Turkey Meatballs

April 3rd, 2012 | Posted by Milana in Lunch/Dinner - (0 Comments)

  This is actually one of my all time favorite recipes that I originally got from Ellie Krieger’s show Healthy Appetite. These meatballs are juicy, flavorful, heart healthy and will keep you satisfied! They go really well with whole wheat linguine as well!

Yields: 30-32 Meatballs

INGREDIENTS:
Cooking spray
1 pound ground turkey 

1 slice fresh whole-wheat bread, crusts removed, pulsed into crumbs

1/2 cup finely grated carrot
1/2 cup finely chopped onion
2 large cloves garlic, minced
2 tablespoons minced fresh parsley leaves, plus more for garnish
2 teaspoons minced fresh thyme leaves

2 Tbsp Nutritional Yeast (gives the taste of parmesan cheese)

1 egg, lightly beaten
1/2 teaspoon salt
Freshly ground black pepper
1 box (16 ounces) whole-wheat linguine or spinach fettuccine

DIRECTIONS:

Heat oven to 350F. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients in a large work bowl. Form into 1.5″ balls and place on a baking sheet. I use a 3/4 oz. cookie scoop to ensure all meatballs are the same size for uniform baking. Bake for 20 minutes, or until browned and  entirely cooked through. While the meatballs are cooking, cook the pasta according to package directions.

Makes about 30-32 meatballs.

Nutritional Analysis (6 servings)
                                          per Serving
Calories
                                          332
Carbohydrates
                                         39 grams
Total Fat
                                        10 grams
Saturated Fat
                                         3 grams
Protein
                                        23 grams
Fiber
                                      8 grams
Sodium
                                     568 milligrams
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Rating: 5.0/5 (4 votes cast)

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Soft Asian Chicken Spring Rolls

April 3rd, 2012 | Posted by Milana in Appetizers | Asian Cuisine - (0 Comments)

This recipe was inspired by Ellie Krieger’s Soft Asian Summer Rolls which I have tweaked to make it my own. 🙂 These are perfect as a lite, healthy appetizer your family will love.

INGREDIENTS:

2 oz cooked rice noodles

6 rice paper rounds

2 boneless skinless chicken breast halves ( about 5 oz each)

1/2 cup shredded carrot

3 Romain lettuce leaves cut in half leaving you with 6 equal halves

DIRECTIONS:

Bring water to a boil and cook rice noodles according to package directions. Drain, rinse and cool (makes about 2 cups).

Butterfly the chicken breast and place on a baking sheet that has been greased with cooking spray. Sprinkle the chicken with Mrs. Dash Chicken Seasoning and a pinch of turmeric spice. Broil on high for about 7 min or until cooked through. Cool and Slice into strips.

 Line up ingredients in small bowls before beginning to make rolls. Fill a large bowl or saucepan with very warm water. Place a rice paper round in the hot water. Soak for between 30 seconds and 1 minute, or until rice round is pliable and pattern on the round is barely visible. Remove and place on a clean, slightly damp kitchen towel.

Place lettuce leave on the inner edge of the rice round, about 1-inch from the edge and leaving about 1-inch on each side. Top with approximately 1/4 cup cooked rice noodles. Place 3 strips of chicken on top. Top with about 2 tablespoons carrots. Bring the edge over filling and tuck underneath. As you continue to roll, fold in the sides. Finish rolling, repeat with the other rolls, and reserve under a damp cloth or paper towel. When ready to serve, slice in half on and serve, cut ends up.

Nutrition Facts:

Nutrititional Analysis
                                     Per Serving
 
Calories
                                     130
 
Total Fat
                                     3.6g
 
Cholesterol
                                     34.3mg
 
Sodium
                                    100mg
 
Carbohydrates
                                     18g
 
Protein
                                     21.7g
 
Fiber
                                      2.3g

 

 

 

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Rating: 5.0/5 (2 votes cast)

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Chicken Soba Stir Fry

April 3rd, 2012 | Posted by Milana in Asian Cuisine | Lunch/Dinner - (0 Comments)

  Fast, easy, calorie friendly and delicious meal for any weeknight.

INGREDIENTS:

8 oz. Soba Noodles cooked according to package directions, drain and keep warm.

3/4 cup water

3 tablespoons low sodium soy sauce
1 teaspoon rice vinegar
1/4 teaspoon red pepper flakes
2 teaspoons cornstarch
1 tablespoon expeller-pressed canola oil, divided
1 pound boneless, skinless chicken breast, cut into strips
3 cloves garlic, minced
2 teaspoons minced peeled fresh ginger
3 cups small fresh broccoli florets (from about 1 large crown)
1 carrot, peeled and cut into thin strips

DIRECTIONS:

Combine water, soy, vinegar, pepper and cornstarch in a bowl. Heat a wok or heavy skillet over high heat. When very hot, add 1/2 tablespoon oil. Add chicken and stir-fry until lightly browned, about 2 minutes. Remove from wok and set aside. Add remaining oil, garlic and ginger; stir-fry 30 seconds. Add broccoli and carrot; stir-fry 2 minutes. Add soy mixture and chicken, stir well, and cover. Lower heat to medium and simmer until vegetables are tender, about 3 minutes. Toss with noodles and serve.

 4 Servings
Amount Per Serving
  Calories 286.2
  Total Fat 4.4 g
  Saturated Fat 0.4 g
  Polyunsaturated Fat 1.3 g
  Monounsaturated Fat 2.2 g
  Cholesterol 10.3 mg
  Sodium 946.0 mg
  Potassium 474.2 mg
  Total Carbohydrate 51.0 g
  Dietary Fiber 2.6 g
  Sugars 1.3 g
  Protein 15.3 g

*Original recipe adapted fromhttp://www.wholefoodsmarket.com

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Rating: 5.0/5 (3 votes cast)

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IRISH CREAM Cupcakes with IRISH CREAM FROSTING

March 16th, 2012 | Posted by Milana in Uncategorized - (0 Comments)

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Rating: 5.0/5 (3 votes cast)

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Pistachio Cupcakes with Coconut Frosting

March 16th, 2012 | Posted by Milana in Dessert - (0 Comments)

Top O’ The Mornin’ To Ya ! …. these are just one of the 2 creations I whipped up in honor of St. Patty’s Day :). Found the original recipe for the cupcakes on cooks.com. The coconut frosting was just something I came up with on my own. I never imagined the combination of pistachios and coconut and I must say they go very well together. Their flavors compliment each other. Let me know what you guys think. Happy St. Patricks Day!

INGREDIENTS: Yields 18

1 cup all purpose flour

3/4 cup white whole wheat flour

1/3 cup cane or coconut sugar

1 (4 serving) pkg. instant pistachio pudding mix

2-1/2 tsp baking powder

1/4 tsp salt

2 Large Eggs

1-1/4 cups any milk

1/4 cup avocado oil

1/4 cup unsweetened applesauce

1 tsp pure vanilla extract

7 drops green food coloring

FROSTING:

8oz. cream cheese, softened

1-1/2 cups confectioners sugar

1 tsp vanilla extract

1-1/4 tsp coconut extract

DIRECTIONS:

Heat oven to 375F. In a large mixing bowl, stir together flours, pudding mix, sugar, baking powder, and salt. In a small bowl, combine eggs, milk, applesauce, oil, food color and vanilla. Stir into the flour mixture just until combined. Fill cupcake liners 2/3 full. Bake for 18-20 min or until golden brown. Cool on a wire rack completely before frosting.

For Frosting:

Beat all the ingredients on medium until combined and frost.

18 Servings
Amount Per Serving
  Calories 185.7
  Total Fat 6.6 g
  Saturated Fat 2.2 g
  Polyunsaturated Fat 1.1 g
  Monounsaturated Fat 2.8 g
  Cholesterol 21.8 mg
  Sodium 217.1 mg
  Potassium 88.0 mg
  Total Carbohydrate 26.5 g
  Dietary Fiber 1.1 g
  Sugars 14.6 g
  Protein 4.2 g
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Rating: 5.0/5 (2 votes cast)

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Chewy Chocolate Peanut Butter Chip Cookies

February 27th, 2012 | Posted by Milana in Dessert - (0 Comments)

These rich, decadent, chocolatey, peanut buttery cookies are DIVINE!!!! Recipe is guilt free as always. For all you chocolate peanut butter lovers these morsels are bound to keep your hand in the cookie jar until they’re all gone.

INGREDIENTS:

1 cup white whole wheat flour

1 cup unbleached all purpose flour

3/4 cup unsweetened cocoa powder

1 tsp baking soda

1/4 tsp salt

1/2+1/8 cup unsweetened applesauce

1/2+1/8 cup avocado oil

1 cup cane sugar

2 Eggs, room temperature 

2 tsp pure vanilla extract

1-1/3 cup Peanut Butter Chips

DIRECTIONS:

Heat oven to 350F. Sift the flours, cocoa, baking soda, and salt in a medium bowl and whisk together. In a separate large bowl whisk oil, sugar, applesauce, eggs and vanilla extract until light and smooth. Gradually add the flour mixture to the wet ingredients until completely incorporated (batter will be thick) stir in peanut butter chips. Drop by rounded teaspoons onto ungreased cookie sheet. Bake 8-9 min. DO NOT OVER BAKE! Cookies will be soft & chewy and will harden slightly as they cool. Makes 65 yummy cookies!

 65 Servings
Amount Per Serving
  Calories 72.6
  Total Fat 3.8 g
  Saturated Fat 0.8 g
  Polyunsaturated Fat 0.9 g
  Monounsaturated Fat 2.0 g
  Cholesterol 3.1 mg
  Sodium 48.3 mg
  Potassium 37.6 mg
  Total Carbohydrate 9.4 g
  Dietary Fiber 0.7 g
  Sugars 5.7 g
  Protein 1.4 g
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Rating: 4.8/5 (5 votes cast)

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Lasagna Rolls with Spinach and Ricotta

January 21st, 2012 | Posted by Milana in Italian Cuisine | Lunch/Dinner - (0 Comments)

Another yummy recipe from wholefoodsmarket.com. Its really simple to make and kids can definitely participate with spreading and scooping!

INGREDIENTS:

8 cooked lasagna noodles

nonstick cooking spray

1 cup ricotta cheese

1/3 cup grated Parmesan

1  Large Egg

2 cups Trader Joe’s No Salt Added Marinara Sauce

1-1/2 cups fresh baby spinach or 10 oz. frozen bag, thawed and drained well

1 cup part skim shredded mozzarella, divided

DIRECTIONS:

Heat oven to 375 F. Grease an 8×8 casserole baking dish with the cooking spray; add 1 cup of sauce and spread it it around. Set aside. I’m a mixing bowl, mix ricotta, parmesan, egg and spinach with half of the mozzarella. Working with one noodle at a time, spread about 2-3 Tbsp of mixture. Starting at one end, roll up the noodle gently yet snugly and arrange them seam side down on the baking dish. Pour remaining pasta sauce over assembled rolls then sprinkle with mozzarella and bake for 20-25 min or until golden , melted and bubbly!

8 Servings
Amount Per Serving
  Calories 168.7
  Total Fat 5.2 g
  Saturated Fat 2.4 g
  Polyunsaturated Fat 0.1 g
  Monounsaturated Fat 0.7 g
  Cholesterol 13.3 mg
  Sodium 332.9 mg
  Potassium 69.8 mg
  Total Carbohydrate 21.5 g
  Dietary Fiber 0.9 g
  Sugars 4.6 g
  Protein 8.8 g
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Rating: 5.0/5 (6 votes cast)

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Strawberry Cupcakes with Strawberry Cream Cheese Frosting

January 13th, 2012 | Posted by Milana in Dessert - (0 Comments)

This is among one of my favorite cupcake recipes! They’re so pretty, moist and make for perfect guilt-free dessert! I had some batter left so I used a donut mold pan to make mini cake donuts!…. I found the original recipe on recipegirl.com…You may use fresh starwberries all you have to do is freeze them beforehand to draw out the moisture from them and just puree the same way as the recipe requires.

INGREDIENTS:

1 -1/4 cups cake flour
1 cup white whole wheat flour
1 cup evaporated cane or coconut sugar
2 -3/4 teaspoons baking powder
1/4 teaspoon salt
1/4 +1/8 cup unsweetened applesauce
1/4+1/8 cup avocado oil
3/4 cup pureed frozen strawberries (about 1/4 of a 1 pound bag)
4 large egg whites
1/3 cup unsweetened original Ripple Milk + a few drops of pink/red gel food coloring

Strawberry Cream Cheese Frosting:

6 oz. Cream cheese, softened

1 tsp vanilla extract

1 cup Powdered sugar

1/3 cup pureed strawberries

DIRECTIONS:

1. Preheat oven to 350°F. Line 18 cupcake pan with paper liners.

2. In a medium bowl, whisk together flours, sugar, baking powder and salt; set aside.

3. In a large bowl with electric mixer, blend avocado oil, applesauce and strawberry puree. Add flour mixture and blend until light and fluffy (batter will be very thick).

4. In another bowl, whisk together egg whites, milk and dye. Add whites in three parts to the batter mixture, mixing only until incorporated after each addition.

5. Fill cupcake liners about 3/4 full. Bake 18 to 22 minutes, or until toothpick inserted in center comes out clean.

6. Combine all frosting ingredients in a bowl and beat until silky and smooth. Add 1 drop of red food gel coloring and mix again. Frost cupcakes after completely cooled.

18 Servings
Amount Per Serving
  Calories 199.0
  Total Fat 7.0 g
  Saturated Fat 1.8 g
  Polyunsaturated Fat 1.5 g
  Monounsaturated Fat 3.3 g
  Cholesterol 7.3 mg
  Sodium 159.7 mg
  Potassium 45.9 mg
  Total Carbohydrate 31.4 g
  Dietary Fiber 1.3 g
  Sugars 18.8 g
  Protein 3.8 g
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Rating: 5.0/5 (7 votes cast)

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Pinto Bean Quesadilla

January 10th, 2012 | Posted by Milana in Lunch/Dinner - (0 Comments)

This is one of those once-in-a-blue meals that I make on a busy day. Even though my version is still more nutritious than the average, the sodium content is still relatively high. However, I must say that these are one of my families constant requests.

INGREDIENTS:

2 cups packed shredded Montery Jack cheese

2 tsp chili powder

1 15oz. can Low Sodium Pinto Beans , rinsed and drained

1/2 cup chopped red onion

1/2 cup chopped fresh cilantro

4- 8 inch whole wheat flour tortillas

DIRECTIONS:

Preheat oven to 375F. Toss the cheese with the chili powder in a large bowl until well blended. Add beans, onions and cilantro and toss. Arrange 2 tortillas on a baking sheet. Press half of the cheese filling over each tortilla, leaving 1/4 inch border at edges. Firmly press second tortilla on top of each. Bake for 15 min or until edges are crisp and cheese is melted through. Cut each quesadilla into 6 wedges and enjoy!

Calories 446.7
  Total Fat 12.8 g
  Saturated Fat 5.7 g
  Polyunsaturated Fat 0.2 g
  Monounsaturated Fat 0.1 g
  Cholesterol 24.0 mg
  Sodium 1,428.8 mg
  Potassium 90.1 mg
  Total Carbohydrate 63.1 g
  Dietary Fiber 17.3 g
  Sugars 4.5 g
  Protein 27.8 g
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Rating: 5.0/5 (4 votes cast)

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Turkey Sloppy Joe

January 5th, 2012 | Posted by Milana in Lunch/Dinner - (0 Comments)

This a kid-friendly, fast, easy not- to- mention TASTY recipe! I fooled a couple of my guy friends who thought these were made with ground beef after they devoured them. They weren’t able to tell the difference after I had mentioned that I used lean ground turkey.If you love traditional Sloppy Joe’s and want to try a healthier version with the same great taste, this would be your ideal match!

*original recipe was found on allrecipes.com

 

 

 

INGREDIENTS:

  • 1 pound ground turkey breast
  • 1/4 cup chopped onion
  • 1/2 cup organic ketchup
  • 3 tablespoons barbecue sauce (I use Bulls Eye Original)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon vinegar
  • 1 1/2 teaspoons Worcestershire sauce
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon pepper
  • 6 whole wheat hamburger buns, split

DIRECTIONS:

In a nonstick skillet, cook the turkey and onion for 5 minutes or until turkey is no longer pink. Add the next seven ingredients; simmer for 10 minutes, stirring occasionally. Serve on buns with a side of steamed green beans or asparagus!

Nutrition Facts
Serving Size 115 g
Amount Per Serving
Calories

180
Calories from Fat

52
% Daily Value*
Total Fat

5.8g
9%
Saturated Fat

1.6g
8%
TransFat

0.0g
Cholesterol

56mg
19%
Sodium

404mg
17%
Total Carbohydrates

8.8g
3%
Sugars

7.1g
Protein

22.2g
Vitamin A 4% • Vitamin C 6%
Calcium 2% • Iron 7%
Nutrition Grade B
* Based on a 2000 calorie diet
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Rating: 5.0/5 (5 votes cast)

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