The Easy Way to Eat Right!

May 30, 2018

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Posted in Breakfast, Dinner, Lunch, slow cooker


Slow-Cooker Recipes

Slow-cooker recipes that are easy and filling!

 

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Fresh Ideas For Your Fresh Fruit & Veggies

June is National Fresh Fruits and Vegetables Month. And it’s no wonder—during the warm summer months many fresh fruits and vegetables are at their peak. So take advantage of nature’s bounty and make an effort to include more fruits and vegetables into your family’s diet. Here are some recipes to help:

TILAPIA & SUMMER VEGETABLE PACKETS

Ingredients:

  • 1 cup quartered cherry, or grape tomatoes
  • 1 cup diced summer squash
  • 1 cup thinly sliced red onion
  • 12 green beans, trimmed and cut into 1-inch pieces
  • ¼ cup pitted and coarsely chopped black olives
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon capers, rinsed
  • ½ teaspoon salt, divided
  • ½ teaspoon freshly ground pepper, divided
  • 1 pound tilapia fillets, cut into 4 equal portions

Directions:

  1. Preheat grill to medium. 
  2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, ¼ teaspoon salt and ¼ teaspoon pepper in a large bowl.
  3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining ¼ teaspoon salt and pepper, then top with about ¾ cup of the vegetable mixture.
  4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
  5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

Nutrition:

Calories: 180 | Fat: 7g fat | Fiber: 2g | Carbs: 7g | Protein: 24g 

 

THAI-STYLE BEEF & MELON SALAD

Ingredients:

  • 12 ounces beef sirloin, or other boneless steak, about 1 inch thick, trimmed
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground pepper
  • ¼ cup lime juice
  • 3 tablespoons fish sauce
  • 2 teaspoons sugar
  • 1 clove garlic, grated or minced
  • ½-1 teaspoon crushed red pepper
  • 1 medium-to-large firm ripe melon
  • 1 small green bell pepper
  • 1 small red bell pepper
  • 6 cups lightly packed torn Boston lettuce, (about 1 head)
  • ½ cup slivered red onion
  • ½ cup thin cucumber slices, halved
  • ½ cup lightly packed fresh cilantro leaves
  • ½ cup lightly packed torn fresh mint leaves

Directions:

  1. Preheat grill to medium.
  2. Sprinkle both sides of steak with salt and pepper. Grill the steak about 5 minutes per side for medium-rare and 6 minutes per side for medium. Transfer the steak to a clean cutting board and let rest for 5 minutes before thinly slicing crosswise.
  3. Meanwhile, whisk lime juice, fish sauce, sugar, garlic and crushed red pepper to taste in a small bowl. Cut melon into enough 5-inch-long matchsticks to make 4 cups. (Reserve any remaining melon for another use.) Cut bell peppers into 2-inch-long matchsticks. Combine the melon and peppers in a large bowl along with lettuce, onion, cucumber, cilantro and mint.
  4. Add the sliced beef to the salad. Whisk the dressing, pour it over the salad and gently toss to combine.

Nutrition:

Serving size: about 2 cups
Calories: 149 | Fat: 3g | Fiber: 3g | Carbs: 18g | Protein: 15g

 

SUMMER VEGGIE OMELET

Ingredients:

  • Cooking spray
  • 2/3 cup frozen whole-kernel corn, thawed
  • 1/2 cup chopped zucchini
  • 3 tablespoons chopped green onions
  • 1/4 teaspoon salt, divided
  • 2 tablespoons water
  • 1/4 teaspoon black pepper
  • 3 large egg whites
  • 1 large egg
  • 2 tablespoons shredded smoked Gouda cheese

Directions:

  1. Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.
  2. Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan.
  3. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

Nutrition:

Calories: 281 | Fat: 10g | Fiber: 4g | Carbs: 25g | Protein: 25g

Celebrate Mother's Day With These Delicious Brunch Recipes!

This Mother's Day, ditch the high priced, high calorie brunch specials and spoil the moms in your life with one of these delicious and healthy, high-protein recipes!

Shirred Eggs w/ Marinara & Feta

Ingredients:

  • 4 Alternative Bagelettes*
  • 2 tsp. extra-virgin oil
  • 4 large eggs
  • salt & pepper
  • 1/2 cup low-sodium marinara sauce
  • 4 tsp. crumbled feta cheese
  • 2 tsp. fresh oregano, chopped

Lets Cook:

  1. Preheat oven to 375°F. Cut each bagel half into 4 pieces. Place bagel pieces on a sheet pan; bake at 375°F for 13 minutes or until browned and crisp.
  2. Rub 1/2 teaspoon oil into each 4 (8-ounce) mini cocottes or ramekins. Divide bread cubes among cocottes and crack one egg into each.
  3. Season each egg with a dash of salt & pepper. Spoon 1 tablespoon marinara into each. Sprinkle each with 1 teaspoon feta.
  4. Place cocottes in oven; bake at 375°F for 12 minutes or until whites are set. Sprinkle with oregano. Drizzle with additional oil, if desired.

Nutrition: 

Calories: 166 | Protein: 11g | Carbs: 15g | Fat: 8g | Fiber 5g

 

Kid Friendly Breakfast Pizza

Who said pizza wasn’t an a.m. food? Because turkey bacon is the star topping, this recipe is an easy one. An adult can whisk and scramble the eggs, and the kids can take charge of the assembly.

Ingredients:

  • 4 large eggs
  • 2 Perfect 10 Bagels*
  • 1 cup low-fat, cheddar cheese
  • 4 slices turkey bacon, cooked & chopped
  • 1 green onion, diced

Lets Cook:

Spray medium frying pan and preheat over medium heat. In a bowl, whisk the eggs. Stir in salt and pepper to taste. Pour into pan. Scramble eggs lightly over medium heat until eggs are set.

To assemble: On each bagel half, top with scrambled eggs, sprinkle with a tablespoon of cheese and turkey-bacon pieces. Place on cookie sheet and broil 3-5 minutes until cheese melts. Top with onions and serve immediately.

Nutrition:

Calories: 187 | Protein: 15g | Carbs: 12.5g | Fat: 8.5g | Fiber 1g

 

Crustless Smoked Turkey & Spinach Quiche

Ingredients:

  • Cooking spray
  • 3/4 cup (4 ounces) cubed smoked turkey ham (such as Jennie-0)
  • 1/2 cup chopped onion
  • 1/8 teaspoon freshly ground black pepper
  • 3/4 cup (3 ounces) shredded Swiss cheese, divided
  • 1 cup fresh baby spinach leaves
  • 1 cup fat-free cottage cheese
  • 1/2 cup evaporated fat-free milk
  • 1/4 cup (1 ounce) shredded reduced-fat cheddar cheese
  • 2 large eggs
  • 2 large egg whites
  • 1/2 cup all-purpose flour (about 2 1/4 ounces)
  • 1 teaspoon baking powder

Directions:

  1. Preheat oven to 350°.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; sauté 4 minutes or until ham is lightly browned.
  3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.
  4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.
  5. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

Nutrition:

Calories 152 | Protein 14.2g | Carbs 11.2g | Fat 5.1g | Fiber 0.5g

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Note: Some flavors may not be available in every size.