HeALThy recipes NUTRITION TIPS NUTRITION Q&A 5 ingredients 30-minute recipes Good For your Heart low cholesterol low fat low sodium Main Ingredient beef chicken fish & seafood pork vegetarian Meal breakfast sandwiches salads soups appetizers drinks main dishes side dishes desserts recipes Our final issue goes on sale May 16, 2010 IN THIS ISSUE... CONTACT US

Nutrition Facts

Nutrition facts per serving:

• Servings Per Recipe 4 (1 cup turkey mixture and about 1/2 cup cooked noodles) servings
• Calories372
• Total Fat (g)11
• Saturated Fat (g)5
• Monounsaturated Fat (g)4
• Polyunsaturated Fat (g)1
• Cholesterol (mg)90
• Sodium (mg)328
• Carbohydrate (g)34
• Total Sugar (g)3
• Fiber (g)5
• Protein (g)37
• Vitamin C (DV%)71
• Calcium (DV%)12
• Iron (DV%)17

*Percent Daily Values are base on a 2,000 calorie diet

Turkey Stroganoff

Makes: 4 (1 cup turkey mixture and about 1/2 cup cooked noodles) servings

Start to Finish: 30 minutes

 

Ingredients

• 4  ouncesdried whole wheat or plain noodles
• 1  8-ounce cartonlight dairy sour cream
• 2  tablespoonsall-purpose flour
• 1  tablespoonolive or canola oil
• 1  poundturkey breast tenderloin, cut into bite-size slices
• 8  ouncessliced fresh mushrooms
• 2  cupsfresh broccoli florets
• 1-1/2  cupsreduced-sodium chicken broth
• 1/2  teaspoononion powder
• 1/4  teaspoonground black pepper

Directions

Cook noodles according to package directions. Drain; keep warm. In a small bowl stir together sour cream and flour; set aside.
Meanwhile, in a large skillet heat oil over medium-high heat. Add turkey. Cook and stir for 4 to 5 minutes or until browned and no longer pink inside. Remove from skillet. Add mushrooms to skillet. Cook and stir for 3 minutes. Add broccoli. Cook and stir for 2 minutes more or until mushrooms are browned and tender and broccoli is crisp-tender.
Add broth, onion powder, and pepper to skillet. Bring to boiling. Whisk in sour cream mixture. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Stir turkey into mixture in skillet; heat through.
Serve turkey mixture with noodles.

Great alternative to Fried Chicken

Now  this little recipe is a good one.It just barely fits into the 30 minute meal category. But I think its worth a try.Prep  and cook time for this one is about 45 minutes to a hour .Give or take a few minutes. Great healthy alternative to fried chicken,you can use any part of the chicken
you’d like.For the purpose of this recipe I chose to use boneless,skinless,chicken breast.

Crispy Baked Chicken

Light vegetable oil  cooking spray

6 medium size boneless,skinless chicken breast

3 1/2 cups of ice cold water

1 cup of low fat plain yogurt

1 cup of dried bread crumbs

1 cup of flour

1 tablespoon of OLD BAY seasoning

1/2 teaspoon of garlic powder

1/2 teaspoon of Creole seasoning

1/4 teaspoon of black pepper

Dash of cayenne pepper

1/2 teaspoon of dried thyme (optional)

1/2 teaspoon of dried basil

1/2 teaspoon of dried oregano


*Preheat oven to 400 degrees.

Spray coat your cooking sheet 3 times with the light cooking oil spray.Fill a large bowl with ice cold water and place the chicken breast in it.Soak chicken for at least 10 minutes. Empty the container of  plain low-fat yogurt into a medium size bowl,keep cold.Combine flour,bread-crumbs and all of your seasonings together,in a sealed container.Remove chicken pieces from water one piece at a time,shake well.Dip chicken beast in yogurt,coat chicken on both sides completely.Dredge chicken in bread-crumb and flour mixture making sure each piece is completely covered with the mixture.Spay a coat of cooking oil on both sides of chicken.
Space chicken breasts evenly on a well coated cooking sheet.Place the tray on the bottom shelf of the pre-heated oven.Bake for 15-20 minutes and turn the pieces over.Bake another 15- 20 minutes or until chicken is golden brown.

Umm,umm, Good!

Shanghai Salmon


2 cups of rice (brown or white)

2 green onions

1 box of frozen spinach

Salmon fillets

Ponzu sauce (in your local Asian food store)

Sesame seeds


Prepare rice according to cooking directions.Spinach may be prepared with light salt and pepper,on the stove-top or in a micro-wave safe dish in the microwave oven.In a well oiled pan,place lightly seasoned salmon fillets,skin down.Cook fish 5 to 7 minutes on each side or until fish is firm to touch.Toast sesame seeds and  coarsely chop green onions,set aside.

In a shallow bowl, place one heaping spoon of cooked rice in the center.Line the outside of the rice heap with steamed spinach.Place one nicely grilled salmon fillet in the middle of the mound of rice.Pour Ponzu sauce on top and sprinkle toasted sesame seeds and green onions over the fish. Serve and enjoy. :)