shrimp fajitas

-1/4 c instant brown rice

-1/2 can black beans, drained and heated

-1/2 tbsp canola or other cooking oil

-1 medium onion, sliced

-Bell peppers, chopped into pieces

-2 cloves garlic, chopped

-8oz shrimp, defrosted

-Cayenne pepper

-1/2 tsp cumin

-salt and pepper

-1/2 avacado, thinly sliced

-1 whole wheat tortilla, warmed

Directions: Cook the brown rice according to the directions on the box. Then add the black beans. Heat the oil in a large saute pan over high heat.  Add the onion slices, the bell pepper pieces and the chopped garlic, and cook 5 to 7 minutes, until vegetables begin to brown.  Mix in the shrimp and spices and cook for another 3 minutes, until the shrimp are pink and firm. Serve with rice and black beans, with the avacodo and all wrapped in the tortilla.

602 calories, 42 g protein

71 g carb. , 22.5 g fat

15 g fiber

Make it a good morning. You can make delicious pancakes with fresh or frozen blueberries.

Original recipe yield: 6

Prep Time: 10 Minutes
Cook Time: 15 Minutes
Ready In: 25 Minutes

Ingredients:

Directions:

1. Preheat oven to 200 degrees F (95 degrees C).
2. In a small bowl combine the soy milk and water.
3. In a large bowl, combine the flour, cornmeal, baking powder, baking soda and salt. Stir in the soy milk mixture just until combined. Fold in the blueberries and let the batter sit for 5 minutes.
4. Lightly oil a skillet or griddle and heat over medium heat. Pour about 1/4 cup of batter onto the hot griddle and cook until pancakes are bubbly on top and edges are slightly dry looking. Turn and cook until pancakes are browned. Transfer to a baking sheet and keep warm in the oven while cooking the remaining batter. Serve warm with syrup or jam.

Nutrition Info
Amount Per Serving
Calories: 173
Total Fat: 6.2g
Cholesterol: 0mg
Sodium: 295mg
Total Carbs: 26.7g
Dietary Fiber: 4.4g

Protein: 4.9g

Tasty breakfast or brunch entree, high in fiber and protein 

Prep time: about 15 minutes 
Serves 4

Indgredients:
1 can (10 ounces) chunk white chicken in water, thoroughly drained
1 can (8 ounces) pineapple chunks, thoroughly drained
1/2 cup drained, canned water chestnuts, quartered
1/3 cup sliced green onions
3 tablespoons mayonnaise
1 1/2 tablespoons minced gingeroot
1 tablespoon fresh lime juice
Salt and pepper, to taste
2 papayas or 2 small melons, halved and seeded
Lime or lemon wedges

Preparation:
Toss the chicken, pineapple, water chestnuts and green onions.

Mix the mayonnaise, ginger, lime juice and salt and pepper. Toss with the chicken mixture.

Cut a thin slice from bottom of each fruit half to make a flat surface for plating; place halves on 4 serving plates. Mound the chicken salad in the fruit halves. Serve with lime or lemon wedges.

Nutrition Information per serving:
Calories 340; Fat 12g; Cholesterol 40mg; Sodium 350mg; Carbohydrate 41g; Fiber 6g; Protein 17g

Recipe from www.mealtime.org

Easy yet gourmet appearance, chicken breasts are baked with rosemary, oregano, and sage rub; then topped with a honey mustard and raspberry-preserve glaze.
Original recipe yield: 8 servings

Ingredients:

1 tablespoon crushed rosemary
1 teaspoon rubbed sage
1/2 teaspoon dried oregano
8 skinless, boneless chicken breast halves
1/4 cup fat-free chicken broth
1 cup raspberry preserves
1/2 teaspoon honey mustard
1 teaspoon chopped fresh rosemary leaves

Directions:

1. Preheat oven to 350 degrees F (175 degrees C).

2. In a small bowl, stir together crushed rosemary, sage, and oregano.

3. Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a baking dish, and pour broth over the chicken.

4. Bake in preheated oven for 20 minutes.

5. Place raspberry preserves in a microwave-safe bowl, and heat for 20 to 30 seconds to soften. Stir in honey mustard and rosemary.

6. Spread about 1 tablespoon of preserve mixture over each breast. Bake 10 minutes more.

Nutrition Information (Amount Per Serving):

Calories: 240
Total Fat: 1.6g
Cholesterol: 68mg
Sodium: 85mg
Total Carbs: 28.1g
Dietary Fiber: 0.2g
Protein: 27.5g

Recipe from allrecipes.com