crushed ice
1/2 cup plain low fat yogurt
1/2 cup frozen blueberries (or any fruit)
1 scoop whey protein
1/4 cup water

Blend all together and enjoy!

Grill, broil or pan-fry these  delicious burgers.
Ingredients: 
2 cups packed baby spinach
16 oz ground turkey or ground  chicken breast
2 Tbls. honey dijon  mustard
1 small bunch chives (1/3 cup  snipped)
1 tsp. all purpose  seasoning
1/4 cup panko or regular bread  crumbs
For Serving:
3 Tbls. low fat mayo
2 tsp. dijon mustard
2 Tbls. snipped fresh chives
lettuce, cheese slices, tomato  slices
4 whole grain buns

Preheat or  prepare the grill.  Rinse spinach  leaves.  Heat a small skillet over medium heat.  Add spinach with water still  clinging to the leaves.  Saute the spinach until wilted.

In  a bowl, combine ground  turkey or chicken, seasoning, spinach and bread crumbs. Mix well.  Shape into 4  patties about 1/2 inch thick.       

Oil the grill grates and grill patties 6-8 minutes per side or until thoroughly cooked. If you use a grilling thermometer, the temperature should register 165 degrees.  

Meanwhile, in a small bowl  combine mayo, mustard and chives.  Spread on the cooked burgers
along with your  favorite toppings (tomatoes, lettuce, cheese, etc.)  Enjoy!

I love this recipe because it's hearty and uses only one pan!
Serves: 8
Prep: 15 minutes
Cook: 18 minutes
Ingredients:
2 Tablespoons low sodium chicken broth
1 onion, diced
3 cloves garlic, chopped
1 can (14.5 ounces) italian style diced tomatoes
2 cans (14.5 ounces each) or 1 carton reduced sodium chicken broth
3 cups water
8 ounces (2 cups) small, whole wheat pasta shells
1 teaspoon Italian seasoning
1 bunch fresh kale (discard stems, cut into 1 inch pieces, washed)
2 cans small white beans, drained and rinsed
2 tablespoons tomato paste
1/2 teaspoon sea salt (optional)
1/4 teaspoon pepper
Grated Parmesan for serving

1) Heat 2 tablespoons of chicken stock in a large pot over medium heat.  Add onion and cook 5 minutes, stirring occasionally.  Add garlic; cook 1 minute.
2) Stir in tomatoes, broth and 3 cups of water.  Bring to a simmer over high heat.  Add pasta and
Italian seasoning.  Cook, stirring, 5 minutes.
3) Stir in kale; cook 5 minutes more.  Reduce heat to medium and stir in beans, tomato paste,
salt and pepper.  Heat through.
4) Ladle into bowls; garnish with Parmesan.  Mangia!