Healthy Turkey or Veggie Meat Loaf
Having trouble finding tasty, lean protein dish for dinner. This flavorful meat loaf can be made with lean ground turkey or “meatless” ground meat (from soy or seitan/wheat). Have it for dinner one night and in a whole wheat pita pocket with lettuce and mustard for lunch the next day.
1 pound Ground Turkey Breast
2/3 cup Minced Onions
1 tablespoon Minced Garlic
2/3 cup Diced Green Peppers
2/3 cup Diced Carrots
2/3 cup Diced Celery
2/3 cup Minced Parsley
½ cup Quick Cooking Oatmeal
½ cup Whole Wheat Bread Crumbs
4 tablespoons Tomato Paste
2 ½ tablespoons Dijon Mustard
2 tablespoons Worcestershire
½ tablespoon Low Sodium Soy Sauce
1 tablespoon Thyme
¼ tablespoon Black Pepper
3 Egg Whites
Tabasco to Taste
½ cup tomato sauce
In a mixing bowl, combine all ingredients until well mixed. Spray meatloaf pan with olive or canola oil spray. Pour turkey mixture in pan. Bake 45 minutes covered, at 375 degrees. Bake 25 minutes uncovered at 375 degrees. Remove Meatloaf from oven let rest for 20 minutes before slicing.
Nutrition Facts Per Serving (with turkey)
Calories 344Fat (g)14Saturated Fat (g)3.5Cholesterol (mg)-Sodium (mg)-Carbohydrate (g)21Fiber (g)3.5Protein (g)32Calcium (mg)-
Nutrition Facts Per Serving (with ground veggie soy “meat”)
Calories 283Fat (g)2Saturated Fat (g)0Cholesterol (mg)-Sodium (mg)-Carbohydrate (g)30Fiber (g)11Protein (g)39Calcium (mg)-
Margarita Shrimp Salad
Blend the flavor of a margarita - tequila, orange and lime - then toss in diced avocado, fresh shrimp and sliced red onion, spiked with a creamy, spicy sour cream dressing.
Makes: 4 servings, about 2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
- 1 pound medium shrimp, (30-40 per pound), peeled and deveined
- 1/4 cup tequila
- 2 teaspoons freshly grated orange zest
- 1 teaspoon freshly grated lime zest
- 1/2 teaspoon salt
- 1/4 cup thinly slivered red onion
- Creamy Lime-Chile Dressing, (recipe follows)
- 4 cups torn romaine lettuce
- 2 medium endives, cored and torn into pieces (2 cups)
- 1 orange, peeled and cut into segments
- 2 ripe Hass avocados, peeled, pitted and cut into 1/2-inch cubes
- 1 tablespoon lime juice, (see Tip)
- 1 tablespoon extra-virgin olive oil
- Lime wedges
- Toss shrimp, tequila, orange zest, lime zest and salt in a medium bowl. Cover and marinate in the refrigerator for 10 minutes, stirring occasionally. Place onion in a small bowl, cover with cold water and some ice; let stand for 10 minutes, or until ready to use.
- Meanwhile, make Creamy Lime-Chile Dressing.
- Toss romaine, endive, orange segments and the drained onion in a large bowl. Add the dressing and toss to coat. Divide among 4 plates. Toss avocados with lime juice and divide among the salads.
- Drain the shrimp, reserving the marinade. Heat oil in a large skillet over medium-high heat. Add the shrimp and sauté until pink and firm, 2 to 3 minutes. Divide among the salads. Add the reserved marinade to the pan and bring to a boil, stirring; spoon over shrimp. Serve with lime wedges for squeezing.
Per serving: 407 calories; 22 g fat ( 4 g sat , 12 g mono ); 181 mg cholesterol; 22 g carbohydrates; 27 gprotein; 10 g fiber; 633 mg sodium; 1021 mg potassium.
Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (80% dv), Potassium (51% dv), Folate (42% dv), Fiber (39% dv), Iron (25% dv), Magnesium (22% dv), Calcium (15% dv).
Thai Red Curry Shrimp
Time: 40 minutes Prep Pointer: Sautéing curry paste in the coconut “cream” maximizes its flavor. Serve with Ginger-Garlic Green Beans: Cook 12 ounces trimmed green beans in boiling water 5 minutes or until crisp-tender. Drain and plunge beans into ice water; drain. Heat 1 teaspoon canola oil in a large skillet over medium-high heat. Add 2 teaspoons minced peeled fresh ginger and 1 teaspoon minced garlic; sauté 1 minute. Add beans, ¼ teaspoon salt, and ¼ teaspoon black pepper; cook 2 minutes or until heated.
Yield: 4 servings
1 3/4 cups water
1 cup uncooked jasmine rice
2 teaspoons butter
1/4 teaspoon kosher salt
1 1/4 pounds large shrimp, peeled and deveined
1 (14-ounce) can light coconut milk
1 tablespoon red curry paste
1 1/2 tablespoons fish sauce
4 teaspoons dark brown sugar
1 red bell pepper, seeded and thinly sliced
2 teaspoons fresh lime juice
1. Bring first 4 ingredients to a boil in a saucepan. Cover, reduce heat, and simmer 15 minutes. Remove from heat; let stand 10 minutes. Fluff with a fork.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add shrimp; sauté 3 minutes or until done. Remove shrimp from pan; keep warm. Spoon coconut cream (the thick part from top of the can) into pan using a slotted spoon. Add curry paste; cook 2 minutes or until liquid almost evaporates, stirring constantly.
3. Stir in remaining coconut milk, fish sauce, and sugar. Reduce heat to medium; simmer 10 minutes or until sauce thickens, stirring frequently. Add bell pepper; toss to coat. Increase heat to medium-high; cook 5 minutes or until crisp-tender. Add shrimp; cook 1 minute or until thoroughly heated. Remove from heat; stir in lime juice. Spoon 1 cup rice onto each of 4 plates; top each serving with 1 cup shrimp mixture.
Amount per serving
Saturated fat: 6.7g
Monounsaturated fat: 0.9g
Polyunsaturated fat: 1.1g
"If a food product has to convince you that it’s healthy, it probably isn’t."
BuiltLean.com- 7 Shocking Facts About Food Industry Marketing You Must Know (via hungryrunner)
Chipotle Turkey Chili
Quick and easy to put together and tastes Sooo Good!
Active Time: 10 minutes
Total Time: less than 60 min
1 teaspoon vegetable oil
1 (20-ounce) package JENNIE-O® Lean Ground Turkey
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
- 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
- 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.
- Place a baking sheet in the oven; preheat to 200°F.
- 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.
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
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.
Active Time: 25 minutes
Total Time: 25 minutes
- 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
- 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.
- Preheat broiler. Line a baking sheet with foil and coat with cooking spray.
- 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.
- 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.
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
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
- 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
- Position racks in the upper and lower thirds of the oven; preheat to 375°F.
- 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.
- 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.
- Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
- 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.
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
All of last weeks posts in one easy to find location:
- Workout of the week Weight loss for beginners 15 Minute Mad Gut Buster Workout
- What’s Hot & What’s Not in Fitness. Products We Love or Don’t The new Fitbit
- Monday Motivation… Photo
- Health and Fitness Newsroom FDA probes deaths for links to Monster energy drink
- Tone Up Tuesday: Moves To Help You Improve Standing Dumbbell PNF
- LOL FIT… Photo
- 14-year-old girl died of cardiac arrest after drinking two cans of Monster Energy drink
- Lolo Jones named to U.S. bobsled team
- Set Your Goals Ridiculously High!… Photo
- Two great infographics about nutrition
- New Product Announcement Supplement RX
- Weekend Workout Core Metabolic Circuit
- Fitness Fuel: Good Eats for Fitness Peeps: Oven-Fried Fish & Chips
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.
Active Time: 25 minutes
Total Time: 45 minutes
- 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
- 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.
- 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.
- 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.
- 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.
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