Tag Archives: healthy

Spicy Asian Turkey Lettuce Wraps (super healthy)

26 Jul

Another day, another healthy recipe (trying to keep it light over here!). It hasn’t been too difficult at work, and at home, Rafe, who is instead fighting to keep the pounds on, basically takes whatever base I’m starting with and adds a fattier meat or carbier side. So it’s working because it’s good to have a good support system… ūüôā

These spicy lean turkey lettuce wraps were fantastic– filling, flavorful, and super low-cal (about 200 calories in each serving). The lettuce part of the wraps give it crispness, which is a nice contrast to the savory turkey. This recipe is for 2 servings.

Ingredients

  • about 8 oz of Jennie-O lean ground turkey (roughly half the packet– or double the recipe)
  • onion power, garlic powder, chili powder, and cayenne– all to taste
  • 1 inch fresh ginger cube, grated on microplane or otherwise chopped finely
  • 1-2 tbsp light soy sauce
  • 1-2 tsp Sriracha, to taste
  • 1/2 a zucchini, grated
  • romaine fronds
  • cilantro, for topping

Method

  • In a medium bowl, mix turkey and spices, including ginger, with a fork. I added a fair amount of onion and garlic powder, since I like them!
  • Heat a non-stick fry pan on medium, spray with Pam. Add the turkey to the pan and continue stirring and breaking up chunks of turkey until the meat has a nice ground consistency and is more or less cooked (~5-7 min). Add soy sauce and Sriracha to taste.
  • Add grated zucchini to turkey and continue stirring.
  • Once you’re done, let cook slightly and wash and pat dry your romaine.
  • Lay the turkey mix into the romaine fronds and top with cilantro.

Super Healthy Diet-worthy Tomato Soup

25 Jul

So after more than a few months of being injured and carrying a little more weight than I’m happy to, I decided to cut back on the calories a bit and try to stop eating the crap (I’m looking at you, Blue Bell ice cream).

This soup (made it last night), is not only super tasty and protein-enriched, but also very low-cal (230 for a large serving). And it includes one of my favorite veggies– cauliflower!

I have leftovers for lunch, and I’m psyched for them!

Ingredients

  • 8 small/medium tomatoes
  • Italian seasoning, salt, pepper
  • 3 cloves garlic
  • 1/4 onion, chopped
  • 1 head cauliflower
  • 1 c fat-free cottage cheese

Method

  • Roast tomatoes, onions, and garlic (whole) in a baking dish sprayed with Pam at 400 for ~1 hr, with Pam spray on top with the Italian seasoning, salt, and pepper to taste.
  • While this is roasting, steam the cauliflower until tender.
  • Once the tomatoes, onions, and garlic are done (this should make your house smell amazing), put them through a food mill, or if you don’t have one, just use the blender. Add the cauliflower and cottage cheese, and add a bit more salt if you’re feeling it.

Light Thai Carrot Coconut Soup

13 Jun

Leftovers, leftovers. We had waaaaaaay too many baby carrots leftover from the finger/dipping foods from our pool party this past Sat. But the problem is, I actually strongly dislike the taste and texture of raw carrots. Crap. What does one do with a lb of baby carrots?!

Umm. SOUP. Soup manages to turn pretty meeeh vegetables into most excellent– and quite healthy– dinner options. I took this recipe and made it a bit lighter.

Ingredients

  • 1 tbsp olive oil
  • 1 clove garlic, chopped
  • 1 inch cube ginger, chopped
  • 1 onion, chopped
  • 1 lb baby carrots
  • 2 tsp red curry paste
  • 1/2 c low sodium chicken broth
  • ~2 c coconut milk (I used SoDelicious brand, not the canned milk for a slightly lighter texture)
  • 1/3 c fat-free vanilla yogurt, plus more for garnishing
  • dash vanilla
  • chopped fresh mint leaves, for garnish

Method

  • Heat oil in medium saucepan on med-high. Toss in garlic, ginger, and onion. Stir and cook until onions are glassy.
  • Dump in all the carrots. Say goodbye to your leftovers. Add red curry paste and mix around a bit. Pour in the broth and coconut milk, so that the milks just cover the height of the carrots in the pot.
  • Simmer with lid nearly shut until carrots are tender and break up easily when you press into them with a wooden spoon, ~20 min.
  • Blend either with hand immersion blender or blender (in batches) until smooth. Add yogurt and vanilla, stirring until smooth.
  • Serve hot with a dollop of yogurt and top with mint.

Spicy Summer Squash Soup

30 May

Prepped this last night right before we headed to the climbing gym, and it was good and ready when we got home (allowed the soup to boil and then took it off heat while away so we wouldn’t burn down the house)… This recipe has about 120 calories in each bowl, and is chopped full of stuff that is good for you!

I’ve been making this recipe since right after college, and it remains one of my favorite ones. All it requires is a bunch of chopping, and is so rich and tasty!

Ingredients

  • 1/4 c. olive oil
  • chopped or roasted garlic
  • 1 onion, chopped into medium chunks
  • 3 tomatoes, chopped
  • 2 zucchinis and 2 yellow squashes, chopped
  • 2 potatoes, peeled and chopped into bite-sized pieces
  • ~ 2 c. of stock (veg or chicken both work fine)
  • ample dashes of cayenne pepper
  • fresh basil or thyme, or dried herbs
  • grated cheddar or other cheese

Method

  • In large pot, saut√©e onions in olive oil
  • When brown, add tomatoes– give it about 2 minutes
  • Add in zucchini,¬†squash, and potatoes– let steam for another few minutes, stirring
  • Add in stock and cayenne (and salt & pepper to taste) and let simmer, covered, about 20-25 min, or until you can stick a fork through one of the potato chunks
  • Throw in basil after done cooking, serve with cheese on top– enjoy!

Double Chocolate Muffins

28 May

This is another one for my father-in-law, who loves chocolate. But really also for me. Also, I made some changes to the recipe that make it super healthy. Or as healthy as can reasonably be expected. This were super-moist and very chocolatey. Each is about 105 calories!

Ingredients

  • 1 3/4 c oats
  • 2/3 c cocoa powder
  • 1/2 c unsweetened apple sauce
  • 1 tsp vanilla extract
  • 1/2 c plain greek yogurt (fat-free)
  • 1 1/2 tsp baking powder
  • 1 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 c hot water
  • 1/3 c sugar
  • 1/3 c sucralose sugar blend sweetener
  • 1/2 – 3/4 c chocolate chips

Method

  • Preheat to 350. In a food processor, blend all ingredient but choco chips. Blend until oats and everything are very smooth.
  • Place mixture in a bowl and stir in choco chips. Scoop mixture into silicone muffin cups or greased muffin tins. Bake for ~15 min. Deeeeeelicious.
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Sweet Potato and Black Bean Cakes

6 Apr

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Haven’t been feeling so hot since I got back from a short work conference earlier this week… Kind of run-down, not sleeping so much or so well, etc. And basically, we have so few things in the kitchen, I’m not sure how we’re going to make it to the weekend. Yikes.

So I whipped up a stone-soup of sorts for dinner… Sweet potato and black bean cakes. And it was delicious, so much so, that I had leftovers for lunch today. Ta-da! Super healthy and¬†very¬†easy.

Ingredients

  • 1/2 can of black beans, rinsed and drained
  • 1/2 sweet potato, peeled and grated using a box grater
  • 1/3 c cooked quinoa (or just add more beans or sweet potato if you’re not like me and have cooked quinoa in the fridge)
  • 1 egg
  • liberal dashes of salt & pepper
  • 1-2 tsp curry powder
  • 3 tbsp corn meal
  • 3 tbsp bread crumbs

Instructions

  • Preheat to 400/425.
  • Put bean in a bowl, lightly mashing about half of them– leave some unmashed for a little bit of texture. Add sweet potato, egg, and spices.
  • Stir in corn meal and bread crumbs, adding slightly more dry ingredients until it is a thick enough consistency.
  • Grab about a handful of the mixture, and roll into a disk, placing on baking sheet and flattening down a bit. Continue until you have a bunch of little balls…
  • Bake ~5 min, flip and then bake for another 3-5 min, or until golden and crisp.
  • Serve hot, with lime yogurt (just take plain yogurt and add the juice of a lime) or homemade bbq sauce (mix ketchup,¬†Worcestershire¬†sauce, vinegar, and some curry powder) or both sauces.
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Crispy Zucchini Fries

25 Mar

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Sunday morning… Beautiful sunshine and hot yoga to start the day, then picked up some zucchinis to whip up some delicious zucchini fries… Heading out to the pool in 1 second!

Ingredients

  • 2 zucchinis
  • 1 egg
  • 1/2 c mix of corn meal and bread crumbs
  • dash of salt to taste

Instructions

  • Preheat to 425. Spray a baking sheet with Pam.
  • Trim zucchini, and cut into halves, and then cut lengthwise into strips.
  • Whisk the egg in a bowl. Mix the corn meal, brad crumbs, and salt together in another bowl. Coat each zucchini strip in egg, then cover with crumbs and lay onto baking sheet.
  • Bake for ~12 minutes or until crispy and slightly golden brown. Rotate baking sheet about halfway through. Serve with ketchup or tomato sauce. Mmmmm.
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Cauliflower Mac & Cheese

20 Mar

OK, so sue me. This recipe is from a little while ago. I’ve been busy! Basically, I love cauliflower and its ability to transform to suit any texture and flavor bent.

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Ingredients

  • one big head of cauliflower, cut into bitty pieces (about an inch in length, but whatever you prefer)
  • 1 lb pasta, any shape
  • 1 onion, chopped
  • 1 tbsp olive oil
  • 1/4 tsp nutmeg
  • salt and pepper to taste
  • 1 c chicken stock (low sodium)
  • 1 1/2 c non-fat milk
  • 1 tbsp corn starch
  • 1 tbsp cold water
  • 1 1/4 c grated cheese (any kind)
  • 1/4 c bread crumbs

Instructions

  • Blanch the cauliflower (toss the little pieces into a pot of already boiling salted water. pull out after ~3-4 min with a strainer). Use the same water to cook the pasta according to directions, pulling it out a little al dente.
  • Sautee the onion with olive oil in a large, deep pan until glassy. Add the nutmeg and spices. Once all mingled, add in chicken stock, whisk. Add in skim milk, whisk.
  • Combine the corn starch and cold water together, and then add to fry pan mixture, whisking (almost frantically). This will thicken up the mixture. Finally, add 1 c of the cheese and turn heat to med or med-low to allow cheese to melt without burning.
  • Preheat oven to 350. Toss cauliflower and pasta together in a large glass dish. Pour the sauce over all of it. Use remaining cheese to garnish on top– same with breadcrumbs (this will give it a tasty crust). Bake for ~10 min, and then amp up to broiler for 2 min to crisp up. Serve hot!

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Zucchini Chocolate Brownies

18 Mar

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It was a beautifully sunny day yesterday– high 70s and mostly blue skies. We had a few friends over to have some beer by the pool, and I whipped up a quick tray of zucchini brownies to accompany us there. These are ridiculously healthy, and pretty darned delicious. They don’t, however, taste like old school brownies. They are far more moist and have a cardamom edge. This recipe has been adapted from here.

These brownies were a total success and the secret that I’d like to keep from Rafe is that they have NO butter or oil of any kind, but are moist and delicious.

Ingredients

  • 2 eggs
  • 1 tbsp vanilla
  • 1/2 c regular sugar plus 1/4 c splenda blend sugar (or you could use a full 1 c of regular sugar)
  • 1/4 c applesauce
  • 1 c whole wheat flour
  • pinch salt
  • 1/3 c cocoa powder
  • 1 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp cardamom
  • 2 medium/large zucchinis
  • 1 c chocolate chips (any mix of white, regular, and dark chips that you want)

Instructions

  • Preheat to 350. Pam a square baking pan (or use the slightly larger rectangular one for thinner brownies).
  • Whisk together the wet ingredients (eggs, vanilla, sugar, applesauce) in a large bowl.
  • Whisk together the dry ingredients in a medium bowl (flour, cocoa powder, baking soda, spices, salt). Then add the dry slowly to the wet ingredients, mixing until combined.
  • Grate zucchinis on a box grater– or use a microplane grater if you want it really tiny. Fold the zucchini into the mixture. Finally add the choco chips.
  • Pour into baking pan and bake for ~40 minutes, or until knife comes out clean from the center.
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Healthy Enchilada Lasagna

8 Mar

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I actually managed to get home before 7pm last night! [As an aside, I guess getting home by 7pm isn’t a huge accomplishment when you get to work at 6:15am.] I wanted to surprise Rafe and actually have dinner ready before he got home, which basically never happens these days.

Enchilada lasagna is just about the easiest thing you can make. Most of the ingredients come out of a can, and those that don’t are super duper easy to prep as well. This recipe made both one large rectangular and one regular square glass pan’s worth. With the lean turkey, you’ve got lean protein and with the beans, it’s just darned good for you. And it makes for great leftovers.

If you want, you can skimp on the cheese, and add more yogurt after the fact instead.

Ingredients

  • 20 oz ground turkey (I used the 93/7 lean kind)
  • 1 large can of peeled whole tomatoes
  • 2 cans black beans
  • 1 small can sliced black olives
  • 1 zucchini, grated
  • 2 carrots, peeled and grated
  • salt and pepper
  • 1 small can of green enchilada sauce
  • dash of Sriracha or hot sauce if you’re game
  • corn tortillas– probably about 12
  • 1/2 to 3/4 c grated cheese (cheddar and/or jack)
  • toppings: non-fat Greek yogurt, sliced green onions, and cilantro

Instructions

  • Pan fry turkey in a non-stick fry pan (or regular fry pan with a spritz of Pam) until cooked through and brown. Break up the big chunks as you cook it.
  • Throw everything into a large bowl– tomatoes, beans, olives, zucchini, carrots, and cooked (and drained) turkey. Salt, pepper, and Sriracha as needed.
  • Pre-heat oven to 375. Start with a thin layer of enchilada sauce on the bottom of the glass dish. Next lay down a layer of corn tortillas (cut them to make sure each part of the glass dish has some coverage). Then put a layer of the bean/meat mixture on, covering evenly. Pour a bit of enchilada sauce on top, and then start the next layer of corn tortillas. Continue like this (tortilla, meat, sauce, and so on).
  • Once you reach the top, put on one last layer of tortilla and cover with enchilada sauce and cheese.
  • Bake for ~15 min, or until the top is melty. Then broil for ~3 min or until top is crispy as well.
  • Top with toppings– Greek yogurt, green onions, and cilantro.