Healthy Eating

Healthy Eating

Ingredients: 1 puff pastry 2 cups mushrooms, sliced 1 Spanish onion 1 clove garlic, diced 1 cup fresh spinach, chopped 3 oz. reduced fat feta 2 eggs 5 cups egg whites Directions: 1. Preheat oven to 350 degrees. 2. Place a thawed puff pastry in a pie plate or oven…
Ingredients 16 oz. chicken breast Marinade ¾ t. allspice 1 T. fresh thyme, chopped 1 tsp. cayenne 1 tsp. fresh sage, chopped ½ tsp. nutmeg ½ tsp. cinnamon 2 cloves garlic, chopped ½ T. sugar/truvia ¼ c. low sodium soy sauce ¾ c. white vinegar ¼ c. orange juice Juice…
Ingredients 20 oz. peppered turkey tenderloin 1 packet French onion soup mix 1 ½ c. pickle juice 2 T. diced jalapenos 4 c. water ½ c. Athenos nonfat Greek yogurt 1 T. yellow mustard Salt and pepper Directions 1. Combine tenderloin, soup mix, pickle juice, jalapenos and water in slow…
Ingredients: 1 lb. top sirloin, cubed ½ T. olive oil 1 clove garlic 1 shallot 2 c. tomato sauce ¼ t. cayenne pepper ¼ t. celery salt 1-1 ½ T. horseradish 2-4 shakes Tabasco sauce 2 shakes Worcestershire sauce 1 T. steak sauce Salt and pepper ¼ - ½ t.…
Ingredients: 3 green peppers 1 c. cooked brown rice 1 c. cooked wild rice ⅓ c. green onion (chopped) Salt and pepper ¼ c. soy sauce Pinch red pepper flakes 2 T. fresh squeezed orange juice 1 t. freshly grated ginger Directions: 1. Cut off pepper tops and remove seeds…
Ingredients: 1 ripe avocado 1 medium tomato 1/4 c. red onion 1 T. Serrano chili pepper 3.5-oz. fat-free feta cheese 1 lime 7-oz. original hummus Salt and pepper Directions: 1. Prepare ingredients: Chop tomato and red onion; half avocado, remove pit and scoop from skin; dice chili pepper; and juice…
Ingredients: Wooden skewers 1 mango 1 c. fresh tomatoes ⅔ c. red onion 1 clove garlic 1 lime 1 lb. uncooked shrimp 2 T. diced green chilies ¼ c. teriyaki sauce 2 T. original hummus Fresh cilantro Directions: 1. Soak skewers in water 2. Prepare ingredients: Dice mango, fresh tomatoes…
Ingredients: 12 Portabellini mushrooms 1 zucchini, halved ½ c. sliced onion ½ c. sliced red pepper ½ c. sliced orange or yellow pepper 7 asparagus spears ½ T. olive oil 1 T. balsamic vinegar 1 tsp. fresh chopped lemon thyme 2 light string cheese, grated Directions: 1. Preheat oven to…
Ingredients: 4 T. low-fat cream cheese 6 oz. low-fat vanilla yogurt ½ T. mint, chopped Directions: Combine all ingredients. Serve with fruit. Nutrition Facts (per serving): Prep Time: less than 5 minutes Cook Time: none Serves 4 with ½ cup whole strawberries and ½ cup diced melon Calories 112 Total…
Ingredients: 4 c. fresh cut fruit (melon, berries, mango, grapes) ¼ T. lime zest 1 T. fresh lime juice 1 T. fresh mint Directions: 1. Place fruit in bowl. 2. Zest lime with a cheese grater and add zest to fruit. 3. Add lime juice and toss salad. 4. Chop…
Cooking with interesting seasonings like curry powder pumps up a dish's flavor without adding unnecessary calories or fat. Ingredients: ¼ c. onion 1 clove garlic 2 T. fresh cilantro ½ T. olive oil 1 lb. uncooked shrimp 1 T. curry powder 1/3 c. nonfat Greek yogurt Salt and pepper Directions:…
Potatoes have gotten a bad rap. People are often under the impression that they are a vegetable. Potatoes do grow among the vegetables, but they are a starch. For that reason, and because typical accompaniments include butter, sour cream and cheese, people often avoid potatoes when eating healthy. No need…
Ingredients: 1 c. liquid egg substitute 2 T. green pepper 2 T. red pepper 2 T. onion 1 or 2 T. Serrano chili, seeds and spine removed 1 t. garlic, chopped 1/8 t. oregano 1 T. fresh cilantro, chopped Salt and pepper 2 low carb tortillas Fresh salsa 2 T.…
Ingredients: 1/2 cup salsa (mild or spicy) 5 whole wheat low carb buns 2 Italian turkey sausages, casing removed 1 lb. ground turkey breast 1/3 cup flax seed, ground 1 egg Instructions: Mix all together in a large bowl and form into patties. Grill or pan fry in non-stick pan.…
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