Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat Lifestyle.com
Low Fat Recipes
Keep boullion and some flavorfull dried soup bases on hand for a quick soup base.
Keep fresh fruit in the refrigerator at all times for those sweet attacks. The fresh fruit will satisfy as well.
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Week of October 30, 2011

The secret to the delicious flavor of this stew is the wonderful roasted chilies and tomatillos. Roasting brings out delicious flavors.

Chicken and Hominy Stew
Serves 6

2 Anaheim chiles
Cooking spray
1 1/2 pounds tomatillos
1/4 cup finely chopped fresh cilantro
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
2 cups low sodium chicken broth, divided
1 tablespoons olive oil, divided
1 1/2 cups finely chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 cup chopped red bell pepper
3 tablespoons all-purpose flour
4 teaspoons finely chopped garlic
1 pound skinless, boneless chicken thighs, cut into 1 1/2-inch pieces, fat removed
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 (29-ounce) can yellow hominy, rinsed and drained
Cilantro leaves (optional)

Preheat broiler to high.

Halve, stem, and seed chiles. Place chiles, skin side up, on a foil-lined baking sheet coated with cooking spray; broil for 5 minutes or until charred. Place chiles in a paper bag; seal. Let stand for 15 minutes. Peel and discard skins. Arrange tomatillos on prepared baking sheet, and broil 14 minutes or until blackened, turning once. Combine the chiles, tomatillos, 1/4 cup cilantro, cumin, and oregano in a blender. Add 1 cup broth; process until smooth.

Heat a large Dutch oven over medium-high heat. Add 2 teaspoons olive oil; swirl to coat. Add onion, carrot, celery, and bell pepper; sauté for 2 minutes, stirring occasionally. Stir in flour; sauté for 2 minutes, stirring frequently. Add garlic; sauté for 30 seconds, stirring constantly. Place onion mixture in a large bowl.

Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Add 2 teaspoons oil to pan; swirl to coat. Add half of chicken; sauté 3 minutes. Add browned chicken to onion mixture. Repeat procedure with remaining chicken. Combine remaining 1 cup broth, tomatillo mixture, onion mixture, and hominy in pan over medium-high heat, and bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally. Stir in 1/2 teaspoon salt and 1/4 teaspoon black pepper. Ladle 1 2/3 cups stew into each of 6 bowls. Garnish with cilantro, if desired.

Per Serving: 287 Calories; 7g Fat (21.4% calories from fat); 1g Saturated Fat; 19g Protein; 38g Carbohydrate; 8g Dietary Fiber; 45mg Cholesterol; 759mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 Fat.

Week of October 23, 2011

Steamed Foil Packets

Making individual foil packets is a great way to please everyone at dinner time. If you want fish but everyone else wants chicken, it's easy to do, without creating a big clean-up. Chicken and fish are quite easy to do this way. It's also a perfect way to cook low fat meals in general. The food is essentially steamed, which makes for moist and succulent meat or fish.

Place each family member’s choice of poultry (boneless skinless chicken cutlets) or fish in the center of their own 12-inch by 18-inch sheet of foil wrap. Top with condiments, seasoning and veggies of their choice. Seal the foil packets by folding the top edge and sides, leaving enough room inside the packet for air to circulate.

Place packets on a baking sheet and bake in a preheated 450-degree oven for 20-25 minutes. Fish will cook quicker, about 15 minutes, depending on thickness of the fish. Make a batch of rice pilaf or couscous and everyone has a healthy dinner.

Foil packets can also be cooked on the grill.

If you imagination is not in gear, try some of these recipes from Betty Crocker. There is a great list of combos here.

Caution: Be careful when unsealing the foil packets as the escaping steam can burn.

Week of October 16, 2011

Quick, Easy and Healthy Meals for One or Two or More (depending on the size of your grill)

If you have a George Foreman grill, quick and easy kebabs are a snap.

A few slices of yellow or zucchini squash, some cubes of chicken, beef
or pork, some wedges of onion, cherry tomatoes, small button mushrooms, cubed bell pepper (any color), some seasonings, spray oil and you have a light meal for one or two.

You can alternate veggies and meat on metal skewers or you can place onions and pepper and squash together on one skewer, tomatoes and mushrooms on another, meat on another. That way you can cook veggies and meat to the desired doneness.

You can cube the veggies and meat into one inch cubes 8 hours ahead of time and store in the refrigerator. Place your poultry or meat in marinade before going to work.

Dinner is then NO MORE THAN 15 MINTUES away. It is fresh, it is warm and so delicious. Slightly charred and juicy...mmm

You can time the doneness to your liking but turning once, it usually takes less than 7 - 15 minutes or less.

If you are using shrimp or fish, it will take much less time.

Week of October 9, 2011

Easy Weeknight Meals

After getting home from work on weeknights, you want to get into the kitchen and out without a whole lot of work and fuss.

These tender glazed pork medallions are not only fast but easy to make. And they are delicious. Add a quick green salad and a small baked potato and you have a meal that you would be proud to serve to company.

Glazed Pork Medallions
Serves 4

1/4 cup maple syrup
3 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1 (1-pound) pork tenderloin, trimmed
2 teaspoons olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Combine syrup and vinegar in a small saucepan; bring to a boil. Cook until reduced to 1/3 cup (about 3 minutes), stirring occasionally. Remove from heat; stir in mustard.

Cut pork crosswise into 8 pieces. Place each pork piece between 2 sheets of heavy-duty plastic wrap; pound to 1/4 inch thickness using a meat mallet or small heavy skillet. Heat oil in a large nonstick skillet over medium-high heat.
Sprinkle pork evenly with salt and pepper. Add pork to pan; cook 3 minutes on each side. Add vinegar mixture; cook 1 minute or until desired degree of doneness, turning pork to coat. Place 2 pork medallions on each of 4 plates; drizzle about 1 tablespoon syrup mixture over each serving.

This recipes originally appeared in Cooking Light 2007 and we added a few alterations.

Per Serving: 212 Calories; 6g Fat (27.0% calories from fat); 2g Saturated Fat; 24g Protein; 14g Carbohydrate; trace Dietary Fiber; 74mg Cholesterol; 325mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates.

Week of October 2, 2011

Football Season

Yes it is that time of year again. FOOTBALL SEASON. And it gets harder and harder not to pick of the potato chips and onion dip and the fried chicken wings.

It's not that hard to create satisfying snacks and pick up meals that you can munch on through the game. It just takes a little planning and just a little kitchen time. Taking a little time is nothing when it is taking care of you and your family.

Try our slider recipe. It is a simple option and sure to please.

Grilled Onion Turkey Sliders
Serves 6 Sliders

1.25 pounds 93/7 ground turkey
Steak seasoning like Montreal Steak Seasoning
3 teaspoons canola oil, divided
2 medium onions, thinly sliced
7 dinner rolls, halved crosswise
Pickle spears, for serving (optional)

Season turkey with salt and pepper. Form into seven equal-size patties; set aside.

In a large skillet, heat 2 teasapoons oil over medium-high heat, add onions. Cook, stirring occasionally, until caramelized, about 10 minutes.

In a cast-iron skillet, heat 1 teaspoon oil over medium-high heat. Add beef patties and cook about 2 minutes per side or until done.

Place patties between roll halves; top with onions. Serve immediately with pickles, low fat mayonnaise, spicy mustard or ketchup, if desired.


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