Yummy Recipes from Chef Manuel

Chef Manuel sent the following note, apologizing for not being able to share his recipes with us tonight:

Shelia-

I am sorry that I could not be there tonight. Please let your guests know that I am here to answer any nutrition or other questions, regarding cooking techniques or meal preparation. I hope that your members enjoy these recipes.

Manny
joshpriceproductions@gmail.com


Below, find Chef Manuel's recipes:


Gorp

This is the perfect snack while on the go. We all have those cravings for sweets and treats. Instead of making a pitstop for a candy bar, carry this delicious healthy snack with you in a zip-lock bag. Try customizing this basic recipe with your favorite dried fruit and nuts.

2 SERVINGS
Active Time: 5 minutes
Total Time: 5 minutes

INGREDIENTS
1/2 ounce whole shelled (unpeeled) almonds
1/4 ounce unsalted dry-roasted peanuts
1/4 ounce dried cranberries
1 tablespoon chopped pitted dates
1 1/2 teaspoon dark chocolate chips

PREPARATION
Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.

NUTRITION
Per serving: 102 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 11 g carbohydrates; 3 g protein; 2 g fiber; 29 mg sodium; 69 mg potassium.
Nutrition Bonus: Potassium, magnesium, fiber, vitamins E and C.
1 Carbohydrate Serving
Exchanges: 1 fruit, 1 fat


Mango Salsa

The tropical flavors of this quick mango salsa compliment chicken, pork or mild white fish.
4 servings, about 1/3 cup each
Active Time: 10 minutes
Total Time: 25 minutes
INGREDIENTS
1 ripe mango, diced (1 1/2 cups)
1/4 cup finely chopped red onion
2 tablespoons lime juice
2 tablespoons rice vinegar
1 tablespoon chopped fresh cilantro

PREPARATION
Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl. Let stand for 15 minutes; stir before serving.

TIPS & NOTES
Tip: To cut a mango:
1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
4. Cut the fruit into the desired shape.

NUTRITION
Per serving: 46 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 12 g carbohydrates; 0 g protein; 1 g fiber; 2 mg sodium; 121 mg potassium.
Nutrition Bonus: Vitamin C (35% daily value).1 Carbohydrate Serving Exchanges: 1 fruit


Turkey Rollups

Satisfy your salty, crunchy and savory cravings
in one punch with this quick snack.
2 servings, 2 rollups each
Active Time: 5 minutes
Total Time: 5 minutes

INGREDIENTS
4 slices deli turkey breast, (about 2 ounces total)
8 teaspoons honey mustard, or mango chutney
Freshly ground pepper, to taste
8 sesame breadsticks

PREPARATION
Spread each slice of turkey with 2 teaspoons mustard (or mango chutney) and season with pepper. Wrap each prepared turkey slice around 2 breadsticks.

NUTRITION
Per serving: 82 calories; 4 g fat (1 g sat, 1 g mono); 10 mg cholesterol; 10 g carbohydrates; 3 g protein; 0 g fiber; 238 mg sodium; 47 mg potassium.
Nutrition Bonus: Protein, selenium, niacin, vitamins B6 and B12.
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 1/2 lean meat