Archive for Healthy Eating

Marinated Turkey Tenders with Veggies

July 25, 2010 No comments

What You Need:

2 tbsp of olive oil
1 tbsp garlic chopped
1 tbsp fresh rosemary chopped
2 tsp lemon zest, grated
1/4 C lemon juice
1/4 tsp salt
1/8 tsp pepper
2 (1 lb.) turkey breast tenders
1 (1 lb.) eggplant
1 (1 lb.) zucchini
3 plum tomatoes

How to Make It:

Place the oil, garlic and rosemary into a bowl.
Add the lemon zest, lemon juice, salt and pepper and whisk well.
Place the turkey into a large bowl.
Pour 1/3 C of the marinade over the turkey and turn the turkey to coat well.
Refrigerate for 45 minutes.
Refrigerate the remaining marinade.
Cut the eggplant lengthwise into 1/2 inch thick slices.
Cut the zucchini lengthwise into 1/2 inch thick slices.
Cut the tomatoes in half.
Place the vegetables on a baking sheet and spray with a non stick cooking spray.
Heat the grill.
Place the turkey on the grill and discard the marinade.
Grill the turkey for 7 minutes per side or until a meat thermometer reaches 160 degrees.
Remove the turkey to a platter, tent with foil and let rest until ready to cut.
Place the eggplant slices and zucchini slices onto the grill.
Grill for 4 minutes then turn and grill an additional 4 minutes or until just tender.
Add the tomatoes to the grill and grill for 2 minutes per side or until charred but not too soft.
Allow the vegetables to cool enough to handle.
Cut the cooled vegetables into bite size pieces and toss with the remaining marinade.

Makes 6 servings

Turkey is easy to cook and takes well to many different flavorings like this marinade. Grilling your turkey makes it even more of a snap. Adding the grilled vegetables means less time in the kitchen. Turkey is also quite healthy for us. Both the white and dark meat contains many nutrients although dark meat does contain more fat. Use leftovers in a salad or as a lunchtime sandwich.

Preparation Time: approximately 15 minutes
Marinade Time: approximately 45 minutes
Cooking Time: approximately 26 minutes
Total Time: approximately 1 hour 26 minutes

Nutritional Information: (approximate amounts per serving)
Calories 243; Fat 6g; Saturated Fat 1g; Carbohydrates 10g; Protein 39g; Fiber 2g; Cholesterol 94 mg; Sodium 159 mg

Healthy Eating, Meat Recipes, Recipes

Potato Skins with a Bite

July 23, 2010 No comments

What You Need:

8 baking potatoes, scrubbed well
4 tbsp butter, melted
2 tbsp hot sauce
1/2 tsp salt
1/2 tsp onion powder

How to Make It:

Preset the oven to 350 degrees allowing the oven to preheat.
Pierce the potatoes in a few places with a fork.
Place the potatoes directly on the oven rack and bake 55 minutes or until fork tender.
Remove the potatoes and set aside to cool enough to handle.
Adjust the oven temperature to 450 degrees.
When the potatoes have cooled cut each of the potatoes into quarters.
Remove the potato pulp with a spoon leaving a 1/4 inch shell.
Reserve the pulp for another use.
Place the potato skins, skin side down, on an ungreased baking sheet.
Stir the hot sauce, salt and onion powder into the melted butter until blended together well.
Brush he potatoes with the melted butter mixture.
Bake 15 minutes or until browned and crispy around the edges.

Makes 8 servings

These make a great appetizer when you have company over. Believe it or not the potato skins are where most of your nutrients are found in potatoes. Serve these with a light blue cheese dressing as a dip. Use the reserved potato pulp to make a chunky potato soup or for that tasty morning hash browns.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 1 hour 10 minutes
Total Time: approximately 1 hour 25 minutes

Nutritional Information: (approximate values per serving)
Calories 237; Fat 12g; Saturated Fat 5g; Carbohydrates 30g; Protein 4g; Fiber 1g; Cholesterol 16 mg; Sodium 859 mg

Healthy Eating, Recipes

Fruit Pork Salad

July 21, 2010 No comments

What You Need:

1 (1 lb.) pork tenderloin
1 tbsp + 1 tsp dry Caribbean jerk seasoning, divided
1 tsp lime zest, grated
1/4 C lime juice
1 tbsp honey
1 (8 oz.) can pineapple chunks in its own juice
8 C of mixed salad greens
1/2 cantaloupe, cut into small pieces

How to Make It:

Preset the oven temperature to 425 degrees.
Rub 1 tbsp of the jerk seasoning over the entire pork loin.
Place a roasting rack into a shallow roasting pan and place the loin on the rack.
Roast the loin for 30 minutes or until the internal temperature reaches 155 degrees.
Remove to a cutting board and cover loosely with foil.
Allow the roast to stand for 10 minutes then cut into slices.
Place the lime zest into a large bowl.
Add the lime juice and honey and whisk until well blended.
Whisk in the juice from the pineapple.
Add the pineapple chunks, salad greens, cantaloupe and pork slices and toss to combine.

Makes 4 servings

Jerk seasoning can be found in a powder form, a dry paste or even a marinade. Many people enjoy making their own. The essential ingredients for jerk seasoning include allspice, hot chilies, salt and thyme. Many people enjoy adding their own special touch by including garlic, cinnamon, nutmeg, ginger, brown sugar or lime juice. Either way it makes this salad a one of kind main dish meal that is both healthy and tasty.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 30 minutes
Total Time: approximately 50 minutes

Nutritional Information: (approximate values per serving)
Calories 265; Fat 6g; Saturated Fat 2g; Carbohydrates 27g; Protein 26g; Fiber 2g Cholesterol 67 mg; Sodium 104 mg

Healthy Eating, Recipes, Salad Recipes

Oven Roasted Lemon Brussels Sprouts

July 19, 2010 No comments

What You Need:

1 tbsp olive oil
2 tsp garlic, minced
1/2 tsp salt
1/4 tsp pepper
3 (10 oz.) pkgs. Brussels sprouts, halved
1 tsp lemon juice
1 tsp lemon zest

How to Make It:

Allow the oven to preheat to 500 degrees.
Line a baking sheet with foil and spray the foil well with a non stick cooking spray.
In a large bowl, whisk together the oil, garlic, salt and pepper.
Gently stir in the Brussels sprouts until well coated.
Spread the coated Brussels sprouts out evenly on the prepared baking sheet.
Roast for 15 minutes or until crisp tender.
Remove from the oven and place in a serving bowl.
Add the lemon juice and zest and toss to coat well.

Makes 6 servings

Adding more vegetables to our diets can be a hard thing to swallow. It is vital to our health that we consume at least 3 servings of vegetables a day. It’s easy to do when remembering that the simpler the cooking the better the flavor. Roasting vegetables at high temperatures and shortened cooking time causes some of the natural sugars to caramelize giving roasted vegetables a little sweeter taste.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 15 minutes
Total Time: approximately 25 minutes

Nutritional Information: (approximate values per serving)
Calories 58; Fat 2g; Saturated Fat 0g; Carbohydrates 9g; Protein 3g; Fiber 6g; Cholesterol 0 mg; Sodium 169 mg

Healthy Eating, Recipes

Cranberry Orange Fruit Salad

July 17, 2010 No comments

What You Need:

2 (.6 oz.) pkgs. Sugar fee cherry gelatin
2 C boiling water
1 (12 oz.) pkg. fresh cranberries
1 apple, peeled, cored and chopped
1 orange, peeled, seeded and chopped
1 (1 in.) piece of orange peel
1 (20 oz.) can crushed unsweetened pineapple with juice

How to Make It:

Place the gelatin into a mixing bowl.
Add the boiling water and stir until the gelatin is dissolved.
Add the cranberries, apple, orange, orange peel and pineapple with the juice.
Stir until all the ingredients are blended together well and allow the mixture to cool slightly.
Place the gelatin mixture in batches into the blender and blend until coarsely chopped.
Transfer the mixture to a 13X9 pan.
Refrigerate 3 hours or until firm.

Makes 16 servings

This cool colorful gelatin salad is appealing to look at and it heaven to the taste buds. Fruit is a necessary part of a healthy diet and this salad has it all. Frozen cranberries may be used in place of the fresh cranberries if you wish. Turn this delightful dish into a dessert by topping it with your favorite light whipped topping.

Preparation Time: approximately 15 minutes
Chilling Time: approximately 3 hours
Total Time: approximately 3 hours 15 minutes

Nutritional Information: (approximate values per serving)
Calories 47; Fat 1g; Saturated Fat 0g; Carbohydrates 11g; Protein 2g; Fiber 0g;Cholesterol 0 mg; Sodium 46 mg

Healthy Eating, Recipes, Salad Recipes

Marinated Chicken and Bell Pepper Wraps

July 15, 2010 No comments

What You Need:

2/3 C of lime juice
1 tbsp salt free seasoning blend
1 tbsp ground cumin
1 tsp pepper
1 tsp chili powder
1/2 tsp garlic powder
1 lb. boneless skinless chicken breasts cut into strips
1 green bell pepper, julienne
1 sweet red bell pepper, julienne
1 onion, halved and sliced thin
6 (8 in.) flour tortillas

How to Make It:

Pour the lime juice into a mixing bowl.
Whisk in the seasoning blend, cumin, pepper, chili powder and garlic powder.
Remove 2 tbsp of the lime juice mixture and set aside.
Pour the remaining juice mixture into a sealable plastic bag.
Add the chicken strips, seal and turn to coat well.
Refrigerate for 30 minutes, turning the bag occasionally.
Spray a skillet with a non stick cooking spray and place over medium heat.
Place both types of peppers and the onion into the skillet.
Sauté the vegetables for 5 minutes or until crisp tender.
Remove to a bowl and set aside.
Remove the chicken from the juice and discard the juice.
Place the chicken into the skillet used for the vegetables.
Add the reserved lime juice mixture.
Cook the chicken for 5 minutes, stirring occasionally, or until the chicken is cooked through.
Return the vegetables to the skillet and cook for 3 minutes or until hot, stirring occasionally.
Spoon the chicken vegetable mixture down the center of each tortilla.
Fold the tortilla’s around the filling to enclose.

Makes 6 wraps

This healthy wrap is enhanced by the lime juice marinade. Low on fat but high on taste this sandwich will ensure a healthy lunch for the entire family. Use any type of bell peppers you like including yellow, orange or even purple. The colorful vegetables help when it comes to feeding vegetables to our children.

Preparation Time: approximately 10 minutes
Marinating Time: approximately 30 minutes
Cooking Time: approximately 13 minutes
Total Time: approximately 53 minutes

Nutritional Information: (approximate value per wrap)
Calories 199; Fat 2g; Saturated Fat 0g; Carbohydrates 23g; Protein 22g; Fiber 3g; Cholesterol 44 mg; Sodium 96 mg

Healthy Eating, Recipes

Honeydew Melon in Ginger Lime Syrup

July 13, 2010 No comments

What You Need:

1/3 C of sugar
3 tbsp water
2 tsp lime zest, grated
1 tbsp lime juice
1 tsp fresh ginger, peeled and grated fine
1 honeydew melon, cut into bite size pieces

How to Make It:

Place the sugar and water into a saucepan over medium heat.
Bring the mixture to a brisk boil and remove the pan from the heat.
Stir the mixture until the sugar has completely dissolved.
Chill in the pan for 5 minutes.
Remove the pan from the refrigerator and stir in the zest and juice.
Add the ginger and stir to blend in well.
Place the melon chunks into a serving bowl.
Pour the syrup over the melon and gently stir to coat.

Makes 8 servings

Melons are the icing on the cake when it comes to summer fruits. Honeydew melons are often overlooked for the more popular cantaloupe or watermelon even though they have an exceptional taste. When topped with the syrup they are even tastier. To quickly peel and cut melon cut a thick slice from the bottom and top of the melon. Cut the melon in half crosswise and scoop out the seeds with a spoon. Turn each half upside down and working from the top to the bottom, remove the rind. Once the rind is removed chop the melon in the desired size for your recipe.

Preparation Time: approximately 15 minutes
Chilling Time: approximately 5 minutes
Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)
Calories 75; Fat 0g; Saturated Fat 0g; Carbohydrates 20g; Protein 1g; Fiber 2g;Cholesterol o mg; Sodium 21 mg

Healthy Eating, Recipes
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