FOOD FOR THOUGHT. Eating for a Healthier You

Transcription

1 FOOD FOR THOUGHT Eating for a Heathier You

2 Sma changes in your eating habits can make a big difference when it comes to your heath. Caroinas HeathCare System is on a journey to hep you think a itte differenty about getting (and staying) heathy, one sma change at a time. First up, this coection of nutritious, deicious and EASY meas you can enjoy with famiy and friends. See how sma changes to some of your favorite recipes can hep you on the road to a heathier YOU. Recipes provided by teammates at Caroinas HeathCare System

3 B R E A K F A S T Nut and Fruit Breakfast Bites 1/3 cup ight tub spread or margarine 1/3 cup Spenda 1/4 cup honey 1/2 tsp. ground cinnamon 1 1/4 cups dried mixed fruit (raisins, appes and cranberries) 1 cup uncooked quick oats 1 3/4 cups uncooked od-fashioned oats, coarsey crushed 1/4 cup chopped wanuts Combine margarine, Spenda and honey in a saucepan. Cook over medium heat, stirring constanty, unti mixture comes to a boi; boi for 1 minute. Remove from heat, and add remaining ingredients. Press mixture into bottom of 9-inch square baking pan coated with cooking spray. Aow to coo and cut into 16 pieces. Store in covered container in refrigerator. 16 bites 1 STARCH, 1 FRUIT, 1/2 FAT CALS 143; PROTEIN 2.3g; CARBS 25g; FIBER 2.2g; TOT FAT 4.3g; SAT FAT 1g; SODIUM 46mg

4 B R E A K F A S T Smoothie Two-Minute 1 banana 2 T. Spenda (or honey) 1 cup pain ow-fat yogurt 1 to 2 cups frozen strawberries (or other berries, as preferred) 1 cup skim or soy mik (or orange juice) Pour a ingredients into a bender and bend unti smooth. Stir as needed to fuy bend fruit, and add a bit more iquid to keep smooth. Pour into two gasses. Freeze extra for a ater. Variations: Pina Coada Use pineappe, cantaoupe, frozen banana and orange juice. Summer Smoothie Use watermeon, cantaoupe, frozen banana and orange juice. More protein/fiber Add pasteurized egg product, ground fax seed, wheat germ or protein powder. 2 Exchanges or food group servings (with skim mik): 1 1/2 FRUIT, 1 1/4 DAIRY CALS 215; PROTEIN 12g; CARBS 39g; FIBER 3.3g; TOT FAT 2.2g; SAT FAT 1.3g; SODIUM 153mg

5

6 L U N C H Heart-Heathy Rotisserie Chicken Saad 1 whoe rotisserie chicken 1/2 cup seedess grapes (cut in haves) 1/2 cup chopped onions 1/2 cup chopped ceery 1/2 cup chopped pecans 1 cup ight mayonnaise Pu the chicken meat from the bone and chop into bite-sized pieces. Add a of the ingredients, combine and enjoy! 10 2 FAT, 3 LEAN MEAT CALS 290; PROTEIN 19g; CARBS 6.4g; FIBER 0.9g; TOT FAT 21.4g; SAT FAT 2.9g; SODIUM 259mg

7 L U N C H Baby Greens Saad with Pears, Honey- Roasted Nuts and Shaved Parmesan 1/2 cup canned cranberry sauce (whoe berry or jeied) 2 T. red wine vinegar 2 T. water 1 T. oive oi 1 tsp. Dijon mustard 1/8 tsp. sat (or to taste) 8 cups baby mixed greens 3 medium ripe pears, cored and thiny siced (about 1 1/2 cups) 6 T. Parmesan cheese, shaved (use a vegetabe peeer) 6 T. amonds, wanuts or pecans, toasted In medium bow, whisk together cranberry sauce, vinegar, water, oi and mustard; season to taste with sat and pepper. Pace greens in arge serving bow. Add dressing, pears and nuts; toss to coat greens. Scatter shaved Parmesan on top. 6 1 FRUIT, 1 VEG, 1 1/2 FAT CALS 155; PROTEIN 5.3g; CARBS 20g; FIBER 4.1g; TOT FAT 7.3g; SAT FAT 1.5g; SODIUM 216mg

8 D I N N E R Crockpot Chicken Cacciatore 3 bs. bone-in chicken thighs, skin removed 14 oz. can diced tomatoes with Itaian seasoning 6 oz. can tomato paste 1/2 cup chicken broth 1 onion, siced 3 coves garic, minced 2 green be peppers, chopped 1/4 cup dry red wine 1/8 tsp. pepper 1/4 tsp. sat Pace a ingredients in a 4-quart sow cooker. Cover and cook on ow 6 to 8 hours, unti chicken is thoroughy cooked and tender. Serve with cooked pasta, if desired /2 VEG, 1/2 FAT, 3 LEAN MEAT CALS 234; PROTEIN 25.2g; CARBS 8g; FIBER 1.9g; TOT FAT 10g; SAT FAT 2.8g; SODIUM 430mg

9 D I N N E R Samon with Di-Mustard Sauce 2 T. fresh ime juice or fresh emon juice 1 T. honey 4 samon fiets (5 to 6 ounces each) 1/4 cup ight mayonnaise 1 T. Dijon mustard 1 T. chopped fresh di or 1 tsp. dry di weed Put ime juice and honey in gass baking dish or arge Zipoc bag and mix. Rinse samon; pat dry. Pace samon in juice; marinate 10 minutes to 1 hour, turning once. Combine mayonnaise, mustard and 1 T. di in sma bow. Preheat broier. Spray rack of broier with nonstick cooking spray. Remove samon from juice (discard juice marinade). Pace on rack. Broi, 4 inches from heat, 3 to 4 minutes on each side or unti samon fakes in center. Serve samon with sauce. Garnish with di sprigs, if desired. 4 1/2 STARCH, 1 1/2 FAT, 4 1/2 LEAN MEAT CALS 350; PROTEIN 31.1g; CARBS 7g; FIBER 0.1g; TOT FAT 21.1g; SAT FAT 4.6g; SODIUM 286mg

10 D I N N E R Garic Lime Shrimp Bag of arge, frozen shrimp (about 1 b.) 2 T. paprika 2 imes, cut into wedges 1/2 cup ime juice 3/4 cup minced garic (from the jar yes, the quantity is right!) 2 T. extra virgin oive oi Wooden skewers Cooked rice Thaw the shrimp (you can aso use fresh). Remove tais. Soak wooden skewers in water for 30 minutes to prevent charring on the gri. To make the marinade, sauté the minced garic in extra-virgin oive oi for about 5 minutes (or unti goden). Mix in paprika and ime juice with the garic. In a separate bow, toss shrimp with marinade. Pace in refrigerator and et marinate for at east 30 minutes. Pace shrimp on wooden skewers and discard marinade. Gri on each side unti pink (about 4 minutes on each side). Squeeze ime juice on shrimp. Garnish with ime wedges. Serve on a bed of rice. 5 1/2 STARCH, 1 1/2 FAT, 3 LEAN MEAT CALS 276; PROTEIN 19.1g; CARBS 14g; FIBER 1.6g; TOT FAT 11.2g; SAT FAT 1.1g; SODIUM 136mg

11

12 D I N N E R Fank Steak Southwestern 2 T. fresh ime juice 2 tsp. canoa oi 2 medium coves garic, crushed 2 tsp. chii powder 2 tsp. ground cumin 1/2 tsp. sat 1 b. raw ean fank steak, trimmed of fat 1 medium sweet red pepper, seeded and thiny siced (about 2/3 cup) 1 arge onion, thiny siced (about 2/3 cup) 2 T. ciantro, chopped In sma bow, combine ime juice, 1 1/2 tsp. oi, garic, chii powder, cumin and sat. Rub mixture over steak; wrap and refrigerate at east 6 hours or overnight. Preheat gri. Unwrap fank steak and gri over medium hot coas unti desired doneness; about 8 to 10 minutes per side for medium. Fank steak is best served pink in the midde; if cooked too ong, it gets tough. Aow meat to rest 5 minutes. Meanwhie, heat remaining 1/2 tsp. oi in arge nonstick skiet over medium-high heat; stir-fry pepper and onion unti tender-crisp. Thiny sice steak diagonay across grain and arrange on serving patter. Top with onion mixture and sprinke with ciantro. 4 ½ VEG, 3 1/2 LEAN MEAT CALS 204; PROTEIN 25.3g; CARBS 5g; FIBER 1.5g; TOT FAT 9g; SAT FAT 2.6g; SODIUM 370mg

13 D I N N E R Honey Lime Tuna 1/4 cup canoa oi 1 T. Od Bay seasoning 1 T. fresh ime juice 1 T. honey 2 T. fresh minced basi 1 b. tuna steak Combine oi, Od Bay, ime juice, honey and basi in arge Zipoc bag. Add tuna. Refrigerate 1 hour. Gri 8 to 10 minutes per inch of tuna thickness. Tuna shoud fake easiy with fork. 4 1 FAT, 4 LEAN MEAT CALS 264; PROTEIN 26.6g; CARBS 5g; FIBER 0.1g; TOT FAT 15.1g; SAT FAT 1.3g; SODIUM 492mg

14

15 D I N N E R Light and Easy Fettuccini Afredo 1 T. ight tub spread or margarine 1 T. minced garic 1 T. four 1 1/3 cups 1 percent mik 2 T. reduced-fat cream cheese 1 1/4 cups parmesan cheese, divided 1 b. fettuccini noodes, cooked a dente Freshy ground back pepper Fresh, chopped parsey 1/8 tsp. ground chipote pepper or Cajun seasoning (optiona) Gried chicken breast to make chicken fettuccini afredo (optiona) Sauté spread and garic over medium heat for 1 minute. Add four and stir 1 minute unti mixture becomes crumby. Graduay add mik, stirring constanty. Continue stirring mik unti sauce becomes thick and bubby, about 5 to 8 minutes. Add cream cheese and stir unti dissoved; cook without stirring for 2 minutes. Add 1 cup Parmesan cheese, and stir unti a cheese is meted and sauce is smooth. Pour sauce over hot fettuccini noodes. Add freshy ground back pepper, chopped parsey, Cajun seasoning and chicken, if desired. Toss noodes with sauce and seasonings. Garnish with 1/4 cup Parmesan cheese and additiona parsey /2 STARCH, 1 FAT, 1 LEAN MEAT CALS 304; PROTEIN 13.7g; CARBS 45g; FIBER 1.1g; TOT FAT 6.5g; SAT FAT 3.0g; SODIUM 232mg

16 D I N N E R Honey Mustard Pork Tenderoin 8 oz. baby carrots 12 tiny red potatoes, haved 1/3 cup honey mustard 2 T. oive oi 1/2 tsp. garic pepper 1/4 tsp. seasoned sat 16 oz. pork tenderoin Preheat oven to 425 degrees. Trim fat from pork tenderoin, and pace in shaow baking dish. In a covered pan, cook carrots and potatoes in boiing water for 2 minutes; drain and set aside. Make sauce in sma bow: mix honey mustard, oive oi, sat and garic pepper. Spread 1/2 of sauce on the pork. Toss vegetabes with remaining sauce. Spoon vegetabes over top of pork, and roast, uncovered, for 25 to 35 minutes. Pork shoud reach 160 degrees on meat thermometer. Stir veggies once whie cooking /2 STARCH, 1 VEG, 1 FAT, 3 LEAN MEAT CALS 338; PROTEIN 27.4g; CARBS 31g; FIBER 2.8g; TOT FAT 12.2g; SAT FAT 2.4g; SODIUM 383mg

17 S I D E D I S H E S Mock Fried Squash 1 to 2 yeow squash (about 1 1/2 cups siced) oz. box Jiffy corn muffin mix 1/2 cup skim mik Cooking spray Preheat oven to 350 degrees. Spray cookie sheet with cooking spray. Sice yeow squash into sices no thicker than 1/4 inch. Dip into mik then dip into corn muffin mix, tapping off excess mix. Pace coated squash fat on cookie sheet in one ayer. Spray top of squash ighty with cooking spray. Bake 15 minutes. Turn squash over, keeping in a singe ayer. Bake additiona 15 minutes. Serve immediatey. 4 1 STARCH, 1 VEG CALS 124; PROTEIN 3.4g; CARBS 27g; FIBER 1.4g; TOT FAT 0.1g; SAT FAT 0.0g; SODIUM 380mg

18 S I D E D I S H E S Aunt Goria s Greens 2 tsp. oive oi 1/2 onion, chopped (about 1/3 cup) 1/8 tsp. sat Approx. 1 cup water 1 arge bunch fresh coard greens, washed and chopped (about 7 cups) Heat oive oi over medium-high heat. Add chopped onion and a dash of sat. Sauté unti onions are browned. Add just enough water to cover the bottom of the pot. (1 cup wi be just enough to make steam). Add greens and stir with onion. Keep heat on medium-high, cover pot and cook for 8 to 10 minutes, stirring at east twice. Note: You can use any kind of greens in this recipe: mustard greens, turnip greens, kae. 4 1 VEG, 1/2 FAT CALS 44; PROTEIN 1.7g; CARBS 5g; FIBER 2.3g; TOT FAT 2.5g; SAT FAT 0.4g; SODIUM 85mg

19

20 D E S S E R T S Crustess Strawberry Pie 3 cups fresh strawberries 1 arge package sugar-free, cook-and-serve vania pudding mix 1 sma package sugar-free strawberry-favored geatin 2 cups water Rinse and hu strawberries. Distribute eveny in a 10-inch pie pan. In a medium saucepan, combine pudding mix, geatin mix and water. Stir we and bring to a fu boi. Pour mixture over strawberries and refrigerate for 4 to 6 hours. Top with ight or owfat frozen whipped topping prior to serving. 8 1 FRUIT CALS 50; PROTEIN 1.6g; CARBS 10g; FIBER 1.2g; TOT FAT 0.2g; SAT FAT 0.0g; SODIUM 189mg

21 D E S S E R T S Warm Banana Sundae 1 sma banana (about 3/4 cup siced) 2 tsp. cinnamon sugar 2 tsp. ight butter 1 scoop sugar-free frozen yogurt Pee and sice banana. Pace sices in microwave-safe dish. Sprinke with cinnamon sugar and dot with ight butter. Microwave on high 1 minute, unti butter is meted. Spoon over yogurt /2 STARCH, 1 1/2 FRUIT, 2 FAT CALS 272; PROTEIN 4.9g; CARBS 47g; FIBER 4.2g; TOT FAT 9.2g; SAT FAT 4.7g; SODIUM 132mg

22 Shopping Smarter When it comes to making heathy choices at the grocery store, being prepared is key. Make a ist, and stick to it. At the store, shop the perimeter. This is where you' find unprocessed foods: vegetabes, dairy and meats. Before you know it, your trips to the store wi become part of your heathy mea preparation routine. A Grocery List Worthy of Your Cart bueberries appes oranges cantaoupe avocado broccoi beets dark green eafy vegetabes sweet potatoes carrots wanuts amonds brown rice oatmea (not instant) raisins whoe grain bread pain Greek yogurt skim mik soy mik amond mik wid samon ean meats (chicken, turkey) oive oi canoa oi dried beans dried peas entis

23 EAT WELL, BE WELL What if our reationship with food took a turn for the better and eft us feeing empowered to make heathy choices? That s the kind of diet most of us crave. Inserting sma heathy habits into your daiy routine can reay make a difference in your effort to eat foods that are good for you and be heathier. Remember to consut your doctor before making changes in your daiy eating or exercise habits. Need a primary care doctor? We can hep. Ca or visit CaroinasHeathCare.org/myPCPappt

24