Archive by Author

Pasta Carbonara

28 Mar

10 slices lean turkey bacon, chopped
4 eggs (use Hi-Omega3 free range)
1 cup grated low-fat Parmesan cheese
3/4 cup light cream (use the 5% type)
1/2 tsp freshly ground black pepper
1 lb multigrain or whole-wheat spaghetti
4 cups lightly packed torn spinach leaves

In a non-stick skillet over medium heat, cook bacon until golden brown, about 5 minutes.
To reduce fat content, transfer to paper towel-lined bowl; set aside.

In large bowl, whisk together eggs, cheese, cream and pepper; set aside.

In large pot of boiling salted water, cook spaghetti until tender but firm, 8-10 minutes, adding spinach 20 seconds before the end of cooking time.
Drain, reserving 3/4 cup of the cooking liquid.

Immediately add paste and 1/2 cup of the reserved cooking liquid to egg mixture and toss well to lightly cook eggs and coat pasta.
Add bacon, and as much of th eadditional 1/4 cup cookin gliquid as needed to make the sauce creamy.

Enjoy

NUTRITIONAL INFORMATION

CALORIES PER SERVING: 619
PROTEIN: 42 g
CARBS: 88 g
GRAMS OF FAT: 16 g
SAT FAT: 7 g
CHOLESTEROL: 276 g
FIBER: 7 g
SUGARS: 1 g

Mexican Chicken Lime Soup

27 Mar

2 teaspoons olive oil
1 medium onion , chopped
2 cloves garlic , smashed
2 boneless skinless chicken breast half , diced in half inch pieces
4  cups low sodium chicken broth
1 medium avocado , diced
1 large tomato , diced
1 zucchini, half moon chop
2 lime, juiced
1/4 cup fresh cilantro , rough chopped
1/2 cup cooked rice

In a large saucepan, heat oil over medium low heat.

Add onions and garlic and cook for about 3 to 5 minutes or until softened, stirring occasionally.

Add stock and bring to boil.

Stir chicken in and reduce heat to low.

Partially cover and simmer very gently for about 10 minutes.

In a small bowl, gently combine zucchini, tomato, avocado, lime juice, hot sauce and cilantro; set aside.

Just before serving, stir in cooked rice, tomato/avocado mixture; serve immediately.

NUTRITIONAL INFORMATION

CALORIES: 392
PROTEIN: 27 g
CARBOHYDRATES: 26 g
DIETARY FIBER: 9 g
SUGARS: 6.4 g
FAT: 23 g
SATURATED FAT: 3.8 g
CHOLESTEROL: 34.2 mg
SODIUM: 219.9 mg

Citrus Sesame Stir-Fry

27 Mar

2 Oranges (1 juiced, 1  cut into segments)
1 Tbsp low-sodium soy sauce
1 Tbsp rice  vinegar or white vinegar
1-2 tsp sesame seed  oil
1 Tbsp cornstarch
1 microwaveable pouch of brown rice  (or 8 oz  cooked brown rice)
2 Tbsp extra-virgin olive oil
2 cups small broccoli florets (1 small head)
1 Tbsp minced garlic
1 Red bell pepper, cut into scripts
Pinch of  salt
Pinch of  red pepper flakes

In  a glass measuring  cup whisk together orange juice,  soy sauce,vinegar, sesame oil, and  cornstarch; set aside.
Heat brown rice in microwave according  to package directions.

Heat 1tablespoon olive oil in a  large skillet over medium-high heat.
Once oil is hot,  add broccoli; cook, stirring constantly (stir fry), for  2 minutes. Add garlic and red  pepper strips; stir fry for 1 additional minute.
Remove vegetables to a plate.

Add remaining 1 tablespoon oil  to skillet.
Stir fry  beef strips 1 minute, sprinklingwithsalt andred pepper flakes while  cooking.
Return  vegetables  toskillet.  Stri in orange juice mixture and heat until liquid thickens to a sauce, about 20 seconds.
Remove from heat and stir in orange segments.
Serve  with cooked brown rice.
Makes 2 servings (about 1 cup brown rice and  2 cups stir-fry per serving)

NUTRITIONAL INFORMATION

CALORIES: 600
PROTEIN: 39 g
CARBOHYDRATES: 67 g
DIETARY FIBER: 6 g
SUGARS: 9 g
FAT: 19 g
SATURATED FAT: 4 g
CHOLESTEROL: 76 mg
SODIUM: 386 mg
VITAMIN A: 83% DV
VITAMIN C: 306% DV
CALCIUM: 9% DV
IRON: 27% DV

(Daily Value based on a diet of 2000 calories per day.)

Easy Shrimp Tacos

27 Mar

1/2 cup lime juice (2 limes)
2 Tbsp extra virgin olive  oil
1/8 tsp salt
1/8 tsp black pepper
2 cups shredded savoy cabbage
1/4 cup fresh cilantro leaves
1 jalapeno, sliced into rounds
8 oz medium shrimp (15 – 18 shrimp), peeled  and deveined
pinch of  chili powder
4 white or  yellow corn tortillas (6-inch)

Whisk together lime juice, 1 tablespoon oil, salt  and black pepper.
Place cabbage, cilantro,  and jalapeno in a shallow bowl.
Pour lime mixture over top; toss with a fork to coat;; set this slaw mix aside.

Pat shrimp dry with  a paper towel.
Sprinkle lightly with chili powder and  salt.
Heat remaining 1  tablespoon oil  in a  large skillet over medium-high heat.
Cook  shrimp until opaque,  about 2 minutes.
Soften tortillas by heating them for a few seconds over an open flame on a gas burner, or by wrapping in a  paper towel and heating in a microwave for 15-30 seconds.

Drain excess lime juice from slaw mixture, and then place mixture into tortilla.
Top mixture with  4-5 shrimp.
Enjoy right away.

A great addition is fresh avacado and/or pico …. yum yum.

NUTRITIONAL INFORMATION

CALORIES: 469
PROTEIN: 23 g
CARBOHYDRATES: 58 g
DIETARY FIBER: 10 g
SUGARS: 7 g
FAT: 18 g
SATURATED FAT: 3 g
CHOLESTEROL: 114 g
SODIUM: 282 mg
VITAMIN A: 15% DV
VITAMIN C: 131% DV
CALCIUM: 19% DV
IRON: 22% DV

(Daily Value based on a diet of 2000 calories per day)

Turkey Salad with Almonds & Blueberries

27 Mar

1 can sliced peaches  in 100% fruit juice (15  oz)
3/4 cup fresh blueberries, divided
1-2 Tbsp extra virgin olive  oil
2 Tbsp red wine  vinegar or lemon juice
1/8 tsp salt
1/8 tsp black pepper
2-3 cups fresh spring mix greens
3 oz chopped deli-sliced smoked or roasted turkey
1/4 cup sliced red  onion
2-3 Tbsp raw almonds, course chop

The  Dressing
Remove 1/4 cup sliced  peaches from the can  (about 5) and reserve 1/4 cup of the  peach juice.
Drain and set aside remaining peach slices.
Place the 1/4 cup peach slices and reserved 1/4 cup peach  juice in a blender or mini-food processor.
Add 1/4 cup of Blueberries, extra-virgin olive oil, vinegar, salt and pepper; process  until blended.

In a  large bowl toss together the mixed salad greens, turkey, onion, remaining  sliced peaches and remaining  blueberries.
Pour the dressing over  the top; toss to coat.
Transfer to serving bowls,  sprinkle with almonds, drizzle with dressing  and dig in.

NUTRITIONAL INFORMATION

CALORIES: 437
PROTEIN: 19 g
CARBOHYDRATES: 57 g
DIETARY FIBER: 9 g
SUGARS: 40 g
FAT: 18 g
SATURATED FAT: 2 g
CHOLESTEROL: 26 mg
SODIUM: 1053 mg
VITAMIN A: 127% DV
VITAMIN C: 70% DV
CALCIUM: 9% DV
IRON: 16% DV

(Daily Value based on a diet of 2000 calories per day)

Thai Noodle Bowl

27 Mar

2 oz uncooked soba or 1pk ramen noodles
1/4 cup creamy peanut butter
1/4 cup water
2 Tbsp lime juice (1 small lime)
2 Tbsp low-sodium soy sauce
Few  drops hot sauce
1 Tbsp extra-virgin olive oil
1 cup snow peas
1 cup carrot scripts
5-6 oz beef round sirloin tip steak or other lean beef steak, cut into thin strips
1/8 tsp black  pepper
2  green onions, sliced (spring onions)

Place soba noodles in a small  sauce-pan; add enough water to  cover.
Heat noodles and water over medium high heat until water simmers  and noodles break apart, about 3 minutes.
Drain noodles and place  in a medium bowl.

Return empty saucepan to stovetop over low heat.
Add peanut butter, 1/4 cup water, lime juice and soy sauce, stirring occasionally, until mixture is blended and thickens slightly, about 5 minutes.
Season peanut sauce with  hot sauce to taste.

Meanwhile, heat oil in a skillet over  medium heat.
When oil is hot, saute snowpeas and carrot strips until tender  but still  crisp, about 1 minute.
Add peas and carrots  to bowl with noodles and set  aside.

Season beef strips with black pepper.
Cook beef strips in same skillet  until desired doneness, about 90 secondsfor medium.
Add  beef  strips to bowl with noodles and vegetables.
Pour peanut sauce  over top; toss to  coat.
If sauce  is too thick, stir in 1-2 teaspoons of water.
Top with green onions.
Enjoy  while  hot

NUTRITIONAL INFORMATION

CALORIES: 753
PROTEIN: 55 g
CARBOHYDRATES: 67 g
DIETARY FIBER: 5 g
SUGARS: 6 g
FAT: 39 g
SATURATED FAT: 9 g
CHOLESTEROL: 94 mg
SODIUM: 1293 mg
VITAMIN A: 81% DV
VITAMIN C: 44% DV
CALCIUM: 9% DV
IRON: 33% DV

(Daily Value based on a diet of 2000 calories per day)

Spring Chicken Pasta Soup

27 Mar

1 Tbsp Extra-Virgin Olive Oil
1 Tbsp Minced garlic
1/2 cup diced onion
5-6 oz boness skinless chicken breast, sliced
1 tsp Italian Seasoning
1/8 tsp salt
1/8 tsp pepper
2 cups low-sodium chicken broth
1 cup  large cell  pasta (2 oz)
1 cup frozen peas and carrots  mix,  thawed
2 cups fresh spinach leaves
1 lemon juiced

Heat oil in a medium saucepan or  small pot over medium heat.
When oil is hot, saute garlic and onionuntil soft, about  1 minute.
Season the sliced chicken with italian seasoning, salt and pepper.  Add chicken strips to pot; saute until lightly browned, 1-2 minutes.
Stir in  broth; bring to a simmer.
Stir pasta into soupalong  with  peas and carrots mix.
Return to  a simmer.
When pasta is tender (according to package directions), remove pot from heat and stir in spinach and lemon juice.
Transfer to  a  large bowl.
Serve while hot.

NUTRITIONAL INFORMATION

CALORIES: 587
PROTEIN: 51 g
CARBOHYDRATES: 55 g
DIETARY FIBER: 7 g
SUGARS: 9 g
FAT: 19 g
SATURATED FAT: 3 g
CHOLESTEROL: 81 mg
SODIUM: 388 mg
VITAMIN A: 192% DV
VITAMIN C: 94% DV
CALCIUM: 15% DV
IRON: 32% DV

(Daily Value based on a diet of 2000 calories per day.)

Turkey Cutlets with Garlic Butter Sauce

20 Mar

1 pound turkey cutlets (turkey breast, thinly sliced)
½ teaspoon oil
1 teaspoon butter
2 cloves garlic, finely chopped
1/3 cup chopped parsley
½ cup chicken stock

Pound the turkey slices with a meat pounder until they are as thin as possible.

Heat the oil in a frying pan and add the butter. Sauté slices until they are lightly browned on each side. You may need to do this in batches.

Remove to a platter, sprinkle with salt and pepper and cover to keep hot.

Add the chopped garlic and parsley to the oil and butter in the pan and add half of the chicken stock. Bring to a boil, scraping the sides of the pan.

Add the remaining stock and continue to cook until the sauce is reduced by half the volume. Pour over turkey slices.

Newer Entries →

Design a site like this with WordPress.com
Get started