recipes

Recipes

Turkey Chili

Posted on January 29, 2012 by admin

By Staness Jonekos, The Menopause Makeover

This is my all-time favorite chili recipe. The good news is that chili is not only comfort food, but it can be healthy, too!

Chili contains lots of protein. This recipe is made with turkey, so it is a leaner alternative to ground beef. Chili can help you lose weight. The “capsaicin,” a colorless compound found in the chilies used to season this dish, can increase your metabolic rate by increasing your body heat production. Chili is also high in iron thanks to the turkey and beans and has vitamin C thanks to the tomatoes, peppers and chilies. Plus, it’s a great source of fiber that helps keep you feeling full for a long time after eating. Enjoy the healthy benefits of chili!

8-10 servings
prep time = 30 minutes

Ingredients
2 medium onions, chopped (1 cup)
1 tablespoon vegetable oil
2 tablespoons chopped fresh garlic
1 medium red bell pepper, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
2 pounds ground turkey
2 tablespoons ground cumin
1 tablespoon dried oregano leaves
1 tablespoon chili powder
1 can (4 ounces) chopped green chilies, drained
2 jalapeño chilies, seeded and chopped
28-oz. can of whole Roma (plum) tomatoes
3 cups water for thick meaty chili, or 4 cups for “soupier” chili
2 cans (15 ounces) black beans, drained
1 can (15 to 16 ounces) kidney beans, drained
Salt and pepper to taste
Sweet onions, sliced
Low-fat sour cream

Directions
-Cook the onions in vegetable oil in a large saucepan over medium heat for about 10 minutes or until the onions are tender.
-Add garlic and the green and red bell peppers, cook 2 to 3 minutes.
-Add turkey and cook 3 to 4 minutes or until the turkey is no longer pink.
-Add cumin, oregano, chili powder, green chilies, jalapeño chilies, tomatoes and water. Reduce heat to low.
-Cover and simmer about 30 minutes.
-Add beans; simmer 15 to 20 minutes longer. I simmer for a total of 2 hours for a rich flavor.
-To serve, add sliced sweet onions to the top and a dab of low-fat sour cream.

If you want to make this recipe spicy, add one whole red habeñero or one whole serrano chili (deveined, deseeded and chopped). Or if you like a Tex-Mex flavor, add an envelope of taco seasoning as you simmer this recipe.

Calories 175
Protein 15 grams
Carbs 13 grams
Fat 6 grams
Fiber 5 grams

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Posted in lunch

Shrimp with Broccoli

Posted on January 22, 2012 by admin

Here’s an example of international cooking at its fastest and best: a speedy Asian take-out favorite given an update with the Italian sparkle of basil, garlic and lemon.

4 servings, 1 1/2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS

2/3 cup bottled clam juice, or reduced-sodium chicken broth
1 teaspoon cornstarch
1 tablespoon minced garlic, divided
3 teaspoons extra-virgin olive oil, divided
1/4-1/2 teaspoon crushed red pepper
1 pound raw shrimp, (21-25 per pound), peeled and deveined (see Ingredient note)
1/4 teaspoon salt, divided
4 cups broccoli florets
2/3 cup water
2 tablespoons chopped fresh basil, or parsley
1 teaspoon lemon juice
Freshly ground pepper, to taste
Lemon wedges

PREPARATION

Combine clam juice (or broth), cornstarch and half the garlic in a small bowl; whisk until smooth. Set aside.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the remaining garlic and crushed red pepper to taste; cook, stirring, until fragrant but not browned, about 30 seconds. Add shrimp and 1/8 teaspoon salt. Saute until the shrimp are pink, about 3 minutes. Transfer to a bowl.

Add the remaining 1 1/2 teaspoons oil to the pan. Add broccoli and the remaining 1/8 teaspoon salt; cook, stirring, for 1 minute. Add water, cover and cook until the broccoli is crisp-tender, about 3 minutes. Transfer to the bowl with the shrimp.

Add the reserved clam juice mixture to the pan and cook, stirring, over medium-high heat, until thickened, 3 to 4 minutes. Stir in basil (or parsley) and season with lemon juice and pepper. Add the shrimp and broccoli; heat through.

Serve immediately, with lemon wedges.

TIPS & NOTES

Ingredient Note: Shrimp are sold by the number needed to make one pound–for example, 21-25 count or 31-40 count–and by more generic size names, such as large or extra large. Size names don’t always correspond to the actual count size.To be sure you’re getting the size you want, order by the count (or number) per pound.

NUTRITION

Per serving: 178 calories; 6 g fat ( 1 g sat , 3 g mono ); 172 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 2 g fiber; 520 mg sodium; 459 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Selenium (65% dv), Vitamin A (50% dv), Iron (20% dv).

Recipe by EatingWell.com

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Posted in recipes

Louisiana Catfish with Orka & Corn

Posted on November 7, 2011 by admin

From EatingWell

Okra is a highly nutritious vegetable.  Enjoy it steamed, baked or raw in salads.  Okra is an excellent source of fiber, vitamin A, B, and C, iron and calcium and it is very low in calories.

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

  • 2 cups fresh or frozen sliced okra
  • 1 3/4 cups fresh corn kernels (from 2 ears; see Tip), or frozen
  • 1 medium onion, diced
  • 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
  • 1 3/4 teaspoons Cajun or Creole seasoning, divided
  • 1 pound catfish fillets, patted dry and cut into 4 portions

PREPARATION

  1. Preheat oven to 450°F.
  2. Combine okra, corn, onion, 2 teaspoons oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread the mixture out on a large rimmed baking sheet. Roast, stirring twice, until the vegetables are tender and beginning to brown, 20 to 25 minutes.
  3. Meanwhile, sprinkle both sides of catfish with the remaining 1 teaspoon Cajun (or Creole) seasoning. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add the fish and cook until just cooked through and starting to brown, about 4 minutes per side. Serve with the roasted vegetables.

TIPS & NOTES

  • Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end and slice the kernels off with a sharp, thin-bladed knife.

NUTRITION

Per serving: 288 calories; 15 g fat ( 3 g sat , 9 g mono ); 53 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 21 g protein; 4 g fiber; 311 mg sodium; 695 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Folate & Potassium (20% dv), Magnesium (19% dv).

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Posted in dinner, nutrition

Parmesan Spinach Cakes

Posted on October 16, 2011 by admin

Healthy spinach recipes for this delicious super-food full of nutritional value.

Spinach might have made Popeye strong, but what he probably didn’t know is that this healthy leafy green vegetable could also protect him from heart disease, colon, osteoporosis, arthritis, vision loss and other serious health problems.

The healthy super-food is loaded with beta carotene, vitamins C, E and K and more nutrients, such as folate, which can actually help to improve your mood.

4 servings, 2 spinach cakes each

Active Time: 15 minutes

Total Time: 40 minutes

INGREDIENTS

  • 12 ounces fresh spinach, (see Note)
  • 1/2 cup part-skim ricotta cheese, or low-fat cottage cheese
  • 1/2 cup finely shredded Parmesan cheese, plus more for garnish
  • 2 large eggs, beaten
  • 1 clove garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

TIPS & NOTES

  • Make Ahead Tip: Equipment: Muffin pan with 12 (1/2-cup) muffin cups
  • Note: Baby spinach is immature or young spinach—it’s harvested earlier than large-leaved mature spinach. We like the sturdy texture of mature spinach in cooked dishes and serve tender, mild-flavored baby spinach raw or lightly wilted. Baby and mature spinach can be used interchangeably in these recipes (yields may vary slightly); be sure to remove the tough stems from mature spinach before using.

Weights & Measures

  • 10 ounces trimmed mature spinach=about 10 cups raw
  • 10 ounces baby spinach=about 8 cups raw

NUTRITION

Per serving: 141 calories; 8 g fat ( 4 g sat , 3 g mono ); 123 mg cholesterol; 6 g carbohydrates; 13 g protein;2 g fiber; 456 mg sodium; 560 mg potassium.

Recipe: EatingWell

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Posted in dinner, nutrition

Ginger-Coconut Chicken

Posted on October 13, 2011 by admin

The wonderful flavors of southern India – coconut milk, dried Thai chiles and coriander seed – provide a pleasant punch to a basic chicken breast. Although the ingredients look exotic, this is a deceptively easy dish you’ll be proud to serve to guests. Feel free to use different cuts of chicken, bone-in or boneless; just adjust the cooking time accordingly. You can also grill the chicken.

4 servings

Active Time: 10 minutes

Total Time: 50 minutes (including marinating time)

INGREDIENTS


1 tablespoon yellow split peas
1 teaspoon coriander seeds
1-2 dried red chiles, such as Thai, cayenne or chiles de arbol
1/4 cup “lite” coconut milk, (see Ingredient note)
2 tablespoons minced fresh ginger
4 medium cloves garlic, minced
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon salt, or to taste
4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total), trimmed

PREPARATION


Toast split peas, coriander seeds and chiles in a small skillet over medium heat, shaking the pan occasionally, until the split peas turn reddish-brown, the coriander becomes fragrant and the chiles blacken slightly, 2 to 3 minutes. Transfer to a plate to cool for 3 to 5 minutes. Grind in a spice grinder or mortar and pestle until the mixture is the texture of finely ground pepper.

Combine coconut milk, ginger, garlic, cilantro, salt and the spice blend in a shallow glass dish. Add chicken and turn to coat. Cover and refrigerate for at least 30 minutes or overnight.

Preheat broiler. Coat a broiler-pan rack with cooking spray. Place the chicken (including marinade) on the rack over the broiler pan. Broil chicken 3 to 5 inches from the heat source until it is no longer pink in the center and the juices run clear, 4 to 6 minutes per side.

TIPS & NOTES


Make Ahead Tip: The chicken can be marinated (Steps 1-2) overnight.
Ingredient Note: Look for reduced-fat coconut milk (labeled “lite”) in the Asian section of your market.

NUTRITION
Per serving: 152 calories; 3 g fat ( 1 g sat , 0 g mono ); 66 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 371 mg sodium; 327 mg potassium.

Nutrition Bonus: Potassium (16% daily value).

This fabulous recipe provided by:  EatingWell

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Posted in dinner

Mango Lassi Smoothie

Posted on June 29, 2011 by admin

By  EatingWell

A lassi is an Indian smoothie made with yogurt, sometimes offered as an aperitif or as a “side” to calm down a fiery meal. Thanks to a ripe mango and orange-flower water, this version is sweet and fragrant. It’s perfect for an afternoon refresher or an after-dinner treat.

2 servings, 3/4 cup each

Active Time: 10 minutes

Total Time: 10 minutes

INGREDIENTS

  • 1 cup chopped peeled mango
  • 1/3 cup peach sorbet
  • 1/2 cup nonfat vanilla yogurt
  • 1/4 cup orange juice
  • 1/8 teaspoon orange-flower water, (optional, see Ingredient Note)

PREPARATION

  1. Place ingredients in the order listed in a blender. Pulse twice to chop mango, stir well, then blend until smooth. Serve immediately.

TIPS & NOTES

  • Ingredient Note: Orange-flower water is a perfumy distillation of bitter-orange blossoms. Look for it at gourmet markets.

NUTRITION

Per serving: 170 calories; 0 g fat ( 0 g sat , 0 g mono ); 1 mg cholesterol; 39 g carbohydrates; 4 g protein; 2 g fiber; 44 mg sodium; 330 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (15% dv).

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Posted in snacks

Dark Chocolate Dipped Strawberries

Posted on June 2, 2011 by admin

Strawberries in chocolate Dark Chocolate Dipped Strawberries

by Staness Jonekos

The Menopause Makeover

Healthy dark chocolate has a cocoa content of 60-70 percent or higher. Eating 2 ounces (50 grams) a day of plain chocolate with a minimum content of 60 percent chocolate solids, can be beneficial to health – providing protection against heart disease, high blood pressure, and many other health hazards – as well as providing vitamins, and essential trace elements and nutrients such as iron, calcium and potassium.

A 1-1/2-ounce square of chocolate may have as many cancer-fighting antioxidants as a 5-ounce glass of red wine. And chocolate stimulates the secretion of endorphins, producing a pleasurable sensation.

Don’t feel guilty, enjoy this delicious snack on special occasion, or as desert after a romantic dinner.

4 servings
prep time = 15 minutes

Ingredients
4 ounces semi-sweet chocolate
1 small carton of medium-sized whole strawberries

Directions
-Microwave chocolate in a glass bowl, stopping after 30 seconds, then every 10 seconds until almost melted.
-Stir until smooth and glossy.
-Wash strawberries and pat them dry (any moisture from the fruit will spoil the texture of the melted chocolate).
-Dip each strawberry into the melted chocolate, covering the lower half of the strawberry.
-Place on a baking sheet lined with wax paper.
-Refrigerate for at least 1 hour.

Per chocolate strawberry
Calories 48
Protein 0.5 grams
Carbs 6.8 grams
Fat 18 grams
Fiber 1.1 grams

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Posted in dessert, recipes

Roasted Rosemary-Lemon Chicken

Posted on May 6, 2011 by admin

By Recipes.HowStuffWorks.com

Makes 6 servings

INGREDIENTS

1 whole chicken (3-1/4 pounds)
1 lemon, cut into eighths
1/4 cup parsley sprigs
4 sprigs rosemary
3 leaves fresh sage
2 sprigs thyme
1/2 teaspoon black pepper
1 can (about 14 ounces) chicken broth
1 cup sliced onion
6 cloves garlic
1 cup thinly sliced carrots
1 cup thinly sliced zucchini

PREPARATION:

  1. Preheat oven to 350°F. Trim fat from chicken. Fill cavity of chicken with lemon, parsley, rosemary, sage, thyme and pepper. Close cavity with skewers.
  2. Combine chicken broth, onion and garlic in heavy roasting pan. Place chicken in broth mixture. Roast chicken, basting occasionally with broth mixture, 1-1/2 hours or until internal temperature reaches 180°F when tested with meat thermometer inserted into thickest part of thigh not touching any bone. Remove chicken to serving platter.
  3. Combine carrots and zucchini in small saucepan. Add 1/4 cup water; bring to a boil over high heat. Reduce heat to medium and cook, covered, 4 minutes or until vegetables are crisp-tender. Drain.
  4. Remove skewers from chicken. Discard lemon and herbs. Remove skin. Cut chicken into pieces. Remove onion and garlic from pan with slotted spoon to medium bowl. Add carrots and zucchini; mix well. Arrange vegetable mixture around chicken. Garnish with fresh rosemary and lemon, if desired.

NUTRITIONAL INFORMATION:

Serving Size: 1/6 of total recipe
Sodium 338 mg
Protein 20 g
Fiber 2 g
Carbohydrate 10 g
Cholesterol 61 mg
Saturated Fat 3 g
Total Fat 3 g
Calories from Fat 19 %
Calories 143
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Posted in dinner

Matcha Green Tea Latte

Posted on April 6, 2011 by admin

By Staness Jonekos
The Menopause Makeover

Matcha green tea is a finely-milled green tea that has been used for the Japanese tea ceremony for centuries. It is made from shade-grown tea leaves and has incredible health benefits! It is loaded with nutrients and antioxidants, can lower cholesterol levels and boost metabolism if drank regulary. Pound-for-pound matcha green tea contains more antioxidants than blueberries, pomegranates, orange juice and spinach! One cup of matcha is the equivalent of 10 cups of green tea.

Matcha Green Tea Latte Recipe

  • Pour 1 tsp Matcha green tea into a cup (use 1/2 tsp if you like a lighter taste)
  • Add 2 oz hot water and stir  until matcha becomes a smooth paste (it is tradition to use a bamboo whisk)
  • Pour 6 oz steamed low-fat milk (soy or almond milk) into your teacup (if you don’t have a steamer, pour milk in a shaker and shake shake shake until foamy)
  • Add mixed matcha tea to the milk
  • Scoop foamy low-fat milk (soy or almond milk) on top
  • Sprinkle with matcha dust

Optional

Sweeten with honey or vanilla

You can also make this as an “iced” drink. Prepare then pour over a glass of ice.

My favorite matcha green tea, click here to purchase.

The perfect traditional Japanese Tea ceremony chasen bamboo whisk! Click here to purchase.

Treat yourself to a matcha gree tea starter kit that includes the tea, bamboo whisk, scoop and special matcha bowl, click here.



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Posted in snacks

Bloody Mary with Shrimp

Posted on April 2, 2011 by admin

This bright, vitamin-packed cocktail is eye-opening whether or not it’s spiked with vodka.

By Eating Well

2 servings

Active Time: 10 minutes

Total Time: 10 minutes

INGREDIENTS

  • 22 ounces reduced-sodium V8
  • 1 teaspoon horseradish
  • 1 teaspoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 10 dashes Tabasco
  • Freshly ground pepper, to taste
  • 3 ounces vodka, optional
  • Ice cubes
  • 4 cooked shrimp

PREPARATION

  1. Shake V8, horseradish, Worcestershire sauce, lemon juice, Tabasco, pepper and vodka, if using, in a large glass jar with a tight-fitting lid. Fill two tall glasses with ice and divide the Bloody Mary between the glasses. Garnish each drink with 2 shrimp.

NUTRITION

Per serving: 78 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 2 g protein; 3 g fiber; 284 mg sodium; 681 mg potassium.

Nutrition Bonus: Vitamins C and A, potassium, folate.

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Posted in cocktails
 
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