Carolinas HealthCare System

Prepared by Tricia Azra, RD, LDN, Carolinas HealthCare System

Eating healthy is all about balance, moderation and variety. Throw in a little fun, and well, you have a party!.

Tropical Grilled Shrimp and Pineapple Skewers

Ingredients: Servings 4
3 tablespoons honey
3 tablespoons olive oil
1 tablespoon chopped fresh basil
1 tablespoon orange jam
1/4 teaspoon crushed red pepper flakes
1 clove garlic, minced 2 tablespoons red wine vinegar
1 tablespoon lemon juice
2 teaspoons white sugar
3 slices of pineapple, cut into 1/2 inch pieces
16 jumbo shrimp, peeled and deveined

Directions

Whisk together the honey, olive oil, basil, orange jam, red pepper flakes, garlic, red wine vinegar, lemon juice and white sugar in a small bowl. Place the pineapple and shrimp into a large re-sealable plastic bag. Pour the marinade over the shrimp and pineapple, seal the bag and shake to coat; refrigerate for 30 minutes.

Preheat an outdoor grill for medium-high heat. Thread the shrimp and pineapples alternately on four metal or soaked wooden skewers. Discard the remaining marinade. Cook the skewers on the preheated grill until the shrimp are opaque, about five minutes.

Lentil Chili

Ingredients: Servings 12
2 tablespoon olive oil
4 cups chopped onion
1 bulb garlic cloves, chopped
1 (16 ounce) package dry lentils
1 (6 ounce) can tomato paste
1 (14.5 ounce) can crushed tomatoes
2 quarts water
2 tablespoons chili powder
1 tablespoon cumin
1 dash paprika
Salt and black pepper to taste
2 cups sliced carrots
2 cups sliced celery

Directions

Heat the olive oil over low heat. Stir in onion, garlic, carrots and celery and cook until tender. Pour in the water. Mix in lentils, tomato paste, and crushed tomatoes. Add chili powder, cumin, paprika, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes, stirring occasionally. Continue cooking 20 minutes over low heat, until lentils, carrots, and celery are tender.

Mango Salsa

Ingredients: Servings 8
1 mango - peeled, seeded, and chopped
1/4 cup finely chopped red bell pepper
1/4 cup red onion, finely chopped
2 tablespoons chopped cilantro
1/4 teaspoon red pepper flakes
2 tablespoons lime juice
1 tablespoon lemon juice

Directions

In a medium bowl, mix mango, red bell pepper, red onion, cilantro, red pepper flakes, lime juice, and lemon juice. Cover, and allow to rest at least 30 minutes before serving.

7 Layer Fiesta Dip

Ingredients: Servings 8
1 15 oounces can of low sodium refried black beans
2 mashed avocados
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro
½ teaspoon cumin
8 ounces of 0 perecent Greek yogurt
1 packet taco seasoning
1 cup corn, cooked
1/2 cup of green onions chopped
4 Roma tomatoes, diced
1/4 cup low fat Mexican cheese blend
1 bag Tortilla chips

Directions

Warm up refried beans in a small pot over medium heat. Add in ½ taco seasoning and set aside to cool. Peel, pit, mash avocados in a small bowl – add lemon juice, salt, pepper, cumin and stir to combine. Combine yogurt and remaining ½ taco seasoning mix in another bowl.

To assemble:

  1. Spread refried beans on a large, shallow serving platter
  2. Spread avocado mixture over bean dip
  3. Spread yogurt mixture over bean dip
  4. Sprinkle with corn, green onions and tomatoes
  5. Cover with grated low fat Mexican cheese
  6. Serve with Tortilla chips

Strawberry n’ Cake Kabobs

Ingredients: Servings 24
16 ounces fresh strawberries, halved
1 prepared angel food cake, cut into 1inch squares
6 ounces chocolate chips, dark or semi-sweet
24 bamboo skewers, 6″
1 cup chopped nuts of choice; almonds, pistachio, peanuts

Directions

Skewer a strawberry half, cake cube, another strawberry and cake cube. Repeat with remaining ingredients and skewers. Melt chocolate chips in a double broiler or microwave until smooth. Drizzle or dip each cake skewer with the melted chocolate. Before chocolate cools, sprinkle chopped nuts over skewers. Refrigerate until chocolate is firm.

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