Healthier Eating for the New Year

Happy New Year to all!  Now that 2013 has arrived, we need to start the process of eating healthier and getting rid of those extra pounds we may have put on during the holidays.  Here are some healthy, low fat recipes that are easy to make and great for the entire family.

 

Easy Turkey Stir-Fry

(Courtesy of Delish)

Ingredients:

• 2 tablespoon(s) olive oil
• 3/4 pound(s) turkey cutlets
• 2 tablespoon(s) soy sauce
• 2 tablespoon(s) (seasoned) rice vinegar
• 1 tablespoon(s) (grated) peeled fresh ginger
• 1 teaspoon(s) sugar
• 1/4 teaspoon(s) (crushed) red pepper
• 2 clove(s) garlic, minced
• 3/4 cup(s) chicken broth
• 1 teaspoon(s) cornstarch
• 4 cup(s) broccoli florets
• 1 medium red bell pepper, thinly sliced
• 8 ounce(s) white mushrooms, thinly sliced

How To:

1. Warm 1 Tbsp. of the olive oil in a nonstick 12-inch skillet over medium heat. Add turkey and sauté until no longer pink in the middle, about 2 minutes per side. Remove turkey from pan and cut into bite-size pieces.
2. In a small bowl, combine soy sauce, vinegar, ginger, sugar, crushed red pepper and garlic. Blend broth and cornstarch in a cup with a fork.
3. In the same skillet, warm remaining 1 Tbsp. oil over medium-high heat. Add broccoli, red pepper and mushrooms; stir-fry 5 minutes. Stir in soy-sauce mixture and stir-fry until vegetables are lightly browned and tender-crisp, 3 to 5 minutes.
4. Give broth mixture a quick stir, then add to skillet along with chopped turkey; bring to a boil, stirring. Cook, still stirring, until turkey is heated through, 1 minute.

 

 

Marinated Barbecued Chicken

(Courtesy of Taste of Home)

Ingredients:

• 2/3 cup sugar
• 2/3 cup reduced-sodium soy sauce
• 1/2 cup lemon-lime soda
• 1/2 cup lemon juice
• 2 tablespoons garlic powder
• 1 teaspoon pepper
• 1/2 teaspoon salt
• 8 bone-in skinless chicken breast halves (7 ounces each)
• 2 tablespoons barbecue sauce

How To:

1. In a small bowl, combine the first seven ingredients. Pour 1-1/2 cups marinade into a large re-sealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate overnight. Cover and refrigerate remaining marinade.
2. Drain and discard marinade. Add barbecue sauce to reserved marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack.
3. Prepare grill for indirect heat using a drip pan. Place chicken over drip pan and grill, covered, over indirect medium heat for 35-50 minutes or until a meat thermometer reads 170°, turning and basting occasionally with marinade. Before serving, brush with remaining marinade. Yield: 8 servings.

 

 

Cumin Salmon with Yogurt-Cucumber Sauce

(Courtesy of Fitness Magazine)

Ingredients:

• 2 teaspoons extra virgin olive oil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon sugar
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt, plus a pinch
• 4 salmon fillets (about 4 ounces each)
• 1/2 cup nonfat Greek yogurt
• 1 large pickling cucumber, peeled, seeded, and diced
• 1 scallion, trimmed and finely chopped
• 3 tablespoons minced fresh parsley
• 1 teaspoon fresh lemon juice
• 8 ounces whole wheat orzo, cooked according to package directions

How To:

1. In a bowl, combine the olive oil, cumin, sugar, black pepper, and 1/2 teaspoon salt. Lay the salmon on a foil-lined baking sheet and brush the tops with the oil mixture. Refrigerate for 10 to 20 minutes.
2. Preheat the broiler. Combine the yogurt, cucumber, scallion, parsley, lemon juice, and the remaining pinch of salt in a small bowl.
3. Broil the salmon until it is barely opaque at the center of the thickest part, 7 to 10 minutes. Serve over the orzo, topped with the yogurt sauce.

 

 

Oven Roasted Fish

(Courtesy of Betty Crocker)

Ingredients:

• ½ cup Original Bisquick® or Bisquick Heart Smart® mix
• ½ cup yellow cornmeal
• 1 teaspoon dried oregano leaves
• ½ teaspoon salt
• 1 to 1 ½ lb fish fillets
• ½ cup Yoplait® Fat Free plain yogurt (from 32-oz container)
• 1 medium zucchini, cut into 1-inch pieces (1 1/2 cups)
• 1 medium red onion, cut into wedges
• 1 medium red bell pepper, cut into 8-inch pieces
• 1 tablespoon olive or vegetable oil
• ½ teaspoon lemon-pepper seasoning salt

How To:

1. Heat oven to 450°F. Spray 15x10x1-inch pan with cooking spray.
2. In medium bowl, mix Bisquick mix, cornmeal, oregano and salt. Dip fish into yogurt, then coat with Bisquick mixture. Place in one side of pan. Toss remaining ingredients; spoon into other side of pan.
3. Bake uncovered 18 to 22 minutes or until vegetables are crisp-tender and fish flakes easily with fork.  Makes 4 servings

 

 

Pan-Seared Scallops with Southwestern Rice Salad

(Courtesy of Health Magazine)

 Ingredients:

• 3 cups cooked brown rice
• 1 lime
• 2 teaspoons olive oil, divided
• 1 teaspoon chili powder, divided
• 1/2 teaspoon salt, divided
• 1 can black beans, rinsed and drained
• 1 can corn, drained
• 1 cup grape tomatoes, halved
• 1/2 cup chopped scallions
• 2 tablespoons chopped fresh cilantro
• 1 pound dry scallops (about 16)

How To:

1. Squeeze juice from half the lime into a large bowl; add 1 teaspoon olive oil, 1/2 teaspoon chili powder and 1/4 teaspoon of salt; stir well with a whisk. Add beans, corn, tomatoes, scallions, and cilantro; toss gently to combine. Stir in cooked rice, and toss until thoroughly combined. Cover loosely and keep warm while preparing scallops.
2. Combine remaining 1 teaspoon olive oil, 1/2 teaspoon chili powder, and 1/4 teaspoon salt in a large bowl. Pat scallops dry with a paper towel, and toss in the oil mixture until thoroughly coated. Squeeze 2 teaspoons juice from remaining lime half and set aside.
3. Heat a large nonstick skillet over medium-high heat. Place 1 scallop in center of pan. When scallop sizzles, arrange remaining scallops in pan, flat sides down (make sure they aren�t touching or they will steam, not sear properly). Cook 2 to 3 minutes on each side until lightly browned and opaque in the center. Drizzle scallops with lime juice, and toss gently to coat. Divide salad into 4 servings and top with 4 scallops each. Serve immediately.

 

 

Asparagus-Mushroom Primavera

(Courtesy of Better Homes and Gardens) 

Ingredients:

• 1 
pound fresh asparagus spears
• 8 
ounces dried multigrain linguini
• 1 
tablespoon olive oil
• 4 
cloves garlic, minced
• 1/4
teaspoon freshly ground black pepper
• 1 
8 ounce package fresh button mushrooms, halved
• 1/4
cup dry white wine
• 1/4
teaspoon salt
• 1 
tablespoon butter
• 1/4
cup shredded fresh basil
• 1/4
teaspoon crushed red pepper

How To:

1. Snap off and discard woody bases of fresh asparagus. Rinse. Bias-slice asparagus into 1 1/2-inch pieces; set aside.
2. Cook pasta according to package directions. Meanwhile, heat oil in a large skillet over medium heat. Add garlic and ground black pepper; cook and stir for 30 seconds.
3. Add asparagus, mushrooms, wine, and salt to skillet. Bring to boiling; reduce heat. Cook, uncovered, for 4 minutes or until asparagus is crisp-tender, stirring occasionally. Remove from heat; stir in butter.
4. Drain pasta; add pasta to vegetables in skillet. Toss gently to combine. Garnish with basil and crushed red pepper.

 

 

Farfalle with Watercress, Cherry Tomatoes, and Feta

(Courtesy of Fitness Magazine) 

Ingredients:

• 8 ounces farfalle pasta
• 1 cup crumbled reduced-fat feta cheese
• 2 pints cherry tomatoes, halved
• 3 cups watercress leaves (from 2 small bunches)
• ¼ teaspoon black pepper

How To:

1. Cook pasta according to package directions.
2. Place the cheese in a large bowl; top with the watercress. Before draining the pasta, take 1/4 cup of the cooking water from the pot and pour it over the watercress. (Watercress will wilt slightly, and cheese will get soft.)
3. Place the tomatoes in a colander. Drain the pasta over the tomatoes for a super-quick blanch.
4. Toss with the watercress and cheese; sprinkle with pepper and serve.