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)     -

BBQ Chicken Pizza

 recipe courtesy of HFPN

Ingredients: 

2 teaspoons vegetable oil
1 small skinless, boneless chicken breast half
1/2 cup plus 2 Tbsp. barbecue sauce
1 (11-inch) pizza crust (14 oz. package)
1/2 cup grated smoked Gouda
1/2 cup grated mozzarella
3 tablespoons sliced red onion
2 tablespoons chopped cilantro
Preparation: 

Warm oil in a skillet over medium heat. Add chicken and cook, turning once, 5 to 6 minutes per side, until just cooked through. Transfer to a cutting board. When cool enough to handle, cut into 1/2-inch cubes. Toss chicken with 2 Tbsp. barbecue sauce in a bowl.

Position a rack in bottom of oven and preheat to 450°F. Place pizza crust on a large baking sheet and spread with remaining 1/2 cup barbecue sauce. Sprinkle with half of both cheeses, arrange chicken on top, and then add remaining cheese and onion.

Bake until cheese is melted and golden brown, 20 minutes. Let rest for 5 minutes. Sprinkle with cilantro, cut into slices and serve hot.

Nutrition Facts (per serving)
Calories       596
Fat (g)     41
Saturated Fat (g)     12
Cholesterol (mg)     22
Sodium (mg)     771
Carbohydrate (g)     45
Fiber (g)     4
Protein (g)     12
Calcium (mg)     -

Super Soup

recipe courtesy of HFPN

Rather than taking a pill, how about a bowl of soup that delivers A, C, folic acid, calcium, iron, and vitamin K in addition to phytochemicals that are thought to play a role in cancer prevention? Plus, it tastes better than a pill! The staple for this easy soup is kale, which is a cold weather vegetable, but is available year round in most parts of the country.

Ingredients: 

¼ cup dried chickpeas, soaked overnight in water
¼ cup dried kidney beans, soaked overnight in water
4 ½ cups fat-free chicken (or vegetable) stock
1 cup chopped green kale
1 medium carrot, peeled and diced
½ onion, diced (½ - 1 cup)
1 cup thinly sliced green cabbage
½ large potato, peeled and diced
1 garlic clove, minced
2 teaspoons red wine vinegar 

Directions:

Drain and rinse the chickpeas and beans. In a large pot combine them with the chicken (or vegetable) stock and bring to a boil over high heat. 

Reduce the heat to medium and cook for 40 minutes.
Add the remaining ingredients and simmer until the beans are cooked through and tender, about 20 minutes.

Serves: 6 Servings
Nutrition Facts (per serving)
Calories       108 
Fat (g)     1
Saturated Fat (g)     0
Cholesterol (mg)     -
Sodium (mg)     -
Carbohydrate (g)     16
Fiber (g)     5
Protein (g)     9
Calcium (mg)     -

Chilled Creamy Red Pepper Soup

recipe courtesy of marksdailyapple

 

2 servings
Ingredients:
    2 roasted red bell peppers
    1 14-ounce can coconut milk
    1 cup chilled chicken stock (remove any fat)
    1 teaspoon cumin
    Sea salt to taste
Instructions:
You can buy roasted red peppers or buy raw red peppers and roast them yourself.

(To roast the red peppers: If you have a gas stove, place the whole pepper over the flame. The peppers can also be blackened on a grill or under a broiler. Turn as each side of the pepper blackens. Place the blackened pepper in a plastic bag or a covered container to steam briefly (so the skin is easier to remove) then rub off the blackened skin. Cut the pepper open and run under water to remove all the remaining skin and seeds.)
Puree the roasted peppers in the blender with the coconut milk, chicken stock and cumin until smooth. Add sea salt to taste. Chill completely before serving

Strawberry Banana Blast

recipe courtesy of HFPN

 

Ingredients:  

2 scoops Vanilla Crème Whey Smooth1 large banana4 large fresh strawberries1 ½ cups 2% milk  (you can sub soy or almond milk but the nutritional values will change)

Directions:
1) Place all ingredients in blender and blend until smooth.2) Add crushed ice as desired for a rich milkshake effect.
Nutrition Facts (per serving):Calories       568 Fat (g)     12Saturated Fat (g)     6Cholesterol (mg)     114Sodium (mg)     238Carbohydrate (g)     65Fiber (g)     5Protein (g)     54Calcium (mg)     698

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

Mexican Eggplant Casserole

recipe courtesy of HFPN

Ingredients:  

1 small eggplant (about 1 pound), peeled and cut into 1/2 inch cub
4 corn tortillas
1 cup reduced fat cheddar cheese, grated
1 (15 ounce) can chunky "Mexican-style" stewed tomatoes  

Preparation:

Heat oven to 350 degrees. Place tortillas on oven rack and heat until golden brown and no longer pliable, approximately 3-5 minutes. Watch tortillas closely as the burn quickly. Allow tortillas to cool completely. Crumble tortillas into small-medium sized pieces. Spray a square baking dish (8x8x2 inches) with nonstick cooking spray. Heat 1/2-inch water to boiling in a small saucepan. Add eggplant and return to boiling. Reduce heat to medium and cook 5 minutes; drain. Mix tortilla pieces and cheese. Spread half of the eggplant in baking dish and spoon half of the tomato sauce over eggplant. Sprinkle with half of the tortilla cheese mixture. Repeat layers with remaining ingredients. Bake uncovered about 30 minutes or until bubbly around the edges.

Serves: 8
Serving Size: 6 oz.

Nutrition Facts (per serving) 

Calories	67
Fat (g)	1
Saturated Fat (g)	0
Cholesterol (mg)	1
Sodium (mg)	79
Carbohydrate (g)	12
Fiber (g)	2
Protein (g)	3
Calcium (mg)	0