Stir-Fried Vegetables with Salmon
* 1 cup Chinese cabbage, julienned* 1 cup bok choy, julienned
* 1 cup bean sprouts
* 1 cup Chinese long green beans
* 1/2 cup carrots, julienned
* 1 tsp. ginger root, chopped
* 1 tsp. garlic, chopped
* 1 tsp. soy sauce
* 1/2 tsp. sesame oil
* 1 Tbsp. chicken stock
* 8 oz. salmon fillet, grilled
Grill salmon for 3 minutes on each side, finish in a 350-degree oven for 5 minutes (while cooking Chinese vegetables). Heat wok and add sesame oil. Then, add long green beans, followed by carrots, bean sprouts, cabbage, bok choy, ginger, and garlic. Sauté over medium heat for 1 minute. Add chicken stock and soy sauce and cook until vegetables are tender. Serve immediately accompanied by grilled salmon. Serves 2.
Preparation Time: 15 minutes
Cooking Time: 11 minutes
Nutritional Information: (per serving)
Calories: 290
Protein: 27 g
Fiber: 6 g
Carbs: 12 g
Fat Total: 14 g
Saturated Fat: 3 g
Recommended by Carrie Wiatt
Scroll to bottom for COMMENTS.
Turkey Chili
It’s cold and the PERFECT time for chili!!!!!
1 large red onion, sliced or diced
1-2 peppers, diced (red, yellow, or orange are best)
1 stalk green onion, chopped
2 cups sliced mushrooms
Nonstick cooking spray
1 lb. ground turkey
1 large can chopped tomatoes
1 can black beans
1 cup black olives, sliced
Salt, pepper, Italian spice mix, and chili flakes to taste
Lightly spray a large skillet with nonstick cooking spray, then brown ground turkey. Add onion, peppers, green onion, and mushrooms. Mix and simmer until veggies are soft. Add chopped tomatoes and black beans. Mix well. Season with salt, pepper, and spice mix. Sprinkle in chili flakes. Mix and simmer for at least 10 minutes. Makes 6 servings.
Preparation Time: 15 minutes
Cooking Time: 35 minutes
Nutritional Information: (per serving)
Calories: 281
Protein: 22 g
Fiber: 10 g
Carbs: 29 g
Fat Total: 9 g
Saturated Fat: 2 g
Scroll to bottom for COMMENTS.
Healthy Pancakes
2 eggs, lightly beatenIn a medium bowl, mix eggs with oil and buttermilk. Stir in baking soda, wheat germ, salt and flour; mix until blended. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle. Brown on both sides, turning once. Makes 8 servings.
Cooking Time: 10 minutes
Low-Fat Thumbprint Cookies
I made these cookies last Christmas with my son. Sooooo easy, sooooo fun, and sooooo good!
Ingredients:
* 1/4 cup butter, softened
* 1/2 cup light brown sugar, firmly packed
* 1 egg
* 1 tsp vanilla extract
* 1 1/2 cups all-purpose flour
* 1/4 tsp salt
* 1/2 cup good-quality raspberry jam
Preparation:
Preheat oven to 350 degrees. Line a large cookie sheet with parchment paper or a silicone mat.
In a large bowl, cream butter and brown sugar together using an electric mixer. Add egg and vanilla, and mix until blended.
Whisk together flour and salt in a small bowl. Gradually add flour to wet ingredients, and mix with a wooden spoon, forming a large ball.
If the dough is sticky, refrigerate for an hour before proceeding. Otherwise, go ahead and form 1-inch balls and place them 1-inch apart on the cookie sheet, making a deep thumbprint in the center of each.
Bake for 10 minutes. Remove from oven. After one minute, place on a wire rack to cool. Ad a little raspberry jam to the center of each cookie.
Makes about 20 cookies.
Per Cookie: Calories 101, Calories from Fat 24, Total Fat 2.6g (sat 1.5g), Cholesterol 17mg, Sodium 37mg, Carbohydrate 17.8g, Fiber 0.4g, Protein 1.4g
Low-Fat Holiday Eggnog
From Team Beachbody and recommended by Carrie WiattChill half the evaporated milk in the freezer for 30 minutes so it will whip better. In a saucepan over medium heat, whisk together skim milk, remaining evaporated milk, eggs, and sugar. Rinse your whisk in hot water to ensure that no bacteria from the egg remain. Once the mixture is combined, use a wooden spoon to stir constantly for 10 minutes until slightly thickened. Do NOT boil. Remove from heat, transfer to a large bowl, and let the mixture cool off for several minutes. In a small bowl, whisk together the reserved chilled evaporated milk and vanilla until slightly thickened. Transfer this to the egg mixture and whisk for a few minutes more, until frothy. Refrigerate for 4 to 24 hours. If the eggs begin to coagulate, you can strain the mixture to remove the solids. Top with ground nutmeg before serving. You may substitute 1/2 cup of rum or brandy for vanilla. Makes 12 servings.
