Archive for the ‘Recipes’ Category

(America’s Test Kitchen) Turkey Burgers Recipe
Makes 4 servings

Grilling out burgers for the 4th give this recipe a try for a tasty juicy lean turkey burger! 

The nutritional info on this burger is using 93% lean ground turkey and whole fat ricotta cheese to make it leaner use extra lean Turkey (99% lean) and low fat ricotta cheese to shave off about 75 calories and 10 grams of fat /burger.

Ingredients

1 1/4

pounds   lean ground turkey

1/2

cup   ricotta cheese

1/2

teaspoon   salt

1/2

teaspoon   pepper

2

teaspoons   Worcestershire sauce

2

teaspoons   Dijon mustard

1

tablespoon   vegetable or canola oil

Directions

  1. Combine the ground turkey, cheese, salt, pepper, Worcestershire sauce, and mustard in a medium bowl until blended. Divide the meat into 4 portions. Lightly toss one portion from hand to hand to form a ball, then lightly flatten the ball with your fingertips into a 1-inch-thick patty. Repeat with the remaining portions.
  2. Heat the oil in a large heavy skillet over medium heat until very hot. Swirl the oil in the pan to coat the bottom. Add the burgers and cook over medium heat without moving them until the bottom of each is dark brown and crusted, 3 to 4 minutes. Turn the burgers over; continue to cook until the bottom is light brown but not yet crusted, 3 to 4 minutes longer. Reduce the heat to low, position the cover slightly ajar on the pan to allow steam to escape, and continue to cook for 8 to 10 minutes longer, flipping once if necessary to promote deep browning, or until the center is completely opaque yet still juicy or an instant-read thermometer inserted from the side of the burger into the center registers 160 degrees. Remove from the pan and serve immediately.

Nutrition Facts (93% lean & whole fat ricotta): 281 calories, 16.2 g fat, 2.4 g Carbohydrates, 31.5 g protein

99% lean Turkey and low fat ricotta: 200 calories, 6.5 g fat, 2.4 g carbohydrates, 31.5 g protein

Nutritional details are an estimate and should only be used as a guide for approximation

A friend of mine sent me this recipe. It looks fairly simple and I’m sure it tastes delicious.  Looking at the ingredients, it seems well-balanced with good nutritional value and not whole lot of calories.  Have a get together Mexican style and give it try!   

Ingredients:                                                                                                                                                  
Marinade and Dressing

  • 1/3 cup cilantro leaves, finely chopped
  • 1/3 cup fresh lime juice
  • 1 tablespoon honey
  • 1 teaspoon chili powder
  • dash of salt
  • dash of black pepper
  • 1 teaspoon cumin

Tacos

  • 1 pound cleaned medium shrimp (about 35-40)
  • 4 cups finely shredded Cole slaw mix
  • 1 package of whole wheat taco size tortillas

Directions for the marinade and dressing;

  • In small bowl, whisk together all ingredients and stir well.

Directions for Tacos;

  1. Heat broiler to high.  In a medium-size bowl, combine 1/4 cup of the marinade and the shrimp.
  2. In a second medium sized bowl, combine remaining marinade and the Cole slaw mix.  Let both marinate for 15 minutes.
  3. Transfer shrimp to broiler pan.  Broil a few inches from heat for 5-7 minutes, turning once.
  4. Warm a tortilla in microwave for 10 seconds.  Top with 4 or 5 shrimp and 1/4 cup slaw.  Repeat with all ingredients.

Makes 8-10 tacos
Per Taco: Calories: 195, Fat: 6g, Protein: 9g, Carbohydrate: 27g, Fiber: 5g

Hearty Turkey Soup

Posted: October 23, 2010 by Stacy Gregovich in Recipes

I finally got around to making this soup that a Fitness For Function client (Thanks Kimberly) brought in months ago and it is definitely blog worthy. It is simple, quick, very healthy, and fills you up!! It took less than 30 minutes and not 1 unhealthy ingredient. So here it is:

1 lb ground turkey ( I used 93% fat free)

Garlic

1 can (15 oz) diced tomatoes ( I used diced tomatoes w/ basil, garlic, & oregano )

1 can (15 oz) cannellini beans, rinsed and drained

1 can (15 oz) chicken broth

Salt

Pepper

1 bag fresh spinach

Parmesan or mozzarella cheese (optional)- topped mine with the mozzarella

Brown Turkey and garlic in a large saucepan. Add tomatoes (drained), beans, and chicken broth to turkey and garlic. Season w/ salt and pepper. Bring to a boil. Let simmer 5 mins. Add spinach and simmer for another 2-5 mins til spinach is cooked. Serve with cheese if you want.

Skinny Cookie Recipe

Posted: June 8, 2010 by Stacy Gregovich in Recipes
Tags: , ,

Just thought I would share this recipe with everyone. I have been making a batch of these skinny cookies at the beginning of every week to keep on hand for a quick and healthy option for breakfast. In the morning I just nuke two of the cookies for around 10 seconds smear a little natural creamy peanut butter on top of each and have a glass of skim milk with my coffee. I got the idea from a diet my family has been following called the skinny pill diet (no pills involved) with a few modifications to make them a bit more healthy. Here it is , it is very simple.

1 cup whole wheat pancake flour

½ cup oat bran

½ cup oatmeal

½ cup applesauce ( no sugar added)

½ cup raisins

1 egg

½ cup water

¼ cup splenda brown sugar

4 packets splenda

Cinnamon

Vanilla

Beat the egg and mix with vanilla and cinnamon. Then starting mixing in the other ingredients. Make into 12 cookies on a baking sheet, slightly press each cookie down with a fork. Bake at 350 for 15 minutes. Store in the refrigerator when done.

Black Bean and Corn Salsa

Posted: April 16, 2010 by Stacy Gregovich in Recipes

Ingredients

  • 1 (15 ounce) can yellow corn, drained
  • 1 (15 ounce) can white corn, drained
  • 2 (15 ounce) cans black beans, drained and rinsed
  • 1 (14.5 ounce) can Italian-style diced tomatoes, drained
  • 1 bunch finely chopped cilantro
  • 5 green onions, finely sliced
  • 1 small red onion, finely chopped
  • 1 red bell pepper, seeded and chopped
  • 1 tablespoon minced garlic
  • 1/4 cup lime juice
  • 1 avocado – peeled, pitted, and diced
  • 2 tablespoons olive oil, or to taste

Directions

Stir the yellow and white corn, black beans, tomatoes, cilantro, green onion, red onion, bell pepper, and garlic in a large bowl. Gently mix in the lime juice and avocado. Drizzle with olive oil to serve.

Use it as a topping for your grilled chicken or fish!

Grilled Salmon Recipe

Posted: April 2, 2010 by Stacy Gregovich in Recipes

From Health magazine

Just-picked corn and cherry tomatoes make this a standout recipe, adapted from Bobby Flay’s Grill It!

Prep: 30 minutes
Cook: 21 minutes
Makes 4 servings

Ingredients:
4 ears shucked corn
Olive oil cooking spray
3/4 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 pint cherry tomatoes, halved
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
3 tablespoons thinly sliced fresh basil, plus whole basil sprigs for garnish (optional)
Four 4-ounce salmon fillets

Instructions:
1. Prepare grill.

2. Soak corn in a large bowl of cold water for 20 minutes. Remove and pat dry. Coat corn on all sides with cooking spray, and season with 1/4 teaspoon salt and 1/4 teaspoon pepper. Grill about 15 minutes or until charred on all sides. Remove cobs from grill, and cool slightly. Slice the kernels from the cobs, and transfer to a medium bowl. Add tomatoes, olive oil, vinegar, and sliced basil; season with 1/4 teaspoon salt and 1/4 teaspoon pepper. Let the relish sit at room temperature for 15 minutes before serving.

3. Meanwhile, lightly coat both sides of salmon fillets with cooking spray; season with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Place fillets skin side down, and grill 3–4 minutes or until golden brown. Flip fillets, and grill for 3 more minutes. Fish should feel slightly firm in the center and will register 145° on an instant-read thermometer. Place salmon onto each of 4 plates, and spoon relish over top. Garnish with basil sprigs, if desired. (Serving size: 1 salmon fillet and 1 1/2 cups relish)

Nutrition:
Calories 341; Fat 16g (sat 2g, mono 8g, poly 5g); Cholesterol 72mg; Protein 29g; Carbohydrate 22g; Sugars 6g; Fiber 4g; Iron 2mg; Sodium 286mg; Calcium 32mg

Light and Fresh Asparagus Salad

Posted: March 26, 2010 by Stacy Gregovich in Recipes

www.fox19.com

2 bunches pencil asparagus, tough bottom stems removed, the rest sliced into 1/4 inch circles

1 small red onion, finely diced

1/2 cup cooked Acini de Pepe pasta

3/4-1 cup  grated aged pecorino

3 T red wine vinegar

1/4 Cup Extra-virgin olive oil

juice of 1/2 lemon

1/4 cup fresh flat leaf parsley chopped

Kosher salt

Freshly ground black pepper

In boiling water, blanche the asparagus for 1-2 minutes to desired tenderness, should be Al Dente’.

Shock in ice cold water to retain color and crispness. Drain in colander.

In medium mixing/serving bowl add asparagus, onion, pasta and cheese.

In small jar mix vinegar and oil and shake until emulsified.

Pour over asparagus salad and let sit for at least 20 minutes to marinade.

Just before serving, mix in parsley, squeeze fresh lemon juice over salad and sprinkle with salt and pepper.