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Watch this week's video clip by Gillian Goodfriend, RD, LDN, to learn how to make three delicious and healthy dishes.

Recipes:

Fruit Smoothie

Ingredients:

• 1/2 cup orange juice
• 1/2 banana
• 1/2 cup sliced strawberries
• 6 oz. fat free yogurt
• 5-6 ice cubes

 Directions:

1. Put all ingredients into a blender and blend until smooth.
2. Pour into a glass

 Serving size: 1
Calories: 240
Grams of Fat: 0

Southwestern Turkey Wrap

Ingredients:

• 1 tortilla (~ 100 calories)
• 3 T. fat-free sour cream
• 2 T. salsa
• 3 slices turkey
• 1/3 cup black beans
• 1/4 cup corn
• 1/8 avocado, sliced
• 1/4 cup shredded lettuce

 Directions:

1. Mix sour cream and salsa in a small bowl.
2. Spread ~1/2 of the mixture onto the tortilla. Set aside the remaining sour cream/salsa mixture.
3. Layer turkey slices on tortilla.
4. Drain and rinse the black beans and corn in a strainer.
5. Spread black beans and corn over turkey.
6. Layer avocado slices over beans and corn.
7. Top with shredded lettuce.
8. Roll tortilla and slice into two halves.
9. Use remaining sour cream/salsa mixture as dipping sauce for your wrap.

 Serving size: 2
Calories (per serving): 185
Grams of Fat (per serving): 5

Simple Stir Fry

Ingredients:

• 1/2 cup cooked brown rice
• 1 t. vegetable oil
• 1 chicken breast, cut into strips
• 1 red pepper, sliced
• 1/2 cup sliced onion
• 1/2 cup snow peas
• 1/2 cup sliced mushrooms
• 2 T. light soy sauce
• 1 t. ground ginger

 Directions:

1. Cook brown rice according to instructions. Set aside.
2. Heat oil in a non-stick pan or wok over medium heat.
3. Add onions and cook about 5 minutes or until slightly browned.
4. Add the rest of the ingredients and cook until chicken in done, stirring regularly.
5. Serve stir fry over brown rice.

 Serving size: 1
Calories: 300
Grams of Fat: 8

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