Breakfast
Apple Pie Smoothie

1/2 cup nonfat yogurt
8 ounces nonfat milk
2 tablespoon frozen apple juice concentrate
dash ground cinnamon
1/2 whole green apple - seeded and cut in pieces
2 or 3 ice cubes

Combine all ingredients in a blender and process until smooth. Serves 1.

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Lunch
Chicken & Fruit Salad
1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
4 teaspoons sugar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
Freshly ground pepper to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast (see Tip)
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted (see Tip)
1/4 cup crumbled feta cheese

Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing. Serves 4.

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Dinner
Slow Cooker Char Siu Pork Roast

1/4  cup  low-sodium soy sauce
1/4  cup  hoisin sauce
3  tablespoons  ketchup
3  tablespoons  honey
2  teaspoons  bottled minced garlic
2  teaspoons  grated peeled fresh ginger
1  teaspoon  dark sesame oil
1/2  teaspoon  five-spice powder
2  pounds  boneless Boston butt pork roast, trimmed
1/2  cup  fat-free, less-sodium chicken broth

Combine first 8 ingredients in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator at least 2 hours, turning occasionally. Place pork and marinade in an electric slow cooker. Cover and cook on low for 8 hours. Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm. Add broth to sauce in slow cooker. Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce. Serve with sticky or long-grain white rice and a steamed or stir-fried medley of bell peppers, carrots, snow peas, sliced baby corn, and water chestnuts. Serves 8.

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Dessert
Grilled Peach Sundaes

2 peaches, halved and pitted
1 teaspoon canola oil
2 scoops nonfat vanilla frozen yogurt or fruit sorbet
1 tablespoon toasted unsweetened coconut

Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

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Snack
Sweet and spicy snack mix

2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
2 cups Wheat Chex cereal
1 cup dried pineapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons reduced-sodium Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon chili powder

Directions
Preheat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch baking sheet with butter-flavored cooking spray. Generously spray a heavy skillet with butter-flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes. Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, until the beans are crisp, about 20 minutes. Lightly coat a roasting pan with butter-flavored cooking spray. Measure the cereal, pineapple and raisins into the pan. Add roasted garbanzos. Stir to mix evenly. In a large glass measuring cup combine honey, Worcestershire sauce and spices. Stir to mix evenly. Pour the mixture over the snack mix and toss gently. Spray mixture again with cooking spray. Bake for about 10 to 15 minutes, stirring occasionally to keep the mixture from burning. Remove from oven and let cool. Store in an airtight container.

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Contact

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Oien Family Chiropractic
600 W. 37th St.
Sioux Falls, SD 57105
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  • Phone: 605-274-6436
  • Fax: 605-275-4111
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