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Healthy Eating Tips & Recipes
Sugar Snap Pea & Shrimp Curry
From EatingWell: May/June 2007
This dish is best done at the last minute so the snap peas keep their crisp texture. The pink of the shrimp and the green peas make it as pretty as it is tasty.
Ingredients
- 2 tablespoons canola oil
- 2 tablespoons Madras curry powder
- 1 1/2 pounds raw shrimp, (16-20 per pound), peeled and deveined
- 1 pound sugar snap peas, trimmed
- 1 cup “lite” coconut milk
- 1/4 cup lemon juice
Preparation - Active Time: 25 minutes Total Time: 25 minutes
- Heat oil in a wok or large skillet over medium heat. Add curry powder and cook, stirring, until fragrant, 1 to 2 minutes. Add shrimp and peas and cook, stirring, until the shrimp are almost cooked through, about 4 minutes. Stir in coconut milk, lemon juice and salt. Bring to a boil and cook until the shrimp have cooked through, about 2 minutes more.
Nutrition
Per serving: 305 calories; 13 g fat ( 4 g sat , 5 g mono ); 252 mg cholesterol; 14 g carbohydrates; 31 g protein; 4 g fiber; 610 mg sodium; 301 mg potassium.
Nutrition Bonus: Selenium (74% daily value), Vitamin C (50% dv), Iron (35% dv), Vitamin A (25% dv), Calcium (15% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 4 lean meat
4 servings
Barbecue Pulled Chicken
From EatingWell: February/March 2006
This fanciful reinterpretation of pulled pork uses chicken and lots of tomato sauce. Serve with sliced jalapenos, sliced red onions and some sour cream on hand to top this hearty main course.
8 servings
Active Time: 25 minutes
Total Time: 5 1/2 hours
Ingredients
- 1 8-ounce can reduced-sodium tomato sauce
- 1 4-ounce can chopped green chiles, drained
- 3 tablespoons cider vinegar
- 2 tablespoons honey
- 1 tablespoon sweet or smoked paprika
- 1 tablespoon tomato paste
- 1 tablespoon Worcestershire sauce
- 2 teaspoons dry mustard
- 1 teaspoon ground chipotle chile
- 1/2 teaspoon salt
- 2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat
- 1 small onion, finely chopped
- 1 clove garlic, minced
Preparation
1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.
Tips & Notes
-
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month.
Nutrition
Per serving: 184 calories; 8 g fat (2 g sat, 3 g mono); 68 mg cholesterol; 8 g carbohydrates; 3 g added sugars; 20 g protein; 1 g fiber; 257 mg sodium; 303 mg potassium.
Nutrition Bonus: Selenium (19% daily value), Vitamin A & Vitamin C (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1/2 other carb. 2.5 lean meat
Better Blueberry Pancakes
If you and your family are pancake fanatics, you can double, triple, and even quadruple this
Biggest Loser blueberry pancake recipe with great success; the batter will keep in the
refrigerator for up to 3 days.
Prep Time: 15 minutes
Cooking Time: 10 minutes
Serves: 2
Yield 8 pancakes
Ingredients
- 1/2 cup Whole Grain Oat Flour
- 1 large Egg White
- 1/2 tsp Baking Soda
- 1/4 tsp Pure Vanilla Extract
- 1/4 tsp Salt
- 8 sprays Spray 8oz
- 1/2 cup Blueberries
- 1/2 cup Water
Directions
Preheat the oven to 200°F.
In a small bowl, combine the buttermilk, flour, egg white, baking soda, vanilla, and salt. Whisk just until blended. Stir in the blueberries. Let stand for 10 minutes.
Heat a large nonstick skillet over medium heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to mist lightly with I Can’t Believe It’s Not Butter! cooking spray. Return the pan to the heat. Pour the batter in 1/8-cup dollops onto the skillet to form 3 or 4 pancakes. Cook for about 2 minutes, or until bubbles appear on the tops and the bottoms are golden brown. Flip. Cook for about 2 minutes, or until browned on the bottom. Transfer to an oven-proof plate. Cover with aluminum foil. Place in the oven to keep warm. Repeat with cooking spray and the remaining batter to make 8 pancakes total.
Place 4 pancakes on each of 2 serving plates. Serve your blueberry pancakes immediately with I Can’t Believe It’s Not Butter! spray, syrup, and/or fruit spread, if desired.
Nutrition at a Glance
Per serving: 140 calories, 8 g protein, 20 g carbohydrates, 3 g fat (less than 1 g saturated), 5 mg cholesterol, 3 g fiber, 687 mg sodium
Recipe taken from: http://www.livestrong.com/recipes/
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