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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.

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