Roasted Vegetable & Chicken Wraps

The inspiration for this simple wrap came about when I returned from a week-long vacation and had not done any shopping and I just threw together what was in my refrigerator.You can mix and match or add your own favorite vegetables or whichever ones you have on hand.
Yield:8 Servings

For the marinade:
1 Tbsp. olive oil
1 Tbsp. vinegar
1 tsp. fresh rosemary, chopped
1 garlic clove, minced
1/4 tsp.salt

For the wrap:
1 large red bell pepper, seeded,julienne
1 large yellow bell pepper, seeded, julienne
1 large red onion, sliced
1 large red tomato, thinly sliced
24 oz. fully-cooked oven roasted or grilled chicken breast, thinly sliced, heated
3/4 c non-fat, plain yogurt(preferably greek)
8 whole wheat tortillas
salt, to taste
avocados, sliced (optional)

1.Preheat broiler.
2. To make the marinade, combine all the ingredients together in a glass bowl and stir together to combine evenly.
3. Lightly grease a small baking sheet with olive oil and place the vegetables on it.With a pastry brush, brush the marinade evenly throughout the vegetables.Place in broiler and broil till lightly browned and tender.Remove from broiler ,set aside and keep warm
4.Meanwhile,spread the plain yogurt evenly on tortillas.Top with the vegetables and warmed chicken strips.
5. Fold in sides of tortillas and roll up.Cut in half and serve with avocado slices, if desired.

Per Serving:142 calories, 1.5 g carbohydrates, 18g protein,2 g fat, 1.25g fiber,49mg cholesterol, 300mg sodium.

Broccoli-Orange Juice Blend

Yield:1 Serving
Ingredients:
1/2 lb. green cabbage (1/4 head)
2 broccoli stalks
2 oranges, peeled
1 c lettuce leaves


1. Blend all ingredients in a juicer, alternating between each one.Pour in a serving glass.Stir.Consume immediately.



Per Serving:129 calories, 29g carbohydrates, 7g protein, 1g fat, 17g fiber, 0mg cholesterol, 123mg sodium.

Grilled Perch Fajitas

Yield:6 Servings
Ingredients:
4-4oz. perch fillets
salt & pepper
non-stick olive oil spray
2 Hass avocados,seeded and chopped
6 radishes, chopped into small pieces
3 green onions, chopped
1-2 tsp. hot sauce
1/4 c fresh lime juice, divided
6 corn tortillas, warmed

1. Rinse and pat dry perch fillets.Drizzle both sides with salt and pepper.Set aside.Prepare grill.
2. Meanwhile, in a medium bowl, combine Hass avocados, radishes, green onions, hot sauce and two tablespoons of the lime juice, stirring to combine evenly.Cover and chill for 30 minutes.
3. Coat grill with the non-stick spray.Grill fish over medium-high heat for 5-7 minutes on each side or until fish flakes easily with a fork.Add the remaining lime juice to it.Remove fish from grill and place on warmed tortillas.Garnish with avocado-radish mixture.

Per Serving:428 calories, 49g carbohydrates, 22g protein, 17g fat, 6g fiber, 32mg cholesterol, 661mg sodium.

Broiled Tandoori Chicken

Here's another Indian-inspired dish that is perfect for either lunch or dinner and can be put together fairly quickly.I've included a recipe for the Tandoori Masala Spice in case you don't have any on hand.


Yield:4 Servings
Ingredients:


For the Tandoori Masala Spice(Yield 1/2 c )
2 tsp. ground cumin
2 tsp. cumin seeds, crushed
1 tsp. ground cinammon
1 tsp. ground cloves
1 tsp. ground cayenne pepper
1 tsp. ground turmeric
1 tsp. garlic powder
1 tsp.ground nutmeg
1 tsp. salt
1/4 tsp. red food coloring powder (avail in Indian market)or ground annatto



1c plain yogurt
2 tsp. tandoori masala
4 skinless, boneless chicken breast
3 Tbsp. olive oil

1.To make the tandoori masala,in a small bowl mix all the ingredients together and store in an airtight jar in a cool, dry place.Will keep for 6 months.

2. To make the tandoori chicken,preheat the broiler to 350F.Oil a baking sheet or aluminum foil big enough to hold the four chicken breasts.Place them on sheet or foil.

3.In a small bowl add the yogurt and spices and blend together until evenly combined.Spread yogurt-masala mixture evenly throughout the chicken breasts.Place in broiler and broil for 25-30 minutes.Remove from heat and serve brown basmati rice and steamed vegetables.



Per Serving:255 calories,5.2g fat, 16g carbohydrates, 33g protein,4g fiber,75mg cholesterol,163mg sodium.

Cherimoya As-Is

I've been meaning to try this curious fruit ever since I came across it about a month ago.Cherimoyas also known as custard apple have been described as "deliciousness itself" and after tasting it I would be inclined to agree 100%.Cherimoyas are native to Ecuador and Peru where they are eaten as-is by scooping out the flesh with a spoon or they are sometimes used in ice creams and iced fruit drinks.They have a green scale-like skin but inside is a custard-like white flesh with banana-vanilla flavor.

At first I thought about developing a recipe using this subtropical fruit but realized combining it with anything else would not do it justice, so here is cherimoya as-is, the best way to enjoy it.Cherimoyas are a significant source of vitamin C, riboflavin, thiamine, Vitamin B6, potassium, and magnesium.

Yield:1 Serving

Ingredients:

1 ripe cherimoya ( flesh should yield slightly to touch)

1. Halve cherimoya.Scoop out the flesh with a spoon and enjoy.*

*Do not eat the seeds or the skin, they are inedible.

Per Serving:231 calories, 2g fat, 55g carbohydrates, 5g protein, 7g fiber, 0mg cholesterol, 12mg sodium.

Banana-Carob Shake

Craving a chocolate shake?Try this healthy alternative without the added fat or calories.The banana adds a rich, creamy texture to this shake while the carob provides just 39 calories with zero fat.This is one craving you won't mind giving into.

Yield:1 Serving
Ingredients:
1 medium frozen banana, peeled
1 c almond or plain soy milk
1 packet(3.5g) stevia or 1/2 tsp. agave nectar
1 tsp. vanilla extract
1 Tbsp. carob molasses or carob powder

1. Place all ingredients in a blender and blend until smooth.Serve immediately.

Per Serving:246 calories, 59g carbohydrates, 5g protein, 1.5g fat, 5g fiber,0mg cholesterol, 97mg sodium.

Grilled Flounder Tacos with Poblano Avocado Salsa

Flounder is among one of the most popular saltwater fish in North America.It is very low in fat and calories and high in vitamin B12,vitaminB6,phosphorus, and selenium.Special care should be taken in cooking flounder because of its delicate flesh.It can be cooked either whole or as fillets and lends itself perfectly to most cooking methods:poaching, steaming,broiling, and baking.The following recipe is perfect for a quick, light summer lunch.


Yield:6 Servings
Ingredients:
1 1/2 lbs. flounder fillets
2 garlic cloves, minced, divided
1/2 tsp. salt, divided
1/2 tsp. fresh ground pepper, divided
1/3 c fresh lime juice,divided


For the Avocado Poblano Salsa
2 poblano peppers, seeded, cut in half,seared over an open flame
1 pint cherry or grape tomatoes, quartered
1 large ripe Hass avocado,seed removed, cut into pieces
1/4 c fresh cilantro, chopped
12 corn or flour tortillas


1. Rinse the fish and pat dry. Rub fillets allover with half the garlic.Sprinkle with 1/4 tsp. salt and 1/4 tsp. pepper.Drizzle flounder fillets with 2 Tbsp. of the lime juice.

2. To make the poblano salsa,in a medium bowl, combine the peppers, tomatoes, avocado, cilantro, remaining lime juice, remaining garlic, and salt and pepper and mix thoroughly.

3. For the fish, coat an electric grill rack with non-stick spray and grill the fish for about 4-6 minutes on each side or until fish begins to flake easily.

4. Remove fish from grill and serve immediately in warmed tortillas topped with poblano salsa.



Per Serving:322 calories, 33g carbohydrates, 32g protein, 8g fat, 6g fiber, 77mg cholesterol, 405mg sodium.