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Archive for the ‘Healthy Recipe’ Category

No-Bake Cherry Cheesecake

April 14, 2015

This no-bake cherry cheesecake is an easy summertime treat. This no-bake cheesecake recipe has omega-3-rich walnuts in the graham cracker crust and uses nonfat Greek yogurt and reduced-fat cream cheese in the filling to keep saturated fat in check. If you want a bright red topping, use sour cherries. Sweet cherries give it a more purple hue. To make gluten-free no-bake cherry cheesecake, use gluten-free graham crackers.

Recipe Ingredients:

  • 4 cups halved pitted sour or sweet cherries, fresh or frozen (thawed, drained; see Tips)
  • 3/4 cup granulated sugar, divided
  • 1/4 cup plus 4 teaspoons water, divided
  • 2 tablespoons cornstarch
  • Half a 14-ounce box graham crackers, preferably whole-wheat
  • 1/2 cup chopped walnuts, toasted (see Tips)
  • 1/3 cup canola oil
  • 2 8-ounce packages reduced-fat cream cheese (Neufchâtel), softened
  • 2 cups nonfat plain or vanilla Greek yogurt
  • 6 tablespoons confectioners’ sugar
  • 1 teaspoon vanilla extract

Recipe Steps:

  1. Combine cherries, 1/2 cup sugar and 1/4 cup water in a large saucepan and bring to a boil. Combine cornstarch with 4 teaspoons water, then stir into the cherry mixture; return to a boil. Reduce the heat to medium and cook, stirring constantly, until the liquid thickens and looks syrupy, about 1 minute. Remove from heat.
  2. Process graham crackers in a food processor until finely ground. Add walnuts and pulse until finely chopped. Transfer to a bowl; stir in the remaining 1/4 cup sugar. Drizzle with oil and stir to combine. Press into the bottom of a 9-by-13-inch baking dish.
  3. Beat cream cheese, yogurt, confectioners’ sugar and vanilla in a medium bowl with an electric mixer until smooth, scraping down the sides as necessary. Spread over the crust. Spoon the cherry mixture over the top. Cover and refrigerate until cold, about 3 hours.

Recipe Tips & Notes:

  • Tips: To pit fresh cherries, use a tool made for the job—a hand-held cherry pitter; it also works for olives! Or pry out the pit with the tip of a knife or vegetable peeler.
  • To toast chopped, small or sliced nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Recipe Nutrition:

Per serving: 348 calories; 17 g fat (4 g sat, 7 g mono); 20 mg cholesterol; 42 g carbohydrate; 22 g added sugars; 9 g protein; 2 g fiber; 273 mg sodium; 228 mg potassium.

Nutrition Bonus: Vitamin A (17% daily value)

3 Carbohydrate Serving(s)

Exchanges: 1 1/2 carbohydrate (other), 1 starch, 1/2 fruit, 3 fat

By EatingWell.com. © Meredith Corporation. All rights reserved. Used with permission.




Whole Roasted Lemon-Herb Chicken on a Bed of Vegetables

March 27, 2015

When you season roast chicken under the skin, as in this recipe, the meat itself gets flavored and the skin becomes nicely browned and crisp. Here, the chicken is roasted on a bed of carrots, turnips and celeriac—but any mixture of root vegetables will work. You’ll need about 8 cups of chopped or cubed vegetables.
 

Recipe Ingredients

  • 1/4 cup fresh sage leaves, divided
  • 1/4 cup fresh thyme sprigs, divided
  • 2 lemons, divided
  • 2 teaspoons minced garlic
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon salt, divided
  • 3/4 teaspoon freshly ground pepper, divided
  • 1 small onion, quartered
  • 1 4- to 4 1/2-pound chicken
  • 4 large carrots, cut into 1/2-inch chunks
  • 3 medium turnips, peeled (see Tip) and cut into 1/2-inch cubes
  • 2 celeriac roots (1 1/2-2 pounds total), peeled (see Tip) and cut into 1/2-inch cubes 

 

Recipe Steps

 

  1. Position rack in lower third of oven; preheat to 400°F.
  2. Chop 8 sage leaves and place in a bowl with 2 teaspoons thyme leaves. Squeeze the juice from 1 lemon into the bowl. Add garlic, 1 tablespoon oil, 3/4 teaspoon salt and 1/2 teaspoon pepper; mix well. Set aside.
  3. Pierce the remaining lemon all over with a sharp fork. Cram the lemon, onion and the remaining sage and thyme into the chicken cavity.
  4. Place the chicken breast-side up on a cutting board. Use your hands to gently loosen the skin covering the breast, thighs and the top end of the drumsticks. Smear the lemon-herb mixture under the skin, covering as much of the meat as possible.
  5. Toss carrots, turnips and celeriac in a large bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper until well coated.
  6. Place the chicken breast-side up in a large roasting pan (but not on a rack). Scatter the vegetables around the chicken. Bake, stirring the vegetables occasionally, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 1 to 1 1/4 hours.
  7. Transfer the chicken to a clean cutting board and let rest for 10 minutes before carving. Transfer the vegetables from the roasting pan to a serving dish with a slotted spoon, leaving behind as much of the fat as possible. Serve the chicken with the vegetables.

 

Recipe Tips & Notes

 
Tip: To peel turnips and celeriac (also called celery root), cut off one end of the root to create a flat surface so you can keep it steady on the cutting board. Follow the contour of the vegetable with your knife to remove the skin. Or, if you use a vegetable peeler, be sure to peel around the root at least three times to ensure that all the fibrous skin is removed.
 

Recipe Nutrition

 
Per serving: 308 calories; 9 g fat (2 g sat, 5 g mono); 100 mg cholesterol; 21 g carbohydrate; 0 g added sugars; 7 g total sugars; 34 g protein; 5 g fiber; 691 mg sodium; 1012 mg potassium.

Nutrition Bonus: Vitamin A (162% daily value), Vitamin C (50% dv), Potassium (29% dv), Magnesium (19% dv), Zinc (17% dv), Iron (16% dv).

1 Carbohydrate Serving(s)

Exchanges: 2 vegetable, 4 lean meat, 1 fat




Healthy Recipe: Clean Breeze Smoothie

March 6, 2015

This refreshing smoothie is made with cucumber and kiwi and gets a kick from ginger-flavored kombucha and fresh cilantro.
 

Clean Breeze Smoothie

  • 1 small cucumber, chopped
  • 2 ripe kiwis, peeled
  • 1 cup ginger-flavored kombucha (see Tip)
  • 1/2 cup low-fat plain Greek yogurt
  • 2 tablespoons fresh cilantro leaves
  • 6 ice cubes

 

Preparation

  1. Combine cucumber, kiwis, kombucha, yogurt, cilantro and ice cubes in blender; blend until smooth. Serve immediately.

 

Tips & Notes

  • Tip: Look for kombucha tea near other refrigerated teas in natural foods stores and well-stocked supermarkets. Kombucha is available in many different flavors—for this smoothie we like the taste of ginger kombucha the best.

 

Nutrition

Per serving: 116 calories; 2 g fat (1 g sat, 0 g mono); 4 mg cholesterol; 21 g carbohydrates; 1 g added sugars; 6 g protein; 3 g fiber; 32 mg sodium; 424 mg potassium.

Nutrition Bonus: Vitamin C (101% daily value)

Carbohydrate Servings: 1 1/2

Exchanges: 1 fruit, 1 vegetable, 1/2 reduced-fat milk

© Meredith Corporation. All rights reserved. Used with permission




Healthy Recipe: Prosciutto Wrapped Chicken with Marsala Sauce

February 23, 2015

Paper-thin slices of prosciutto are turned into a salty, crispy “crust” in this quick chicken thigh recipe with mushroom sauce that serves two. Serve with mashed potatoes and steamed greens.
 

Prosciutto-Wrapped Chicken with Marsala Sauce

  • 4 large boneless, skinless chicken thighs (about 1 1/4 pounds), trimmed
  • 1/2 teaspoon freshly ground pepper, divided
  • 4 thin slices prosciutto (about 2 ounces)
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 large shallot, halved and thinly sliced
  • 1 tablespoon finely chopped fresh oregano plus 1 teaspoon, divided
  • 8 ounces sliced cremini mushrooms
  • 1/2 cup Marsala (see Tip) or dry sherry
  • 1 cup reduced-sodium chicken broth
  • 2 teaspoons cornstarch

 

Preparation

  1. Sprinkle chicken thighs with 1/4 teaspoon pepper and wrap each with a slice of prosciutto.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, turning once, until browned on both sides and cooked through, 4 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
  3. Reduce heat to medium and add the remaining 2 teaspoons oil, shallot and 1 tablespoon oregano to the pan. Cook, stirring, until the shallot is beginning to brown, 1 to 2 minutes. Add mushrooms and cook, stirring, until browned in spots, 4 to 6 minutes. Add Marsala (or sherry), return heat to medium-high and cook 2 minutes.
  4. Whisk broth, cornstarch and the remaining 1/4 teaspoon pepper in a measuring cup; add to the pan, stirring. Return to a simmer and cook, stirring constantly, until the sauce is thickened and glossy, about 4 minutes. Serve the chicken with the mushroom sauce, sprinkled with the remaining 1 teaspoon oregano.

 

Tips & Notes

  • Tip: Marsala, a fortified wine from Sicily, is a flavorful addition to many sauces. Don’t use the “cooking Marsala” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase Marsala that’s sold with other fortified wines in your wine or liquor store. An opened bottle can be stored in a cool, dry place for months.

 

Nutrition

Per serving: 310 calories; 15 g fat (3 g sat, 7 g mono); 87 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 28 g protein; 0 g fiber; 588 mg sodium; 513 mg potassium.

Nutrition Bonus: Zinc (19% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1/2 vegetables, 3 1/2 lean meat, 1 fat

© Meredith Corporation. All rights reserved. Used with permission




Healthy Recipe: Asparagus Topped with Creamy Tarragon Sauce

February 13, 2015

This sauce is like a luscious, creamy bearnaise sauce without all the calories and fat.
 

Asparagus Topped with Creamy Tarragon Sauce

  • 2 bunches asparagus, tough ends trimmed
  • 1/2 cup low-fat plain yogurt
  • 6 tablespoons reduced-fat mayonnaise
  • 4 teaspoons chopped fresh tarragon, or 1 teaspoon dried
  • 1 tablespoon lemon juice, juice
  • 1 tablespoon water
  • 2 teaspoons Dijon mustard
  • Salt & freshly ground pepper, to taste

 

Preparation

  1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, cover and steam until tender-crisp, about 4 minutes.
  2. Meanwhile, whisk yogurt, mayonnaise, tarragon, lemon juice, water, mustard, salt and pepper in a small bowl. Drizzle the sauce over the asparagus. Serve warm or cold.

 

Tips & Notes

Make Ahead Tip: Cover and refrigerate the sauce for up to 3 days.
 

Nutrition

Per serving: 114 calories; 7 g fat (1 g sat, 2 g mono); 8 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 4 g protein; 2 g fiber; 350 mg sodium; 336 mg potassium.

Nutrition Bonus: Folate (42% daily value), Vitamin A (25% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1/2 fat

© Meredith Corporation. All rights reserved. Used with permission




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