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More Easy (and Healthy) Recipes

Spiced Chicken Cacciatore

2 tsp olive oil
1/2 cup onion(s), chopped
2 medium garlic clove(s), minced
1 medium green pepper(s), diced
1 cup mushroom(s), sliced
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces
2 tsp dried basil
1 1/2 tsp curry powder
1/2 tsp table salt
1/4 tsp black pepper
28 oz canned diced tomatoes
1/4 cup parsley, fresh, chopped
8 oz uncooked whole-wheat spaghetti

Heat oil in a large saucepan or stock pot over medium-high heat; add onion, garlic, green pepper and mushrooms. Sauté until vegetables are tender and mushrooms release juice, about 4 minutes. Add chicken and sauté until golden brown on all sides, about 5 minutes. Add basil, curry powder, salt and black pepper; stir to coat.

Add tomatoes and bring mixture to a boil. Reduce heat to low, partially cover and simmer 15 minutes. Remove from heat and stir in parsley.

Meanwhile, cook spaghetti according to package directions.

Transfer spaghetti to four shallow bowls and spoon chicken mixture over top. Yields about 1 cup of chicken mixture and 1 cup of spaghetti per serving.

Sloppy Joe Wraps

Makes 2 wraps (4 servings)

3/4 cup chili sauce
3 tablespoons tomato paste
1 tablespoon Worcestershire sauce
1 tablespoon red wine vinegar
2 teaspoons oregano
1 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoons olive oil
3/4 cup chopped onion
3/4 pound ground turkey or lean beef
2 cups cooked  brown rice
1/2 cup chopped green onion
1/4 cup regular or light sour cream
2 tortilla wraps

In small bowl, combine chili sauce, tomato paste, Worcestershire sauce, and vinegar, oregano, cumin, salt and pepper and set aside.

In large skillet, cook onions in olive oil over medium heat about 5 minutes or until tender. Transfer onions to the chili sauce mixture and stir to combine.

Return skillet to stove. Add ground turkey or beef, and cook over medium heat about 6 minutes or until meat is no longer pink. Add chili mixture and simmer on low heat about 5 minutes. Stir in rice and green onions and heat through.

Divide the sour cream between the tortillas and spread evenly over each tortilla, leaving at least a 1 inch border around the edge. Divide the meat mixture between the tortillas and wrap. Cut each wrap in half on the diagonal. Serves 4 (one serving is half of a tortilla).

Turkey Chili

1 red onion. diced
2 garlic cloves, chopped
2 medium carrots,  chopped
1 stalk celery, chopped
2 lb lean ground turkey
1 1/4 cup low-sodium chicken broth
1 28 oz can Roma tomatoes
5 oz can low-sodium tomato paste
3 jalapenos, seeded and chopped
1/2 tsp chili powder
1 tsp ground cumin
15 oz can black beans, rinsed

Coat a saute pan with olive oil.  Place onions in the pan and cook over medium-high heat for about 8 minutes or until they are tender.

Add garlic, carrots and celery and cook for 5 minutes.

Add the turkey and cook until no longer pink; 5 minutes.

Pour chicken broth, tomatoes and tomato paste over meat.

Add jalapenos, chili powder and cumin.  Bring to a boil.

Add beans.  Let simmer a bit.

Yummy Fruit Pocket

1large whole wheat pita bread
1/2 cup fresh raspberries
1/2 cup fresh blueberries
1 small banana, sliced
2 tsp of fresh lemon juice
1/2 cup vanilla-flavored low-fat yogurt
2 tsp almonds, chopped

Split pita into two halves and set aside.

In a medium bowl, combine raspberries, blueberries, banana slices and lemon juice.  Gently stir in the yogurt.  Refrigerate until serving.

When ready to serve, divide the berry mixture evenly between the two pita halves and sprinkle each with a teaspoon of almonds.

(Green grapes, halved, may be substituted for the raspberries or blueberries.)

Some Easy (and Healthy) Recipes

Very Berry Smoothie
1 cup frozen blueberries
1/4 cup nonfat dry milk powder
1/2 cup skim or 1% milk
3/4 cup water

Add all ingredients to blender container. Cover and blend on high until smooth. Makes 1 serving.

Cal: 183 ~ Protein: 11gm ~ Fat: 1 gm ~ Carb: 34gm ~ Fiber: 4gm

Breakfast Burrito
5 slices of turkey bacon
Nonstick cooking spray
6 egg whites, beaten
1 small tomato, cored, seeded, and chopped
1/2 cup low-fat shredded Cheddar cheese
4 six-inch low-carb tortillas
2 cups salsa for garnish

Cook bacon till crisp and break into pieces. Spray skillet with nonstick cooking spray and heat on medium. Scramble the egg whites in skillet until almost done. Add the tomato and bacon. Cook 30 seconds to 1 minute. Heat tortillas for 10 seconds in the microwave. Spoon the egg scramble equally into center of tortillas. Sprinkle low-fat cheese on top. Fold burrtio style. Serve with salsa to taste.

Serves 4; 150 calories per serving

Chicken Parmesan
1/2 cup of crushed pork rinds
1 tablespoon oregano
1 tablespoon garlic powder
1 tablespoon grated low-fat Parmesan
3 egg whites
4 skinless, boneless chicken breasts
Non-stick cooking spray
1 cup tomato sauce (sugar-free marinara sauce)
2 cups shredded low-fat mozzarella

Preheat oven to 350 degrees. In a shallow bowl, mix rinds with spices and Parmesan. In another bowl, beat egg whites. Dip each chicken breast in egg white, then roll each breast in the rind mixture. Lay breasts in a baking dish coated with nonstick cooking spray. Bake 35 minutes. Add about 1/4 cup tomato sauce over each breast and sprinkle each with about 1/2 cup mozzarella. Return the dish to the oven and bake an additional 10 minutes or until chicken is no loner pink.

Serves 2; 500 calories per serving

10 Ugly Foods

Doughnuts
Even the plainest doughnut contains 490 calories and 30 grams of fat . Add a little jelly and whipped cream and you’re looking at 600 calories and 35 grams of fat.

Marshmallow Fluff
One teaspoon holds 60 calories of junk. Made with com syrup and gelatin-nothing nutritional about this stuff.

Colas, Soda, Carbonated Beverages
The average beverage contains about T teaspoons of refined sugar and other harmful chemicals and preservatives. So drink water!

Bacon, Deli Meats and Processed Meats
The average sausage contains 10 grams of fat, a slice of bologna has 7 grams of fat. Most processed meats contain nitrates, nitrites, sugar, sodium and preservatives.

Sugar-Loaded Breakfast Cereals
Most cereals are loaded with sugars and trans fats. Stick to fortihed cereals (yes the plainer the better) or good old Oatmeal.

Fruit Juices and Fake Fruit Drinks
These iuices are loaded with refined sugar or chemical sweeteners and food coloring. Once again drink water!

Junk Food
Chips, buttered popcorn, etc. are nothing but empty calories, trans and saturated fats and sodium. If you cant resist, then eat one cup instead of the whole bag.

Candy, Candy Floss, Cotton Candy
None of these treats qualities as a food group since they contain no nutritional value. They are calorieoense. sugar-loaded, and just plain bad for you.

French Fries
No matter how you like your fries, remember this: Fries are cooked in vats of hydrogenated oil that has been heated and reheated several times to deliver unhealthy saturated and trans fats along with free radicals.

Twinkies
Some say that Twinkles are made with so many preservatives they do not decompose in garbage dumps. They “stay fresh forever.” What kind of chemicals are these sponge cakes doused with? If they don’t decompose in a dump, what happens to them in your body?

The TOP 10

Here are my top 10 health tips to live by. They are in no particular order. If you could just add a couple of these to your everyday life, you will look and feel better!

1. GET MOVING
Climb the stairs whenever possible over escalators or elevators. Walk the dog or chase the kids. Short bouts of activity can be just as beneficial as an hour-long kickboxing class.

2. CUT THE FAT
Avoid fried foods, burgers and other fatty meats. Dairy products such as cheese, milk and cream should be eaten in low fat versions.

3. DRINK WATER
Get at least 64 ounces of water each day. That’s eight 8-ounce bottles or four 16-ounce bottles. Drink it all before dinner or you’ll be up half the night!

4. GET A GOOD NIGHT’S SLEEP
Try your best to get 6 to 8 hours of sleep every night. If you are working out on a regular daily schedule then you shouldn’t have any trouble getting zzz’s.

5. AVOID EXCESSIVE DRINKING & QUIT SMOKING
We all know that smoking is dangerous for our health period. Excessive drinking is not only bad for our liver and kidney’s, but also adds way too many calories to our everyday diet.

6. REDUCE YOUR STRESS
Want to blow off steam? Grab some punching gloves and hit the bag! Or you can count to ten before losing your temper. Avoid difficult people whenever possible.

7. R.I.C.E FOR INJURIES
If you are injured, you should find medical attention. While you are waiting for help, however, you can get started on R.I.C.E. It stands or Rest, Ice, Compression and Elevation.

8. COUNT CALORIES
Did you know that most of us aren’t eating enough calories throughout the day to keep our energy levels up? Women need at least 1200 calories a day while men need at least 1500 calories a day.

9. HEALTHY BONES
Exercise not only helps build muscle, but it also improves the strength of your bones. It is important to get involved in a variety of activities so all parts of your skeleton get a workout.

10. KEEP A POSITIVE ATTITUDE
There’s a definitive connection between living well and healthfully and having a cheerful outlook on life.

Let us know if you’ve got any more we haven’t thought of.