Eating Healthy Blog

Heart Healthy Spicy Baked Fish

Published February 17, 2014

This spicy baked fish recipe is very tasty and heart healthy. Makes 4 servings Serving Size: 1 piece (3 oz) Ingredients 1 pound salmon (or other fish) fillet 1 Tbsp olive oil 1 tsp spicy seasoning, salt-free Directions Preheat oven to 350 °F. Spray a casserole dish with cooking oil spray. Wash and dry fish. Place in dish. Mix oil and seasoning and drizzle over fish. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice. Nutritional Facts Calories 192 Total Fat 11g Saturated Fat 2g Cholesterol 63mg Sodium 50mg Protein 23g Carbohydrate <1g Calcium 18mg ...

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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...

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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 ...

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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...

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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 ...

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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...

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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 ...

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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...

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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...

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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...

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