• Jamie Wuerthner

5 Quick Summer Meals

As the weather gets warmer I lose my motivation to cook! That last thing I want to do at the end of a hot day is turn the oven on. Here are a few recipes to keep your nutrition on track during these HOT Summer months.


1. Skinny Taco Salad (recipe by www.wellplated.com)



FOR THE TACO SALAD:

2 fajita-size flour tortillas — swap corn tortillas to make gluten free 2 teaspoons extra-virgin olive oil— divided 3/4 teaspoon kosher salt — divided 1/2 teaspoon black pepper

1 pound 93% lean ground turkey

1 tablespoon chili powder

1 teaspoon ground cumin

1/2 teaspoon garlic powder

1 head romaine lettuce — roughly chopped

1 can reduced-sodium black beans, rinsed and drained — (15 ounces)

1 can Mexican-style corn, drained — (11 ounces)

2 cups cherry tomatoes — halved

1 medium ripe avocado — peeled, pitted, and diced

1 cup loosely packed cilantro leaves

1/2  cup reduced fat shredded sharp cheddar cheese

1/4 cup thinly sliced green onions

FOR THE SALSA YOGURT DRESSING:

1/4 cup prepared salsa

1/4 cup nonfat plain Greek yogurt


2. Grilled Chicken Marinade (recipe by www.kitchmenow.com)


Ingredients:

½ cup balsamic vinegar (or other vinegar)

¼ cup soy sauce

¼ cup Worcestershire sauce

⅛ cup lemon juice

¼ cup brown sugar

2 tsp dried rosemary

2 tbsp Dijon or Spicy Brown mustard

2 tsp salt

1 tsp ground black pepper

2 tsp garlic powder2 tsp garlic powder

4 lb chicken

Instructions:

Combine all ingredients, except for chicken, in a large Pyrex measuring cup or mixing bowl and whisk together.

Place chicken in a large, ziploc bag and pour marinade over the top. Close securely.

Marinate for at least 4 hours and up to 24 hours.

To grill

Preheat grill to medium high heat and lightly oil the grates.

Remove the chicken from the marinade, letting the excess drip off.

Grill chicken for 5 to 6 minutes on each side or until cooked through. Baste the chicken occasionally with the leftover

marinade.

Remove chicken from grill and tent with foil. Let chicken rest for at least 5 minutes before serving

Optional.

If you bring the remaining marinade up to a boil, let simmer until slightly reduced, it makes a wonderful sauce to go on top of the chicken.

Notes I’ve marinated my chicken for as few as 30 minutes and the chicken was still phenomenal. Basically, the longer you have to marinate the better but don’t worry if you don’t have a lot of time.


3. Spicy California Shrimp Stuffed Avocado (recipe modified from www.skinnytaste.com)


Ingredients:

2 tablespoons light mayo

2 teaspoons sriracha, plus more for drizzling

1 teaspoon chopped fresh chives

4 oz cooked shrimp

1/4 cup peeled and diced cucumber

1 small Hass avocado, about 4 oz avocado when pitted and peeled

1/2 teaspoon sesame seeds

2 teaspoons gluten-free soy sauce, coconut aminos for whole30/paleo

Instructions:

In a medium bowl, combine mayo, sriracha and chives.

Add chopped shrimp and cucumber and chive and gently toss.

Cut the avocado open, remove pit and peel the skin or spoon the avocado out.

Fill the avocado halves equally with shrimp salad.

Top with sesame seeds and drizzle with soy sauce.


4. Hawaiian BBQ Chicken Wrap (recipe modified from www.tastesbetterfromscratch.com)


Ingredients: 1 Tablespoon olive oil

1 pound cooked and shredded rotisserie chicken

1/2 cup barbecue sauce

2/3 cup pineapple, chopped (fresh or canned)

1/4 red onion , chopped

1 romaine heart , chopped

1/4 cup fresh cilantro , chopped

4 large tortillas (wheat or white or low-carb)

Instructions:

Add chicken pieces to the pan and season with salt and pepper.

Add barbecue sauce to the pan and toss chicken to coat. Cook until warm.

Place tortilla on a plate. Layer with a spoonful of barbecue chicken, pineapple, onion, chopped romaine and cilantro. 

Roll, burrito style and secure with a toothpick. Serve immediately.


5. Skinny Tuna Wrap (recipe modified from www.nutritionexpert.com)



Ingredients:

1 can of tuna, drained

1 Flatout 100% Whole Wheat Flatbread

1 celery stalk, chopped

1/4 avocado

1/4 onion, chopped

1/4 cucumber, chopped

2 tablespoons light mayo

1/2 cup baby spinach

Instructions:

Stir together the first 6 ingredients. Line your flatbread with baby spinach and then add tuna mixture into flatbread. Roll, cut in half.

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