Rosemary Lamb Chops

Saturday, August 30, 2008

This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn't require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4

Here's what you need...

-8 (4oz) loin lamb chops, trimmed of fat
-1/2 cup dry red wine
-2 tablespoons Worcestershire sauce
-1 teaspoon dried rosemary leaves
-4 garlic cloves, minced
-Freshly ground black pepper
-1/4 teaspoon salt

1-Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.

2-In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.

3-Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.

4-Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.

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MIND OVER BODY

Friday, September 07, 2007

Know that dieting is not just what you eat. What are you really feeding your body? What is your mind feeding it? What is your spirit feeding it? This will all eventually show up in your physical state of being. The way you think and feel affect the way you look. Your fitness level is very much controlled by how you think and feel. Your body is a direct reflection of the inner soul. What are you really carrying around? It may be more than a few extra pounds. Blocking emotion and carrying negative thoughts can cause you to carry extra weight. Weight can actually be an armor built up to create a wall that actually keeps you from being who you really want to be. Break through that wall and you will begin to create the physical body you want to achieve. If our physical being is our car that we ride in, it is the mind and the spirit that drives it.









WATCH A TV INTERVIEW ABOUT MIND OVER BODY

Labels: body image, book, diet, exercise, fitness, inspiration, recipes

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Light & Healthy Tuna Melt

Wednesday, May 30, 2007

When choosing your tuna for this recipe stick with albacore "the king of tuna" packed in water.

Your taste buds will not be disappointed with this lightened version of the classic tuna melt. While traditional tuna melts are packed with hidden fat, this recipe uses low fat ingredients while packing the same great flavor.

Yield: 4 servings

• 1 (6-oz.) can water packed solid white tuna, drained, flaked
• 3/4 cup chopped celery 2 tablespoons finely chopped onion
• 1/2 teaspoon grated lemon peel, if desired
• 1/3 cup fat-free mayonnaise or salad dressing
• 4 whole wheat English muffins, split, lightly toasted
• 8 slices tomato
• 4 oz. (1 cup) shredded reduced-fat cheddar or Monterey jack cheese

Heat the oven to 350 degrees F. In medium bowl, combine tuna, celery, onion, lemon peel and mayonnaise; mix well. Spread about 3 tablespoons tuna mixture on each English muffin half. Top each with tomato slice; sprinkle with cheese. Place on an un-greased cookie sheet. Bake at 350 f. for 8 to 10 minutes or until cheese is melted and sandwiches are thoroughly heated.

Nutritional Analysis:
One serving (2 open faced sandwiches) equals 280 calories, 7g fat, 31 carbohydrates and 23g protein.

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Great Grain Burger

Monday, May 07, 2007

If you have gone out for a burger lately then you may have noticed a healthy new trend that's not just for vegetarians anymore. It's the meatless burger. These days you can order a meatless burger almost anywhere, but beware that not all healthy patties are created equal. The best ones are made from scratch from fresh ingredients, like the recipe below.

Yield: 12 servings

Ingredients

• 1/2 cup uncooked brown rice
• 1/2 cup uncooked bulgur (Look for bulgur in the cereal, rice or organic food aisle of your grocery store)
• 1 tablespoon salt-free seasoning blend
• 1/4 teaspoon poultry seasoning
• 2 cups water
• 2 cups finely chopped mushrooms
• 3/4 cup old-fashioned oats
• 1 cup (4 ounces) shredded part-skim mozzarella
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/3 cup finely chopped onion
• 1/2 cup fat-free cottage cheese
• 1/4 cup egg substitute
• 2 tablespoons minced fresh parsley
• 1 teaspoon salt
• 1/2 teaspoon dried basil
• 1/8 teaspoon celery seed
• 3 teaspoons canola oil, divided
• 12 sandwich rolls
• Lettuce leaves and tomato

Instructions

In a sauce pan, combine the first five ingredients; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice is tender. Remove from heat; cool completely. Refrigerate.
In a large bowl, combine the mushrooms, oats, mozzarella cheese and onion. In a blender or food processor, process cottage cheese and egg substitute until smooth. Add mushroom mixture. Stir in the parsley, salt, basil, celery seed and chilled rice mixture.

Shape 1/2 cupfuls into patties. In a nonstick skillet, cook four patties in 1 teaspoon of oil for 5 minutes on each side or until lightly browned and crisp. Repeat with remaining patties and oil. Serve on rolls with lettuce and tomato if desired.

Nutritional Analysis: One cooked patty equals 126 calories, 4g fat, 15g carbohydrate, 7g protein.

Labels: diet, recipes

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Quick Tuna Casserole

Friday, April 20, 2007

If you are looking for a quick-fix for dinner - look no further than this tasty tuna casserole. It is rich in flavor and nutrients and only takes minutes to prepare.

Yields 4 servings

Ingredients:

• 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of celery soup, undiluted
• 1/2 cup fat-free milk
• 2 cups cooked yolk-free wide noodles
• 1 cup frozen peas, thawed
• 1 can (6 ounces) light water-packed tuna, drained and flaked
• 1 jar (2 ounces) diced pimientos, drained
• 2 tablespoons dry bread crumbs
• 1 tablespoon butter or stick margarine, melted

Instructions:
In a large bowl, combine soup and milk until smooth. Add noodles, peas, tuna and pimientos; mix well. Pour into a 1-1/2-qt. baking dish coated with non-stick cooking spray. Bake, uncovered, at 400 for 25 minutes. Toss bread crumbs and butter; sprinkle over top. Bake 5 minutes longer or until golden brown.

Nutritional Analysis:
One serving (1 cup) equals 255 calories, 6g fat, 31g carbohydrate, 18g protein

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Asparagus Avocado Medley

Monday, April 16, 2007

This colorful salad is the perfect side to your Holiday meal. It is filled with crisp asparagus and creamy avocado and coated in a tantalizing dressing. Take this along to your next Holiday get together and expect rave reviews.

Yields 7 servings

Ingredients:

• 1 lb fresh asparagus, trimmed and cut into 1-1/2-inch pieces
• 8 medium fresh mushrooms, sliced
• 1 large ripe avocado, peeled and cubed
• 1 medium zucchini, diced
• 1 large tomato, seeded and chopped
• 1 medium red onion, sliced
• 2 tablespoons lemon juice
• 2 tablespoons olive or canola oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions:

Place asparagus and two tablespoons water in a microwave-safe dish. Cover and microwave on high for 3 - 6 minutes or until crisp-tender, stirring once; drain and cool. In a large bowl, combine the asparagus, mushrooms, avocado, zucchini, tomato and onion; toss gently. In a jar with a tight-fitting lid, combine the remaining ingredients; shake well. Pour over salad and toss gently to coat. Cover and refrigerate until serving.

Nutritional Analysis:

One serving (1 cup) equals 122 calories, 9g fat, 11g carbohydrate, 4g protein.

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Yogurt-Marinated Chicken

Wednesday, February 28, 2007

Give your traditional old chicken dinner some spunk with this exciting new marinade. Your taste buds will celebrate over the tender taste of yogurt and garlic with a hint of spice.

Yield: 6 servings.

Ingredients

* 1/2 cup fat-free yogurt
* 3 cloves garlic, minced
* 2 tablespoons lemon juice
* 1 tablespoon canola oil
* 1 teaspoon sugar
* 1 teaspoon chili powder
* 3/4 teaspoon ground ginger or 1 tablespoon minced fresh gingerroot
* 1/2 teaspoon salt
* 1/2 teaspoon ground cumin
* 6 bone-in skinless breast halves (6 ounces each)

Instructions

1. In a large re-sealable plastic bag, combine the first none ingredients; add chicken. Seal bag and turn to coat; refrigerate for at least 8 hours or overnight.
2. Coat grill rack with nonstick cooking spray before starting the grill for indirect heat. Drain and discard marinade.
3. Grill chicken, covered, bone side down over indirect medium heat for 20 minutes. Turn; grill 20 - 30 minutes longer or until juices run clear.

Nutritional Analysis: One chicken breast half equals 149 calories, 4g fat, 2g carbohydrate, and 25g protein.

Want more recepes? Click on the title of this article

Labels: diet, recipes

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Pumpkin Caramel Flan

Wednesday, February 14, 2007

The holidays are over but I thought I'd bring this one back. It is a rich desert but still better than the ones you get at the store. Try this Pumpkin Caramel Flan as a lighter alternative. You probably know that most of the fat in pies is found in the crust - well this delicious dish gives you all of the pumpkin taste that you love without the guilt-ridden crust. Yields 10 servings.

Ingredients:

Caramel:
3/4 cup sugar
3 tablespoons water

Flan:
1 cup sugar
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon nutmeg
1/8 teaspoon cardamom
1/8 teaspoon salt
1 1/2 cups pumpkin puree (canned or fresh)
1 (12 oz) can evaporated skim milk
3/4 cup egg substitute
1 tablespoon vanilla extract
Instructions:

1-Preheat the oven to 350 degrees. Melt the sugar and water in a heavy-gauged saucepan over medium heat. Stir while sugar melts. Let mixture boil without stirring for at least 5 minutes or until the liquid turns golden brown. Immediately pour into a 9" baking dish.

2-Mix all dry ingredients together in a medium bowl - set aside. Mix the pumpkin, evaporated milk, egg substitute and vanilla in a bowl. Add the dry ingredients and blend well. Pour the mixture into the prepared baking dish.

3-Place the dish in a larger pan and pour hot water into the larger pan until the water comes halfway up the edge of the baking dish. Bake for 1 hour or until flan is set.

4-Cool at room temperature and then refrigerate for at least 4 hours and up to 1 day before serving. Before serving run a sharp knife around the edge of the flan and invert onto a platter, making sure that the caramel runs down the top and sides. Garnish with sprinkled cinnamon and chopped nuts. Enjoy.

Nutrition facts: Here by popular demand, I will now be displaying the nutritional facts for the healthy recipes included in each newsletter. Check out how our Pumpkin Carmel Flan measures up against Traditional Pumpkin Pie - 120 fewer calories and 16 grams less fat.

Pumpkin Caramel Flan
Calories: 200
Total fat: 1g
Protein: 6g
Carbohydrate: 43g

Traditional Pumpkin Pie
Calories: 320
Total fat: 17g
Protein: 6g
Carbohydrate: 47g

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As Seen On Oprah

Friday, October 27, 2006

Nordine's Power Punch

My good friend Cary Neff, best-selling author of Conscious Cuisine, created this recipe for me. It was featured on the Oprah show, Balance Your Energy, Balance Your Life.

INGREDIENTS
2 tablespoons soy or whey protein powder
1/2 cup fat-free milk
1/2 cup plain fat-free yogurt
1/2 cup strawberries
1/2 medium banana
1 1/2 cups ice cubes

DIRECTIONS
Simply combine all the ingredients in a blender and process until smooth. Serve in a tall glass. Serves 1.

Nutritional information (per serving):
260 calories, 1.5 grams fat, 0 grams saturated fat, 5 mg of cholesterol, 190 mg sodium, 51 grams carbohydrate, 5 grams fiber, 16 grams protein

Labels: diet, recipes

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Citrus Sunshine Salad

Sunday, October 15, 2006

Refresh your taste buds with this sweet and citrus salad! Ginger and nutmeg fill the dressing with a delightful tang-add chicken breast for added protein! Yields 6 servings.

Ingredients:

• 2 Oranges, peeled and sliced
• 1 Grapefruit, peeled and sectioned
• 1 (20 oz) can unsweetened pineapple chunks, do not drain
• 1/2 cup Fat-Free sour cream
• 2 tablespoons Fat-Free milk
• 1 tablespoon brown sugar
• 1 teaspoon grated orange peel
• 1/4 teaspoon grated ginger
• 1/8 teaspoon ground nutmeg
• 6 cups torn leaf lettuce
• 1 avocado, peeled and sliced
• 1/4 cup chopped and toasted pecans
• *Optional* grilled chicken breast, chopped
• ½ teaspoon pepper

Instructions:

1. Combine the oranges, grapefruit and pineapple in a large bowl; cover and place in refrigerator.
2. In another bowl combine the sour cream, milk, brown sugar, orange peel, ginger and nutmeg; cover and refrigerate for 1 hour.
3. Divide lettuce and avocado between six salad plates. Arrange fruit over lettuce.
4. Drizzle salad with dressing; sprinkle with nuts *and chicken*

Labels: recipes

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