Eating Healthy Blog

Heart Healthy Vegetarian Spaghetti Sauce

Published February 10, 2014

This vegetarian spaghetti sauce is very tasty and good for your heart! Makes 6 servings Serving Size: 3/4 cup Ingredients 2 Tbsp olive oil 2 small onions, chopped 3 cloves garlic, chopped 11/4 cups zucchini, sliced 1 Tbsp oregano, dried 1 Tbsp basil, dried 1 8 oz can tomato sauce 1 6 oz can tomato paste* 2 medium tomatoes, chopped 1 cup water Directions In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti. Nutritional Facts Calories 105 Total Fat 5g Saturated Fat 1g...

Read full post »

Heart Healthy Chicken Salad

Published February 3, 2014

This chicken salad recipe is a tasty, heart healthy meal. Makes 5 servings Serving Size: 3/4 cup Ingredients 3 1/4 cups chicken breast, cooked, cubed, and skinless 1/4 cup celery, chopped 1 Tbsp lemon juice 1/2 tsp onion powder 1/8 tsp salt* 3 Tbsp mayonnaise, low-fat Directions Bake chicken, cut into cubes, and refrigerate. In a large bowl combine rest of ingredients, add chilled chicken and mix well. Per Serving: Calories 176 Total Fat 6g Saturated Fat  2g Cholesterol 77mg Sodium 179 mg Protein 27g Carbohydrate 2g Calcium 16mg Magnesium 25mg Potassium 236mg Fiber 0g * To reduce ...

Read full post »

Beef and Bean Chili

Published January 28, 2014

Adding beans to this meat chili helps to lower the fat and cholesterol in each serving. Ingredients 2 lb lean beef stew meat (trimmed of fat), cut in 1-inch cubes 3 Tbsp vegetable oil 2 C water 2 tsp minced garlic 1 large onion, finely chopped 1 Tbsp flour 2 tsp chili powder 1 green pepper, chopped 2 lb tomatoes, chopped (3 C) 1 Tbsp oregano 1 tsp cumin 2 C canned kidney beans* Directions Brown meat in a large skillet with half of vegetable oil. Add water. Simmer covered for 1 hour until meat is tender. Heat remaining vegetable oil in second skillet. Add garlic and onion and cook over low heat until onion i...

Read full post »

Southwestern Chicken

Published January 20, 2014

Serve this spicy dish with warm corn tortillas and wedges of ice-cold watermelon. You can adjust the heat level by cutting back on the jalapeño and chili powder. Ingredients 1 1/2 cups orange, red, or yellow bell pepper strips, or a combination 2 teaspoons seeded and minced fresh jalapeño 1/2 cup diagonally sliced green onions 1/3 cup all-purpose flour 1 1/2 tablespoons chili powder and 1 teaspoon chili powder, divided use 1/4 teaspoon pepper and 1/4 teaspoon pepper, divided use 1/4 teaspoon salt 6 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness ...

Read full post »

Guiltless Banana Pudding

Published January 13, 2014

It’s so rich tasting and creamy that you’ll wonder how this revised favorite can be guiltless. Ingredients 1 cup fat-free milk 1 1-ounce package fat-free, sugar-free vanilla instant pudding mix 8 ounces fat-free frozen whipped topping, thawed in refrigerator 2/3 cup fat-free sweetened condensed milk 2 tablespoons plus 1 teaspoon fresh lemon juice, or to taste 20 low-fat vanilla wafers, whole or crushed 2 medium bananas, thinly sliced Cooking Instructions In large mixing bowl, whisk or beat the fat-free milk and pudding mix until thickened. Fold in the whipped topping, milk, and lemon juice. Layer half the vanilla...

Read full post »

Pot Roast Ratatouille and Pasta

Published January 8, 2014

Ingredients Olive oil spray 1 1 1/2-pound eye-of-round roast, all visible fat discarded 1/2 teaspoon salt-free all-purpose seasoning blend 1/4 teaspoon pepper 1 10.75-ounce can tomato puree 10 ounces eggplant, chopped 2 medium zucchini, sliced 5 medium Italian plum (Roma) tomatoes, chopped 1 large onion, chopped 2 medium ribs of celery, sliced 1 teaspoon dried oregano or Italian seasoning, crumbled 1 medium garlic clove, minced 1 medium dried bay leaf 1/4 teaspoon dried basil, crumbled 8 ounces dried whole-grain pasta Cooking Instructions Preheat the oven to 350°F. Lightly spray a Dutch oven with olive ...

Read full post »

Gluten Free Pizza Biscuits

Published January 7, 2014

Do you have food allergies in your life? This recipe is a quick and easy alternative to pizza, that has the possibilities of being frozen and reheated. Prep time: 10 mins Cook time: 12 mins Total time: 22 mins Serves: 18 biscuits Ingredients Gluten Free Bisquick (prepared following biscuit instructions on box) Shredded Mozzarella cheese Sauce Pizza Toppings (pepperoni, olives, peppers, etc) Directions Preheat oven to 400 degrees F In a bowl mix together the gluten free biscuit dough by following the instructions on the gluten free bisquick package. Line a cupcake pan with paper liners and fill each ½ full with the...

Read full post »

Shaker-Style Smoked Chicken Thighs

Published September 30, 2013

Based on a recipe of the Shakers, this marinade derives its flavor from a hefty jolt of cider vinegar and lots of chopped shallots. Apple-wood chips are our first choice for smoking, but maple and hickory impart great flavor as well. Makes: 4 servings Active Time: 40 minutes Total Time: 1 hour Ingredients 1/2 cup cider vinegar 1/4 cup extra-virgin olive oil 3/4 teaspoon kosher salt 1/4 cup chopped shallot, (about 2 medium) 2 cloves garlic, chopped 2 pounds boneless, skinless chicken thighs, trimmed of fat 1 cup wood chips, such as apple or hickory, in a foil pouch Preparation Whisk vinegar, oil and sal...

Read full post »

White Bean and Turkey Chili

Published September 9, 2013

When the temperature starts to drop, a warm bowl of this hearty chili does just the trick to put you in the football mood. Transfer the chili to your tailgate in a slow–cooker and keep it warm in there throughout the day. Substituted chopped cooked chicken for the turkey, if desired. Nutritional Information Calories: 286 Calories from fat: 19% Fat: 6g Saturated fat: 1.2g Monounsaturated fat: 2.1g Polyunsaturated fat: 1.6g Protein: 32.4g Carbohydrate: 24.3g Fiber: 5.5g Cholesterol: 85mg Iron: 4.8mg Sodium: 435mg Calcium: 105mg Ingredients 1 tablespoon canola oil $ 2 cups diced yellow onion (about 2 mediu...

Read full post »

Buffalo Chicken Bites

Published August 26, 2013

Football season is officially upon us, and what goes better with a football game than Wings!?!At just 45 calories a ‘bite’ you can serve these appetizers with confidence knowing that they are guaranteed to be crowd pleasers, without throwing off your whole day! Ingredients 1 cup Chicken, cooked and shredded 1/4 cup Hot sauce 1/2 cup Mozzarella cheese, grated 4 oz Fat free cream cheese, microwaved 30 seconds to soften 1/4 tsp Garlic powder 1/4 tsp Onion powder 24 Wonton wrappers Optional: Additional mozzarella cheese for topping Nutrition Breakdown 24 Servings (1 per serving) 45 Calories per Serving 1 g Fat 5...

Read full post »