shrimp-lettuce-wraps-o

20-Minute Zesty Shrimp Lettuce Wraps | Recipe

shrimp lettuce wraps

Make a light and flavorful meal with this lettuce wrap recipe featuring lean shrimp with carrots, bell peppers, black beans and lime juice. Fresh shrimps takes very little time to cook, but you can shave even more time off prep by buying pre-cooked shrimp at the supermarket. Want to heat up your colorful meal? Stir in 1/2 to 1 minced fresh jalapeño.

20-Minute Zesty Shrimp Lettuce Wraps

Ingredients

  • 3/4 pound (340 grams) cooked, peeled and deveined small or medium shrimp
  • 1 large (70 grams) carrot, peeled and shaved with vegetable peeler or grated
  • 1 small (75 grams) yellow bell pepper, finely chopped
  • 1/2 cup (120 grams) rinsed and drained no-salt-added canned black beans (certified gluten-free if necessary)
  • 1/4 cup (5 grams) fresh cilantro leaves
  • 1/2 teaspoon grated lime rind
  • 1/4 cup (60 grams) fresh lime juice
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 12 to 24 large (180 to 360 grams) Boston or butter lettuce leaves, rinsed and patted dry*

Directions

Combine all ingredients except lettuce in a medium bowl. (Mixture may be chilled until ready to serve.) Spoon 1/3 cup shrimp salad into each lettuce leaf. Serve immediately.

* If lettuce leaves are small, stack two together before filling.

Nutrition Information

Serves: 4 |  Serving Size: 3 filled lettuce wraps

Per serving: Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 436mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g

Nutrition Bonus: Potassium: 344mg; Iron: 4%; Vitamin A: 65%; Vitamin C: 28%; Calcium: 7% 

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Black Bean Spinach Quesadilla [Video] | Recipe

Family-friendly black bean spinach quesadillas make for a delicious and quick meatless Monday meal. This recipe, courtesy of the Calories In, Calories Out Cookbook, calls for black beans, fresh baby spinach and mushrooms–but feel free to switch them out for your family’s favorite veggies.

Black Bean Spinach Quesadilla

Ingredients

  • 1/2 tablespoon extra virgin olive oil
  • 1 teaspoon minced garlic
  • 8 ounces (240 grams) cremini mushrooms, rinsed, stems trimmed, and sliced
  • 1/4 teaspoon chili powder, or to taste
  • 4 cups (6 ounces or 135 grams) loosely packed baby spinach
  • 1 cup (160 grams) canned black beans, rinsed and drained
  • 2 tablespoons minced fresh or jarred jalapeño chiles, optional
  • Salt and freshly ground pepper, to taste
  • 4 whole wheat tortillas (approx. 9-10″ in diameter) or smaller corn tortillas
  • 1 cup (120 grams) shredded reduced-fat Monterey Jack cheese
  • Fresh cilantro leaves, for garnish

Directions

In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms and chili powder and saute, stirring occasionally, for 5 minutes, or until mushrooms are light golden and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and jalapeños (if desired) and stir well until combined. Season with salt and pepper, transfer to bowl, and set aside. Wipe skillet with paper towel and set aside.

Lay the tortillas on a flat surface. Sprinkle one half of each round with an equal amount of cheese, then divide the mushroom filling equally over the cheese. Fold each tortilla in half.

Reheat the skillet over medium heat. Place one of the quesadillas in the skillet (add a second one if it fits) and cook for about 3 minutes on each side, or until the cheese melts and the inside is warm. Continue to cook the remaining quesadillas. Serve promptly.

Nutrition Information

Serves: 4 |  Serving Size: 1 quesadilla

Per serving: Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

Nutrition Bonus: Potassium: 669mg; Iron: 22%; Vitamin A: 77%; Vitamin C: 22%; Calcium: 36% 

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Strawberry Cheesecake Parfaits | Recipe

Strawberry-Cheesecake-Parfaits

Creamy, yet light, these individual parfaits use the natural sweetness in strawberries to carry this dessert to deliciousness. It’s perfect for experimenting, too: use blueberries and vanilla yogurt or whatever combination strikes your fancy.

Strawberry Cheesecake Parfaits

Ingredients

  • 3 cinnamon graham crackers, crushed (1 1/2 ounces) (I used Cadia Organic Cinnamon Grahams)
  • 1 teaspoon finely grated lemon zest
  • 4 ounces Neufchatel cheese
  • 1 (5-ounce) container lemon low-fat yogurt
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 1/2 cups (6 ounces) sliced strawberries

Directions

Place the graham crackers in a zip-top bag, seal bag and mash with a rolling pin until the crackers are reduced to fine crumbs. Mix the crumbs with the lemon zest and divide evenly between 4 small dessert glasses or jars. Set aside.

In a medium bowl, beat the cheese, yogurt, honey and vanilla with a hand-held mixer until smooth. Spoon mixture into the glasses. Top with the strawberries and chill for 30 minutes before serving.

Nutrition Information

Serves: 4 |  Serving Size: 4 tablespoons yogurt mixture, 1/3 cup strawberries, 2 tablespoons cracker crumbs

Per serving: Calories: 185; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 24mg; Sodium: 148mg; Carbohydrate: 23g; Dietary Fiber: 2g; Sugar: 14g; Protein: 6g

Nutrition Bonus: Potassium: 139mg; Iron: 5%; Vitamin A: 5%; Vitamin C: 63%; Calcium: 8%

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Mediterranean-Meatballs

Mediterranean Chicken Meatballs | Recipe

Mediterranean Meatballs

Lean Mediterranean chicken meatballs by Cook Smarts are a versatile food you can serve up for lunch or dinner. They’re also an excellent way to hide veggies your family should be eating — try adding chopped kale to mix when you’re rolling out these meatballs.

Mediterranean Chicken Meatballs

Ingredients

  • 1/2 cup chopped basil, parsley or dill
  • 1/2 medium red onion
  • 1/4 cup sun-dried tomatoes canned in oil, drained
  • 1 pound lean ground turkey (or chicken)
  • 1 teaspoon oregano
  • 1/2 cup of panko bread crumbs
  • 1 large egg
  • 1 tablespoon crushed garlic
  • 1 tablespoon canola oil

Directions

Preheat oven to 375°F.

To make the meatballs, mix together ground meat with herbs, diced onion, chopped sun-dried tomatoes, oregano, panko, egg, crushed garlic (or minced cloves), 1/2 teaspoon kosher salt, and pepper. Start with 1/2 cup of panko and add more if the mixture looks too wet. Roll meatballs, about 1.5″ in diameter.

Place a cooling rack into a baking sheet and keep that next to your meatball searing station.

Heat a non-stick frying pan, saute pan or cast iron skillet over medium-high heat. Add 1 tablespoon of oil.

Add meatballs to heated oil. Sear meatballs until golden, about 2 minutes on each side. Move meatballs to the cooling rack when seared. Repeat if you had to split the meatballs into more than 1 batch.

Place meatballs in the oven and bake for 12 to 15 minutes, or until internal temperature reaches 165°F.

Nutrition Information

Serves: 4 |  Serving Size: 2 cups

Per serving: Calories: 261; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 132mg; Sodium: 132mg; Carbohydrate: 10g; Dietary Fiber: 1g; Sugar: 1g; Protein: 24g

Nutrition Bonus: Potassium: 172mg; Iron: 12%; Vitamin A: 11%; Vitamin C: 17%; Calcium: 5% 

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