Category Archives: Healthy

Oct9

Low-Fat Fettuccine Alfredo

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Low-Fat Fettuccine Alfredo

This is as good as Olive Garden’s.  Try some grilled chicken on top.

  • 1 tablespoon unsalted butter
  • 2 teaspoons flour
  • 3/4 cup whole milk
  • 1/4 cup half-and-half
  • 1 garlic clove, peeled and lightly crushed
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper, opt.
  • 1 cup grated Parmesan cheese
  • 1 (9-oz.) pkg. fresh futtuccine (fresh is best)

Bring 4 quarts water to a boil.  Heat bowls.

Heat butter over medium heat in large saucepan until foaming.  Whisk in flour until mixture is smooth and golden, 1 to 2 minutes.  Whisk in milk, half-and-half,  garlic, salt and pepper.  Bring to simmer.  Reduce heat to medium low and simmer until sauce is slightly thickened, 1 to 2 minutes.  Discard garlic, stir in Parmesan, and remove from heat.

Stir 1 tablespoon salt (I didn’t use) and pasta into boiling water and cook, stirring constantly, until al dente, 2 to 3 minutes.  Reserve 1 cup pasta cooking water, then drain pasta.

Return sauce to low heat, add 1/3 cup pasta water and cooked pasta; toss  until evenly coated.  Cook until sauce has thickened slightly, about 1 minute.  Add more cooking water as needed to thin sauce to proper consistency and adjust seasonings.  Serve immediately in warm bowls.

Serves 3 to 4.

“In the midst of troubles, peace can be found in Jesus.”

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Sep16

Roasted Garlic Cauliflower

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Roasted Garlic Cauliflower

I served this with grilled bacon-wrapped chicken tenderloins.  Very good and healthy.

  • 2 tablespoons minced garlic
  • 3 tablespoons olive oil
  • 1 large head cauliflower, separated into florets
  • 1/3 cup grated Parmesan cheese
  • Salt and pepper to taste

Preheat oven to 450 degrees.

Put cauliflower, olive oil and garlic in a 9″ x 13″ casserole dish.  With hands, mix up until everything is coated with oil.  Season with salt and pepper.

Bake for 25 minutes, stirring halfway through.  Top with Parmesan cheese, and broil for 3 to 5 minutes, until golden brown.

4 to 6 servings.

“Blessed is the person who finds out which way God is moving and then goes in that direction.”

Jul18

Bow Ties with Salmon and Asparagus

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Bow Ties with Salmon and Asparagus

If you have everything measured and prepped before you start cooking, this is a 30 minute meal.  Very delicious and healthy recipe.

  • 1 tablespoon unsalted butter
  • 1 lb. leeks, white and light green parts only, halved lengthwise, sliced thin, and washed thoroughly
  • 2 (6-oz) skinless salmon fillets, 1 1/4 inches thick
  • Salt and pepper
  • 1 cup chicken broth or dry white wine
  • 3/4 cup heavy cream
  • 1 lb. asparagus, trimmed and cut on bias into 1 1/2-inch pieces
  • 1 lb. farfalle (bowties)
  • 1/4 cup minced fresh parsley
  • 1 tablespoon lemon juice

Bring 4 quarts water to boil in large pot.  Add asparagus and 1 tablespoon salt and cook until tender, about 3 minutes; transfer to paper towel-lined plate.  Return water to boil, add pasta, and cook, stirring often, until al dente.  Reserve 1/2  cup cooking water, then drain pasta and return it to pot.

While asparagus and pasta is cooking, melt butter in 12-inch nonstick skillet over medium-high heat.  Add leeks and cook until tender, about 4 minutes.  Season salmon with salt and pepper and add to skillet.  Add wine, cover, and cook until salmon is just cooked through, about 6 minutes.  Transfer salmon to plate and cover.  Stir cream into now-empty skillet and simmer until thickened, about 2 minutes; remove from heat and cover.

Add sauce, salmon with any accumulated juices, asparagus, parsley, and lemon juice to pasta and toss gently to combine and break salmon into bite-size pieces.  Add reserved cooking water as needed to adjust consistency and season with salt and pepper to taste.

Serves 4 to 6.

“Great occasions for serving God come seldom, but little ones surround us daily.”

Apr8

BBQ Bacon Turkey Meatloaf

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BBQ Bacon Turkey Meatloaf

This is a really good, healthy meatloaf.  Only 215 calories and 9 grams of fat per serving.  Next time I make it, I will put the bacon in the food processor instead of dicing it.

  • 2 pounds ground turkey
  • 12 slices turkey bacon, diced
  • 1 cup quick-cooking oats, uncooked
  • 1 medium onion, finely chopped
  • 1/2 cup barbecue sauce
  • 2 large egg whites
  • 1 tablespoon Worcestgershire sauce

Mix all ingredients in large bowl.  Press mixture into ungreased 9 x 5-inch loaf pan.  Top with additional barbecue sauce, if desired.  Bake at 375 degrees for 1 hour 15 minutes.  Allow to stand 10 minutes before slicing.

Makes 10 servings.

Note:  Meatloaf ingredients may be combined 1 day ahead and refrigerated.  Bake at 375 degrees for 1 1/2 hours.

“Stay close to God and you will never be the same.”

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Feb13

Homemade Spaghetti-O’s

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Homemade Spaghetti-O’s

Fix this for your kids.  They will love it.  Or better yet, let them help you make it.

  • 6 oz. ground turkey
  • 3 tablespoons pesto (homemade or store bought)
  • 3 tablespoons plain dried breadcrumbs
  • Salt
  • 1 tablespoon olive oil
  • 1 onion, chopped coarse
  • 1 carrot, peeled and chopped medium
  • 1 small celery rib, chopped coarse
  • 3 garlic cloves, minced
  • 2 1/2 cups low-sodium chicken broth
  • 1 (28-oz.) can diced tomatoes
  • 4 oz. ditalini pasta (about 1 cup)

Combine turkey, pesto, breadcrumbs, and 1/8 teaspoon salt in a bowl and mix with your hands until uniform.  Use a teaspoon to gently form the mixture into 3/4-inch round meatballs, place on a plate, cover with plastic wrap and refrigerate until needed.

Heat oil in a large Dutch oven over medium heat until shimmering.  Add the onion, carrot and celery and cook until the onion is softened, about 5 minutes.  Stir in garlic and cook until fragrant, about 30 seconds.  Stir in the broth and tomatoes with their juice, scraping up any browned bits.  Bring to a simmer, then reduce heat to medium-low, cover and cook until carrot is softened, 15 to 20 minutes.

Transfer soup to a food processor or blender and process until very smooth, 1 to 2 minutes.  Return the pureed soup to the pot, cover and return to a simmer over medium heat.

Stir in the pasta and reserved meatballs and continue to simmer until the pasta and meatballs are cooked through, 12 to 15 minutes.  Season with salt and pepper, if desired and serve.

Serves 4.

Per 1 1/2-cup serving:  Cal 330; Fat 13 g; Sat Fat 2.5 g; Chol 30 mg; Carb 38 g; protein 15; Fiber 4; Sodium 680 mg

Recipe adapted from America’s Test Kitchen Healthy Cookbook

“Each person is a unique expression of God’s loving design.”

Jan13

Grilled Turkey Burgers

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Grilled Turkey Burgers

Deliciously healthy burger.  Add some light mayo, tomato and lettuce.  Sooo good!

  • 1 1/4 lbs. 93% lean ground turkey
  • 1/2 cup part-skim ricotta cheese
  • 2 teaspoons Worcestershire sauce
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon vegetable or canola oil
  • 4 whole-wheat deli flats or hamburger buns

Break the ground turkey into small pieces in a bowl and add the ricotta, Worcestershire, mustard, salt, and pepper.  Using your hands, mix until combined.

Divide the meat into 4 equal portions, then form each into a loose ball and gently flatten into a 1-inch-thick patty.

Heat oil in a large heavy skillet (preferably cast iron or stainless steel with an aluminum core) (I used a large grill pan) over medium heat.  Grill the burgers for 7 to 9 minutes on each side.  Insert instant-read thermometer into the side of the burger until it registers 160 degrees.  (Mine took exactly 7 minutes on each side.)

Remove from grill and serve immediately.

Makes 4 large burgers.

“I will build My church, and the gates of Hades shall not prevail against it.”

Jan13

Classic Beef Macaroni Soup

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Classic Beef Macaroni Soup

This soup is very easy and quick to make.  I make a double batch so if there are any leftovers, I can freeze it in individual containers and then take it out and heat it up in the microwave.  Delicious!!

  • 1 lb. ground beef
  • 2 cups frozen mixed vegetables
  • 1 (14 1/2-oz.) can diced tomatoes, undrained
  • 1 1/2 – 2 (14 1/2-oz.) cans beef broth
  • 1/4 teaspoon salt, opt.
  • 1/4 teaspoon pepper, opt.
  • 1/2 cup uncooked elbow macaroni

In a large saucepan, cook beef over medium heat until no longer pink; drain.  Stir in the mixed vegetables, tomatoes, broth, salt and pepper.  Bring to a boil; add macaroni.  Reduce heat; cover and simmer for 8-10 minutes or until macaroni and vegetables are tender.

Makes 5 servings.

“Jesus died in our place to give us His peace.”