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Healthy Mediterranean Cooking at Home

Category Archives: Turkey

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It is a gray and rainy day here – just perfect for a soup dinner. I also know I have a turkey carcass in the freezer that was leftover from the holidays and it is time to put it to good use.
I also save small amounts of leftover vegetables in the freezer in little ziplock bags. These little bags are perfect for adding to soup recipes and they don’t require additional cooking.

farro

Of course, almost any ingredient that you like can go into a soup pot, but I usually try to vary them, so that it doesn’t seem like the same old soup. In this soup recipe, I used farro instead of rice or pasta. Farro is hulled wheat that has been used in the Mediterranean countries since ancient times. It is often used as a substitute for pasta or rice in Italian recipes.

Hearty Italian Turkey Soup

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For the stock

1 roasted turkey carcass, broken in pieces, plus any additional bones
1 medium onion, cut in half
4 celery stalk tops
3 cloves garlic, cut in half
1 teaspoon poultry seasoning
Water

Directions

Place the turkey carcass in a very large soup pot. Add the other ingredients and add enough water to just cover the turkey bones.

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Bring to a boil, reduce the heat to a bubbling simmer, partially cover the pot and let the stock cook for two hours.

Remove the pot from the heat. With tongs take the turkey bones out of the stock and place them in a wide bowl to cool. Strain the stock in a colander covered with cheesecloth.

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This recipe makes about 12 cups of stock. I also had about 2 cups of meat from the bones that I chopped and set aside.

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For the soup

12 cups turkey stock
4 cups water
1 ½ teaspoons salt
2 cups chopped plum tomatoes or 2 cups canned
3 large carrots, diced
1 cup farro
1 teaspoon dried Italian seasoning
¼ teaspoon cayenne pepper
1 cup pearl onions (frozen are great-no peeling)
1 cup cooked, diced asparagus
2 cups cooked, diced green beans
2 cups cooked baby lima beans
2 cups cooked peas
2 cups diced, cooked turkey meat

Directions

Rinse the soup pot out and pour the strained stock into the pot. Add the water, salt, carrots, tomatoes and farro.

Bring to a boil, reduce the heat to medium and cook the ingredients for about 15 minutes or until the farro is tender. Taste one of the grains to be sure.

Add the remaining ingredients and simmer for 30 minutes. Taste the soup and add more salt, if needed.

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Every once in a while, I survey what is hiding in my freezer and decide to make something with the frozen goodies. Winter is a very good time to do that for me. Since our growing season is just about here in the south, I have to make room for my CSA produce. A biggie is the leftover Thanksgiving turkey and gravy which shouldn’t be stored for too many n\months. So this week turkey pot pie was on the menu, Since I still have the turkey bones, soup is on the menu next week. This week the frozen ham bone gave is split pea soup for lunch. A box of frozen artichoke hearts were just right for pizza and the extra applesauce made a delicious bread.

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Applesauce Bread

Recipe for Baked Applesauce:

https://jovinacooksitalian.com/2017/01/18/cooking-with-winter-fruit/

Ingredients

1 1/2 cups applesauce
1 cup sugar
1/4 cup vegetable oil
2 eggs
3 tablespoons milk
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/4 teaspoon salt
1/2 cup chopped pecans

Directions

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×5 inch loaf pan.

In a large bowl, combine the applesauce, sugar, oil, eggs and milk; beat well. Sift in the flour, baking soda, baking powder, cinnamon, nutmeg, allspice and salt; stir until smooth.

Fold in the pecans. Pour batter into prepared loaf pan.

Bake in preheated oven for 60 minutes, or until a toothpick inserted into center of the loaf comes out clean.

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Turkey Pot Pie

Following Thanksgiving, I had quite a bit of turkey and turkey gravy leftover. I placed some in the freezer for the future. The future is here and I decided this was a good time to make a turkey pot pie.

Ingredients

2 refrigerated 9 inch pie crusts, at room temperature

Filling

1/2 cup chopped onion
2 cups leftover turkey gravy, defrosted if frozen
2 cups diced turkey, defrosted if frozen
2 cups frozen mixed vegetables, thawed
1 small baking potato, peeled and diced
Salt and black pepper to taste

Directions

Heat the oven to 425°F. Unroll pie crust and place one pastry in a 9 inch pie pan.

In a large mixing bowl combine all the filling ingredients and mix well.

Spoon the mixture into crust-lined pan. Top with second crust; seal edge and flute. Cut slits in several places in top crust.

Bake 45 minutes or until crust is golden brown and the filling is bubbling. During last 15 minutes of baking, cover crust edge with strips of foil to prevent excessive browning.

Let stand 5 minutes before serving.

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Artichoke & Fontina Pizza

Ingredients

9 ounces frozen artichoke hearts, thawed and drained
1 tablespoon olive oil
1 small onion sliced into thin rounds
2 tablespoons fresh lemon juice
2 garlic cloves, smashed
1 sprig basil leaves sliced
Salt and black pepper to taste
One pound of your favorite pizza at room temperature
1 1/2 cups whole milk ricotta cheese. drained
8 oz Italian Fontina cheese, sliced thin
¼ cup grated parmesan cheese

Directions

Heat the oil in a medium skillet and saute the garlic and onion until tender. Add the artichoke hearts, lemon juice, salt and pepper and simmer until the artichokes soften.

Cool the mixture to room temperature.

Heat the oven to 450 degrees F. Oil a pizza pan. Stretch the pizza dough to fit the pan.

Combine the ricotta with basil, salt and pepper

Cover the dough with the sliced fontina cheese. Top with ricotta and then the artichoke mixture. Sprinkle with Parmesan.

Place the pizza on the bottom rack of the oven and bake for 20 minutes.

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Split Pea Soup

Recipe for Glazed Ham:

https://jovinacooksitalian.com/2017/01/27/birthday-dinner/

Ingredients

2 1/4 cups dried split peas
2 quarts cold water or broth
1 1/2 pounds ham bone
2 onions, thinly sliced
2 garlic cloves
1/2 teaspoon salt
1/4 teaspoon ground black pepper
/4 teaspoon dried marjoram or thyme
2 bay leaves
3 stalks celery, chopped
3 carrots, chopped
1 large russet potato, peeled and diced

Directions

In a large stock pot, cover peas with 2 quarts cold water and soak overnight. If you need a faster method, simmer the peas gently for 2 minutes, and then soak for l hour.

Once peas are soaked, add ham bone, onion, salt, pepper and marjoram. Cover, bring to boil and then simmer for 1 1/2 hours, stirring occasionally.

Remove bone; cut off meat, dice and return meat to soup. Add celery, carrots and potatoes. Cook slowly, uncovered for 30 to 40 minutes, or until vegetables are tender.


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Turkey Scallopini with Capers and Lemon

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Serve this dish with cooked, thin spaghetti and a green vegetable or salad for dinner. This dish also works for company or as a potluck dish, since a turkey breast is quite large. You can also freeze the leftovers.

Serves 8-10

Ingredients

  • 1 1/2 pound boneless turkey breast, sliced into thin cutlets and pounded to 1/8-inch thick
  • Salt and freshly ground black pepper
  • 1/2 cup all-purpose flour
  • 4 tablespoons olive oil, divided
  • 2 tablespoons butter
  • 2 garlic cloves, minced
  • 1 cup chicken broth
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons capers, rinsed
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 1 lemon, cut into thin slices

Directions

Pat the turkey slices dry and season with salt and pepper.

Dredge the turkey slices in flour, shaking off excess and set aside on waxed paper.

Heat 2 tablespoons oil in a 12-inch heavy skillet over high heat until hot but not smoking, then brown half of the turkey cutlets on both sides and just cooked through, about 4 minutes.

Transfer to a platter and keep warm, covered.

Cook the remaining turkey cutlets with another 2 tablespoons of oil in the same manner.

Do not clean out the skillet.

Heat the butter in the skillet and cook the garlic for one minute.

Add the broth to the skillet and deglaze over moderately high heat, scraping up brown bits. Bring to a boil and stir in the lemon juice, lemon slices, capers, parsley and salt and pepper, to taste.

Return the turkey cutlets to the skillet with any juices on the platter and simmer until heated through, about 1 minute.

Old Fashioned Baked Beans

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This is one dish I only like homemade. Baked beans out of a can just are not to my liking. Here is my favorite recipe. These beans are delicious with BBQ pork chops.

Serves 8-10

Ingredients

  • 1 pound navy beans
  • 1 large yellow onion, diced
  • 3 medium cloves garlic, minced
  • 1 cup ketchup
  • 1 tablespoon dry mustard
  • 3 pieces thick bacon
  • 1 teaspoon freshly cracked pepper
  • 1/4 cup brown sugar
  • 1/4 cup dark molasses
  • 1/4 cup honey
  • 1 bay leaf
  • 1/4 cup real maple syrup
  • 1/4 cup Dijon country mustard
  • 3/4 teaspoon kosher salt

Directions

Rinse beans in a colander under water to remove any stones or impurities. Place the rinsed beans in a large pot or bowl and fill with water to completely cover the beans.

Set aside, loosely covered, on the kitchen counter, overnight.

Preheat the oven to 300 degrees F.

Cook the bacon in an ovenproof Dutch Oven. When crisp, remove to a paper towel to cool and, then, cut into small pieces.

Drain the beans and place in the Dutch Oven with the onions and the garlic. Mix well.

Add all the remaining ingredients, including the chopped bacon and stir until all contents are well mixed.

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Add enough water to cover the beans, about 3 cups, depending on the size of your pot.

Cover the pot and place in the oven. Cook for 4-5 hours – stirring several times during the baking period.

Remove the lid after 3 hours and continue baking for the next hour – to allow the liquid to evaporate into a thick sauce.

Add the kosher salt. Taste the beans and add more, if needed.

Carrot, Olive and Feta Salad

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This salad goes very well with grilled chicken.

Serves 2

Ingredients

  • 1 ½ cups shredded  carrots
  • Kosher salt and fresh ground pepper to taste
  • ¼ cup extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, minced
  • ½ teaspoon dried oregano
  • 2 tablespoons minced fresh flat-leaf Italian parsley
  • 2 tablespoons minced fresh mint
  • 10 oil-cured black olives, pitted and cut into thin slices
  • 2 ounces feta cheese, cubed

Directions

In a small bowl whisk together the 1/4 cup of extra virgin olive oil, lemon juice, garlic, oregano and parsley.

Mix together the carrots, olives, feta, mint and the olive oil mixture.

Serve immediately or refrigerate for up to two days. Bring to room temperature before serving.

Pasta with Italian Sausage Sauce and Ricotta

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Serve with a green salad to complete this meal.

Serves 6

Ingredients

  • 1 pound penne or rigatoni pasta
  • 1 /2 pound Italian sausage
  • 3 cups homemade or prepared marinara (tomato) sauce
  • 2 cups ricotta cheese
  • 1/4 cup fresh Italian parsley, chopped
  • 1/2 teaspoon crushed red pepper(chili)
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 cup freshly grated Parmesan Cheese

Directions

In a large skillet, brown the sausage and drain on a paper towel. When cool cut into thin slices.

Add the sausage back to the skillet with the marinara sauce and crushed red pepper. Bring to a boil, reduce the heat and simmer while the pasta cooks.

In a large pot of salted boiling water, cook the pasta until al dente. Drain the pasta.

Mix the ricotta, parsley, salt and pepper together in a microwave safe mixing bowl. Warm the ricotta in the microwave on high for about 60 seconds – just until warm to the touch.

Stir the cooked pasta into the sausage sauce in the skillet and pour into a serving bowl.

Drop tablespoons of the ricotta mixture over the pasta.

Sprinkle the Parmesan cheese on top and serve.


Kate Hackett Ceramics

Kate Hackett Ceramics

There are many motivations for sticking with a healthy diet. Eating more of the good stuff (and less of the junk) can help you prevent cancer, extend your lifespan, protect your heart and manage your weight. But one thing we don’t always remember is that your diet affects not just your weight, but your body from the inside to the outside. Your body transforms the foods you eat into the cells that make up your hair, nails, skin and bones, along with your brain, heart and joints. You literally are what you eat.

Add lean meats and beans to your diet to help keep your body in hormone balance and prevent hair loss. B-vitamins from leafy greens, peas, tomatoes and carrots also support cell growth for healthy hair.

Essential fatty acids (named “essential” because your body cannot make them) help you grow brain cells and stay sharp, so feed your brain with regular doses of fish, nuts, seeds, avocado and olive oil.

The antioxidants for brain health also help the eyes, so include foods with lutein and zeaxanthin. These antioxidants, found in spinach, collard greens and kale, protect the retina from macular degeneration.

Most adults need between 1,000 and 1,200 milligrams of calcium daily. Low-fat milk, cheese, yogurt, almonds, spinach and soybeans are all good sources of dietary calcium.

Boost your vitamin C intake with fruits and vegetables, especially strawberries, oranges, pineapple, cauliflower and green peppers to keep your joints healthy.

Fiber is also essential. Whole grains, especially oats and bran, beans, nuts, fruits and vegetables can help you get your daily 20-35 grams of fiber.

Maintain disease-free and healthy looking skin with alpha-lipoic acid (ALA). This antioxidant is more powerful than vitamins C and E and protects your skin cells from damage and many of the elements it’s exposed to each day. ALA can be found in spinach, broccoli and beef. Vitamins C, E, K, and A, as well as B-vitamins, are also important for nourished skin. Enjoying a variety of colorful fruits and vegetables can help you reach the recommended amounts.

Winter comfort foods can be good for you. Sweet potatoes are filled with vitamin A and anything filled with green vegetables will give you a vitamin C boost. Switching up some ingredients for healthier ones in your favorite casserole dishes can improve a recipe’s nutrition. Also, be careful about the amount of cheese, bread and cream in a recipe.

The next time you look forward to making a comforting dish, try out one of the healthy recipes below instead of your usual go-to casserole. Another bonus is that all of the recipes below are between 300 and 350 calories per serving. That leaves some room for a healthy dessert.

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Meatballs and Bean Casserole

6 servings

Ingredients

Meatballs

  • 1 pound lean ground meat (pork, beef, chicken, turkey or a combination)
  • 1/2 cup plain dried bread crumbs
  • 1 large egg
  • 1 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried oregano
  • 1 finely minced garlic clove
  • 1/4 cup minced fresh parsley
  • 1/3 cup freshly grated Parmesan cheese
  • Olive oil for the baking pan

Casserole

  • 1 tablespoon olive oil
  • 1 cup thinly sliced carrots (2 medium)
  • ½ cup chopped onion (1 medium)
  • ½ cup thinly sliced celery (1 stalk)
  • 1 cup frozen green beans
  • 2 ½ cups homemade or store-bought tomato sauce (marinara sauce)
  • 1 teaspoon dried oregano, crushed
  • Two 15 ounce cans cannellini beans (white kidney beans), rinsed and drained
  • ¼ cup chopped green onion tops

Directions

Preheat the oven to 350 degrees F. Oil a rimmed cookie sheet.

To make the meatballs:

Mix all the ingredients, except the oil,  together in a large bowl. With wet hands form into 12 equal sized meatballs. (Use an ice cream scoop to make them uniform in size.)

Place the meatballs on the prepared pan and bake the meatballs in the oven for about 25 minutes.

In a large Dutch Oven, heat olive oil over medium heat. Add carrots, onion, and celery; cook for 8 to 10 minutes or until tender, stirring occasionally. Add green beans. Cook for 2 minutes more, stirring occasionally. Stir in tomato sauce and oregano. Stir in beans and meatballs.

Cover the pan and transfer the mixture to the oven.

Bake for 10 minutes. Uncover. Bake for 20 to 25 minutes more or until heated through. Sprinkle with green onion tops just before serving.

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Sweet Potato Shepherd’s Pie

4 servings

Ingredients

  • 1 ½ pounds sweet potatoes, peeled and cut into 2-inch pieces
  • 2 cloves garlic, halved
  • ¼ cup fat-free milk
  • ½ teaspoon salt
  • 12 ounces uncooked ground turkey breast or a mix of white and dark meat or lean ground beef
  • ½ cup chopped onion
  • 1 ¼ cups coarsely diced zucchini (1 medium)
  • 1 cup diced carrots (2 medium)
  • ½ cup frozen yellow corn
  • ¼ cup water
  • One 8 ounce can low salt tomato sauce
  • 2 tablespoons Worcestershire sauce
  • 2 teaspoons snipped fresh sage or 1/2 teaspoon dried sage, crushed
  • ⅛ teaspoon black pepper

Directions

Preheat the oven to 375 degrees F.

In a medium saucepan, cook sweet potatoes and garlic, covered, in enough lightly salted boiling water to cover for 15 to 20 minutes or until tender; drain.

Mash the sweet potatoes and gradually add milk and salt, mashing the potato mixture to make a light and fluffy mixture. Cover and keep warm.

In a large skillet cook turkey or beef and onion over medium heat until meat is brown, stirring to break up the meat as it cooks. Drain, if needed.

Stir in zucchini, carrots, corn and water. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes or until the vegetables are tender.

Add tomato sauce, Worcestershire sauce, sage and pepper to the meat mixture; heat through.

Spoon mixture into a 1-1/2-quart casserole dish, spreading evenly. Spoon mashed potato mixture on top of the pie mixture.

Bake, uncovered, in the preheated oven for 25 minutes or until heated through.

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White Bean and Kale Casserole

4 servings

Ingredients

  • 3 cups shredded kale (stems removed)
  • 2 tablespoons olive oil, divided
  • 1 medium onion, chopped (1/2 cup)
  • 1 stalk celery, chopped (1/2 cup)
  • Two 19 ounce cans cannellini beans (white kidney beans), rinsed and drained
  • One 14 1/2 ounce can diced Italian tomatoes, undrained
  • 4 ounces thinly sliced prosciutto, cut into bite-size pieces
  • ¼ cup dry Italian seasoned bread crumbs
  • ½ teaspoon dried oregano, crushed
  • 1 clove garlic, minced
  • ¼ teaspoon ground black pepper

Directions

Preheat the oven to 350 degrees F.

In a small saucepan cook kale in a small amount of boiling water for 8 minutes or until tender. Drain well in a colander.

In a small skillet, heat 1 tablespoon of the oil over medium heat. Add onion and celery; cook for 4 minutes or until tender.

In a large bowl combine cooked kale, onion mixture, beans, tomatoes, 2 tablespoons of the bread crumbs, the oregano, garlic and pepper. Transfer mixture to a 2-quart casserole dish.

In a small bowl combine the remaining 2 tablespoons bread crumbs and the remaining 1 tablespoon oil; sprinkle over the bean mixture.

Sprinkle with diced prosciutto.

Bake, covered, for 20 minutes. Bake, uncovered, about 10 minutes more or until heated through and the prosciutto is crispy.

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Vegetable Pasta Bake

6 servings

Ingredients

  • 8 ounces dried whole wheat penne pasta
  • 2 ½ cups cauliflower florets (1/2 medium head)
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 2 medium carrots, sliced
  • 1 stalk celery, diced
  • 12 ounces spinach, stems removed, leaves torn
  • ½ cup frozen peas
  • 1 tablespoon butter
  • 2 tablespoons all-purpose flour
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 cup fat-free milk
  • 4 ounces extra-sharp cheddar cheese, shredded (1 cup)
  • 2 tablespoons finely shredded or grated Parmesan cheese

Directions

Preheat the oven to 350 degrees F.

In a large Dutch Oven, cook pasta al dente according to package directions; add cauliflower during the last 4 minutes of cooking. Drain and set aside.

In the same Dutch oven cook onion and garlic in hot oil over medium heat for 2 minutes. Add carrots and celery; cook just until carrots are tender. Add spinach; cook just until wilted. Stir in pasta mixture and peas.

For the cheese sauce:

In a small saucepan melt butter; stir in flour, salt and pepper. Add milk all at once; cook and stir until thickened and bubbly. Reduce heat; add cheddar cheese. Cook and stir until melted.

Stir sauce into pasta and vegetables.

Transfer to a 2 1/2-quart casserole coated with cooking spray. Bake, covered, for 35 minutes. Uncover; sprinkle with Parmesan and bake 5 minutes more.

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Pizza Casserole

8 servings

Ingredients

  • 1 tablespoon olive oil
  • ½ cup chopped onion (1 medium)
  • 2 yellow, red and/or green bell peppers, cut into thin strips
  • 1 medium zucchini (8 ounces), halved lengthwise and sliced
  • 2 cloves garlic, minced
  • Two 14 1/2 ounce can no-salt-added diced tomatoes, drained
  • 4 fully cooked chicken sausage links, halved lengthwise and sliced
  • 1 teaspoon dried Italian seasoning, crushed
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 lb package pizza dough
  • ¼ cup grated Parmesan cheese
  • 2 cups shredded mozzarella cheese (8 ounces)

Directions

Preheat the oven to 350 degrees F.

Grease a 2-quart rectangular baking dish; set aside.

In a large skillet heat oil over medium-high heat. Add onion and bell peppers; cook and stir for 5 minutes. Add zucchini and garlic; cook for 5 minutes more, stirring occasionally.

Add tomatoes, sliced sausage, half of the Italian seasoning, salt and black pepper to the mixture in the skillet. Bring to boiling; boil gently, uncovered, for 5 to 7 minutes or until most of the liquid evaporates.

Place pizza dough on a lightly floured surface. Using a knife or pastry wheel, cut pizza dough into 16 strips.

Remove skillet from the heat. Stir in the Parmesan cheese and half of the mozzarella cheese. Spoon mixture into the prepared dish. Top with the remaining mozzarella cheese.

Arrange pizza dough strips  on top of the casserole in a lattice pattern. Sprinkle with remaining Italian seasoning. Bake, uncovered, about 30 minutes or until the crust is brown and the filling is bubbly.

Let stand for 10 minutes before serving.


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Lean meats are packed with nutrients like B vitamins (niacin, thiamin, riboflavin and B6), which help the body’s metabolism, aid in red blood cell formation and play a vital role in our nervous system; iron, found particularly in red meat, helps maintain energy and carry oxygen through the bloodstream (and is especially important for teenage girls and women in their child-bearing years); magnesium, which is vital for building bones; and zinc, which is essential for our immune system.

Eating lean beef, lamb, pork, and poultry can be part of a reasonable weight management program that also includes generous amounts of fresh fruits and vegetables.

While skinless chicken breasts and turkey cutlets may qualify as your best bets,  red meat can be healthy if kept lean, eaten in small portions and in moderation. For the leanest ground beef, look for ground round, followed by ground sirloin, ground chuck and then regular ground beef (but aim for at least 90 to 95 percent lean, which contains about 5 grams of total fat per serving). Other lean options include:

  • Beef cuts with “loin” or “round” in the name (top round, round tip, top sirloin, bottom round, top loin and tenderloin)
  • Pork products with “loin” or “leg” in the name (tenderloin, top loin roast, top loin chop, center loin chop, sirloin roast and loin rib chop)
  • Lamb cuts with loin chop, arm chop and fore shanks in the name.

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Parmesan Chicken

4 servings

Ingredients

  • 1/4 cup Parmesan cheese, grated
  • 2 tablespoons Italian seasoned Panko breadcrumbs
  • 1/8 teaspoon paprika
  • 1 teaspoon dried parsley
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon fresh ground pepper
  • 4 (1/4 lb) boneless skinless chicken breast
  • Olive oil for brushing chicken

Directions

Preheat oven to 400 degrees F.

Pound chicken lightly between sheets of plastic wrap to an even thickness.

With a pastry brush, lightly brush chicken with olive oil.

In resealable plastic bag, combine cheese, crumbs and all seasonings; shake well.

Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides.

Arrange on a nonstick baking sheet coated with olive oil cooking spray.

Bake until chicken is cooked through, 20-25 minutes.

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Balsamic Pork Tenderloin

4 servings

MARINADE

  • 1/2 cup olive oil
  • 1/4 cup balsamic vinegar
  • 2 teaspoons dried oregano leaves, crushed
  • 2 garlic cloves, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

PORK

  • 1 (1 lb) pork tenderloin, trimmed
  • Cooking Spray
  • 1⁄4 teaspoon salt
  • Pepper to taste

Directions

Combine all marinade ingredients in a small bowl, stirring well with a whisk.

Place the pork in a large zip-top plastic bag, add 1/3 cup of the marinade and seal. Refrigerate remaining marinade for later use. Toss bag gently to coat. Refrigerate overnight or at least 8 hours, turning occasionally.

Preheat oven to 450 degrees F

Remove pork from marinade; discard the marinade in the bag. Tie kitchen string around the pork tenderloin in 3 places. Put the pork in a small roasting pan coated with cooking spray.

Roast the pork for 15 minutes or until a thermometer inserted into thickest part of meat reaches 145 degrees. Remove the pork from the oven and let rest 5 minutes. Sprinkle pork with 1/8 teaspoon salt and pepper to taste. Cut into slices and serve.

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Flank Steak with Gorgonzola Butter

6 servings

Ingredients

  • 1 1/2 lb flank steak
  • 1 tablespoon olive Oil
  • 2 garlic cloves, crushed
  • 1/2 teaspoon kosher salt
  • Fresh cracked pepper, to taste
  • Cooking Spray

Gorgonzola butter

  • 3 tablespoons butter, softened
  • 3 tablespoons crumbled Gorgonzola cheese

Directions

Make the Gorgonzola butter by mixing together the butter and cheese. Set aside in a serving ramekin.

Rub the olive oil and crushed garlic over the meat, season with salt and pepper and set aside for 10 minutes.

Heat an indoor grill pan on high heat and spray with cooking Spray. Or heat the broiler and spray the broiler pan with cooking spray

Cook the steak 6 to 8 minutes on each side or until cooked to the desired degree. Let the meat stand five minutes before slicing.

Cut beef into thin slices across the grain and serve with Gorgonzola butter.

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Lamb Chops with Parsley Garlic Sauce

Serves 6

Ingredients:

  • 6 thick lamb loin chops or 12 thin lamb loin chops
  • 3/4 teaspoon sea salt, divided
  • 1/2 teaspoon ground black pepper, divided
  • 1/2 cup unseasoned Japanese Panko crumbs
  • 1/2 cup finely chopped parsley
  • 2 cloves garlic, finely chopped
  • 1 tablespoon Dijon mustard, divided

Directions

Preheat oven to 425°F. Season lamb chops all over with 1/4 teaspoon salt and 1/4 teaspoon pepper and arrange on a rimmed baking sheet. Set aside.

Make the sauce by combining the Panko breadcrumbs, parsley, garlic, remaining salt and pepper in a medium bowl.

Spread the surface of each lamb chop with about 1/2 teaspoon of the mustard.

Press the breadcrumb mixture lightly onto the lamb chops on top of the mustard. Bake lamb chops until cooked to desired doneness, about 20 minutes for medium rare. Thick chops will take longer than thinner ones so adjust timing accordingly.

Remove chops from the oven and let rest on baking sheet for about 5 minutes before serving.

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Apple, Sage and Turkey Meatloaf

Serves 8

Ingredients

  • 2 apples, cored, peeled and grated
  • 1 large yellow onion, finely chopped (about 1 cup)
  • 2/3 cup Italian-style (seasoned) bread crumbs
  • 1/2 cup low-fat milk
  • 2 pounds ground turkey
  • 1/4 cup chopped fresh sage leaves
  • 1 large egg, lightly beaten
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 cup no-sugar-added barbecue sauce

Directions

Preheat the oven to 400°F. Line a small baking sheet with parchment paper.

Combine apples, onion, bread crumbs and milk in a large bowl and let stand 5 minutes to soften bread crumbs. Add turkey, sage, egg, salt and pepper and mix until combined.

Turn the mixture onto the baking sheet. With water-moistened hands, shape the mixture into a loaf about 10 inches long and 5 inches wide.

Spread the top of the loaf with the barbecue sauce and bake until the meatloaf is lightly browned and cooked through (an instant-read thermometer inserted into the center should register 165°F), 50 to 60 minutes.

Let meatloaf rest for 10 minutes before slicing and serving.


 

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How to get back on track:

Have Breakfast

Not only does it reset your body by getting your metabolism going, but it also helps you set the tone mentally for a regular eating day.

Hydrate

Water helps you feel full, so you won’t be as tempted to carry your overeating into the next day.

Squeeze in Some Exercise

It will make you  feel so much better.

Have a Filling Salad for Lunch

The water in the veggies will help hydrate you and keep you feeling full until dinner.

Cook Dinner at Home

Go for clean foods, like a piece of broiled fish with roasted veggies and a whole grain like quinoa or barley. They’ll give you the nutrients you need and you won’t be hungry.Choose lean cuts of meat and avoid oversized portions. A serving of protein should be no more than 3 ounces (85 grams) — or about the size of a deck of cards — and should take up no more than one-fourth of your plate. Vegetables and fruits should cover half your plate. Whole grains make up the rest. Try a few meatless meals each week for added health benefits.

A few really tasty recipes follow to get you started.

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Roasted Vegetable Crepes

Crepes:

  • 1 cup flour
  • 2/3 cup reduced-fat milk
  • 2/3 cup cold water
  • 3 eggs
  • 6 tablespoons melted butter, divided
  • 1/4 teaspoon salt

Filling:

  • 2 medium zucchini, cut into bite-size pieces (about 2 cups)
  • 1 green bell pepper, cored, seeded and cut into bite-size pieces (about 1 cup)
  • 1 medium sweet onion, coarsely chopped (about 3/4 cup)
  • 2 cups grape tomatoes
  • 2 tablespoons olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon dried thyme
  • Coarsely ground black pepper
  • 5 ounces softened reduced fat cream cheese

Directions

To prepare the crepes:

Place flour in a medium bowl. Gradually whisk in milk and water until smooth. Whisk

in eggs, 3 tablespoons melted butter and salt. Let stand 10 minutes. (This allows the flour to absorb the liquid.)

Heat an 8 or 9 inch crepe pan over medium-high heat until hot. Lightly brush the pan with some of the remaining melted butter.

Pour 1/4 cup batter into the center of the pan. Quickly tilt in all directions. (Batter should lightly cover the bottom of the pan.) Cook 30 seconds. Lift edge with a spatula to check doneness. Shake and jerk the pan by its handle to loosen the crepe. Turn crepe over and  cook 15 to 20 seconds. Second side will be spotty brown.

Transfer to a wire rack to cool. Repeat with remaining batter and melted butter. Makes 10 crepes.

Preheat oven to 350 degrees F.

To prepare the filling:

Makes about 3 cups.

Place zucchini, bell pepper, onion and tomatoes in a large baking pan. Drizzle with olive oil. Add salt, thyme and pepper. Roast 30 minutes or until tender.

Spread 2 tablespoons of cream cheese on half of each crepe. Top with about 1/3 cup roasted vegetables. Fold in half, then in half again. Serve with a green salad.

healthyeating2

Winter Vegetable Stew 

Ingredients

  • 3 tablespoons olive oil, divided
  • 1 large red onion, cut crosswise into 1/3 inch thick rounds
  • 3 medium carrots, cut into 1-inch pieces
  • 1 pound red skinned or yellow gold potatoes, scrubbed and cut into 1-inch pieces
  • 1 butternut squash (about 1 1/2 pounds), peeled and cut into 1 1/2 inch pieces
  • 1 acorn squash (about 1 1/2 pounds), peeled and cut into 1 1/2 inch pieces
  • 3 parsnips–peeled and quartered lengthwise
  • 4 cups vegetable broth
  • Salt and freshly ground pepper
  • 1/4 teaspoon marjoram
  • Flat leaf parsley for garnish

Directions

Preheat the oven to 400°F.

In a large nonreactive skillet, heat 1 tablespoon of the oil over moderately high heat. Add the onion and carrots and cook, stirring occasionally, until browned all over, about 10 minutes; transfer to a casserole dish.

Add another tablespoon of oil to the skillet. Add potatoes and butternut squash, and cook, stirring occasionally, until browned all over, about 10 minutes; transfer to the roasting pan. Repeat the cooking process using another tablespoon of oil and the acorn squash and parsnips.

Add the broth to the skillet and bring to a simmer over high heat, scraping up any browned bits. Pour the broth over the vegetables. Season with salt and pepper and add the marjoram. Cover and cook the vegetables in the oven for about 45 minutes, or until just tender when pierced. Increase the oven temperature to 450°F and cook, uncovered, for 5 minutes longer. Ladle into serving bowls and garnish with parsley. Serve with a slice of crusty country bread.

healthyeating3

Tomato, Zucchini and Eggplant Gratin

Ingredients

  • 1/2 medium eggplant, sliced crosswise 1/4 inch thick
  • 1 medium zucchini or yellow squash, sliced 1/4 inch thick
  • Kosher salt
  • 6 tablespoons extra-virgin olive oil
  • 4 garlic cloves, minced or mashed
  • One 14-ounce loaf Italian bread, crusts removed and sliced 1/2 inch thick
  • Freshly ground pepper
  • 1/2 cup torn basil leaves
  • 3 medium tomatoes, sliced 1/2 inch thick
  • 1 teaspoon thyme leaves
  • 1 cup grated Parmesan cheese

Directions

Preheat the oven to 400° F.

In a colander, toss the eggplant and zucchini with 1 teaspoon of kosher salt and let stand for 20 minutes. Drain well and gently squeeze out any excess liquid.

In a small bowl, stir the olive oil with the garlic. Coat a 9-by-13-inch baking dish with 1 1/2 teaspoons of the garlic-infused oil.

Tear the bread into 2-inch pieces and line the bottom of the baking dish with the bread, fitting the pieces tightly together. Drizzle the bread with 2 tablespoons of the garlic oil and sprinkle the bread with half of the basil leaves.

In a medium bowl, toss the eggplant and zucchini with 2 tablespoons of the garlic oil and season with salt and pepper. Sprinkle the tomato slices with salt and pepper. Arrange the eggplant, zucchini and tomatoes over the bread, overlapping them as necessary. Sprinkle with the thyme leaves and Parmesan cheese and drizzle with the remaining garlic oil.

Bake the gratin for about 40 minutes, until the vegetables begin to brown and the bottom of the bread is golden brown. Remove the vegetable gratin from the oven and let stand until cooled slightly, about 10 minutes. Sprinkle with the remaining basil, cut into serving pieces.

healthyeating4

Italian Style Stuffed Peppers

4 servings

Directions

  • 4 medium bell peppers
  • 1/2 pound extra-lean ground beef or turkey
  • 1/2 cup chopped onion
  • 1 cup drained, canned whole Italian tomatoes
  • 1 cup cooked brown rice
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon dried Italian seasoning
  • 1/2 cup soft bread crumbs
  • ¼ cup grated Parmesan cheese
  • Vegetable cooking spray
  • 1 cup homemade or store-bought tomato sauce

Directions

Preheat the oven to 350°F.

Slice off the stem end of peppers and remove and discard seeds and membranes. Submerge the peppers in a pan of boiling water and cook for 5 minutes; drain.

Brown ground beef and onion in a nonstick skillet over medium heat. Drain on paper towels.

Return meat mixture to the skillet. Add tomatoes, breaking them into pieces with a spoon, and cook until the liquid evaporates. Remove meat mixture from heat; stir in wild rice, Worcestershire sauce and Italian seasoning.

Spoon 1/2-cup portions of the mixture into the peppers; sprinkle evenly with breadcrumbs and cheese.

Place peppers in a baking dish coated with cooking spray. Bake for 20 minutes or until lightly browned. Spoon tomato sauce over peppers and return to oven until heated.

healthyeating5

Broccoli Swiss Quiche

6 servings

Easy Whole Wheat Pastry Crust

  • 1 cup whole wheat pastry flour
  • 1 teaspoon sugar
  • 3/4 teaspoon salt
  • 5 tablespoons vegetable oil
  • 2 tablespoons milk

Quiche Filling

  • 3 eggs
  • 1 cup broccoli, cooked and chopped
  • 1 1/2 cups Swiss cheese, shredded
  • 8 ounces reduced fat milk
  • 2 cloves garlic, minced
  • 1 small onion, chopped
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 medium tomato, sliced thin
  • 1/4 cup Parmesan cheese

Directions for making the crust:

Preheat oven to 400°F.

Into 8 or 9 inch Quiche pan or pie plate, stir together flour, sugar and salt. Combine the oil and milk in a measuring cup and pour over the flour mixture.

Mix with fork till all the flour is dampened.

Press dough evenly against the bottom and sides of the pie plate. Crimp edges.

Line the unpricked pastry shell with a double thickness of foil. Bake in the oven for 8 minutes. Remove the foil and bake for 4 to 5 minutes more or until the pastry is set and dry.

Remove the pie plate from the oven and set aside while you prepare the filling.

Reduce oven temperature to 350°F.

Directions for the Quiche Filling:

In a mixing bowl whip eggs with a wire whisk and stir in the broccoli, shredded Swiss cheese, milk, garlic, onion, salt and pepper; stir until blended.

Assembling the Quiche:

Pour into baked pastry crust. Place the tomato slices on top of Quiche mixture; sprinkle with Parmesan cheese.

Bake for 35 to 45 minutes or until Quiche tests done in center. Protect pastry crust with foil at the end of the cooking time to prevent over browning.

Cool on wire rack for 5 to 10 minutes before cutting.

opinion1


appetizercover

Quick and easy appetizers are a must for the holiday season. You don’t need to spend a lot of time preparing appetizers for your guests in order to get some great tasting snacks to serve at a holiday get-together. Keep simple ingredients on hand that you can quickly pull together for an appetizer. Below you will find some suggestions for quick but delicious appetizers.

appetizer1

Tomato Pesto Flatbread

8 to 10 servings

Ingredients

  • 1 pound fresh pizza dough
  • 1/3 cup tomato pasta sauce or pizza sauce
  • 1/3 cup sliced pitted Kalamata olives
  • 1-1/2 cups shredded mozzarella cheese
  • 2 tablespoons basil pesto
  • 1/2 teaspoon crushed red pepper flakes

Directions

Heat the oven to 400 degrees F.

On a floured surface, roll out pizza dough to a large square about 12 inches long and 12 inches wide; place on a cookie sheet. Spread pizza sauce evenly over the dough; top with olives and cheese. Use a teaspoon to drop dots of basil pesto over the pizza. Sprinkle with pepper flakes.

Bake 12 to 14 minutes or until crust is golden brown and cheese is melted. Cut into 3 inch squares and serve immediately.

appetizer2

Cheddar Stuffed Mushrooms

8 servings

Ingredients

  • 16 large button or cremini mushrooms, each about 2-inches in diameter
  • 3 tablespoons butter
  • 1/3 cup finely chopped onion
  • 3 cloves garlic, minced
  • 1/4 teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1 cup shredded Cheddar Cheese
  • 1/4 cup panko bread crumbs or gluten free panko bread crumbs
  • 1/4 cup chopped fresh parsley

Directions

Heat the oven to 350 degrees F.

Remove mushroom stems from the caps and finely chop the stems. Melt butter in a medium skillet. Brush some of the butter over the mushroom caps; place cap side down on a rimmed baking sheet.

Add chopped stems, onion and garlic to the remaining butter in the skillet; sauté until golden brown and tender, 7 to 8 minutes. Remove from the heat; stir in salt and pepper

Mix the cheese with bread crumbs and parsley in a medium bowl. Add stem mixture; mix well. Mound into mushroom caps, pressing down to use all the crumb mixture.

Bake 13 to 15 minutes or until heated through. Serve warm.

appetizer3

Saucy Cream Cheese Appetizer

6 servings

Ingredients

  • 1 (8 ounce) block cream cheese
  • 3 tablespoons mango chutney
  • 1 tablespoon sliced almonds, toasted
  • 3 tablespoons hot or medium salsa
  • 1 tablespoon chopped fresh cilantro
  • Whole grain or multi-grain crackers

Directions

Cut the block of cream cheese in half crosswise. Place on two small glass or microwave safe serving plates. Place plates in a microwave oven and cook at high power 15 seconds (or let stand at room temperature until slightly softened).

Spoon chutney over one brick; top with almonds.

Spoon salsa over the other brick; top with cilantro.

Serve as a spread with the crackers on an attractive cheese board.

appetizer4

Blue Cheese Puffs

2 dozen

Ingredients

  • 1 cup whole milk
  • 1⁄2 cup water
  • 1⁄4 cup butter
  • 1⁄2 teaspoon kosher salt
  • 1-1⁄2 cups all-purpose flour
  • 1 teaspoon freshly ground black pepper
  • 5 large eggs
  • 4 ounces blue cheese, crumbled (1 cup)
  • 2 tablespoons finely minced fresh chives or 2 teaspoons finely chopped fresh thyme

Directions

Heat oven to 425 degrees F.

Combine milk, water, butter and salt in a medium, heavy bottomed saucepan; bring to a boil over high heat, stirring until the butter has melted. Add flour all at once; reduce heat to medium and stir the mixture vigorously with a wooden spoon until it pulls away from the sides of the pan. Continue stirring for several minutes over low heat, and then remove the pan from heat.

The dough will be thick, smooth and shiny and should not be brown. Beat in 1 egg at a time, beating very well after each addition. Fold in the blue cheese and black pepper with a spatula.

Transfer dough to a pastry bag fitted with a 1/2-inch round tip (or use a heavy plastic bag with a 1/2 –inch cut from one corner.) Pipe dough into 1-1/2-inch mounds, approximately the volume of a heaping tablespoon, onto parchment-lined baking sheets or cookie sheets 1 inch apart.

Bake 10 minutes at 425 degrees F. Rotate the pans on the oven racks; reduce heat to 350 degrees F. Continue baking until deep golden brown, about 15 minutes. Serve warm or at room temperature on the same day they are made.

appetizer5

Turkey Meatballs with Mustard Dip

Ingredients

Meatballs

  • 1 slice bread, torn into 2-inch pieces
  • 1/4 cup low-fat milk
  • 1 onion, quartered
  • 1 red bell pepper, seeded and quartered
  • 2 cloves garlic
  • 1 pound lean ground turkey
  • 1 egg, lightly beaten
  • 2 tablespoons chopped fresh Italian parsley
  • 1 tablespoon grainy Dijon mustard
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • Cooking spray

Dip

  • 1/3 cup Greek yogurt
  • 1/4 cup light mayonnaise
  • 4 teaspoons grainy Dijon mustard

Directions

Place torn bread in a food processor and pulse until fine crumbs form. Transfer bread crumbs to a large bowl and add milk; set aside until bread is completely soaked.

Place onion, red bell pepper and garlic in the food processor and pulse until finely chopped; stir into bread mixture.

Add turkey, egg, parsley, 1 tablespoon mustard, salt and pepper to the bread crumb mixture and mix well.

Cover bowl with plastic wrap and refrigerate for 1 hour.

Preheat oven to 450 degrees F (230 degrees C). Spray a rimmed baking sheet with cooking spray.

Shape turkey mixture into 1-inch balls; arrange on the prepared baking sheet.

Bake in the preheated oven until firm and cooked through, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Let meatballs stand for 5 minutes.

Mix yogurt, mayonnaise and the 4 teaspoons mustard together in a bowl; serve alongside meatballs.



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