Balsamic Glazed Halibut

recipe courtesy of HFPN

Ingredients: 

1/3 cup balsamic vinegar
2 tbsp Dijon mustard
1 tbsp brown sugar
4 center-cut halibut fillets, about 5-6 ounces each 
Instructions:

1. Combine balsamic vinegar, mustard and brown sugar in a small bowl. Place halibut fillets in a single layer in a non-reactive baking dish. Pour vinegar mixture over fish, cover and marinate in the refrigerator for up to an hour.
2. Preheat broiler. Spray broiler rack with nonstick cooking spray. Place halibut fillets skin side down on broiler rack and broil for 10 minutes per inch of thickness.
3. Serve with seasonal vegetables.

Serves: 4
Nutrition Facts (per serving)
Calories       206 
Fat (g)     4
Saturated Fat (g)     0.6
Cholesterol (mg)     54
Sodium (mg)     273
Carbohydrate (g)     7
Fiber (g)     0
Protein (g)     35
Calcium (mg)     -

Feta & Spinach Stuffed Pork Chops

recipe courtesy of HFPN

Ingredients:

Cooking spray
4 garlic cloves, minced and divided
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
5 sun-dried tomatoes, packed without oil, diced
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup (1 ounce) crumbled reduced-fat feta cheese
3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese
1/2 teaspoon grated lemon rind
4 (4-ounce) boneless center-cut loin pork chops, trimmed
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1/4 teaspoon dried oregano 

Preparation:

Preheat broiler.
Heat a large nonstick skillet over medium-high heat.
Coat pan with cooking spray.
Add 2 garlic cloves; sauté 1 minute.
Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates.
Remove from heat; stir in cheeses and rind.
Cut a horizontal slit through thickest portion of each pork chop to form a pocket.
Stuff about 1/4 cup spinach mixture into each pocket.
Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork.
Arrange pork on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Combine remaining 2 garlic cloves, juice, mustard, and oregano in a bowl; stir well.
Brush half of mustard mixture over pork.
Broil 6 minutes; turn pork.
Brush remaining mixture over pork; broil 2 minutes or until done.

Yield: 4 servings (serving size: 1 pork chop)

Nutrition Facts (per serving) 

Calories	232
Fat (g)	8.6
Saturated Fat (g)	3.4
Cholesterol (mg)	73
Sodium (mg)	640
Carbohydrate (g)	7.2
Fiber (g)	2.8
Protein (g)	32.1
Calcium (mg)	186

Caribbean Grilled Scallop Salad

Ingredients:  

12 large sea scallops (about 1 1/2 pounds)
2 teaspoons fish rub, divided (such as Emeril's)
Cooking spray
5 (1/2-inch) slices fresh pineapple
4 cups gourmet salad greens or mixed salad greens
4 cups torn Boston lettuce (about 2 small heads)
1/3 cup diced peeled avocado
2 tablespoons mango chutney
2 tablespoons fresh lime juice
2 teaspoons olive oil  

Preparation:

Prepare grill to high heat.

Pat scallops dry with a paper towel. Sprinkle 1 1/2 teaspoons fish rub evenly over scallops. Coat scallops with cooking spray. Place scallops on grill rack; grill 3 minutes on each side or until done. Remove scallops. Add pineapple to grill rack; grill 2 minutes on each side. Remove pineapple from grill; chop pineapple.

Combine salad greens, lettuce, pineapple, and avocado in a large bowl.

Chop large pieces of chutney. Combine chutney, lime juice, olive oil, and remaining 1/2 teaspoon fish rub in a small bowl. Add dressing to salad, and toss well. Place 1 1/2 cups salad into each of 4 bowls. Arrange 3 scallops over each salad.

Nutrition Facts (per serving) 

Calories	264
Fat (g)	5.8
Saturated Fat (g)	0.8
Cholesterol (mg)	56
Sodium (mg)	559
Carbohydrate (g)	22.8
Fiber (g)	3.4
Protein (g)	30.8
Calcium (mg)	101

Quinoa Salad Tex-Mex Style

This week's recipe is courtesy of allrecipes.com

*Tip: This salad can be served warm in a tortilla, or as a filling for tacos and burritos

Prep Time: 20 Min
Cook Time: 20 Min
Ready In: 2 Hrs 40 Min

Servings: 4

Ingredients:
1/3 cup and 1 tablespoon quinoa
3/4 cup and 2 teaspoons water
1/2 teaspoon kosher salt
1 tablespoon and 1-3/4 teaspoons fresh lime juice
2-1/2 teaspoons olive oil
1/8 teaspoon ground black pepper
3/8 (14 ounce) can diced tomatoes with green chile peppers, drained
3/8 (14 ounce) can garbanzo beans, drained and rinsed
3/8 bunch cilantro, chopped
3/4 avocados, cubed
1 tablespoon and 1-3/4 teaspoons crumbled cotija cheese

Directions:
   1. Bring quinoa, water, and salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes. Meanwhile, stir together the lime juice, olive oil, pepper, diced tomatoes, and garbanzo beans. When the quinoa is done, stir it into the tomato mixture, then cool in refrigerator until cold, about 2 hours
   2. When the quinoa is cold, fluff with a spoon, and gently fold in the cilantro, avocados, and cheese.


Nutritional Information:
Per Serving 
Calories: 219
Calories from Fat: 100
Total Fat: 11.1g
Cholesterol: 3mg
Sodium: 515mg
Total Carbs: 25.7g
Dietary Fiber: 6.2g
Protein: 6.3g

% Daily Value *
Total Fat 11.1g    17 %
Saturated Fat 2g  10 %
Cholesterol 3mg     1 %
Sodium 515mg     21 %
** Potassium 442mg     12 %
Total Carbohydrates 25.7g     8 %
Dietary Fiber 6.2g     25 %
Protein 6.3g        13 %
** Sugars         0.4g    
** Vitamin A      12 %
** Vitamin C      19 %
** Calcium           8 %
** Iron               18 %
** Thiamin          11 %
** Niacin            18 %
** Vitamin B6     27 %
** Magnesium     23 %
** Folate             55 %
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

Tuscan Style Grilled Chicken Kabobs

recipe courtesy of The American Heart Association

Description
These grilled chicken-and-vegetable kebabs feature the flavors of sunny Tuscany -- lemon, rosemary, garlic, and oregano.

Ingredients

1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
2 teaspoons olive oil
2 medium garlic cloves, minced
1 teaspoon dried oregano, crumbled
1/4 teaspoon crushed red pepper flakes
1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 16 cubes
16 whole button or cremini mushrooms (about 1/2 ounce each), ends trimmed
1 medium green bell pepper, cut into 16 pieces
16 cherry tomatoes
Cooking spray
1/2 cup uncooked instant brown rice
1 cup fat-free, low-sodium chicken broth
1/4 cup dry-packed sun-dried tomatoes, cut into 1/4-inch squares

Cooking Instructions

In a medium nonmetallic bowl, stir together the lemon zest, lemon juice, rosemary, oil, garlic, oregano, and red pepper flakes. Add the chicken, stirring to coat. Cover and refrigerate for at least 15 minutes. The chicken can marinate for up to 8 hours for even more flavor. Turn several times if marinating for more than 30 minutes.

Soak eight 8-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers. Preheat the grill on medium high.

Drain the chicken and discard the marinade. Alternately thread the chicken, mushrooms, bell pepper, and tomatoes on the skewers. Lightly spray all sides with cooking spray.

In a medium saucepan, bring the broth and tomatoes to a boil over high heat. Stir in the rice. Reduce the heat and simmer, covered, for about 10 minutes. Remove from the heat and let stand for about 5 minutes. Fluff with a fork.

Meanwhile, grill the kebabs for 2 to 3 minutes on each side (8 to 12 minutes total), or until the chicken is no longer pink in the center and the vegetables are tender. Serve with the rice on the side.

Nutritional Information Per serving:
Calories Per Serving 213
Total Fat 2.5 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g, Cholesterol 66 mg, Sodium 16 g,
Carbohydrates 16 mg, Fiber 3 g, Sugar 4 g, Protein 31 g

Dietary Exchanges:
1/2 starch, 1 vegetable, 3 very lean meat

Healthified Lighter Fried Chicken

Original Recipe courtesy Paula Deen. 
Revised recipe courtesy of Bobby Deen and the Paula Deen Test Kitchen

Serves 8

Ingredients:

8 skinless boneless chicken thighs, trimmed of all visible fat (about 1 1/2 lbs)
1/2 tsp Paula Deen’s House Seasoning (1/4 tsp salt, 1/8 tsp ground black pepper, 1/8 tsp garlic powder)
1/4 cup light mayonnaise
Zest and juice of 1 lemon
1 egg white
1/2 tsp hot sauce
1 1/4 cups cornflake crumbs

Directions:

Preheat the oven to 375°F. Spray a large shallow baking pan with non-stick spray. Sprinkle the chicken with the house seasoning. In a large bowl, combine the mayonnaise, lemon zest, juice, egg white, and hot sauce. Add the chicken; toss to coat.

Place the cornflake crumbs on a sheet of wax paper. Dip the chicken into the crumbs pressing so the crumbs adhere. Place the chicken in the pan and lightly spray with nonstick spray.

Bake until the chicken is golden brown and cooked through, 40 – 45 minutes. Do not turn.

Nutrition Facts:

Per Serving:
227 calories, 25g protein, 11g total fat, 3g saturated fat, 4g monounsaturated fat
5g carbohydrates, 0g fiber, 0g sugar, 13mg calcium, 1mg iron
288mg sodium, 87mg cholesterol

Fajita Ranch Chicken Wraps

recipe courtesy of BHG.com

 

 

Ingredients:

    * 12  ounces  skinless, boneless chicken breast strips for stir-frying
    * 1/2  teaspoon  chili powder
    * 1/4  teaspoon  garlic powder
    *  Nonstick cooking spray
    * 1  small  red, yellow, or green sweet pepper, seeded and cut into thin strips
    * 2  tablespoons  bottled reduced-calorie ranch salad dressing
    * 2  10-inch  whole wheat, tomato, jalapeño, or plain flour tortillas, warmed*
    * 1/2  cup  Easy Fresh Salsa*
    * 1/3  cup  reduced-fat shredded cheddar cheese

Directions:

Sprinkle chicken strips with chili powder and garlic powder. Coat a medium nonstick skillet with nonstick spray; heat over medium-high heat. Cook chicken and sweet pepper strips in hot skillet over medium heat for 4 to 6 minutes or until chicken is no longer pink and pepper strips are tender. Drain if necessary. Toss with salad dressing.

Divide chicken and pepper mixture between warmed tortillas. Top with Easy Fresh Salsa and cheese. Roll up; cut in half.

To warm tortillas: Wrap tortillas tightly in foil. Heat in a 350°F oven about 10 minutes or until heated through.

Easy Fresh Salsa: In a medium bowl combine 2 seeded and chopped tomatoes, 1/4 cup finely chopped red onion, 1/4 cup chopped yellow or green sweet pepper, 2 to 3 teaspoons snipped fresh cilantro, 1/2 teaspoon minced garlic, 1/8 teaspoon salt, a dash of black pepper, and, if desired, a few drops bottled hot pepper sauce. Serve immediately or cover and chill for up to 3 days. Stir before serving. Makes 1 2/3 cups.

Nutrition Facts:
Servings Per Recipe 4 servings
Calories 224, Total Fat (g)7, Saturated Fat (g)2, Cholesterol (mg)59, Sodium (mg)316, Carbohydrate (g)15, Fiber (g)1, Protein (g)25, Starch (d.e.)1, Very Lean Meat (d.e.)3, Fat (d.e.)1,

Percent Daily Values are based on a 2,000 calorie diet

Tropical Banana Nut Parfaits

from eatbetteramerica.com

Recipe Tip
Breakfast Bonus
Fortified breakfast cereal is an excellent source of iron. Iron helps build red blood cells to carry oxygen through the body. Choose whole grain cereals for breakfast or as a quick snack.
Substitution
No parfait glasses? Wine glasses or slim drinking glasses work just as well.
 
Prep Time: 15 min
Start to Finish: 15 min
makes: 4 servings

1 1/2    cups Yoplait® 99% Fat Free creamy strawberry yogurt (from 2-lb container)
2    cups Banana Nut Cheerios® cereal
1    medium banana, sliced
1    cup sliced fresh strawberries
2    tablespoons coconut, toasted*

1.    In each of 4 parfait glasses, alternate layers of yogurt, cereal, banana and strawberries.
2.    Top each serving with coconut. Serve immediately.

Nutritional Information
1 Serving: Calories 200 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 150mg; Total Carbohydrate 40g (Dietary Fiber 2g, Sugars 24g); Protein 4g Percent Daily Value*: Vitamin A 15%; Vitamin C 30%; Calcium 15%; Iron 20% Exchanges: 1 Starch; 1/2 Fruit; 1 Other Carbohydrate; 0 Vegetable; 1/2 Fat Carbohydrate Choices: 2 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Mushroom and Spinach Fettuccine

from eatbetteramerica.com

 

 

Tip:

Try whole wheat fettuccine for added flavor and texture or mix half whole wheat and half regular pasta

 

Enjoy this delicious pasta and vegetable skillet meal - a wonderful dinner ready in just 30 minutes.

 

Prep Time: 30 min
Start to Finish: 30 min
makes: 4 servings (1 1/2 cups each)

8oz              uncooked fettuccine
3/4 c           roasted garlic-seasoned chicken broth

                   (from 14-oz can or homemade stock)
2 pkgs        (6 oz each) fresh baby button mushrooms, cut in half
6 c              loosely packed fresh spinach, chopped
1 c             cherry tomatoes, cut in half
1 1/2 tsps    Italian seasoning
1/2 tsp        salt
1/4 c           evaporated fat-free milk (from 12-oz can)
1/4 to 1/2 c finely shredded or shaved Parmesan cheese

                     (1 to 2 oz)

Cook and drain fettuccine as directed on package, omitting salt.
Meanwhile, in 10-inch skillet, heat 1/4 cup of the broth to boiling over medium-high heat.
Add mushrooms; cook, stirring frequently, until almost all liquid is absorbed.
Stir in additional 1/4 cup broth. Continue cooking mushrooms 4 to 6 minutes, stirring frequently, until tender.
Stir in remaining 1/4 cup broth; heat to boiling.
Stir in spinach, tomatoes, Italian seasoning and salt.
Cook 1 to 2 minutes, stirring constantly, until spinach is wilted.
Stir in evaporated milk just until heated through.
Place fettuccine on large platter. Top with spinach mixture and cheese.

Nutritional Information

1 Serving: Calories 290 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2g, Trans Fat 0g);
Cholesterol 50mg; Sodium 660mg; Total Carbohydrate 45g (Dietary Fiber 4g, Sugars 4g);
Protein 15g
Percent Daily Value*: Vitamin A 90%; Vitamin C 15%; Calcium 20%; Iron 25%
Exchanges: 2 1/2 Starch; 0 Other Carbohydrate; 2 Vegetable; 1/2 High-Fat Meat
Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.