When it’s hot outside, the last thing you want to do is heat up your kitchen to make a meal. Check out these oven-less recipes for your next breakfast, lunch or dinner! BCBCKS members can find these recipes and more through the WedMD portal in BlueAccess®. Need more ideas? Take a look at our summer drink series!
California Roll Wrap Recipe
Ingredients:
- 3 tablespoons light cream cheese
- 3 tablespoons fat-free sour cream
- 4 green onions (the white and part of the green), chopped (about 1/4 cup)
- 1/2 pound fresh crab meat (free of bones)
- Pepper to taste
- 6 whole-wheat 8-inch tortillas (or the tortilla of your choice)
- 1 cucumber, thinly sliced
- 1 tablespoon wasabi powder, combined with 1 tablespoon cold water
- 1 large avocado, quartered, pitted, and sliced
Preparation:
- Add cream cheese, sour cream, green onions, and crab to food processor and pulse until well blended (about five seconds). Add pepper to taste.
- Soften the tortillas by wrapping in a slightly damp cloth and microwaving on HIGH for about a minute.
- Spread one-sixth of the crab mixture on each tortilla. Then top each with about 12 thin slices of cucumber. Spread a small line of the wasabi mixture down the center of each tortilla (use more or less depending on your taste). Top the wasabi with the avocado slices.
- Fold one end of each tortilla up toward the center, then continue to roll until you have a wrap (with the avocado in the center of each wrap).
Yield = 6 wraps
Nutritional Information:
Per wrap: 200 calories, 13 g protein, 26 g carbohydrate, 7.5 g fat (1.8 g saturated fat, 3.4 g monounsaturated fat, 1.2 g polyunsaturated fat), 42 mg cholesterol, 4 g fiber. Calories from fat: 30%.
© 2003-2006 WebMD, Inc. All rights reserved.
Sunshine Salad Recipe
Ingredients:
- 4 cups fresh spinach
- 1 cup orange segments or sliced nectarines or peaches (peeled)
- 1 cup fresh sliced or halved strawberries
- 4 tablespoons light or reduced-calorie Italian dressing or light raspberry vinaigrette
- 2 tablespoons roasted sunflower seeds
Preparation:
- Toss first four ingredients together.
- Sprinkle sunflower seeds on top.
- Spoon into four salad bowls and enjoy!
Yield = 4 servings
Nutritional Information:
Per serving: 96 calories, 3 g protein, 15 g carbohydrate, 3 g fat (0.2 g saturated fat, 0.4 g monounsaturated fat, 2 g polyunsaturated fat), 0 mg cholesterol, 3 g fiber, 135 mg sodium. Calories from fat: 28%.
© 2003-2006 WebMD, Inc. All rights reserved.
Santa Fe Chilled Nectarine Soup Recipe
Ingredients:
- 2 lbs (8 small) nectarines, cut up
- 1 cup apple juice
- 1 cup cranberry cocktail juice
- 1/2 teaspoon salt
- 1/2 teaspoon red pepper flakes
- 1 tablespoon balsamic vinegar
- 1/4 cup fresh cilantro leaves
Preparation:
- Combine nectarines with juices, salt, pepper flakes and vinegar in electric blender.
- Whirl until smooth and blended. Add cilantro leaves and whirl in a stop-and-go fashion a few seconds, just to chop.
Yield = 5 (1-cup) servings
Nutritional Information:
Per serving: 162 calories, 2 g protein, 1 g fat, 0 mg cholesterol, 39 g carbohydrates, 4 g fiber, 195 mg sodium. Calories From Fat 6%.
SOURCE: California Tree Fruit Agreement.
© 2003-2006 WebMD, Inc. All rights reserved.
Yogurt Breakfast Parfait Recipe
Ingredients:
- 1 cup low-fat vanilla yogurt
- 1/2 cup crunchy low-fat cereal or granola, divided
- 1/2 cup fresh fruit, sliced (such as strawberries, blueberries, pineapple)
Preparation:
- To assemble parfait, begin with yogurt in the bottom of a bowl or tall glass.
- Add 2 tablespoons cereal and 1/4 cup fruit. Repeat.
- Top with the remaining 2 tablespoons of cereal.
Yield = 1 serving
Nutritional Information:
Per Serving: 380 calories, 15 g protein, 71 g carbohydrate, 5 g fat (2.5 g saturated fat), 10 mg cholesterol, 40% Daily Value of calcium, 260 mg sodium.
© 2003-2006 WebMD, Inc. All rights reserved.
Smoked Salmon with Scallion Cream Cheese Recipe
Ingredients:
- 4 ounces of light cream cheese
- 1 scallion (the white and light green parts), finely chopped
- 5 slices of dark rye bread
- 3.5 ounces of smoked salmon (or lox) thinly sliced
- 1 head Belgium endive, leaves separated, washed, and dried well
Preparation:
- Beat light cream cheese and chopped scallion together in a small bowl with an electric mixer or by hand. Spread the mixture thinly on one side of each slice of bread (all 5 slices).
- Layer the salmon over the cream-cheese mixture on 2 1/2 of the slices (cut one of the slices in half). Then top the salmon evenly with the endive leaves.
- Place the remaining bread slices (including the half-slice) over each sandwich and press down firmly. Wrap well, and keep chilled in refrigerator until ready to serve. Cut the rest of the sandwiches in half before serving.
Yield = 5 half sandwiches
Nutritional Information:
Per half sandwich: 280 calories, 16 g protein, 28 g carbohydrate, 10 g fat (5.6 g saturated fat, 2 g monounsaturated fat, 0.10 g polyunsaturated fat), 30 mg cholesterol, 4 g fiber, 820 mg sodium. Calories from fat: 35%.
© 2003-2006 WebMD, Inc. All rights reserved.