All from http://www.eatbetteramerica.com/
Enjoy! I have tried them all...they all get a thumbs up!
Dilled Salmon Salad
Tempt yourself with a salmon and veggie salad for two. Fat-free ingredients make the dressing extra enticing. From eatbetteramerica.
Prep Time:15 min
Start to Finish:2 hr 25 min
makes:2 servings
1/2lb salmon steak
2cups Progresso® reduced-sodium chicken broth (from 32-oz carton)
1 small zucchini, sliced (1 cup)
1/4cup sliced radishes
2 tablespoons fat-free mayonnaise or salad dressing
2 tablespoons Yoplait® Fat Free plain yogurt (from 2-lb container)
2tablespoons fat-free ranch dressing
1teaspoon chopped fresh or 1/4 teaspoon dried dill weed
3cups bite-size pieces spinach or other salad greens
1.In 10-inch skillet, heat fish and broth to boiling; reduce heat. Simmer uncovered 5 to 10 minutes or until fish flakes easily with fork. Remove fish to platter. When fish is cool enough to handle, break into bite-size pieces, discarding skin and bones.
2.In large bowl, mix fish, zucchini and radishes. In small bowl, mix mayonnaise, yogurt, ranch dressing and dill weed; fold into fish mixture. Cover and refrigerate at least 2 hours.
3.To serve, toss fish mixture and spinach.
Nutritional Information
1 Serving: Calories 240 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 75mg; Sodium 920mg; Total Carbohydrate 12g (Dietary Fiber 2g, Sugars 4g); Protein 30g Percent Daily Value*: Vitamin A 90%; Vitamin C 25%; Calcium 15%; Iron 15% Exchanges: 0 Other Carbohydrate; 2 Vegetable; 3 1/2 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet
Bourbon-Glazed Beef Kabobs
Try this beef kabob recipe from eatbetteramerica.
Prep Time:25 min
Start to Finish:25 min
makes:2 servings
Glaze
2tablespoons bourbon or water
1tablespoon teriyaki baste and glaze (from 12-oz bottle)
1tablespoon frozen (thawed) orange juice concentrate
1/4cup packed brown sugar
Dash of crushed red pepper flakes
Kabobs
1/2lb beef boneless top sirloin, cut into 1 1/2-inch cubes
8pieces (1 1/2-inch) red onion
8fresh whole mushrooms
8pieces (1 1/2-inch) red bell pepper
1teaspoon olive or vegetable oil
1/4teaspoon salt
1.Heat gas or charcoal grill. In 1-quart saucepan, mix 1 tablespoon of the bourbon, the teriyaki glaze, orange juice concentrate, brown sugar and crushed red pepper. Heat to boiling over medium heat; reduce heat to low. Simmer 5 minutes, stirring occasionally; remove from heat. Stir in remaining 1 tablespoon bourbon. Reserve 2 tablespoons glaze.
2.In medium bowl, place beef, onion, mushrooms and bell pepper. Drizzle with oil; toss to coat. Sprinkle with salt; toss to coat. On each of two 10- to 12-inch metal skewers, thread beef, onion, mushrooms and bell pepper alternately, leaving 1/4-inch space between each piece.
3.Cover and grill kabobs over medium heat 9 to 11 minutes, turning once and brushing with glaze during last 3 minutes, until beef is desired doneness and vegetables are tender.
4.Just before serving, generously brush kabobs with reserved 2 tablespoons glaze.
High Altitude (3500-6500 ft): No change.
Nutritional Information
1 Serving: Calories 350 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 60mg; Sodium 560mg; Total Carbohydrate 50g (Dietary Fiber 4g, Sugars 43g); Protein 27g Percent Daily Value*: Vitamin A 70%; Vitamin C 110%; Calcium 8%; Iron 25% Exchanges: 2 1/2 Other Carbohydrate; 2 Vegetable; 3 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.
Salmon and Asparagus Salad
Maple syrup and Dijon mustard are the secret to fabulously flavored salmon and asparagus salad. Bring the flavors of the sea and earth to the table with this fabulous entrée! From eatbetteramerica.
Prep Time:30 min
Start to Finish:30 min
makes:4 servings
Maple-Dijon Dressing
1/3cup maple-flavored syrup
2tablespoons Dijon mustard
1tablespoon olive or vegetable oil
Salad
1 lb salmon fillet (1/2 inch thick)
1 lb fresh asparagus spears
4 cups baby salad greens
1cup shredded carrots (about 1 1/2 medium)
1hard-cooked egg, cut into 8 wedges
Freshly ground black pepper, if desired
1.Heat gas or charcoal grill.
2.In small bowl, mix all Maple-Dijon Dressing ingredients with wire whisk.
3.Cut salmon crosswise into 4 pieces. Brush salmon with 1 tablespoon of the dressing. In large bowl, toss asparagus and 1 tablespoon of the dressing. Place asparagus in grill basket (grill “wok”).
4.When grill is heated, place asparagus and salmon, skin side down, on gas grill over medium heat or on charcoal grill over medium coals; cover grill. Cook asparagus 7 to 10 minutes and salmon 10 to 15 minutes, shaking grill basket or turning asparagus occasionally, until asparagus is crisp-tender and salmon flakes easily with fork.
5.Slide pancake turner between salmon and skin to remove each piece from skin. On 4 plates, divide salad greens, carrots and egg. Top with salmon and asparagus. Sprinkle with pepper. Serve with remaining dressing.
Nutritional Information
1 Serving: Calories 330 (Calories from Fat 110); Total Fat 12g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 130mg; Sodium 330mg; Total Carbohydrate 27g (Dietary Fiber 3g, Sugars 13g); Protein 28g Percent Daily Value*: Vitamin A 160%; Vitamin C 30%; Calcium 8%; Iron 15% Exchanges: 1 1/2 Other Carbohydrate; 1 Vegetable; 3 1/2 Lean Meat; 1/2 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
Shrimp Paella Salad
You've netted a great dinner salad that can be on the table in less than 30 minutes! From eatbetteramerica.
Prep Time:20 min
Start to Finish:20 min
makes:4 servings
2slices bacon, cut up
1clove garlic, finely chopped
2cups cooked rice
1cup Green Giant® Valley Fresh Steamers™ frozen sweet peas, cooked and drained
1/3cup chopped drained roasted red bell peppers (from 7-oz jar)
2tablespoons lemon juice
1/4teaspoon paprika
4to 6 drops red pepper sauce
1 package (12 oz) frozen cooked peeled and deveined shrimp, thawed and drained
Lettuce leaves
1.In 12-inch skillet, cook bacon over medium heat, stirring occasionally, until crisp. Drain fat, reserving 2 teaspoons in skillet. Drain bacon on paper towel.
2.Cook garlic in bacon fat in skillet over medium heat about 1 minute, stirring occasionally, until softened. Stir in bacon and remaining ingredients except lettuce.
3.Serve shrimp mixture on lettuce. Sprinkle with additional paprika if desired.
Nutritional Information
1 Serving: Calories 230 (Calories from Fat 25); Total Fat 3g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 170mg; Sodium 610mg; Total Carbohydrate 29g (Dietary Fiber 1g, Sugars 3g); Protein 23g Percent Daily Value*: Vitamin A 40%; Vitamin C 25%; Calcium 6%; Iron 25% Exchanges: 1 Starch; 1 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
Zesty Pork Tenderloin
Hoisin sauce, often referred to as "Chinese barbecue sauce," fuels an explosion of flavor from soy sauce, garlic, chili peppers and various spices. Get it in the Asian foods aisle. From eatbetteramerica.
Prep Time:5 min
Start to Finish:1 hr 35 min
makes:6 servings
1/4cup ketchup
1tablespoon sugar
1tablespoon dry white wine or water
1tablespoon hoisin sauce
1clove garlic, finely chopped
2small pork tenderloins (1 1/2 lb)
1.In heavy-duty resealable food-storage plastic bag, mix all ingredients except pork. Add pork, turning to coat with marinade. Seal bag; refrigerate at least 1 hour but no longer than 24 hours to marinate.
2.Heat oven to 425°F. Remove pork from marinade; discard marinade. Place pork on rack in shallow roasting pan. Roast uncovered 27 to 29 minutes or until pork has slight blush of pink in center and meat thermometer inserted in center reads 160°F.
Nutritional Information
1 Serving: Calories 150 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 70mg; Sodium 90mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 1g); Protein 26g Percent Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 8% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 3 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 0
*Percent Daily Values are based on a 2,000 calorie diet.
Healthified Crispy Baked Chicken Nuggets
92% less fat • 73% less sodium than the original recipe—see the comparison. If fast food or frozen chicken nuggets are your go-to food for busy nights, switch to this feel-good version. They only take 30 minutes total and are amazingly low in fat and calories!
Prep Time:20 min
Start to Finish:30 min
Makes:4 servings
1 cup crushed Wheaties® cereal
1teaspoon paprika
1/2teaspoon garlic powder
1/2teaspoon dried oregano, crushed
1/8teaspoon cayenne pepper (optional)
1egg white
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
1.Preheat oven to 450°F. In a resealable plastic bag, combine crushed cereal, paprika, garlic powder, oregano, and, if desired, cayenne pepper. In a small bowl, beat egg white with a fork.
2.Dip chicken pieces into egg white, allowing excess to drip off. Add chicken pieces, a few at a time, to cereal mixture in bag; shake to coat well.
3.Place chicken pieces in a single layer in an ungreased shallow baking pan. Bake for 7 to 9 minutes or until chicken is no longer pink (170°F).
Nutritional Information
5 or 6 chicken nuggets: Calories 160 (Calories from Fat 20); Total Fat 2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 65mg; Sodium 140mg; Total Carbohydrate 7g (Dietary Fiber 1g, Sugars 1
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