Healthy Eating: Stir Fried Ginger Beef With Broccoli and Mushrooms

NOTE***Put up some rice to cook about 15 minutes before you begin. Also, be sure to have all the ingredients prepared and at the ready before you heat the pan, so the stir-frying can go smoothly and quickly.

Serves: 4

Serves: 4
Prep Time: 15 minutes
Cook Time: 8 minutes

Nutrition Score per serving:(about 2 cups stir-fry, ½ cup rice): 311 calories, 11 g fat (32% of calories), 3 g saturated fat, 27 g carbs, 25 g protein, 3 g fiber, 48 mg calcium, 4 mg iron, 69 mg sodium

Ingredients

2 tablespoons peanut oil or canola oil

1 medium onion, chopped

1 tablespoon minced or grated fresh ginger, divided

Salt to taste

2 teaspoons minced or crushed garlic

About a dozen medium mushrooms, sliced

1 medium bunch broccoli, coarsely chopped (peel and include as much of the stalks as feasible)

¾ pound sirloin steak or flank steak, thinly sliced

1 tablespoon balsamic vinegar

2 cups cooked white rice

Dark sesame oil, drizzled to taste

Chili flakes to taste

Directions Place a wok or large, deep skillet over medium heat and wait about a minute. Add 1 tablespoon of the oil and swirl to coat the pan. Turn the heat to high, add the onion and half the ginger, and stir-fry for about a minute. Sprinkle lightly with salt, if using.

Add 1 teaspoon of the garlic and all of the mushrooms, and salt lightly (if using). Stir-fry for about 2 minutes, or until the onions are translucent and the mushrooms soften.

Keeping the heat high, toss in the broccoli, salt lightly again, and stir-fry for about 3 minutes, or until the broccoli is bright green, but still crisp. Transfer the vegetables to a bowl, and return the wok or skillet to the stove over high heat.

Wait about 30 seconds, then add the other tablespoon oil and swirl to coat the pan. Add the strips of beef and the remaining ginger, salting lightly. Stir-fry for just 1 to 2 minutes for medium. During the last 20 seconds or so of cokking, sprinkle in the remaining teaspoon of garlic and the balsamic vinegar, then add the vegetables back in, stirring to combine. Remove from heat, and serve right away, over rice. Pass a bottle of dark sesame oil and a container of chili flakes at the table to sprinkle over the top of each serving.

Healthy Eating: Veggie & Cream Cheese Omlette

Serves: 1
Prep Time: 10 min.
Cook Time: 7 min.

Nutrition Score per serving

254 calories, 13 g fat (45% calories), 5 g saturated fat, 18 g carbs, 18 g protein, 2 g fiber, 116 mg calcium, 3 mg iron, 197 mg sodium

Ingredients

Cooking spray
1 cup sliced vegetables (pick any combo: broccoli, mushrooms, tomatoes, peppers, spinach) and fresh herbs (like parsley or basil)
2 eggs
2 tablespoons water
1/4 teaspoon each sea salt and black pepper1 tablespoon lowfat cream cheese
1/2 grapefruit

Directions

Lightly coat a nonstick sauté pan with cooking spray. Add vegetables and herbs; sauté for about 4 minutes or until soft, depending on vegetables. Drain excess water; set aside. Whisk eggs, water, salt, and pepper together in a bowl. Return pan with vegetables to the stove top; pour in egg mixture.

Cook for about 3 minutes or until omelet is set. Top omelet with cream cheese and fold in half. Garnish with fresh herbs if desired. Section grapefruit half and serve with the omelet

Healthy Eating: Jamaican Lentil Burger

Serves: 4
Prep Time: 25 minutes
Cook Time: 35 minutes

Nutrition Score per serving:

482 calories, 14 g fat (26% of calories), 2 g saturated fat, 74 g carbs, 15 g protein, 11 g fiber, 110 mg calcium, 5 mg iron, 770 mg sodium

Ingredients
1 teaspoon olive oil

½ large shallot, minced

1 ½ teaspoons grated fresh ginger

1 ½ teaspoons minced garlic

2 tablespoons sodium-free Jamaican Jerk spices, divided

Cayenne pepper to taste

Salt to taste

1 ½ cups cooked brown rice

1 ¼ cups cooked lentils

¼ carrot, shredded

½ cup dry breadcrumbs

¼ cup chopped parsley

½ tablespoon lime juiceCooking spray

8 slices seeded rye bread

½ cup light mayonnaise

Directions
Heat olive oil in a large nonstick skillet over medium heat. Add shallot, ginger, and garlic, and cook for 2 minutes, stirring frequently. Mix in 1 tablespoon Jamaican Jerk spice, cayenne pepper, and salt and continue cooking until tender, about 2 minutes. Add the rice, lentils, and carrot. Simmer on low heat until thick, about 6 minutes. Pour mixture into a bowl and add breadcrumbs, parsley, and lime juice. Mash together and then shape into four patties.

Heat a non-stick skillet coated with cooking spray over medium heat. Saute patties for 3 minutes on each side. While patties are cooking, mix the mayonnaise and the remaining tablespoon Jamaican Jerk spice. Place each patty on top of a slice of bread. Spread a quarter of the mayonnaise mixture on the remaining slices of bread and place on top of patties.

Adapted from Café Manna3815 N. Brookfield Road, Brookfield, WI cafemanna.com

Healthy Eating: Flaked-Salmon Salad with Black Beans

Serves: 4

Prep Time: 15 minutes

Cook Time: 10-20 minutes

Nutrition Score per serving:

(2 ½ cups): 293 calories, 11 g fat (33% of calories), 2 g saturated fat, 29 g carbs, 23 g protein, 10 g fiber, 126 mg calcium, 3 mg iron, 628 mg sodium This fish has up to six times the omega-3s found in other varities.

Ingredients

Dressing

1 tablespoon extra-virgin olive oil1/4 cup bottled fat-free vinaigrette Juice of 1 large lemon1 teaspoon Dijion mustard

Salad

12 ounces boneless salmon fillet2 cups broccoli florets1 15.5-ounce can black beans, drained and rinsed1 cup grape tomatoes, halved Salt and Black Pepper4 cups torn assorted salad greens (trimmed, washed, and dried)1 bunch fresh basil2 carrots, peeled and shaved into long strips

Directions:

Whisk together olive oil, vinaigrette, lemon juice, and mustard. Set aside.

Preheat oven to 400°F. Place salmon in a small roasting pan. Cook for 10 to 20 minutes, depending on the thickness of the fish (plan on 10 minutes per inch), or until an instant-read thermometer registers 140°F. Remove salmon from oven and set aside. Once it's cool, flake into bite-size pieces with a fork.

Meanwhile, bring a 2-quart saucepan filled with water to a boil. Add broccoli and boil for 1 minute or until florets turn bright green. Drain and rinse under cold water. Shake to remove as much water as possible and place in a large bowl. Toss broccoli with dressing; set aside.

In another bowl, combine salmon, black beans, and tomatoes. Season with salt and pepper. Divide salad greens and basil among 4 plates. Top with broccoli and salmon mixture and garnish with shaved carrots.

Healthy Eating~ Greek Chicken Wrap with Mediterranean Dip

***Serves: 4***

Prep Time: 30 minutes

Cook Time: 15 minutes

Nutrition Score per serving: (1 wrap) - 442 calories, 12 g fat (24% of calories), 5 g saturated fat, 52 g carbs, 33 g protein, 6 g fiber, 337 mg calcium, 6 mg iron, 1393 mg sodium

Ingredients:

For the dip

1/4 cup low-fat mayonnaise

2 oz. crumbled feta cheese

2 tablespoons low-fat sour cream

2 pickled pepperoncini peppers, stems removed, chopped

2 garlic cloves, chopped

2 teaspoons drained capers

1/4 teaspoon dried oregano

1/4 teaspoon marjoram

1/4 teaspoon hot sauce

1/4 teaspoon freshly ground black pepper

1/2 tablespoon freshly chopped parsley

For the wraps:

4 10 to 12-inch spinach-flavored tortillas (can substitute flour tortillas)

2 cups shredded rotisserie chicken

1 cup chopped canned artichoke hearts (drained)

1/2 cup chopped jarred roasted red peppers

1/4 cup chopped jarred pepperoncini peppers

1 cucumber, thinly sliced

1/2 small red onion, sliced

4 cups loosely packed baby spinach leaves, washed and drained

Directions: To make the dip, place ingredients (mayonnaise to parsley) in a food processor fitted with the metal blade. Process about 1 minute, until thoroughly mixed. (Note: The mixture will not be completely smooth because of the feta.) You will have about &frqac12; cup of dip. If not using immediately, cover and refrigerate for up to one week.

To make the wraps, warm the tortillas in the oven or microwave to soften, then lay on a flat work surface. Spread one side of each tortilla evenly with about 2 tablespoons of the dip. Place ½ cup of the shredded chicken in the center of each tortilla. Top the chicken with artichoke hearts, roasted red peppers, pepperoncini peppers, cucumber, red onion, and fresh spinach leaves, dividing evenly between the four tortillas. Fold the sides of each tortilla toward the center over the filling. Start at the bottom, roll away from you, like a log, pressing the rolled portion firmly while rolling and tucking in the sides as you go. Cut in half and serve.

Healthy Eating: Cinnamon Crêpes

Serves: 4

Prep Time: 1 hour

Cook Time: 35 minutes

Nutrition Score per serving: (2 crêpes):

367 calories

7 g fat (18% of calories)

2 g saturated fat

64 g carbs

12 g protein

8 g fiber

307 mg calcium

5 mg iron

116 mg sodium

Get a third of your daily Vitamin C and calcium needs with this dessert!

Ingredients

2 large eggs

1 tablespoon light brown sugar

3 tablespoons ground cinnamon

1 ½ cups lowfat milk

2 teaspoons canola oil

¾ cup all-purpose flour

¾ cup whole-wheat flour

Cooking spray

1 cup lowfat vanilla frozen yogurt, softened

1 ½ cups frozen unsweetened berries, thawed

Powdered sugar (optional)

Directions
*Place eggs, brown sugar, cinnamon, milk, and oil in a blender; blend on low.

*Slowly add flours ½ cup at a time, stopping to scrape down the sides of the blender if necessary. When the batter is the consistency of heavy cream, pour into a bowl and refrigerate for 45 minutes.

*Coat an 8-inch nonstick skillet with cooking spray and place over medium-high heat. Add ¼ cup batter to the pan. Using the tip of a spatula, quickly spread to form a 6-inch circle.

*Cook crêpe for 30 seconds or until lightly browned and crispy on the edges. Carefully fl ip with spatula. Cook 30 seconds more until second side is lightly browned. Repeat 7 times with the rest of the batter, respraying the pan between each crêpe.

*Spread 2 tablespoons frozen yogurt on each crêpe, then add 3 tablespoons berries. Roll up and serve with powdered sugar if desired.

Healthy Eating: Blackberry Yogurt Cheesecake Parfait

Serves: 4

Prep Time: 10 minutes(plus overnight for yogurt to drain)

Chill time: 4 hours

Nutrition Score per serving: (½ cup yogurt cheese, ¾ cup berries, 2 cookies): 302 calories, 2 g fat (7% of calories), 1 g saturated fat, 54 g carbs, 16 g protein, 6 g fiber, 531 mg calcium, 2 mg iron, 297 mg sodium

Ingredients

4 cups lowfat plain yogurt

3 tablespoons honey

1 teaspoon vanilla extract

8 gingersnap cookies

3 cups fresh blackberries *If you can't find blackberries, use strawberries

Directions

The night before (or up to three days ahead), make yogurt cheese. Place two paper cone coffee filters over two large mugs or small bowls. Put 2 cups of yogurt into each filter and place both in the refrigerator overnight. The liquid will drain out, leaving approximately 1 cup of thick yogurt cheese in each. Discard the liquid. Combine ½ cup of the yogurt cheese, honey, and vanilla in a bowl. Mix thoroughly with a whisk. Add the remaining yogurt cheese and mix until combined.

In each of four parfait glasses or large wineglasses, alternate layers of yogurt cheese and berries, starting and ending with yogurt cheese. Serve immediately, or cover and chill up to 4 hours. Before serving, garnish each parfait with 2 gingersnap cookies.

Healthy Eating: Southern Fried Chicken Burger

Serves: 4

Prep Time: 20 minutes

Cook Time: 34 minutes

Nutrition Score per serving: (1 burger, 1 English muffin, 1/3 cup coleslaw): 442 calories, 18 g fat (37% of calories), 0 g saturated fat, 43 g carbs, 29 g protein, 6 g fiber, 283 mg calcium, 4 mg iron, 591 mg sodium

Buttermilk and seasonings give this juicy burger the flavor of spicy fried chicken.

Ingredients
For The Coleslaw

2 tablespoons nonfat plainGreek yogurt

1 tablespoon reduced-fat mayonnaise

1 tablespoon plus 1 teaspoon apple cider vinegar

1 teaspoon sugar

¼ teaspoon celery seed

2 cups loosely packed pre-shredded coleslaw mix

Kosher salt and freshly ground black pepper to taste

For The Burgers

5 whole-wheat English muffins

¼ cup lowfat buttermilk

¼ teaspoon freshly groundblack pepper

¼ teaspoon cayenne pepper

1/8 teaspoon kosher salt1 pound lean ground chicken

6 teaspoons honey mustard

Directions
To make the coleslaw, stir together yogurt, mayonnaise, vinegar, sugar, and celery seed in a medium bowl. Add the coleslaw mix and stir well to coat. Season with salt and pepper. Cover and chill until ready to serve.

To make the burgers, tear one English muffin into chunks and add to the bowl of a food processor. Process for about 10 seconds to make medium bread crumbs. In a large bowl, stir together crumbs, buttermilk, black pepper, cayenne pepper, and salt. Add ground chicken and mix well, using your hands or a large spoon. Form into four patties about 3 ½ inches wide and three-quarters of an inch thick. Place on a lightly oiled grill and cook for 5 to 6 minutes. Flip burgers and cook 5 to 6 minutes more, or until an instant-read thermometer inserted in the center of a burger reaches 165°F. Transfer to a plate and tent with foil.

Split the remaining English muffins and lightly toast on the grill. To serve, spread one side of each muffin with 1 ½ teaspoons honey mustard. Top each with a burger, one-third cup coleslaw, and the other half of the muffin.

Healthy Eating: Chopped Chicken Salad

Serves: 1
Prep Time: 15 minutes
Cook Time: however long it takes you to prepare it.

Nutrition Score per serving:
272 calories, 8 g fat (26% of calories), 2 g saturated fat, 14 g carbs, 35 g protein, 4 g fiber, 87 mg calcium, 2 mg iron, 298 mg sodium

Ingredients:
1 tablespoon reduced-fat sour cream
1 tablespoon plain lowfat yogurt
1 tablespoon lemon juice
1 tablespoon chopped fresh dill
1 ½ teaspoons Dijon mustard
1 cooked Broiled Lemon-Dill
Chicken Breast, plus ½ cup cooked bell peppers*
½ cup cherry or grape tomatoes, halved (about 2 ounces)
¼ cup cucumber slices
1/8 ripe avocado, diced Pita bread (optional)

Directions:
Make dill dressing: Combine sour cream, yogurt, lemon juice, dill, and mustard in a bowl.

Remove skin, lemon slice, and dill from chicken and discard. Remove bone and cut chicken into ½-inch cubes. Cut bell peppers into ½-inch pieces.

Add chicken, bell pepper, tomatoes, cucumber, and avocado to dill dressing and toss to combine. Place in a covered food container and refrigerate until ready to eat. Serve with pita bread, if desired.