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Healthy Recipes


FitFamily offers a variety of nutritious and tasty recipes that
will take several factors into consideration including time to
prepare, costs and nutrition value to help with your family
menu planning.  Try these tasty treats tonight!





Weekend Avocado Soup

We understand you don’t have a lot of time during the week to cook, but this recipe is so delicious you’ll want to find time on the weekend to make it. It’s actually very simple and comes together quickly, but the ingredient list is longer than recipes we usually run. You’ll probably go back to this recipe time and again because it’s that good, thanks to the mixture of textures, smoky heat and rich avocado. Ask the kids to measure out the ingredients and get the whole family involved in cooking.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 184
Total fat 10.5 g
Satfat 2.9 g
Monofat 5.3 g
Polyfat 1.3 g
Protein 12 g
Carbohydrate 13 g
Fiber 4.6 g
Cholesterol 63 mg
Iron 1.7 mg
Sodium 286 mg
Calcium 28 mg


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INGREDIENTS

SOUP
3 cups fat-free, lower-sodium chicken broth
1½ cups diced peeled avocado (about 2 large avocados)
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper

LIME CREAM
¾ cup reduced-fat sour cream
1 tablespoon chopped fresh cilantro
1 teaspoon grated lime rind
½ teaspoon freshly ground black pepper

SHRIMP
¾ pound medium shrimp, peeled and deveined
½ teaspoon ground cumin
½ teaspoon freshly ground black pepper
¼ teaspoon kosher salt
1 (7-ounce) can chipotle chiles in adobo sauce
Cooking spray
1 cup fresh corn kernels (from about 2 ears – may use frozen but not canned)
¼ cup finely chopped red onion
1 garlic clove, minced
1 tablespoon fresh lime juice


PREPARATION

SOUP
Place ingredients in a blender or food processor, and process until smooth. Cover and chill.

LIME CREAM
Stir ingredients together well in a bowl. Cover and chill.

SHRIMP

1. Sprinkle shrimp with cumin, pepper and salt; set aside.
2. Remove 1 chipotle chile and 1 tablespoon adobo sauce from can, and finely chop chile. Place remaining chiles and sauce in a covered container and reserve for another use.
3. Heat a large nonstick skillet over medium-high heat. Coat the pan with cooking spray, then add shrimp and cook 2 minutes on one side.
4. Turn shrimp over and add corn, onion, and garlic to the skillet. Sauté for 2 minutes.
5. Add chopped chipotle chile and adobo sauce and lime juice, then sauté for 2 minutes or until shrimp are done and vegetables are crisp-tender.

TO SERVE
Ladle about ½ cup soup into each of 8 bowls. Top with 1½ tablespoons lime cream, ⅛ of the shrimp, and about 2 tablespoons of corn mixture.
Note: Here’s an easy way to evenly divide the shrimp if you don’t have a kitchen scale: Put all the shrimp on a single plate. Eyeball it into even quarters. Move one quarter at a time to another plate, and cut that amount in half. You’ll soon have eight equal servings.

Serves 8
½ cup soup, 1½ tablespoons lime cream,
2 tablespoons of corn mix and
⅛ of the shrimp each







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Summertime Okra & Shrimp Skewers

Grilled okra is crisp, crunchy and delicious, especially when it’s dusted with spice. For a milder dish, just scrape the seeds out of the chile, or omit it completely. You’ll still have a great dish. NOTE: Wear thin rubber/plastic gloves when working with chiles.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 211
Total fat 11.9 g
Satfat 1 g
Monofat 6.8 g
Polyfat 3.2 g
Protein 18 g
Carbohydrate 9 g
Fiber 4 g
Cholesterol 143 mg
Iron 1 mg
Sodium 417 mg
Calcium 157 mg


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INGREDIENTS

3 tablespoons canola oil
1 teaspoon Madras curry powder
½ teaspoon ground coriander
1 serrano chile, minced
24 large shrimp, peeled and deveined (about 1 pound)
1 pound small okra pods, trimmed
Cooking spray
½ teaspoon kosher salt
2 tablespoons chopped fresh cilantro
8 8-inch skewers (soaked in water if using wood)


PREPARATION

1. Preheat grill to medium-high heat and spray rack with cooking spray.

2. Combine oil, curry, coriander and chile in a small bowl. Place half of the mixture in a bowl with the shrimp and toss well to coat. Place the other half in a bowl with the okra and toss well to coat.

3. Thread shrimp onto 4 skewers. Thread okra onto other 4 skewers.

4. Place skewers on grill rack. Cook okra for 3 minutes on each side or until well-marked and crisp-tender, then remove and sprinkle with salt.

Grill shrimp 3 minutes on each side or until done, then remove and sprinkle with cilantro.

Serves 4
1 shrimp skewer and 1 okra skewer each





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