Category Archives: Recipes

Healthy recipe suggestions.

30-Minute Minestrone Recipe

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Ingredients

  • 2 medium carrots, chopped?
  • 1 cup chopped cabbage
  • 1 celery rib, thinly sliced
  • 1 small onion, chopped
  • 1 garlic clove, minced
  • 2 teaspoons canola oil
  • 3 cups water
  • 1 can (14-1/2 ounces) Italian stewed or diced tomatoes, undrained
  • 3 beef bouillon cubes
  • 1 cup torn fresh spinach
  • 2/3 cup cooked elbow macaroni
  • 1/4 teaspoon pepper

Directions

  • In a 3-qt. saucepan, saute carrots, cabbage, celery, onion and garlic in oil for 5 minutes. Add water, tomatoes and bouillon; bring to a boil. Reduce heat. Simmer, uncovered, for 20-25 minutes or until vegetables are tender. Stir in spinach, macaroni and pepper; heat through. Yield: 5 servings.

Nutrition Facts: 1 cup (prepared with sodium-free bouillon granules) equals 88 calories, 178 mg sodium, 0 cholesterol, 14 gm carbohydrate, 3 gm protein, 2 gm fat.

Diabetic Exchanges: 1 starch.

 

from www.tasteofhome.com

 

Oven “Fried” Chicken Fingers with Honey-Mustard Dipping Sauce

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Traditional deep fried chicken fingers are high in fat and loaded with a carbohydrate batter.  Making your own chicken fingers with a light corn flake batter and baking them will cut calories, fat and carbohydrates!  Cut the calories further by dipping these tasty treats in low fat honey mustard sauce vs. ranch dressing.  With almost 22 grams of protein in just 2 chicken fingers, this is the perfect high protein meal for post bariatric surgery patients.

Ingredients Yield: 8 servings (serving: 2 chicken fingers and 1 Tbsp sauce)

Sauce:  

  • 1/4  cup  honey
  • 1/4  cup  spicy brown mustard

Chicken:

  • 1 1/2  pounds  chicken breast tenders (about 16 pieces)
  • 1/2  cup  low-fat buttermilk
  • 1/2  cup  coarsely crushed cornflakes
  • 1/4  cup  seasoned breadcrumbs
  • 1  tablespoon  instant minced onion
  • 1  teaspoon  paprika
  • 1/4  teaspoon  dried thyme
  • 1/4  teaspoon  black pepper
  • 1  tablespoon  olive oil

Directions:

To prepare sauce, combine honey and mustard in a small bowl; cover and chill.

Preheat oven to 400°.

To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.

Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400° for 4 minutes on each side or until done. Serve with sauce.

Nutritional Information

Calories: 185

Fat: 3.7g (sat 0.8g,mono 1.2g,poly 1.2g)

Protein: 21.6g

Carbohydrate: 16g

Fiber: 0.3g

Sodium: 306mg

Calcium: 46mg

From: Cooking Light Magazine, July 1999

Turkey and Bean Chili

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This is a hearty dish that’s perfect for the cooler weather. The turkey and beans are high in protein but low in fat, so the chili will satisfy you for very few calories. Beans are also an excellent source of soluble fiber, which not only fills you up, but also helps to lower your cholesterol. Onions may provide cold and cough relief, and hot, spicy foods are known for clearing the sinus passages. This chili is great to have around during the cold and flu season or any time of year for a healthy, satisfying meal.

Yield: 6 servings (serving size: about 1 cup chili and 1 lime wedge)

Ingredients

  • 1 cup prechopped red onion
  • 1/3 cup chopped seeded poblano pepper (about 1)    
  • 1 teaspoon bottled minced garlic
  • 1 ¼ pounds ground turkey
  • 1 tablespoon chili powder
  • 2 tablespoons tomato paste
  • 2 teaspoons dried oregano
  • 1 teaspoon ground cumin
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

Preparation

1. Heat a large saucepan over medium heat. Add first 4 ingredients; cook for 6 minutes or until turkey is done, stirring frequently to crumble. Stir in chili powder and next 8 ingredients (through broth); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in cilantro. Serve with lime wedges.

Nutritional Information

Calories: 211

Fat: 6.5g (sat 1.7g,mono 1.9g,poly 1.6g)

Protein: 22.5g

Carbohydrate: 16.4g

Fiber: 4.7g

Cholesterol: 54mg

Iron: 3.4mg

Sodium: 474mg

Calcium: 52mg

Grilled Pork Chops with Two-Melon Salsa

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Besides being just as high in protein as poultry and fish, pork is one of the highest natural sources of most of the B vitamins. This makes lean pork a great part of your weight loss plan. Watermelon is high in vitamin C and the antioxidant lycopene, which is best known for its role in preventing prostate cancer. Honeydew is a perfect food for anyone on an exercise plan because it is very high in water and potassium, which together help you stay hydrated and prevent muscle cramps. And despite its sweet flavor, it is very low in calories, so it is a nice way to satisfy a sweet tooth while continuing to lose weight.

Total: 30 minutes
Yield: 4 servings (serving size: 1 pork chop and 1/2 cup salsa)

Ingredients

Salsa:

  • 1 cup chopped seedless watermelon
  • 1 cup chopped honeydew melon
  • 3 tablespoons finely chopped sweet onion
  • 1 tablespoon finely chopped jalapeño pepper
  • 1 tablespoon chopped fresh cilantro
  • 1 tablespoon fresh lime juice
  • 1/8 teaspoon salt

Pork chops:

  • 2 teaspoons canola oil
  • 1 ½ teaspoons chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 4 (4-ounce) boneless center-cut pork chops, trimmed
  • Cooking spray

Preparation

1. To prepare salsa, combine the first 7 ingredients; set aside.

2. To prepare pork chops, heat a grill pan over medium-high heat. Combine oil and next 4 ingredients (through black pepper) in a small bowl. Rub oil mixture over both sides of pork chops. Coat pan with cooking spray. Add pork to pan; cook 4 minutes on each side or until desired degree of doneness. Serve with salsa.

Nutritional Information

Calories: 256
Fat: 13.5g (sat 4.3g,mono 6.4g,poly 1.6g)
Protein: 25g
Carbohydrate: 8.7g
Fiber: 0.9g
Cholesterol: 70mg
Iron: 0.9mg
Sodium: 458mg
Calcium: 37mg

Recipe courtesy of www.myrecipes.com.

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Tofu & Broccoli Stir-Fry

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This is a tasty vegetarian meal that even meat-eaters will love. Tofu is a versatile protein that takes on the flavors of the foods it’s cooked with. Like all soy foods, tofu is very heart-healthy, in part because it is often used as a replacement for meats that may be high in saturated fat or cholesterol. Broccoli is a member of the cruciferous family of vegetables, which are known for their role in cancer prevention. It is also very high in insoluble fiber, which helps to keep the colon healthy. The protein and fiber make this dish very filling on its own, but you may also choose to add a whole grain, such as quinoa or brown rice.

4 servings, 1 1/4 cups each

Active Time: 30 minutes

Total Time: 30 minutes

Ingredients

  • 1/2 cup vegetable broth or reduced-sodium chicken broth
  • 1/4 cup dry sherry (see Note) or rice wine
  • 3 tablespoons reduced-sodium soy sauce
  • 3 tablespoons cornstarch, divided
  • 2 tablespoons plus 1 teaspoon sugar
  • 1/4 teaspoon crushed red pepper, or more to taste
  • 1 14-ounce package extra-firm water-packed tofu, drained
  • 1/4 teaspoon salt
  • 2 tablespoons canola oil, divided
  • 1 tablespoon minced garlic
  • 1 tablespoon minced fresh ginger
  • 6 cups broccoli florets
  • 3 tablespoons water

Preparation

  1. Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
  2. Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.
  3. Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.

Nutrition
Per serving: 258 calories; 13 g fat (1 g sat, 9 g mono); 0 mg cholesterol; 23 g carbohydrates; 7 g added sugars; 14 g protein; 4 g fiber; 544 mg sodium; 539 mg potassium.

Recipe courtesy of eatingwell.com.


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Spicy Chipotle Shrimp Salad

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This is a delicious recipe containing plenty of satisfying, high-quality protein. Shrimp is extremely low in saturated fat, and is known for being unlikely to raise blood cholesterol levels. Lime, cilantro, cumin, and chipotle are a great way to add fresh Mexican flavors to your favorite recipes, without the high fat and calories typically found at many Mexican restaurants. Cilantro has traditionally been used as a digestive aid for nausea and gas.

Total: 30 minutes
Yield: 4 servings
Ingredients

  • 1 ½ pounds peeled and deveined large shrimp
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • Cooking spray
  • ¼ cup finely chopped celery
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons chopped fresh cilantro
  • 3 tablespoons canola mayonnaise
  • 1 tablespoon chopped chipotle chile, canned in adobo sauce
  • 2 teaspoons fresh lime juice
  • ½ teaspoon ground cumin
  • 8 Boston lettuce leaves

Preparation

1. Heat a grill pan over medium-high heat. Sprinkle shrimp with salt and black pepper. Coat pan with cooking spray. Add half of shrimp to pan; cook 2 minutes on each side or until done. Remove shrimp from pan; repeat procedure with remaining shrimp. Cool shrimp for 5 minutes.

2. Place shrimp in a medium bowl; stir in celery and next 6 ingredients (through cumin). Arrange 2 lettuce leaves on each of 4 plates; top each serving with 3/4 cup shrimp mixture.

Nutritional Information
Calories: 235
Fat: 10.9g (sat 0.9g,mono 3g,poly 6.2g)
Protein: 29.2g
Carbohydrate: 3.2g
Fiber: 0.8g
Cholesterol: 219mg
Iron: 3.8mg
Sodium: 400mg
Calcium: 87mg

Recipe courtesy of  www.myrecipes.com

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Grilled Halibut with Peach and Pepper Salsa

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This recipe is a delicious way to incorporate summertime fruits and veggies available at your local farmer’s  market, while enjoying the fun and flavor of a backyard barbecue. Peaches are high in fiber and have both laxative and diuretic effects, which will help you feel lighter and less bloated. Bell peppers are an excellent source of vitamins C and K. By making a fresh salsa instead of using a prepared one, the sodium content is much lower. The halibut is very high in protein and low in fat, and will enhance your weight loss.

Yield: 6 servings (serving size: 1 fillet and about 2/3 cup salsa)

Ingredients

  • Salsa:
  • 2 ½ cups coarsely chopped peeled yellow peaches (about 1 1/4 pounds)
  • 1 1/3 cups chopped red bell pepper (about 1 large)
  • ½ cup thinly sliced green onions
  • ½ cup chopped fresh arugula
  • 1/3 cup fresh lemon juice (about 2 lemons)
  • 2 tablespoons chopped fresh oregano
  • ¼ teaspoon salt
  • 1 habanero pepper, seeded and minced
  • 1 garlic clove, minced
  • Fish:
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • 2 garlic cloves, minced
  • 6 (6-ounce) skinless halibut fillets
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • Cooking spray

Preparation

1. To prepare salsa, combine first 9 ingredients; toss gently. Let stand 30 minutes before serving.

2. Prepare grill to medium-high heat.

3. To prepare fish, combine 2 tablespoons juice, oil, paprika, and 2 garlic cloves in a large, shallow glass baking dish, stirring with a whisk. Add fish to juice mixture; turn to coat. Cover and let stand 15 minutes.

4. Remove fish from marinade; discard marinade. Sprinkle fish evenly with 1/2 teaspoon salt and black pepper. Place fish on a grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Serve fish with salsa.

Nutritional Information

Calories: 267
Fat: 8.6g (sat 1.2g,mono 4.6g,poly 1.8g)
Protein: 35.3g
Carbohydrate: 11.8g
Fiber: 2.3g
Cholesterol: 52mg
Iron: 2mg
Sodium: 389mg
Calcium: 104mg

Recipe courtesy of www.myrecipe.com.

Walnut and Rosemary Oven-Fried Chicken (www.myrecipes.com)

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This is a recipe that will fool your loved ones into thinking it’s not healthy. The panko breadcrumbs and walnutsmake the chicken crispy without adding much fat or carbohydrate. Walnuts are the best non-fish source of heart-healthy omega-3 fatty acids. Rosemary has been used to treat digestive disorders and headaches. And with over 40 grams of protein per serving, this recipe will keep you satisfied as you lose weight.

Ingredients

  • ¼ cup low-fat buttermilk
  • 2 tablespoons Dijon mustard
  • 4 (6-ounce) chicken cutlets
  • 1/3 cup panko (Japanese breadcrumbs)
  • 1/3 cup finely chopped walnuts
  • 2 tablespoons grated fresh Parmigiano-Reggiano cheese
  • ¾ teaspoon minced fresh rosemary
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • Cooking spray
  • Rosemary leaves (optional)

Yield: 4 servings (serving size: 1 cutlet)

Preparation

1. Preheat oven to 425°.

2. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.

3. Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.

4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.

Nutritional Information

Calories: 287
Fat: 9.4g (sat 1.6g,mono 1.6g,poly 5.1g)
Protein: 42.7g
Carbohydrate: 6g
Fiber: 0.9g
Cholesterol: 101mg
Iron: 1.6mg
Sodium: 379mg
Calcium: 66mg

Green tea, salmon a winning combination

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This Green Tea Poached Salmon dish contains ingredients that are good for both your health and waistline; they are delicious as well. Salmon is one of the best food sources of omega-3 fatty acids, which are best known for their role in heart health. You might not know, however, that omega-3 fatty acids may also play a role in slowing the aging process and keeping your brain function from declining as you get older.

 Green tea is high in antioxidants and may play a role in weight control. For a balanced meal, serve the salmon with a mixed green salad.

Check out the next blog entry for a Green Tea Poached Salmon recipe.

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Green Tea Poached Salmon

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Green Tea Poached Salmon
Serves 4.
Ingredients:

  • 2 limes, halved, divided
  • 4 tbsp raw honey, divided
  • 1 4-inch piece fresh ginger, peeled and chopped*
  • 4 tbsp loose-leaf green tea, spooned into an infuser ball or piece of cheesecloth tied with twine, or 6 green tea bags
  • 4 6-oz wild-caught salmon fillets, skin and bones removed
  • 1 tsp sea salt
  • 1 tsp whole black pepper corns (I used ground pepper)
  • Fresh ground black pepper, to taste (optional)
  • Put 6 cups water into a straight-sided skillet or pot with a lid.  Add 3 lime halves (squeezing juice into the water before adding), 3 tbsp honey, ginger, salt, and peppercorns and bring to a boil over medium-high heat.  Reduce to a simmer, cover and cook for 10 minutes to infuse water with flavor.  Remove 1/2 cup poaching liquid and set aside.
  • Remove skillet or pot from heat and add tea, allowing to steep for 3 to 5 minutes.  Remove tea and place skillet or pot heat again at the lowest heat setting before carefully sliding salmon into water.  Cover and poach until fish is just cooked through and firm to the touch, 6 to 7 minutes.
  • Meanwhile, in a small pot, simmer reserved 1/2 cup poaching liquid along with juice and zest of remaining lime half and remaining 1 tbsp honey until liquid reduces by two-thirds and thickens, about 7 to 10 minutes.
  • Remove salmon with a slotted spoon and plate.  Drizzle with a bit of reduced sauce over each fillet.  Season with black pepper, if desired. 
    •  
     (Published in Clean Eating, May/June 2010)

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