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12.28.2008

New Year's Resolutions and More Healthy Recipes

We are rapidly approaching the time of year when we make those resolutions. Mine this year are:

1) To not use credit cards (tempting as it may be to bust out the plastic for a fab new bag)
2) To give back to the community (I am applying to be a Big Sister for BBBS)
3) And, as always (and like so many other people) to lose weight/get in shape.

The latter is something we all resolve to do each year. Last year it was easy since I had the wedding in June as a goal. This year I have my 10 year HS reunion (*gasp* has it been that long!?) in August. Yay for goals to keep us on track!

And because I found so many good ones, here are some more tried and true great healthy recipes from Cooking Light. Hopefully these will help you with your resolutions as much as they will help Nik and me again (as they did earlier this year).


Cilantro Citrus Chicken
Recipe Source: Cooking Light

Ingredients:
1/2 cup chopped onion
1/3 cup fresh cilantro leaves
1/4 cup fresh parsley leaves
1/4 cup fresh orange juice
1/4 cup fresh lime juice
2 tablespoons olive oil
6 garlic cloves
12 (8-ounce) skinless, bone-in chicken breast halves
2 teaspoons salt
1 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
Cooking spray

Preparation:
Combine first 7 ingredients in a food processor; process until smooth. Place 6 chicken breast halves and half of herb mixture in a large zip-top plastic bag. Place remaining breast halves and remaining herb mixture in a second large zip-top plastic bag. Seal and marinate in refrigerator 1 hour, turning bags occasionally.

Prepare grill.

Remove chicken from bag; discard marinade. Let chicken stand 15 minutes. Sprinkle chicken evenly with salt, cumin, and pepper. Place chicken, breast side down, on a grill rack coated with cooking spray. Grill 12 minutes on each side or until a thermometer registers 165°, turning once.
Yield 12 servings (serving size: 1 chicken breast half)

Nutritional Information:
CALORIES 227(26% from fat); FAT 6.6g (sat 1.5g,mono 3.1g,poly 1.2g); PROTEIN 37.3g; CHOLESTEROL 102mg; CALCIUM 27mg; SODIUM 484mg; FIBER 0.3g; IRON 1.5mg; CARBOHYDRATE 2.4g


Beef Meatballs
Recipe Source: Cooking Light

Ingredients:
1 1/2 pounds ground round
1/4 cup (1 ounce) finely shredded fresh Parmesan cheese
1/2 cup dry breadcrumbs
1/3 cup chopped fresh parsley
1/4 cup tomato sauce
1 teaspoon dry mustard
3/4 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
2 garlic cloves, crushed
Cooking spray

Preparation:
Preheat oven to 400°.

Combine all ingredients except cooking spray in a bowl; stir well. Shape mixture into 30 (1 1/2-inch) meatballs. Place on a broiler pan coated with cooking spray. Bake at 400° for 15 minutes or until done.

Yield 30 meatballs (serving size: 5 meatballs)

Nutritional Information:
CALORIES 228(35% from fat); FAT 8.8g (sat 3.4g,mono 3.5g,poly 0.5g); PROTEIN 27.4g; CHOLESTEROL 73mg; CALCIUM 95mg; SODIUM 370mg; FIBER 0.8g; IRON 3.4mg; CARBOHYDRATE 8.2g


Beef Tenderloin with Horseradish-and-Roasted Garlic Crust
Recipe Source: Cooking Light

Ingredients:
1 whole garlic head
Olive oil-flavored cooking spray
1/3 cup prepared horseradish
1/4 teaspoon salt
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon black pepper
1 (3-pound) beef tenderloin

Preparation:
Preheat oven to 350°.

Remove white papery skin from garlic head (do not peel or separate the cloves). Coat with cooking spray; wrap in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Mash garlic pulp, horseradish, salt, basil, thyme, and pepper with a fork until blended.

Preheat oven to 400°.

Trim fat from tenderloin; fold under 3 inches of small end. Rub garlic mixture over roast. Place tenderloin on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of tenderloin. Bake at 400° for 40 minutes or until thermometer registers 145° (medium-rare) to 160° (medium).

Place tenderloin on a platter. Cover and let stand 10 minutes before slicing.

Yield 12 servings (serving size: 3 ounces)

Nutritional Information:
CALORIES 179(38% from fat); FAT 7.5g (sat 3g,mono 2.8g,poly 0.4g); PROTEIN 24g; CHOLESTEROL 70mg; CALCIUM 22mg; SODIUM 117mg; FIBER 0.2g; IRON 3.3mg; CARBOHYDRATE 2.5g


Chicken and Asparagus in White Wine Sauce
Recipe Source: Cooking Light
 
Ingredients:
4 (6-ounce) skinless, boneless chicken breast halves
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons butter
1/2 cup all-purpose flour (about 2 1/4 ounces)
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
2 garlic cloves, minced
1 pound asparagus spears, trimmed
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice

Preparation:
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken breasts evenly with salt and freshly ground black pepper.

Melt butter in a large nonstick skillet over medium-high heat. Place flour in a shallow dish. Dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Add wine, broth, and garlic to pan, scraping pan to loosen browned bits; cook 2 minutes. Add asparagus; cover and cook 3 minutes or until asparagus is crisp-tender. Remove from heat; stir in parsley and juice. Serve asparagus and sauce with chicken.

Yield 4 servings (serving size: 1 chicken breast half, about 5 asparagus spears, and about 2 tablespoons sauce)

Nutritional Information:
CALORIES 289(25% from fat); FAT 8g (sat 4.2g,mono 2g,poly 0.8g); PROTEIN 43g; CHOLESTEROL 114mg; CALCIUM 59mg; SODIUM 648mg; FIBER 2.8g; IRON 4.3mg; CARBOHYDRATE 10.5g


Herbed Pork with Sautéed Wild Mushrooms
Recipe Source: Cooking Light

Ingredients:
1 teaspoon vegetable oil
Cooking spray
3 cups sliced shiitake mushroom caps
1 1/2 teaspoons steak seasoning (such as McCormick Grill Mates)
1 teaspoon dried thyme
4 (4-ounce) boneless center-cut loin pork chops (about 3/4 inch thick)
1 cup fat-free, less-sodium chicken broth
2 teaspoons cornstarch

Preparation:
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add sliced mushrooms; sauté 3 minutes or until tender. Remove mushrooms from pan.

Rub steak seasoning and thyme over pork. Add pork to pan; cook 3 minutes on each side or until done. Combine broth and cornstarch, stirring with a whisk. Add mushrooms and broth mixture to pan. Bring to a boil; cook 1 minute or until slightly thickened.

Yield 4 servings (serving size: 1 pork chop and about 1/3 cup sauce)

Nutritional Information:
CALORIES 181(27% from fat); FAT 5.5g (sat 1.6g,mono 2.1g,poly 1.2g); PROTEIN 27.4g; CHOLESTEROL 78mg; CALCIUM 31mg; SODIUM 415mg; FIBER 0.9g; IRON 1.8mg; CARBOHYDRATE 4.2g

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