May Day Recipes!




Happy May Days RxGirls!

I know so many of you are preparing for your next competition, whether it's in Bikini, Figure, Fitness, Physique or Bodybuilding, and your diet can make or break your placement on stage.

These recipes are in keeping with your meals that you can prepare for your friends and family without compromising your diets. You can always add your own spin to many of these meals to make them more competition-friendly for yourself while still enjoying the holidays, get-togethers and family meals with those you love. 


Tilapia & Summer Vegetable Packets

May 2014 Tilapia & Summer Vegetable Packets 2

Wrapping vegetables and fish in a foil packet for grilling or baking is a foolproof way to get moist, tender results (we use a little olive oil to prevent food from sticking). Tilapia and summer vegetables pair with olives and capers for a Mediterranean flair.


Makes: 4 servings

Active Time: 35 minutes

Total Time: 35 minutes


IngredientsMay 2014 Tilapia & Summer Vegetable Packets 4

·     1 cup quartered cherries, or grape tomatoes

·     1 cup diced summer squash

·     1 cup thinly sliced red onion

·     12 green beans, trimmed and cut into 1-inch pieces

·     1/4 cup pitted and coarsely chopped black olives

·     2 tablespoons lemon juice

·     1 tablespoon chopped fresh oregano

·     1 tablespoon extra-virgin olive oil

·     1 teaspoon capers, rinsed

·     1/2 teaspoon salt, divided

·     1/2 teaspoon freshly ground pepper, divided

·     1 pound tilapia fillets, cut into 4 equal portions


1.   Preheat grill to medium. (No grill? See Oven Variation, below.)

2.   Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large    bowl.

3.  To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.



     4.  Bring the short ends of the foMay 2014 Tilapia & Summer Vegetable Packets 3il together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.

    5.  Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates. Oven Variation: Preheat oven to 425°F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.


Per serving: 181 calories; 7g fat (1g sat, 4g mono); 57mg cholesterol; 8g carbs; 0g added sugars; 24g protein; 2g fiber; 435mg sodium; 591mg potassium.


 Summer Paella

05-18-2014 May 2014 Summer Paella












Makes: 6 servings

Active Time: 1 hour 20 minutes

Total Time: 1 hour 20 minutes



·     1 green bell pepper

·     1 red or orange bell pepper

·     1 small red onion, sliced in 1/2-inch-thick rounds

·     Olive oil cooking spray

·     3/4 pound raw shrimp, (21-25 per pound), peeled and de-veined, tails left on

·     3 tablespoons extra-virgin olive oil

·     2 teaspoons minced garlic

·     4 cups reduced-sodium chicken broth

·     1 scant teaspoon crumbled saffron threads

·     1/4 teaspoon kosher salt

·     2 cups short-grain white rice, such as bomba, Valencia or Arborio

·     12 hard-shell clams, such as littlenecks or cherrystones, or mussels (optional)

·     10 ounces raw spicy turkey or chicken sausage links

·     1/2 cup frozen baby peas, thawed

·     1/4 cup halved pitted briny black olives

·     1/4 cup minced fresh parsley


1.   Preheat grill to medium-high.

2.   Grill bell peppers, turning occasionally, until softened and charred in spots, about 8 minutes. Coat onion slices lightly with olive oil spray and grill, flipping once, until slightly softened and beginning to caramelize, about 2 minutes per side.

3.   Transfer the peppers to a plastic bag and let it steam until cool enough to handle. Peel off the skins; discard the stems and seeds. Chop the peppers and onion.

4.   Thread shrimp onto three 12-inch skewers. Lightly coat with olive oil spray.

5.   Heat oil in a 13-inch paella pan or large high-sided skillet over medium heat. Add the bell peppers, onion and garlic and cook, stirring, until fragrant, 1 to 2 minutes. Stir in broth, saffron and salt; bring to a boil. Add rice, stir just to combine and spread to form a thin, even layer in the pan. Reduce heat to a gentle simmer and cook the rice, uncovered, for 10 minutes.

6.   After 10 minutes, gently fold the outside portions of rice into the center of the pan to ensure even cooking. Continue simmering, without stirring, until the rice looks dry and is just tender (it will still be a little toothsome), about 10 minutes more. Watch carefully and be prepared to shift the pan partially off the burner as necessary to keep the rice cooking at the same rate and prevent burning.

7.   Meanwhile, place the skewered shrimp, clams (or mussels) and sausage on the grill. Grill the shrimp until firm and pink, 1 to 2 minutes per side. Remove from the skewers and place in a large bowl. Grill the clams (or mussels) until their shells pop open, 2 to 4 minutes total. (Discard any clams or mussels that don’t open.) Add to the bowl with the shrimp, keeping them level to avoid losing their juices. Grill the sausage, turning occasionally, until cooked through, 10 to 14 minutes. When cool enough to handle, thinly slice and add to the bowl with the seafood.

8.   When the rice is done, remove from the heat, cover with a lid or heavy kitchen towel and let stand for 5 minutes. Gently stir in peas and black and green olives. Scatter the sausage and seafood plus any accumulated juices over the rice and sprinkle with parsley.

Tips & Notes

·     Make Ahead Tip: Prepare peppers and onion (Steps 1-3), cover and refrigerate for up to 2 days. | Equipment: Three 12-inch skewers; 13-inch paella pan or large high-sided skillet




Per serving: 386 calories; 15g fat (3g sat, 7g mono); 127mg cholesterol; 32g carbs; 29g protein; 2g fiber; 683mg sodium; 330mg potassium.



Grilled Mahi-Mahi & Asparagus with Lemon Butter

05-18-2014 Grilled Mahi-Mahi & Asparagus with Lemon Butter

In this quick grilled fish recipe, use fresh mahi-mahi and fresh spring asparagus alongside one another, then drizzle them with a bit of tart lemon butter. Although the recipe calls for mahi-mahi, any firm fish fillet can be used in its place.



Makes: 4 servings, 3-4 oz. fish & 8-10 asparagus each

Active Time: 30 minutes

Total Time: 30 minutes



·     1-1 1/4 pounds mahi-mahi, wild salmon, tuna or cod, skinned if desired, cut into 4 portions (see Tips)

·     2 bunches asparagus, trimmed

·     Cooking spray, preferably canola oil

·     1/2 teaspoon salt plus a pinch, divided

·     1/4 teaspoon freshly ground pepper

·     1/8 teaspoon garlic powder

·     2 tablespoons butter

·     2 tablespoons lemon juice




1.   Preheat grill to medium-high.

2.   Place fish and asparagus on a large rimmed baking sheet and coat both sides with cooking spray; sprinkle with 1/2 teaspoon salt, pepper and garlic powder.

3.   Oil the grill rack (see Tips). Place the asparagus on one side, perpendicular to the grates; place the fish on the other side. Grill the fish, turning once, until opaque, 3 to 5 minutes per side (depending on thickness); grill the asparagus, turning occasionally, until lightly charred, 5 to 7 minutes.

4.   Place butter, lemon juice and the pinch of salt in a small, microwave-safe bowl. Microwave on High to melt the butter, about 25 seconds. Drizzle each portion of fish and asparagus with about 1 tablespoon of the lemon butter.



Tips & Notes

·     Tips: For information about choosing sustainable seafood, visit seafoodwatch.org.

·     Oil a grill rack before you grill to keep the food from sticking to the rack. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not   use cooking spray on a hot grill—it may cause a flare-up.)



Per serving: 189 calories; 8g fat (4g sat, 3 g mono); 98mg cholesterol; 6g carbs; 0g added sugars; 24g protein; 2g fiber; 444mg sodium; 735mg potassium.



Chicken, Charred Tomato & Broccoli Salad

05-18-2014 Chicken, Charred Tomato & Broccoki Salad



Makes: 6 servings, 1 1/3 cups each

Active Time: 40 minutes

Total Time: 1 hour



·     1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)

·     4 cups broccoli florets

·     1 1/2 pounds medium tomatoes

·     2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided

·     1 teaspoon salt

·     1 teaspoon freshly ground pepper

·     1/2 teaspoon chili powder

·     1/4 cup lemon juice


1.   Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.

2.   Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.

3.   Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.

4.   Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.

5.   Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.

6.   Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.



Tips & Notes

·     Make Ahead Tip: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.




Per serving: 231 calories; 11g fat (2g sat, 8g mono); 60mg cholesterol; 8g carbohydrates; 0g added sugars; 24g protein; 3g fiber; 460mg sodium; 619mg potassium.



Country Potato Salad

May 2014 Healthy Country Potato Salad 1

This updated picnic potato salad gets subtle flavor from smoked ham. If possible, small, thin-skinned early potatoes are best in this salad.



Makes: 8 servings, about 1 cup each

Active Time: 40 minutes

Total Time: 1 hour


IngredientsMay 2014 Healthy Country Potato Salad 3

·     2 pounds small potatoes, preferably heirloom

·     1 cup chopped celery

·     2 ounces smoked ham, sliced into strips

·     1/4 cup chopped fresh parsley

·     2 tablespoons chopped fresh chives, or scallions

·     2 tablespoons chopped fresh mint, or dill

·     3/4 cup nonfat buttermilk

·     1 tablespoon lemon juice

·     1 tablespoon peanut or canola oil

·     1/2 teaspoon salt

·     Freshly ground pepper, to taste

·     2 large hard-boiled eggs, (see Tip), peeled and coarsely chopped


May 2014 Healthy Country Potato Salad 2


    1.   Place potatoes in a large saucepan, cover with water and bring to a simmer over medium-high heat. Reduce heat to medium and cook, partially covered, until just tender, 12 to 20 minutes, depending on their size. Drain and let cool for about 15 minutes.

    2.   When the potatoes are cool enough to handle, taste a bit of potato skin—if it’s bitter or tough, peel the potatoes. Otherwise, leave the skins on. Cut the potatoes into bite-size pieces and put them in a large salad bowl.

   3.   Add celery, ham, parsley, chives (or scallions) and mint (or dill) to the potatoes. Toss to combine. Add buttermilk, lemon juice, oil, salt and pepper; stir to combine. Gently stir in chopped egg. Serve at room temperature or chilled.


Tips & Notes

·     Make Ahead Tip: Cover and refrigerate for up to 1 day. Taste and adjust seasoning if desired.

·     Tip: To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with cold water. Let stand until cool enough to handle before peeling.




Per serving: 138 calories; 4g fat (1g sat, 2g mono); 58mg cholesterol; 20g carbs; 0g added sugars; 6g protein; 2g fiber; 272mg sodium; 643mg potassium.


… And don't forget about dessert:


Peach Sorbet or Champagne & Peach Sorbet

Peach Sorbet or Champagne & Peach Sorbet 1

Here's a simple and delicious peach sorbet recipe that can be used whether or not you have an ice cream maker.  To add a little more POW to your peach sorbet, add champagne to your recipe. It's a great way to stay cool and to wind down a wonderful day of grilling


Makes: 4 cups

Serving Size: 1/2 cup

Active Time: 15 minutes

Total Time: 4 3/4 hours



·     4 cups quartered, pitted ripe peach (about 4 peaches), fresh or frozen (see Tips)

·     1 cup white grape juice

·     1 tablespoon lemon juicePeach Sorbet or Champagne & Peach Sorbet 3

·     1/2 cup sugar 


1.   Puree peaches in a food processor until smooth.

2.   Combine white grape juice, lemon juice and sugar in a small saucepan. Heat over medium heat, stirring, until the sugar is dissolved.

3.   Stir the syrup into the fruit puree. Chill the mixture in the refrigerator until cold, about 4 hours.

4.   Pour the sorbet mixture into an ice cream maker. (No ice cream maker? See Tips.) Freeze according to the manufacturer’s directions.



Tips & NPeach Sorbet or Champagne & Peach Sorbet 4otes

     ·     Make Ahead Tip: Freeze in an airtight container for up to 1 week. Let soften slightly before serving.

     ·     Tips: If using frozen fruit, measure it frozen and then thaw before pureeing.

     ·     If you don’t have an ice cream maker, freeze the mixture in a shallow metal cake pan or ice cube trays until solid, about 6 hours. Break into chunks and process in a food processor until smooth, stopping to scrape down the sides as needed.


Per 1/2 cup: 94 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 24 g carbohydrates; 14 g added sugars; 1 g protein; 1 g fiber; 3 mg sodium; 149 mg potassium.


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