Eat Smart, Move More North Carolina http://myeatsmartmovemore.com/WordPress Healthy Recipes for Eating Smart Tue, 01 May 2012 13:13:36 +0000 en hourly 1 http://wordpress.org/?v=3.1.3 Pork Carnitas http://myeatsmartmovemore.com/WordPress/2012/04/23/pork-carnitas/ http://myeatsmartmovemore.com/WordPress/2012/04/23/pork-carnitas/#comments Mon, 23 Apr 2012 15:52:56 +0000 Eat Smart, Move More NC http://myeatsmartmovemore.com/WordPress/?p=920 Continue reading →]]>

Ingredients

  • Ingredients
  • 1 pound pork country style ribs, lean, all fat removed
  • Ground pepper
  • 3 cloves garlic, cut into slivers
  • 1 tablespoon adobo seasoning
  • 1/2 cup 99% fat free chicken broth
  • 1 chipotle pepper in adobo sauce
  • 1 bay leaf
  • 12 flour tortillas (taco size), warmed
  • 1 cup mango, diced
  • 1 (15-ounce) can of black beans, drained, rinsed
  • 1 avocado, diced

Instructions

  1. Season pork with pepper. In a medium sauté pan, brown pork on all sides over medium-high heat for about 5-10 minutes. Remove from heat and allow to cool.
  2. Using a sharp knife, cut small holes in the pork. Insert garlic slivers into the pork.
  3. Pour chicken broth into slow cooker. Add bay leaf and chipotle pepper.
  4. Season pork with adobo seasoning. Add pork to slow cooker. Cover and cook on low for 8 hours.
  5. After 8 hours, remove pork from slow cooker and place on a plate. Remove and discard bay leaf. Shred pork using two forks. Return pork to slow cooker and mix with remaining juices. Add additional cumin if desired.
  6. Divide pork among warmed tortillas. Top with mango, black beans and avocado. Serve.

Nutrition Information

(Per Serving) Serving size: two tortillas with pork and toppings; Calories: 520; Total Fat: 15g (Saturated Fat: 3g); Cholesterol: 55mg; Sodium: 700mg; Total Carbohydrate: 66g; Dietary Fiber: 5g; Protein: 29g

Number of servings (yield): 6

 

]]> http://myeatsmartmovemore.com/WordPress/2012/04/23/pork-carnitas/feed/ 0 Adobo Seasoning http://myeatsmartmovemore.com/WordPress/2012/04/23/adobo-seasoning/ http://myeatsmartmovemore.com/WordPress/2012/04/23/adobo-seasoning/#comments Mon, 23 Apr 2012 15:31:46 +0000 Eat Smart, Move More NC http://myeatsmartmovemore.com/WordPress/?p=923

Ingredients

  • 3 tablespoons onion powder
  • 3 tablespoons garlic powder
  • 3 tablespoons ground black pepper
  • 1 1/2 teaspoons dried Mexican oregano
  • 2 teaspoons ground cumin

Instructions

  1. Mix all spices well to combine.
  2. Store in an airtight container.

 

]]> http://myeatsmartmovemore.com/WordPress/2012/04/23/adobo-seasoning/feed/ 0 Spring Strawberry Salad http://myeatsmartmovemore.com/WordPress/2012/04/02/spring-strawberry-salad/ http://myeatsmartmovemore.com/WordPress/2012/04/02/spring-strawberry-salad/#comments Mon, 02 Apr 2012 13:55:10 +0000 Eat Smart, Move More NC http://myeatsmartmovemore.com/WordPress/?p=915 Continue reading →]]>

Ingredients

  • 1 tablespoon pure maple syrup or brown sugar
  • 2 tablespoons red-wine vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 3 cups baby spinach
  • 3 cups spring salad mix
  • 2 grilled chicken breasts, diced
  • 2 1/2 cups sliced fresh strawberries
  • 1/3 cup fresh chives, cut into 2-inch pieces
  • 1/2 cup chopped pecans, toasted
  • 1/4 cup crumbled goat cheese

Instructions

  1. Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl.
  2. Add spinach, watercress, strawberries and chives; toss to coat.
  3. Divide the salad mix among 4 plates; top with chicken, pecans and goat cheese.
  4. Serve.

Nutrition Information

(Per Serving) Serving size: about 1 1/2 cups each; Calories: 290; Total Fat: 18g (Saturated Fat: 3.5g); Cholesterol: 40mg; Sodium: 270mg; Total Carbohydrate: 17g; Dietary Fiber: 5g; Protein: 19g

Number of servings (yield): 4

 

]]> http://myeatsmartmovemore.com/WordPress/2012/04/02/spring-strawberry-salad/feed/ 1 White Chili http://myeatsmartmovemore.com/WordPress/2012/03/05/white-chili/ http://myeatsmartmovemore.com/WordPress/2012/03/05/white-chili/#comments Mon, 05 Mar 2012 15:40:49 +0000 Eat Smart, Move More NC http://myeatsmartmovemore.com/WordPress/?p=909 Continue reading →]]>

Ingredients

  • 1 tablespoon vegetable oil
  • 2 medium onions, chopped (approximately 1 cup)
  • 2 cloves garlic, finely chopped
  • 3 cups low-sodium chicken broth
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon hot sauce
  • 1 (11-ounce) can no-salt-added corn, drained
  • 1 (15-ounce) can great northern beans, drained and rinsed
  • 1 (15-ounce) can butter beans or chickpeas, drained and rinsed
  • 2 cups cooked chicken breast, chopped

Instructions

  1. Heat oil in large pan or Dutch oven over medium heat. Cook onions and garlic in oil until onions are tender.
  2. Add next 9 ingredients (chicken broth through butter beans). Bring to a boil; reduce heat and simmer uncovered for 20 minutes.
  3. Stir in chicken; simmer until hot.

Nutrition Information

(Per Serving) Calories: 180; Total Fat: 4g (Saturated Fat: 1g); Cholesterol: 30mg; Sodium: 460mg; Total Carbohydrate: 23g; Dietary Fiber: 6g; Protein: 19g

Number of servings (yield): 8

 

]]> http://myeatsmartmovemore.com/WordPress/2012/03/05/white-chili/feed/ 2 Chicken with Sundried Tomatoes and Mushrooms http://myeatsmartmovemore.com/WordPress/2012/02/01/chicken-with-sundried-tomatoes-and-mushrooms/ http://myeatsmartmovemore.com/WordPress/2012/02/01/chicken-with-sundried-tomatoes-and-mushrooms/#comments Wed, 01 Feb 2012 14:39:35 +0000 Eat Smart, Move More NC http://myeatsmartmovemore.com/WordPress/?p=903 Continue reading →]]>

Ingredients

  • 4 teaspoons olive oil
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups pre-sliced mushrooms
  • 1/3 cup finely chopped shallots
  • 3/4 cup fat-free, low sodium chicken broth
  • 1/4 cup sun-dried tomatoes
  • 1/4 cup dry white wine
  • 1 tablespoon chopped fresh parsley

Instructions

  1. Heat 2 teaspoons olive oil in a large nonstick pan over medium-high heat.
  2. Sprinkle chicken with salt and pepper. Add chicken to pan; cook approximately 4 minutes on each side, until done. Remove chicken from pan and keep warm.
  3. Reduce heat to medium. Add 2 teaspoons olive oil, mushrooms and shallots to the pan; cook for 2 minutes, stirring frequently.
  4. Stir in broth, sun-dried tomatoes and wine; cook for 1 minute. Spoon sauce over chicken; sprinkle with parsley and serve.

Nutrition Information

(Per Serving) Serving size: 1 chicken breast half and 1/2 cup sauce; Calories: 200; Total Fat: 6g (Saturated Fat: 1g); Cholesterol: 65mg; Sodium: 200mg; Total Carbohydrate: 8g; Dietary Fiber: 1.5g; Protein: 30g

Number of servings (yield): 4

 

]]> http://myeatsmartmovemore.com/WordPress/2012/02/01/chicken-with-sundried-tomatoes-and-mushrooms/feed/ 0 Lentil Salad http://myeatsmartmovemore.com/WordPress/2011/12/22/lentil-salad/ http://myeatsmartmovemore.com/WordPress/2011/12/22/lentil-salad/#comments Thu, 22 Dec 2011 19:46:34 +0000 Eat Smart, Move More NC http://myeatsmartmovemore.com/WordPress/?p=893 Continue reading →]]>

Ingredients

  • 1 cup dried lentils, sorted
  • 1/2 cup crumbled feta cheese, reduced-fat
  • 1 tablespoons extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 cup cherry tomatoes, halved
  • 2 green onions, finely chopped
  • Salt and pepper to taste

Instructions

  1. Rinse sorted lentils and place in a large saucepan. Cover with cold water and bring to a boil. Lower heat and simmer until lentils are soft (approximately 30 minutes). Drain lentils and set aside to cool.
  2. When lentils have cooled, toss together with the remaining ingredients and place in a refrigerator for approximately 30 minutes to chill.
  3. Serve.

Nutrition Information

(Per Serving) Calories: 140; Total Fat: 6g (Saturated Fat: 2g); Cholesterol: 5mg; Sodium: 240mg; Total Carbohydrate: 14g; Dietary Fiber: 5g; Protein: 9g

Number of servings (yield): 4

 

]]> http://myeatsmartmovemore.com/WordPress/2011/12/22/lentil-salad/feed/ 0 Cherry Scones http://myeatsmartmovemore.com/WordPress/2011/12/21/cherry-scones/ http://myeatsmartmovemore.com/WordPress/2011/12/21/cherry-scones/#comments Wed, 21 Dec 2011 21:28:46 +0000 Eat Smart, Move More NC http://myeatsmartmovemore.com/WordPress/?p=891 Continue reading →]]>

Ingredients

  • Vegetable oil spray
  • 2 cups all-purpose flour
  • 1/4 cup firmly packed dark brown sugar
  • 1/4 cup stick margarine, made with corn oil
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg or allspice
  • 1/8 teaspoon salt
  • 1/2 cup dried cherries, dried cranberries or dried currants
  • 3/4 cup low-fat buttermilk
  • 2 tablespoons molasses or light treacle (golden syrup)
  • All-purpose flour for rolling out dough
  • 1 tablespoon fat-free milk
  • 1 teaspoon sugar

Instructions

  1. Preheat the oven to 425F. Lightly spray a baking sheet with vegetable oil spray.
  2. In a food processor, process the flour, brown sugar, margarine, baking powder, baking soda, cinnamon, nutmeg, and salt until the margarine is evenly distributed in the mixture. Pour into a large bowl. Stir in the dried fruit.
  3. In a small bowl, whisk together the buttermilk and molasses. Add to the flour mixture, stirring just until moistened. Lightly flour a flat surface. Turn the dough out onto the surface. Pat into an 8 or 9 inch circle. Cut into 8 wedges. Place the wedges 2 inches apart on the baking sheet. Brush the wedges with the milk and sprinkle with the sugar.
  4. Bake for 15 minutes, or until brown. Transfer to plates.

Nutrition Information

(Per Serving) Serving Size: 1 scone; Calories: 246; Total Fat: 6.0g; (Saturated Fat 1.0g); Cholesterol: 1mg; Sodium: 312mg; Carbohydrate: 43g; Sugars: 15g; Dietary Fiber: 1g; Protein: 5g

Number of servings (yield): 8

 

]]> http://myeatsmartmovemore.com/WordPress/2011/12/21/cherry-scones/feed/ 0 Sweet Potato Quick Bread http://myeatsmartmovemore.com/WordPress/2011/12/21/sweet-potato-quick-bread/ http://myeatsmartmovemore.com/WordPress/2011/12/21/sweet-potato-quick-bread/#comments Wed, 21 Dec 2011 21:20:41 +0000 Eat Smart, Move More NC http://myeatsmartmovemore.com/WordPress/?p=887 Continue reading →]]>

Submitted by Karen F.

Ingredients

  • 2 cups baking mix, low-fat
  • 3/4 cups brown sugar
  • 1/2 cup quick oats
  • 1 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 cup cooked sweet potato
  • 1/2 cup milk
  • 2 eggs
  • 1/4 cup applesauce
  • 1/4 cup walnuts, chopped

Instructions

  1. Preheat oven to 350F.
  2. Mix all ingredients together until just moistened, being careful not to over stir.
  3. Pour batter into a 5 x 9 greased and floured pan loaf pan.
  4. Bake at 350F for 45 – 60 minutes, or until toothpick inserted into center of bread comes out clean.

Nutrition Information

(Per Serving) Serving size: 91g; Calories: 200; Total Fat: 4g; (Saturated Fat: 0.5 g); Cholesterol: 35mg; Sodium: 260mg; Total Carbohydrates: 37g; Dietary Fiber: 2g; Sugars: 17g; Protein: 4g

Number of servings (yield): 12

 

]]> http://myeatsmartmovemore.com/WordPress/2011/12/21/sweet-potato-quick-bread/feed/ 0 Corn Soup with Roasted Peppers http://myeatsmartmovemore.com/WordPress/2011/12/21/corn-soup-with-roasted-peppers/ http://myeatsmartmovemore.com/WordPress/2011/12/21/corn-soup-with-roasted-peppers/#comments Wed, 21 Dec 2011 21:11:58 +0000 Eat Smart, Move More NC http://myeatsmartmovemore.com/WordPress/?p=885 Continue reading →]]>

Ingredients

  • 2 cups fat-free, low-sodium chicken broth
  • 2 cups fresh, frozen, or canned no-salt-added whole-kernel corn, rinsed and drained if canned
  • 1 medium onion, chopped
  • 2 cups fat-free milk
  • 1 Anaheim pepper, roasted, peeled, seeded, and finely chopped
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper (white preferred)
  • 1/2 cup all-purpose flour
  • 1/2 cup water
  • 1/4 cup shredded reduced-fat Monterrey Jack cheese
  • 1 tablespoon snipped fresh cilantro

Instructions

  1. In a stockpot, stir together the broth, corn, and onion. Bring to a boil over high heat. Reduce the heat and simmer for 10 minutes.
  2. Stir in the milk, Anaheim pepper, salt, and pepper.
  3. In a small bowl, whisk together the flour and water. Whisk into the soup. Increase the heat to medium and bring to a simmer.
  4. Reduce the heat and simmer until thickened as desired.
  5. Add the Monterrey Jack and cilantro, stirring until the cheese has melted.
  6. Ladle into soup bowls.

Nutrition Information

(Per serving) Serving size: 1 cup; Calories: 138; Total Fat: 1.5g; (Saturated Fat: 0.5g); Cholesterol: 4mg); Sodium: 288mg; Carbohydrates: 24g; Sugars: 7g; Dietary Fiber: 2g; Protein: 8g

Tip:

To roast peppers, cut a small slit near each stem so the steam will be released. Put the peppers on a broiler pan lightly sprayed with vegetable oil spray. Broil 3 to 4 inches from the heat for 1 to 2 minutes per side, or until blackened. Do not overcook. Let stand sealed in an airtight plastic bag for at least 15 minutes. Remove the charred skins. Discard the stems, membranes and seeds. Rinse the peppers in cold water to remove any charred bits.

Number of servings (yield): 6

 

]]> http://myeatsmartmovemore.com/WordPress/2011/12/21/corn-soup-with-roasted-peppers/feed/ 0 Healthy Chicken Fingers http://myeatsmartmovemore.com/WordPress/2011/12/14/healthy-chicken-fingers/ http://myeatsmartmovemore.com/WordPress/2011/12/14/healthy-chicken-fingers/#comments Wed, 14 Dec 2011 19:30:00 +0000 Eat Smart, Move More NC http://myeatsmartmovemore.com/WordPress/?p=876 Continue reading →]]>

Ingredients

  • 12 ounces skinless, boneless chicken-breast halves
  • 1 egg, slightly beaten
  • 1 tablespoon honey
  • 1 teaspoon prepared mustard
  • 2 cups cornflakes, finely crushed
  • Dash of black pepper

Instructions

  1. Preheat oven to 450F.
  2. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard.
  3. In another dish, stir together cornflake crumbs and pepper.
  4. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.
  5. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Nutrition Information

(Per Serving) Serving Size: Calories: 212; Total Fat: 3g; (Saturated Fat: 1g); Carbohydrate: 23g, Dietary Fiber: 0g; Protein: 23g

Variations

Healthy Dipping Sauces

Ditch the typical ranch dressing and stir up one of these lower-calorie sauces. 1/4 cup Dijon mustard + 1 teaspoon honey = Homemade Honey Mustard 1/4 cup ketchup + pinch chili powder = Ketchup with a Kick 1/2 cup low-fat sour cream + fresh lime + fresh cilantro = Sour Cream with a Twist 1/2 cup low-fat mayo + 1 teaspoon dried dill + 1 teaspoon garlic powder = Spicy Mayo

Number of servings (yield): 4

 

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