Healthy Recipes

Zucchini Bread/ Muffins

2011-09-07T09:23:00.000-07:00

2 cups grated zucchini
1/4 cup granulated sugar
1/2 cup no-sugar-added applesauce
1/2 cup plain, fat-free greek yogurt*
3 eggs
2 tsp vanilla extract
3 cups whole wheat flour
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/4 tsp allspice
pinch of ground cloves
pinch of ground nutmeg
1/4 cup sliced almonds (optional)

Pre-heat oven to 350 degrees. Grease 2 loaf pans or 24 muffin cups. Place grated zucchini in a paper towel and wring out extra moisture. Mix together zucchini, sugar, applesauce, and yogurt. Add in eggs and vanilla. In a separate bowl, whisk together dry ingredients. With a rubber spatula, slowly add in dry mixture, being careful not to over-mix. Fold in almonds. Spoon into prepared pans and bake 40- 50 minutes (for bread) or 20- 25 minutes (for muffins), rotating halfway through baking.

* You can substitute regular plain, fat-free yogurt. Make sure that it does not have added sugars and remember that it will add more grams of carbs.

Makes 12 servings. 2 muffins per serving.

Nutrition Facts (per serving):

Calories- 148 Carbs- 24.5g Protein- 7.5g Fat- 3g

http://www.flickr.com/photos/vegan-baking/4277556698/sizes/m/in/photostream/

Simple Broccoli

2011-08-15T20:34:00.000-07:00

4 cups fresh or frozen broccoli
2 Tbs light margarine
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp sage
salt and pepper to taste

Add all ingredients in a large sauce pan. If you are using fresh broccoli, add enough water to the pan to just cover the bottom. Cover and cook over medium-low heat, stirring occasionally, until broccoli is tender.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 85 Carbs- 6g Protein- 3g Fat- 2.5g
http://www.flickr.com/photos/hulagway/5941767410/sizes/m/in/photostream/

Chicken Salad

2011-07-21T09:21:00.000-07:00

You can try this salad on wheat bread or a pita. For a really flavorful salad, use 8oz of rotisserie chicken.

8 oz chicken breast,cooked and finely chopped
2 celery stalks, chopped
2 Tbs plain, fat-free greek yogurt
2 tsp honey mustard
dash of seasoned salt
pepper to taste

Mix all ingredients together. For best flavor, refrigerate for at least 2 hours before serving.

Optional- For a sweeter salad, add in raisins.
For more crunch, add in fresh snap peas.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 76 Carbs- 1g Protein- 13g Fat- 0.5g

http://www.flickr.com/photos/stevendepolo/3640270410/sizes/m/in/photostream/

Easy Chicken-Mushroom Quesadillas

2011-04-27T15:53:00.000-07:00

Ingredients
1 tablespoon canola oil
1 large onion, chopped (about 2 cups)
8 ounces white button mushrooms, (about 3 cups)
3 cloves garlic, minced
2 cups cooked chopped skinless, boneless chicken breast (1 breast half)
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon dried oregano
2 cups baby spinach leaves, sliced into ribbons
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
4 (10-inch) whole-grain flour tortillas
1 cup shredded Mexican cheese mix or Cheddar
1/2 cup salsa
1/4 cup reduced-fat sour cream
Directions
Heat the oil in a large skillet over a medium heat. Add the onions and mushrooms and cook until the mushroom water is evaporated and they begin to brown, 5 to 7 minutes. Add the garlic and cook for 1 minute more. Add chicken, cumin, chili powder and oregano and stir until all spices are incorporated. Add spinach, salt and pepper and cook until spinach is wilted, about 2 minutes.

Lay 1 tortilla on a flat work surface and sprinkle with 1/4 cup shredded cheese. Spoon 1/2 chicken and vegetable mixture on top of cheese, then top with an additional 1/4 cup cheese. Top with another flour tortilla. Heat a large nonstick skillet with cooking spray over medium heat. Carefully place 1 quesadilla in pan and cook 3 minutes. Using a large spatula, gently flip quesadilla and cook an additional 3 minutes until lightly browned and cheese is melted. Repeat with second quesadilla. Slice each quesadilla into quarters. Place 2 quarters on a plate with 1 tablespoon sour cream and 2 tablespoons salsa.

http://www.foodnetwork.com/recipes/ellie-krieger/easy-chicken-mushroom-quesadillas-recipe/index.html

French Toast

2010-09-22T08:54:00.000-07:00

This is a super simple recipe, but a fun way to start the day!

8 -10 slices whole wheat bread

6 egg whites

1 egg yolk

1/4 cup skim milk

1/2 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp all-spice

pinch salt

Heat non-stick skillet to medium heat. Grease pan if necessary. Beat eggs and milk until smooth. Beat in spices and salt. Dip bread into mixture, coating both sides, letting extra drip off. Fry for about a minute on both sides, or until light brown.

Serve with fresh fruit, or light margarine and lite syrup.

Makes about 5 servings. 2 slices per serving.

Nutrition Facts (per serving):

Calories- 185 Carbs- 27g Protein- 12g Fat- 3g

http://www.flickr.com/photos/roboppy/24616167/

Extra Lean

2010-08-22T21:35:00.000-07:00

Unfortunately, I don't have the time to post all of the tasty-looking recipes that I have been finding in Mario Lopez's new book Extra Lean: The Fat-Burning Plan That Changes The Way You Eat For Life.

The reason I actually picked up this book in the first place was because of an interview that he did with a local news station a few months ago. I was casually listening to the report, when suddenly I heard Jared's philosophies spoken in a stranger's voice. My jaw dropped to the floor as I realized that someone out there understood what Jared does day in and out. Our local interview is not available to view, but a similar one can be seen by clicking here.

The program outline is similar to what Jared does, however it is not individualized for gender, age, or fat-loss goal. I do recommend looking through the variety of recipes that he has available. The break-down of proteins, carbs, and fat is listed for each meal, but not always for individual recipes. Try something new and enjoy!

http://extratv.warnerbros.com/extralean/

Marmalade Chicken

2010-08-19T13:18:00.000-07:00

INGREDIENTS
1/2 cup reduced-sodium chicken broth
1 tablespoon red-wine vinegar
1 tablespoon orange marmalade
1/2 teaspoon Dijon mustard
1/2 teaspoon cornstarch
8 ounces chicken tenders
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil, divided
1 large shallot, minced
1/2 teaspoon freshly grated orange zest

PREPARATION
Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
Sprinkle chicken with salt and pepper. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
Add the remaining 1 teaspoon oil and shallot to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.
TIPS & NOTES
Note: Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

NUTRITION
Per serving: 213 calories; 8 g fat (1 g sat, 5 g mono); 68 mg cholesterol; 10 g carbohydrates; 27 g protein; 0 g fiber; 246 mg sodium; 55 mg potassium.

2 servings

Active Time: 20 minutes

Total Time: 20 minutes

Recipe and Picture;
http://www.eatingwell.com/recipes/marmalade_chicken_for_two.html

Mushroom Stroganoff

2010-07-30T17:31:00.000-07:00

I LOVE stroganoff! For the past few months, I have been trying to perfect this recipe. There are still variations that I like to do, depending on the day, but this is a pretty good basic one. Enjoy!

1 lb lean ground turkey
8 oz uncooked whole wheat bow-tie noodles
2 cups or 8 oz package sliced mushrooms
1 can Healthy Request cream of mushroom soup
1/2 cup fat free sour cream
1/2 cup minced onion
1 Tbs light margarine
1 garlic clove, minced
1 tsp beef bouillon
1/8 tsp Worcestershire sauce
pinch of parsley
salt and pepper to taste

Saute mushrooms, onion, and margarine in a pan until tender. Mix turkey with bouillon and garlic. Cook on medium heat. Drain any excess fat. Cook noodles as package directs. In a large sauce pan on medium low heat, mix together turkey, mushroom, onion, and soup. Add in Worcestershire sauce, parsley, and sour cream. Spoon over noodles and serve.

Optional: Sprinkle with parmesan cheese before serving.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 395 Carbs- 53g Protein- 40g Fat- 5g

http://www.flickr.com/photos/leoslo/5259491734/

Sweet Potato Fries

2010-05-26T16:24:00.001-07:00

Sweet Potato Fries

^{Harmon’s Grocery Keepin’ It Fresh Ad - April 2009}

3 sweet potatoes – peeled and sliced in ½” wedges

¼ cup canola oil (or olive oil)

2 teaspoons salt

½ teaspoon black pepper

½ teaspoon ground ginger

Combine all ingredients in a large bowl and toss with sweet potato wedges to coat well. Spread wedges onto a sheet pan and bake in a pre-heated 375 degree oven until soft and golden brown, about 20 minutes. Remove to a paper towel lined plate.

Prep Time: 10 minutes Ready In: 30 minutes Serves 6

http://www.flickr.com/photos/notahipster/3001628444/sizes/m/in/photostream/

Pumpkin Chocolate Waffles

2010-05-17T22:12:00.000-07:00

This is not a particularly low-fat recipe, but a healthier alternative.

1 3/4 cups whole wheat flour
1 tsp baking powder
1 1/2 tsp cinnamon
1/2 tsp salt
1/2 cup canned pumpkin
1 1/2 cups (12 oz.) diet ginger ale
2 eggs, separated
1 tsp vanilla
1 packet Splenda or Stevia (optional)
2 Tbs light margarine, melted
1/2 cup sugar-free chocolate chips (I like darker chocolate with this recipe, so I cut up about 10 Hershey's sugar-free special dark chocolate pieces)

Sift together dry ingredients. Mix together pumpkin, ginger ale, egg yolks, and vanilla. In a separate bowl, beat egg whites and Splenda, until soft peaks form. Set aside. Into pumpkin mixture, add dry ingredients and margarine, alternately. Stir in chocolate and fold in egg whites. Scoop 1 cup of batter onto a heated waffle iron. Dough will be a little thick, so with a heat-proof spatula, spread to the edges. Cook as usual. Serve with light margarine and sugar-free syrup.

Makes 16 waffle squares. Yields 4 servings.

Nutrition Facts (per serving):

Calories- 320 Carbs- 43g Protein- 12g Fat- 11g

Without Chocolate-

Calories- 245 Carbs- 40g Protein- 11g Fat- 5g

http://www.flickr.com/photos/hartini/2586798266/

Stuffed Peppers

2010-04-13T09:58:00.000-07:00

2 bell peppers

3/4 lb lean ground turkey

1 cup minute rice, uncooked

1 can crushed tomatoes

1/2 cup onion, minced
1 tsp minced garlic

1 tsp chili powder

Preheat oven to 375 degrees. Cut the bell peppers in half, from top to bottom. Cut out core and seeds of the peppers. Mix chili powder into ground turkey then add onion, garlic, tomatoes, and rice. Spoon mixture into pepper halves and set in a pan. Cover and cook for 30-40 minutes, or until meat is cooked through and rice is tender.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 210 Carbs- 29g Protein- 23g Fat- 3g

http://www.flickr.com/photos/ksegars/2062827119/

Wheat Biscuits

2010-04-08T22:55:00.000-07:00

I'll be honest, these are not going to look pretty, but they will be tasty!

4 cups whole wheat flour

2 Tbs baking powder

2 tsp salt

1/2 tsp baking soda

2 cups fat-free sour cream

1 cup light margarine or butter

1/4 cup honey

Pre-heat oven to 400 degrees. Spray baking sheet with Pam. Sift together dry ingredients. Cut in margarine. Mix together honey and sour cream and add to dough mixture, until well combined. For softer, fluffier biscuits, I prefer the drop method. You'll lightly take about a 1/4 cup of dough, using either a scooper, or your hands, and simply drop it onto the pan, spacing them 1 to 2 inches apart. Again, they wont look pretty this way, but I found when I rolled the dough into a circular shape, the biscuits became hard when cooked. Bake for 10- 15 minutes, or until bottoms are light brown.

Makes about 40 biscuits; 2 biscuits per serving.

Makes about 20 servings.

Nutrition Facts (per serving):

Calories- 145 Carbs- 23g Protein- 4g Fat- 4.5g

http://www.flickr.com/photos/nicolesusanne/2312540562/

Breakfast Hash

2010-04-04T12:14:00.000-07:00

We actually call this recipe "Rabbit Guts" in our house. I guess that is why I thought about posting it on Easter Sunday, morbidly enough.

2 cups frozen, diced potatoes (hash browns)
2 whole eggs plus 8 egg whites
1/4 cup onions, minced
6 oz. extra-lean ham slices, chopped
1/2 cup low-fat shredded cheddar cheese

salt and pepper to taste

Pre-heat oven to 375 degrees. Spray an 8x8 glass casserole dish with Pam. Mix together potatoes and onion. Spread on the bottom on the dish. Sprinkle ham over potato mix. Whisk eggs and whites together and pour over mixture. Bake for 30- 40 minutes or until middle is puffed up (eggs are cooked). Cheese can be sprinkled on half-way through baking for a crisp crust, or after baking for a gooey topping.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 196 Carbs- 11g Protein- 22.5g Fat- 5.5g

Chicken Cordon Bleu

2010-04-01T13:49:00.000-07:00

I tried to make a recipe with items that most of you will have on hand. It's very simplified, but tasty!

1 lb uncooked boneless, skinless chicken breasts
4 oz extra lean sliced ham
2 light mozzarella string cheese sticks
1/4 cup seasoned bread crumbs

Pre-heat oven to 350 degrees. Cover pan with aluminium foil and spray with Pam. First, and most difficult, in this recipe is to flatten the chicken breasts. I am sure that most of you have more sophisticated kitchen equipment than I do, making this part a bit easier. I laid the chicken breast between two pieces of wax paper and used the back of a heavy ice cream scoop to pound it flat. You'll want to flatten the breast out to about 1/2 inch or less. Next, cut the ham slices into strips and evenly distribute them among the chicken breasts. Lay the ham strips right in the middle of the chicken breasts. Cut the cheese sticks in half, and lay on top of the ham. Fold up the chicken breasts, like you would a burrito, with the chicken covering the entire outside. Roll the wrap in the bread crumbs and set in the pan. Bake for 25- 30 minutes, or until chicken is thoroughly cooked.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 192 Carbs- 7g Protein- 31g Fat-3.5g

http://www.thfgirl.com/wp-content/uploads/2010/05/DSCF5857.jpg

Summer Chicken Salad

2010-03-30T11:30:00.001-07:00

Normally I am not a sweet and savory fan. I have never been an advocate for kettle corn and the same goes for sweet salads. This salad, despite my best efforts and prejudices, I actually liked. I thought it would be a good time to put on a light, summer dish, with the good weather we have been having lately.

1 5oz. prepackaged lettuce mix (preferably spring or spinach mix)
8 oz. of cooked chicken breast, shredded
1 1/2 cups of fresh mixed berries
1/4 cup Kraft Light Red Wine Vinaigrette
or Kraft Light Raspberry Vinaigrette (for a sweeter salad)

Slice larger berries (ie strawberries), if applicable. Toss together lettuce, berries, and dressing in a large mixing bowl. Top with chicken and serve.

Optional:
Before cooking chicken, marinate in a light italian dressing for extra flavor.
Top with sliced, toasted almonds or feta cheese.
Can also be prepared as a side dish, without chicken.

Makes 2 servings.

Nutrition Facts (per serving):

Calories- 240 Carbs- 22g Protein- 25.5g Fat- 4g

Nutrition Facts (without chicken):

Calories- 130 Carbs- 22g Protein- 2.5g Fat- 3g

http://www.flickr.com/photos/elanaspantry/2066553912/

Sugar and Substitutes

2010-03-18T13:07:00.000-07:00

Most of everything in our house is sugar-free. We have all assortments, from "No Sugar Added" to "Sweetened with Splenda." I will be the first to agree that it doesn't always taste like the real thing, but this is just another compromise that we make in our house to be healthy.
I do, however, recognize that there are many people out there who do not believe that anything artificial (like Splenda, Sweet and Low, etc.) is good for the body. The best advice I can give is to do what you think will work best for your body. To help you make those decisions, we found an article that ranks the most common sweeteners along the Glycemic Index.

http://www.organiclifestylemagazine.com/blog/healthy-sugar-alternatives.php

Find what type of sweeteners will work for you, but remember to always use moderation.

Creamy Pesto Pasta

2010-02-23T19:17:00.000-08:00

This recipe was originally titled "Pesto Shrimp." Unfortunately, every time I purchased shrimp from Smith's, it went bad within 2 days of purchase. So if you decide to do this recipe with shrimp, I DO NOT recommend buying it from Smith's Deli. This also works as a great meal with grilled chicken.

6 oz. whole wheat spaghetti
1/3 cup reduced-fat parmesan cheese
2 Tbs basil (I prefer chopped, frozen)
1 - 2 cloves of garlic
1 Tbs olive oil
1/2 cup fat free half and half

Cook spaghetti, drain and set aside. Mix parmesan, basil, garlic, and olive oil in a blender. Spoon mixture into a saucepan, set to low heat, and whisk in half and half. When mixture is smooth, add in pasta. Stir gently until all noodles are coated with sauce. Serve warm (sauce will become thick as it cools).

Optional:
For a smoother consistency, add in 1 Tbs of white cooking wine to sauce mixture.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 225 Carbs- 35g Protein- 9g Fat- 6g

Parmesan Tilapia

2010-02-05T12:13:00.000-08:00

I love watching Food Network. The other night they had a "Battle Tilapia" on Iron Chef America. The one thing that I heard the most during that program was different phrasings to the point of "tilapia has very little flavor." With that in mind, most of my tilapia recipes are heavy on extra flavors. If you happen to like the taste, what little there is of the fish, then please, go easy on the ingredients, otherwise, load 'em on!

4 tilapia fillets, thawed if previously frozen
4 Tbs low-fat parmesan cheese
1 tsp garlic powder
1 tsp onion powder
1 tsp dried parsley flakes
1/2 tsp paprika (optional)
salt and pepper to taste

Pre-heat oven to 350 degrees. Mix all the seasonings, including cheese, in a bowl. Remove excess moisture from tilapia fillets with a paper towel. (Optional- you can lightly brush melted lite margarine on each side of fillet before laying them in the seasoning. This is not necessary to make the seasoning stick, but it will make it crispier in the oven. Keep in mind that this will add more fat to the dish.) Lay each fillet in the season mixture, patting on extra to cover both sides. Line a pan with aluminum foil and set the fillets in the pan. Cook fillets for 10- 15 minutes or until done. Parmesan mixture will be a light, golden brown after baking.

Makes 4 servings.

Nutrition Facts (per serving):

Calories-115 Carbs-0g Protein-21g Fat- 3g

http://www.flickr.com/photos/zorbs/ / CC BY-NC-SA 2.0

Green Bean Casserole

2009-11-05T20:02:00.000-08:00

As far as greens go, this is not a bad way to eat your vegetables.

4 cans cut green beans, drained
2 cans Healthy Request or fat free cream of mushroom soup
1 cup skim milk
1/2 cup onions, diced
3/4 cup mushrooms, sliced (optional)
2 tsp Worcestershire sauce
1/2 tsp ground black pepper

Preheat oven to 350 degrees. Saute onions and mushrooms (can also be added to ingredients raw). Whisk soup, milk, Worcestershire sauce, and pepper together. Mix together ingredients and spoon into a 3 quart (9x16) glass casserole dish. Bake for 25 to 30 minutes, or until bubbling.

Casserole can also be topped with shredded cheese before baking, or after 20 minutes of baking, topped with toasted sliced almonds or fat free croutons.

Makes 12 servings.

Nutrition Facts (per serving):

Calories- 65 Carbs- 10g Protein- 3g Fat- 1g

Ma-Ma-Ma-Mashed Potatoes

2009-11-04T17:48:00.000-08:00

I love mashed potatoes for the holidays. Actually, I love mashed potatoes anytime! Just remember you can have too much of a good thing, so if you are watching your weight, control your portions.

12- 15 medium sized russet potatoes
4 cubes or 4 tsp chicken bouillon
3 tsp ground black pepper
2 tsp salt
1 cup skim milk
3 Tbs margarine or butter (optional)

Peel the potatoes and dice into 1" cubes. Immerse cubes in lukewarm water. Let sit for 15 to 20 minutes, then drain water and rinse off cubes. This will remove extra starch from potatoes. Next add potatoes and chicken bouillon cubes to a boiling pot of water. From this point, you can cook them one of two ways.
For thick potatoes:
Boil potatoes about 35 minutes. Boiling water will cloud, from potatoes breaking up. Drain excess water, and hand mash, adding pepper, salt, and margarine (leaving out milk).
For thinner potatoes:
Boil 15 to 20 minutes, or until potatoes are barely tender. Drain water, and mash potatoes with a hand mixer, adding salt, pepper, margarine, and milk.

It is important to drain the boiling water before mashing potatoes because this will, again, remove extra starch from the potatoes.

Makes 12 servings.

Nutrition Facts (per serving):

Calories- 135 Carbs- 29g Protein- 3g Fat- 0g

Thanksgiving, Here We Come!

2009-11-04T17:40:00.000-08:00

It's almost time for the holidays, which for many means an extra 10 pounds of holiday weight gained. Fear not! In the weeks leading up to Thanksgiving and Christmas, we'll be sharing tasty alternatives to traditional holiday dishes. If you are lucky enough (or unlucky, depending on how you see it) to be cooking for the holidays, you will have the opportunity to help yourself and your family avoid the extra pounds.

Make a Request

2009-10-18T21:19:00.000-07:00

Our most recent post was for a client of Jared's who said that she is craving lasagna lately. We are more than happy to search for the healthiest option of your favorite dish. Feel free to send either of us an email with something that you would like to see a "Staylean" version of.

Lasagna Rolls

2009-10-18T20:31:00.000-07:00

I am a big fan of super cheesy lasagna. I am not a fan of cooked spinach, but I actually found this recipe to be surprisingly tasty.

3/4 lb lean ground turkey or turkey sausage
1 cup lowfat cottage cheese
2 cups frozen spinach
1/4 cup lowfat grated parmesan cheese
1 egg white
8 Ronzoni Healthy Harvest lasagna noodles (whole wheat)
1 cup spaghetti sauce
1/4 cup grated mozzarella cheese (optional)

Cook lasagna noodles as directed. Season ground turkey with your preferred Italian seasonings. Brown turkey, drain fat and set aside. Cook spinach as directed and set aside. In a bowl, mix together egg white, cottage cheese, and parmesan. Mix in spinach and turkey. Spread mixture evenly over each noodle. Pour part of spaghetti sauce into a 8" glass square pan, enough to cover the bottom. Roll up each noodle and arrange in pan. Pour remaining sauce over rolls. Top each roll with mozzarella before cooking (if desired). Cover pan with foil and cook in oven at 375 degrees for 40 minutes.

Makes 8 rolls. Makes 4 servings.

Nutrition Facts:

Per Roll
Calories- 170 Carbs- 20 g Protein- 14 g Fat- 4.5 g

Per Serving
Calories- 343 Carbs- 41 g Protein- 28.5 g Fat- 9 g

http://www.flickr.com/photos/cuttingboard/ / CC BY-NC-SA 2.0

Eating Out

2009-10-16T08:13:00.000-07:00

One of a dieter's worst fears can be the invitation to a restaurant for a social gathering. Keep these few things in mind, and you wont stress about under- or over-eating.

Know before you go.
If you know where you'll be dining, you have the advantage of planning ahead. Many restaurants offer nutrition facts online. You can select a few dishes that will work in your diet and chose the one that sounds best when you arrive. Some restaurants also offer a low-fat menu on location that often has the nutrition facts next to each dish.

It's all about portions, portions, portions.
Remember that the average portion size for a piece of meat is 3-6 ounces; the average for a pasta/carb dish is one cup. Many dishes at restaurants will be served with double this amount, so don't be afraid to eat only half your plate, and take the rest home to enjoy at another time. If you are not in a position to harbor left-overs, consider asking for a lunch or half portion. Most restaurants will offer their lunch portions during dinner hours, upon request.

Keep it simple.
The more components a dish has (i.e. a casserole), the harder it will be to account for your calories, carbs, etc. Also, try to stay away from the bread bowls and dessert carts. When you have eaten enough healthy food, your appetite should be satiated.

Don't be afraid to ask.
Believe it or not, asking for something off the menu is more common than you think. A menu may not specify steamed vegetables, but may have them available. Your salad dressing can be served on the side. You can ask how an item is prepared, to determine if you wanted to ask for something grilled instead of pan-fried. You'll never know until you ask.

http://www.flickr.com/photos/dyanna/ / CC BY-ND 2.0

Maple-Dijon Chicken With Sweet Potatoes

2009-10-14T13:12:00.000-07:00

A Slow Cooker Chicken Recipe Perfect for Fall

"Anything with the word "dijon" in the title instantly sounds exquisite and marvelous, even though it's only a $2.99 condiment. Dijon is the show-off in the mustard family. The chicken was
tasty and quite moist, and paired nicely with the sweet potatoes.
My kids ate two servings of chicken and some of the sweet potatoes. We didn't have any leftovers."
-Stephanie O'Dea

1 pound boneless, skinless chicken pieces
1 onion, chopped
3 garlic cloves, chopped
1 teaspoon dried thyme
3 tablespoons pure maple syrup
2 tablespoons Dijon mustard
2 sweet potatoes, peeled and chopped
1 cup chicken broth
2 bay leaves

Use a 4-quart slow cooker. Put the chicken into the stoneware and toss with the onion, garlic, thyme, maple syrup, and Dijon mustard. Place the sweet potatoes on top of the chicken. Pour in the broth and add the bay leaves. Cover and cook on low for 5 to 7 hours, or on high for 3 to 5 hours. The chicken is done when it is cooked through and the vegetables reached the desired tenderness.

Makes 4 servings.

Nutrition Facts (per serving):

Calories: 333 Protein: 37g Carbs: 29g Fat: 7g

Slow-Cookin' Mama's Maple-Dijon Chicken With Sweet Potatoes
From the Kitchen of Stephanie O'Dea
Copyright © 2009 ABC News Internet Ventures
http://abcnews.go.com/gma/recipePrint?id=8764625&format=fullpage

http://www.flickr.com/photos/dlifson/ / CC BY-NC 2.0

Mango Curry Chicken

2009-09-27T10:50:00.000-07:00

I really like this recipe with a sweet, simple flavor, but Jared can never get enough pepper. So, depending on your tastes, the bell pepper and paprika in this recipe are optional.

1 lb chicken breasts, cut into 1" cubes*
1 ripe mango, cubed
1/2 cup light vanilla soy milk
1/4 cup chopped green onion
1/4 cup chopped cilantro
1 Tbs curry powder
1 tsp paprika (optional)
1/3 cup chopped red bell pepper (optional)
salt and pepper to taste
4 cups brown rice, cooked*

*Instead of a meal, this can also be prepared as a sauce with whole chicken breasts.

To prepare as a meal:
In a large frying pan, on medium high heat, lightly brown the cubed chicken. Add in soy milk, green onion, pepper, and curry powder, stirring all ingredients together. When the mixture reaches a light boil, add in mango and cilantro, and turn down to low heat. Simmer for 5 - 10 minutes, stirring occasionally. Serve on top of rice.

To prepare with chicken only:
Brown chicken breasts on high heat (center should still be pink, but this will keep the chicken moist through the rest of cooking). In a frying pan, on medium high heat, add together all ingredients, stirring frequently as it comes to a light boil. Turn heat down to low and add chicken breasts to the pan. Cover and simmer for 5 mintues. Flip chicken breasts, cover, and simmer for an additional 5 minutes, or until chicken is cooked through.

Makes 4 servings.

Nutrition Facts (per serving):

As a meal
Calories- 300 Carbs- 40 g Protein- 28 g Fat- 4 g

Chicken only
Calories- 150 Carbs- 7 g Protein- 24 g Fat- 3 g

http://www.flickr.com/photos/suziedepingu/ / CC BY-NC-ND 2.0

Banana Bran Muffins

2009-09-22T18:16:00.000-07:00

Jared and I purchased some All Bran that for the life of us, we could not get around to eating. So I searched for a recipe that we could finish it off with. This is what we came up with.

2 large bananas, mashed
1 cup skim milk
1 egg white
2 Tbs light margarine
1 tsp vanilla extract
1 cup All Bran or Fiber One Original
1 cup whole wheat flour
6 packets Splenda
1 1/2 tsp baking powder
1/2 tsp cinnamon
1/2 tsp salt
1/2 cup raspberries (optional)

Preheat oven to 350 degrees. Generously spray paper muffin cups with Pam. Combine All Bran, milk, egg, margarine, vanilla, and bananas in a bowl. Let sit for at least 5 minutes (I let mine sit for close to 10 minutes, to really soften the cereal). Mix together other all other ingredients, except raspberries in a separate bowl. After letting All Bran mixture sit for allotted time, mix together with dry ingredients. Fold in raspberries and spoon into muffin cups. Bake for 25- 30 minutes or until toothpick inserted in center comes out clean.

Makes 1 dozen muffins.

Makes 6 servings.

Nutrition Facts (per serving):

Calories- 180 Carbs- 42 g Protein- 7 g Fat- 2 g

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Substitutions

2009-09-19T16:21:00.000-07:00

Most of us are familiar with the butter/applesauce exchange. Here are a few others to help maximize the nutrition of your meals.

Switch out white flour for whole wheat flour. The less processed your food is, the longer it will take your body to metabolize it, thereby helping to boost your metabolism. The same goes with white rice compared to brown rice, whole grain pasta, etc.

For lower fat in your meals, ditch your mayonnaise for plain yogurt. This is a great substitution especially in salad dressings.

If you find applesauce too runny for your recipes requiring butter, use lowfat or fat-free cream cheese instead.

Some of these substitutions may change the texture or taste of your dishes, so don't be afraid to experiment a couple times, until you find what works for you... and your diet.

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Herb Crusted Salmon

2009-09-18T10:57:00.000-07:00

Jared and I tried this salmon at a corporate cafeteria a few years back and the chef was nice enough to give us the recipe. We have rarely prepared salmon any other way since then.

1 lb skinless salmon fillet*
2 Tbs fennel seed
2 Tbs coriander
1 tsp salt
pico de gallo (optional)

Preheat oven to 375 degrees (can also be cooked on the grill at medium heat). Crush fennel seeds and mix together with coriander and salt. Pat mixture evenly on all sides of the fillet. Spray a piece of aluminum foil with Pam. Lay fillet on foil and cook in the oven or on the grill for 15- 20 minutes, or until fillet is cooked through. Top with pico de gallo and serve.

Makes 4 servings.

*Can also be used with chicken breasts, but the rub has the best flavor with salmon.

Nutrition Facts (per serving):

Calories 150 Carbs- 0 g Protein- 25 g Fat- 5.5 g

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Chicken Enchiladas

2009-09-17T09:49:00.000-07:00

1/2 lb cooked boneless chicken breasts, cut into 1" cubes
1 can black beans, drained
1 cup salsa verde (found on the mexican aisle with other jar salsas- I like Herdez, but La Victoria also makes a good one)
1 cup water
1/2 cup chopped onion
1/2 cup shredded part-skim mozzarella cheese
8 tortillas (for a lower calorie tortilla, I recommend Mission's Extra Thin Yellow Corn Tortillas)
fat free sour cream (optional)

Preheat oven to 350 degrees. Mix together salsa verde and water. Spread 1/2 cup of salsa mixture on the bottom of a 9x13 casserole pan. Evenly distribute chicken, beans, onion, and cheese (saving some cheese for topping), also adding 1 Tbs salsa mixture in each tortilla. Wrap up tortillas and arrange in pan. Pour remaining salsa mixture over enchiladas and sprinkle with remaining cheese. Bake for 15-20 minutes or until cheese on top is melted. Serve with a dollop of fat-free sour cream.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 290 Carbs- 33 g Protein- 23 g Fat- 5.5 g

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Easy Green Beans

2009-09-14T10:29:00.000-07:00

These beans replaced our corn on the cob for a grilled summer veggie, but can also be prepared on a stove top during colder months.

4 cups frozen cut green beans*
1 Tbs dried chopped onions
2 Tbs light margarine or butter
salt and pepper to taste

To Grill:
Divide ingredients evenly into 4 sheets of aluminum foil. Fold up each sheet and throw on the grill on medium-low heat, turning every 5 minutes, until beans are steaming and margarine is melted.

On the stove:
Heat frying pan to medium. Add in margarine and onions. Melt margarine and then add beans and salt and pepper, stirring occasionally until beans are steaming.

Makes 4 servings.

* Canned green beans can also be used. Drain 2 cans and prepare as instructed, with only 1 Tbs margarine.

Nutrition Facts (per serving):

Calories- 50 Carbs- 5 g Protein- 1 g Fat- 1.5 g

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Nasi Goreng (Fried Rice)

2009-09-13T15:52:00.000-07:00

As with most of the recipes, this is yet another way to disguise your plain chicken and brown rice! It may sound like a spicy dish, but in reality it's no hotter than a stir fry.

4 cups cooked brown rice (I use Minute Rice)
1 lb boneless chicken breasts, cut into 1" cubes
1 whole egg plus 3 egg whites
3/4 cup chopped bell pepper
1/2 cup chopped onion
1/4 cup chopped cilantro
2 Tbs lite soy sauce
1 Tbs vegetable oil
1 tsp minced garlic
1 tsp chili powder*
1 Tbs brown sugar
salt and pepper to taste

Heat stove top to medium. In a wok, or large frying pan, pour in oil. Add in chopped pepper and chopped onion. Cook, stirring occasionally, until onion starts to brown. Add in chicken, soy sauce, minced garlic, and chili powder. When chicken is almost cooked through, add in cilantro and brown sugar, turning up heat to medium-high. Ingredients in the pan should become quite hot, but don't forget to stir ingredients frequently, so they don't burn. Once everything in the pan is hot, pour over egg and whites, stirring frequently. This will fry the egg, while incorporating it with the rest of the ingredients. Turn down heat to low and simmer for 5 minutes. Serve over rice or add rice directly to the pan to fry with other ingredients.

*If you can find it, I recommend 1 Tbs sweet chili sauce, in place of powder.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 350 Carbs- 39 g Protein- 32 g Fat- 7.5 g

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Turkey Burgers

2009-09-02T17:06:00.000-07:00

Just because you can't have the real thing on your diet, doesn't mean that you can't eat anything at a BBQ. Try out these turkey burgers for a lite, summer lunch.

1 lb lean ground turkey (Jennie-O makes a great ground turkey breast)
1 egg white
1 tsp garlic salt
1 tsp seasoned salt

4 whole wheat buns (I recommend Sara Lee Soft & Smooth Wheat)

Combine first 4 ingredients in a bowl, mixing with your hands. Form meat into 4 patties. Grill as usual. Serve with your favorite toppings.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 245 Carbs- 22 g Protein- 33 g Fat- 3 g

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Broccoli Chicken Bake

2009-08-27T20:05:00.000-07:00

Who can resist an all-in-one meal? Try out this recipe for a classic chicken dish.

6 4oz. chicken breasts
1 cup broccoli
2 cups uncooked Minute Brown Rice
1 can Healthy Request cream of mushroom soup
1 packet Lipton's onion soup mix
2 1/2 cups water
1 tsp garlic powder*

Pre-heat oven to 350 degrees. Toss together rice and onion soup mix. Spread rice mix evenly in a 9x13 casserole pan. Pour one cup of water over rice mix. Sprinkle garlic powder over chicken breasts (also salt and pepper to taste). Place chicken breasts and broccoli on top of rice. Mix together remaining 1 1/2 cups water and cream of mushroom soup until smooth. Pour over casserole. Bake for 1 hour, checking that chicken is well done.

Makes 6 servings.

*For a bolder chicken breast, sprinkle with mustard powder or paprika. You can also top the casserole with grated cheese before baking.

Nutrition Facts (per serving):

Calories- 250 Carbs- 29 g Protein- 27 g Fat- 4g

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A Light Quiche

2009-08-14T14:42:00.000-07:00

Egg whites can be as bland as anything. To get a better experience with your protein, try out this quiche.

Crust-
1 cup wheat flour
1/2 cup parmesan cheese
4 Tbs light butter/ margarine softened
2 Tbs skim milk

Pre-heat oven to 375 degrees Fahrenheit. Combine all ingredients with a hand mixer until large lumps start to form. Press dough into a pie pan evenly. Cover with tin foil and set in oven while preheating, until egg mixture is ready.

Filling-
8 egg whites plus 1 yolk
1/2 cup fat free cottage cheese
8 oz chopped lean ham
1/4 cup chopped green onion
1 clove of garlic minced
1/2 tsp black pepper
1/4 tsp salt

Whisk all ingredients together. Remove crust from oven and take off foil. Add mixture into pie pan. Cook for 45min to an hour, or until top of the quiche pops up.

Other variations- Add 1/4 cup broccoli, chopped spinach, or asparagus.

Makes 6 servings.

Nutrition Facts (per serving):

Calories- 255 Carbs- 16g Protein- 23g Fat- 7g

http://www.flickr.com/photos/vanou/3571524997/

Herbed Brown Rice

2009-08-12T17:04:00.000-07:00

If you are having a hard time eating plain brown rice day after day, try out this recipe for a little pizazz.

4 cups cooked brown rice
2 Tbs light margarine
4 cubes (4 tsp.) chicken bouillon
2 tsp dried parsley flakes
1 tsp garlic powder (half if using garlic salt)
1 tsp onion powder

Crush bouillon cubes and parsley flakes. While rice is still warm, fluff in margarine and then add the herbs. For an extra kick, add 1/2 tsp paprika.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 180 Carbs- 35g Protein- 4g Fat- 3.5 g

http://www.flickr.com/photos/63861396@N00/2269580331/

Jared's Favorite Protein Pancakes

2009-08-11T08:41:00.000-07:00

Ever thought to your self, "I wish I could get the protein I need in the pancakes I love" ? Me neither. But Jared has! So here is his favorite recipe for a complete meal of carbs and protein.

1 container (1lb) Fat Free cottage cheese
12 egg whites
2 cups plain oatmeal (uncooked)
1 tsp cinnamon

Blend all ingredients with a hand blender or mixer. With a small ladle, drop the dough onto a pan/ griddle heated to 350 degrees, or medium heat on a burner. With the back side of the ladle, smooth out the dough, until it becomes a circular shape (Dough is thick and will not flatten on its own). Cook until small bubbles appear in the dough and flip to cook the other side. Serve with margarine and sugar-free maple syrup.

For variety, add 1 cup of fresh blueberries or sugar-free chocolate chips to the dough after blended.

Makes about 16 4in. pancakes.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 280 Carbs- 32g Protein- 33g Fat- 2.5g

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