2009 Featured Healthy Recipes
August – Turkey Burgers
Ingredients:
- 1 tablespoon fat free mayonnaise
- 1 tablespoon barbecue sauce
- 1/4 pound lean ground turkey
- salt to taste
- freshly ground black pepper
- 2 tablespoons fresh, diced tomatoes
- 1 large leaf of green leaf lettuce
- 1 whole grain sandwich bun
Directions:
1. In a small bowl, stir the mayonnaise and barbeque sauce together.2. Preheat the grill to medium-high.
3. Shape the turkey into a pattie, about 1/2-inch thick. Season with salt and pepper and refrigerate until ready to cook.
4. Grill the burger on both sides until cooked through, about 6 minutes per side.
5. Toast the roll on the grill.
6. Top the burger with the mayonnaise sauce, lettuce and diced tomatoes and serve on the toasted roll.
Number of Servings: 1
Nutrition Facts per Serving:
- Calories: 262
- Carbohydrates: 25 g
- Fat: 4 g
- Fiber: 2 g
- Protein: 32 g
- Saturated Fat: 1 g
- Sodium: 495 mg
Source: www.Foodfit.com
July – Grilled Eggplant Sandwich
Ingredients for the eggplant:
- 1 teaspoon olive oil
- 1/4 clove garlic, finely chopped
- 1/2 teaspoon chopped, fresh basil
- salt to taste
- freshly ground black pepper
- 1/2 small eggplant
Ingredients for the sandwich:
- 2 tablespoons cream cheese, low-fat whipped, or goat cheese
- 1 piece of focaccia or other good quality bread, sliced in half, lengthwise
- 1/4 cup spinach, washed and dried
- 1 slice of tomato
Directions for the eggplant:
1. Preheat the grill.2. Mix the olive oil, garlic, salt, pepper and 1/2 of the basil together. Slice the eggplants lengthwise into 1/2" slices. Brush the slices on both sides with the olive oil mixture.
3. Grill the eggplant slices until they become soft in the center, about 2 to 3 minutes on each side.
Directions for the sandwiches:
2. Spread the halves of bread with the cheese mixture, then top with the spinach or arugula, a slice of tomato and a few slices of eggplant. Place the other half of the bread on top.
Number of Servings: 1
Nutrition Facts per Serving:
- Calories: 264
- Carbohydrates: 39 g
- Fat: 10 g
- Fiber: 5 g
- Protein: 7 g
- Saturated Fat: 3 g
- Sodium: 357 mg
Source: www.Foodfit.com
June – Grilled Pizza with Roasted Red Peppers and Feta Cheese
Ingredients:
- 1/2 pound pizza dough
- 1 tablespoon olive oil
- 2 roasted red peppers, sliced
- 4 whole black olives, pitted and sliced
- 4 ounces feta cheese, crumbled
- pinch kosher salt or sea salt
- 2 tablespoons fresh oregano leaves
- freshly ground black pepper
Directions:
2. Roll out the pizza dough with a rolling pin or use your hands to pat the dough into a circle about 12" to 14" across and 1/4"-thick.
3. Lightly drizzle one side of the dough with some of the olive oil and carefully place the dough, oil side down, on the grill. Lightly drizzle the other side of the dough with more of the olive oil (the side facing up).
4. When the dough is golden brown on one side, turn it over using a long spatula.
5. Arrange the roasted red peppers, olives and feta cheese on top of the pizza, sprinkle with salt, pepper and the remaining olive oil, place the cover on the grill and cook until the crust is golden brown and the cheese is melted, about 5 minutes.
6. Using a long spatula or 2 smaller ones, remove the pizza from the grill and sprinkle the oregano leaves over the top. Cut into slices and serve.
Number of Servings: 4
Nutrition Facts per Serving:
- Calories: 361
- Carbohydrates: 51 g
- Fat: 12 g
- Fiber: 2 g
- Protein: 12 g
- Saturated Fat: 5 g
- Sodium: 724 mg
Source: www.Foodfit.com
May – Spring Risotto with Fresh Peas, Shrimp and Prosciutto
Ingredients:
- 2 1/2 ounces (unshelled weight) fresh peas, shelled
- 3/4 cup low-sodium chicken broth
- salt to taste
- freshly ground black pepper
- 1/2 teaspoon olive oil
- 1 tablespoon diced onion
- 1/4 pound medium shrimp, peeled and deveined
- 1/4 clove minced garlic
- 1/4 cup Arborio rice
- 1 tablespoon freshly grated Parmesan cheese
- 1/2 ounce thinly sliced prosciutto, cut into thin strips about 2 inches long
- 1 teaspoon
chopped fresh parsley
Directions:
2. Heat the chicken broth in a small saucepan, season it well with salt and pepper and keep warm over low heat.
3. In another large saucepan, heat the olive oil. Add the onion, season lightly with salt and pepper and cook until it is translucent, about 5 minutes.
4. Turn the heat up to high and add the shrimp and garlic. Cook until the shrimp are just opaque, about 2 minutes. Transfer the shrimp to a plate and set aside.
5. Turn the heat down to low, add the rice to the onions and garlic in the pan and stir to combine. Add about 1/4 cup of the hot broth and stir slowly until the broth is absorbed. Continue to add the broth 1/4 cup at a time, occasionally stirring slowly, letting the rice absorb the broth before adding more.
6. The rice is cooked when it is creamy on the outside and just al dente in the center, about 20 to 25 minutes total. Stir in the shrimp, half of the peas and half of the Parmesan cheese. Season to taste with salt and pepper. If the risotto is too thick, add a little more broth until it becomes creamy.
7. Divide the risotto among warmed serving dishes and top each serving with strips of prosciutto, the remaining peas and Parmesan cheese and garnish with the chopped parsley.
Number of Servings: 1
Nutrition Facts per Serving:
- Calories: 384
- Carbohydrates: 44 g
- Fat: 7 g
- Saturated Fat: 3 g
- Fiber: 3 g
- Protein: 33 g
- Sodium: 723 mg
Source: www.Foodfit.com
April – Chicken Pot Pie
Ingredients:
- 1/2 cup white wine, optional
- 1/2 teaspoon salt
- 2 sprigs fresh thyme, or 1/2 teaspoon dried
- 8 boneless, skinless chicken breasts, about 4 ounces each
- 4 cups low-sodium chicken broth
- 4 carrots, peeled and cut into 1/2-inch pieces
- 2 parsnips or turnips, peeled and cut into 1/2-inch pieces
- 8 small red Bliss potatoes, cut into quarters
- 2 cups green beans, cut into 1-inch lengths
- 1 pound mushrooms, quartered
- 2 tablespoons butter
- 1/2 cup flour
- freshly ground black pepper
- 1 9-inch pie crust or 1/2 sheet of puff pastry
Directions:
2. Remove the chicken from the broth with tongs and set aside. When the chicken is cool enough to handle, cut it into small pieces and place it in a large casserole baking dish.
3. Meanwhile, add the carrots, parsnips and potatoes to the broth and heat over high heat. Simmer until they are just tender, about 10 minutes. Transfer them to the baking dish with a slotted spoon. Add the green beans and mushrooms to the simmering broth and cook until they are just tender, about 3 minutes and then transfer them with the slotted spoon to the baking dish.
4. Strain the broth and reserve it in a bowl. Melt the butter in the now empty saucepan over medium heat. Add the flour and stir for 3 or 4 minutes. Whisk in the reserved broth, slowly at first and then more quickly. Bring the sauce mixture to a boil and cook until the mixture thickens enough to coat a spoon. Pour the sauce into the baking dish and season well with salt and pepper.
5. Roll out the dough until it is 1/4 of
an inch thick.
(This can be done in advance and stored separately in the
refrigerator for 1 day.)
6. Preheat the oven to 400ºF.
7. Place the dough on top of the baking dish and trim it so that it fits inside the dish. Cut a few slits in the dough to allow the steam to escape. Place the pie in the oven and bake until the crust is golden brown and the sauce is bubbling. Let the pot pie stand for 10 minutes before serving.
Number of Servings: 8
Nutrition Facts per Serving:
- Calories: 530
- Carbohydrates: 62 g
- Fat: 8 g
- Saturated Fat: 5 g
- Fiber: 11 g
- Protein: 34 g
- Sodium: 524 mg
Source: www.Foodfit.com
March – Rigatoni with Beef & Eggplant Ragu
Ingredients:
- 4 cloves garlic, chopped
- 3 cups diced eggplant (about 1/2 medium)
- 1/2 teaspoon fennel seed
- 2 teaspoons extra-virgin olive oil
- 8 ounces whole-wheat rigatoni or penne
- 1/2 pound 92%-lean ground beef
- 2 8-ounce cans no-salt-added tomato sauce
- 1 cup red wine
- 1 tablespoon chopped fresh oregano or 1 teaspoon dried
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 2 teaspoons pine nuts, toasted
- 1/2 cup
crumbled feta (optional)
Directions:
1. Bring a large pot of water to a boil. Cook pasta according to package directions.
2. Meanwhile, cook beef, garlic and fennel seeds in a large nonstick skillet over medium heat, until the beef is browned, about 3 minutes. Add eggplant and oil; cook, stirring occasionally, until the eggplant browns, about 5 minutes. Add tomato sauce and wine; cook, stirring occasionally, until the sauce thickens, about 10 minutes. Stir in oregano, salt and pepper.
3. Drain the pasta; serve topped with the sauce and sprinkled with pine nuts and feta, if using.Number of Servings: 4
Nutrition Facts per Serving:
- Calories: 394
- Carbohydrates: 56 g
- Fat: 7 g
- Fiber: 11 g
- Protein: 22 g
- Sodium: 345 mg
Source: www.EatingWell.com
January/February – Superbowl (or other watch party snacks)Click here for Superbowl/watch party snacks.
To see recipes listed in 2008, click here.
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