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Recipe Collec tionHYH E A LTSTA S T EG R E ATInside: B REAKFASTSTHAT GIVEYOU A BOOST S OUP ANDSALAD CHOICESYOU’LL LOVE 5 FAST, DELICIOUSWEEKNIGHTDINNERS A MAZINGGUILT-FREESWEETS
AT MINDFUL BY SODEXO , we believe that healthy food should tastegreat. In our cafes you’ll find choices that balance nutrition with enticingflavors to create an indulgent way to enjoy health. Our hope is thatmaking healthy choices becomes second nature for you—not only whenyou’re in our cafes, but also at home with your family. That’s why we’vecreated the Mindful by Sodexo Recipe Collection. Here, you’ll find crowdpleasing dishes that are easy to make, good for you, and delicious. Enjoy!Mindful Recipe Collec tionBREAKFASTSOUPS & SALADSMAIN COURSEDESSERTKale andSun-Dried TomatoFrittata WithPotatoesGrilled ChickenTortilla SoupAsian PestoStir-Fried Shrimpand VegetablesStrawberryMocha FonduePeanut Butterand BananaWhole WheatPancakesSummerPeach SaladWith BalsamicChickenChicken andVegetablesWith HerbedDumplingsMeringueNestsWith MixedBerriesNo-CookOatmeal WithAlmondsand BerriesTurkeyBolognese WithWhole WheatSpaghettiRoastedDelicata SquashStuffedWith Spicy QuinoaGrapefruit BBQBaked Tilapia WithWild Rice andStuffed Tomato
Kale and Sun-Dried Tomato Frittata With Potatoesonion, and cook until wilted, about 2to 3 minutes.5. Stir egg mixture again; then, still overmedium-high heat, pour egg mixtureover the vegetables in the pan. Tiltthe pan to make sure the eggs settleevenly over all the vegetables. Cookfor 1 or 2 minutes, until you see theeggs at the edges of the pan beginningto set. Remove from heat.6. Transfer the pan to the oven andbake until the eggs in the center areset, about 12 minutes. Cool for a fewminutes, then slice in half and cuteach half into three wedges. Serve.Today’s most popular superfood, kale, is now makingan appearance on the breakfast table. Whip up this supersimplefrittata for a nutrient-rich start to your day.INGREDIENTSDIRECTIONS65¼½½1. Preheat oven to 350 degrees F.2. In a medium bowl, whisk together egglarge egg whiteslarge eggsteaspoon ground black pepperteaspoon salt, dividedcup drained oil-packed sun-driedtomatoes, thinly sliced½ cup low-fat four-cheese Mexicanblend2 scallions, finely chopped1 tablespoon olive oil, divided2 medium russet potatoes, cut into½-inch cubes1 medium yellow onion, finelychopped3 cups packaged sliced kalewhites, eggs, pepper, and ¼ teaspoonsalt until combined. Stir in sun-driedtomatoes, cheese, and scallions. Setaside.3. In a 10-inch ovenproof nonstickskillet, warm ½ tablespoon oil overmedium-high heat. Add potatoes andremaining ¼ teaspoon salt, stirringconstantly and sautéing until potatoesare golden and just tender, about 5 to6 minutes. Transfer potatoes to a dishand set aside.4. Warm remaining ½ tablespoonoil in the skillet over medium-highheat. Add onion and, stirring prettyconstantly, cook until golden, about 3to 4 minutes. Stir in kale, mixing withNUTRITION FACTSSERVES 6SERVINGCALORIES221g203CARBSPROTEIN19g11gFATSAT. FAT10g2gSODIUMFIBER344mg3g
Peanut Butter and Banana Whole Wheat Pancakes3. Spray a large nonstick pan withcooking spray and warm it overmedium-high heat. Portion cupamounts of batter on the pan. Whenbubbles appear on the edges of apancake, flip it over with a spatulaand slightly flatten it with the backof the spatula. Cook until each sideis browned, a few minutes per side.Transfer to a plate. Continue withremaining batter, coating the pan withcooking spray when needed, until allthe batter has been used.4. Serve pancakes with maple syrupand walnuts.We’re giving classic pancakes a tasty twist—and a nutrition boost, byreducing the sugar and increasing the protein and fiber. This stack is theperfect Sunday-morning indulgence.INGREDIENTSDIRECTIONS21. In a medium bowl, add buttermilk,cups reduced-fat buttermilkcup smooth natural peanut butter3 egg whites2 tablespoons honey1½ cups whole wheat flour¼ cup quick-cooking oatsPinch of kosher salt1 teaspoon baking soda1½ cups chopped banana (about 2large bananas)3 tablespoons maple syrup, forserving¼ cup walnuts (optional garnish)peanut butter, egg whites, and honey,stirring together with a spatula tocombine. In a small bowl, add flour,oats, salt, and baking soda. Add dryingredients to the wet ingredients,using a spatula to stir together untiljust combined. (Some lumps in thepancake mixture are good becauseit means the batter hasn’t beenovermixed.)2. Let the batter rest for about 10minutes. Then gently stir in thechopped bananas.NUTRITION FACTSSERVES 6SERVINGCALORIES154g300CARBSPROTEIN50g9gFATSAT. FAT8g2gSODIUMFIBER344mg3g
No-Cook Oatmeal With Almonds and BerriesDIRECTIONS1. In a large, resealable container, addoats, chia seeds, honey, orange zest,orange juice, and vanilla extract. Stirto combine. Pour in milk and mix tocombine. Place in the refrigerator andlet it sit overnight.2. Top oatmeal with almonds andberries and serve. If you’d prefer youroatmeal hot, simply warm it in themicrowave for 1 to 2 minutes, stirringhalfway through, and then add thetoppings.Skip the stove and enjoy this hearty breakfast classic chilled.The no-hassle trick is to combine the ingredients the night before andlet them mingle overnight in the fridge for a yummy wake-up call.INGREDIENTS2 cups rolled oats1½ tablespoons chia seeds (find themin the natural foods section ofyour grocery store)1½ tablespoons honey½ teaspoon orange zestJuice of 1 orange½ teaspoon vanilla extract2¼ cups low-fat 2 percent milk orunsweetened almond milk¼ cup sliced almonds1 cup sliced strawberries orblueberries (or any other fruit)NUTRITION FACTSSERVES 4SERVINGCALORIES247g302CARBSPROTEIN48g12gFATSAT. FAT8g2gSODIUMFIBER103mg3g
Grilled Chicken Tortilla Soup4. Preheat char broiler over mediumFull of bold and exciting flavors, this delicious (and healthy) twist onclassic chicken tortilla soup will have everyone asking for seconds.It's the perfect one-bowl meal for busy weeknights.INGREDIENTS8(6-inch) yellow corn tortillas,julienned into 1 8-inch strips½ teaspoon granulated garlicDash ground black pepper8 ounces boneless, skinless chickenbreast1½ tablespoons canola-olive oil blend,80:202½ ounces yellow onions, fresh, diced3 tablespoons garlic, fresh, minced¾ teaspoon ancho chili powderteaspoon chipotle chili powder1½ whole bay leaves½ teaspoon ground cumin6 ounces canned tomato puree4¾ cups low-sodium chicken broth2 tablespoons 1 teaspooncornstarch2 tablespoons water½ teaspoon kosher salt2 tablespoons cilantro leaves,fresh, choppedDIRECTIONS1. Evenly coat tortilla strips withvegetable oil spray.2. Place in a single layer on sheetpans. Do not overcrowd. Bake inpreheated 400 degree F oven 5to 8 minutes, until crisp and lightlybrowned. Cool quickly. Place tortillastrips in food processor. Processuntil finely ground. Hold for use.3. Combine granulated garlic andblack pepper until well-blended.Sprinkle the seasoning on chickento evenly coat. Refrigerate 1 hour.heat. Place seasoned breasts onbroiler pan, and cook for 2 to 3minutes on each side.5. Place chicken on sheet pan. Bakegrilled chicken in 400 degree Foven for 13 to 15 minutes, or untilfully cooked. Cool quickly. Dice thechicken into ½-inch cubes.6. Heat large stockpot over mediumhigh heat. Add oil, onions, and garlic.Sauté for 2 to 3 minutes, or untilaromatic and lightly browned.7. Add ancho and chipotle chilipowders, bay leaves, and cumin. Sautéfor 1 to 2 minutes.8. Stir in tomato puree and chickenbroth. Bring to a simmer.9. Stir in finely ground tortilla stripsuntil dissolved.10. Combine cornstarch and water untilwell-blended. Whisk into soup. Returnto a simmer.11. Stir in chicken and salt. Simmer 2minutes; remove bay leaves. Keep hotbefore serving with cilantro.NUTRITION FACTSSERVES 6SERVINGCALORIES8 fl oz140CARBSPROTEIN14g8gFATSAT. FAT6g1gSODIUMFIBER350mg2g
Summer Peach Salad With Balsamic ChickenINGREDIENTSBALSAMIC GARLIC CHICKEN1¾ teaspoons balsamic vinegar½ tablespoon garlic, fresh, choppedteaspoon kosher salt¼ teaspoon ground black pepper1 tablespoon 1 teaspoon canola oil6 chicken breasts (4 ounces each),boneless, skinless, raw¾ teaspoon oregano leaves, fresh,chopped¾ teaspoon thyme leaves, fresh,choppedDIRECTIONS1. Combine vinegar, garlic, salt, pepper,This sweet salad tastes light and refreshing, but grilled chickenand sliced almonds pack it with hunger-busting protein to help keepyou feeling full and satisfied.and oil. Whisk until well blended formarinade.2. Add chicken. Toss until evenly coated.Hold refrigerated for 1 to 2 hours toCONTINUES ON NEXT PAGEINGREDIENTSDIRECTIONSSALAD1. Place 1 cup spring mix on plate or in6 cups spring mix lettuce¾ cup red onions, fresh, sliced thin,divided6 breasts Balsamic Garlic Chicken(recipe below), sliced½ pound peaches, fresh, sliced3 tablespoons sliced blanchedalmonds, toasted6 ounces Honey Lime Cilantrodressing (recipe below)NUTRITION FACTSSERVES 6appropriate-sized container.2. Top with 1 8 cup red onions, 1 slicedchicken breast, 3 fresh peach slices,½ teaspoon toasted almonds, and 1ounce Honey Lime Cilantro dressing.SERVINGCALORIES234 grams270CARBSPROTEIN15g21gFATSAT. FAT15g1.5gSODIUMFIBER300mg2g
Summer Peach Salad With Balsamic Chicken COMES FROM PREVIOUS PAGEmarinate. Drain and discard excessmarinade.3. Place chicken on an oven-safe pan.Sprinkle teaspoon oregano andteaspoon thyme over eachbreast.4. Preheat char-broiler or grill.To serve:5. Place chicken on a clean and well-oiled char broiler or grill. Cookfor 1 to 2 minutes on each side oruntil well marked.6. Transfer to sheet pans. Bake in apreheated 375 degree F standardoven for 5 minutes or untilminimum internal temperatureis at least 165 degrees F (for 15seconds). Cool under refrigeration.INGREDIENTSHONEY LIME CILANTRODRESSING cup 1 tablespoon canola-olive oilblend (80% canola, 20% olive) cup 1¼ teaspoon unseasoned ricevinegar cup 1 1 8 teaspoon honey1 tablespoon ¾ teaspoonDijon mustard¾ tablespoon cilantro leaves,fresh, minced¾ tablespoon fresh lime juice¼ teaspoon Chinese sesame oil1¼ teaspoon red peppers,fresh, minced1¼ teaspoon yellow onions,fresh, mincedteaspoon kosher saltteaspoon ground black pepperDIRECTIONS1. Whisk ingredients together untilthoroughly blended.2. Refrigerate until used.
Asian Pesto Stir-Fried Shrimp and VegetablesDIRECTIONS1. For Asian Pesto, process allThis Thai-inspired entrée is packed with lean protein,thanks to the shrimp. A zesty pesto sauce adds apunch of unexpected flavor.ingredients in blender until relativelysmooth, 1 minute (mixture will bethick).2. For stir-fry, toast sesame seeds in drydeep heavy sauté pan or wok overmedium heat until fragrant, 2 to 3minutes, shaking pan occasionally toprevent burning. Remove from panand set aside.3. Heat same pan over high heat. Whensmoking, add peanut or canola oil,swirling to coat. Add shrimp andcook until bright pink all over, 1 to 2minutes. Add asparagus, bell pepper,and toasted sesame oil, tossing tocoat, 1 minute. Add pesto and cookuntil shrimp are cooked through andglazed with sauce, about 30 seconds.Serve with lime wedges.INGREDIENTSASIAN PESTO 2 cup packed basil leaves and small1stems, preferably Thai cup packed cilantro leaves andsmall stems1 3 cup packed mint leaves andsmall stems14 cup roasted unsalted peanuts2 cloves garlic11 2 teaspoons peeled, choppedfresh ginger121 tablespoons fish sauce11 2 tablespoons peanut oilor canola oilZest and juice of 1 2 small lime,plus 6 lime wedges for serving2 teaspoons sugar1 4 teaspoon red pepper flakes1 4 teaspoon salt12 NUTRITION FACTSSERVES 6STIR-FRY11 2 teaspoons sesame seeds1 tablespoon peanut oil or canola oil12 ounces medium raw shrimp,peeled and deveined8 ounces asparagus, cut into 1-inchpieces1 red bell pepper, cut into 1-inchstrips1 teaspoon toasted sesame oilSERVINGCALORIES157g170CARBSPROTEIN9g11gFATSAT. FAT11g2gSODIUMFIBER777mg3g
Chicken and Vegetables With Herbed DumplingsDIRECTIONS1. In medium bowl, make dumplings:We’ve given this comforting Southern classic a healthy makeover byadding in whole wheat flour and a hearty dose of veggies, and cutting outextra fat. It has all the taste, with none of the guilt.Add both flours, salt, baking powder,and herbs. Add beaten egg andbuttermilk, stirring until combinedwith dry ingredients. Reserve.2. In 7- or 8-quart Dutch oven, addchicken broth and water. Bring toboil over high heat. Add chickencutlets, letting them poach in boilingliquid until cooked through, about 3to 4 minutes. Use tongs to transferchicken from broth to small bowl.When cool enough to handle, cutchicken into small pieces.3. Cook vegetables and pepper 5minutes. Use teaspoon to dropspoonfuls of dough into simmeringliquid; aim for 12 dumplings.4. Reduce heat to medium-low; coverwith lid. Cook undisturbed untildumplings are puffy, about 10 minutes.Add in reserved chicken and serve.INGREDIENTSHERBED DUMPLINGSCHICKEN AND VEGETABLE¾ cup all-purpose flour¾ cup whole wheat flour¼ teaspoon kosher salt1½ teaspoons baking powder½ cup finely chopped fresh herbs likeparsley, chives, and dill1 egg, beaten¾ cup low-fat buttermilkSTEW4 cups low-sodium chicken broth1 cup water1 pound thinly sliced skinless,boneless chicken breast cutlets1 cup finely chopped onion1 cup finely chopped celery1 cup peeled, sliced carrots1 cup peeled, finely choppedparsnips1 cup frozen peas1 (6-ounce) container mushrooms,sliced¼ teaspoon freshly ground pepperNUTRITION FACTSSERVES 4SERVINGCALORIES728g460CARBSPROTEIN60g40gFATSAT. FAT7g2gSODIUMFIBER408mg8g
Turkey Bolognese With Whole Wheat SpaghettiROASTED RED PEPPER SAUCE1. Place 1 cup chopped red bell pepperCraving Italian tonight? Try our healthy twist on classicspaghetti Bolognese. This version is loaded with lean protein,filling fiber, and plenty of flavor.INGREDIENTSDIRECTIONS1½ cups Roasted Red Pepper Sauce(recipe follows)2 teaspoons canola or olive oil¼ cup each finely chopped carrot,green bell pepper, and onion½ pound ground turkey1¼ cups fresh spinach leaves8 ounces whole wheat spaghetti1 tablespoon shredded Parmesancheese1. Prepare Roasted Red Pepper Sauceand ½ cup cauliflower florets in asingle layer on baking sheet sprayedwith no-stick cooking spray.2. Roast in preheated 425 degree Foven 15 to 20 minutes until tender.3. Heat ½ teaspoon canola or olive oilin large skillet on medium-high heat.Add 1 teaspoon minced garlic androasted bell pepper and cauliflower;sauté 5 minutes.4. Stir in ⅔ cup reduced sodiumvegetable broth and 1 tablespoonapple cider vinegar. Reduce heat tolow and simmer 5 minutes.5. Place mixture in bowl of foodprocessor with 2 teaspoons canolaor olive oil, ½ teaspoon each finelychopped fresh oregano and thymeleaves, and teaspoon ground whitepepper; cover. Process until smooth.Use immediately or refrigerate untilready to use.NUTRITION FACTSSERVES 4as directed.2. Heat oil in large skillet on mediumhigh heat. Add carrot, green bellpepper, and onion; sauté 5 minutes oruntil tender. Add ground turkey; cookuntil no longer pink. Stir in spinachjust until wilted. Stir in Roasted RedPepper Sauce. Reduce heat to lowand simmer 5 minutes.3. Meanwhile, cook spaghetti asdirected on package. Drain well.4. Serve Turkey Bolognese over cookedspaghetti. Sprinkle with SAT. FAT10g2gSODIUMFIBER250mg3g
Roasted Delicata Squash Stuffed With Spicy QuinoaFull of fiber and vitamins, this winter squash(easy to spot thanks to its distinctive green stripes) is theperfect partner for hearty, protein-packed quinoa.INGREDIENTSDIRECTIONS4 medium delicata squash1 teaspoon salt, divided½ teaspoon black pepper, divided1 cup quinoa¼ cup pine nuts1 tablespoon olive oil½ onion, finely chopped½ cup jarred roasted red peppers,finely chopped1 clove garlic, minced1-2 canned chipotle peppers, drainedand finely chopped½ teaspoon smoked paprika2 cups low-sodium vegetable broth¾ cup cooked or canned small whitebeans, rinsed and drained2 tablespoons finely choppedcilantro, plus some for garnish¾ cup crumbled queso cheese or feta1. Preheat oven to 400 degree F. Cutsquash in half lengthwise and scrapeout seeds and strings. Season with ½teaspoon of the salt and ¼ teaspoonof the pepper and place cut sidedown on rimmed baking sheet orroasting pan. Put pan in oven andpour ¼ inch of hot water into pan.Roast until almost tender, 20 to 30minutes. Drain water.2. Meanwhile, rinse quinoa in meshstrainer under running water untilwater runs clear, 1 minute.3. In a dry medium saucepan overmedium heat, toast pine nuts, shakingpan occasionally to prevent burning,about 5 minutes total. Remove andset aside. Add olive oil to pan andwhen hot, add onion and cook untiltender, 4 minutes. Add roasted redpeppers and garlic and cook 1 minute.Stir in rinsed quinoa, chipotle peppers,paprika, remaining ½ teaspoon saltand remaining ¼ teaspoon pepper.Cook 1 minute, then stir in broth andbring to a boil over high heat. Reduceheat to low; cover and simmer untilquinoa is tender and liquid is absorbed(mixture will be moist), 15 to 20minutes. Remove from heat and stir inbeans, cilantro, and toasted pine nuts.4. Remove squash to work surface andcarefully discard water from pans.Set squash cut side up on pan and fillwith quinoa mixture. Sprinkle withcheese.5. Return stuffed squash to oven androast until squash is tender andtops are lightly browned, about 15minutes. Sprinkle with remainingcilantro. Cut squash in thirds andserve 2 pieces squash per serving.NUTRITION FACTSSERVES 6SERVINGCALORIES274g264CARBSPROTEIN34g10gFATSAT. FAT11g3gSODIUMFIBER744mg5mg
Grapefruit BBQ Baked TilapiaWith Wild Rice and Stuffed TomatoINGREDIENTSPLAIN WILD RICE2¼ cups water1½ cups wild rice, rawDIRECTIONS1. Rinse rice under cold running water(not listed).2. In a pot, add measured water and rice.Bring to a boil. Reduce heat, cover,and simmer for 25 to 30 minutes oruntil rice is just tender.3. Remove from heat. Let stand, covered,for 10 minutes. Drain and discard anyextra water. Fluff with a fork. Holdhot (140 degrees F or above) for use.This is a dish that shows just how flavorful healthy food can be.The unique Grapefruit BBQ Sauce will entice your taste buds, while thetilapia gives you a healthy dose of lean protein.INGREDIENTSDIRECTIONS1 tablespoon 1½ teaspoon garlic,fresh, minced¾ teaspoon kosher salt¾ teaspoon ground black pepper½ tablespoon rosemary, fresh,chopped½ tablespoon thyme leaves, fresh,chopped1 tablespoon Grapefruit BBQ Sauce(recipe below)¾ tablespoon olive oil6 tilapia fillets (3 to 5 ounces each),raw1. Combine garlic, salt, black pepper,CONTINUES ON NEXT PAGENUTRITION FACTSSERVES 6rosemary, and thyme. Mix well.2. Combine Grapefruit BBQ Sauce,olive oil, and garlic mixture to createmarinade. Rub mixture onto fillets.Hold refrigerated for 1 hour tomarinate.3. Arrange marinated fillets onparchment-lined oven-safe pan.4. Bake in a 400 degree F standardoven for 8 to 10 minutes or until fishflakes easily and minimum internaltemperature is 145 degrees F (for 15seconds). Serve with Wild Rice andStuffed Tomatoes (recipes TSAT. FAT5g1gSODIUMFIBER400mg5g
Grapefruit BBQ Baked Tilapia With Wild Riceand Stuffed Tomato COMES FROM PREVIOUS PAGEDIRECTIONS1. Arrange tomato halves, cut side up, ina 2-inch oven-safe pan.2. Sprinkle with salt and pepper.3. In a skillet, heat oil.4. Add garlic. Sauté just until fragrant.Remove from heat.5. Stir in bread crumbs, cheese,INGREDIENTSINGREDIENTSGRAPEFRUIT BBQ SAUCETOMATO HALF BAKED WITHHERBS AND PARMESAN2¾ teaspoons ketchup1 teaspoon pink grapefruit juice,fresh2 teaspoons tomato puree, canned¼ teaspoon Dijon mustardteaspoon chili powderteaspoon ground cumin¼ teaspoon chipotle peppers withadobo, cannedDIRECTIONS Combine all ingredients. Mix to blendwell. Refrigerate until ready to use.3 tomatoes, fresh, cored, halvedcrosswise¼ teaspoon saltteaspoon ground black pepper½ tablespoon olive oil¾ tablespoon garlic, fresh, minced3 tablespoons plain bread crumbs, dry¾ tablespoon grated Parmesan cheese½ teaspoon tarragon leaves,fresh, minced¼ teaspoon basil leaves, fresh, minced1 teaspoon Italian parsley leaves,fresh, mincedtarragon, basil, and parsley. Sprinkleabout 1 ounce over each tomato half,mounding with the rounded part of aspoon. Gently press into tomato.6. Add enough water (not listed) tocover the bottom of the pan, barelycoming a scant ½ inch up the sidesof the tomatoes. Bake in a 350degree F standard oven for 10 to 15minutes or until minimum internaltemperature is 140 degrees F orabove. Do not overcook.
Strawberry Mocha Fondue3. Serve with strawberries for dipping.To reheat, microwave in 15-secondincrements until warm, stirringbetween increments. Or place bowlon heating pad set to high to keepfondue warm.Indulge your chocolate cravings with this decadent dessert.The best part? It's low in calories but high in flavor, so you can savorevery bite without any guilt.INGREDIENTSDIRECTIONS1 cup sugar¾ cup brewed espresso or strongcoffee½ cup unsweetened Dutch-processcocoa powder8 ounces bittersweet chocolate(about 60 percent cocoa), finelychopped1 teaspoon vanilla extract2 pints strawberries (60 to 72strawberries)1. In medium saucepan over medium-high heat, bring sugar and espresso tosimmer.2. Put cocoa powder in mediummicrowavable serving bowl andslowly whisk in hot coffee mixtureuntil smooth. Add chocolate to bowl.Let stand until chocolate softens, 5minutes. Add vanilla and whisk untilsmooth.NUTRITION FACTSSERVES 12SERVINGCALORIES8 fl oz187CARBSPROTEIN36g1gFATSAT. FAT6g5gSODIUMFIBER21mg2g
Meringue Nests With Mixed Berries3. Make nests by dropping meringueinto 4 mounds onto prepared bakingsheet. Using the back of a spoon,form each mound into 4-inch cups,using back of spoon to make indentin center of each meringue. Placemeringues in oven and bake untilfirm, 2 hours. Turn off heat, leavingmeringues in oven (don’t open door)for 1 more hour.4. While meringues are baking, stirtogether all berries plus remaining1 tablespoon sugar and lemon juice inmedium container. Cover containerand refrigerate until needed.5. To serve, place meringue nests onplates, and fill with berry mixture.Serve immediately.This impressive dessert is a showstopper for entertaining. But don'tworry—it only looks hard to make. Try this simple, low-calorie recipe whenyou really want to wow your guests.INGREDIENTSDIRECTIONS21. Preheat oven to 200 degrees F. Linelarge egg whitesteaspoon cream of tartarPinch of salt cup granulated sugar, plus1 tablespoon, dividedZest and 2 teaspoons juice from1 lemon1 (6-ounce) container raspberries1 (6-ounce) container blackberries1 cup blueberrieslarge baking sheet with parchmentpaper or foil.2. Put egg whites, cream of tartar,and salt into large bowl or bowl ofstand mixer. (Note: Make sure notto get even a drop of yolk into thewhites when separating eggs orthe meringues won’t stiffen.) Usingwhisk attachment, beat on high speeduntil soft peaks are formed, around3 minutes. Slowly pour in cupsugar—just about a tablespoon at atime—beating until sugar dissolvesand meringue peaks are stiff, about1 to 2 minutes. Using spatula, gentlyfold in lemon zest.NUTRITION FACTSSERVES 4SERVINGCALORIES160g144CARBSPROTEIN34g3gFATSAT. FAT1g0gSODIUMFIBER29mg6g
1½ tablespoons honey ½ teaspoon orange zest Juice of 1 orange ½ teaspoon vanilla extract 2¼ cups low-fat 2 percent milk or unsweetened almond milk ¼ cup sliced almonds 1 cup sliced strawberries or blueberries (or any other fruit) No-Cook Oatmeal With Almonds and Berries Skip t
