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Posts Tagged ‘healthy recipes’

  1. Tex-Mex Turkey Burgers with Chipotle Ketchup

    May 15, 2013 by Kristin

    1 small onion, chopped

    2 jalapeño chilies, chopped

    4 garlic cloves, chopped

    1 ½ pound of lean ground turkey meat

    1 tbsp. sweet smoked paprika

    1 ½ tsp. ground cumin

    1 ½ tsp. ground coriander

    1 tbsp. oregano

    Salt and pepper

    4 slices of low fat sharp cheddar cheese

    4 slices of low fat pepper jack cheese

    4 whole wheat burger rolls

     

    Chipotle Ketchup

    1 cup of tomato sauce

    3 tbsp. purred chipotle chilies in adobo sauce

    2 tbsp, stevia

    2 tbsp. vinegar

    1 tbsp. Worcestershire sauce

    (Combine all of these ingredients in a saucepan and simmer on low heat until its thick for about 20 minutes, can be stored in the fridge for up to 1 week)

     

    1. In a bowl, combine turkey meat, onion mixture, paprika, cumin, coriander, and oregano; season with salt and pepper.  Make into 4 patties.
    2. Cook in a skillet and cook over medium heat until it has reached desired doneness.
    3. Put cheese on top in the last 2 minutes of cooking.
    4. Serve with bun and enjoy!

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  2. Healthy Sloppy Joe’s!

    August 27, 2012 by Kristin

    Ingredients
    1 1/2 pounds ground turkey meat
    1 onion, chopped
    1 red bell pepper, chopped
    1 (6 ounce) can tomato paste
    1 cup water (or if you don’t have tomato paste, substitute the water and tomato paste with about 1 1/2 cups of tomato sauce
    3 cloves garlic, minced
    1 tablespoon chili powder
    1 teaspoon paprika
    1 teaspoon ground cumin
    1 teaspoon distilled white vinegar
    1 teaspoon dried oregano
    1/2 teaspoon salt
    1/2 teaspoon ground black pepper

    Directions
    In a large skillet over medium-high heat, saute the ground turkey for 5 minutes. Add the onion and red bell pepper; saute for 5 more minutes, or until onion is tender. Drain the meat.
    Mix in tomato paste and water, stirring until paste is dissolved. Stir in garlic, chili powder, paprika, cumin, vinegar, brown sugar, oregano, salt and pepper. Continue to heat for 5 to 10 minutes, or until mixture is thick and stewy.

    I recommend tasting your sloppy joe’s as you cook so you can make it taste just the way you like it! :)

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  3. Great breakfast idea!

    August 27, 2012 by Kristin

    Want a filling breakfast that is under 200 calories… try a veggie omelet!

     

    • chopped pepper, onion, and tomato :I bought a “tomato trinity” (already chopped onion, pepper, and tomato) from my local grocery store. This helps to save time in the morning
    • 2 eggs, fluffed with a fork

    I used a nonstick cooking spray in a pan.  I cooked the veggies first for about 2 minutes, then I poured the egg mixture into the pan and cooked it all until the eggs were no longer runny.

    Easy, tastes good, and healthy!

     

     

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  4. Healthy Garlic Honey Chicken!

    August 16, 2012 by Kristin

    2 lb boneless skinless chicken breasts (cut into 1 inch pieces)
    3 garlic clove (minced)
    3 tbsps coconut oil
    5 tbsps honey
    4 tbsps reduced sodium soy sauce
    2 tbsp of ginger
    2-3 tbsp of red pepper flakes
    1/2 tsp salt
    1/2 tsp pepper
    16 ozs stir frozen vegetable blend
    2 tsps cornstarch
    1 tbsp cold water
    1 In a large nonstick skillet or wok, stir-fry chicken and garlic in 2 teaspoons coconut oil. Add the honey, soy sauce, ginger, red pepper flakes, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear. Remove and keep warm.
    2 In the same pan, stir-fry the vegetables in remaining oil for 4-5 minutes or until heated through. Return chicken to the pan; mix well. Combine cornstarch and cold water until smooth; stir into chicken mixture. Bring to a boil; cook and stir for 1 minute or until thickened. Serve over rice.

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  5. Healthy Tuscan Chicken

    June 11, 2012 by Kristin

    • 2 chicken breasts, pounded to 1/4″ thickness
    • Salt and pepper
    • 1 tsp coconut oil
    • 1 clove garlic, crushed
    • 1/2 tsp dried rosemary
    • 2 tbsp diced roasted red pepper
    • 1 whole red pepper diced
    • 4 cups baby spinach leaves
    • 1 cups of mushrooms
    • 2 tbsp grated parmesan

    Directions

    1.Season the chicken on each side with a pinch of salt and pepper, and sear it in a skillet over medium-high heat for 3 to 4 minutes a side. Remove from the skillet and set aside.
    2. Add the oil, garlic, rosemary, both types of red pepper, mushrooms, and spinach to the skillet. Cook, turning frequently, until the spinach wilts (1 to 2 minutes). Spoon 1 tablespoon of parmesan on each chicken breast.
    In the picture, I also have broccoli that I cooked by steaming and a brown rice quinoa mix.

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  6. Healthy Tomato Spinach Chicken

    May 9, 2012 by Kristin

    Ingredients

    • 8 skinless chicken breast tenderloin
    • 1 package of cherry tomatoes
    • 2 sun-dried tomatoes
    • 2 tablespoon of white wine vinegar
    • 1/2 cup low sodium chicken broth
    • 1/2 onion
    • 2 tablespoons of garlic
    • one bag of spinach
    • 1 tablespoon of coconut oil

    Cooking

    1. Take the cherry tomatoes, onion, sun-dried tomatoes, chicken broth, and garlic and mix with a food processor until the mixture is chunky but well mixed.  Set it aside.

    2. Cook the chicken to completion by using the coconut oil in a pan.

    3. When the chicken is done, take your tomato mixture and pour on the chicken.  Then add the package of spinach and cook for about 2-3 minutes or until the spinach is soft.

    4. Enjoy!

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  7. Healthy Avocado Citrus Salad

    May 5, 2012 by Kristin

    • 1 avocado
    • 1 bag of pre washed lettuce
    • 1/2 onion
    • 2 tablespoons of chopped cilantro
    • 1 tablespoon of white wine vinegar
    • 1 teaspoon of olive oil
    • 1 table poon of lime juice
    • 1/2 teaspoon of stevia
    • dash of salt and pepper

    DIRECTIONS:

    1. Chop the avocado and onion into cubes.
    2. Mix the avocado, onion, lime juice, cilantro, vinegar, oil, stevia, and salt and pepper in a bowl and set it aside.
    3. Mix the avocado mixture with the salad, toss well together. and enjoy!

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  8. Great Way to Eat Zucchini and Squash!

    April 17, 2012 by Kristin

    Ingredients:

    • about 1-2 cups of slices zucchini and squash
    • nonstick cooking spray
    • breadcrumbs
    • low fat (any) cheese
    • egg white

    Preparation:

    1. Slice the zucchini and squash
    2. Spray a cookie sheet with nonstick spray
    3. Take the egg white and place it in a bowl and mix with pepper and garlic powder
    4. Dip each zucchini and squash into the egg white mixture
    5. Place the zucchini and squash on the cookie sheet and sprinkle lighting with the breadcrumbs
    6. sprinkle with low fat cheese
    7. Bake on the broil setting for about 7-8 minutes
    8. Enjoy!

     

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  9. Healthy Honey Orange Chicken

    April 10, 2012 by Kristin



    This is a healthy variation of a Chinese food take-out favorite!
    Marinade:

    • about 1/2 cup orange juice
    • 1 teaspoon orange zest
    • 2 teaspoons low-sodium soy sauce
    • 1/2 teaspoon salt

    Sauce:

    • 3/4 cup orange juice
    • 1 teaspoon orange zest
    • 1 cup low-sodium chicken broth
    • 5 teaspoons truvia
    • 4 teaspoons regular honey
    • 1 tablespoon low-sodium soy sauce
    • 2 teaspoons vegetable oil
    • 2 cloves garlic, minced
    • Pinch red pepper flakes
    • 3 tablespoons of flour
    • Kosher salt
    • Sesame seeds

     

    For the marinade:

    1. In a medium bowl combine orange juice, orange zest, soy sauce,  and salt.
    2. Add chicken tenders and stir to coat. Allow to marinate for 30 minutes.

    For the sauce:

    1. In a small saucepan combine orange juice, orange zest, chicken broth, Truvia,  honey, soy sauce, oil, garlic, and rice vinegar.
    2. Bring to a boil and stir occasionally with a whisk.
    3. Stir the flour in parts and stir after each addition.
    4. Bring back to a boil and cook for 1-2 minutes, or until thickened.

    Cooking the chicken:

    1. In a large skillet heat 2 tablespoons vegetable oil over medium-high.
    2. Add chicken and cook until golden and meat is cooked through.
    3. Pour sauce over chicken and serve!

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  10. Cooling Cucumber Salad

    April 9, 2012 by Kristin



    Cucumbers don’t usually get as much attention as other vegetables.  However, they are just as beneficial.  According to whfoods.com, ”Cucumbers are now known to contain lariciresinol, pinoresinol, and secoisolariciresinol–three lignans that have a strong history of research in connection with reduced risk of cardiovascular disease as well as several cancer types, including breast, uterine, ovarian, and prostate cancers.”  Cucumbers are also very low in calories, 16 calories in just one cup.  They also have a high water content, which can help you rid yourself of other toxins.

    Here is my favorite cucumber salad recipe:

    Ingredients:

    • 2-3 cucumbers
    • 1 tablespoon of extra virgin olive oil
    • 1 tablespoon of red pepper flakes
    • 1/3 cup of rice vinegar
    • 1 teaspoon of garlic
    • 1 teaspoon of sea salt
    • 1 teaspoon of sesame seeds
    • 1 1/2 teaspoon of dill weed
    • 1 packet of truvia natural sweetener

    Directions:

    1. Peel and slice the cucumbers into small cubes
    2. Mix all ingredients in a large bowl
    3. Enjoy!

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