Healthy Entrees

Healthy Entrees

Lean Veggie Turkey Burger

Ingredients:healthy entrees

1lb white meat ground turkey
1 cup of raw spinach
1/2 cup diced red onion
1/2 cup diced mushrooms
1/2 cup diced fresh tomatoes
2 tbsp crushed garlic
3 ounces low sodium teriyaki sauce
3 egg whites
1/4 cup whole wheat panko bread crumbs
1 tbsp of cumin or turmeric
salt & pepper to taste

 

Instructions: Place pan over medium heat and spray with Pam spray or drizzle 2 tsp of olive oil. Place all vegetables (spinach, red onion, mushrooms and tomatoes) on pan and saute until soft ~5-6 minutes. In a large mixing bowl blend together ground turkey, teriyaki sauce, egg whites, garlic, whole wheat panko crumbs, a pinch of salt/pepper, 1 tsp of cumin powder. Mix well with hands. Add sauteed vegetables and mix well again. Wash hands thoroughly. Reheat and grease pan with Pam spray over medium heat. Divide mixture equally into 8 balls and mold into thin patties to place on heated pan. Flip each side over only once cooking it until each side is golden brown. Serve on whole wheat bun or on top of a tossed salad with avocado slices and low-fat Swiss cheese. Store remaining burgers in air tight baggies in freezer or refrigerator.

Nutrition Facts: Per Burger: 112 Calories ; 4g Fat; 5g Carb; 13g Protein

healthy entreesChicken Quinoa Lettuce Wraps

Ingredients:
 20 oz white meat
boneless, skinless chicken breast cubed
2 tbsp low-sodium soy sauce + water to make 1/2 cup
1.5 cups julienne carrots, celery and red pepper
1 cup chopped onion
1/3 cup chopped cashews
1/3 cup Thai peanut sauce
1 cup cooked Quinoa
2 tbsp lime juice
2-4 tbsp chopped cilantro
15 Bibb lettuce leaves

 

Directions: In a large mixing bowl, stir quinoa with soy sauce mixture and ground chicken. Heat skillet coated with cooking spray over medium-heat. Add chicken mixture, julienne veggies and onions. Cook and stir for about 5 minutes. In separate bowl blend peanut sauce and lime juice and then add to chicken mixture in pan. Cook for an additional 5-7 minutes over low heat. Stir in cilantro towards end of cooking process. Spoon about 1/3 cup of chicken into each lettuce leaf.

Makes 5 servings or 3 filled lettuce wraps each.

Nutrition Facts per 3 lettuce wraps: Calories: 290 calories; 11g fat; 25g carb; 28g protein

Rainbow Chicken & Veggie Skewers

Ingredients:
 1 (12oz) package of chicken breast cut into 1 in. pieces
skewers3 bell peppers (orange, yellow, green cut into chunks
1 medium red onion cut into chunks
1 cup of cherry tomatoes
1 package of baby bella mushrooms
1/4 cup fresh parsley
1 tbsp garlic powder
salt & pepper to taste
8 eight-inch skewers
1 tbsp of olive oil

Instructions: Soak eight-inch wooden skewers in water for 15-20 minutes. Preheat grill or grill pan to medium-high. Toss onions, cherry tomatoes, peppers and mushrooms in a large bowl with olive oil; season with salt, pepper, and garlic powder. Thread veggies onto skewers with 1 piece of chicken in between each veggie. Spray grill with non-stick cooking spray. Continue rotating skewers, until the vegetables have slightly softened and the chicken starts browning: about 5-10 minutes.

Nutrition Facts: Per Skewer: 104.5 Calories; 3.2g Fat; 5g Carb; 13.7g Protein

Tasty Veggie Tacos

Ingredients:
  2 red bell peppers, chopped
1 medium onion, chopped
vegan tacos1 cup sliced fresh mushrooms
2 jalapeno peppers (optional)
2 tsp olive oil
2 minced garlic cloves
1.5 tsp ground cumin
1 tsp dried oregano
3/4 cup sweet wine
1 (15oz) can pinto beans, rinsed/drained
2 cups chopped fresh spinach
12 (8inch) whole wheat low-carb tortillas (warmed)
1/2 cup shredded low-fat or part-skim cheddar cheese)
1/2 avocado, sliced

Directions: Saute all the veggies, except for spinach, in 2 tsp of olive oil in heated skillet for 5 minutes. Add cumin and oregano. Continue to saute for 2 more minutes. Stir in wine, reduce heat to low and let simmer for 10 minutes. Add beans and cook thoroughly. Add spinach and cook until wilted (2 minutes). Add cheese in last and remove pan from heat as soon as it starts to melt. Warm tortillas in microwave or in oven.  Divide the mixture in half and place in the center of each heated tortilla. Top with 1/4 sliced avocado per taco. Wrap up tightly and enjoy!

Nutrition Facts per 2 tacos: 200 Calories; 2.3g fat; 34g carbs; 8g protein

Spaghetti Squash Primavera

spaghetti squash

Ingredients:    Marinara Sauce: 1 tsp of dried parsley 1 tsp dried oregano

Ingredients:
 1 package of West Soy Seitan Strips
1 spaghetti squash
1/3 cup Shredded Mozzarella Part Skim
1 medium onion, diced
2 garlic cloves
1, 8 oz package of mushrooms, sliced
1 green or yellow squash, cubed
1 cup grape tomatoes, whole
1 bunch of asparagus
20 green olives
1 tsp of rosemary, thyme, parsley, and sage
salt & pepper to
Marinara Sauce:
1, 28 oz cans of crushed tomatoes
2 cloves of garlic, minced
0.5 cup water
1 tsp of dried basil, fennel seed, parsley, and oregano
salt & pepper to taste

Instructions:

Preheat the oven to 375. cut the squash in half lengthwise and bake it cut side down for 40-60 minutes. Meanwhile, spray a pot with cooking spray and sauté the garlic under medium-high heat. Add the crushed tomatoes, water, and spices, and bring to a boil. Once boiled, cover and let simmer for 25-30 minutes. While the sauce is cooking, spray a medium non-stick cooking pan with cooking spray. Add the diced onions and sauté under medium-high heat for 2-3 minutes or until softened then add the garlic. Add the mushrooms, squash, grape tomatoes, asparagus, and spices and sauté for 5 minutes or until veggies have slightly softened. Add the seitan and olives for 2-3 minutes then remove the pan from the heat. Once the spaghetti squash is finished, scoop out all the seeds, then take a fork and scrape the inside of the squash until you get out all the strands. If you find it difficult to scrape, put it back in the oven for another 5-10 minutes. Place the veggies in a baking dish, add the spaghetti squash and marinara sauce, and mix everything together. Sprinkle the cheese over the dish and bake at 350 for 15 minutes or until cheese has melted.

Nutrition Facts:  4 servings 230 Calories; 5g fat; 27g carbs; 21g protein

moroccan-fish

Moroccan Fish

Ingredients:
 
6, 4 oz of white fish fillets (halibut, sole, snapper, sea bass, trout)
1, 28 oz can diced tomatoes
1 tbsp tomato paste
½ cup low sodium fat free chicken or vegetable broth
1 can garbonzo beans, drained and rinsed
1 red bell pepper, thinly sliced
1 orange or yellow bell pepper, thinly sliced
1 green bell pepper, thinly sliced
20 green olives
4 cloves garlic, minced
1 tsp cumin, onion powder, paprika, coriander
salt & pepper to taste
parsley or cilantro for garnish
optional: 1/2 tsp pepper flakes

Directions: Heat a large, non-stick skillet on medium high heat and spray with non-fat cooking spray. Add in the garlic, and cook until slightly tender, about 2-3 minutes. Stir in the diced tomatoes, tomato paste, chicken broth, cumin, onion powder, paprika, coriander, and salt and pepper. Bring to a simmer and then reduce heat to medium, stirring occasionally. Add in the garbanzo beans, bell peppers, and olives and let cook for about 45 minutes, adding more broth as necessary if sauce becomes too thick. Taste and add additional spices and seasonings if necessary. Season both sides of fish fillets with additional salt, pepper and paprika, and then place the fish into the pan and cover each fillet with some of the sauce. Cover the pan and cook for 15-20 minutes or until fish is cooked through and flakes easily with a fork, making sure to keep spooning sauce over the fish fillets while cooking. Garnish with parsley or cilantro and serve.

Nutrition Facts (serves 6):  213 Calories; 2g fat; 20g carbs; 25g protein

Chicken MarsalaArgo-ChickenMarsala-l

Ingredients:
1 lb boneless, skinless chicken breast
½ cup marsala wine or other cooking wine
½ cup low sodium fat free chicken stock or home-made stock
1, 8oz package of mushrooms, sliced
3 cloves garlic, chopped
fresh basil for garnish
salt & pepper to taste

Directions:Heat a large, non-stick skillet on medium-high heat and spray with non-fat cooking spray. Add in the mushrooms and garlic and cook until slightly tender, about 2-3 minutes. Season the chicken on both sides with salt and pepper, push the mushrooms to the side, and add the chicken, cooking 3 minutes on each side. Add the wine and chicken stock, cover, and cook for another 15 minutes. Remove from heat, sprinkle basil over the chicken and serve. Calories:170, Fat: 1g, Carbs: 6g. Protein: 28g

Nutrition Facts (serves 4): 170 Calories; 1g fat; 6g carbs; 28g protein

 

 

 

 

 

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