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Turkey Burgers with Cranberry-Peach Chutney

Fitness Fuel: Good Eats for Fitness Peeps

Turkey Burgers with Cranberry-Peach Chutney

Enjoy the flavors of Thanksgiving all year long in this dressed-up turkey burger. Purchase ground turkey breast versus ground turkey—the white meat is much lower in calories and fat. Grilling the burgers makes for an added boost of flavor. Serve with vegetable chips and red grapes.

Ingredients


  • 1 pound
    ground turkey breast
  • large egg white
  • 1/4 teaspoonsalt
  • 1/4 teaspoonfreshly ground black pepper
  • Cooking spray
  • lettuce leaves
  • (1 1/2-ounce) whole wheat hamburger buns
  • Cranberry-Peach Chutney
  1. Preparation
  2.  Combine turkey and next 3 ingredients. Divide turkey mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.
  3.  Heat a large nonstick skillet over medium heat; coat pan with cooking spray. Add patties; cook 3 to 4 minutes on each side or until a thermometer registers 165°.
  4.  Place 1 lettuce leaf on bottom half of each bun; top each with 1 burger. Spread 2 tablespoons Cranberry-Peach Chutney on inside of each bun top; place each on top of 1 burger.

Cooking Light

(Source: blog.madsweat.com)

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Salmon with Roasted Asparagus and Lemon-Caper Sauce

Fitness Fuel: Good Eats for Fitness Peeps

Salmon with Roasted Asparagus and Lemon-Caper Sauce

Ingredients 


  • 2 tablespoons fresh lemon juice
  • 2 tablespoons minced red onion
  • 1 tablespoon olive oil
  • 1 tablespoon drained capers, chopped
  • 1 teaspoon chopped fresh thyme
  • 1/2 teaspoon grated lemon peel
  • 1 1 1/2-pound skinless salmon fillet (1 1/4 to 1 1/2 inches thick)
  • 1 pound asparagus, trimmed
  • 1 tablespoon extra-virgin olive oil

Preparation 

Whisk first 6 ingredients in small bowl to blend. Season sauce with salt and pepper. Preheat oven to 450°F. Cut three 1/2-inch-deep slits crosswise in top of salmon (as if dividing into 4 equal pieces but do not cut through). Arrange asparagus in even layer on rimmed baking sheet. Drizzle with oil and turn to coat. Sprinkle with salt and pepper. Place salmon atop asparagus; sprinkle with salt and pepper. Roast until salmon is just opaque in center, about 20 minutes.

Transfer asparagus and salmon to platter. Spoon sauce over salmon. Cut into 4 pieces along slits and serve.

Nutrition

Per serving: calories, 336; total fat, 18 g; saturated fat, 3 g; cholesterol, 96 mg



(Source: blog.madsweat.com)

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Berry Stuffed French Toast

Fitness Fuel: Good Eats For Mother’s Day

Make this for mom and show her you care! This twist on an old French favorite increases the antioxidants, vitamins, minerals, and fiber. It’ll start both your day off right.

Berry Stuffed French Toast

Ingredients:  

2 ounces low-fat cottage cheese, drained
¼ teaspoon vanilla extract
2 slices whole wheat bread
2 ounces fresh blueberries
1/2 cup egg whites, whipped slightly
2 tablespoons skim milk
1 pinch cinnamon
Orange zest
Non-stick spray  

Instructions:

In a bowl, blend cottage cheese and vanilla. Spread on one side of bread. Scatter blueberries on top of cottage cheese. Cover with the other slice of bread, making a sandwich. In a shallow bowl, lightly whip egg whites. Mix in skim milk and cinnamon. Carefully dip both sides of sandwich in egg whites, holding the sandwich together. Spray pan lightly with non-stick spray and heat pan over medium heat. When warm, place sandwich in and when browned on both sides, remove from pan. Slice in half. Sprinkle with more berries if desired.

Cookware: 

1 medium non-stick pan

Nutrition Facts (per serving) 

Calories  278 Fat (g)4Saturated Fat (g)1Cholesterol (mg)-Sodium (mg)-Carbohydrate (g)39Fiber (g)5Protein (g)24Calcium (mg)-

(Source: blog.madsweat.com)

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Fitness Fuel: Good Eats for Fitness Peeps

Blackened Chicken and Grilled Avocado Tacos Happy Cinco De Mayo   

A little something to go with your cervezas and margaritas

The avocado will dry slightly in the pan, intensifying its flavor. Choose a ripe but firm avocado so it will hold its shape as it cooks. For a piquant variation, try adding a blend of 1 1/2 teaspoons of Hungarian hot paprika and 1 1/2 teaspoons of smoked Spanish paprika to the spice rub for a more intense flavor.

Ingredients

  • (6-ounce) skinless, boneless chicken breast halves
  • 1 tablespoon paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 3/4 teaspoon sugar
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground red pepper
  • 1 tablespoon fresh lime juice 
  • ripe peeled avocado, cut into 16 slices 
  • Cooking spray
  • (6-inch) corn tortillas 
  • 2 cups shredded romaine lettuce 
  • 1 cup bottled low-sodium salsa (such as Green Mountain Gringo) 
  • 1/4 cup fat-free sour cream 
  • 1/4 cup finely chopped red onion

Preparation 

  1. Place chicken between 2 sheets of plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Combine paprika and next 7 ingredients (through pepper) in a small bowl. Sprinkle paprika mixture evenly over chicken; let stand 10 minutes.
  2. Combine juice and avocado in a medium bowl, tossing to coat. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Grill avocado 2 minutes on each side or until well marked; remove from pan.
  3. Place chicken in pan. Cook 4 minutes on each side or until done. Let chicken stand 5 minutes; cut chicken crosswise into (1/4-inch-thick) slices.
  4. Warm tortillas according to package directions. Divide the chicken evenly among tortillas; top each with 2 avocado slices, 1/4 cup lettuce, 2 tablespoons salsa, 1 1/2 teaspoons sour cream, and 1 1/2 teaspoons onion.

Nutritional Information

Amount per serving
  • Calories: 423
  • Calories from fat: 25%
  • Fat: 11.6g
  • Saturated fat: 3g
  • Monounsaturated fat: 5.1g
  • Polyunsaturated fat: 2.6g
  • Protein: 45.2g
  • Carbohydrate: 38g
  • Fiber: 5.7g
  • Cholesterol: 100mg
  • Iron: 3mg
  • Sodium: 675mg
  • Calcium: 158mg

(Source: blog.madsweat.com)

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Fitness Fuel: Roasted Sweet Potato Wedges

Goes well with just about anything… chicken, turkey burgers, or just by themselves

Ingredients:  

2 tablespoons olive oil
3 tablespoons brown sugar
1/4 teaspoon ground nutmeg
Kosher salt and pepper
4 pounds small sweet potatoes, each peeled and cut into 8 wedges
8 sprigs thyme

Preparation:

Heat oven to 400° F.

In a large bowl, combine the oil, sugar, nutmeg, 1 teaspoon salt, and 1/2 teaspoon pepper. Add the sweet potato wedges and toss to coat.

Transfer to a large rimmed baking sheet and arrange in a single layer. Scatter the thyme over the top and roast, turning once, until the edges are dark brown and the wedges are crisp, about 1 hour.

Make-Ahead Note: The sweet potatoes can be cut and seasoned up to 2 hours before cooking.


  Servings Per Recipe: 4  Serving Size: 1 serving

Amount Per Serving

  Calories91.8  Total Fat2.7 g     Saturated Fat0.5 g     Polyunsaturated Fat0.7 g     Monounsaturated Fat1.3 g  Cholesterol0.0 mg  Sodium180.7 mg  Potassium136.5 mg  Total Carbohydrate16.1 g     Dietary Fiber2.0 g     Sugars0.0 g  Protein1.1 g

(Source: blog.madsweat.com)

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Health and Fitness News Room: For all you Nutella Fans

SPREAD THE WEALTH

Nutella’s $3M settlement over health claims could mean cash in your pocket

 Friday, April 27, 2012

If you bought Nutella thinking the chocolate hazelnut spread was good for you, you can get $4 back.

That’s thanks to a San Diego woman who sued the makers of the gooey treat for promoting it as a healthy breakfast option.

Ferrero, the Italian company that also owns Ferrero Rocher chocolates and Tic Tac breath mints, has agreed to settle with Athena Hohenberg for $3.05 million — $2.5 million of which will be split among consumers. The initial agreement was reached in January. The deal is expected to be finalized by the courts in July.

Contacted by The Daily, Hohenberg declined to comment.

In her suit, filed in February 2011, Hohenberg said that she had been regularly serving Nutella to her 4-year-old for breakfast. She said she “was shocked to learn” that it “was the next best thing to a candy bar.” She sought an order to stop Nutella from marketing itself as “healthy” and “balanced nutrition.”

“Defendant’s claims regarding Nutella are also false and misleading because they omit that Nutella contains over 55 percent processed sugar, the consumption of which has been shown to cause type 2 diabetes and other serious health problems,” the suit said.

Particularly popular in Europe, especially Italy, Nutella is a breakfast and snack staple. Creative home cooks have been known to use it as a substitute in recipes for chocolate-banana crepes or chocolate thumbprint cookies. Basketball star Kobe Bryant formerly served as the spread’s spokesman. It even has its own fan-started “World Nutella Day.”

The chocolate topping is made with sugar, palm oil and hazelnuts. A few tablespoons of Nutella contain about 200 calories, 11 grams of fat (3.5 grams saturated) and 21 grams of sugar. According to Consumerist.com, “That’s comparable to a Three Musketeers candy bar.”
In the United Kingdom, about 30 complaints were filed over a television commercial promoting Nutella as a family-friendly breakfast food. Britain’s Advertising Standards Authority declined to take any action.

But under its agreement with Hohenberg, Ferrero agreed to modify the Nutella label and certain marketing statements in the United States about the product. The company will also create new television ads and change its website.

The nationwide settlement affects U.S. consumers who bought Nutella between Jan. 1, 2008, and Feb. 3, 2012. In California, the Nutella has to have been bought between Aug. 1, 2009, and Jan. 23, 2012. Disgruntled customers who file a claim can get $4 per jar, with a maximum allowance of five jars, or $20, per household.

To file a claim, visit www.nutellaclassactionsettlement.com.

Kayleen.Schaefer@thedaily.com
@kayleener

(Source: blog.madsweat.com)

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Good Eats: Shrimp Fried Rice

  • This dish is best if you use day-old rice. Cook it and spread in a single layer on a baking sheet to cool completely. Then refrigerate overnight to allow it to lose any 

    Yield: Serves 4 (serving size: about 2 cups)Total: 31 Minutes
    • Ingredients

      1 cup broccoli florets 
    • 7 teaspoons canola oil, divided
    • medium red bell pepper, cut into thin strips
    • medium yellow bell pepper, cut into thin strips
    • 1 cup sugar snap peas, trimmed and halved crosswise
    • 1 tablespoon grated peeled fresh ginger
    • 1 cup cooked long-grain white rice, chilled
    • 1 tablespoon dark sesame oil
    • 12 ounces peeled and deveined medium shrimp 
    • 1 1/2 cups frozen edamame, thawed
    • 1/4 cup lower-sodium soy sauce
    • 1 1/2 tablespoons rice vinegar
    • 1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
    • 1/4 cup thinly diagonally sliced green onions 
    • Preparation

      1. 1. Steam broccoli 4 minutes or until crisp-tender; set aside. Heat a large skillet or wok over medium-high heat. Add 1 teaspoon canola oil to pan. Add bell peppers and sugar snap peas to pan, and stir-fry for 2 minutes. Place vegetable mixture in a large bowl. Add remaining 2 tablespoons canola oil to pan; swirl to coat. Add ginger, and stir-fry for 10 seconds. Add rice, and stir-fry for 5 minutes or until rice is lightly browned. Remove rice mixture from pan, and add rice to bowl with the vegetable mixture.
      2. 2. Wipe the pan with paper towels. Return pan to medium-high heat. Add sesame oil to pan; swirl to coat. Add shrimp; stir-fry 1 minute. Add edamame; stir-fry 1 minute. Stir in soy sauce, vinegar, and Sriracha; bring to a boil. Cook for 3 minutes or until liquid thickens slightly. Add vegetable mixture and green onions; stir to combine. Cook for 1 minute or until thoroughly heated, stirring frequently. Serve immediately.

      Nutritional Information


      Amount per serving
      • Calories: 368
      • Fat: 15.7g
      • Saturated fat: 1.5g
      • Monounsaturated fat: 6.9g
      • Polyunsaturated fat: 4.5g
      • Protein: 26.6g
      • Carbohydrate: 27.1g
      • Fiber: 5.8g
      • Cholesterol: 129mg
      • Iron: 4.7mg
      • Sodium: 560mg
      • Calcium: 122mg

(Source: Cooki)

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Good Eats: Miso Chicken

Ingredients


  • 1/4 cup
    rice vinegar
  • 3 tablespoonslower-sodium soy sauce
  • 2 1/2 tablespoonshoney
  • 1 1/2 tablespoonswhite miso
  • 1 1/2 teaspoonschile paste (such as sambal oelek)
  • 2 tablespoonsminced fresh garlic
  • 2 tablespoonsdark sesame oil, divided
  • (6-ounce) skinless, boneless chicken breast halves
  • 2 tablespoonschopped fresh cilantro (optional)
  • Preparation 
  •  Combine first 6 ingredients, stirring well with a whisk. Stir in 1 tablespoon oil. Place chicken in a zip-top plastic bag. Add vinegar mixture; seal. Marinate in refrigerator for 1 hour, turning once.
  • 2. Preheat oven to 400°.
  • 3. Remove chicken from bag; reserve marinade. Place marinade in a small, heavy saucepan over medium heat; bring to a boil. Boil 2 minutes or until syrupy, stirring frequently. Remove from heat; divide mixture in half. Heat a large ovenproof skillet over medium-high heat. Add remaining 1 tablespoon oil; swirl. Add chicken; sauté 4 minutes. Turn chicken over; brush chicken with half of marinade mixture. Place pan in oven; bake at 400° for 6 minutes or until done. Remove chicken from oven; brush with remaining half of marinade mixture, turning to coat. Sprinkle with cilantro, if desired.

Nutritional Information

Amount per serving
  • Calories: 314
  • Fat: 9.1g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 3.5g
  • Protein: 41.5g
  • Carbohydrate: 15.7g
  • Fiber: 1.3g
  • Cholesterol: 99mg
  • Iron: 1.9mg
  • Sodium: 608mg
  • Calcium: 29mg
If you can’t find miso, substitute 2 teaspoons anchovy paste and 1 teaspoon tahini instead. With miso, the darker the color, the more pronounced the salty flavor.

(Source: blog.madsweat.com)

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Good Eats: Mediterranean Chicken Salad Pitas

Ingredients


  • 1 cup
     plain whole-milk Greek yogurt (such as Fage Total Classic)
  • 2 tablespoons lemon juice 
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon crushed red pepper
  • 3 cups chopped cooked chicken
  • 1 cup chopped red bell pepper (about 1 large) 
  • 1/2 cup chopped pitted green olives (about 20 small)
  • 1/2 cup diced red onion 
  • 1/4 cup chopped fresh cilantro 
  • (15-ounce) can no-salt-added chickpeas (garbanzo beans), rinsed and drained
  • (6-inch) whole wheat pitas, cut in half
  • 12 Bibb lettuce leaves
  • (1/8-inch-thick) slices tomato, cut in half 
  1. Preparation
  2. 1. Combine first 4 ingredients in a small bowl; set aside. Combine chicken and next 5 ingredients (through chickpeas) in a large bowl. Add yogurt mixture to chicken mixture; toss gently to coat. Line each pita half with 1 lettuce leaf and 1 tomato piece; add 1/2 cup chicken mixture to each pita half

Nutritional Information

  1. Amount per serving
    • Calories: 404
    • Calories from fat: 23%
    • Fat: 10.2g
    • Saturated fat: 3.8g
    • Monounsaturated fat: 4g
    • Polyunsaturated fat: 1.5g
    • Protein: 33.6g
    • Carbohydrate: 46.4g
    • Fiber: 6g
    • Cholesterol: 66mg
    • Iron: 3.4mg
    • Sodium: 575mg
    • Calcium: 110mg

(Source: blog.madsweat.com)

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Good Eats

Beef and Broccoli with White Rice

Image Detail

Ingredients
½ lb. lean round steak, thinly sliced
2 Tbsp soy sauce
1 Tbsp dry sherry
2 Tbsp water
2 Tbsp cornstarch
1 tsp. oil
½ cup sliced celery
¼ cup chopped onion
1 clove garlic, minced
1 cup broccoli flowerets and short stems
¼ cup water
2 Tbsp each cornstarch and water

Preparation
Marinate beef in mixture of soy sauce, sherry, water and cornstarch for one hour at room temperature. When ready to serve, heat oil in large non-stick frying pan or wok until very hot. Brown celery, onion and garlic; remove beef from marinade (save the marinade) and brown quickly on both sides. Remove beef and vegetables and keep warm. Add broccoli to frying pan along with ¼ cup water. Cover and steam just until fork tender. Return beef and vegetables and keep warm. Mix water and cornstarch, add to reserved marinade, shake well, pour into pan, cook and stir until thick. Follow instructions for long grain white rice and serve this on top. 2 servings and 1/3 cup of rice.

Serving size: ½ cup mixture on ½ cup rice
 
Nutrition Facts 
(per serving)

(Source: blog.madsweat.com)

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Good Eats

15-Minute Chicken Dishes

No time to cook? No problem. Try this easy chicken dish. Its perfect to serve on even the busiest days

Chicken Scaloppine over Broccoli Rabe

Chicken Scaloppine over Broccoli Rabe

Yield: 4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture

Ingredients


  • Preparation
    1 tablespoon
     olive oil 
  • 1/3 cup Italian-seasoned breadcrumbs 
  • 1/4 teaspoon black pepper
  • (6-ounce) skinless, boneless chicken breast cutlets 
  • 1/2 cup dry white wine 
  • 1/2 cup fat-free, less-sodium chicken broth 
  • 3 tablespoons fresh lemon juice 
  • 1 teaspoon butter 
  • 1 pound broccoli rabe (rapini), cut into 3-inch pieces 
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons capers, rinsed and drained
  • lemon slices (optional) 
  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
  3. Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.

Nutritional Information

Amount per serving
  • Calories: 318
  • Calories from fat: 21%
  • Fat: 7.4g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 1g
  • Protein: 44.3g
  • Carbohydrate: 14g
  • Fiber: 3.9g
  • Cholesterol: 101mg
  • Iron: 2.9mg
  • Sodium: 577mg
  • Calcium: 102mg

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Good Eats: Walnut and Rosemary Oven-Fried Chicken

Yield: 4 servings (serving size: 1 cutlet)
Total: 30 Minutes

Ingredients

  • 1/4 cup low-fat buttermilk 
  • 2 tablespoons Dijon mustard 
  • (6-ounce) chicken cutlets 
  • 1/3 cup panko (Japanese breadcrumbs) 
  • 1/3 cup finely chopped walnuts 
  • 2 tablespoons grated fresh Parmigiano-Reggiano cheese
  • 3/4 teaspoon minced fresh rosemary
  • 1/4 teaspoon kosher salt 
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray 
  • Rosemary leaves (optional)

Preparation

  1.  Preheat oven to 425°.
  2.  Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
  3.  Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.
4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.
Nutritional Information
Amount per serving
  • Calories: 287
  • Fat: 9.4g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 5.1g
  • Protein: 42.7g
  • Carbohydrate: 6g
  • Fiber: 0.9g
  • Cholesterol: 101mg
  • Iron: 1.6mg
  • Sodium: 379mg
  • Calcium: 66mg

(Source: blog.madsweat.com)

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Good Eats

Pan-Seared Scallops on Linguine with Tomato-Cream Sauce

Ingredients


  • Preparation
  • 1 cup dry white wine
  • 1/4 cup minced shallots 
  • 2 tablespoons fresh lime juice 
  • 1 tablespoon grated peeled fresh ginger 
  • 2 tablespoons whipping cream
  • 1 tablespoon butter, cut into small pieces 
  • 2/3 cup chopped seeded plum tomato 
  • 2 tablespoons chopped fresh cilantro
  • 1/4 teaspoon salt 
  • 1/8 teaspoon black pepper 
  • 1 1/2 cups hot cooked linguine
  • Cooking spray 
  • 3/4 pound large sea scallops 
  • 1/8 teaspoon salt 
  • Chopped cilantro
  1. Combine first 4 ingredients in a medium skillet; bring to a boil. Cook until reduced to 1/2 cup (about 5 minutes). Drain mixture through a fine sieve into a bowl, reserving liquid; discard solids.
  2. Return wine mixture to skillet. Add cream; cook over medium heat 1 minute. Add butter, stirring until butter melts. Stir in tomato, 2 tablespoons cilantro, 1/4 teaspoon salt, and pepper. Add linguine; toss well. Cover and keep warm.
  3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle scallops with 1/8 teaspoon salt. Arrange scallops in pan; cook 2 minutes on each side or until done. Add scallops to pasta mixture; toss gently to combine. Garnish with cilantro, if desired

(Source: blog.madsweat.com)