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Ken Haedrich, cookbook author and FamilyFun contributor, came up with this extra juicy burger that's made with ground chicken -- often a leaner alternative to ground beef. Pesto, used both in the burgers and in the special sauce, adds a savory, garden-fresh flavor to his version of a cookout classic.
- Ingredients
- FOR THE BURGERS:
- 1 1/2 pounds ground chicken
- 3/4 cup grated sharp Cheddar or 1/2 cup finely grated Parmesan
- 1/2 teaspoon salt
- 1/4 teaspoon ground pepper
- 1/3 cup mayonnaise
- 2 tablespoons pesto (store-bought or your favorite recipe)
- Oil for brushing the burgers
- 6 burger rolls
- Lettuce
- Sliced tomatoes
- FOR THE PESTO MAYONNAISE:
- 1/2 cup mayonnaise
- 2 tablespoons pesto
- Instructions
- Line a medium-size baking sheet with plastic wrap and set it aside. In a large mixing bowl, combine the ground chicken, cheese, salt, and pepper, gently tossing the mixture with your hands or a large fork, until evenly blended.
- In a small bowl, mix the mayonnaise and pesto, then add it to the ground chicken mixture and combine until evenly blended. Shape the meat into six 1/2-inch-thick patties, placing each one on the lined baking sheet as you go. Cover the burgers with plastic wrap and refrigerate them for at least 30 minutes to firm them. (Note: The patties will be softer than traditional hamburgers.)
- While the meat is chilling, prepare the grill and make the Pesto Mayonnaise (just combine the ingredients in a small bowl). Then brush one side of each of the burgers with a little oil and place them on the grill, oiled side down. Lightly brush oil on the other side of the burgers and cook them for 5 minutes on each side, turning once, or until the meat is no longer pink inside.
- Serve the burgers on the rolls, dressed with the lettuce, tomatoes, and Pesto Mayonnaise. Makes 6 burgers.
- Nutritional Information:
- Per serving (1 cheddar-based burger on a bun with 1 1/2 tablespoons of pesto mayonnaise):
Calories 572
Total Fat 41 g (62% DV)
Saturated Fat 9 g (47% DV)
Cholesterol 122 mg (41% DV)
Sodium 833 mg (35% DV)
Total Carbohydrate 23 g (8% DV)
Fiber 1 g (5% DV)
Sugars 3 g
Protein 28 g (55% DV) (Percent daily values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.)
Prep Time:
15 Min
Cook Time:
10 Min
Ready In:
25 Min
Ingredients
Directions
25 Min
Ingredients
Directions
Week of 7-12
Whole Wheat Breakfast!!
Mushroom and Wild Rice Frittata
- 2 cup(s) water
, for wild rice
- 1/2 cup(s) wild rice (see Tips & Techniques), rinsed
- 1/8 teaspoon(s) salt, for wild rice
- 5 large eggs
- 2 large egg whites
- 2 tablespoon(s) chopped fresh parsley
- 1/2 teaspoon(s) salt, divided
- 1/2 teaspoon(s) freshly ground pepper, divided
- 1/4 teaspoon(s) ground nutmeg
- 2 teaspoon(s) extra-virgin olive oil
- 1 cup(s) chopped red onion
- 1 tablespoon(s) minced fresh rosemary or 1 teaspoon dried
- 1 pound(s) mixed mushrooms (cremini, white button, shiitake), sliced
- 1/2 cup(s) finely shredded Parmesan cheese
- 4 (about 2 ounces) thin slices prosciutto, chopped
Directions
- To prepare wild rice: Combine water, rice, and salt in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer, and cook until the rice is tender with a slight bite, 40 to 50 minutes. Drain; you'll have about 1 1/2 cups cooked rice.
- To prepare frittata: About 30 minutes after you start cooking the rice, beat eggs and egg whites in a large bowl with parsley, 1/4 teaspoon salt, 1/4 teaspoon pepper, and nutmeg.
- Position rack in upper third of oven; preheat broiler.
- Heat oil in a 10-inch ovenproof skillet, preferably cast-iron, over medium heat. Add onion and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 3 minutes. Stir in rosemary, then add mushrooms and cook, stirring frequently, until they release their liquid and the pan is dry, 6 to 8 minutes. Reduce heat to medium-low; stir in the rice.
- Pour the reserved egg mixture evenly over the rice and vegetables. Partially cover and cook until set around the edges, about 5 minutes. Sprinkle with Parmesan and prosciutto. Place the pan under broiler and broil until the eggs are set and the top is nicely browned, about 2 minutes. Let stand for 5 minutes before serving.
Whole Wheat Dinner Idea:
Whole Wheat Penne with Broccoli and Sausage
- 12 ounce(s) whole wheat penne pasta
- 1 large bunch broccoli, cut into florets
- 12 ounce(s) hot Italian turkey sausage
- 1 pint(s) grape tomatoes, each cut in half
- 1/2 cup(s) (loosely packed) fresh basil leaves, chopped
- 1/4 cup(s) freshly grated Pecorino Romano cheese
Directions
- Heat large saucepot of salted water
- Meanwhile, thinly slice sausage on the diagonal. In 12-inch nonstick skillet, cook sausage on medium 7 to 8 minutes or until it begins to brown, stirring occasionally. Add tomatoes and cook 5 minutes longer, stirring.
- Stir pasta, broccoli, and 1/4 cup pasta cooking water into sausage mixture in skillet; heat through, adding additional cooking water if needed. Remove from heat; stir in basil and cheese.
A grocery shopping list for Market Street
New Idea for Soups~
1. Apples
2. Bananas
3. Oranges
4. Pineapple cups
5. Whole Grain Pasta
6. General Mills Cereal (Cheerios- low cholesterol)
7. Whole Grain/Wheat bread
8. Whole/2% milk
9. Freshly made ready to eat salads.
10. Carrots
11. Celery
12. Grapes
13. Black Eyed beans/ or any type of Beans you prefer.
14.Fiber One fiber bar
15. Yogurt
16.Water
17. Diet Green Tea
18. Crystal Light
19. Berries
* You can add on another healthy foods you can think of*
19. Berries
* You can add on another healthy foods you can think of*
Ways to Spicy up your water!!
Try to drink 6-8 cups if water per day, so that means about 3-4 bottles of water per day.
If you would like to give your water a little kick, then you could add Crystal Light.
One packet of Crystal Light= 5 calories, there are about 40 different flavors.
Now, that have come up with way to mix vitamins into your crystal light. They now have crystal light flavors with vitamin B12 & C.
B12- Energy
C-Immunity
Flavor with Energy is: Wild Strawberry
Flavor with Immunity is: Cherry Pomegranate
You could also add MiO Liquid Water Enhancer to your water, i have not tried it but i have heard it is good.
One little bottle of MiO is 0 calories, and you could just pour it into your water.
In my opinion, i prefer Crystal Light because it offers more vitamins, and there are more flavors.
How to Include Whole Grains in...LUNCH!
Quinoa Skillet Bread
A Fruit based dessert!!
When eating a sandwich, use whole wheat bread instead of white bread.
Switch white rice for brown rice.
You can add whole grains to soups and stews (barley instead of noodles.)
There are whole grain tortilla chips, crackers, popcorn...etc to add as a side to lunch.
Whole grain foods can be found for just about anything, already made. All you need to do is add or substitute it for a less healthy option.
Quinoa Skillet Breadbutter to grease pan, about 1 tablespoon
1 cup / 4 oz / 115g whole wheat pastry flour
3/4 cup / 4 oz / 115 g yellow cornmeal (coarse)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon dried mixed herbs (optional)
2 large eggs
1 1/2 cups / 7 oz / 200 g cooked quinoa, room temperature*
3 tablespoons unsalted butter, barely melted and cooled a bit3 tablespoons natural cane sugar (or brown sugar)3/4 teaspoon fine grain sea salt
2 cups / 475 ml milk
1 1/2 tablespoons white or white wine vinegar
1 cup / 240 ml heavy cream
Preheat the oven to 350F / 180 C degrees and place a rack in the top third. Butter a 10-inch oven-proof skillet (or equivalent baking dish). I used a cast-iron pan with 2-inch deep sides. Roughly ten minutes before you are ready to bake the skillet bread, while you are mixing the batter, place the skillet in the hot oven.
In a large bowl stir together the flour, cornmeal, baking powder, baking soda, and dried herbs.
In a separate bowl, beat the eggs, quinoa, and melted butter until well-blended. Add the sugar, salt, milk and vinegar and stir again. Then add the wet ingredients to the dry ingredients and stir just until the batter comes together. It will seem very thin, don't worry.
Pour the batter into the heated skillet. Pour the heavy cream into the center of the batter. Have faith, and do not stir. Carefully place in the oven and check after 45 minutes, the skillet bread is done when the top becomes lightly browned and the center just set. Somewhere between 45-60 minutes typically. I like to finish things up with a few seconds under the broiler to brown the top nicely. You can serve this I like this warm or at room temperature, sliced in a grid, sprinkled with a touch more salt (if needed).
Makes one 10 1/2 skillet.
Prep time: 10 min - Cook time: 60 min
Whole Grain Granola with Dried Fruit
Whole Grain Granola with Dried Fruit
Directions
- Add the sunflower seeds to the dry ingredients. For the wet ingredients, use only half of the called-for apple juice (1/8 cup), and add the orange juice and orange zest to wet ingredients. After the first 15 minutes of baking, add the dried pineapple and papaya.
Pineapple-Raspberry Parfaits
From EatingWell: April/May 2006
You won't mind serving dessert on a busy weeknight after assembling these quick parfaits.
4 parfaits
Active Time:
Total Time:
NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium |Heart healthy | Healthy weight | Gluten free |
View Our Nutrition Guidelines »INGREDIENTS
- 2 8-ounce containers (2 cups) nonfat peach yogurt
- 1/2 pint fresh raspberries, (about 1 1/4 cups)
- 1 1/2 cups fresh, frozen or canned pineapple chunks
PREPARATION
- Divide and layer yogurt, raspberries and pineapple into 4 glasses.
NUTRITION
Per serving: 109 calories; 0 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 23 g carbohydrates; 5 g protein; 3 g fiber; 58 mg sodium; 113 mg potassium.
Nutrition Bonus: Vitamin C (60% daily value), Calcium (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1/2 reduced-fat milk, 1 fruit
* IF YOU DO NOT LIKE THE RASPBERRIES, THEN YOU COULD SUBSTITUTE IT FOR STRAWBERRIES, BLUEBERRIES OR SOME OTHER KIND OF FRUIT! *
* IF YOU DO NOT LIKE THE RASPBERRIES, THEN YOU COULD SUBSTITUTE IT FOR STRAWBERRIES, BLUEBERRIES OR SOME OTHER KIND OF FRUIT! *
New Idea for Soups~
Tortilla Soup! 
6 servings, about 1 1/3 cups each
Active Time: Total Time:
Ingredients
- 8 corn tortillas, halved and thinly sliced
- Canola or olive oil cooking spray
- 1 tablespoon canola oil
- 3 Anaheim or poblano peppers, diced
- 1 medium onion, diced
- 1 teaspoon ground cumin
- 1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces (see Tip)
- 4 cups reduced-sodium chicken broth
- 1 14-ounce can diced tomatoes with green chiles
- 2 tablespoons lime juice
- 1/2 cup shredded sharp Cheddar cheese
- 1/4 cup chopped fresh cilantro
Preparation
- Preheat oven to 400°F.
- Spread tortilla strips in an even layer on a baking sheet and coat with cooking spray. Bake until browned and crispy, 12 to 15 minutes.
- Meanwhile, heat oil in a large saucepan over medium heat. Add peppers and onion and cook, stirring, until the onion begins to soften, 3 to 5 minutes. Add cumin and cook, stirring, for 1 minute. Add chicken, broth, tomatoes and their juice. Bring to a boil, reduce heat and simmer until the chicken is cooked through, 12 to 15 minutes. Remove from the heat and stir in lime juice. Serve each portion topped with some of the baked tortilla strips, Cheddar and cilantro.
Tips & Notes
- Tip: To trim boneless, skinless chicken thighs, we like to use kitchen shears to snip the fat away from the meat.
Nutrition
Per serving: 288 calories; 12 g fat ( 4 g sat , 4 g mono ); 56 mg cholesterol; 25 g carbohydrates; 20 g protein; 5 g fiber; 483 mg sodium; 404 mg potassium.Nutrition Bonus: Vitamin A (40% daily value), Iron (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 fat
Food Suggestions!!!
Drinks:
-Try drinking 6 cups of water per day
-Every night before you sleep could you please 1 cup of milk, because it helps with bone development.
- The dietian, Shefali Ajmera, told me that it is good to drink Green Tea, because it helps with skin clarity and it has antioxidants.
Snacks:
-You could eat at least one type of fruit per day, Like the saying "An apple a day, keeps the doctor away."
-You can eat a granola bar, or something small.
Healthy Snacks: Something Sweet!
My five sweet snack choices include a higher-fiber pastry, creamy pudding, and three higher-fiber cookies.
Fat-Free Sugar-Free Instant Pudding: (made with nonfat or 1% milk), various brands, 1.4-ounce box makes 2 cups. Per 1/2-cup serving made with nonfat milk: 80 calories, 0 g fat, 0 g saturated fat, 6 g protein, less than 1 g fiber, 7 g sugar (from the natural sugar in milk).
Fiber One Bars: (variousflavors, such as Blueberry), 6 pastries per box. Each pastry has 190 calories, 4 g fat, 1 g saturated fat, 4 g protein, 5 g fiber, 15 g sugar
Nabisco 100% Whole Grain Fig Newtons: 1 pound bag. Fig Newtons have gone whole grain! Two cookies have 110 calories, 2 g fat, 0 g saturated fat, 1 g protein, 2 g fiber, 12 g sugar (some of which comes from the figs).
South Beach Living Fiber Fit Double Chocolate Chunk Cookies: 6 individual packs per 5.1 ounce box. Among the ingredients in South Beach cookie packs are whole-grain wheat flour, high-oleic canola oil, and oat fiber. The sweeteners include sugar, maltitol (a sugar alcohol), sucralose (Splenda) and acesulfame potassium. Each pack of the double chocolate chunk variety has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).
South Beach Living Fiber Fit Oatmeal Chocolate Chunk Cookies: 6 packs per 5.1 ounce box. Each pack has 100 calories, 5 g fat, 1.5 g saturated fat, 1 g protein, 5 g fiber, 5 g sugar (2 g sugar alcohol).
Sauteed Chicken Breasts with Creamy Chive Sauce
Here's a sauce so delicious, it's missing only one thing: a little crunchy bread to dip in it. Make It a Meal: Serve with steamed asparagus or cauliflower, mashed potatoes or orzo pasta, and a glass of Vinho Verde.
4 servings
Active Time:
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NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight |
View Our Nutrition Guidelines »INGREDIENTS
- 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
- 1 teaspoon kosher salt, divided
- 1/4 cup plus 1 tablespoon all-purpose flour, divided
- 3 teaspoons extra-virgin olive oil, divided
- 2 large shallots, finely chopped
- 1/2 cup dry white wine
- 1 14-ounce can reduced-sodium chicken broth
- 1/3 cup reduced-fat sour cream
- 1 tablespoon Dijon mustard
- 1/2 cup chopped chives, (about 1 bunch)
PREPARATION
- Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
- Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
- Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
- Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.
NUTRITION
Per serving: 244 calories; 9 g fat ( 3 g sat , 3 g mono ); 72 mg cholesterol; 1 g carbohydrates; 26 g protein;0 g fiber; 679 mg sodium; 334 mg potassium.
Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv).
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 4 very lean meat ,1 fat
Apricot Smoothie
From EatingWell: September 1997
Canned apricot halves blend with yogurt in a tangy and refreshing smoothie.
2 servings, about 1 1/2 cups each
Active Time:
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NUTRITION PROFILE
Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | Gluten free |
View Our Nutrition Guidelines »INGREDIENTS
- 1 cup canned apricot halves in light syrup
- 6 ice cubes
- 1 cup nonfat plain yogurt
- 3 tablespoons sugar
PREPARATION
- Blend apricot halves, ice cubes, yogurt and sugar in a blender until frothy.
NUTRITION
Per serving: 202 calories; 0 g fat ( 0 g sat , 0 g mono ); 3 mg cholesterol; 49 g carbohydrates; 6 g protein; 2 g fiber; 74 mg sodium; 175 mg potassium.
Carbohydrate Servings: 3
Exchanges: 1 1/2 fruit, 1/2 fat-free milk, 1 other carbohydrate
Kale Chips
From EatingWell: September/October 2011
Not a fan of kale? These crispy baked kale chips will convert you! For the best result, don’t overcrowd the pans.
4 servings, about 2 cups each
Active Time:
Total Time:
NUTRITION PROFILE
Low calorie | Low carbohydrate | High fiber |Low saturated fat | Low cholesterol | Low sodium | High calcium | High potassium |Gluten free | Healthy weight | Heart healthy |
View Our Nutrition Guidelines »INGREDIENTS
- 1 large bunch kale, tough stems removed, leaves torn into pieces (about 16 cups; see Note)
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon salt
PREPARATION
- Position racks in upper third and center of oven; preheat to 400°F.
- If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat. Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. (If the kale won’t all fit, make the chips in batches.)
- Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.)
TIPS & NOTES
- Make Ahead Tip: Store in an airtight container at room temperature for up to 2 days.
- Note: Choose organic kale when possible. Nonorganic can have high pesticide residue.
NUTRITION
Per serving: 110 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 5 g protein; 6 g fiber; 210 mg sodium; 642 mg potassium.
Nutrition Bonus: Nutrition bonus: Vitamin A (767% daily value), Vitamin C (192% dv), Calcium (20% dv), Potassium (18% dv).
Carbohydrate Servings: 1/2
Exchanges: 2 vegetable, 1 fat
Rainbow Chopped Salad
Double this fresh and colorful salad and top each portion with 3 ounces grilled chicken breast for a quick main dish salad.
4 servings, generous 1 cup each
Active Time:
Total Time:
NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy |Healthy weight | High fiber | Gluten free |
View Our Nutrition Guidelines »INGREDIENTS
- 1 1/2 cups bell peppers, chopped
- 1 1/2 cups broccoli florets, chopped
- 1 cup shredded carrots
- 1/2 cup radishes, diced
- 1/2 cup Orange-Oregano Dressing, or Creamy Dill Ranch Dressing (recipes follow)
- 1 tablespoon red onion, minced
THIS RECIPE CALLS FOR:
PREPARATION
- Place bell peppers, broccoli, carrots, radishes, dressing and onion in a medium bowl. Toss to coat. Refrigerate until ready to serve.
NUTRITION
Per serving: 64 calories; 2 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 10 g carbohydrates; 2 g protein; 3 g fiber; 199 mg sodium; 371 mg potassium.
Nutrition Bonus: Vitamin C (240% daily value), Vitamin A (140% dv).
Carbohydrate Servings: 1/2
Exchanges: 2 vegetable, 1/2 fat
Lemony Carrot Salad
From EatingWell: Fall 2004, The EatingWell Diet (2007), EatingWell Serves Two, The EatingWell Diabetes Cookbook (2005)
Tangy lemon and fresh dill make a bright dressing for shredded carrots.
2 servings
Active Time:
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NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy |Healthy weight | Gluten free |
View Our Nutrition Guidelines »INGREDIENTS
- 1 tablespoon lemon juice
- 1 tablespoon extra-virgin olive oil
- 1/2 small clove garlic, minced
- 1/8 teaspoon salt
- Freshly ground pepper, to taste
- 1 cup shredded carrots
- 1 1/2 tablespoons chopped fresh dill
- 1 tablespoon chopped scallion
PREPARATION
- Whisk lemon juice, oil, garlic, salt and pepper to taste in a medium bowl. Add carrots, dill and scallion; toss to coat.
TIPS & NOTES
- Make Ahead Tip: Cover and refrigerate for up to 2 days
NUTRITION
Per serving: 90 calories; 7 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 184 mg sodium; 198 mg potassium.
Nutrition Bonus: Vitamin A (186% daily value).
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 1 1/2 fat
Healthy Breakfast:
Egg White Omelet & Veggies
A pan
Cooking spray or Extra Virgin Oil
5 eggs
1 Yoke
1/2 c of Spinach
1/2 c of tomatoes
1/2 c of onions
Healthy Lunch:
Tuscan-Style Tuna Salad
From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
This streamlined version of a northern Italian idea is perfect for a summer evening: no-fuss, no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for several days. If you do, use it as a wrap filling for the next day's lunch.
4 servings, 1 cup each
Active Time:
Total Time:
NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy |Healthy weight | High fiber | Gluten free |
View Our Nutrition Guidelines »INGREDIENTS
- 2 6-ounce cans chunk light tuna, drained (see Note)
- 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
- 10 cherry tomatoes, quartered
- 4 scallions, trimmed and sliced
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
PREPARATION
- Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
TIPS & NOTES
- Make Ahead Tip: Cover and refrigerate for up to 2 days.
- Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
- Ingredient Note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.
NUTRITION
Per serving: 253 calories; 8 g fat ( 1 g sat , 5 g mono ); 53 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 453 mg sodium; 451 mg potassium.
Nutrition Bonus: Fiber (25% daily value), Vitamin C (20% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 3 1/2 very lean meat, 1 fat
Healthy Dinner:
Broccoli Stuffed Chicken Breast!!!
Healthy Dinner Meal:
Broccoli Stuffed Chicken Breast!!
3/4 c. seasoned dried bread crumbs
1 tbsp. Parmesan cheese
Dash of poultry seasoning
Salt and pepper
1 egg, beaten
1 tbsp. plus 1 tsp. butter, melted and cooled
4 chicken breasts, skinned, boned and pounded to 1/4 of an inch thick
2 oz. Mozzarella cheese
2 oz. sliced boiled ham
1/2 c. cooked chopped broccoli
1 tbsp. Parmesan cheese
Dash of poultry seasoning
Salt and pepper
1 egg, beaten
1 tbsp. plus 1 tsp. butter, melted and cooled
4 chicken breasts, skinned, boned and pounded to 1/4 of an inch thick
2 oz. Mozzarella cheese
2 oz. sliced boiled ham
1/2 c. cooked chopped broccoli
Spray 9 x 13 x 2 inch pan; set aside. On sheet of waxed paper, combine bread crumbs, Parmesan cheese and seasonings; set aside. In small bowl, using fork, combine egg and butter; mix well. Preheat oven to 375 degrees. Roll each breast into egg mixture and crumb mixture, coat both sides evenly. On each breasts arrange 1/2 ounce shredded Mozzarella cheese, 1/2 ounce ham and 2 tablespoons broccoli on top of ham. Place near one end for easier roll-up. Roll to enclose filling. Arrange breasts seams down in baking pan. Bake until tender, about 40 minutes.
Desserts (optional):
Homemade Vanilla Ice Cream
From EatingWell: July/August 2008
Here's a simple recipe for low-fat vanilla ice cream. Our version has all the richness you'll need but about 90 fewer calories than store-bought premium ice cream and a whopping 15 grams less total fat and 10 grams less saturated fat per serving.
8 servings, 1/2 cup each (1 quart)
Active Time:
Total Time:
NUTRITION PROFILE
Low calorie | Low saturated fat | Low sodium |Heart healthy | Healthy weight | High calcium| Gluten free |
View Our Nutrition Guidelines »INGREDIENTS
- 1 1/2 teaspoons unflavored gelatin
- 1 tablespoon water
- 3 cups low-fat milk, divided
- 3 large egg yolks
- 1 14-ounce can nonfat sweetened condensed milk
- 1 vanilla bean
PREPARATION
- Sprinkle gelatin over water in a small bowl; let stand, stirring once or twice, while you make the base for the ice cream.
- Pour 1 1/2 cups milk into a large saucepan. Cut vanilla bean in half lengthwise; scrape the seeds into the milk and add the pod.
- Heat the milk mixture over medium heat until steaming. Whisk egg yolks and condensed milk in a medium bowl. Gradually pour in the hot milk, whisking until blended. Return the mixture to the pan and cook over medium heat, stirring with a wooden spoon, until the back of the spoon is lightly coated, 3 to 5 minutes. Do not bring to a boil or the custard will curdle.
- Strain the custard through a fine-mesh sieve into a clean large bowl. Add the softened gelatin and whisk until melted. Whisk in the remaining 1 1/2 cups milk. Cover and refrigerate until chilled, at least 2 hours.
- Whisk the ice cream mixture and pour into the canister of an ice cream maker. Freeze according to manufacturer’s directions. If necessary, place the ice cream in the freezer to firm up before serving.
TIPS & NOTES
- Make Ahead Tip: Store in an airtight container in the freezer for up to 1 week. | Equipment: Ice cream maker
- Tip: Jazz up homemade ice cream with stir-ins, like crumbled cookies, toasted nuts or chopped fruit. Here are few tips to get you started:
- • Stir-ins should be small, about the size of a pea.
- • Cool toasted ingredients completely before adding them to the ice cream maker.
- • Check your ice cream maker's instructions when it comes to judging the volume of your stir-ins. In general, we recommend 1 cup of stir-ins per quart of ice cream.
- • Add stir-ins to the ice cream maker during the last 5 minutes of freezing.
NUTRITION
Per serving: 202 calories; 3 g fat ( 1 g sat , 1 g mono ); 89 mg cholesterol; 36 g carbohydrates; 9 g protein;0 g fiber; 104 mg sodium; 477 mg potassium.
Nutrition Bonus: Calcium (25% daily value).
Carbohydrate Servings: 2 1/2
Exchanges: 1 low-fat milk
Fat-free Low Calorie Chocolate Brownies!!! :D
Ingredients:
- 1 cup flour
- 1/3 cup unsweetened cocoa powder
- 1/2 tsp salt
- 1 tsp baking powder
- 1/4 tsp baking soda
- 1/4 tsp cinnamon
- 1/2 cup sugar
- 1/4 cup brown sugar
- 1/4 cup non-fat dry milk powder
- 1 egg white, slightly beaten
- 1 cup unsweetened applesauce
- 1 tsp vanilla
- 1 tsp powdered sugar
Preparation:
Pre-heat oven to 350 degrees.
Lightly coat an 8 x 8 x 2-inch pan with cooking spray; set aside.
In large bowl, sift together flour, cocoa, salt, baking powder, baking soda and cinnamon; set aside.
In medium bowl, beat the sugar, brown sugar, non-fat dry milk powder, egg white, applesauce and vanilla with a spoon until well combined. Stir wet mixture into dry mixture, mixing just until moistened.
Spread evenly in prepared pan. Bake 22 to 23 minutes or until toothpick inserted in center comes out clean. Cool on wire rack. If Dust with powdered sugar.
Makes 16 fat-free and low-calorie brownies.
Nutritional Information:
82 calories; 2 g protein; 19 g carbohydrates; 0 g fat; 0 mg cholesterol; 1 g fiber; 11 mcg folate; 1 mg iron; 121 mg sodium.
82 calories; 2 g protein; 19 g carbohydrates; 0 g fat; 0 mg cholesterol; 1 g fiber; 11 mcg folate; 1 mg iron; 121 mg sodium.
The Nutritional Group made you a spreadsheet of foods you could eat during Spring Break!!
https://docs.google.com/spreadsheet/ccc?key=0Avpp8Sx1yaY4dGZQMWtrMU9BVjN1OUpvVGFqWmI3MUE
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