Pumps It, Inc.

Menu and Recipe Suggestions
FOR SUMMER

Summer's Best Garden Salad
(Salads/Fruits & Vegetables)

INGREDIENTS

3 tablespoons fresh lime juice
2 teaspoons honey
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly-ground black pepper
2 teaspoons extravirgin olive oil
4 cups shredded romain lettuce
1 cup halved yellow pear tomatoes
1 cup chopped peeled cucumber
1/2 cup finely chopped orange bell pepper
1/2 cup thinly sliced radishes
2 tablespoons chopped fresh chives
1 small yellow squash, halved lengthwise and thinley sliced (about 1 cup)
1/2 cup chopped avocado

DIRECTIONS

Combine first 5 ingredients in a small bowl. Gradually add oil, stirring with a whisk.

Combine lettuce and the next 6 ingredients (through squash) in a large bowl. Drizzle dressing over lettuce mixture, and toss gently to coat. Top with avocado.

CALORIES: 64 (52% from fat). FAT: 3.7g (sat 0.6g, mono 2.3g, poly 0.5g). PROTEIN: 1.6g. CARB: 7.8g. FIBER: 2.4g. CHOL: 0mg. IRON: 0.9mg. Sodium: 123mg. CALC: 28mg.

SERVINGS: 6 (serving size — about 1 cup salad and 4 teaspoons avocado)

Recipe from Cooking Light, May, 2008.

Chicken and Mushroom Tacos
(Entree Choice 1)

INGREDIENTS

Cooking spray
1 3/4 cups thinly vertically sliced onion
1 jalapeno pepper, seeded and minced
1/4 teaspoon sugar
2 cups pre-sliced mushrooms
1 tablespoon bottled minced garlic
1/4 cup Madeira wine or dry sherry
2 cups chopped cooked chicken breast (about 8 ounces)
8 corn tortillas (6-inch)
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
1/4 cup light sour cream

DIRECTIONS

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; saute 2 minutes. Add jalapeno; saute 2 minutes. Sprinkle sugar over onion mixture: saute 1 minute. Remove onion mixture from pan.

Return pan to heat; recoat with cooking spray. Add mushrooms and garlic to pan; saute 1 minute. Add Madeira to pan; cover, reduce heat, and simmer 2 minutes. Uncover; cook 2 minutes more or until liquid evaporates, stirring frequently. Stir in onion mixture and chicken; cook 3 minutes or until thoroughly heated..

Warm tortillas according to package instructions. Spoon about 1/3 cup chicken-mushroom mixture onto each tortilla. Top each tortilla with 2 tablespoons cheese; fold in half. Serve with sour cream.

CALORIES: 383 (26% from fat). FAT: 11g (sat 5.6g, mono 2.8g, poly 1.3g). PROTEIN: 29.9g. CARB: 36.3g. FIBER: 4g. CHOL: 73mg. IRON: 1.7mg. Sodium: 389mg. CALC: 316mg.

SERVINGS: 4 (serving size — 2 tacos and 1 tablespoon sour cream)

Add a side of fat-free refried beans topped with your favorite salsa.

Recipe from Cooking Light, May, 2008.

Jamaican-Spiced Chicken Thighs
(Entree Choice 2)

INGREDIENTS

1/4 cup minced red onion
1 tablespoon sugar
1 tablespoon finely chopped seeded jalapeno pepper
2 teaspoons cider vinegar
2 teaspoons low-sodium soy sauce
1/2 teaspoon salt
1/2 teaspoon ground allspice
1/2 teaspoon dried time
1/2 teaspoon black pepper
1/4 teaspoon ground red pepper
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
Cooking spray

DIRECTIONS

Combine first 10 ingredients in a large bowl; add chicken, tossing to coat.

Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; cook 6 minutes or until done.

CALORIES: 187 (27% from fat). FAT: 5.7g (sat 1.4g, mono 1.7g, poly 1.4g). PROTEIN: 27.5g. CARB: 5g. FIBER: 0.5g. CHOL: 115mg. IRON: 1.6mg. Sodium: 503mg. CALC: 21mg.

SERVINGS: 4 (serving size — 2 chicken thighs)

Complete the menu with mashed sweet potatoes and a garden salad.
For more heat, leave the seeds in the jalapeno.

Recipe from Cooking Light, May, 2008.

Key Lime Ice Cream
(Finish with Dessert)

INGREDIENTS

1 1/2 cups 1% low-fat milk
2/3 cup bottled Key lime juice*
1/2 cup half-and-half
1/8 teaspoon salt
1 (14-ounce) can fat-free sweetened condensed milk
Lime wedges (optional)

*If you can't find bottled Key lime juice, just substitute 3/4 cup of the more common (and less potent) bottled Persian lime juice

DIRECTIONS

Combine the first 5 ingredients in a medium bowl, stirring with a whisk. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon ice cream into a freezer-safe container; cover and freeze 1 hour or until firm. Garnish with lime wedges, if desired.

CALORIES: 119 (11% from fat). FAT: 1.5g (sat 0.9g, mono 0.4g, poly 0.1g). PROTEIN: 3.8g. CARB: 22.2g. FIBER: 0g. CHOL: 9mg. IRON: 0mg. Sodium: 78mg. CALC: 133mg.

YEILD: 1 quart (serving size — 1/3 cup)

Recipe from Cooking Light, May, 2008.