Ingredients:
2 cups unsalted chicken stock (or broth)
1 cup white rice
1 fresh mango (or 1 medium peach)
1 large red bell pepper
1 lb fresh chicken tenderloins
8 (6-inch) wooden skewers
1 teaspoon reduced-sodium rotisserie chicken seasoning
1/4 cup barbecue sauce
2 tablespoons lime juice
Cooking spray
1 cup fat-free shredded cheddar cheese
Steps:
1. Preheat grill (or grill pan). Bring stock to a boil; add rice. Reduce heat to low; cover and simmer 18–20 minutes or until liquid is absorbed and rice is tender.
2. Meanwhile, peel and cut mango into 1-inch chunks. Cut bell pepper and chicken into 1-inch pieces. Thread chicken, bell pepper, and mango, alternating items, onto skewers (wash hands). Sprinkle seasoning evenly over skewers.
3. Combine barbecue sauce and lime juice. Coat skewers with spray, then place on grill; cook 8–10 minutes, turning occasionally, until browned and chicken is 165°F. Brush with barbecue mixture during last 2 minutes cook time.
4. Fluff rice with a fork; stir in cheese. Serve skewers over rice with remaining sauce on the side.
CALORIES (per 1/4 recipe) 430kcal; FAT 4g; SAT FAT 1g; TRANS FAT 0g; CHOL 70mg; SODIUM 710mg; CARB 57g; FIBER 2g; SUGARS 12g; PROTEIN 39g; CALC 20%; IRON 15%
Recipe: Strawberry Bites
Total Time - 10 minutes (Makes 12 servings)
Ingredients:
2 (0.8-oz) bags freeze-dried strawberries
1 cup unsalted whole (or sliced) almonds
2/3 cup quick-cook oats
2 scoops vanilla whey protein powder (about 4 tablespoons)
7 tablespoons agave nectar (or honey)
1 teaspoon vanilla extract
Steps:
1. Place strawberries, almonds, and oats in a food processor bowl (or blender); blend until mixture is a powder. Transfer strawberry-oat mixture to medium bowl; stir in protein powder, agave, and vanilla until mixture is thoroughly blended.
2. Scoop "bites" of strawberry mixture onto baking sheet (about 2 tablespoons each). Place strawberry bites in an airtight container and chill until ready to serve. (Makes 24 "bites").
Note: Freeze for a cold treat.
CALORIES (per 1/12 recipe) 160kcal; FAT 6g; SAT FAT 0.5g; TRANS FAT 0g; CHOL 5mg; SODIUM 5mg; CARB 23g; FIBER 2g; SUGARS 15g; PROTEIN 6g; CALC 4%; IRON 6%