ten healthy recipes

Ten Healthy RECIPES

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1 tablespoon olive oil 1 large onion, chopped (1 1/2 cups) 2 garlic cloves, minced 3/4 teaspoon salt, divided 1/2 teaspoon pepper, divided 1 1/2 tablespoons Worcestershire sauce 1/3 cup fat-free, less-sodium chicken broth 3 tablespoons ketchup, divided 1 3/4 pounds ground turkey, 97% lean 3/4 cup dry breadcrumbs 1 large egg, lightly beaten 1 large egg white, lightly beaten

Healthy Meatloaf Recipe

1. Preheat oven to 375°. Heat oil in medium skillet over medium heat. Add onion and cook, stirring frequently, until soft, about 5 minutes. Add garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring, 1 minute. Stir in Worcestershire sauce, broth, and 1 tablespoon ketchup; transfer mixture to a large bowl, and cool.

2. Add turkey, breadcrumbs, egg, egg white, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to mixture in bowl, and mix well. (Mixture will be very moist.)

3. Cover a baking sheet with aluminum foil, and coat lightly with cooking spray. Form the turkey mixture into a loaf, and place on the pan. Brush meatloaf evenly with remaining 2 tablespoons ketchup. Bake 1 hour or until thermometer inserted into center registers 170°. Let meatloaf stand 5 minutes before serving.

Ingredients

Prepara8on

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1/2 cup drained pitted green olives (about 20) 1 tangerine or small orange, zested and quartered, zest reserved 1 red onion, cut into small wedges 1/2 pound Whole Catch® boneless, skinless tuna steak, cut into (1-inch) chunks 1/4 teaspoon fine sea salt 1/4 teaspoon ground black pepper


Preheat the oven to 425°F. Arrange olives, tangerine, and onions on a large, parchment paper-lined baking sheet and roast until onions are just browning, 10 to 15 minutes. Toss gently, scatter tuna over the top, season with salt and pepper and continue roasting until tuna is just cooked through, 8 to 10 minutes more. Squeeze tangerine over tuna, onions and olives. Sprinkle with reserved zest; toss well and serve.

Ingredients

Prepara8on

Tangerine Roasted Tuna With Green Olives



Coleslaw 4 cups coleslaw mix (or shredded cabbage and carrots) 2 tablespoon rice vinegar 1 tablespoon honey ⅛ teaspoon salt Fish 4 fillets firm white fish such as tilapia 1 tablespoon olive oil 2 teaspoons chili powder 1 teaspoon Spanish smoked paprika salt, to taste Chipotle Yogurt Sauce 1 chipotle pepper, seeds removed ½ cup non-fat Greek yogurt 2 tablespoons lowfat mayonnaise dash of salt To Serve Corn tortillas (about 12)

Coleslaw Mix all Coleslaw ingredients together in a medium bowl. Cover and chill until time to serve. Fish Drizzle olive oil on both sides of fish fillets, using your fingers to lightly cover all the pieces. Sprinkle chili powder, smoked paprika and a little salt on each piece. Grill on top of a lightly greased piece of foil until done (this keeps the fish from sticking to the grill). Flip the fish halfway through cooking, or just leave it alone and let it finish cooking without turning. Chipotle Yogurt Sauce Finely mince chipotle pepper (without the seeds or else it will be way too spicy). Mix with yogurt, mayonnaise and a dash of salt. To Serve Lightly toast corn tortillas over gas flame or in a cast iron pan. Let everyone serve themselves by topping the corn tortilla with some Grilled Fish, Coleslaw and a drizzle of Chipotle Yogurt Sauce.

Ingredients Prepara8on

Kid-‐Friendly Fish Tacos with Coleslaw and Chipotle Sauce Recipe


Prepara8onIngredients

1 ounce fresh breadcrumbs (about 1/2 cup) Cooking spray 1 cup chopped onion 2 garlic cloves, chopped 1/2 cup ketchup, divided 1/4 cup chopped fresh parsley 2 tablespoons grated Parmesan cheese 1 tablespoon prepared horseradish 1 tablespoon Dijon mustard 3/4 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 3 ounces white cheddar cheese, diced 1 1/2 pounds ground sirloin 1 large egg, lightly beaten

1. Preheat oven to 425°.

2. Heat a skillet over medium-high heat. Add breadcrumbs; cook 3 minutes or until toasted, stirring frequently.

3. While breadcrumbs cook, heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Combine onion mixture, breadcrumbs, 1/4 cup ketchup, and remaining ingredients. Shape into 6 (4 x 2-inch) loaves on a broiler pan coated with cooking spray; spread 2 teaspoons ketchup over each. Bake at 425° for 25 minutes or until done.

Note: This recipe originally ran in Cooking Light January, 2011 and was updated for the November, 2012 25th anniversary issue.MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information


Cheesy Meat Loaf Minis



Ingredients Prepara8on8 ounces uncooked spaghetti 12 ounces peeled and deveined medium shrimp 2 tablespoons pine nuts 1 cup 1% low-fat milk, divided 1 tablespoon all-purpose flour 1/2 teaspoon Dijon mustard 1/4 teaspoon ground nutmeg 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese 1/3 cup finely chopped fresh basil 1/4 cup torn fresh basil leaves

1. Bring 4 quarts water to a boil in a large saucepan. Add pasta; cook 7 minutes. Add shrimp to pan; cook 3 minutes or until shrimp are done and pasta is al dente. Drain; keep warm.

2. While pasta cooks, heat a small nonstick skillet over medium heat. Add nuts to pan; cook 2 minutes or until lightly browned.

3. Combine 1/2 cup milk and flour in a large saucepan, stirring with a whisk until well blended. Place pan over medium heat; gradually stir in remaining 1/2 cup milk. Stir in mustard and nutmeg. Bring to a boil; reduce heat to medium-low, and cook 5 minutes or until mixture begins to thicken, stirring constantly. Stir in salt and pepper; cook 1 minute. Add drained pasta mixture, cheese, and chopped basil, tossing gently to combine. Sprinkle with nuts and torn basil.

Note: Because the noodles will quickly absorb the creamy sauce, it's best to serve this calcium-rich entrée right away.

Shrimp and Pine Nut SpagheG


2 cups chopped cooked chicken breast 2 cups uncooked spaghetti noodles, broken into 2-inch pieces (about 7 ounces) 1 cup (1/4-inch-thick) slices celery 1 cup chopped red bell pepper 1 cup chopped onion 1 cup fat-free, less-sodium chicken broth 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 (10.75-ounce) cans condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted Cooking spray 1 cup (4 ounces) shredded cheddar cheese, divided

1. Preheat oven to 350°.

2. Combine first 5 ingredients in a large bowl. Combine broth, salt, pepper, and soup in a medium bowl, stirring with a whisk. Add soup mixture to chicken mixture; toss. Divide mixture evenly between 2 (8-inch) square or (2-quart) baking dishes coated with cooking spray. Sprinkle 1/2 cup cheese over each casserole. Cover with foil coated with cooking spray. Bake at 350° for 35 minutes. Uncover and bake an additional 10 minutes.



Chicken SpagheG Casserole




1 20-ounce can pineapple chunks 3 tablespoons rice vinegar 2 tablespoons ketchup 2 tablespoons reduced-sodium soy sauce 1 tablespoon brown sugar 2 teaspoons cornstarch 1/4 teaspoon crushed red pepper 1 large egg 1 medium carrot, shredded 1/4 cup finely chopped scallion whites 2 tablespoons minced fresh ginger 1 1/2 teaspoons Chinese five-spice powder 3/4 teaspoon salt 8 ounces ground turkey breast 8 ounces ground pork 2 teaspoons canola oil 1 large red bell pepper, cut into 1-inch pieces 1/2 cup sliced scallion greens

Preheat oven to 450°F. Line a baking sheet with foil and coat with cooking spray. Drain pineapple juice into a small bowl. Whisk in vinegar, ketchup, soy sauce, brown sugar, cornstarch and crushed red pepper. Set aside. Finely chop enough pineapple to yield 1/2 cup. Press out excess moisture with paper towels. Reserve the remaining pineapple chunks for the sauce. Lightly beat egg in a large bowl. Stir in carrot, scallion whites, ginger, five-spice powder, salt and the finely chopped pineapple. Add turkey and pork; gently mix to combine (do not overmix). Using a scant 1 tablespoon each, make 36 small meatballs. Bake on the prepared baking sheet until just cooked through, about 15 minutes. Heat oil in a large skillet over medium heat. Add bell pepper and cook for 1 minute. Whisk the reserved juice mixture and add to the pan. Bring to a boil and cook, stirring, for 1 minute. Stir in the remaining pineapple and the cooked meatballs. To serve, thread a meatball and a piece of pineapple and/or pepper onto a small skewer or toothpick. Transfer to a platter, drizzle with sauce and sprinkle with scallion greens.

Sweet-‐&-‐Sour Meatballs




1 cup diced fresh tomatoes 1 1/2 tablespoons chopped fresh cilantro 4 fat-free whole-wheat tortillas, 8 inches in diameter 1 cup low-fat refried black beans 1 cup chopped lettuce 1/2 cup finely shredded cheddar cheese 1/4 cup reduced-fat sour cream 1/2 cup salsa

In a small bowl, stir together the tomatoes and cilantro. Set aside.

Place 2 tortillas between a paper napkin or paper towel and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.

Scoop the refried black beans into a microwave-safe bowl. Warm on high in the microwave for 1 minute. Stir to make sure the beans are heated through.

To serve, spread 1/4 cup of the black beans on 1 tortilla. Top with 1/4 cup lettuce, 1/4 cup of the tomato-cilantro mixture and 2 tablespoons cheese. Fold the sides and the bottom of the tortilla up over the filling, then roll to close. Garnish with 1 tablespoon sour cream and 2 tablespoons salsa. Repeat with the remaining tortillas and serve immediately.

Southwestern Wraps




16 ounces pork tenderloin, cut into 6 pieces 1 1/2 tablespoons curry powder 1 tablespoon extra-virgin olive oil 2 medium yellow onions, chopped (about 2 cups) 2 cups apple cider, divided 1 tart apple, peeled, seeded and chopped into chunks 1 tablespoon cornstarch

Season the pork tenderloin with curry powder and let stand for 15 minutes.

In a large, heavy skillet, heat the olive oil over medium-high heat. Add the tenderloin and cook, turning once, until browned on both sides, about 5 to 10 minutes. Remove the meat from the skillet and set aside.

Add the onions to skillet and saute until soft and golden. Add 1 1/2 cups of the apple cider, reduce the heat and simmer until the liquid is half the volume.

Add the chopped apple, cornstarch and the remaining 1/2 cup apple cider. Stir and simmer while the sauce thickens, about 2 minutes. Return the tenderloin to the skillet and simmer for the final 5 minutes.

To serve, arrange tenderloin on a serving platter or divide onto individual plates. Pour thickened sauce over meat and serve immediately.

Curried Pork Tenderloin in Apple Cider



Ingredients Prepara8on1-5 pound whole, bone-in turkey breast (thawed)

Rub: 2 tablespoons fresh rosemary, chopped 2 tablespoons fresh thyme leaves, chopped 2 tablespoons olive oil

Stuffing: 1 small onion, thinly sliced 1 apple, peeled and thinly sliced 1 pear, peeled and thinly sliced 1/4 cup dried cranberries (or raisins)

Glaze: 2 cups apple juice (divided) 1 tablespoon brown sugar 1 tablespoon brown mustard 1 tablespoon olive oil

Preheat the oven to 325 F. Place the turkey breast, skin side up, on a rack in a roasting pan.

In a small bowl, combine the herbs and the olive oil to make a paste. Loosen the skin from the meat gently with your fingers — making two deep pockets between the skin and meat. Smear half of the paste directly on the meat. Spread the remaining paste evenly over the top of the skin.

In another small bowl, mix together the sliced onions and fruit. Stuff each pocket with the mixture.

Pour 1 cup of apple juice into the bottom of the roasting pan. Roast the turkey breast for 1 3/4 to 2 hours, until the skin is golden brown and an instant-read thermometer registers 165 F when inserted into the thickest and meatiest areas of the breast. If the skin is over-browning, cover the breast loosely with aluminum foil.

In the meantime, combine the remaining cup of apple juice, brown sugar, mustard and olive oil in a sauce pan. Heat to boiling, reduce the heat and simmer until it becomes thickened and reduced in volume to about 3/4 cup. Use this to baste the turkey during the last 30 minutes of cooking.

When the turkey is done, cover with foil and allow it to rest at room temperature for 15 minutes. Carve, serve and spoon any remaining glaze over the turkey.

Glazed Turkey Breast With Fruit Stuffing


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ten healthy recipes

Food

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teaspoon ne sea salt

little salt

teaspoon ground black

tablespoon olive oil

chipotle pepper

large egg white

large bowl