Pumps It, Inc.

Menu and Recipe Suggestions
FALL / OCTOBER

Green Papaya and Mango Salad
(Salad or Side Dish)

INGREDIENTS

2 cups shredded green papaya (about 1/2 pound)
2 cups cherry tomatoes, halved
1 1/2 cups (1/2-inch) cubed peeled ripe mango (about 1)
1 cup bean sprouts
2 tablespoons chopped green onions
3 tablespoons fresh lime juice
1 tablespoon fish sauce
2 teaspoons honey
1 small jalapeno pepper, chopped
Fresh cilantro sprigs (optional)
Fresh mint sprigs (optional)

DIRECTIONS

Combine first 5 ingredients in a large bowl. Combine juice, fish sauce, honey, and jalapeno in a small bowl; pour juice mixture over papaya mixture. Toss gently to combine. Cover and let stand 30 minutes. Garnish with cilantro and mint, if desired.

CALORIES: 64 (6% from fat). FAT: 0.4g (sat 0.1g,mono 0.1g,poly 0.1g). PROTEIN: 1.6g. CARB: 15.9g. FIBER: 2.3g. CHOL: 0.0mg. IRON: 0.6mg. SODIUM: 240mg. CALC: 22mg.

SERVINGS: 6 (serving size: 1 cup)

Recipe from Cooking Light, October, 2008.

Grilled Chicken with Mango-Pineapple Salsa
(Main Dish)

INGREDIENTS (Salsa)

2/3 cup diced peeled ripe mango (1 medium)
2/3 cup diced fresh pineapple
2 tablespoons minced red onion
1 tablespoon minced seeded jalapeno pepper
1 1/2 teaspoons chopped fresh cilantro
1 1/2 teaspoons fresh lime juice
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

INGREDIENTS (Chicken)

4 (6-ounce) skinless, boneless chicken breast halves
1/4 cup pineapple juice
3 tablespoons chopped fresh cilantro
3 tablespoons low-sodium soy sauce
2 tablespoons honey
1 teaspoon fresh lime juice
Dash of crushed red pepper
Cooking spray

DIRECTIONS

To prepare salsa, combine first 8 ingredients. Cover; refrigerate 30 minutes.

To prepare chicken, place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Combine pineapple juice and next 5 ingredients (through red pepper) in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 30 minutes.

Prepare grill.

Remove chicken from bag, reserving marinade. Place chicken on a grill rack coated with cooking spray; grill 3 minutes on each side or until done.

Place reserved marinade in a small saucepan; bring to a boil. Reduce heat, and cook until reduced to 1/4 cup (about 5 minutes). Drizzle over chicken. Serve salsa with chicken.

CALORIES: 222 (14% from fat). FAT: 3.4g (sat 0.9g, mono 1.1g, poly 0.7g). PROTEIN: 26.9g. CARB: 21.1g. FIBER: 1.3g. CHOL: 70mg. IRON: 1.4mg. SODIUM: 537mg. CALC: 27mg.

SERVINGS: 4 (serving size: 1 chicken breast half, 1 tablespoon sauce, and 1/4 cup salsa)

Recipe from Cooking Light, October, 2008.

Complete this main course with long-grain rice and/or savory green beans (see below).

Green Beans with Savory
(Side Dish)

INGREDIENTS

2 pounds green beans, trimmed
2 tablespoons butter
1 teaspoon fresh lemon juice
1/4 teaspoon dried savory
3/4 teaspoon salt
1/4 teaspoon black pepper

DIRECTIONS

Cook beans in boiling water 5 minutes or until crisp-tender. Drain and rinse with cold water; drain.

Melt butter in a large nonstick skillet over medium-high heat. Cook 1 minute or until lightly browned. Add beans, juice, and savory to pan, tossing to coat. Sprinkle with salt and pepper.

CALORIES: 222 (14% from fat). FAT: 3.4g (sat 0.9g, mono 1.1g, poly 0.7g). PROTEIN: 26.9g. CARB: 21.1g. FIBER: 1.3g. CHOL: 70mg. IRON: 1.4mg. SODIUM: 537mg. CALC: 27mg.

CALORIES: 61 (44% from fat). FAT: 3g (sat 1.8g, mono 0.7g, poly 0.2g). PROTEIN: 2.1g. CARB: 8.2g. FIBER: 3.9g. CHOL: 8mg. IRON: 1.2mg. SODIUM: 245mg. CALC: 43mg.

SERVINGS: 8 (serving size: 1 cup)

Recipe from Cooking Light, October, 2008.

Autumn Apple Cake
(Dessert)

INGREDIENTS

Cooking spray
1 tablespoon all-purpose flour
6.75 ounces all-purpose flour (about 1 1/2 cups)
2 teaspoons baking powder
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
3/4 cup granulated sugar
5 tablespoons butter, softened
1 teaspoon vanilla extract
1 large egg
1/2 cup 2% reduced-fat milk
1 cup finely chopped peeled Pink Lady apple (about 1 medium)
1/2 cup golden raisins
1/4 cup finely chopped walnuts
1 teaspoon powdered sugar

DIRECTIONS

Preheat oven to 350 degrees.

Coat a 9-inch round cake pan with cooking spray, and dust with 1 tablespoon flour.

Weigh or lightly spoon 6.75 ounces flour into dry measuring cups; level with a knife. Combine 6.75 ounces flour, baking powder, salt, and cinnamon in a small bowl, stirring with a whisk. Place granulated sugar and butter in a large bowl; beat with a mixer until well blended. Beat in vanilla and egg. Beat in flour mixture alternately with milk, beginning and ending with flour mixture. Fold in apple, raisins, and walnuts. Scrape batter into prepared pan. Bake at 350 degrees for 30 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack. Remove from pan; cool completely on wire rack. Sift powdered sugar over cake. Cut into wedges.

CALORIES: 304 (31% from fat). FAT: 10.6g (sat 5.1g, mono 2.5g, poly 2.2g). PROTEIN: 4.8g. CARB: 48.9g. FIBER: 1.7g. CHOL: 42mg. IRON: 1.7mg. SODIUM: 263mg. CALC: 106mg.

SERVINGS: 8 (serving size: 1 wedge)

Recipe from Cooking Light, October, 2008.