A Quick Healthy Breakfast

Pancakes made from most mixes aren’t what you’d call nutritional all stars. They are usually low in fiber and quite high in sodium. Topped with additional butter and maple syrup, the fat and calories climb even higher. This pancake makeover employs quick-cooking oats to increase the nutritional value without compromising on convenience. In addition, the oats provide added dietary fiber, which experts note may play a role in reducing risk of colorectal cancer.

Oatmeal Pancakes with Cranberries

• 1 cup plain low-fat yogurt
• 1 cup low-fat milk
• 1 tsp. vanilla
• 2 Tbsp. canola oil
• 1/2 cup dried cranberries
• Cooking spray
• Powdered sugar (optional)
• Juice of 1 lemon (optional)
• 1/2 cup all-purpose flour
• 1/4 cup whole-wheat flour
• 1/4 tsp. salt
• 1 Tbsp. sugar
• 1/2 tsp. baking powder
• 3/4 tsp. baking soda
• 3/4 cup quick-cooking (not instant) oats
• 2 egg whites, lightly beaten

Preheat the oven to 200 degrees.

In a medium bowl, sift together all-purpose and whole-wheat flours. Add the remaining dry ingredients and mix well.

In a separate bowl, beat the egg whites, yogurt, milk, vanilla and oil. Add the wet ingredients to the dry ingredients, making sure not to over-mix. Stir in the cranberries. For the very best results, allow the batter to rest, covered in the refrigerator, for 30 minutes.

Spray a griddle or large, flat pan with cooking spray. Heat to medium-high. Pour 1/4 cup batter for each pancake and cook for approximately 2 to 3 minutes. When bubbles appear on the upper surface, flip the pancakes. Continue cooking until the second side is golden brown, about 2 minutes.

As you make more pancakes, keep the finished pancakes in the warmed oven on a cookie sheet, separated with parchment paper.

When ready to serve, lightly dust pancakes with powdered sugar and a squeeze of fresh lemon juice.

Makes 5 servings.

Per serving: 260 calories, 8 g total fat (1 g saturated fat), 39 g carbohydrate, 9 g protein, 3 g dietary fiber, 440 mg sodium.

Carrot Salad

1 pound carrots, shredded (3 cups shredded)
1 cup pineapple, finely chopped
1/2 cup raisins
4 ounces plain lowfat yogurt
2 tablespoons fresh mint, chopped
2 tablespoons lemon juice
1 teaspoon honey
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cumin

Combine all ingredients in a large bowl and mix well. Cover and refrigerate for at least 2 hours.

Makes 6 Servings
Serving Size: 6 ounces
Nutrients per serving:  Exchanges per serving:* 
Calories:  109      Starch/Bread 0
Total fat:  1 gram (4% of calories)   Lean Meat 0
Saturated fat:  trace     Vegetable 1 1/2
Cholesterol:  1 mg     Fruit 1
Sodium:  40 mg      Non-fat Milk 0
Carbohydrate:  26 grams (88% of calories)  Fat 0
Protein:  2 grams (8 % of calories)   Other Carbohydrate 0
Dietary fiber: 3 grams

Beef Fajita Wrap Recipe

1 tablespoon minced onion
1 teaspoon chili powder
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon cornstarch
1/2 teaspoon minced garlic
1/2 teaspoon ground cumin
1/2 cup water
1 pound lean beef (sirloin or tenderloin)
1 medium green bell pepper, seeded and sliced
1 medium red onion, sliced
1 large tomato, seeded and sliced into thin wedges
8 leaves Romaine lettuce
8 large flour tortillas, warmed to soften

In a small bowl, combine first 8 ingredients, mix well and set aside. Pierce steak several times on each side using a fork. Spoon a small amount marinade onto both sides of steak, cover and refrigerate for 30 minutes.

Combine remaining ingredients (except tortillas) with reserved marinade and toss to coat. Grill or broil steak until desired doneness. Slice into thin strips. Heat a large nonstick skillet over high heat until hot. Add vegetables and marinade and stir-fry until crisp-tender. Add sliced steak and heat through..

Place 1 leaf lettuce on each warmed tortilla. Divide steak and vegetable mixture between each tortilla, placing the ingredients in the upper portion of the center of each tortilla (leaving some room to fold). Fold one side of the tortilla over the filling, followed by the “bottom” of the wrap and tightly roll to seal.

Makes 8 Servings
Serving Size: 1 wrap

Nutrients per serving:  Exchanges per serving:* 
Calories:  338     Starch/Bread 2 1/2
Total fat:  9 grams (24% of calories)  Lean Meat 1 1/2
Saturated fat:  3 grams    Vegetable 1/2
Cholesterol:  30 mg    Fruit 0
Sodium:  378 mg     Non-fat Milk 0
Carbohydrate:  44 grams (53% of calories) Fat 1
Protein:  19 grams (23% of calories)  Other Carbohydrate 0
Dietary fiber: 3 grams

The economic downturn and skyrocketing food prices have forced most Americans to rein in spending, in an effort to keep monthly food costs in check. Not planning meals and not creating a shopping list are two mistakes that cost shoppers more in the long run. Planning is essential to eating well, especially when dollars don’t go as far as they once did. A healthy diet is affordable with a little planning, smart shopping and basic cooking skills. As fitness professionals, we can offer some budget-friendly shopping strategies that will help our clients find ways to eat well on the cheap.

Meal-Planning Tips

• Check your fridge and cupboards to see what you already have on hand that you can use.
• Plan meals around the best weekly store specials. Stock up on sale items if space allows.
• Use coupons only for items you already buy.
• Get inspired by exploring one of the many online recipe finders, or check out a cookbook from the library.
• Add more meatless meals. Meat is the most expensive part of a meal.
• Use leftovers, to save time and money.
• Keep a running shopping list and jot down items when you run out. To make shopping easier, organize the list around your grocery store layout.
• Keep all your weekly meal plans. In no time, you’ll have a monthly menu cycle and a “go-to” list of quick meals.

 Shop Smart 

Use these tips to “work the store” to your advantage:

• Stick with an organized list.
• Eat first. Hungry shoppers overbuy and usually purchase prepared (less healthy) foods.
• Shop alone if possible. A partner and/or children tagging along can quickly stray from the list and increase the food bill. However, shopping with kids is a nice way to teach them smart shopping habits, so if they come along, set expectations before leaving the house.
• Get a grocery store loyalty card.
• Shop the perimeter to fill up on fruits and vegetables, protein and dairy.
• Look for bargains near the ends of aisles and on the upper and lower shelves. Cheaper, generic store brands are typically found on lower and upper shelves and have the same nutritional profile as name brands.
• Compare unit prices of different product sizes and brands. Unit prices are found on the shelf tags below the food items.
• Buy in bulk.
• Make your own single-serving snack packs from larger bags of food.

Preparing Food at Home

 After shopping, dedicate a little time to organizing food at home.

• Divide large packages of raw meat into smaller meal portions.
• When you have time, brown meat and chicken, package them and freeze them for use in meals later.
• Clean and cut up vegetables for meals and snacks that will be eaten within a few days. Wait to wash others just before eating.
• Cook in batches, and freeze extras.
• Keep a frozen-food inventory so that unknown meals don’t get buried in the freezer.
• Toss food into a slow cooker in the morning so that dinner is ready when you get home.
• Use the plate method: fill half the plate with fruits and veggies, one-quarter with protein and one-quarter with whole grain.
• Cook with friends. Take turns hosting a small group to plan meals, share recipes and cook large batches of food. Package the meals for everyone to take home and freeze.

Ingredients

• 3/4 pound small red-skinned potatoes, halved, or quartered if large
• Kosher salt
• 2 sprigs fresh rosemary, plus 1 tablespoon leaves
• 1 clove garlic, smashed
• Pinch of red pepper flakes
• Juice of 2 lemons (squeezed halves reserved)
• 2 tablespoons extra-virgin olive oil
• 4 skin-on, bone-in chicken breasts (6 to 8 ounces each)
• 10 ounces cremini mushrooms, halved

Directions

Another Great Recipe for you!
I’d add some broccoli and cauliflower to that dish to round out a
dinner that will help you feel satisfied while losing fat.)#

Chicken in Coconut-Lime Sauce

SERVES: 4

3 tbsp coconut oil
4 bone-in chicken thighs
4 bone-in chicken drumsticks
½ cup sliced green onions
½ cup prepared salsa
1 tbsp minced garlic
2 dried red hot peppers
1 tsp curry powder
½ tsp salt
¼ tsp freshly ground black pepper
13½ oz (1 can) coconut milk
½ cup fresh lime juice
a few lime slices (for garnish)
a few fresh red hot peppers (for garnish)
½ cup grated coconut (for garnish)

In large frying pan, warm coconut oil over medium-high heat. Brown
chicken in batches, about 5 minutes on each side; remove from frying
pan and keep warm.

To frying pan, add green onions, salsa, garlic, dried hot peppers,
curry powder, salt, and black pepper; cook about 2 minutes, stirring,
until onion is browned.

Return chicken to pan; pour coconut milk and lime juice over chicken.

Simmer over low heat about 30 minutes, or until fork can be inserted
into chicken with ease.

Remove and discard hot peppers.

Remove chicken to a platter. Garnish with lime slices and fresh red
hot peppers, and sprinkle lightly with grated coconut before serving.

This recipe serves:  4

2 tablespoons red wine vinegar
2 tablespoons sugar
1/4 cup honey
2 tablespoons Dijon mustard
salt to taste
white pepper to taste

4 skinless, boneless chicken breasts, 3 to 4 oz. each
1 tablespoon olive oil
salt and pepper

COOKING INSTRUCTIONS

For the honey-mustard glaze:
1. In a small saucepan, heat the vinegar and sugar over medium heat until the mixture boils and the sugar dissolves. Add the honey and Dijon mustard and bring it to a boil. Remove from heat.

2. Season with salt and pepper to taste.

For the grilled chicken breasts:
3. Preheat the grill to medium-high.

4. Sprinkle the chicken breasts with salt and pepper and drizzle with olive oil.

5. Place the chicken breasts on the grill. Grill until cooked through, about 6 minutes per side.

6. Place the breasts on a serving platter and brush them with the honey-mustard glaze.

Serving Size: 1 chicken breast

Spring Chicken Fricassee with Asparagus and Peas
This recipe serves: 4
INGREDIENTS

2 tablespoons olive oil
1 1/2 pounds boneless, skinless chicken thighs
salt to taste
freshly ground black pepper
1 medium onion, sliced
2 cloves garlic, minced
1/2 cup dry white wine
1 cup low-sodium chicken broth
1 pound asparagus, trimmed and cut into 1 1/2 ” lengths
1 cup shelled, fresh peas
4 cooked red potatoes, quartered

COOKING INSTRUCTIONS

1. Heat the olive oil in a large skillet over medium-high heat. While the oil heats, season the chicken with salt and pepper. Add the chicken to the pan and brown on all sides. As the chicken pieces finish browning, remove them to a plate and set aside.

2. Turn the heat down to medium and add the onion. Cook, stirring occasionally, until the onion begins to wilt, about 5 minutes. Add the garlic and cook for 2 more minutes.

3. Return the chicken to the skillet. Add the wine, let it boil rapidly for a minute and stir with a wooden spoon to remove any bits that may be stuck to the pan.

4. Add the chicken broth, turn down the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet. Cook until the chicken is completely tender, about 20 minutes.

5. Meanwhile, bring a small pot of salted water to a boil. Add the asparagus and cook until it is crisp-tender, about 2 to 3 minutes. Drain.

6. Add the asparagus and peas to the chicken. Cook for 3 to 4 minutes to heat through.

7. To serve, heat the cooked potatoes and divide them among 4 bowls. Add chicken, asparagus and peas to each bowl and spoon some of the sauce over the top.

Serving Size: 1 bowl

NUTRITIONAL INFORMATION

Number of Servings: 4
Per Serving
Calories 420
Carbohydrate 35 g
Fat 14 g
Fiber 7 g
Protein 37 g
Saturated Fat 3 g
Sodium 466 mg

There’s no need to feel guilty over this classic creamy combination of chicken, peppers and mushrooms.
Our version uses low-fat milk and flour for thickening to make it plenty rich without all the saturated fat.

Chicken a la King

6 servings, about 1 cup each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition

Per serving: 271 calories; 8 g fat (1 g sat, 4 g mono); 66 mg cholesterol; 15 g carbohydrates; 28 g protein; 1 g fiber; 401 mg sodium; 529 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Selenium (40% dv), Potassium & Vitamin A (15% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 3 lean meat

Ingredients

    * 1 1/2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
    * 1/2 cup all-purpose flour
    * 2 tablespoons canola oil, divided
    * 10 ounces white mushrooms, quartered
    * 1 large green bell pepper, diced
    * 3/4 teaspoon salt
    * 1/2 teaspoon freshly ground pepper
    * 1 cup dry sherry, (see Note)
    * 1 cup reduced-sodium chicken broth
    * 1 cup low-fat milk
    * 1 4-ounce jar sliced pimientos, rinsed
    * 1/2 cup sliced scallions

You Might Also Like

    * King Crab & Potato Salad
    * King Ranch Casserole
    * Grilled Chicken Salad with a Fresh Strawberry Dressing
    * Lebanese Fattoush Salad with Grilled Chicken
    * Sofia’s Chicken Paprikash
    * Chicken & Chickpea Tagine
    * Roast Chicken Dal
    * Madras Chicken & Broccoli Salad
    * Chicken & Fruit Salad

Preparation

   1. Toss chicken and flour in a medium bowl until coated. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reserving the remaining flour, add the chicken to the pan and cook, stirring occasionally, until lightly browned, 2 to 4 minutes. Transfer the chicken to a plate.
   2. Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add mushrooms, bell pepper, salt and pepper, and cook, stirring often, until the mushrooms are softened and starting to brown, 3 to 5 minutes. Pour in sherry; bring to a boil and cook, stirring to scrape up any browned bits, 3 minutes.
   3. Whisk broth and milk into the reserved flour until smooth. Stir the mixture into the pan. Bring to a simmer, stirring often. Stir in pimientos and the chicken and return to a simmer. Reduce heat to maintain a gentle simmer and cook until the vegetables are tender and the chicken is cooked through, 5 to 7 minutes. Stir in scallions and serve immediately.

Tips & Notes

    * Note: Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.