March 01, 2019
Happy Birthday Well Everyday!

At ShopRite, we think eating healthy should be affordable, fun and really tasty -- a commitment to help you live Well Everyday! This month, we’re celebrating the 2-year anniversary of Well Everyday, a program that provides healthy inspiration and education to help you and your family take small steps towards better nutrition. Celebrate with us by cooking up a delicious, better-for-you recipe!

Pineapple Salmon Kabobs Well Everyday FINAL

Pineapple Salmon Kabobs

Prep: 30 minutes plus marinating • Grill: 12 minutes • Serves: 4

Ingredients

  • garlic clove, minced
  • ½ cup pineapple juice
  • cup light coconut milk
  • ¼ cup fresh lime juice
  • tablespoons grapeseed oil
  • tablespoons honey
  • 1¼ pounds skinless salmon fillets, cut into 1½-inch chunks
  • 8 (10-inch) wooden skewers
  • 1½ red bell peppers, cut into 1½-inch pieces
  • ¾ medium red onion, cut into 1½-inch wedges, separated
  • 2½ cups fresh pineapple, cut into 1½-inch chunks
  • Vegetable oil
  • 2 tablespoons toasted shredded coconut or coconut chips

Directions

  1. In medium bowl, whisk together garlic, pineapple juice, coconut milk, lime juice, grapeseed oil and honey. Place salmon in large zip-top plastic bag, pour marinade over salmon. Seal bag and refrigerate 30 minutes to marinate.
  2. Soak skewers in water 20 minutes. Prepare outdoor grill for direct grilling over medium-high heat. Remove salmon from marinade; reserve ½ cup marinade. Alternately thread salmon, bell pepper, onion and pineapple onto skewers.
  3. Coat grill rack with oil; reduce grill heat to medium. Place kabobs on hot grill rack and cook 12 minutes, or until salmon turns opaque throughout and internal temperature of salmon reaches 145°, rotating kabobs ¼ turn every 3 to 4 minutes. Remove kabobs from grill and place on large serving plate; keep warm.
  4. In small saucepan, heat reserved marinade to a boil over medium heat; boil 1 minute. Drizzle marinade over kabobs and sprinkle with toasted coconut.

Approximate nutritional values per serving: 398 Calories, 17g Fat (4g Saturated), 90mg Cholesterol, 86mg Sodium, 28g Carbohydrates, 3g Fiber, 34g Protein

Grilled Tangerine Shrimp Well Everyday FINAL

Grilled Tangerine Shrimp with Whole Wheat Pasta

Prep: 55 minutes plus marinating • Grill: 10 minutes • Serves: 4

Ingredients

  • 2 medium tangerines
  • 3 teaspoons chopped fresh cilantro leaves
  • garlic clove, minced
  • teaspoon sesame oil
  • ½ teaspoon finely grated ginger
  • 16 16-20 count tail-on raw peeled and deveined shrimp
  • 4 ounces whole wheat angel hair pasta
  • 4 (8-inch) wooden skewers
  • tablespoons less-sodium soy sauce
  • tablespoons rice vinegar
  • Nonstick cooking spray
  • 1½ cups sliced shiitake mushrooms (3.5 ounces)
  • ½ cup shredded carrots
  • ¼ cup sliced green onions
  • Shredded napa cabbage for garnish (optional)

Directions

  1. Grate 2 teaspoons zest and squeeze cup juice from tangerines. In medium bowl, whisk together tangerine zest and juice, 2 teaspoons cilantro, garlic, ½ teaspoon sesame oil and ginger; reserve 2 tablespoons marinade. Place shrimp in large zip-top plastic bag, pour marinade over shrimp; seal bag, refrigerate 1 hour.
  2. Meanwhile, in large saucepot, cook pasta as label directs. Soak skewers in water 20 minutes. In small bowl, whisk together soy sauce, vinegar and remaining 1 teaspoon cilantro and ½ teaspoon sesame oil. Spray large nonstick skillet with nonstick cooking spray, and heat over medium-high heat. Add mushrooms and carrots and cook 4 minutes, stirring constantly.
  3. Drain pasta and return to saucepot. Add soy sauce mixture, vegetable mixture and green onions; toss to combine. Cover and keep warm.
  4. Prepare outdoor grill for direct grilling over medium heat. Remove shrimp from marinade; discard marinade. Skewer shrimp, 4 shrimp per skewer. Grill shrimp skewers 4 to 5 minutes per side or until opaque throughout and internal temperature reaches 145°.
  5. Divide shrimp and noodle mixture over 4 serving plates; drizzle shrimp with reserved marinade. Serve garnished with cabbage, if desired.

Approximate nutritional values per serving: 230 Calories, 2g Fat (1g Saturated), 100mg Cholesterol, 423mg Sodium, 33g Carbohydrates, 4g Fiber, 21g Protein

Greek Salad Nachos Well Everyday FINAL

Greek Salad Nachos

Prep: 10 minutes • Bake: 5 minutes • Serves: 6

Ingredients

  • 1 bag (7.33 ounces) plain pita chips
  • Nonstick cooking spray
  • ½ cup crumbled feta cheese
  • ¾ cup classic hummus
  • ¼ cup plain nonfat Greek yogurt
  • 1 tablespoon chopped fresh dill
  • 2 cups shredded romaine lettuce
  • 2 Roma tomatoes, chopped
  • ½ English cucumber, chopped
  • ¼ cup drained sliced pepperoncini
  • ¼ cup chopped red onion
  • 2 tablespoons sliced Kalamata olives

Directions

  1. Preheat oven to 350°. On rimmed baking pan, evenly spread chips; sprinkle with cheese. Bake 5 minutes or until cheese begins to brown.
  2. Transfer hummus to small zip-top plastic bag; snip bottom corner with kitchen scissors. In small bowl, stir yogurt and dill; transfer to small zip-top plastic bag and snip bottom corner with kitchen scissors.
  3. Drizzle chips with hummus. Top with lettuce, tomatoes, cucumber, pepperoncini, onion and olives; drizzle with
  4. yogurt mixture.

Approximate nutritional values per serving: 288 Calories, 14g Fat (4g Saturated), 17mg Cholesterol, 744mg Sodium, 32g Carbohydrates, 1g Fiber, 4g Sugars, 0g Added Sugars, 10g Protein

Baked Cheesy Potatoes Broccoli Well Everyday FINAL

Baked Cheesy Potatoes & Broccoli

Prep: 10 minutes • Bake: 45 minutes • Serves: 8

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon all-purpose flour
  • ¾ cup nonfat milk
  • ½ cup low fat cottage cheese
  • 1 tablespoon nutritional yeast
  • 1 teaspoon ground mustard
  • 1 bag (20 ounces) refrigerated diced potatoes with onion
  • 1 cup frozen broccoli florets, thawed, coarsely chopped

Directions

  1. Preheat oven to 350°. In large skillet, heat oil over medium-high heat; add flour and cook 2 minutes, whisking constantly. Whisk in milk; cook 2 minutes or until mixture thickens, whisking frequently. Remove from heat; stir in cheese, 2 teaspoons nutritional yeast, mustard, and salt and pepper to taste.
  2. In large bowl, toss potatoes, broccoli and cheese mixture to combine. Spray 8-inch square baking dish with cooking spray; transfer potato mixture to prepared dish. Sprinkle with remaining 1 teaspoon nutritional yeast. Bake 45 minutes or until potatoes are tender.

Approximate nutritional values per serving: 109 Calories, 2g Fat (0g Saturated), 1mg Cholesterol, 174mg Sodium, 19g Carbohydrates, 2g Fiber, 2g Sugars, 0g Added Sugars, 5g Protein

3 Chilis Well Everyday FINAL

Beef & Bean Chili Verde

Prep: 15 minutes • Cook: 30 minutes • Serves: 8

Ingredients

  • 2 teaspoons vegetable oil
  • 2 green and/or yellow bell peppers, diced
  • 1 large red onion, diced
  • 6 garlic cloves, minced
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • 1¾ pounds 96% lean ground beef
  • 2 tablespoons tomato paste
  • 2 cans (4 ounces each) diced mild green chiles
  • 1 cup salsa verde
  • 1 cup water
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (15 ounces) pinto beans, drained and rinsed
  • teaspoon salt
  • Optional garnishes: sliced green onions, diced tomatoes and/or chopped fresh cilantro leaves

Directions

  1. In large saucepot, heat oil over medium heat. Add bell peppers and onion, and cook 5 minutes or until vegetables begin to soften, stirring frequently. Stir in garlic, chili powder, cumin and oregano, and cook 1 minute.
  2. Increase heat to medium-high. Add beef and cook 8 to 10 minutes or until browned, breaking up meat with side of wooden spoon. Stir in tomato paste and cook 1 minute. Stir in chiles, salsa and water, and heat to simmering. Reduce heat to medium-low. Cover and cook 10 minutes, stirring occasionally. Stir in beans and salt. Cook 5 minutes. Serve chili topped with green onions, tomatoes and/or cilantro, if desired. Makes about 10 cups.

Approximate nutritional values per serving: 234 Calories, 6g Fat (1g Saturated), 39mg Cholesterol, 439mg Sodium, 24g Carbohydrates, 7g Fiber, 22g Protein

Fruit Tart Well Everyday FINAL

Fresh Fruit Tarts

Prep: 20 minutes • Bake: 8 minutes • Serves: 8

Ingredients

Shells

  • 12 sheets (9 x 14 inches each) phyllo dough, thawed
  • Butter cooking spray

Filling

  • 1 package (8 ounces) Neufchâtel cheese, softened
  • ¼ cup powdered sugar
  • 1 tablespoon reduced fat sour cream
  • ½ teaspoon pure vanilla extract

Topping

  • ½  cup apple jelly
  • 2⅔ cups fresh fruit: raspberries, blueberries, sliced bananas, sliced kiwi and/or Mandarin oranges, in light syrup, drained

Directions

  1. Prepare Shells: Preheat oven to 375°. Unwrap and unroll phyllo dough; cover phyllo dough with clean damp towel to prevent drying.
  2. Transfer 1 sheet to work surface and spray lightly with cooking spray, keeping remaining sheets covered with damp towel. Repeat 5 times, placing sheets on top of first layer, for a total of 6 layers; cut into 4 equal size rectangles. Form each into 4 muffin cups in muffin pan, pressing firmly against bottom and sides. Repeat with 6 more phyllo dough sheets and cooking spray. Bake 8 to 10 minutes or until lightly browned. Let cool.
  3. Prepare Filling: In small bowl, with rubber spatula, fold together all ingredients. With whisk, stir filling until well combined.
  4. Prepare Topping: In small saucepan, melt jelly. Do not let boil.
  5. Transfer filling to large zip-top plastic bag with bottom corner snipped off (or use a spoon), and evenly divide filling into shells. Arrange fruit of choice over filling and brush fruit with jelly.

Approximate nutritional values per serving: 286 Calories, 9g Fat (5g Saturated), 21mg Cholesterol, 275mg Sodium, 30g Carbohydrates, 1g Fiber, 5g Protein

Bruschetta Chicken Foil Packet Well Everyday FINAL

Foil-Pack Bruschetta Chicken

Prep: 10 minutes • Bake:  20 minutes • Serves: 4

Ingredients

  • 1 garlic clove, minced
  • 2 teaspoons balsamic vinegar
  • ½ teaspoon dried oregano leaves
  • ½ teaspoon salt
  • teaspoon ground black pepper
  • 3 tablespoons olive oil
  • ½medium white onion, sliced
  • 1 cup halved grape tomatoes
  • 4 boneless, skinless chicken breasts
  • 1¼ cups seasoned croutons, crushed
  • 1 cup shredded part-skim mozzarella cheese
  • 3 tablespoons chopped fresh basil leaves

Directions

  1. Preheat oven to 375°. In medium bowl, whisk garlic, vinegar, oregano, salt and pepper; slowly drizzle in oil whisking constantly. Stir in onion and tomatoes.
  2. Tear four 12 x 24-inch sheets aluminum foil; arrange sheets horizontally. In center of each sheet, evenly divide half the tomato mixture; place 1 chicken breast over tomatoes and evenly top chicken with remaining tomato mixture. For each packet, tightly crimp top and bottom sides of foil over chicken; fold and tightly crimp both ends of foil.
  3. Place packets on rimmed baking pan; bake 20 minutes or until internal temperature of chicken reaches 160°. Carefully open top of packets; evenly sprinkle with croutons and cheese. Reseal packets; let stand 3 minutes or until cheese melts. (Internal temperature of chicken will rise to 165° upon standing.) Open packets; evenly sprinkle with basil.

Approximate nutritional values per serving: 323 Calories, 14g Fat (5g Saturated), 110mg Cholesterol, 670mg Sodium, 12g Carbohydrates, 1g Fiber, 35g Protein

Better For You Hummingbird Cupcakes Well Everyday FINAL

Better-For-You Hummingbird Cupcakes with Greek Yogurt Frosting

Prep: 20 minutes plus cooling   Bake: 20 minutes   Serves: 12

Ingredients

For the Cupcakes

  • 12 paper baking cup liners
  • 2½ cups protein packed buttermilk flapjack & waffle mix
  • 1 teaspoon baking powder
  • 2 large eggs
  • 1 medium banana, mashed
  • 1 1/3 cups unsweetened applesauce
  • ½ cup chopped fresh pineapple
  • ¼ cup unsalted pecan pieces plus additional for garnish (optional)

For the Frosting

  • ⅔ cup Neufchâtel cheese, softened
  • ½ cup plain nonfat Greek yogurt
  • ¼ cup powdered sugar
  • ½ teaspoon vanilla extract

Toasted coconut flakes for garnish (optional)

Directions

  1. Prepare Hummingbird Cupcakes: Preheat oven to 350°. Line standard-size muffin pan with baking cups; spray with baking spray. In medium bowl, whisk pancake mix and baking powder. In large bowl, whisk eggs, banana and applesauce; stir in dry ingredients until just combined. Fold in pineapple and pecans. Fill baking cups ¾ full with batter.
  2. Bake cupcakes 20 minutes or until toothpick inserted in centers comes out with a few crumbs attached; cool in pan on wire rack 10 minutes. Remove cupcakes from pan; cool completely on wire rack.
  3. Prepare Frosting: In large bowl, with mixer on medium speed, beat Neufchâtel 1 minute or until smooth. Add yogurt and powdered sugar; beat 3 minutes or until light and fluffy, scraping bowl occasionally. Add vanilla extract; beat until combined. Makes about 1½ cups.
  4. Spread cupcakes with frosting; garnish with pecans and coconut flakes, if desired.

Approximate nutritional values per serving: 185 Calories, 7g Fat (2g Saturated), 46mg Cholesterol, 279mg Sodium, 23g Carbohydrates, 3g Fiber, 9g Sugars, 3g Added Sugars, 9g Protein

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