Pineapple and Strawberries with Cilantro and PepperPrep time: 10 minutes / Total time: 55 minutes / Servings: 8 2 c hulled and quartered fresh strawberries 1 Tbsp packed brown sugar 4 c ½" chunks fresh pineapple ¼ c chopped fresh cilantro ¼ tsp ground cinnamon ⅛ tsp ground cumin ¼ tsp freshly ground black pepper1. Mix the strawberries and sugar in a serving bowl. Let stand for 15 minutes to let the juices flow.2. Add the pineapple, cilantro, cinnamon, cumin, and pepper to the strawberries and stir gently to mix. Cover and chill for at least 30 minutes, or until ready to serve.Nutrition (per serving) 77 cal, 1 g pro, 20 g carb, 3 g fiber, 15 g sugars, 0 g fat, 0 g sat fat, 3 mg sodium Pineapple SalsaPrep time:Total time: Servings:1 chopped 1 c chopped pineapple 2 Tbsp chopped cilantro 1 chopped red onion Juice of 1 lime. ingredients in a small bowl. Let stand for 30 minutes to allow the flavors to blend. 5 minutes / 35 minutes / 8jalapeñoCombine Nutrition(per serving) 17 cal, 0 g pro, 4 g carb, 1 g fiber, 3 g sugars, 0 g fat, 0 g sat fat, 1 mg sodium Tex-Mex Turkey, Mango, and Pineapple WrapsPrep time: 10 minutes / Total time: 14 minutes / Servings: 2 1 whole grain wrap (10" diameter) 4 tsp low-fat mayonnaise ¼ c shredded reduced-fat Cheddar 4 oz sliced turkey breast ½ c chopped romaine lettuce ⅓ c chopped fresh pineapple ¼ c chopped fresh mango 1 Tbsp pickled jalapeño slices (optional)1. Place the wrap on a work surface and spread the side facing you with mayonnaise. Spread the cheese across the center of the wrap. Top with turkey, lettuce, pineapple, mango, and jalapeño slices, if using. Fold the right and left sides of the wrap so that they just cover the very edges of the filling, and then fold the bottom over and roll up jelly roll-style.2. Prepare a small nonstick skillet over medium heat. When hot, add the wrap and cook until lightly browned on the outside, about 1 to 2 minutes per side. Transfer to a cutting board and cut the wrap in half on an angle.Nutrition (per serving) 226 cal, 24 g pro, 27 g carb, 3 g fiber, 4 g sugars, 5 g fat, 2 g sat fat, 404 mg sodium Pineapple and Pork Tacos with Avocado CremaPREP TIME:Total time:Servings: Tacos 2 tsp sugar 2 tsp ground cumin ½ tsp ground coriander ¼ tsp ground cinnamon ¼ tsp ground red pepper ¼ tsp salt 12 oz pork tenderloin, trimmed and cut into 1/2" cubes 1 Tbsp olive oil ¼ fresh pineapple, cored and sliced crosswise 2 Tbsp chopped fresh cilantro 12 corn tortillas (6" diameter), warmed per package directions1. Prepare 2.Meanwhile3. COAT4.Add5. AssembleNutrition 30 / 45 / 4Crema 1 avocado, mashed 2 Tbsp fat-free sour cream 2 Tbsp fres lime juice ⅛ tsp saltthe pork and pineapple: In a cup, mix the sugar, cumin, coriander, cinnamon, pepper, and salt. Mix half of the spices with the pork, then toss with the oil. Mix the remaining spices with the pineapple. Let stand at room temperature for 15 minutes. , prepare the avocado crema: Whisk the avocado with the sour cream, lime juice, and salt in a small bowl. Press a piece of plastic wrap directly onto the surface to keep the crema fresh. a large nonstick skillet with olive oil spray. Warm over medium-high heat for 2 minutes. Add the pork and cook, turning once or twice, until browned and cooked through, about 8 minutes. Add the cilantro and toss to combine. Transfer to a clean plate and cover loosely to keep warm. the pineapple to the pan and cook, turning once or twice, until golden, 3 to 4 minutes. Remove from the heat. each serving: Place 3 tortillas on a plate. Divide ¼ of the pork and pineapple between each tortilla. Top with the crema and roll up.(per serving) 410 cal, 24 g pro, 47 g carb, 9 g fiber, 6 g sugars, 16 g fat, 3 g sat fat, 309 mg sodium Scallop, Pineapple, and Bacon Skewers with Jalapeño VinaigrettePrep time:Total time:Servings:1. Cook2. Prepare3.Make4.Coat 5. MeanwhileNutrition(per serving) 517 cal, 17 g pro, 67 g carb, 3 g fiber, 13 g sugars, 20 g fat, 4 g sat fat, 467 mg sodium 15 minutes / 35 minutes / 4 4 slices bacon 16 sea scallops 16 cubes (1½") fresh pineapple 2 fresh jalapeños ¼ c extra virgin olive oil 2 Tbsp fresh lime juice 1 Tbsp honey ½ c chopped cilantro ½ c chopped flat-leaf parsley 2 lg scallion greens, chopped 2 cloves garlic, finely chopped 8 oz rice noodles 1 lime, cut into 4 wedges bacon in skillet over medium heat, turning, until cooked but not crisp, about 3 minutes. Cut crosswise into 1½" pieces. lightly oiled grill for medium heat. Alternately thread pineapple, scallops, and bacon pieces onto 8 metal or (soaked) bamboo skewers (8"-10" long). the vinaigrette: Grill jalapeños, turning, until charred and tender, about 3 minutes. Remove seeds and stems and coarsely chop. Transfer to blender with oil, lime juice, honey, cilantro, parsley, scallion greens, and garlic. Pulse until just combined. (Makes about ¾ c.) skewers with cooking spray and grill, turning, until golden and scallops are cooked through, 5 minutes., prepare noodles per package directions. Drain noodles and immediately toss with ¼ cup of the vinaigrette. Season to taste with salt and pepper. Divide among 4 serving plates and top with skewers. Drizzle with some of remaining vinaigrette and serve with lime wedges. MORE: The Smoothie That Lowers Blood Pressure Naturally Maple Roasted PineapplePrep time:Total time:Servings:1. HEAT2. TURNNutrition(per serving) 295 cal, 5 g pro, 62 g carb, 3 g fiber, 47 g sugars, 4 g fat, 2 g sat fat, 92 mg sodium 5 minutes / 22 minutes / 4 8 thick slices pineapple ¼ c pure maple syrup ¼ c graham cracker crumbs 1 pt low-fat vanilla ice cream oven to 400°F. Coat baking sheet with cooking spray. Put pineapple on pan, drizzle with syrup, sprinkle with crumbs, and coat with cooking spray. Roast 15 minutes and remove from oven. on broiler, brush pineapple with any dripped-off syrup and place under broiler about 5 inches from heat. Cook until charred in spots, 2 to 5 minutes. Serve warm with ice cream. Pineapple-Jalapeño CrushPrep time:Total time:Servings:2 c cubed fresh pineapple1. Combine 2. Add3. PourNutrition113 cal, 1 g pro, 30 g carb, 3 g fiber, 24 g sugars, 0 g fat, 0 g sat fat, 5 mg sodium 10 minutes / 10 minutes / 22 Tbsp fresh basil leaves 2 Tbsp fresh mint leaves 1 sm chopped and seeded jalapeño 1 Tbsp honey in blenderpineapple, basil leaves, mint leaves, jalapeño, and honey in blender. ½ c ice and cold water and puree until smooth. Taste and add more honey if desired. into 2 ice-filled glasses, garnish with additional pineapple and mint leaves, and serve immediately. (per serving) Banana-Pineapple SmoothiePrep time: 3 minutes / Total time: 3 minutes / Servings: 1 ½ frozen banana ¼ c fresh pineapple c skim milkBlend banana with pineapple and milk until smooth. Add ice cubes, if desired, for a thicker consistency. Nutrition (per serving) 121 cal, 6 g pro, 25 g carb, 2 g fiber, 18 g sugars, 3 g fat, 0.5 g sat fat, 71 mg sodium MORE: 10-Minute Super-Healthy Recipes
