Category: Nutritional Wellness
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Herbed Horseradish Cream Sauce
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Ingredients 1/4 cup low-fat sour cream 1 tablespoon prepared horseradish 1 tablespoon parsley, cilantro, or other fresh herb Directions Mix all ingredients in a small bowl. Drizzle on steak. Serves 4 Each serving contains about 23 calories, less than 1 g protein, 2 g fat, 6 mg cholesterol, less than 1 g fiber, 19 mg…
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Community Supported Agriculture (CSA) Programs Available
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Eating vegetables and fruits provides many health benefits, such as providing nutrients, help maintaining healthy blood pressure, reducing risk of some chronic diseases, reducing cholesterol levels, lowering risk of heart disease, and protecting against infections. As we know, it can be more challenging to eat healthy during winter, so it is important to make a contentious effort. One…
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Shrimp Scampi Pizza
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(Gout-friendly) Ingredients Cooking spray 1 13.8-ounce package refrigerated pizza dough or a precooked pizza crust 1 tablespoon cornmeal 1/2 cup fat-free ricotta cheese 1 pound cooked and peeled shrimp, sliced lengthwise 6 cloves roasted* garlic 2 cups shredded part-skim, low-moisture mozzarella cheese 1 tablespoon crushed dried basil Directions *If you don’t have time to slow-roast…
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Seasoned Salmon for One
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(Gluten-free) Ingredients 6 ounces salmon fillet, skin removed 1/2 to 1 teaspoon lemon pepper seasoning (without salt) 1 teaspoon olive oil Serve with 1 cup cooked, chopped spinach with 1 tablespoon low-fat sour cream 1/2 cup cooked instant brown rice, with 1/2 teaspoon butter Directions Sprinkle lemon pepper seasoning on both sides of salmon, pressing in lightly. In a small…
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Herb-Crusted Tilapia for Two
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Ingredients 2 tilapia fillets (about 3/4 pound) 1 tablespoon flour 1 large egg, plus 1 tablespoon water 2 tablespoons mixed herbs 1/2 cup panko (Japanese-style breadcrumbs) 1 tablespoon olive oil Directions Sprinkle flour on waxed paper. Rub fillets with flour. Beat egg with water in a shallow dish. On waxed paper, mix panko with herbs. Dip…
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Lime Shrimp Kebabs
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There’s nothing like a summer barbecue with family and friends to celebrate the season. For a quick, easy, and healthy meal, add a green salad and fresh corn on the cob and you’re good to go. Ingredients 3 large limes 2 cloves garlic, crushed and peeled 1/4 tsp. black pepper 2 tsp. olive oil 2…
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Citrus Swordfish
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(Gluten-free) Ingredients 2 swordfish steaks, about 3/4 to 1 inch thick (about 6 ounces each) Lemon, orange, and lime zest, grated (approximately 2 tablespoons total; to get zest, finely grate peel of whole fruit, being careful not to include bitter white skin) 1 tablespoon fresh parsley, chopped 1 tablespoon fresh thyme, chopped 1 teaspoon olive…
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Red Beans and Rice
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If you have time, make your brown rice from scratch. Use chicken broth instead of water to amp up the flavor. It will take about 45 minutes. In a pinch, instant brown rice is OK. Ingredients 1 tablespoon olive oil 1 onion, chopped 1 bell pepper, seeded and chopped 2 cups hot cooked brown rice…
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California Marinated Salad
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Ingredients 3 nectarines, chopped 1/2 lb. fresh mushrooms, quartered 1 cup cherry tomatoes, halved 1/2 cup pitted ripe olives (optional) 1/3 cup chopped green onions 1 8-oz can artichoke hearts 1 tbsp. vegetable oil 1/4 cup lemon juice 1/4 tsp. sugar 1 tsp. tarragon, crumbled 1/2 tsp. thyme Directions In a large bowl, combine nectarines,…
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Chicken Salad Blues
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(Gluten-free, gout-friendly) Ingredients 1 9.75-ounce can premium chunk chicken breast packed in water 1 large stalk celery, finely chopped 1/4 cup reduced-fat mayonnaise 4 leaves romaine or red leaf lettuce, washed and trimmed 2 ounces blue cheese, crumbled 1 ripe tomato, quartered (or 8 cherry tomatoes) 1 small cucumber, washed and thinly sliced Directions Drain…