Healthy Recipe of the Week

Parmesan Crusted Cod

I usually only like my fish deep fried with a side of fries! But in the interest of living a healthy life I gave this recipe for baked fish a try and to my surprise, I liked it. So did everyone else in the house. Mike asks for this all the time. Try it out and let me know what you think. Click HERE for the free recipe. Once you've tried it come back and leave a comment. 

Turkey Noodle Soup

This is a super easy, quick and healthy recipe for Turkey Noodle Soup. It's versatile too, didn't cook a turkey recently? You can use turkey from the deli counter or try using chicken instead. With only 220 calories and 4grams of fat per serving you could even have some whole wheat rolls with dinner and still save your diet.

Get the recipe HERE.

Balsamic Glazed Carrots

Don't these look amazing? How about only 77 calories and 3g of fat per serving? 

I made these with dinner tonight and they were awesome! You've got to try them. 

You can get this delicious, healthy and quick recipe by clicking the link HERE.

Healthy Recipe

Rice, Chicken & Broccoli

Serves 4

Lean protein, greens and whole grains all in this one-pot weeknight meal. Make sure to cut chicken and broccoli into bite-size pieces so they'll cook evenly.

Ingredients

3 1/2 cups low-sodium vegetable broth
1 medium yellow onion, chopped
2 cloves garlic, finely chopped
1 (8-ounce) skinless boneless chicken breast, cut into 3/4-inch cubes
1 cup long-grain brown rice
3 cups small broccoli florets
2 teaspoons chopped fresh thyme
1/4 cup toasted pine nuts

Method

Bring 1/2 cup broth to a simmer in a large high-sided skillet over medium-high heat. Add onion and garlic and cook about 6 minutes or until tender. Stir in chicken, rice and remaining 3 cups broth. Bring to a boil. Cover, reduce heat to medium low and simmer 30 minutes. Add broccoli and continue to cook about 15 minutes or until broccoli and rice are tender and all liquid is absorbed. Remove covered pot from heat and let sit 5 minutes; uncover and fluff with a fork. Stir in thyme and pine nuts and serve.

Nutrition

Per serving (about 18oz/516g-wt.): 370 calories (90 from fat), 9g total fat, 1.5g saturated fat, 50mg cholesterol, 190mg sodium, 45g total carbohydrate (6g dietary fiber, 3g sugar), 25g protein

FIT RECIPES

OK. I know it's getting cold out, but for only 128 calories each. Put on a sweatshirt and dig in.

Frozen Fudge Bars

Creamy, chocolaty and just like the ones from the corner store, but better.

8 2-ounce bars | Active Time: 15 minutes | Total Time: 1 1/4 hours

Ingredients

• 1/2 cup nonfat sweetened condensed milk
• 1/2 cup sugar
• 1/4 cup unsweetened cocoa powder, preferably Dutch-process
• 1 1/4 cups low-fat milk
• 1 teaspoon pure vanilla extract

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Preparation

1. Whisk sweetened condensed milk, sugar and cocoa in a heavy saucepan until smooth. Stir the mixture with a wooden spoon over medium-low heat until it comes to a simmer; continue stirring for 1 minute. Very gradually, whisk in the low-fat milk, stirring to dissolve all the cocoa-sugar mixture. Remove the pan from the heat and stir in vanilla. Pour into individual frozen-treat molds or small paper cups. Freeze for about 1 hour, or until beginning to set. Insert frozen-treat sticks and freeze until completely firm.

Nutrition

Per serving : 128 Calories; 3 g Fat; 3 mg Cholesterol; 28 g Carbohydrates; 3 g Protein; 1 g Fiber; 36 mg Sodium; 245 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 other carbohydrate, 1/2 fat

FIT RECIPES

At only 102 calories per serving this is way better than any prepackaged side dish!

Oven "Fries"

From EatingWell: May/June 1993

Coated with olive oil and baked in a hot oven, these fries are soft and buttery inside and crisp on the outside—the perfect combination.

4 servings | Active Time: 5 minutes | Total Time: 25 minutes

Ingredients

• 2 large Yukon Gold potatoes, cut into wedges
• 4 teaspoons extra-virgin olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon dried thyme, (optional)

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Preparation

1. Preheat oven to 450°F.
2. Toss potato wedges with oil, salt and thyme (if using). Spread the wedges out on a rimmed baking sheet.
3. Bake until browned and tender, turning once, about 20 minutes total.

Nutrition

Per serving : 102 Calories; 5 g Fat; 1 g Sat; 4 g Mono; 13 g Carbohydrates; 2 g Protein; 1 g Fiber; 291 mg Sodium; 405 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 fat

FIT RECIPES

I wanted to share this low-cal recipe I found....stay fit!

Grilled Orange Chicken Fingers

From EatingWell: EatingWell for a Healthy Heart Cookbook

The simple, sweet orange glaze for the chicken can be whipped up fast; marinating time is just 15 minutes and the marinade caramelizes deliciously on the grill. Serve this with carrot sticks and baked potato wedges, tossed with herbs and olive oil.

4 servings | Active Time: 10 minutes | Total Time: 30 minutes

Ingredients

• 1 pound boneless, skinless chicken breasts, trimmed
• 1 1/2 tablespoons Dijon mustard
• 1 1/2 tablespoons frozen orange juice concentrate, thawed
• 1 1/2 tablespoons honey
• 1 teaspoon sesame oil
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt

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Preparation

1. Cut chicken crosswise into 3/4-inch-wide strips. Whisk mustard, orange juice concentrate, honey, sesame oil and pepper in a medium bowl until smooth. Add the chicken and toss to combine. Cover and marinate in the refrigerator for 15 minutes.
2. Meanwhile, prepare grill or preheat the broiler. Oil the grill rack (see Tip) or coat a broiler pan with cooking spray. Remove the chicken strips from the marinade, discarding remaining marinade. Grill or broil the chicken until no longer pink in the center, 2 to 3 minutes per side. Season with salt and serve.

Nutrition

Per serving : 173 Calories; 4 g Fat; 1 g Sat; 1 g Mono; 63 mg Cholesterol; 10 g Carbohydrates; 23 g Protein; 341 mg Sodium; 249 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 other carbohydrate, 3 very lean meat