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Scrumptious Good-for-You Summer Meals

Warm summer days and light, healthy meals are ideal seasonal companions. From sunrise to sunset, here’s a day’s worth of taste-pleasing, good-for-you dishes.

Mango Blueberry Protein Smoothie

bluberriesStart your day with a delicious smoothie featuring vitamin-rich mangos and blueberries. With the addition of chia sees and protein powder, this breakfast in a glass also brims with dietary fiber and antioxidants.

INGREDIENTS:

  • 1 cup unsweetened almond milk
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen mangos
  • 2 scoops vanilla protein powder
  • 1 tablespoon chia seeds

INSTRUCTIONS:

  1. Place all ingredients in a blender.
  2. Mix until smooth and liquefied.

Nutrition facts per 16-ounce serving: Calories – 344; Fat – 11 g; Carbs – 36 g; Sodium – 521 mg; Fiber – 10 g; Protein – 29 g.

Arugula, Grape, and Sunflower Seed Salad

salad

Midday calls for a light lunch, and this particular salad comes with the added bonus of being a nutritional powerhouse packed with healthy fats, vitamins E and A, as well as antioxidants.

INGREDIENTS:

  • 3 tablespoons red wine vinegar
  • 1 teaspoon honey
  • 1 teaspoon maple syrup
  • 1/2 teaspoon stone-ground mustard
  • 2 teaspoons grapeseed oil
  • 7 cups loosely packed baby arugula
  • 2 cups red grapes, cut in half
  • 2 tablespoons toasted sunflower seed kernels
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

INSTRUCTIONS:

  1. Combine vinegar, honey, syrup, and mustard in a small bowl.
  2. Gradually add oil, stirring with a whisk.
  3. Combine arugula, grapes, sunflower seeds, and thyme in a large bowl.
  4. Drizzle vinegar mixture over the arugula.
  5. Sprinkle with salt and pepper.
  6. Toss gently to coat.

Nutrition facts per one-cup serving: Calories – 81; Fat – 3.1 g; Carbs – 13.1 g; Sodium – 124 mg; Fiber – 1.2 g; Protein – 1.6 g.

Chicken & Summer Vegetables Tostados

tostados

This dinner not only is snap to make, but it pops with colorful, healthy summer veggies.

INGREDIENTS:

  • 2 teaspoons canola oil
  • 1 teaspoon ground cumin
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 12 ounces chicken breast tenders
  • 1 cup chopped red onion
  • 1 cup fresh corn kernels
  • 1 cup chopped zucchini
  • ½ cup salsa verde
  • 3 tablespoons chopped fresh cilantro (divided)
  • 4, 8-inch, fat-free flour tortillas
  • 3 ounces shredded Monterey Jack cheese
  • Cooking spray

INSTRUCTIONS:

  1. Combine canola oil, cumin, and kosher salt.
  2. Heat oil in a large, nonstick skillet over medium-high heat.
  3. Sprinkle the spice mixture evenly over chicken breast tenders.
  4. Add chicken to skillet and sauté for three minutes.
  5. Add the onion, corn, and zucchini to skillet; sauté for two minutes.
  6. Stir in salsa and two tablespoons of the cilantro. Cook for two minutes, stirring frequently, until liquid largely evaporates.
  7. Place tortillas on a baking sheet and lightly coat with cooking spray.
  8. Broil for three minutes or until lightly browned.
  9. Spoon about ¾ cup of the chicken mixture in the center of each tortilla.
  10. Sprinkle each serving with ¼ cup of shredded cheese.
  11. Broil an additional two minutes or until cheese is melted.
  12. Top each serving with ¾ teaspoon of cilantro.

Nutrition facts per serving: Calories – 371; Fat – 11 g; Carbs – 36.4 g; Sodium – 740 mg; Fiber – 3.9 g; Protein – 30.8 g.

Sources:

http://dailyburn.com/life/recipes/mango-blueberry-protein-smoothie/

http://www.myrecipes.com/recipe/arugula-grape-sunflower-seed-salad

http://www.myrecipes.com/recipe/chicken-summer-vegetable-tostadas