Tag Archives: dinner

Healthy Dinner Southwestern Goulash

Last night, I was excited to make a meal I knew would be healthy and fast.  It literally took at the most a half hour to prepare and make.  There aren’t very many ingredients required for the recipe, but I did tweak a few things which is of course optional.  We had extra for leftovers and they still were good the next day, so you’ll have something for a healthy lunch too!

Ingredients:
1 cup uncooked macaroni noodles (I used whole wheat for added health benefits)
1 lb. lean ground beef (I chose to use ground turkey and my husband didn’t know the difference)
1 medium onion, chopped
1 can (28 ounces) diced tomatoes, undrained (I like Rotel with the added chilies)
2/3 cup frozen corn
1 can (8 ounces) tomato sauce
1 can (4 ounces) chopped green chilies
1/2 tsp. ground cumin
1/2 tsp. black pepper
1/4 tsp. salt
1/4 cup fresh minced cilantro
Optional:
1 can black beans, rinsed and drained
salsa
cayenne pepper, to taste

Directions
1. Cook macaroni according to package directions. 

Meanwhile, in a dutch oven or soup pot, cook beef or turkey with the onion until meat is no longer pink, then drain the liquid remaining.  Stir in the tomatoes, corn, tomato sauce, chilies, cumin, pepper and salt.  This is where you would add about a half cup of salsa, black beans and the cayenne pepper as well.  Bring to a boil.  Reduce heat, simmer uncovered for 3-4 minutes.

Noodles cooking, beef mixture simmering

2. Drain macaroni, add to meat mixture.  Stir in cilantro and heat through.

This was such a breeze to make.  I got the recipe from my Taste of Home cookbook, which I LOVE!  There is a section devoted to healthy, 30 minute meals and the nutrition information is included (see below).  Now, before you serve the dish, taste it to see if there it’s missing something.  You might prefer it on the spicier side or vice versa.  This is very versatile so you couldn’t go wrong adding to it.  I find it to be perfect for busy, hectic evenings and it will definitely remain on my recipe rotation!  Enjoy!

The nutrition facts for this particular recipe (without my optional ingredients) are:

Serving: 1 1/3 cups = 224 calories, 6 grams fat (2 saturated), 24 grams carbs, 4 grams fiber, 19 grams protein

This may look sketchy, but I promise it's tasty!

Lighter Everyday Mac and Cheese

I was looking for a healthy version of a favorite comfort food that I could make for dinner and not feel guilty about chowing down on a bowl.  I haven’t tried this yet, but it will be tonight’s dinner of choice.  I’ll be using whole wheat elbow noodles and may end up adding some ground flax for added nutrition.

Lighter Mac and Cheese

Lighter Mac and Cheese

 

Everyday Macaroni and Cheese
Serves 5

According to the recipe, don’t be tempted to use either preshredded or nonfat cheddar cheese in this dish—the texture and flavor of the mac and cheese will suffer substantially. For best results, choose a low-fat cheddar cheese that is sold in block form and has roughly 50 percent of the fat and calories of regular cheese (we like Cabot brand).

Salt
1/2 pound elbow macaroni (about 2 cups)
1 (12-ounce) can reduced-fat evaporated milk
3/4 cup 2 percent milk
1/4 teaspoon dry mustard
1/8 teaspoon garlic powder or celery salt (optional)
Pinch cayenne
2 teaspoons cornstarch
8 ounces 50 percent light cheddar cheese, grated (about 2 cups)

1. Bring 2 1/2 quarts water to boil in a large saucepan. Stir in 2 teaspoons salt and the macaroni; cook until the pasta is completely cooked and tender, about 5 minutes. Drain the pasta and leave it in the colander; set aside.
2. Add the evaporated milk, 1/2 cup of the 2 percent milk, mustard, garlic powder (if using), cayenne, and 1/2 teaspoon salt to the now-empty saucepan. Bring the mixture to a boil, then reduce to a simmer. Whisk the cornstarch and remaining 1/4 cup milk together, then whisk it into the simmering mixture. Continue to simmer, whisking constantly, until the sauce has thickened and is smooth, about 2 minutes.
3. Off the heat, gradually whisk in the cheddar until melted and smooth. Stir in the macaroni, and let the macaroni and cheese sit off the heat until the sauce has thickened slightly, 2 to 5 minutes, before serving.

Per serving: Cal 360; Fat 10 g; Sat fat 6 g; Chol 40 mg; Carb 45 g; Protein 24 g; Fiber 1 g; Sodium 720 mg

Variation: Everyday Macaroni and Cheese with Ham and Peas

Follow the recipe for Everyday Macaroni and Cheese, adding 2 ounces deli-style baked ham, cut into 1/3-inch pieces, and 3/4 cup frozen peas with the macaroni in step 3.

Per serving: Cal 390; Fat 10 g; Sat fat 6 g; Chol 45 mg; Carb 49 g; Protein 28 g; Fiber 3 g; Sodium 880 mg.

Thanks to the Early Show website for this recipe!

Make It Through the Holidays Without Gaining a Pound

Healthy Holidays

 

Healthy Holidays!

How do people make it to January without weighing 10 pounds more than they did before the festivities began? Here are a few tips that I plan on putting into practice myself and you may want to as well!

Eat! Yes, eat breakfast, have healthy snacks readily available and always, always, always… Eat before going to a holiday party. Don’t feast, but have a light meal so you don’t show up starving and ready to polish off that cheese dip.

Don’t worry about saving room for dessert because half the time it’s not a diet friendly dessert anyways! Instead, fill your plate with a lot of healthy lean meat and veggies. For example, this would be turkey breast without skin and salad. Eat the healthy stuff first, then have a tiny sample of one or two other things you can’t live without.

When it comes time for dessert… If you must have it – split it with someone! Or better yet, bake your own healthy dessert and bring it to share! Then you are being healthy and a good guest! (See recipe for Baby Tiramisu at end of article)

Another tip? Don’t fill up on alcohol! Its a calorie black hole and may also have a lot of sugar. Plus you end up snacking in the process. Better to have one glass of wine or one light beer. Avoid margaritas and pina coladas unless you plan on skipping that piece of pecan pie!

And of course… Keep moving! No slacking on exercise! Try to get in something everyday! Shoot for 20-30 minutes. If you can’t go long – go hard!

Baby Tiramisu

Baby Tiramisu
Thanks to EatingWell for this recipe!

6 servings | Active Time: 15 minutes | Total Time: 45

Ingredients

1/2 cup nonfat ricotta cheese, (4 ounces)

2 tablespoons confectioners’ sugar

1/2 teaspoon vanilla extract

1/8 teaspoon ground cinnamon

12 ladyfingers, (about 1 3/4 ounces)

4 tablespoons brewed espresso, or strong coffee, divided

2 tablespoons bittersweet chocolate chips, melted (see Tip)

Preparation

Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.

Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

Tips & Notes

Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

Nutrition
Per serving:

107 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 18 g carbohydrates; 3 g protein; 0 g fiber; 125 mg sodium; 29 mg potassium.

1 Carbohydrate Serving