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:

  1. Add cream cheese, sour cream, green onions, and crab to food processor and pulse until well blended (about five seconds). Add pepper to taste.
  2. Soften the tortillas by wrapping in a slightly damp cloth and microwaving on HIGH for about a minute.
  3. 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.
  4. 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:

  1. Toss first four ingredients together.
  2. Sprinkle sunflower seeds on top.
  3. 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:

  1. Combine nectarines with juices, salt, pepper flakes and vinegar in electric blender.
  2. 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:

  1. To assemble parfait, begin with yogurt in the bottom of a bowl or tall glass.
  2. Add 2 tablespoons cereal and 1/4 cup fruit. Repeat.
  3. 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:

  1. 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).
  2. 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.
  3. 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.

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