol: 106.7 mg
• Sodium: 144.3 mg
• Total Carbs: 8.0 g
• Dietary Fiber: 0.4 g
• Protein: 33.6 g

Baba ghanouj (garlicky eggplant dip)

Pierce the skin of and Roast two eggplants on a the grill, or bake in the oven at 350, until they are soft through and collapsed (on the grill they get a nice smoky flavor)

In a food processor combine:

1/4c tahini (sesame seed butter)
juice of 1 lemon
1 tsp ground cumin
1/2 tsp salt
4-6 cloves garlic, minced

Process to a smooth puree.

Scoop the flesh out of the eggplant skins (when they have cooled enough to handle) and ad to food processor. Puree til smooth and blended.

Feed 1/4c good quality olive oil through the processor tube as processor is going, puree til smooth.

Serve with cut up veggies, pita bread, whole grain crackers. Yummy

Simple Strawberry Treat

Mix together:

2 tbsp splenda or stevia
1/2 tbsp cocoa powder

Dip fresh strawberries in it and enjoy :) why didn't I think of this before? :) guilt-free strawberries and chocolate!

Peanut Sauce

This is a quick peanut sauce recipe, I found it online. It is full of good fats, so - it is high calorie but so good on your chicken ;) just be moderate if you are in calorie counting mode.

1/2c crunchy natural peanut butter
2 tbsp soy sauce (low sodium)
tsp garlic chili sauce
tsp minced garlic
1/2c cocnut milk (plus a little extra) (ok, I didn't measure, I just kept adding a little at a time until the sauce was a good consistency)

Mix all ingredients in a medium owl, until smooth and creamy.

Hominy Waffles

We bought a giant can of hominy to make the Posole salad recipe and have lots left over - so I am looking for ways to use it.

Waffles sounded good today..so. here is a recipe I made up by combining 3 different recipes I found online. It is not necessarily "clean" food but it is fairly healthy, high carbohydrate choice. On Sundays, even when I am in a "cutting" phase, I like to relax a little and have something special.

Preheat waffle iron (we use two so its all ready faster :) )

In a large bowl mix together :

2 cups hominy ( I mashed it up just a little)
3 eggs
4 tbsp olive oil
1 tsp vanilla
1 1/2c milk

In a seperate bowl mix together:

1 c cornmeal
1c flour
1 1/2 tsp baking powder
1/2 tsp salt
1/4 tsp baking soda
1 tsp cinnamon
1/4 tsp nutmeg
1/4c sugar or splenda

dump dry ingredient mixture into wet ingredients and stir just until combined, don't over mix!

Pour into waffle irons and cook until they come out easily :)

We topped ours with a 90:10 mixture of sugar free maple syrup and dark molasses and a side of lean, grilled ham :) YUMMY

You can place the extra waffles on a baking sheet and place in the freezer, then when theyare frozen place them in ziploc bags and whenever you need a quick carbohydrate choice for breakfast, pop one in the toaster :)

Roasted Yukon Gold Potatoes

Yukon Gold Potatoes have a wonderful, buttery flavor of their own, so you don't have to add much.

Allow a 3oz potato for most women, a 5oz potato for most men. I like to make these in batches so i have leftovers to add to meal packets for lunch during the week.

Preheat oven to 400 degrees.

Scrub yukon gold potatoes and cut into 1/2" thick strips or cubes, place in a large bowl and toss with enough olive oil to coat lightly and seasoning of choice - I like sea salt, garlic and fresh ground pepper.

spread potatoes in a single layer on a baking sheet.

bake 15-30 minutes, checking every 15 minutes. Once the potatoes are browned and soft through, they are done. Cooking time varies depending on thickness of cut.