Category Archives: Healthy

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.”

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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.”

Jan6

Skillet Chicken Pot Pie

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Skillet Chicken Pot Pie

A delicious healthy meal!  Less than 30 minutes and you have a meal on the table.

  • 1 (10 3/4-oz.) can Healthy Request cream of chicken soup
  • 1 1/4 cups skim milk, divided
  • 1 (10-oz.) pkg. frozen mixed vegetables
  • 2 cups diced cooked chicken
  • 1/2 teaspoon pepper, opt.
  • 1 cup buttermilk biscuit baking mix
  • 1/4 teaspoon dried parsley

Heat soup, 1 cup milk, vegetables, chicken and pepper in medium skillet over medium heat until mixture comes to a boil.

Combine biscuit mix and parsley in small bowl.  Stir in remaining 1/4 cup milk until soft batter is formed.  Drop batter by tablespoonfuls onto chicken mixture to make 6 dumplings.  Partially cover and simmer 12 minutes or until dumplings are cooked through, spooning liquid from pot pie over dumplings once or twice during cooking.

Makes 6 servings.

Calories – 241, Total Fat – 5 g, Saturated Fat – 1 g, Cholesterol – 33 mg, Sodium – 422 mg, Carbohydrate – 25 g, Dietary Fiber – <1 g, Protein – 17 g.

“Teamwork divides the effort and multiplies the effect.”

Aug23

Beef Goulash Vegetable Soup

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Beef Goulash Vegetable Soup

Recipe for good health.  This soup is made with low-sodium beef broth and no added salt.  Very flavorful!  Can be made in under an hour.

  • 1 lb. extra-lean ground beef
  • 1 large onion, chopped
  • 2 ribs celery, chopped
  • 6 cups low-sodium beef broth
  • 1 (10-oz) pkg. frozen cut green beans
  • 1 (8-oz) can no-salt-added tomato sauce
  • 1 – 2 teaspoons chili powder
  • 1 teaspoon paprika
  • 1/2 teaspoon pepper
  • 1 1/2 cups flat wide noodles (6-oz)

Spray saucepan with nonstick cooking spray.  Saute beef, onions and celery 3 to 4 minutes until meat is browned and vegetables are tender.  Add beef broth, green beans, tomato sauce, chili powder, paprika and pepper; bring to a boil.  Cover and simmer 20 minutes.  Add noodles; simmer 8 minutes longer until noodles are tender.

Makes 6 servings.

  • Per Serving:
  • Calories – 268
  • Protein – 18 g
  • Fat – 14 g
  • Cholesterol – 61 mg
  • Carbs – 18 g
  • Sodium – 43 mg

“I will praise You…; marvelous are Your works.”

Aug21

Barbecued Pork Chops with Rosemary/Lemon Marinade

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Barbecued Pork Chops with Rosemary/Lemon Marinade

This is a wonderfully delicious, healthy meal.

  • 2 garlic cloves, minced
  • 1/2 cup lemon juice
  • Grated rind of 1 lemon
  • 2 tablespoons olive oil
  • 1 tablespoon fresh, chopped or 1 teaspoon dried Rosemary
  • 1/8 teaspoon dried basil
  • 1/8 teaspoon lemon pepper seasoning
  • 4 pork chops, cut 1-inch thick

Whisk together first seven ingredients.  Place pork chops in a large plastic bag; pour in marinade, seal and refrigerate at least 2 hours or overnight, turning occasionally.  Drain and discard marinade.  Grill chops over medium coals about 6 minutes per side or until juices run clear.

Yield:  4 chops

Each serving:  171 calories, 43 mg. sodium, 99 mg. cholesterol, 3 gm. carbohydrates, 17 gm. protein, 10 gm. fat

“God is always in control behind the scenes.”

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Apr25

New Potatoes, Asparagus & Ham in Browned Butter

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New Potatoes, Asparagus & Ham in Browned Butter

Believe it or not (browned butter?), this is a healthy recipe.  It was so good, my husband and I wanted to eat the whole recipe.  We had restraint.  Yummy!

If you have everything prepped ahead of time, this is a really quick and easy meal to get on the table fast.

Prep time:  30 minutes          Total time:  30 minutes          6 (1 1/4-cup) servings

  • 1 tablespoon butter
  • 1 pound (about 4 cups) small red new or baby potatoes, washed, quartered
  • 6 tablespoons water
  • 1/2 teaspoon salt
  • 1 1/2 pounds fresh asparagus, cleaned, cut into 2-inch pieces (woody ends removed)
  • 1 teaspoon finely chopped fresh garlic
  • 3/4-pound cooked ham slice, cubed 3/4-inch (2 cups)
  • 1/3 cup butter (5 1/3 tbsp.)
  • 1/4 cup chopped fresh chives
  • 1/4 teaspoon lemon pepper, if desired

Melt 1 tablespoon butter in 12-inch nonstick skillet until sizzling; add potatoes.  Cook over medium-high heat until potatoes are starting to brown (5 to 7 minutes).  Add 4 tablespoons water and salt; reduce heat to low.  Cover; cook 7 minutes.  Add remaining 2 tablespoons water, asparagus and garlic.  Cover; continue cooking until potatoes and asparagus are crisply tender (5 to 6 minutes).  Stir in ham; continue cooking until heated through (2 minutes).

Meanwhile, melt 1/3 cup butter in 1-quart saucepan over medium heat.  Continue cooking, stirring constantly and watching closely, until butter foams and just begins to turn golden (3 to 4 minutes).  Immediately remove from heat.

Place potato mixture into serving bowl.  Pour browned butter over potatoes.  Sprinkle with chives and seasoning, if desired; stir to combine.  Serve immediately.

1 serving.  Calories 240, Fat 14g, Cholesterol 55mg, Sodium 850mg, Carbohydrate 55g, Dietary Fiber 4g, Protein 14g

God entered human history to offer us the gift of eternal life.”

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Jan12

Zesty Chicken Breasts

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Zesty Chicken Breasts

This is a delicious healthy recipe.  And very quick to fix.

  • 2 teaspoons lemon zest
  • 4 (1 lb. total) boneless skinless chicken breast halves
  • 1 1/2 teaspoons pepper
  • 2 teaspoons unsalted butter
  • 2 tablespoons lemon juice
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • 1 tablespoon parsley, minced

Rub equal amounts of lemon zest into each side of chicken breast.  Sprinkle with pepper, pressing with hands to adhere.  Melt butter in a heavy nonstick skillet over medium heat.  Saute’ chicken 4-5 minutes per side or until golden and chicken is opaque throughout.  Transfer to a platter and keep warm.  Add lemon juice, Worcestershire and mustard to skillet, stirring with a wooden spoon to deglaze.  Serve sauce over chicken breasts and sprinkle with parsley.

Makes 4 servings.

Per serving:  calories 164, fat 5g, cholesterol 77mg, protein 26.6g, carbohydrates 2.2g, fiber .3g, sodium 117 mg.

“The promise of Christ’s return calls us to persevere in faith.”

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