A delicious, simple and healthy weeknight dinner.

Fresh dill and Dijon pack this turkey scallopine with mouthwatering flavor, while kale provides both a fiber and antioxidant boost. It's a balanced meal with less than 200 calories per serving. My favorite thing about this dish is that it's quick & easy, as well, it allowed me to experience kale in a different sort of preparation.

Kale in itself is an excellent source of vitamins as it's high in Vitamin K as well as Vitamin A. It also contains heart-healthy fatty acids, omega 3's and omega 6's. It is low in fat and calories and a source of protein.

INGREDIENTS:

• 3 tbsp whole-wheat flour
• 2 tbsp chopped, fresh dill
• 2 tsp sesame seeds
• 1/2 tsp paprika
• 1/4 tsp each sea salt and fresh ground black pepper
• 1 lb turkey breast scallopine, cut into 6 pieces
• Olive oil cooking spray
• 1/2 red onion, thinly sliced
• 2 cloves garlic, thinly sliced
• 2 1/2 cups low-sodium chicken broth
• 1 1/2 tbsp grainy or Dijon mustard
• 1 1/2 tsp lemon zest
• 8 cups sliced kale leaves (in ribbons), tough stems removed
• 1/2 cup sliced or chopped toasted hazelnuts, optional

INSTRUCTIONS:

ONE: In a small bowl combine flour, dill, sesame seeds, paprika, salt and pepper; sprinkle all over turkey, patting to coat.
TWO: Mist a large, heavy skillet with cooking spray and heat on medium. In 2 batches, add turkey and cook, turning once until lightly golden and just cooked through (3 to 4 minutes per batch). Transfer to a plate. Wipe out skillet and mist with cooking spray; return to stove top on medium. Add onion and garlic and sauté, stirring frequently until softened, about 2 minutes.
THREE: Add broth, Dijon and lemon zest and stir until combined; stir in kale. Bring to a boil on medium-high, then reduce heat to medium-low, cover and simmer until kale is tender and sauce has thickened slightly (3 to 4 minutes).
FOUR: Return turkey to skillet in a single layer over top of kale. Cover and simmer until turkey is heated through (1 to 2 minutes). Divide turkey and kale among serving plates and sprinkle with hazelnuts, if desired.

Nutrients per serving (1 piece scallopine and 1 1/4 cups kale mixture): Calories: 170, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 8 g, Fiber: 2 g, Sugars: 1 g, Protein: 23 g, Sodium: 240 mg, Cholesterol: 47 mg

A popular restaurant menu item made clean

If you know me you know I love delicious but quick meals, well, I don't mind taking the time but when I'm hungry I just want to eat. Two of my favorite foods are cheese & seafood. Goat cheese has been a love of mine since I went to the South of France in 2006 and discovered creamy & tangy chevre. Since I was a kid I have always loved seafood, in fact, my grandfather would feed me oysters and sardines from the can and we would binge on fresh shrimp. In this recipe these two indulgences come together.

I don't eat cheese often but I get comfort from knowing that goat cheese is lower in fat than regular cow milk cheese and it's also higher in calcium. As well, it's quite a diverse product; it can be put on a pizza or eaten with fresh slices of tomato. It's a truly delightful cheese.

Shrimp are a very popular food item, even more so now as they are used in many dishes including pastas, stir-fry and not unlike goat cheese they have even become a topping on pizza. While shrimp might not receive as much healthy buzz as fish, they are still able to pack a nutritional punch. 4 ounces of shrimp meets half of your daily needs for protein and 20% of your recommended daily iron intake. All that for only 112 calories and less than 1 gram of fat. Not a bad change for the salmon or tuna you might be used to eating.

This is one recipe that I'm going to keep in my repertoire, it's quick, easy, healthy and most importantly delicious. I don't know about you but you can't beat the combination. 

 

INGREDIENTS:

• 6 oz frozen cooked shrimp (peeled and deveined, tail off), thawed, drained and coarsely chopped (about 1 cup)
• 4 oz goat cheese, crumbled (1/2 cup)
• 1/2 cup jarred sliced roasted red peppers, drained
• 1/4 cup jarred sliced green olives, drained
• 1 tbsp chopped fresh basil
•  small whole-grain tortillas (each 6 to 8 inches in diameter)
• 2 tsp olive oil
• 1/4 tsp ground black pepper

INSTRUCTIONS:

ONE: Preheat oven to 425°F.
TWO: In a medium bowl, mix shrimp, cheese, roasted peppers, olives and basil. Lay tortillas out in a single layer on a flat surface. Scoop quarter of shrimp mixture into center of each tortilla. Fold tortilla over filling into a half-moon shape, pressing gently to flatten filling evenly inside tortilla.
THREE: Place tortillas on a parchment-lined baking tray. Brush tops of each tortilla with 1/2 tsp oil and sprinkle with black pepper. Bake for 6 minutes, until quesadillas are golden brown. Remove from oven and let rest for 1 to 2 minutes. Cut each quesadilla in half and serve immediately.

Nutrients per quesadilla (2 halves): Calories: 308, Total Fat: 13 g, Sat. Fat: 5 g, Carbs: 26 g, Fiber: 3 g, Sugars: 2 g, Protein: 18 g, Sodium: 554 mg, Cholesterol: 78 mg

A double-dose of Clean Eating dishes.

I've decided to honor my love for food, Clean Eating nonetheless, with two great dishes that cover the savory and sweet side of life.
The main attraction features turmeric and chickpeas in a delicious and hearty stew. Turmeric is a "superfood spice". It promotes many genes in the body to function better, as well, it has been shown to exhibit antioxidant, anti-inflammatory, antiviral and antibacterial properties.Chickpeas are a great source of zinc, folate and protein. They are low in fat and can help lower cholesterol.
The star of the show is an espresso crème brûlée which features only five simple ingredients and has a seemingly complex, deep flavor sure to leave coffee lovers weak in the knees!!

INGREDIENTS:

• 2 small cartons coconut milk
• 1 large onion and 1 carrot, chopped
• 2 garlic cloves, minced
• 1 knob ginger, peeled and grated
• 1 large sweet potato, peeled and chopped
• 1 to 2 tbsp Thai yellow curry paste
• 1 pineapple, peeled, cored and chopped
• 1 tbsp ground turmeric
• 1 tsp sea salt
• 1 tbsp coconut oil
• 2 cups cooked or canned chickpeas
• 1 sweet red bell pepper, seeded, deveined, chopped

INSTRUCTIONS:

ONE: Prepare sauce: Heat coconut oil in a large saucepan over medium-high heat. Add all ingredients except red pepper and chickpeas.
TWO: Bring to a boil. Reduce and simmer for 40 minutes.
THREE: Add chickpeas and peppers and let simmer for another 10 minutes.
FOUR: Serve over brown rice or in a soup bowl.

Nutrients per serving (1/8 of recipe): Calories: 303, Total Fat: 20 g, Sat. Fat: 17 g, Carbs: 27 g, Fiber: 6 g, Sugars: 7 g, Protein: 6 g, Sodium: 417 mg, Cholesterol: 0 mg

INGREDIENTS:

• 13 1/2 oz 1% milk
• 2 tsp instant espresso powder
• 5 large egg yolks
• 1 tsp pure vanilla extract
• 3 tbsp plus 5 tsp evaporated cane sugar, divided

INSTRUCTIONS:

ONE: Preheat oven to 300 degrees fahrenheit. Place 5 4-oz ramekins in a large baking pan. Fill with enough boiling water to cover ramekins halfway.
TWO: In a medium saucepan, combine milk and espresso powder. Place on medium-low heat until mixture just begins to steam, about 3 to 4 minutes. Set aside.
THREE: Meanwhile, in a large bowl,combine egg yolks, vanilla and 3 tbsp cane sugar. Whisk or use an electric hand mixer to beat until mixture thickens and turns pale yellow in color, about 2 minutes. Add 1 tbsp milk-espresso mixture, stirring constantly. Pour mixture into ramekins, dividing evenly. Transfer to oven and bake until set, about 50 minutes. Carefully remove from oven. NOTE: They may jiggle slightly when removed from oven. Let cool to room temperate in water bath, about 30 minutes.
FOUR: Arrange oven rack in highest position and preheat broiler. Transfer ramekins to a baking sheet and sprinkle each with 1 tsp cane sugar. Transfer to oven and broil until cane juice melts and caramelizes, 3 to 5 minutes. (Alternately, brown tops with a small torch). Serve immediately.

Nutrients per serving (1/8 of recipe): Calories: 136, Total Fat: 5 g, Sat. Fat: 2 g, Carbs: 16 g, Fiber: 0 g, Sugars: 15 g, Protein: 6 g, Sodium: 59 mg, Cholesterol: 210 mg

Crisp, golden ravioli with homemade marinara is now your skinny snack

If you know me, you know I'm not a huge pasta junkie but when it comes to a tomato sauce paired with cheesy ravioli that is toasted this makes a snack hard to resist. Texture is one of my favorite things when it comes to food, I don't like the texture of liver but I do love the texture of a breaded item that comes alongside a delicious dipping sauce. Like my favorite trio of marinara with pizza, or in this case, golden ravioli.
You can feel confident that a whole-grain pasta and homemade sauce is a great choice. I like to know what goes into my food so I know what I'm putting into my body. Your body is to be compared to a well-oiled machine, if you take care of your body it'll take care of you!!
Really though, who doesn't like a snack?!? This recipe is sure to satisfy not only the most discerning of palates but even picky eaters like children. So let's raise a ravioli and know that even pasta can be a skinny skin. Mmmm, mmmm good.

INGREDIENTS:

• Olive oil cooking spray
• 2 egg whites
• 1/4 tsp sea salt, divided
• 1/8 tsp plus 1/4 tsp fresh ground black pepper, divided
• 1/2 cup fine whole-wheat bread crumbs
• 1/4 cup grated Parmigiano-Reggiano cheese (1 oz)
• 1 tsp dried oregano
• 1 tsp dried thyme
• Dash ground cayenne pepper, or to taste
• 1 9-oz pkg bite-size whole-wheat cheese ravioli

SAUCE:

• 1/2 tbsp olive oil
• 1/2 yellow onion, chopped (about 1/2 cup)
• 2 cloves garlic, chopped
• 1/8 tsp red pepper flakes, or to taste
• Pinch dried oregano
• Pinch dried thyme
• 14 oz jarred or boxed unsalted crushed tomatoes (1 3/4 cups)
• 1/8 tsp each sea salt and fresh ground black pepper
• 1 tbsp balsamic vinegar
• 1 tbsp chopped fresh oregano, plus additional sprigs for garnish

INSTRUCTIONS:

ONE: Prepare sauce: In a medium saucepan, heat oil on medium. Add onion and cook, stirring frequently, until tender and lightly browned, about 8 minutes. Add garlic, pepper flakes and pinch each dried oregano and thyme. Cook, stirring frequently, for 2 minutes. Add tomatoes and 1/8 tsp each salt and black pepper. Cover, increase heat to medium-high and bring to a boil. Uncover, reduce heat to medium-low and gently simmer, stirring occasionally, until slightly thickened and flavors combine, about 30 minutes. Add vinegar and fresh oregano and simmer for 5 more minutes. Remove from heat and set aside until slightly cooled.
TWO: With an immersion blender, purée sauce until smooth. (Alternatively, carefully transfer sauce to a blender. Remove plastic stopper from lid and cover loosely with a kitchen towel to allow steam to escape; purée.) Transfer to a serving bowl and garnish with oregano sprigs. Cover to keep warm.
THREE: Preheat oven to 375˚F. Coat a large rimmed baking sheet with cooking spray. In a shallow bowl, combine egg whites and 1/8 tsp each salt and 1/8 tsp black pepper. In a separate shallow bowl, combine bread crumbs, remaining 1/8 tsp salt and 1/4 tsp black pepper, Parmigiano-Reggiano, 1 tsp dried oregano, 1 tsp thyme and cayenne.
FOUR: Dip 1 ravioli into egg mixture, turning to coat. Dip into bread crumb mixture, turning to coat and shaking off excess; transfer to baking sheet. Repeat with remaining ravioli, adding to sheet in a single layer. Bake, turning once, until lightly browned, 12 to 16 minutes. Divide among serving plates and serve with sauce.

Nutrients per serving (4 ravioli and 2 tbsp sauce): Calories: 135, Total Fat: 5 g, Sat. Fat: 2 g, Carbs: 16 g, Fiber: 3 g, Sugars: 3 g, Protein: 7 g, Sodium: 363 mg, Cholesterol: 19 mg

Ground turkey and chunky tomato sauce come together for a healthy main course

One nutritional staple to keep on hand is ground turkey. It is extremely low in fat and rich in protein, supplying easily absorbed iron and zinc for young and old. This turkey loaf gets a life with Spanish sauce, made out of tomatoes which are known for their high Vitamin C content. Tomatoes also contain significant amounts of Vitamin A, B, magnesium and calcium.
When this turkey loaf is served with Spanish sauce and vegetables, it is a fully-balanced meal that packs a punch and helps you avoid those late night snacks.

INGREDIENTS:

• 1 tbsp Olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 lbs ground turkey
• 2 egg whites
• 1/2 cup 1% milk
• 1/2 cup whole-wheat breadcrumbs
• 1 tsp salt
• 1/4 tsp pepper

SPANISH SAUCE INGREDIENTS:

• 2 tsp Olive oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 1/2 green pepper, diced
• 3 tbsp tomato paste
• 1-28 oz can diced tomatoes
• 1 bay leaf
• Salt & pepper to taste
• 2 tsp parsley, finely chopped

INSTRUCTIONS:
ONE: In a large skillet over medium heat, heat oil, add onion and cook, stirring occasionally until soft. Stir in garlic and cook one minute longer.
TWO: In a large bowl, combine turkey, onion, garlic, egg whites, breadcrumbs, salt and pepper; mix well. Lightly pack mixture into a greased loaf pan.
THREE: Bake at 350 degrees or until juices run clear.
FOUR: Spanish Sauce-In a large skillet over medium heat, heat oil, add onion, garlic and green pepper. Cook, stirring occasionally for seven minutes.
FIVE: Stir in tomato paste, tomatoes (including juices), bay leaf, salt and pepper.
SIX: Reduce heat and simmer for 30 minutes or until sauce thickens. Remove bay leaf, stir in parsley.
SEVEN: Spoon Spanish sauce over cooked turkey loaf.

A rich but delicious soup perfect to warm your belly!!

Creamy avocado and slow-cooked peppers make a delicious combination in this rich, velvety soup. Serve it right out of the slow cooker or refrigerate and serve cold.
Avocados are considered to be high in fat, however, it is monounsaturated which helps lower overall cholesterol levels in the body. They are higher in potassium than bananas and are a very substantial source of fiber.
This soup is a real treat, especially on a cool autumn day. Why not serve it up with baked tortilla chips or your favorite whole grain bread as a balanced meal?!?

INGREDIENTS:

• 1 tbsp safflower oil, divided
• 1 1/2 cups diced yellow onion
• 4 poblano chile peppers, seeded and quartered
• 2 yellow bell peppers, seeded and quartered
• 4 cloves garlic, peeled
• 2 tsp chile powder
• 1 tsp ground cumin
• 1 avocado, pitted, peeled and roughly chopped
• 3 cups skim milk
• 3/4 tsp sea salt
• 2/3 cup low-fat sour cream
• 1 large lime, cut into wedges

RELISH:

• 1 poblano chile pepper, seeded and finely chopped
• 1 tomato, diced
• 1/4 cup chopped fresh cilantro leaves
• 1/4 tsp sea salt 

INSTRUCTIONS:

ONE: In a large nonstick skillet on medium-high, heat 1 tsp oil. Add onion and cook until very browned, about 8 minutes. Transfer to a 4-6 qt slow cooker.
TWO: To slow cooker, add 4 poblano pepperand s, bell peppers, garlic, chile powder, cumin and remaining 2 tsp oil. Stir well, cover and cook on low for 7 hours (or on high for 3 1/2 hours)
THREE: Transfer pepper mixture to a blender along with avocado; purée until smooth. (Remove plastic lid in cover and cover top with a kitchen towel to allow steam to escape). Return to slow cooker stir in milk and salt. (If necessary, cover and cook on high for 15 minutes more to reheat).
FOUR: In a small bowl, combine relish ingredients. Divide soup among serving bowls and top with relish, sour cream and lime wedgies.

Nutrients per serving (1 cup soup, 1/3 cup topping, 2 tbsp sour cream) : Calories: 281, Total Fat: 13, Carbs: 34g, Protein: 9g

A twist on a favorite. Chocolate protein pancakes!!

I never thought it would happen, I was eating the same protein pancake twice a day and every single day for months. Finally, I decided I just needed something new then I took a browse through my pile of Clean Eating magazines and came across a recipe for chocolate pancakes. MMM. Now, while I'm not a chocolate fanatic I do love something indulgent and a change can do you good. So I tried this recipe and when paired with fresh, ripe raspberries I was thoroughly pleased. I almost feel like I'm cheating but with the wholesome ingredients I don't feel too guilty. Here's hoping that you are looking for a change as well. To all the chocaholics out there. ENJOY!!

  

 

INGREDIENTS:

• 4 egg whites
• 1/3 cup uncooked oatmeal
• 3 tbsp low-sugar raspberry preserves
• 1 tbsp cocoa powder
• Dash vanilla extract
• 2 tbsp Nesquik no-sugar-added chocolate mix
• Pam cooking spray

INSTRUCTIONS:

1. Mix egg whites, oatmeal, preserves, cocoa powder, vanilla and Nesquik in a blender.
2. Spray a 6-inch pan with Pam and warm on medium heat. Pour the mixture in the pan, cover and cook for 4 to 5 minutes.
3. Flip the pancake with a spatula and cook for 1 or 2 more minutes until the inside is fully cooked.

Nutrients per serving (1 pancake) : Calories: 350, Total Fat: 3, Carbs: 60g, Protein: 20g