Monthly Archives: March 2017

Crispy Kale Chips

Mona’s Family Favorites: Not only is kale one of the most nutrient-dense vegetables out there, I also have an amazing little secret. When roasted, kale crisps up just like a potato chip! And did we mention that it tastes great as well? These chips truly are a snack you can feel good about eating! You will be amazed!

Crispy Kale Chips
 
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Recipe type: Satisfying Snacks
Makes: 3 Snack portions
Ingredients
  • 1 bunch kale, washed and dried
  • 1 tablespoon extra virgin olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ teaspoon garlic powder
  • 1 ½ tablespoons grated Parmesan cheese
Directions
  1. Preheat the oven to 350°F.
  2. Remove the leaves from the stems of the kale and break into bite-size pieces. Discard stems.
  3. In a large mixing bowl, toss the kale pieces in a mixture of the olive oil, salt, pepper, and garlic powder to coat.
  4. Spread the coated kale pieces on a sheet pan in a single layer and bake for 15 minutes, or until the edges of the kale have browned.
  5. Sprinkle the baked kale with Parmesan cheese, and let cool for 5 minutes before serving.
Perfect Portion Crispy Kale Chips

HELPFUL TIP: Kitchen scissors make quick (and very precise) work of removing the kale leaves from the stems.
Serving size: 1 cup Calories: 100

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Tex Mex Shrimp and Rice Bowl

Mona is having a fabulous day in her recipe test kitchen creating NEW Perfect Portion recipes. Want a delicious dinner you can make in less than 20 minutes, so delicious and full of flavor, low in fat, gluten free and dairy free, and really easy to make? Each serving is 400 healthy calories… full of protein, fiber, and flavor! The combination of the chili powder, cumin and fresh lime adds the Tex Mex punch!

Tex Mex Shrimp and Rice Bowl
 
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Recipe type: Casseroles & One-Pot Meals
Makes: 4 servings
Ingredients
  • 2 tablespoons olive oil, divided
  • 2 garlic cloves, chopped
  • 1 pound large shrimp, peeled and de-veined
  • 2 tablespoons fresh lime juice, divided
  • ¼ teaspoon chili powder
  • ¼ teaspoon cumin
  • ½ medium onion, chopped
  • 4-5 mini sweet peppers, chopped
  • 1 can black beans, rinsed and drained
  • ¾ cup low sodium chicken broth
  • ½ cup canned diced tomatoes,
  • 1 package Microwave-Ready Rice, Brown Rice
Directions
  1. Heat 1 tablespoon oil in skillet pan over medium heat. Add garlic cloves and cook until lightly browned, about 2 minutes. Add shrimp, and sauté for 3 minutes until turns pink. Place cooked shrimp in a bowl, and season with chili powder, cumin and 1 tablespoon lime juice. Set aside.
  2. In the same pan, heat remaining oil. Add onions and peppers. Saute until softened, about 3 minutes. Add black beans and tomatoes to pan and heat for about 2-3 minutes. Add about ¼ cup broth to keep vegetables in slight liquid state.
  3. While sautéing vegetables, prepare 90 second rice in the microwave. Once completed, add to vegetable mixture in sauté pan and mix through for another 2-3 minutes. Add more broth as needed, yet rice can be a little crispy in the bottom of the pan (the best part!!)
  4. Add shrimp to pan, and season with remaining lime juice and more chili powder and cumin, if desired.
Serving size: 1¾ cup Calories: 400

 

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