Braised Mahi Mahi with Couscous

Yields: 6 Steaks + Couscous

Portions: 6 Steaks + 3oz Couscous

INGREDIENTS

12 Cup Low Sodium Vegetable Broth
3 Cup Cooked Couscous in VEG Broth
1 ½ Cups Great Northern Beans, Dried PICKED, RINSED & DRAINED6 oz. Red Pearl Onions, Fresh
2 Tbsp Olive Oil
2 Tbsp Garlic, Fresh MINCED6 oz. Fennel, Fresh JULIENNE6 oz. Carrots, Fresh JULIENNE1 ½ Cups Sherry Wine Vinegar

6 Steaks Mahi Mahi Steaks, 4 oz, Raw  

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Herb-Roasted Beef and Potatoes

INGREDIENTS

• 2 tablespoons chopped fresh thyme, divided
  1 tablespoon chopped fresh rosemary
  1 tablespoon chopped fresh parsley
  2 1/2 tablespoons olive oil, divided
  1 1/4 teaspoons kosher salt, divided
  3/4 teaspoon black pepper, divided
  2 garlic cloves, minced
  2 (8-ounce) beef shoulder tender roasts, trimmed
  Cooking spray
  1 (20-ounce) package refrigerated potato wedges (such as Simply Potatoes) 

PREPARATION

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Chipotle Turkey Chili

Quick and easy to put together and tastes Sooo Good!

6 servings

Active Time: 10 minutes

Total Time: less than 60 min

INGREDIENTS

• 1 teaspoon vegetable oil

  1 (20-ounce) package JENNIE-O® Lean Ground Turkey

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Grilled Shrimp Salad with Corn and Avocado

yield: Makes 4 to 6 servings

active time: 35 minutes

total time: 35 minutes

Try this flavorful salad. Its a pretty easy recipe even if your not a great chef!

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Seared Salmon with Green Peppercorn Sauce

A simple sauce made with green peppercorns, lemon juice and butter served on top of seared salmon makes this a quick and easy recipe . Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Look for them near the capers in most supermarkets. Serve with smashed red potatoes and sautéed kale.

4 servings

Active Time: 15 minutes

Total Time: 15 minutes

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Am Berry Smoothie

Been wondering  what to do with all of those frozen berries in your freezer, try this nutritious smoothie recipe to  jump-start your day.  It provides vitamin C, fiber, potassium and soy protein.

3 servings, 1 cup each

Active Time: 5 minutes

Total Time: 5 minutes

INGREDIENTS

• 1 1/4 cups orange juice, preferably calcium-fortified
• 1 banana
• 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
• 1/2 cup low-fat silken tofu, or low-fat plain yogurt
• 1 tablespoon sugar, or Splenda Granular (optional)

PREPARATION

1. Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

Nutrition

Per serving: 139 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Fiber (16% dv).

Carbohydrate Servings: 2

Exchanges: 2 fruit, 1/2 low-fat milk

(Source: blog.madsweat.com)

Instead of reaching for that holiday candy, try an Rx Meal bar instead! Not only do they taste great, but they will help curb your hunger and feed your body the protein and nutrients it needs!

(Source: blog.madsweat.com)

Potato-Pear Latkes

It’s easy to make crispy Latkes for Hanukkah without oodles of oil. Adding shredded pears to the traditional potato mixture gives the latkes a hint of sweetness; a touch of fresh sage provides an herbal note that goes well with most holiday meals. Serve the latkes topped with a dollop of low-fat sour cream or enjoy them plain.

6 servings, 2 latkes each

Active Time: 35 minutes

Total Time: 55 minutes

INGREDIENTS

• 1 pound Yukon Gold potatoes, shredded
• 1 large firm (slightly underripe) pear, shredded
• 2 6-inch-square pieces matzo, crushed
• 1 medium shallot, finely chopped
• 2 teaspoons finely chopped fresh sage
• 1 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 large egg, lightly beaten
• 3 tablespoons canola oil, divided

PREPARATION

1. Toss potatoes, pear and matzo in a large bowl and let stand, stirring once or twice, until the matzo is softened, about 20 minutes. Stir in shallot, sage, salt and pepper. Add egg and stir to coat.
2. Place a baking sheet in the oven; preheat to 200°F.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook 4 latkes at a time, using 1/4 cup lightly packed potato-pear mixture for each. Press with the back of a spatula to flatten into a 3-inch cake. Cook until crispy and golden, 2 to 3 minutes per side. Transfer to the baking sheet in the oven to keep warm. Repeat with two more batches of the remaining potato mixture and oil, reducing the heat as necessary to prevent burning.

Nutrition

Per serving: 189 calories; 8 g fat ( 1 g sat , 5 g mono ); 31 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 401 mg sodium; 429 mg potassium.

Nutrition Bonus: Vitamin C (27% daily value).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/2 fruit, 1 1/2 fat

eatingwell.com

(Source: blog.madsweat.com)

Midori Salmon

Miso sauces have recently moved out of Japan and into the global culinary landscape—and why not? Here, the fermented bean paste, familiar as a soup base, becomes a sweet, delicious glaze, turning a simple roast salmon into an international sensation.

6 servings

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS

• 1/3 cup white miso, (see Ingredient note)
• 1 large egg yolk
• 1 tablespoon sugar
• 1 tablespoon sake, (see Ingredient Note)
• 1 tablespoon mirin
• 1 teaspoon matcha, (see Note), optional
• 3 tablespoons water
• 1 1/2 pounds salmon fillet, (about 1 inch thick), cut into 6 portions
• Lemon wedges

PREPARATION

1. Place miso in a small double boiler. Whisk in egg yolk, sugar, sake, mirin and matcha, if using, until smooth. Cook over simmering water, whisking, until the mixture begins to thicken, about 2 minutes. Gradually whisk in water and continue whisking until the sauce is thick enough to coat the back of a spoon, about 4 minutes. Scrape into a bowl and set aside.
2. Preheat broiler. Line a baking sheet with foil and coat with cooking spray.
3. Arrange salmon, skin-side down, on the prepared baking sheet. Dip your fingers into cold water and lightly moisten the top of the fish. Broil the salmon 4 to 6 inches from the heat source until just cooked through, 6 to 8 minutes, depending on the thickness of the fish.
4. Remove the salmon from the broiler. Put 1 tablespoon of the miso sauce over each portion, spreading evenly. Return the salmon to the broiler and continue cooking, shifting the baking sheet as necessary, until the salmon is cooked through and the topping is lightly browned, about 1 minute. Serve with lemon wedges.

TIPS & NOTES

• Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 days.
• Ingredient Notes:Miso: Fermented bean paste made from barley, rice or soybeans used in Japanese cooking to add flavor to dishes such as soups, sauces and salad dressings. A little goes a long way because of its concentrated, salty taste. Miso is available in different colors, depending on the type of grain or bean and how long it’s been fermented. In general, the lighter the color, the more mild the flavor. It will keep, in the refrigerator, for more than a year.
• Sake: A dry rice wine generally available where wines are sold. Junmai, a special designation for sake, denotes sake brewed from rice that has been milled less than other special-designation sakes. More pure than other sakes, junmai has no distilled alcohol added. It is characterized by a well-rounded, rich flavor and body and more acidity than most sakes.
• Note: Matcha is an emerald-green powder made by grinding the older, carefully protected leaves of a Japanese tea plantation’s oldest bushes. Some online sources are www.uptontea.com and www.edenfoods.com.

NUTRITION

Per serving: 211 calories; 10 g fat ( 2 g sat , 4 g mono ); 82 mg cholesterol; 8 g carbohydrates; 2 g added sugars; 18 g protein; 0 g fiber; 465 mg sodium; 294 mg potassium.

Nutrition Bonus: Selenium (47% daily value), omega-3s.

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate, 2 medium-fat meat

(Source: blog.madsweat.com)

Try something New With Those Thanksgiving Leftovers

Crispy Turkey Tostadas

Shredded leftover turkey tops homemade tostadas in this Tex-Mex favorite. Making your own tostada shells from fresh corn tortillas is easier than you might think—crisp them up in the oven while you prepare the toppings. Choose either regular petite diced tomatoes or those with added jalapeños, depending on your inclination for spicy food. Serve with black beans, rice and extra salsa or hot sauce on the side.

4 servings, 2 tostadas each

Active Time: 35 minutes

Total Time: 35 minutes

INGREDIENTS

• 1 14-ounce can petite diced tomatoes, preferably with jalapeños
• 1 medium onion, thinly sliced
• 3 cups shredded cooked turkey, or chicken (12 ounces; see Tip)
• 8 corn tortillas
• Canola or olive oil cooking spray
• 1 avocado, pitted
• 1/4 cup prepared salsa
• 2 tablespoons reduced-fat sour cream
• 2 tablespoons chopped fresh cilantro
• 1 cup shredded romaine lettuce
• 1/2 cup shredded Monterey Jack cheese

PREPARATION

1. Position racks in the upper and lower thirds of the oven; preheat to 375°F.
2. Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey (or chicken) and cook until heated through, 1 to 2 minutes.
3. Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
4. Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
5. To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey (or chicken) mixture, lettuce and cheese.

TIPS & NOTES

• Tip: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

NUTRITION

Per serving: 397 calories; 15 g fat ( 5 g sat , 7 g mono ); 86 mg cholesterol; 34 g carbohydrates; 33 gprotein; 8 g fiber; 621 mg sodium; 709 mg potassium.

Nutrition Bonus: Calcium, Magnesium, Potassium, Vitamin A & Vitamin C (20% daily value), Iron (15% dv).

Carbohydrate Servings: 2

(Source: blog.madsweat.com)

Roast Chicken & Sweet Potatoes

Caramelized sweet potatoes and red onion are the bed for chicken thighs that cook up fast in a very hot oven—perfect for a quick healthy chicken dinner. Serve with a fall salad of mixed greens, sliced apples and blue cheese.4 servings

4 servings

Active Time: 15 minutes

Total Time: 45 minutes

INGREDIENTS

• 2 tablespoons whole-grain or Dijon mustard
• 2 tablespoons chopped fresh thyme or 2 teaspoons dried
• 2 tablespoons extra-virgin olive oil, divided
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 1/2-2 pounds bone-in chicken thighs, skin removed
• 2 medium sweet potatoes, peeled and cut into 1-inch pieces
• 1 large red onion, cut into 1-inch wedges

PREPARATION

1. Position rack in lower third of oven; preheat to 450°F. Place a large rimmed baking sheet in the oven to preheat.
2. Combine mustard, thyme, 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small bowl; spread the mixture evenly on chicken.
3. Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables.
4. Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and an instant-read thermometer inserted into a chicken thigh registers 165°F, 30 to 35 minutes.

Nutrition

Per serving: 408 calories; 17 g fat ( 4 g sat , 9 g mono ); 86 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 27 g protein; 5 g fiber; 554 mg sodium; 636 mg potassium.

Nutrition Bonus: Vitamin A (449% daily value), Vitamin C (44% dv), Zinc (20% dv), Potassium (19% dv), Iron (16% dv)

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 1/2 vegetable, 4 1/2 lean meat, 1 1/2 fateatingwell.com

(Source: blog.madsweat.com)

Fitness Fuel: Good Eats for Fitness Peeps

Fish and chips are traditionally sold wrapped in paper to soak up all the grease—not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with: Coleslaw and malt vinegar or lemon wedges.

4 servings

Active Time: 25 minutes

Total Time: 45 minutes

INGREDIENTS

• Canola or olive oil cooking spray
• 1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
• 4 teaspoons canola oil
• 1 1/2 teaspoons Cajun or Creole seasoning, divided
• 2 cups cornflakes
• 1/4 cup all-purpose flour
• 1/4 teaspoon salt
• 2 large egg whites, beaten
• 1 pound cod, (see Tip) or haddock, cut into 4 portions

PREPARATION

1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

TIPS & NOTES

• Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

NUTRITION

Per serving: 325 calories; 5 g fat ( 0 g sat , 3 g mono ); 43 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 24 g protein; 3 g fiber; 331 mg sodium; 955 mg potassium.

Nutrition Bonus: Vitamin C (58% daily value), Potassium (27% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 3 lean meat

eatingwell.com

(Source: blog.madsweat.com)

Fitness Fuel: Good Eats for Fitness Peeps

Traditional pulled pork is barbecued, which gives it a smoky flavor. But the slow cooker happens to be the absolute easiest way to cook pulled pork—and you can get a hint of smoke by adding chipotle chile. Serve the pulled pork with potato salad, collard greens and grits. Or make it into a sandwich and serve it on a bun with coleslaw.

8 servings, about 1 cup each

Active Time: 1 hour

Total Time: 5-9 hours

INGREDIENTS

• 1 tablespoon extra-virgin olive oil
• 3 large onions, thinly sliced
• 1/3 cup raw cane sugar, such as Demerara or turbinado (see Notes)
• 4 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon freshly ground pepper
• 1/2 teaspoon salt
• 1/3 cup cider vinegar
• 1 cup chili sauce, such as Heinz
• 1 1/2-3 teaspoons minced chipotle chile in adobo sauce (see Notes)
• 3 pounds boneless pork shoulder or blade (butt) roast, trimmed

PREPARATION

1. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until they begin to soften, 3 to 6 minutes. Add sugar and continue to cook, stirring constantly, until the onions are golden brown, 6 to 8 minutes more. Add garlic, oregano, pepper and salt and cook, stirring, for 1 minute. Add vinegar and bring to a boil. Cook until mostly evaporated, 30 seconds to 1 minute. Remove from the heat and stir in chili sauce and chipotle to taste.

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Fitness Fuel: Good Eats for Fitness Peeps

A simple sauce of piquant green peppercorns, lemon juice and butter top this seared salmon recipe. Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Look for them near the capers in most supermarkets. Serve with smashed red potatoes and sautéed kale.

4 servings

Active Time: 15 minutes

Total Time: 15 minutes

INGREDIENTS

• 1 1/4 pounds wild salmon fillet (see Tip), skinned and cut into 4 portions
• 1/4 teaspoon plus a pinch of salt, divided
• 2 teaspoons canola oil
• 1/4 cup lemon juice
• 4 teaspoons unsalted butter, cut into small pieces
• 1 teaspoon green peppercorns in vinegar, rinsed and crushed

PREPARATION

1. Sprinkle salmon pieces with 1/4 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just opaque in the center, gently turning halfway, 4 to 7 minutes total. Divide among 4 plates. Remove the pan from the heat and immediately add lemon juice, butter, peppercorns and the remaining pinch of salt; swirl the pan carefully to incorporate the butter into the sauce. Top each portion of fish with sauce (about 2 teaspoons each).

TIPS & NOTES

• Tips: Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
• To skin salmon, place fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

NUTRITION

Per serving: 226 calories; 11 g fat ( 4 g sat , 4 g mono ); 76 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 28 g protein; 0 g fiber; 269 mg sodium; 543 mg potassium.

Nutrition Bonus: Potassium (16% daily value), omega-3s.

Carbohydrate Servings: 0

Exchanges: 4 1/2 lean meat, 1 fat

eatingwell.com

(Source: blog.madsweat.com)