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Spring Herb Quinoa Patties



Ingredients:

  • 2 cups cooked quinoa

  • 2 eggs

  • 2 Tbsp green onion, chopped

  • 2 Tbsp fresh mint, chopped

  • 2 Tbsp parsley, chopped

  • 1/2 cup grated cheese

  • 1/2 cup whole wheat bread crumbs

  • 1/4 tsp. sea salt 

 

Instructions:

  1. In a large bowl, slightly whisk eggs and add green onion, mint, parsley, cheese, bread crumbs and salt. Mix well.

  2. Meanwhile, cook quinoa according to package directions and gently add 2 cups quinoa to your egg mixture until well combined.

  3. Heat a large nonstick skillet on medium heat and drizzle about a bit of olive oil in the pan.

  4. Using your hands, form 2-inch patties making sure they are tightly packed, and place onto pan.

  5. Cook patties about 3 minutes on each side or until golden brown. Serve immediately. Enjoy!

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Nutritional Information Per Serving:

Serving Size 1 patty

Serves 8

  • 130 cal

  • 4.4 g fat

  • 15.3 g carbohydrates

    • 1.6 g dieterary fiber

  • 6.5 g protein

 

Tilapia Tacos



Ingredients:

  • 2 (1/2 inch-thick) slices white onion

  • 1 (8 oz) package mini sweet bell peppers

  • Cooking spray

  • 3/4 tsp. salt, divided

  • 1/2 tsp. ground black pepper, divided

  • 4 (5 oz) tilapia fillets

  • 8 (6-inch) corn tortillas

  • 1 small jalapeno pepper, thinly sliced

  • 8 lime wedges (optional) 

 

Instructions:

  1. Preheat grill to high heat.

  2. Arrange onion slices and bell peppers on a grill rack coated with cooking spray.

  3. Grill onions for 12 minutes, turning occasionally.

  4. Remove onions and bell peppers from grill, and let stand for 5 minutes.

  5. Slice onion rings in half. Thinly slice bell peppers; discard stems and seeds.

  6. Combine onion, bell peppers, 1/4 tsp. salt, and 1/8 tsp. black pepper in a small bowl.

  7. Sprinkle fish evenly with remaining 1/2 tsp. salt and remaining 3/8 tsp. black pepper.

  8. Heat a large nonstick skillet over medium-high heat.

  9. Coat pan with cooking spray.

  10. Add fish to pan, and cook for 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

  11. Warm tortillas according to package directions.

  12. Divide fish, onion mixture and jalapeno slices evenly among tortillas. Serve with lime wedges, if desired. Enjoy!

 

Nutritional Information Per Serving:

Serving Size 2 tacos

Serves 4

  • 292 cal

  • 4.4 g fat

  • 32 g carbohydrates

    • 4.8 g dietary fiber

  • 32.6 g protein

 

Coconut Chicken & Salad
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Ingredients:

For Chicken

  • 6 (about 12 oz.) chicken tenderloins

  • 6 Tbsp. shredded coconut

  • 1/4 cup panko bread crumbs

  • 2 Tbsp. crushed cornflake crumbs

  • 1/3 cup egg substitute or egg whites

  • Pinch of salt

  • Olive oil spray

For Salad/Dressing

  • 6 cups mixed baby greens

  • 3/4 cup shredded carrots

  • 1 small cucumber, sliced

  • 1 Tbsp. oil

  • 1 Tbsp. honey

  • 1 Tbsp. white vinegar (or balsamic)

  • 2 tsp. dijon mustard

 

Instructions:

  1. Whisk all vinaigrette ingredients and set aside.

  2. Preheat oven to 375 degrees F.

  3. Combine coconut flakes, panko bread crumbs, cornflake crumbs and salt in a bowl.

  4. Put egg whites or egg beaters in another bowl.

  5. Lightly season chicken with salt.

  6. Dip the chicken in the egg, then in the coconut crumb mixture.

  7. Place chicken on a cookie sheet lined with parchment paper or non-stick foil for easy cleanup.

  8. Lightly spray with olive oil spray and bake for 30 minutes turning halfway (15 minutes each side), or until chicken is cooked through.

  9. Place 2 cups baby greens on each plate.

  10. Divide carrots and cucumber evenly between each plate.

  11. When chicken is ready, slide on the diagonal and place on top of greens.

  12. Heat dressing in the microwave a few seconds and divide equally between each salad; a little over a tbsp each. Enjoy!

 

Nutritional Information Per Serving:

Serving Size 2 cups salad & 2 chicken tenders

Serves 2

  • 397 cal

  • 11 g fat

  • 32.5 g carbohydrates

    • 4.4 g dietary fiber

  • 26.8 g protein

Healthy Dinner Recipes

 

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