Friday Tip {working to sustain health}

To be a winner in health, it doesn’t matter how quickly you lose weight.

What matters is how long you can sustain your new healthy lifestyle.

Image and tip from Cooking Light.

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Kale-Turkey Rice Bowl

Cilantro and jalapeno bring bright flavors to typically boring rice and turkey.  This recipe is also a great way to use up any leftover rice.  Recipe serves 4.

What you’ll need:

  • 1 bunch cilantro, tough stems removed
  • 1 jalapeno pepper, halved (seeds removed for less heat)
  • 3 tablespoons sliced almonds
  • salt
  • 1 tablespoon canola oil
  • 1 pound lean ground turkey (93%)
  • 1 onion, finely chopped
  • 1 teaspoon ground cumin
  • 1 (5-ounce) package chopped kale (about 6 cups)
  • 2 1/2 cups cooked brown rice

What you’ll do:

  • In a blender, puree the cilantro, jalapeno and almonds with 1/2 cup water until smooth.
  • Heat the oil in a large pot over medium-high heat.
  • Add the turkey and 1/2 teaspoon salt; cook, stirring and breaking up the meat with a wooden spoon, until browned, about 4 minutes.
  • Add the onion, garlic and cumin and cook, stirring occasionally, until softened, about 6 minutes.
  • Stir in 1 1/2 cups water, the pureed cilantro mixture and the kale.
  • Cover and bring to a boil, then uncover and reduce the heat to medium.
  • Simmer, stirring occasionally for about 15 minutes.
  • Serve over the rice.

Recipe and image from Food Network Magazine.

So what are you waiting for…Get dinner on the table!

Roasted Pork and Potatoes with Creamy Applesauce

Pork and apples were meant for one another.  This low-calorie dinner serves 4.

What you’ll need:

  • 1 1/2 pounds small red-skinned potatoes, halved
  • 1 red bell pepper, cut into 1-inch pieces
  • 2 teaspoons fresh thyme
  • 1 1/2 tablespoons olive oil
  • salt
  • pepper
  • 1 cup applesauce
  • 1/4 cup Greek yogurt or reduced fat sour cream
  • Dash of nutmeg
  • 1 1/2 pounds pork tenderloin, cut into 4 pieces

What you’ll do:

  • Preheat the oven to 375 degrees.
  • Toss the potatoes and bell pepper with the thyme, 1 tablespoon olive oil, 1/2 teaspoon salt and pepper to taste in a shallow making dish.
  • Roast until the potatoes are slightly tender, about 20 minutes.
  • While the potatoes are cooking, mix the applesauce, Greek yogurt and nutmeg in a small bowl and set aside.
  • Pat the pork dry and season with salt and pepper.
  • Heat 1/2 tablespoon olive oil in a large skillet over medium-high heat.
  • Add the pork and sear until browned on all sides, about 6 minutes.
  • Transfer the pork to the baking dish with the vegetables and continue to roast for 15-20 minutes, or it reaches 145 degrees.
  • Transfer the pork to a cutting board and let stand 5 minutes before slicing.
  • Serve with the roasted vegetables and creamy applesauce.

Recipe and image from Food Network Magazine.

So what are you waiting for…Get dinner on the table!

 

Chicken and Quinoa Soup

Hearty and comforting.  Double the recipe so you’ll have lunch for the week.  Recipe serves 4.

What you’ll need:

  • 1 tablespoon olive oil
  • 1 medium onion, sliced
  • 3 stalks celery, chopped
  • 2 cups roughly chopped carrots
  • 1 teaspoon Cajun seasoning
  • 1 cup uncooked quinoa
  • 1 quart chicken broth
  • salt
  • pepper
  • 2 cups chopped broccoli florets
  • 2 1/2 cups shredded rotisserie chicken (skin removed)
  • 2 tablespoons fat free Greek yogurt (or sour cream)

What you’ll do:

  • Heat the olive oil in a large pot over medium-high heat.
  • Add the onion, celery, carrots and Cajun seasoning and cook, stirring occasionally, until the vegetables are soft, about 4 minutes.
  • Stir in the quinoa, then add the chicken broth, 3 cups water, 1/2 teaspoon salt, and pepper to taste.
  • Partially cover and bring to a simmer, then reduce the heat to medium and cook until the quinoa starts to soften, about 12 minutes.
  • Add the broccoli and cook, uncovered, until tender, about 5 minutes.
  • Add the chicken and stir to warm through.
  • Season with salt and pepper, if needed.
  • When servings, top with Greek yogurt and more Cajun seasoning, if desired.

Recipe and image from Food Network Magazine.

So what are you waiting for…Get dinner on the table!

Simple Guacamole

Sunday is the Superbowl!  Snack and appetizers are the usual football lovers around the country.  Why not add something a little healthy to the spread?  Serve with whole-grain tortilla chips or cut up vegetables.  Recipe makes 1 1/2 cups but is easily doubled.

What you’ll need:

  • 2 large ripe avocados, peeled
  • 1 tablespoon fresh lime juice
  • 1/4 teaspoon salt
  • 1 garlic clove, minced
  • 2 tablespoons chopped fresh cilantro

What you’ll do:

  • Place the avocados in a medium bowl and roughly mash with a fork.
  • Add the lime juice, salt and garlic.
  • Mash to desired consistency.
  • Stir in the cilantro.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!

Turkey Cobb Salad

Instead of bacon, smoked paprika is used to give the turkey a smoky flavor.  Recipe serves 4 in under 30 minutes.

What you’ll need:

  • 4 large eggs
  • 1 teaspoon smoked paprika
  • salt
  • pepper
  • 1 1/2 pounds turkey cutlets
  • 3 tablespoons red wine vinegar
  • 3 tablespoons olive oil
  • 1 pint cherry tomatoes, halved
  • 2 romaine lettuce hearts, chopped
  • 1/2 avocado, peeled and chopped
  • 1/4 cup crumbled blue cheese (or feta would work)

What you’ll do:

  • Put the eggs in a medium saucepan and cover with water.
  • Bring to a boil, then remove from the heat, cover and let stand 10 minutes.
  • Transfer to a bowl of ice water to cool.
  • Preheat the broiler.
  • Combine 1 teaspoon paprika, 1/4 teaspoon salt, and pepper to taste in a small bowl.
  • Arrange the turkey cutlets on a baking sheet and sprinkle both sides with the paprika mixture.
  • Broil until just cooked through, about 3 minutes per side.
  • Transfer to a plate and set aside.
  • To make the dressing, combine the vinegar, 1/2 teaspoon salt and pepper in a large bowl.
  • Whisk in the olive oil.
  • Finely chop 1/4 cup of tomatoes and add to the dressing.
  • Peel and halve the hard-boiled eggs.
  • Discard the yolks or save for another use.
  • Chop the egg whites and add to the bowl with the dressing, along with the lettuce, avocado and tomatoes.
  • Chop the turkey, add to the bowl and toss.
  • Serve the salad with the cheese.

**The hard-boiled eggs can be made in advance.  It’s also a good idea to make more than you need for the salad – hard-boiled eggs are an excellent option at breakfast.**

Recipe and image from Food Network Magazines.

So what are you waiting for…Get dinner on the table!