THFP Favorite Recipes

Troy Huggett's Fitness Pros would like to offer you some sample recipe favorite of the staff. If you would like to submit your own - I'd love to see it. Please send any of your favorites to troy@troyhuggett.com Thanks, Troy

P.S. Check below for the Fast Food Meals in RED You can't really call them Recipes, but for some this may be the closest they get to making their own meals and I don't want to neglect them.

Layered Caribbean Chicken Salad

Prep time:  30 minutes

10 servings 

Salad ingredients:

4 cups torn romaine lettuce

3 cups cut up cooked chicken

1 can (15 oz.) Progresso black beans, drained and rinsed

1 ½ cups chopped tomatoes

2 ripe medium mangoes, seed removed, peeled and chopped 

Dressing ingredients:

1/3 cup vegetable oil

1/3 cup lime juice

¼ cup chopped fresh cilantro

2 tablespoons sugar

¾ teaspoon salt

¼ teaspoon ground cinnamon, if desired

2 cloves garlic, finely chopped

Red pepper sauce, if desired  

In 3 quart trifle bowl, layer lettuce, chicken, black beans, tomatoes and mangoes. In jar with tight fitting lid, shake dressing ingredients. Drizzle over salad, serve immediately. Or cover and refrigerate salad and dressing separately up to 4 hours; drizzle salad with dressing just before serving.

Per Serving

1 ¼ cups :  calories 240, total fat 11g, sodium 230 mg, dietary figer 5g 

Exchanges:  ½ starch, 1 other carbohydrate, 2 lean meat, 1 fat Carbohydrate choices:  1 ½  

If you don’t have a trifle bowl, toss all the salad ingredients in a large bowl.  Drizzle with dressing, or pass the dressing separately. 

Tip:  Mix the flavor of this salad up by substituting fresh mint for the cilantro and pineapple or papaya for the mangoes.  

Wheat Berry, Corn and Spinach Salad

Prep time: 

20 minutes - 6 servings 

Ingredients:

3 ½ cups water

1 cup uncooked wheat berries

½ teaspoon salt

2 medium ears fresh sweet corn, husks and silk removed

1 cup cherry tomatoes cut in half

2 cups baby spinach leaves

¼ cup chopped onion

2 tablespoons white vinegar

1 teaspoon grated orange peel

2 tablespoons orange juice

2 tablespoons vegetable oil

1 tablespoon honey

1 teaspoon salt

1/8 teaspoon ground red pepper (cayenne) 

In 2 quart saucepan, heat water, wheat berries and salt to a rolling boil over high heat.  Reduce heat to low; cover and simmer 1 ¼ to 1 ½ hours or until tender.  Drain; rinse with cold water to cool.  Drain well. Heat gas or charcoal grill, place corn on grill over medium high heat, cover grill, cook 12 to 15 minutes, turning frequently, until tender.  Cool slightly, cut corn from ears to measure about 2 cups. In large bowl, stir together wheat berries, corn, tomatoes, spinach and onion. In 1 cup measuring cup, mix vinegar, orange peel, orange juice, oil, honey, salt and red pepper with wire whisk; stir into wheat berry mixture.  Let stand 15 minutes before serving. 

Per serving (1 cup each):  calories 180, total fat 6 g, sodium 610 mg, dietary fiber 4 g 

Exchanges:  1 ½ starch, 1 fat Carbohydrate choices:  2 

Tip:  Wheat berries can be cooked 1 day ahead.  Just cover and refrigerate until ready to mix with remaining ingredients.

Turkey Pinwheel Wraps

Serves 4

INGREDIENTS

• 4 whole-wheat wraps or tortillas (about 10 inches each)
• 1/4 cup reduced-fat mayonnaise
• 1 1/4 pound cooked turkey slices
• 1/2 cup dried cranberries
• 1/4 cup chopped fresh parsley (or 4 tsp chopped fresh rosemary)
• 1/4 cup chopped walnuts 1 cup finely shredded romaine lettuce
• 16 oz nonfat low-sugar yogurt (about 100 calories per serving)

PREPARATION

1. Spread each tortilla with 1 tbsp mayonnaise. Top each with 5 slices turkey, 2 tbsp cranberries, 1 tbsp parsley, 1 tbsp walnuts and 1/4 cup lettuce. Roll up tightly. Cut on a diagonal into halves or fourths. Place a toothpick in each section or place seam-side down to prevent unwrapping.

448 calories per serving, 16.4 g fat (4 g saturated), 48 g carbs, 5.7 g fiber, 31.8 g protein

McDonalds -

Cheeseburger - 300 Cal, 12g Fat (6g saturated) 33g carbs, 2g fiber, 15g Protein

Small Fry     -  231 Cal, 11.5g Fat (1.6g saturated), 29g carbs, 2.8g fiber, 2.8g Protein

Chocolate Rice Crispies

Makes about 80 balls

Ingredients

• 5 tablespoons unsalted butter
• 3 tablespoons light butter
• 1/3 cup unsweetened cocoa powder
• 2 bags (10 oz each) mini-marshmallows
• 10 cups crisp rice cereal
• 1/2 cup semisweet mini chocolate chips
• Vegetable oil cooking spray

1. Combine butters and cocoa in a large saucepan over medium-high heat. Melt butter, whisking until mixture is well combined. Stir in marshmallows, melting them completely. Remove pan from heat and stir in cereal, working quickly before marshmallow mixture sets. Stir in chocolate chips. Coat hands with cooking spray and shape mixture into about 80 walnut-sized balls. Place balls on a baking sheet and let harden for about an hour. Store in an airtight container in a cool, dry place for up to 3 days. (Do not refrigerate.)

54 calories per rice crispy, 1.4 g fat (0.9 g saturated), 9.9 g carbs, 0.2 g fiber, 0.3 g protein

Coconut Tofu

Serves 4

INGREDIENTS

• 1/2 cup rice vinegar
• 1/2 cup coconut milk
• 2 tablespoons red miso
• 1 block firm tofu, cut into 16 pieces
• 1/2 cup ground unsweetened coconut
• 1/2 cup rice flour
• Canola oil cooking spray
• 1/4 cup tamari (or soy sauce)
• 2 tablespoons sugar
• 1 tablespoon chopped ginger
• 1/2 teaspoon red pepper flakes
• 1 bunch cilantro, Thai basil or mint
• 4 medium carrots, grated
• 16 whole lettuce leaves

PREPARATION

1. Combine vinegar, milk and miso in a bowl. Add tofu to milk mixture. Cover and chill for 2 hours. Heat oven to 400°. Line a baking sheet with parchment paper. Combine coconut and flour and coat tofu. Place on sheet. Coat with cooking spray and bake until golden, 35 to 45 minutes, turning and coating other side after 20 minutes. Whisk tamari, sugar, ginger, pepper flakes and 1 cup hot water in a bowl. Wrap tofu, cilantro and carrots in lettuce and dip in tamari sauce.

333 calories per serving, 14 g fat (7.6 g saturated), 35.2 g carbs, 7.2 g fiber, 16.9 g protein

Low Fat Carrot Cake!

INGREDIENTS:
1/4 cup margarine, softened
1/2 cup sugar
1egg
1/4 cup skim milk
1/2 teaspoon vanilla
1/2 cup finely shredded carrot
1 cup all-purpose flour
1 1/4 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
Dash ground nutmeg
Nonstick spray coating
2 teaspoons sifted powdered sugar
DIRECTIONS:
In a small mixer bowl beat margarine and sugar till blended. Beat in egg, milk, and vanilla. Stir in carrot.
In another bowl combine flour, baking powder, cinnamon, salt, and nutmeg. Add to carrot mixture and stir
till blended.
Spray an 8x8x2-inch baking pan with nonstick spray coating. Pour batter evenly into pan.
Bake in a 350 degrees oven for 20 to 25 minutes or till a toothpick inserted near the center of the cake
comes out clean. Cool on wire rack. (If desired, remove from pan after cooling 10 minutes. Then, cool
completely.
Place a paper doily on top of the cake. Lightly sift the powdered sugar evenly over the doily. Then, carefully
remove the doily.
Makes 9 servings.
Calories: 156/serving
TIME:
Preparation Time: 20 min.
Cooking Time: 20 min.
NUTRITIONAL INFORMATION PER SERVING:
2g protein
23g carbohydrate
6g fat
31mg cholesterol
145mg sodium
55mg potassium