Tag Archives: Recipes

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

More than edible, eggs a plus in weight loss

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Most health-conscious people know that breakfast is the most important meal of the day and no other food item represents breakfast than the little, but incredible egg. Starting the day off with eggs will not only get your metabolism burning, it will also give you valuable nutrients to bolster both brain and body.

There are 6 grams of protein in one egg. That’s 12 percent of the total recommended for most adults in one day. Not all forms of protein are equal, but eggs provide the highest quality protein available because they provide all of the essential amino acids our bodies need in a near-perfect pattern.

 In a 2005 study, researchers looked at “Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects.” The results were published in the Journal of the American College of Nutrition and it showed that the high-quality protein in eggs helps you to feel full longer and stay energized, which contributes to maintaining a healthy weight. In fact, the research showed that eggs eaten at the start of the day can reduce daily calorie intake, prevent snacking between meals and keep you satisfied on those busy days when mealtime is delayed.

Check out the next blog entry for a Western Egg White Omelet recipe.

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Wise menu options provide healthy ‘one-two punch’

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Many recipes are delicious, but smart recipes blend interesting tastes and health benefits that go beyond weight loss or weight maintenance. Ginger and chicken is one of those examples.

Ginger has been used for its health benefits for over 5000 years and is a favorite medicinal as well as culinary herb. Unlike most spices, the part that has the most medicinal value grows under ground. You can use dried ginger and powdered ginger for health benefits, but fresh ginger is preferred.

One of ginger’s most touted health benefits is its ameliorating effects on digestive ailments. It can help digest fatty foods and break down proteins. It is excellent for reducing gas. Many people report that it will also relieve nausea.

Ginger can also help reduce inflammation. So it can be used to treat any disease that is caused by inflammations such as arthritis or ulcerative colitis.  Recent studies show that ginger might also have a role in lowering LDL cholesterol because the spice can help reduce the amount of cholesterol that is absorbed. (Click here for more on ginger.)

Chicken is rated as a very good source of protein, providing 67.6 percent of the daily value for protein in 4 ounces. The structure of humans and animals is built on protein. We derive our amino acids from animal and plant sources of protein, then rearrange the nitrogen to make the pattern of amino acids we require.

Chicken is a very good source of the cancer-protective B vitamin, niacin. Components of DNA require niacin, and a deficiency of niacin (as well as other B-complex vitamins) has been directly linked to genetic (DNA) damage. A four-ounce serving of chicken provides 72 percent of the daily value for niacin. (Click here for more on chicken)

Check out the next blog entry for a Ginger Chicken Breast recipe.

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Gingered Chicken Breast

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Gingered Chicken Breast

1 TBSP fresh lemon juice
1 ½ tsp grated fresh ginger
½ tsp freshly ground black pepper
2 cloves garlic
4 boneless, skinless chicken breast halves

Combine lemon juice, ginger, pepper and garlic in a small bowl. Place chicken breasts in a deep bowl. Pour the ginger mixture over the chicken, turning once to coat both sides. Cover and refrigerate for 30 minutes to 1 hour.

Spray a large nonstick skillet with cooking spray. Heat the skillet on medium-high until hot. Add the chicken. Cook, turning once, until tender (about 8 minutes)

Serves 4

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Crunchy Shrimp Salad

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  • 1 cup frozen, cooked shrimp, thawed
    ½ cup frozen peas, thawed
    ½ cup sliced water chestnuts
    2 Tbsp diced pimentos, drained
    1 green onion, thinly sliced
    1/3 cup fat free mayonnaise
    2 Tbsp cocktail sauce
    1 tsp lemon juice

In a bowl, combine the first five ingredients. In another bowl, combine the mayonnaise, cocktail sauce and lemon juice. Serve with the shrimp salad.

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Recipes: Edamame three ways

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Start with 1/3 of 16 oz bag of frozen edamame, shelled. 

Mexican Edamame:

1 ½  tsp sea salt
1 ½ tsp chili powder
½ tsp ground cumin
1/8 tsp cayenne pepper 

Japanese Edamame:

1 ½ tsp sea salt
1 tsp wasabi powder
½ tsp ground ginger

Indian Edamame:

2 tsp curry powder
1 ½ tsp sea salt
½ tsp ground coriander
1/8 tsp ground cinnamon
1/8 tsp cayenne pepper

Place a small saucepan filled with water over high heat.  Add edamame to pan and bring to a boil.  Boil for 3 minutes and drain.  Place edamame in a serving bowl and set aside.  Mix all seasonings together in a cup.  Toss with edamame until well coated.

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