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Spicy Charred Corn Salad
Serves 4
Hot red chili pepper adds a kick to this sweet corn salad.
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 6 ears of corn, husked, grilled and kernels cut from cobs
  2. 1 small shallot, cut into rings
  3. 1 red chili or Hot & Sweet jalapeño peppers, cut into rings
  4. 5 Tbsp. fresh lime juice
  5. 3 Tbsp. olive extra-virgin olive oil
  6. Himalayan salt
  7. Ground pepper
  8. 3 Tbsp. whole milk Greek yogurt
  9. 3 Tbsp. finely grated Parmesan cheese or crumbled Cotija cheese
  10. ½ cup cilantro, coarsely chopped
Instructions
  1. 1. Grill corn for about 10 minutes rotating until lightly charred on all sides.
  2. 2. Meanwhile, mix shallot, chili, lime juice, and 3 Tbsp. olive oil in a medium bowl. Season with salt and pepper. Let sit at least 5 minutes or up to 1 hour.
  3. 3. Add grilled corn kernels, yogurt, Parmesan or Cotija cheese and ½ of the cilantro. Toss to combine.
  4. 4. Top corn salad with more Parmesan or Cotija and remaining cilantro before serving.
  5. Serve with grilled chicken or fish.
Notes
  1. Serving size: 1 cup
  2. Calories 284
  3. Grams Carbohydrate 26
  4. Grams Protein 6
  5. Grams Fat 30
  6. Equivalents: 2 Starches, 2 Fats
Adapted from Alison Roman, Bon Appetit Magazine (Aug. 2018)
Adapted from Alison Roman, Bon Appetit Magazine (Aug. 2018)
Nutritionist 4 You https://nutritionist4you.com/

Banana Bread
Serves 12
Banana bread is a quick and easy bread made from ripe bananas. The ripe bananas make the bread sweet so we could reduce the sugar by half. In this recipe, the brown sugar gives a caramelized flavor. Use a mixture of ripe bananas and fresh bananas to get chunks of banana baked into your loaf.
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. • 1/4 cup butter
  2. • 1/4 cup sugar and 1/4 cup brown sugar
  3. • 1 beaten egg
  4. • 3 ripe bananas, mashed
  5. • 1 tsp vanilla extract
  6. • 1 1/2 cups flour
  7. • 1 tsp salt
  8. • 1 tsp baking soda
  9. • 1 tsp baking powder
Instructions
  1. 1. Preheat oven to 325°.
  2. 2. Beat butter and sugar until smooth.
  3. 3. Add beaten egg, vanilla, and mashed bananas. Mix together.
  4. 4. Mix dry ingredients together. Then, add to wet ingredients.
  5. 5. Add mixture to a greased baking loaf pan.
  6. 6. Bake for 45 minutes.
  7. 7. Eat with a big SMILE on your face like a banana!
1/12 of Loaf
  1. Calories: 155
  2. Grams Carbohydrate: 19
  3. Grams Protein: .5
  4. Grams Fat: 5
  5. Equivalents: 1 starch 1 fat
Nutritionist 4 You https://nutritionist4you.com/
Wild Rice Salad
This delicious salad can be served as a side dish with rotisserie chicken or as a main course with chopped pieces of chicken.
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Ingredients
  1. ½ cup wild rice
  2. ½ cup brown rice
  3. 1/3 cup red onion, chopped
  4. 3 scallions, chopped
  5. ¼ cup craisins or dried blueberries, chopped
  6. ¼ cup almonds, chopped
  7. ¼ cup cashews, chopped
  8. 2 Tbsp. olive oil
  9. 2 Tbsp. red wine vinegar
  10. 1 Tbsp. fresh lemon juice
  11. 1 tsp. Dijon mustard
  12. 1 garlic clove, chopped
  13. Salt and pepper to taste
Instructions
  1. 1. Cook rice as directed ahead of time and cool.
  2. 2. Add rice to a large bowl with onions, nuts and craisins or dried blueberries.
  3. 3. Whisk together oil, red wine vinegar, lemon juice, Dijon mustard, garlic, salt and pepper.
  4. 4. Mix dressing into rice mixture and serve chilled.
Notes
  1. Serving size: 1/2 cup
  2. Calories: 165
  3. Grams fat: 5
  4. Grams protein: 2
  5. Grams carbohydrate: 25
  6. Exchanges: 1 Starch, 1/2 Fruit, 1 Fat
Adapted from Rutherford's Grill wild rice salad, Napa Valley, CA
Adapted from Rutherford's Grill wild rice salad, Napa Valley, CA
Nutritionist 4 You https://nutritionist4you.com/
GARLIC MASHED POTATOES
Serves 4
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Ingredients
  1. 1 lb. russet potatoes
  2. 1 peeled garlic cloves
  3. ¼ cup 1% milk
  4. 1 Tbsp. light butter
Instructions
  1. 1. Peel and cut potatoes in half. Place in 5 quart pan, cover with water and bring to a boil over high heat. Cook until tender, 10 to 15 minutes.
  2. 2. Meanwhile, in a 1 quart pan, combine garlic, milk and butter. Cover and place over medium low heat until garlic is tender, about 10 minutes.
  3. 3. In a blender or food processor, puree garlic and milk mixture.
  4. 4. Drain potatoes. Return to pan and add garlic mixture. Mix with mixer until smooth. Add salt and pepper to taste.
Notes
  1. Total Calories: 110
  2. Carbohydrates: 20 g
  3. Protein: 3 g
  4. Fat: .5 g
Equivalent
  1. 1 Starch
Nutritionist 4 You https://nutritionist4you.com/

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