We’ve all heard the saying, “Breakfast is the most important meal of the day.” It makes sense that we should start our day with food that fills our bellies after a night’s sleep, nourishes our bodies with a variety of nutrients, and gives us the energy to begin our workday. The best breakfast choices are whole-grains, fruits/ vegetables, low-fat dairy, and lean protein. This week is National Breakfast Week, and I’ve got an omelet recipe that includes eggs for lean protein, part-skim mozzarella cheese for low-fat dairy, and tomatoes and broccoli for a serving of vegetables. Add a small glass of 1% or skim milk to complete your dairy serving, and slice of whole wheat toast if you want to get in a serving of grains, and you’ve got yourself a tasty, healthy, balanced breakfast.
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A friend of mine recently went to Philly for cheese steaks, and it got me thinking, how can I recreate those flavors at home in a healthy meal? I came up with this recipe for Philly Cheese Steak Meatloaf, and I think I might eat it every day for the next week, it’s so good! I’ve added sautéed onions and green bell peppers to the meat, and topped the meatloaf with Provolone cheese, which gets browned and bubbly under the broiler in the last few minutes of cooking. If you love cheese steak, you’ll want to give this one a try.
A generous portion of this hearty barley and vegetable soup is a satisfying one-pot meal. Barley is high in fiber, it helps in lowering cholesterol and keeping blood sugar levels balanced, and it’s a great source of iron, folate, selenium, phosphorus, and magnesium. This soup is a powerhouse of nutrients, plus it’s fat-free and vegetarian, as long as you swap out the beef broth for vegetable broth. Mushrooms naturally pair well with the nutty flavor of barley, so it’s no wonder that this soup has such a depth and complexity of flavor. It’s the perfect winter soup, so now is the best time to make it!
Swedish Meatballs are flavored with warm spices and smothered in a creamy, beefy sauce. My lightened-up recipe uses lean ground turkey instead of beef/pork, a small amount of whole wheat breadcrumbs in place of white bread slices soaked in milk, and fat-free beef broth mixed with low-fat cream cheese instead of heavy cream to make the sauce. I really encourage you to try this healthier version because you still get the same nutty flavor from the meatballs and an identical creaminess to the sauce, without the extra fat and calories. Enjoy!
You can find some version of fried chicken tenders on almost any restaurant appetizer menu. Recreate the restaurant favorite at home with this recipe for crispy oven-fried chicken tenders tossed in a sweet and spicy honey chipotle sauce! I like to make a big batch of these and freeze them so that I can just reheat when I want a quick meal.
Use leftover rice and canned (or rotisserie) chicken to make this heartwarming pot of soup. Throw in a variety of chopped fresh veggies and you’ve got a complete, balanced and healthy starter or main dish.
I haven’t ordered pizza for myself in years because I always have tortillas on hand. These thin crust individual tortilla pizzas are perfect because you can top them with whatever you like, they’re healthier than delivery and frozen pizza, and they take very little time to make, especially if you're making a plain cheese pizza. In this recipe, I used ground turkey to make a meaty pizza that’s full of protein and will keep me feeling fuller longer.
For most of us, vacation is over (sad face) and we have to get ourselves back into the routine of regular weeknight cooking. To ease the transition back to work/school, my first recipe of 2016 is a really simple, one-pot dinner that you can prepare in just 15 minutes.
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