By: Avera Staff
Looking for some new recipe ideas? Here are three healthier meals you can prepare in 60 minutes.
Instructional Video HERE
The bright flavors of mango, bell pepper, mint and lime create this simple chicken dinner with 29 grams of protein per serving.
2 teaspoons olive oil
4 (4-ounce, 113g) boneless, skinless chicken breasts
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
2 mangos, peeled and diced
1 green bell pepper, chopped
1 cup (240ml) low-sodium chicken broth (certified gluten-free if necessary)
2 green onions, chopped
2 tablespoons chopped fresh mint
1 tablespoon fresh lime juice
1 teaspoon lime zest
1 teaspoon finely chopped garlic
2 cups (400g) cooked brown rice (certified gluten-free if necessary)
In a large skillet, heat oil on medium-high. Season both sides of chicken with salt and pepper. Add chicken to skillet, and cook for 1 to 2 minutes per side, until golden brown.
Add mangos, bell pepper, broth, green onions, mint, lime juice, lime zest and garlic, and bring to a simmer. Reduce heat to medium. Partially cover, and cook for 5 minutes, until chicken is cooked through. Add rice to skillet, and stir to combine. Cook for 1 minute to heat through. Serve immediately.
Serves: 4 | Serving Size: 1 chicken breast + 1 cup mango-rice mixture
Per serving: Calories: 351; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 65mg; Sodium: 209mg; Carbohydrate: 43g; Dietary Fiber: 2g; Sugar: 12g; Protein: 29g
Instructional Video HERE
This recipe features lean shrimp with carrots, bell peppers, black beans and lime juice.
3/4 pound (340 grams) cooked, peeled and deveined small or medium shrimp
1 large (70 grams) carrot, peeled and shaved with vegetable peeler or grated
1 small (75 grams) yellow bell pepper, finely chopped
1/2 cup (120 grams) rinsed and drained no-salt-added canned black beans (certified gluten-free if necessary)
1/4 cup (5 grams) fresh cilantro leaves
1/2 teaspoon grated lime rind
1/4 cup (60 grams) fresh lime juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon ground cumin
1/4 teaspoon salt
12 to 24 large (180 to 360 grams) Boston or butter lettuce leaves, rinsed and patted dry*
Combine all ingredients except lettuce in a medium bowl. (Mixture may be chilled until ready to serve.) Spoon 1/3 cup shrimp salad into each lettuce leaf. Serve immediately.
* If lettuce leaves are small, stack two together before filling.
Serves: 4 | Serving Size: 3 filled lettuce wraps
Per serving: Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 436mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g
Try a freshly baked muffin loaded with fruit in your microwave!
1/4 cup (24g) whole-wheat pastry flour
1 tablespoon rolled oats
1 tablespoon coconut sugar
1/2 teaspoon cinnamon
1/4 teaspoon baking powder
1 pinch salt
1/4 cup (60ml) 2% milk or unsweetened non-dairy milk
2 teaspoons canola oil or melted coconut oil
1/4 teaspoon vanilla extract
1/4 cup (40g) fresh blueberries
2 teaspoons chopped toasted pecans
In a small bowl, whisk together the flour, oats, sugar, cinnamon, baking powder and salt. In a small measuring cup, whisk together the milk, oil and vanilla. Add the wet ingredients to the dry ingredients and mix with a fork until moistened. Stir in the blueberries.
Spoon the batter into a 12–16-ounce (450–473ml) mug. Sprinkle the top with nuts. Microwave on high until the cake has expanded and is firm to the touch, 1 1/2–2 minutes, depending on the wattage of your microwave. Watch closely and do not overcook. Add time in 10-second intervals if the muffin is not done. The muffin will puff up at first, but deflate as it cools.
Serves: 1 | Serving Size: 1 muffin
Nutrition (per serving): Calories: 312; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 5mg; Sodium: 255mg; Carbohydrate: 36g; Dietary Fiber: 6g; Sugar: 7g; Protein: 8g
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