• 1 5oz bag Spring Mix
• 1 Tangerine, peeled
• 5 strawberries, sliced with stems removed
• 1/8 cup fresh blueberries
• 8 praline pecans
• 1.5 tablespoons citrus vinaigrette per serving

• 2 ounces goat cheese
• 1 tablespoon honey
• Juice of one Tangerine (approximately 2 tablespoons)
• 1/2 teaspoon apple cider vinegar
• 1 tablespoon olive oil

• 1 large egg
• 2 cups of corn flakes, coarsely crushed
• 1/2 cup of unsweetened shredded coconut
• 1 lb chicken tenders, rinsed and trimmed
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 cup diced pineapple
• 1 cup corn kernels, thawed if frozen
• 1 red bell pepper, stemmed seeded and diced
• 1 scallion thinly sliced
• 2 tsp fresh lime juice
• 1 tsp canola oil
• Cooking spray

1. Remove upper oven rack and preheat oven to 425
2. Spray oven rack with cooking spray and set aside
3. Crack egg into shallow dish and beat lightly. 
4. Combine cornflakes and coconut in another shallow dish.
5. Season chicken with salt and pepper. Dip chicken in egg and dredge in cornflake mixture. 
6. Arrange chicken on oven rack and bake until golden brown/cooked through (approximately 10-12 minutes)
7. Toss together pineapple, corn, bell pepper, scallion, lime, oil, salt/pepper in a large bowl. 

Serve chicken with salsa and enjoy!

• Preheat oven to 400 degrees
• Brush a large baking dish with 2 Tbsp of olive oil
• Put green beans, onion, and garlic in the dish, drizzle with remaining oil and sprinkle with salt Bake for 25 minutes, stirring beans at least 3 times
• When tender, remove beans from oven and transfer to bowl
• Immediately drizzle with vinegar
• Add pine nuts and pepper to taste and toss

** Calories: 40g Total Fat: 2g  Saturated Fat: 1g  Trans Fat: 0g  Sodium: 484mg

Side: Tropical Brown Rice

** Denotes nutritional information per serving

Serving size: ½ cup

Ingredients

• 3 cups uncooked instant brown rice
• 2½ cups reduced-sodium chicken broth
• ¼ cup unsweetened shredded coconut
• ½ cup fresh lime juice
• 1 Tbsp packed brown sugar
• 16 oz can crushed pineapple in it's own juice
• ⅛ tsp salt
• ½ cup red, yellow and orange bell peppers, diced
• ½ cup scallions, finely chopped

Instructions

• Bring 2½ cups of chicken broth to a boil and add instant brown rice.
• Bring rice to a boil and then cover and turn heat down to low and let simmer for 5 minutes.
• Remove rice from heat, uncover and stir. Let rice stand for 5 minutes and all liquid should be absorbed. Fluff with a fork.
• While rice is cooking, brown coconut for 2-4 minutes until toasted in a medium saute pan. Remove coconut from heat and set aside.
• Spray a medium sauté pan with nonstick cooking spray. Add green onions and peppers and cook for 2-3 minutes until softened and set aside.
• Using a strainer, drain juice from crushed pineapple.
• In a small saute pan over medium heat, add pineapple juice, lime juice, brown sugar and salt. Simmer over low heat for 3-4 minutes.
• Mix rice, coconut, scallions, and peppers together. Add in pineapple sauce and stir to cover rice evenly with juice.

** Calories: 139.67g  Total Fat: 2.42g  Saturated Fat: 1.5g  Trans Fat: 0g  Sodium: 149.17mg

Dessert: Frozen Yogurt (low-cal option)

** Denotes nutritional information per serving

 

Serving: 1/2 cup

Ingredients

3 cups nonfat Greek yogurt

2/3 cup white sugar

1 teaspoon vanilla extract

Directions

1. Stir the yogurt, sugar, and vanilla extract together until the sugar has dissolved. Cover. Refrigerate 1 hour.
2. Pour the chilled mixture into an ice cream maker and freeze according to manufacturer's directions until it reaches "soft-serve" consistency. Transfer to a one- or two-quart plastic container with a lid; cover surface with plastic wrap and seal. For best results, frozen yogurt should ripen in the freezer for at least 2 hours or overnight.
3. Top with fruit of choice

** Calories: 113g  Total Fat: 0g  Saturated Fat: 0g  Trans Fat: 0g  Sodium: 100mg

 

Dessert: Coconut Cake

** Denotes nutritional information per serving

Serving: 1 slice

Ingredients

• Vegetable oil, for misting the pan
• Flour, for dusting the pan
• 1 package (18.25 oz) plain white cake mix (my favorite is Duncan Hines)
• 1 cup milk
• 1/2 cup cream of coconut, plus more cream of coconut for brushing the baked layers
• 3 large eggs

Frosting:

• 2 cups sour cream
• 1 3/4 cups sugar
• 1 container (8 oz) frozen whipped topping, thawed (Cool Whip)
• 3 1/2 to 4 cups sweetened flaked coconut

 

Instructions

• Place a rack in the center of the oven and preheat oven to 350. Lightly mist three 9 inch round cake pans with vegetable oil spray, then dust them with flour. Shake out the excess flour and set the pans aside.
• Place the cake mix, milk, 1/2 cup cream of coconut, and eggs in a large mixing bowl and beat with an electric mixer on low speed until the ingredients are incorporated, 30 seconds. Stop the machine and scrape down the sides of the bowl with a rubber spatula.
• Increase the mixer speed to medium and beat for 1 1/2 minutes longer, scraping down the sides of the bowl again if needed. The batter should look well blended.
• Divide the cake batter evenly among the 3 prepared pans, about 1 1/2 cups batter per pan, smoothing the tops with a rubber spatula.
• Place the pans in the oven. If your oven is not large enough to hold 3 pans on the center rack, place to pans on that rack and one in the center of the rack above.
• Bake the cake until layers are light brown and the tops spring back with lightly pressed with a finger, 18 to 23 minutes. The cake layer on the higher rack may bake faster, so test it for doneness first.
• While the cakes bake, make the frosting. Place the sour cream and granulated sugar in a large mixing bowl and beat with an electric mixer on low speed for 1 1/2 minutes. Stop the machine and scrape down the sides of the bowl with a rubber spatula.
• Increase the mixer speed to medium and beat until the sugar has dissolved, 2 minutes longer.
• Add the whipped topping and beat on low speed until well blended.
• Stir in 3 cups of coconut and beat on low speed until mixed.
• Place the frosting in the refrigerator to chill for at least 10 minutes.
• Transfer the cake pans to wire racks and let the cake layers cool for 5 minutes. Run a sharp knife around the edge of each cake layer and give the pans a good shake to loosen the cakes. Invert each layer onto a wire rack, and then invert again so they are right side up.
• While the cakes cool, use a small brush to gently brush the tops of the cake with the remaining cream of coconut. Let the cakes cool completely, 15 minutes longer.
• When the cakes are cool, use a large serrated knife to cut each cake in half horizontally to make 6 layers.
• To assemble the cake, transfer one layer, cut side up, to a serving platter.
• Spread the top with a heaping 2/3 cup frosting. Place another layer, cut side up, on top of the first layer and frost with 2/3 cup frosting.
• Repeat this process with the remaining layers and frost the top and sides of cake.

Sprinkle 1/2 to 1 cup coconut on top of the cake for garnish

 

**Calories: 234g Total Fat: 9g  Saturated Fat: 0g  Trans Fat: 0g  Sodium: 234mg