Healthy Meal of the Week

Hey all!  I know it’s been a few weeks but I’m back with a new “Healthy Meal of the Week”!  This week I made “Pork Chops with Roasted Apples and Onions” with some haricots verts and mustard vinaigrette for the side all from the September 2012 issue of CookingLight.  It turned out very yummy and was a hit with Scarlett.  Try it out for yourself!

Ingredients:

2 ½ teaspoons canola oil, divided

1 ½ cups frozen pearl onions, thawed

2 cups Gala apple wedges

1 tablespoon butter, divided

2 teaspoons fresh thyme leaves

½ teaspoon kosher salt, divided

½ teaspoons freshly ground black pepper, divided

4 (6-ounce) bone-in center-cut pork loin chops (about ½ inch thick)

½ cup fat-free, lower-sodium chicken broth

½ teaspoon all-purpose flour

1 teaspoon vinegar

Directions:

1.  Preheat oven to 400°.

2.  Heat a large ovenproof skillet over medium-high heat.  Add 1 teaspoon oil to pan; swirl to coat.  Pat onions dry with a paper towel.  Add onions to pan; cook 2 minutes or until lightly browned, stirring once.  Add apple to pan; place in oven  Bake at 400° for 10 minutes or until onions and apple are tender.  Stir in 2 teaspoons butter, thyme, ¼ teaspoon salt, and ¼ teaspoon pepper.

3.  Heat a large skillet over medium-high heat.  Sprinkle pork with remaining ¼ teaspoon salt and ¼ teaspoon pepper.  Add remaining 1 ½ teaspoons oil to pan; swirl to coat.  Add pork to pan; cook 3 minutes on each side or until desired degree of doneness.  Remove pork from pan; keep warm.  Combine broth and flour in a small bowl, stirring with a whisk.  Add broth mixture to pan; bring to a boil, scraping pan to loosen browned bits.  Cook 1 minute or until reduced to ¼ cup.  Stir in vinegar and remaining 1 teaspoon butter.  Serve sauce with pork and apple mixture.

Serves 4 (serving size:  1 chop, about 1 tablespoon sauce, and ¾ cup apple mixture)

Nutritional information:  240 calories; 10g total fat (3.3g saturated fat; 4.1g mono.; 1.4g poly); 24.9g protein; 11g carbohydrates; 1.5g fiber; 84mg cholesterol; 1mg iron; 379mg sodium; 28mg calcium

For Haricots Verts and Mustard Vinaigrette:

Cook 2 (8-ounce) packages microwave-in-a-bag fresh haricots verts according to package directions.  Combine 1 ½ teaspoons olive oil, 1 ½ teaspoons cider vinegar, 1 teaspoon stone-ground mustard, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper in a medium bowl.  Add beans; toss well to coat.

Serves 4

Nutritional information:  51 calories; 1.8g total fat (0.3g saturated fat); 143mg sodium

Healthy Meal of the Week

Hi everyone!  It’s healthy meal time.  This week I made “Stone Fruit Chicken-Rice Salad” from CookingLight.com.  It turned out to be a really yummy meal.  It did take longer than my recent meals but that was mainly because it takes a while to pit the cherries.  I hope you all try it out!

Ingredients:

3 (6-ounce) skinless, boneless chicken breast halves, trimmed

1 teaspoon salt, divided

1/2 teaspoon black pepper, divided

Cooking spray

2 tablespoons olive oil

1 teaspoon grated lemon rind

2 tablespoons fresh lemon juice

2 teaspoons Dijon mustard

1 1/2 cups pitted, coarsely chopped nectarines

1 cup cooked brown rice, cooled

1 cup coarsely chopped pitted cherries

1/2 cup sliced green onions

1/4 cup dry-roasted almonds, chopped

3 tablespoons torn mint

Directions:

1.  Preheat grill to medium-high heat.

2.  Sprinkle both sides of chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Let stand 5 minutes. Chop chicken.

3.  Combine oil, rind, juice, and mustard in a large bowl, stirring well with a whisk. Add chopped, cooked chicken, nectarines, and remaining ingredients; toss well.

Serve a bitter lettuce, like frisée, or a peppery green, such as watercress or arugula, with this savory-sweet twist on a whole-grain salad.

Serves 4 (serving size:  about 1 ¼ cup)

Nutritional information:  299 calories; 11.4g total fat (1.6g saturated fat; 7.2g mono.; 1.9g poly); 23.2g protein; 26.9g carbohydrates; 4.1g fiber; 49mg cholesterol; 1.7mg iron; 750mg sodium; 53mg calcium

Healthy Meal of the Week

Hey all! How’s everyone’s week so far?  Good I hope.  This week’s healthy meal is “Herbed Shrimp and White Bean Salad” from the August 2012 issue of Cooking Light.  It was very quick, only took about 20 minutes total, including chopping the herbs.  Try it out and let me know what you think!

Ingredients:

4 teaspoons sherry vinegar

4 teaspoons extra-virgin olive oil

1 tablespoon chopped fresh thyme

2 teaspoons minced fresh garlic

1 teaspoon chopped fresh rosemary

½ teaspoon black pepper

2 cups loosely packed arugula

1 cup trimmed watercress

1 cup grape tomatoes, halved

¼ cup chopped fresh flat-leaf parsley

1 (15.5 ounce) can Great Northern beans, rinsed and drained

1 tablespoon honey

1 teaspoon water

24 peeled and deveined medium shrimp (about 1 pound)

Cooking spray

¼ teaspoon salt

Directions:

1.  Combine first 6 ingredients in a large bowl; stir with a whisk.  Add arugula and next 4 ingredients (through beans) to bowl and toss to gently coat.

2.  Combine honey and 1 teaspoon water in a medium bowl, stirring with a whisk.  Add shrimp to honey mixture; toss to coat.  Heat a grill pan over medium-high heat; coat pan with cooking spray.  Sprinkle shrimp with salt.  Add shrimp to pan; cook 2 minutes on each side or until done.  Serve with salad.

Serves 4 (serving size:  6 shrimp and about 1 cup arugula mixture)

Nutritional information:  276 calories; 6.7g total fat (1g saturated fat; 3.6g mono.; 1.3g poly); 30g protein; 23.3g carbohydrates; 5.5g fiber; 172mg cholesterol; 4.7mg iron; 581mg sodium; 147mg calcium

Healthy Meal of the Week

Hey everyone!  This week’s healthy meal is “Steak Sandwiches with Pickled Onion and Herb Aioli” from the August 2012 issue of CookingLight.  It was very quick and easy and pretty tasty too!  I added some roasted asparagus as a nice side.  I hope you all like it as well!

Ingredients:

¼ cup water

¼ cup cider vinegar

2 tablespoons sugar

1 cup thinly sliced red onion

¼ cup canola mayonnaise

1 tablespoon chopped fresh thyme

1 tablespoon chopped fresh tarragon

1 tablespoon fresh lemon juice

1 garlic clove, minced

1 pound flank steak, trimmed

1 ½ teaspoons olive oil

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 (12-ounce) French bread baguette

1 cup arugula leaves

Directions:

1.  Combine first 3 ingredients in a medium microwave-safe bowl; microwave on HIGH 2 minutes or until boiling.  Stir in onion.  Let stand at room temperature for 30 minutes.

2.  Preheat grill to medium-high heat.

3.  Combine mayonnaise and next 4 ingredients (through garlic).

4.  Rub steak evenly with oil; sprinkle with salt and pepper.  Place steak on grill rack; grill 5 minutes on each side or until desired degree of doneness.  Remove from grill; let stand 5 minutes.  Cut steak across the grain into thin slices.

5.  Cut baguette in half lengthwise.  Hollow out top and bottom halves of bread, leaving a ½-inch-thick shell; reserve bread for another use.  Place bread, cut sides down, on grill rack; grill 1 minute or until toasted.

6.  Drain onion mixture; discard liquid.  Arrange steak evenly over bottom half of baguette; top evenly with onion and arugula.  Spread mayonnaise mixture over cut side of top baguette half; place on sandwich.  Cut into 4 pieces.

Hands on time:  21 min.

Total time:  40 min.

Serves 4 (serving size:  1 sandwich)

Nutritional information:  403 calories; 11.8g total fat (2.5g saturated fat; 5.9g mono.; 19g poly); 30g protein; 43.4g carbohydrates; 1.8g fiber; 37mg cholesterol; 3.8mg iron; 677mg sodium; 39mg calcium

Healthy Meal of the Week

Good evening everyone!  It’s time to get your healthy meal fix!  This week we have “Pasta with Roasted Tomatoes and Garlic” from the August 2012 issue of Cooking Light.  It was a big hit here, perfect for a summer evening.  I hope you all check it out and enjoy it too!

Ingredients:

1 tablespoon kosher salt

8 ounces uncooked spaghetti

¼ cup extra-virgin olive oil, divided

2 pints multicolored cherry tomatoes

4 garlic cloves, thinly sliced

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 ounces Parmigiano-Reggiano cheese, shaved

¼ cup small basil leaves

Directions:

1.  Preheat oven to 450°

2.  Bring a large pot of water to a boil; add 1 tablespoon salt.  Add pasta; cook 10 minutes or until al dente.  Drain pasta in a colander over a bowl, reserving 6 tablespoons cooking liquid.  Return pasta to pan.  Combine reserved cooking liquid and 2 tablespoons oil in a small saucepan; bring to a boil.  Boil 4 minutes or until mixture measures 1/3 cup.  Add oil mixture to pan with pasta; toss to coat.

3. While pasta cooks, combine remaining 2 tablespoons oil, tomatoes and garlic on a jellyroll pan, tossing to combine.  Bake at 450° for 11 minutes or until tomatoes are lightly browned and begin to burst.  Add tomato mixture, ½ teaspoon salt, and pepper to pasta; toss to coat.  Top with cheese and basil.

Hands on time:  4 min.

Total time:  35 min.

Serves 4 (serving size:  about 1 cup)

Nutritional information:  417 calories; 18.4g total fat (4.4g saturated fat; 11.1g mono.; 2g poly); 14.1g protein; 49.8g carbohydrates; 3.7g fiber; 10mg cholesterol; 2.6mg iron; 599mg sodium; 205mg calcium

Healthy Meal of the Week

Hi all!  It’s Tuesday evening which means it’s time for the “Healthy Meal of the Week”.  This week’s meal is from CookingLight.com.  It’s “Lemon Pepper Shrimp Scampi”.  I thought it was pretty good but Scarlett didn’t seem to like it very much.  I would say it’s probably not very kid friendly.  Anyway, check it out below!

Ingredients:

1 cup cooked orzo

2 tablespoons chopped fresh parsley

½ teaspoon salt, divided

3 tablespoons unsalted butter, divided

1 ½ pounds peeled and deveined jumbo shrimp

2 teaspoons bottled minced garlic

2 tablespoons fresh lemon juice

¼ teaspoon black pepper

Directions:

1.  Cook orzo according to package directions, omitting salt and fat.  Drain.  Place orzo in a medium bowl.  Stir in parsley and ¼ teaspoon salt; cover and keep warm.

2.  While orzo cooks, melt 1 tablespoon butter in a large nonstick skillet over medium-high heat.  Sprinkle shrimp with remaining ¼ teaspoon salt.  Add half of shrimp to pan; sauté 2 minutes or until almost done.  Transfer shrimp to a plate.  Melt 1 teaspoon butter in pan.  Add remaining shrimp to pan; sauté 2 minutes or until almost done.  Transfer to plate.

3.  Melt remaining 1 tablespoon butter in pan.  Add garlic to pan; cook 30 seconds, stirring constantly.  Stir in shrimp, juice and pepper; cook 1 minute or until shrimp is done.

David Bonom, Cooking Light

March 2009

Serves 4 (serving size:  ½ cup orzo mixture and about 7 shrimp)

Nutritional information:  403 calories; 10.4g total fat (4.8g saturated fat; 2.2g mono.; 1.4g poly); 40.1g protein; 34.7g carbohydrates; 1.7g fiber; 276mg cholesterol; 4.3mg iron; 549mg sodium; 97mg calcium

Healthy Meal of the Week

Good evening all!  It’s time for this week’s healthy meal.  Tonight I made “Seared Scallops with Herb Butter Sauce” along with “Roasted Green Beans” for a side, both from the June 2012 issue of Cooking Light.  The whole meal was a big hit with everyone.  Check it out below.

Seared Scallops with Herb Butter Sauce, Orzo and Roasted Green Beans

Ingredients:

¾ cup uncooked orzo

2 tablespoons chopped fresh parsley, divided

2 tablespoons chopped fresh chives, divided

2 teaspoons extra-virgin olive oil

1/8 teaspoon kosher salt

1 ½ pounds large sea scallops

3/8 teaspoon kosher salt, divided

3/8 teaspoon black pepper, divided

Cooking spray

1/3 cup dry white wine

1 tablespoon white wine vinegar

3 tablespoons chilled butter, cubed

1 teaspoon chopped fresh thyme

Directions:

1.  Prepare orzo according to package directions, omitting salt and fat.  Drain.  Return to pan; stir in 1 tablespoon parsley, 1 tablespoon chives, olive oil, and 1/8 teaspoon salt.  Keep warm.

2.  Heat a large cast-iron skillet over medium-high heat.  Sprinkle scallops evenly with ¼ teaspoon salt and ¼ teaspoon pepper; coat scallops with cooking spray.  Add scallops to pan; cook 3 minutes on each side or until browned.  Remove from pan; keep warm.

3.  Combine wine, shallots and vinegar in a saucepan; bring to a boil.  Cook 5 minutes o until liquid reduces to 1 tablespoon.  Reduce heat to low.  Add butter cubes, 1 at a time, whisking after each addition until butter is fully incorporated.  Stir in 1 tablespoon parsley, 1 tablespoon chives, 1 teaspoon thyme, 1/8 teaspoon salt and 1/8 teaspoon pepper.  Serve scallops with sauce and orzo.

Serves 4 (serving size:  about ½ cup orzo, 3 scallops and 1 ½ tablespoons sauce)

Nutritional information:  382 calories; 12.9g total fat (5.9g saturated fat; 4g mono.; 1g poly); 32.8g protein; 29g carbohydrates; 1.3g fiber; 79mg cholesterol; 0.7mg iron; 577mg sodium; 50mg calcium

Seared Scallops with Herb Butter Sauce and Orzo

For the Roasted Green Beans:

Preheat the oven to 450°.  Combine ½ pound haricots verts, trimmed; ½ pound wax beans, trimmed; ½ cup thinly sliced shallots; 1 tablespoon olive oil; and ¼ teaspoon kosher salt on a foil-lined baking sheet.  Roast at 450° for 10 minutes or until crisp-tender.

Serves 4 (serving size:  about ¾ cup)

Nutritional information:  84 calories; 3.6g total fat (0.5g saturated fat); 130mg sodium

Roasted Green Beans

Healthy Meal of the Week

Hey all!  It’s back, the “Healthy Meal of the Week”!  Last week and the week before the meals didn’t turn out so well so I didn’t post about them but this week was much better.  This week’s meal was “Shrimp Florentine Pasta” with a cherry tomato Caprese salad on the side from the June 2012 issue of Cooking Light. 

I thought it was very yummy and Scarlett liked it too.  I will say it was a bit on the hotter side, the next time I make it I may use about only half what the recipe calls for when it comes to the crushed red pepper.  That’s what I would suggest to those who don’t like spicier things; for those that do just follow the recipe below as it is written.  I hope everyone who tries this enjoys it!

For the Shrimp Florentine Pasta

Ingredients:

8 ounces uncooked fettuccine

2 tablespoons butter

1 pound large shrimp, peeled and deveined

1 tablespoon chopped fresh garlic

1 teaspoon crushed red pepper

1 tablespoon fresh lemon juice

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

 1 (6-ounce) package fresh baby spinach

Directions:

1.  Cook pasta according to package directions, omitting salt and fat.  Drain well; set aside and keep warm.

2.  Melt butter in a large nonstick skillet over medium heat.  Add shrimp, garlic and crushed red pepper; cook 4 minutes or until shrimp are done, stirring occasionally.  Add cooked pasta, lemon juice, salt, black pepper and spinach; cook for 3 minutes or until spinach starts to wilt, stirring to combine.  Serve immediately.

Serves 4 (serving size 1 ¾ cups)

Nutritional information:  402 calories; 8.6g total fat (4.3g saturated fat; 1.8g mono.; 1g poly); 32.1g protein; 49.3g carbohydrates; 4g fiber; 188mg cholesterol; 6mg iron; 520mg sodium; 107mg calcium

For the Cherry Tomato Caprese Salad

Combine 1 tablespoon white wine vinegar, 1 tablespoon extra-virgin olive oil, ¼ teaspoon kosher salt and ¼ teaspoon freshly ground black pepper in a medium bowl, stirring well with a whisk.  Add 1 pint halved heirloom cherry tomatoes, ¼ cup fresh basil leaves and ¼ cup halved miniature mozzarella balls.  Toss to coat.

Serves 4 (serving size:  about ½ cup)

Nutritional information:  84 calories; 6.8g total fat (2.5g saturated fat); 132mg sodium

Healthy Meal of the Week

Hey everyone!  This week’s healthy meal is “Sauteed Sausage and Grapes with Broccoli Rabe” from the April 2012 Cooking Light.  I wasn’t able to find broccoli rabe when I went grocery shopping so I just substituted regular broccoli.  I thought it was yummy and so did Aaron.  Scarlett on the other hand picked all the sausage out, threw it away and only ate the grapes and broccoli, lol.  I guess that means it was “sorta” good for her.  Check out the recipe below and enjoy!

Ingredients:

1 pound broccoli rabe, trimmed and coarsely chopped

2 tablespoons olive oil, divided

2 (4-ounce) links hot or sweet pork Italian sausage, casings removed

3 cups green grapes, sliced in half lengthwise

¼ teaspoon kosher salt, divided

¼ teaspoon freshly ground black pepper, divided

1 cup thinly sliced red onion

1 tablespoon minced garlic

¼ cup white wine or water

1 teaspoon red wine vinegar

1 ounce Parmesan cheese, shaved (about ¼ cup)

Directions:

1.  Cook broccoli rabe in boiling water 1 ½ minutes; drain and rinse with cold water.  Drain well.  Place in a large bowl.  Set aside.

2.  Heat large skillet over medium-high heat.  Add 1 tablespoon olive oil to pan; swirl to coat.  Add sausage; cook for 6 minutes or until browned, stirring to crumble.  Add grapes, 1/8 teaspoon salt and 1/8 teaspoon pepper; cook for 2 minutes or until grapes begin to soften.  Add sausage mixture to broccoli rabe.

3.  Return pan to medium-high heat.  Add remaining 1 tablespoon oil to pan; swirl to coat.  Add onion; cook 2 minutes or until soft.  Add garlic; cook for 30 seconds or until fragrant.  Add wine; cook 2 minutes or until liquid almost evaporates.  Add remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, sausage mixture and vinegar.  Toss to combine; cook 1 minute or until thoroughly heated.  Sprinkle with cheese; serve immediately.

Serves 4 (serving size 1 ¾ cups)

Nutritional information:  310 calories; 16.7g total fat (4.9g saturated fat; 8.9g mono.; 1.8g poly); 13.3g protein; 29.9g carbohydrates; 1.4g fiber; 21.3mg cholesterol; 2.1mg iron; 621mg sodium; 164mg calcium

Healthy Meal of the Week

Hi all!  It’s time for the “Healthy Meal of the Week”.  This week we had “Shrimp Vodka Pasta” from the April 2011 issue of Cooking Light.  I thought it was yummy and Scarlett liked it okay.  She’s not all that big on seafood/fish but she usually likes shrimp.  Check out the recipe below!

Ingredients:

9 ounces refrigerated fettuccine

1 tablespoon olive oil, divided

12 ounces large shrimp, peeled and deveined

3 garlic cloves, thinly sliced

1/3 cup vodka

1 1/3 cups lower-sodium marinara sauce

1/3 chopped fresh basil, divided

¼ cup heavy whipping cream

½ teaspoon kosher salt

¼ teaspoon black pepper

Directions:

1.  Cook pasta per directions.  Drain.

2.  Heat 1 ½ teaspoons oil in a large skillet over medium-high heat.  Add shrimp; sauté for 4 minutes or until done.  Remove shrimp from pan.

3.  Add 1 ½ teaspoons oil and garlic to pan; sauté 1 minute.  Carefully add vodka; cook 1 minute.  Add marinara, ¼ cup basil, cream, salt and pepper; bring to a simmer.  Stir in pasta and shrimp.  Sprinkle with remaining basil.

Serves 4 (serving size 1 ¼ cups)

Nutritional information:  427 calories; 12.6g total fat (4.9g saturated fat; 4.8g mono.; 1.4g poly); 24.6g protein; 60.1g carbohydrates; 2.4g fiber; 184mg cholesterol; 2.2mg iron; 632mg sodium; 65mg calcium

Healthy Meal of the Week

Hey everyone!  Tonight’s healthy meal is “Garlicky Meatball Pasta” from the April 2012 Cooking Light.  It was really yummy and a big hit with Scarlett.  I added a small salad with raspberry vinaigrette to mine. Check it out below!

Ingredients:

9 ounces refrigerated fettuccine

12 ounces ground sirloin

½ cup panko

1/3 cup chopped fresh basil

2 garlic cloves, minced

3/8 teaspoon kosher salt

¼ teaspoon black pepper

1 large egg, lightly beaten

2 teaspoons olive oil

1 ¾ cups lower-sodium marinara sauce

1 ounce Parmesan cheese, grated

Directions:

1.  Cook the pasta per directions.  Drain over a bowl ad reserve 1/3 cup pasta water.

2.  While pasta cooks, combine beef and next 6 ingredients (through egg); shape mixture into 16 meatballs.  Heat olive oil in large skillet over medium-high heat.  Add meatballs; cook 5 minutes, browning on all sides.  Reduce heat to medium-low.

3.  Add marinara and 1/3 cup pasta water.  Cover and cook 11 minutes or until meatballs are done.  Divide the pasta evenly among 4 plates; top evenly with sauce, meatballs and cheese.

Serves 4

Nutritional information:  489 calories; 16.6g total fat (6.1g saturated fat; 6.9g mono.; 1g poly); 29.1g protein; 71.6g carbohydrates; 2.6g fiber; 147mg cholesterol; 2.4mg iron; 688mg sodium; 110mg calcium

Healthy Meal of the Week

Hey all!  So who’s ready for something healthy?  I know I am after the last few days (donuts at work, can’t resist, lol).  The healthy meal this week is “Hummus-Stuffed Pitas” with steamed sugar snap peas both from the April 2012 issue of Cooking Light.  So far Scarlett and I like all of it, Aaron isn’t home from work yet so no feedback from him yet.  This one he may not be fond of especially with all the hummus (I don’t think he’s ever had it before) and all the veggies. 

Anyway, check out the recipe below, try it out for yourself and let me know what you think in the comments!

Hummus-Stuffed Pitas

Ingredients:

1 teaspoon grated lemon rind

1 (8-ounce) container plain hummus

4 (6-inch) whole-wheat pitas, halved

4 green leaf lettuce leaves, halved

1 ¼ cups thinly sliced English cucumber

¾ cup thinly sliced radishes

1/3 cup thinly sliced red onion

½ cup crumbled feta cheese

Freshly ground black pepper

Directions:

Combine rind and hummus.  Divide hummus mixture evenly among 8 pita halves (about 1 ½ tablespoons each).  Divide lettuce, cucumber, radishes, onion, and cheese evenly among pita halves. Sprinkle with pepper.

Serves 4 (serving size:  2 pita halves)

Nutritional information:  344 calories; 14.9g total fat (2.4g saturated fat; 7.4g mono.; 3.6g poly); 13.1g protein; 47.1g carbohydrates; 7.7g fiber; 13mg cholesterol; 3.9mg iron; 758mg sodium; 141mg calcium

Steamed Sugar Snap Peas

Ingredients:

3 cups fresh sugar snap peas

1 tablespoon chopped fresh mint or tarragon

1 tablespoon butter

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

Directions:

Steam peas 5 minutes or until crisp-tender; drain. Combine peas, mint or tarragon, butter, salt and pepper; toss well.

Serves 4 (serving size:  ¾ cup)

Nutritional information:  46 calories; 3g total fat (61.8g saturated fat; 0.8g mono.; 0.2g poly); 1.4g protein; 3.7g carbohydrates; 1.3g fiber; 8mg cholesterol; 1mg iron; 96mg sodium; 22mg calcium

Healthy Meal of the Week

Hi everyone!  Tonight’s Healthy Meal of the Week is “Crispy Herbed Shrimp with Chive Aioli” from the March 2012 Cooking Light.  I also made roasted asparagus and tomatoes from the same issue to go with it.  It seems to be a hit with everyone here.  Check it out below!

Ingredients:

¾ cup panko (Japanese breadcrumbs), divided

1 tablespoon chopped fresh parsley

2 teaspoons chopped fresh thyme

1/8 teaspoon crushed red pepper

2 tablespoons cornstarch

2 large egg whites, lightly beaten

1 ½ pounds large shrimp, peeled and deveined

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

2 tablespoons olive oil, divided

½ cup 2% Greek yogurt

¼ cup canola mayonnaise

3 tablespoons chopped fresh chives

1 tablespoon fresh lemon juice

¼ teaspoon ground red pepper

Directions:

1.  Combine ¼ cup panko, parsley, thyme and crushed red pepper in a mini food processor; pulse to combine.  Combine herb mixture with remaining ½ cup panko in a shallow dish. Place cornstarch and egg whites in separate shallow dishes.  Sprinkle shrimp with salt and black pepper.  Dredge half of the shrimp in cornstarch, shaking off excess; dip into egg whites.  Dredge shrimp in panko mixture; press to adhere.  Repeat procedure with remaining shrimp.

2.  Heat a large nonstick skillet over medium-high heat.  Add 1 tablespoon oil to pan; swirl to coat.  Add half of the shrimp to pan; cook 3 minutes on each side or until done.  Repeat with remaining oil and shrimp.

3.  Combine yogurt and remaining ingredients in a small bowl.  Serve with shrimp.

Serves 4 (serving size:  about 5 shrimp and 2 tablespoons sauce)

Nutritional information:  430 calories; 21.7g total fat (2.9g saturated fat; 11.4g mono.; 4.9g poly); 41.3g protein; 14.8g carbohydrates; 0.7g fiber; 265mg cholesterol; 4.4mg iron; 583mg sodium; 115mg calcium

For the Roasted Asparagus and Tomatoes:

Preheat oven to 400°.  Combine 1 pound trimmed asparagus, ½ cup cherry or grape tomatoes, 1/3 cup sliced shallots, 1 ½ teaspoons chopped fresh thyme, ¼ teaspoon salt and ¼ teaspoon pepper on a jelly-roll pan.  Coat lightly with cooking spray.  Bake at 400° for 6 minutes or until crisp-tender.

Serves 4

Nutritional information:  38 calories; 0.3g total fat (0.1g saturated fat); 152mg sodium

Healthy Meal of the Week

Hi everyone!  This week’s healthy meal is “Chicken with Pepperoni-Marinara Sauce” from the January/February 2012 issue of Cooking Light.  Once again it was a hit with Scarlett.  I thought it was delicious as well and I added a mixed salad with raspberry vinaigrette.  Check it out below!

Ingredients:

Cooking spray

½ teaspoon minced fresh garlic

16 slices pepperoni, coarsely chopped

¼ teaspoon dried oregano

1 ½ cups lower-sodium marinara sauce (such as McCutcheon’s)

2 tablespoons chopped fresh basil

2 teaspoons olive oil

1 ½ pounds chicken cutlets

¼ teaspoon freshly ground black pepper

1 cup shredded part-skim mozzarella cheese

Directions:

1.  Preheat broiler to high.

2.  Heat a saucepan over medium-high heat.  Coat pan with cooking spray.  Add garlic and pepperoni; cook 2 minutes or until garlic begins to brown, stirring frequently.  Add oregano; cook 30 seconds.  Add marinara sauce; bring to a boil.  Reduce heat and simmer 5 minutes.  Remove from heat; stir in basil.

3.  Heat a large ovenproof skillet over medium-high heat.  Add oil; swirl to coat.  Sprinkle chicken with pepper.  Add chicken to skillet; cook 5 minutes or until lightly browned, turning after 3 minutes.  Spoon sauce over chicken; sprinkle evenly with cheese.  Broil 2 minutes or until cheese melts.

Serves 4 (serving size:  5 ounces chicken and about 1/3 cup sauce)

Nutritional information:  380 calories; 14/7g total fat (6g saturated fat; 5.2g mono.; 1.2g poly); 48.5g protein; 28.7g carbohydrates; 0.1g fiber; 122mg cholesterol; 1.5mg iron; 533mg sodium; 231mg calcium

Healthy Meal of the Week

Hey all!  This week’s healthy meal is “Tomato-Basil Soup” from the March 2012 issue of Cooking Light.  It was very easy and fairly quick to make.  It was also a hit with Scarlett, she loved it.  I loved it too, very tasty and seems like it should be more calories than it actually is.   Check out the recipe below, try it out, and enjoy!

Ingredients:

1 tablespoon extra-virgin olive oil

1 ½ cups pre chopped onion

3 garlic cloves, chopped

¾ cup chopped fresh basil

1 (28-ounce) can fire-roasted diced tomatoes, undrained

½ cup (4 ounces) 1/3-less-fat cream cheese, cut into cubes

2 cups 1% low-fat milk

¼ teaspoon salt

¼ teaspoon black pepper

12 ( ½ -inch-thick) slices French bread

Cooking spray

1 garlic clove, halved

1 ounce shredded Asiago cheese

Directions:

1.  Preheat broiler to high.

2.  Heat olive oil in a saucepan over medium-high heat.  Add onion; sauté 3 minutes.  Stir in garlic; cook for 1 minute.  Add basil and tomatoes; bring to a boil.  Stir in cream cheese until melted.  Place mixture in blender and blend till smooth.  Return to pan; stir in milk, salt and pepper.  Return to medium-high; cook 2 minutes.

3.  Place bread on baking sheet; light coat with cooking spray.  Broil 1 minute.  Rub garlic over toasted side; turn bread over.  Top with Asiago; broil 1 minute.

Serves 4 (serving size 1 ¼ cups soup and 3 toasts)

Nutritional information:  312 calories; 13.9g total fat (6.3g saturated fat; 4.5g mono.; 0.9g poly); 13.2g protein; 33.8g carbohydrates; 3.4g fiber; 33mg cholesterol; 14mg iron; 506mg sodium; 281mg calcium

Healthy Meal of the Week

Hey everyone!  Tonight’s healthy meal is “Shrimp Tacos with Green Apple Salsa” from the March 2012 issue of Cooking Light.  It was featured in their “Feed 4 for Less than $10” section.  I suppose this is true if you were to find the shrimp on sale (like I did).  I liked the meal a lot, Scarlett not so much so it may not be very kid friendly in case that’s important.  I added a salad that consisted of 1 cup baby spinach and 2 tablespoon light raspberry vinaigrette but you can add whatever side you choose.  Check out the recipe below and  enjoy!

Ingredients:

1 ½ tablespoons olive oil, divided

4 teaspoons fresh lime juice, divided

¼ teaspoon ground cumin

¼ teaspoon hot smoked paprika

¼ teaspoon ground red pepper

1 pound medium shrimp, peeled and deveined

1/3 cup sliced green onions

½ teaspoon grated lime rind

1 Granny Smith apple, thinly sliced

 1 minced seeded jalapeno pepper (I did not add this)

8 (6-inch) corn tortillas

1 ounce crumbled queso fresco

Directions:

1.  Combine 1 tablespoon olive oil, 2 teaspoons lime juice, cumin, paprika, and red pepper in a small bowl.  Combine shrimp and spice mixture in a zip-top plastic bag and seal.  Let stand 15 minutes.

2.  Combine 1 ½ teaspoons oil, 2 teaspoons juice, onions, 1/8 teaspoon salt, rind, apples and jalapenos; toss.

3.  Remove shrimp from bag; discard marinade.  Heat a grill pan over medium-high heat.  Sprinkle shrimp with 1/8 teaspoon salt.  Arrange half of shrimp in pan; grill 2 minutes on each side or until done.  Remove from pan; keep warm.  Repeat procedure with remaining shrimp.  Toast the tortillas in grill pan, if desired.  Place 2 tortillas on each of 4 plates and divide shrimp evenly among tortillas.  Divide salsa evenly among tacos and top with queso fresco.

Hands on time:  37 minutes

Total time:  49 minutes

Serves 4 (serving size 2 tacos)

Nutritional information:  259 calories; 9.4g total fat (1.6g saturated fat; 5.3g mono.; 1.7g poly); 21.2g protein; 24.3g carbohydrates; 3g fiber; 170mg cholesterol; 3mg iron; 364mg sodium; 87mg calcium

Healthy Meal of the Week

Good evening all!  This week’s healthy meal is “Enchilada Casserole” from the January/February issue of Cooking Light.   I thought it was excellent and really easy to make.  You can also make some optional “Spicy Black Beans” that I didn’t try (don’t really like spicy) but I’d bet they’re yummy too.  Check out my pictures and recipes below!

Ingredients:

1 pound ground sirloin

1 cup chopped onion

1 tablespoon butter

1 tablespoon minced garlic

1 ½ tablespoons all-purpose flour

1 cup fat-free, lower-sodium beef broth

1 tablespoon 40%-less-sodium taco seasoning mix (such as Old El Paso)

1 (8-ounce) can no-salt-added tomato sauce

8 (8-inch) whole-wheat flour tortillas

1/3 cup (1 ½ ounces) shredded Monterey Jack cheese (with Jalapeno peppers optional)

Directions:

1.  Heat a large nonstick skillet over medium-high heat.  Add beef and onion to pan; cook 6 minutes, stirring to crumble.

2.  Preheat oven to 400°.

3.  Melt butter in a medium saucepan over medium-high heat.  Add garlic; sauté 1 minute.  Sprinkle with flour; cook 30 seconds, stirring constantly.  Add broth, taco seasoning and tomato sauce to pan.  Bring to a boil; cook 2 minutes, stirring occasionally.  Add 1 ½ cups tomato mixture to beef mixture; reserve ½ cup tomato mixture.

4. Place 1 tortilla in a 9-inch pie plate.  Top with 1 cup beef mixture.  Repeat layers, ending with tortilla.  Spread reserved tomato mixture over tortilla.  Top with cheese.  Bake at 400° for 10 minutes or until cheese melts.  Cool slightly.  Cut into 4 wedges.

Serves 4 (serving size 1 wedge)

Nutritional information:  337 calories; 14.6g total fat (7g saturated fat); 30.2g protein; 32.4 g carbohydrates; 4.7g fiber; 650mg sodium

Check out my awesome paper plates and plastic cutlery, lol

Optional Spicy Black Beans:

Heat a large non stick skillet over medium-high heat.  Add 2 teaspoons canola oil to pan; swirl to coat.  Add 1 cup chopped red bell pepper and 1 minced jalapeno pepper; sauté 4 minutes.  Add 2 tablespoons fresh lime juice, ¼ teaspoon salt, and 1 (15-ounce) can rinsed and drained organic no-salt-added black beans.  Cook 3 minutes or until thoroughly heated.  Sprinkle with 1 tablespoon chopped fresh cilantro.

Serves 4 (serving size about ½ cup)

Nutritional information:  83 calories; 2.5g total fat (0.2g saturated fat); 156mg sodium

So that’s it for tonight. Definitely try it out, with or without the black beans!  Talk to everyone later! J