Boot Camps with a Purpose Recipe of the Day

Recipes provided by Boot Camps With a Purpose's Official Nutritional Guide, Jesse Stoddard of Snohomish Boot Camp, WA who works directly with BCWAP President Matt Sgro of Elite Personal Training Studios to keep our supply of dishes fresh and keep our hand out to help those needing support.

Cheesy Steak Burritos

Makes: 6 servings

2 portabello mushroom caps
Nonstick cooking spray
2 teaspoon chile powder
½ teaspoon salt
¼ teaspoon black pepper
1 pound flank steak
6 (8inch) fat free flour tortillas
1 can (16oz) fat free refried beans
3 cups shredded romaine lettuce
¾ cup bottled taco sauce
2 medium tomatoes, diced
½ cup shredded reduced fat cheddar cheese

1. Heat gas grill to medium high and mist mushrooms with cooking spray
2. Sprinkle most of the chile powder, salt and pepper on mushrooms; pat the rest onto steak
3. Grill mushrooms for 5 minutes with cover closed; turn.  Add steak to grill.  Grill, covered, 2-3 minutes per side
4. Remove meat and mushrooms from grill; let stand 3 minutes, then slice into strips
5. Spread ¼ cup beans down a tortilla’s center.  Microwave on high for 30-40 seconds; top with 1/3cup steak mixture, 1/2 cup lettuce, 2 tablespoon taco sauce, 3 tablespoon tomato and 1 tablespoon cheese.  Roll; prepare remaining tacos

373 calories, 27g protein, 41g carbohydrate, 9g fat (4 g saturated), 7g fiber

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Open Faced Garden Sandwich

Makes: 4 servings
Prep time: 25 minutes
Cook time: 13 minutes

1 small zucchini, thinly sliced
1 small yellow squash, thinly sliced
1 medium onion, sliced
1/3 cup sliced mushrooms
½ red bell pepper, cut into thin strips
Nonstick cooking spray
Salt and pepper
4 pitas
4 teaspoon reduced calorie Italian salad dressing
¾ cup shredded Swiss cheese

1. Preheat oven to 450 degrees.  Place vegetables on a baking sheep; coat with cooking spray.  Roast 10 minutes or until tender
2. Arrange vegetables on pitas; drizzle with dressing and top with cheese
3. Place pitas on the unheated rack of a broiler pan. Broil 4 inches from heat about 3 minutes or until cheese melts

269 calories, 12g protein, 38 g carbohydrate, 7g fat (4g saturated), 1g fiber

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Corn Bread Salad

Makes: 6 servings

Prep time: 10 minutes
Cook time: 18 minutes

Dressing:
1 tablespoon cider vinegar
1 teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon black pepper
2 tablespoon olive oil

Salad:
1 package (8.5oz) corn-muffin mix, prepared according to package directions
Salt
2 ears corn, shucked
4 oz each fresh green beans and yellow wax beans, trimmed and cut into 1 inch      pieces
1½ cups shredded reduced fat cheddar cheese
1 large tomato, chopped
1 small red bell pepper, cut into 1 inch strips
3 scallions, including greed tops, thinly sliced
½ cup chopped fresh basil

1. Preheat oven to 400 degrees
2. Whisk vinegar, mustard, salt and pepper in a large bowl. Slowly whisk in oil; let stand
3. Cut corn bread into 1 inch cubes; place cubes in a single layer on a baking sheet and bake 8-10 minutes, or until lightly toasted. Let cool
4. Bring a large pot of salted water to a boil.  Add corn and cook 5 minutes.  Add beans and cook 3 minutes longer or until beans are crisp-tender
5. Remove corn and beans; rinse under cold running water. Cut corn off cobs
6. Combine corn, beans, cheese, tomato, red pepper, scallions, basil and dressing; toss to combine. Add corn bread and toss gently. Serve immediately.

 311 calories, 16g protein, 34g carbohydrate, 15g fat (6g saturated), 5g fiber

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Ancho-Glazed Salmon with Broiled Sweet Potato Fries

Makes: 4 servings
Start to Finish: 20 minutes

1 tablespoon sugar
1 teaspoon salt
1 teaspoon ground ancho-chile pepper or chile powder
2 medium sweet potatoes, scrubbed
Nonstick olive oil cooking spray
4 skinless salmon fillets (5-6 oz each)
2 tablespoon fresh cilantro sprigs

1. Preheat broiler. Ina small bowl, combine sugar, salt, cumin and chile powder. Cut sweet potatoes into ¼ inch thick slices and place on greased rack of a broiler pan.  Coat sweet potatoes with cooking spray and sprinkle with half of the spice mixture.  Broil 10 minutes turning once halfway through
2. Rinse and dry salmon; coat with remaining spice mixture.  In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork
3. Sprinkle sweet potatoes and salmon with cilantro before serving

363 calories, 29g protein, 17g carbohydrate, 19g fat (4g saturated), 2 g fiber

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Thai Chicken Broccoli Wraps

Makes: 6 servings

12oz skinless, boneless chicken breast strips
¼ teaspoon garlic salt
1/8 teaspoon black pepper
Nonstick cooking spray
2 cups packaged broccoli slaw
½ teaspoon ground ginger
3 tablespoon creamy peanut butter
1 tablespoon reduced sodium soy sauce
½ teaspoon minced garlic
3 10-inch whole wheat tortillas, warmed

1. Sprinkle chicken strips with garlic salt and pepper. Coat a skillet with cooking spray. Add chicken; cook over medium high heat for 2-3 minutes or until no longer pink. Remove from pan; keep warm. Add broccoli and ¼ teaspoon of the ground ginger to skillet. Cook and stir for 2-3 minutes or until vegetables are crisp tender
2. In a saucepan, combine peanut butter, 2 tablespoon water, soy sauce, minced garlic and the remaining ginger. Heat over low heat until smooth, whisking constantly
3. To assemble, spread tortillas with peanut sauce.  Top with chicken strips and vegetable mixture. Roll up each tortilla, securing with a toothpick. Cut in half; serve immediately

191 calories, 18g protein, 16g carbohydrate, 6g fat (1g saturated), 2g fiber

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Baked Veggie Omelet

Makes 6 servings

Nonstick cooking spray
2 tablespoon butter
3 cups bite size bell pepper strips, sliced mushrooms and thinly sliced zucchini
1/3 cup chopped onion (1 small)
½ teaspoon dried basil
1/8 teaspoon black pepper
½ teaspoon salt
3 tablespoon tomato sauce
10 egg whites
5 eggs
¼ cup water
¼ cup shredded mozzarella cheese
2 tablespoon grated parmesan cheese

1. Preheat oven to 400 degrees.  Lightly coat a 15-by-10-by-1 inch baking pan with cooking spray; set aside
2. In a large skillet, melt butter over medium heat.  Add vegetables, onion and dried basil.  Cook and stir 5-8 minutes.  Add pepper and ¼ teaspoon of the salt.  Remove from heat; stir in tomato sauce; keep warm
3. In a medium bowl beat egg whites, eggs, water and remaining ¼ teaspoon salt with a whisk until combined but not frothy.  Pour eggs into the baking pan.  Bake uncovered, 7 minutes or until eggs have just set
4. Meanwhile, in a small bowl, combine cheeses; set aside
5. Cut baked eggs into 6 five-inch squares.  Using a spatula, lift each square from the pan and invert onto a plate.  Divide warm vegetable mixture among omelets; top with cheese.  Fold omelets diagonally in half, forming triangles.  If desired, drizzle with additional tomato sauce

170 calories, 14g protein, 7g carbohydrate, 10g fat (4g saturated), 2g fiber

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Cinnamon Apple Oats

Prepare 1 packet plain instant oatmeal with ½ cup skim milk. Microwave three quarters of a small apple, chopped, 1 teaspoon cinnamon and 1 teaspoon brown sugar. Top oatmeal with apple sand 1 tablespoon chopped walnuts. 255 calories

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Peanut Buttery Bagel

Toast a whole grain bagel and spread 1tablespoon reduced fat all natural peanut butter. Cover with slices from apple. 355 calories

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Cuban Sandwich

1 whole grain hamburger bun
2oz low fat sliced ham
2 teaspoon mustard
1 slice Swiss cheese
2 dill pickles, sliced lengthwise
1 small apple

Grill ham in a pan for 4 minutes, turning once. Spread mustard on bun and top with ham, cheese and pickle slices. Serve with apple

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Penne with Feta and Sun Dried Tomatoes

Toss ½ cup cooked whole wheat pasta with 1 cup sautéed spinach and 2 tablespoon each pine nuts and low fat Feta. Sprinkle with capers and chopped sun-dried tomatoes. 378 calories

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Ginger Sesame Salmon with Orzo & Asparagus

2 teaspoon sesame oil
2 teaspoon grated fresh ginger
1 tablespoon sesame seeds
3 oz salmon
8 spears asparagus
Non stick cooking spray
½ cup dry whole wheat orzo

Preheat broiler. Mix together sesame oil, ginger, and sesame seeds and spread on salmon. Put salmon and asparagus on a baking sheet misted with cooking spray. Broil for 10 minutes, or until fish is opaque. Boil orzo in water according to package directions. Serve salmon over orzo with asparagus

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Chopped Chicken Salad

Place 3oz chopped chicken, 2 tablespoon crumbled low fat blue cheese, ½ cup chopped cucumber and 1 tablespoon each chopped pecans and dried cranberries on 2 cups lettuce. Toss with 2 tablespoon vinaigrette. 356 calories

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Turkey Avocado Melt Place

2 to 3 slices roasted turkey, 2 slices avocado and 1 slice low fat pepper jack cheese between 2 sliced whole grain bread. Grill in skillet. 303 calories

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Chocolate and Peanut Butter Smoothie

In a blender, combine ¾ cup frozen berries, ¼ cup low fat vanilla yogurt, ½ cup low fat chocolate soy milk and 2 tablespoon reduced fat all natural peanut butter. 355 calories

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Pork, White Bean & Kale Soup

Kale is matched up here with white beans and chunks of lean pork tenderloin to create a soup that's satisfying and quick to make. Smoked paprika gives the soup a Spanish flair so some warm bread and sliced Manchego cheese would go well on the side.

Servings: 6 servings, about 1 2/3 cups each
Prep: 40 mins
Total: 40 mins

Ingredients
1 tablespoon extra-virgin olive oil
1 pound pork tenderloin, trimmed and cut into 1-inch pieces
3/4 teaspoon salt
1 medium onion, finely chopped
4 cloves garlic, minced
2 teaspoons paprika, preferably smoked
1/4 teaspoon crushed red pepper, or to taste (optional)
1 cup white wine
4 plum tomatoes, chopped
4 cups reduced-sodium chicken broth
1 bunch kale, ribs removed, chopped (about 8 cups lightly packed)
1 15-ounce can white beans, rinsed (see Tip)

Directions
1. Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with salt and cook, stirring once or twice, until no longer pink on the outside, about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.
2. Add onion to the pot and cook, stirring often, until just beginning to brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if using) and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and tomatoes, increase heat to high and stir to scrape up any browned bits. Add broth and bring to a boil.
3. Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices; simmer until the beans and pork are heated through, about 2 minutes.

Tip:
Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Nutrition Facts
Calories 262, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Cholesterol 45 mg, Sodium 627 mg, Carbohydrate 26 g, Fiber 7 g, Protein 25 g, Potassium 1024 mg. Daily Values: Vitamin A 290%, Vitamin C 190%, Iron 20%. Exchanges: Starch 1, Vegetable 2, Lean Meat 2.
Percent Daily Values are based on a 2,000 calorie diet

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Creamy Tarragon Chicken Salad

Reduced-fat sour cream and mayo make a sumptuous, creamy dressing for a considerably lightened take on chicken salad. Oven-poaching the chicken in broth intensifies its flavor and keeps it moist and succulent. Combined with sweet grapes and aromatic tarragon, this is an elegant version of chicken salad that's wonderful on a bed of mixed greens or a sandwich with nutty whole-grain bread.

Servings: 8 servings, 1 cup each
Prep: 30 mins
Total: 1 hr 45 mins

Ingredients:
2 pounds boneless, skinless chicken breast, trimmed
1 cup reduced-sodium chicken broth
1/3 cup walnuts, chopped
2/3 cup reduced-fat sour cream
1/2 cup low-fat mayonnaise
1 tablespoon dried tarragon
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups diced celery
1 1/2 cups halved red seedless grapes

Directions:
1. Preheat oven to 450 degrees F .
2. Arrange chicken in a glass baking dish large enough to hold it in a single layer. Pour broth around the chicken. Bake the chicken until no longer pink in the center and an instant-read thermometer inserted in the thickest part of the breast registers 170 degrees F , 30 to 35 minutes. Transfer the chicken to a cutting board until cool enough to handle, then cut into cubes. (Discard broth or save for another use.)
3. Meanwhile, spread walnuts on a baking sheet and toast in the oven until lightly golden and fragrant, about 6minutes. Let cool.
4. Stir sour cream, mayonnaise, tarragon, salt and pepper in a large bowl. Add celery, grapes, the chicken and walnuts; stir to coat. Refrigerate until chilled, at least 1 hour.

Tip:
MAKE AHEAD TIP: Bake the chicken (Steps 1-2) and refrigerate for up to 2 days. Cover and refrigerate the salad for up to 1 day; add the nuts just before serving.

Nutrition Facts:
Calories 219, Total Fat 9 g, Saturated Fat 3 g, Monounsaturated Fat 2 g, Cholesterol 71 mg, Sodium 372 mg, Carbohydrate 10 g, Fiber 1 g, Protein 25 g, Potassium 354 mg. Exchanges: Fruit 0.5,Lean Meat 3,Fat 2.
Percent Daily Values are based on a 2,000 calorie diet

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Moroccan Vegetable Soup

Hearty with chunks of beef or lamb, plenty of vegetables and a bit of pasta, this Moroccan soup gets its rich, golden-orange color from turmeric.

Servings: 6 servings, about 2 cups each
Prep: 35 mins
Total: 1 hr 30 mins

Ingredients
2 tablespoons extra-virgin olive oil
1 medium onion, finely diced
2 teaspoons ground turmeric
1 pound beef stew meat, (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
6 cups reduced-sodium beef broth, or water
1 14-ounce can diced tomatoes
2 small turnips, peeled and diced
2 carrots, diced
2 stalks celery, leaves included, thinly sliced
Pinch of saffron threads, (see Ingredient Note)
12 sprigs flat-leaf parsley, plus more leaves for garnish
8 sprigs fresh cilantro, plus more leaves for garnish
1 large zucchini, peeled and cut into 1/4-inch dice
2 ounces angel hair pasta, (capellini), broken into small pieces (about 1/2 cup), or orzo, preferably whole-wheat
1-2 teaspoons salt
1/2 teaspoon freshly ground pepper

Directions
1. Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender, 4 to 5 minutes. Add broth (or water), tomatoes and their juice, turnips, carrots, celery and saffron. Tie parsley and cilantro sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45 to 50 minutes.
2. Stir in zucchini and cook, covered, until soft, 8 to 10 minutes. Add pasta and cook until soft, 4 to 10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with salt (start with 1 teaspoon if you're using beef broth; add more if you're using water) and pepper. Serve sprinkled with parsley and/or cilantro leaves, if desired.

Tips:
Ingredient note: The dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops and at tienda.com. It will keep in an airtight container for several years.
Equipment: Kitchen string

Nutrition Facts
Calories 260, Total Fat 10 g, Saturated Fat 2 g, Monounsaturated Fat 6 g, Cholesterol 32 mg, Sodium 615 mg, Carbohydrate 19 g, Fiber 4 g, Protein 23 g, Potassium 697 mg. Daily Values: Vitamin A 80%, Vitamin C 35%, Iron 15%. Exchanges: Starch 0.5,Vegetable 1.5,Lean Meat 2,Fat 0.5.
Percent Daily Values are based on a 2,000 calorie diet

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Strawberry, Melon & Avocado Salad

Nutty and slightly sweet sherry vinegar is a natural partner for strawberries. This composed salad makes a cool kickoff for dinner or a nutrition-packed lunch on its own.

Servings: 4 servings
Prep: 20 mins
Total: 20 mins
Rated : Not yet rated

Ingredients
1/4 cup honey
2 tablespoons sherry vinegar, or red-wine vinegar
2 tablespoons finely chopped fresh mint
1/4 teaspoon freshly ground pepper
Pinch of salt
4 cups baby spinach
1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices
16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed
1 1/2 cups hulled strawberries, sliced
2 teaspoons sesame seeds, toasted (see Tip)

Directions
1. Whisk honey, vinegar, mint, pepper and salt in a small bowl.
2. Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds.
Tips:
Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

MAKE AHEAD TIP: The dressing will keep, covered, in the refrigerator for up to 1 day.

Nutrition Facts
Calories 202, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Sodium 90 mg, Carbohydrate 24 g, Fiber 7 g, Protein 3 g, Potassium 503 mg. Daily Values: Vitamin A 60%, Vitamin C 100%. Exchanges: Vegetable 1,Fruit 2,Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet

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Grilled Pineapple with Coconut Black Sticky Rice

A take on the classic Southeast Asian dessert of fresh mango with coconut white sticky rice, this version has grilled pineapple served over cardamom-infused coconut black sticky rice. The consistency should be that of a loose rice pudding, though black sticky rice is always chewy. For an equally delicious dessert, use grilled banana or mango instead of pineapple.

Servings: 6 servings, generous 1/3 cup rice & 1/2 cup pineapple each
Prep: 30 mins
Total: 45 mins

Ingredients
1 1/2 cups water
1 cup black sticky rice, (see Note)
1 14-ounce can lite coconut milk
1/2 teaspoon ground cardamom
3 tablespoons finely chopped palm sugar (see Note) or packed brown sugar
1/2 teaspoon salt
1 small ripe pineapple, peeled, cored and cut into 1/2-inch-thick slices

Directions

1. Combine water and rice in a medium saucepan. Bring to a boil, reduce heat to maintain a gentle simmer, cover and cook until the rice has absorbed all the water, about 20 minutes. The rice should be cooked yet still somewhat firm.

2. Bring the coconut milk to a boil in another medium saucepan. Reduce heat to medium-low, add cardamom, sugar and salt. Stir until the sugar and salt are dissolved. Set aside 3/4 cup of the seasoned coconut milk. Add the rice to the pan with the remaining seasoned coconut milk, return to a gentle simmer, cover and cook until the rice softens and absorbs almost all the liquid, about 15 minutes.

3. Meanwhile, preheat grill to high. Oil the grill rack (see Tip). Grill the pineapple slices until slightly charred and softened, 1 to 2 minutes per side. Transfer to a cutting board; let stand until cool enough to handle. Chop the pineapple.

4. Serve rice and pineapple with the reserved coconut milk drizzled on top. Serve hot or at room temperature. Variation: White sticky rice can be substituted for the black sticky rice, but the cooking time in Step 1 will be 12 to 15 minutes and, in Step 2, 10 to 15 minutes. Check the rice while it's cooking to prevent scorching.

Tips:

Notes: Black sticky rice, often called Forbidden rice, has a sweet, nutty taste, is high in fiber and is a good vegetarian source of iron. When cooked the brown-black rice turns a shade of purple-black. It may also be labeled "black glutinous rice" or "black sweet rice." Sushi rice, brown rice or regular white rice cannot be substituted for black sticky rice.
PALM SUGAR, an unrefined sweetener similar in flavor to brown sugar, is used in sweet and savory Asian dishes. Commonly available in pod-like cakes, but is also sold in paste form at Asian markets. Store as you would other sugar.

How to oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack.

Nutrition Facts

Calories 231, Total Fat 6 g, Saturated Fat 3 g, Sodium 213 mg, Carbohydrate 44 g, Fiber 3 g, Protein 5 g, Potassium 118 mg. Daily Values: Vitamin C 60%. Exchanges: Starch 1.5,Fruit 1.5,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet