Eating Healthy Blog

Smoky Cola Jerky

Published June 11, 2012

Smoky Cola Jerky A treat for Father's Day...homemade jerky. Total Time: 4 hr 20 min Prep: 3 hr 15 min Cook: 1 hr 5 min Yield: 2 pounds jerky Ingredients 1 cup cola 1/3 cup soy sauce 1/3 cup rice vinegar (not seasoned) 1/4 cup honey Kosher salt 1 to 2 chipotle chiles in adobo sauce, coarsely chopped 1 teaspoon smoked paprika 1 teaspoon onion powder 2 pounds boneless beef sirloin (about 1 inch thick) Directions Bring the cola, soy sauce, vinegar, honey and 1 tablespoon salt to a simmer in a saucepan over medium heat. Cook, stirring, until reduced to 1 cup, about 12 minutes. Remove from the heat and s...

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Beta Blast Smoothie

Published June 4, 2012

All it takes to make the perfect smoothie is a blender, some crushed ice, and a few of your favorite foods. This smoothie is a muscle-rejuvenating, beta-carotene-filled, orange-colored wonder. Preparation Time: 5 minutes INGREDIENTS 3 small ice cubes 2 apricots (sliced and pitted) 1/2 papaya (frozen in chunks) 1/2 mango (frozen in chunks) 1/2 cup carrots, 1 tablespoon honey PREPARATION Add ingredients (except for honey) to blender in the order listed, then blend on high speed for 30 seconds. Add honey and blend a few seconds more. Serve in a frosted glass. Option: Add orange juice for a thinner consistency....

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Grilled Peppers

Published May 28, 2012

Here's a super easy recipe for grilling peppers that you can prepare ahead of time and not only tastes great, but adds a nice splash of color (red, green, yellow, orange, etc.) at your cookout. Rub 4 halved red bell peppers with olive oil. Grill, turning, until tender, 15 minutes. Transfer to a bowl, cover and let steam 10 minutes; peel off the skin. Whisk 3 tablespoons olive oil, 2 tablespoons each red wine vinegar, chopped scallions andparsley, 1 teaspoon finely chopped oregano and 1/2 teaspoonsalt. Drizzle over the peppers....

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Flank Steak Pinwheels

Published May 21, 2012

Flank Steak Pinwheels These festive wheels of steak, Boursin cheese, spinach and sun-dried tomatoes look fancy, but they're quite easy to make. For a party, arrange them on a platter atop a bed of spinach. Ingredients 2/3 cup sun-dried tomatoes, (not packed in oil) 2 cups boiling water 1 pound flank steak, trimmed of fat 1 clove garlic, minced 3 tablespoons light herbed cheese spread, such as Boursin (see Variation) 1 cup baby spinach 3/4 teaspoon kosher salt 1/2 teaspoon freshly ground pepper Preparation Preheat grill to high. Place sun-dried tomatoes in a bowl; pour boiling water over them and let steep unti...

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Pan Seared Atlantic Salmon

Published May 14, 2012

Pan Seared Atlantic Salmon - BMH Mediterranean Dining Series If you were unable to attend the Mediterranean dinner at BMH at the beginning of May, you can now enjoy the same meal at home.  The BMH Nutrition Services Dept has provided the recipe for the pan seared Atlantic salmon which was a huge success at the dinner. Ingredients 2 lbs of fresh wild or farm raised salmon cut into 6oz. pieces 1 bunch fresh dill Sea salt & pepper to taste 2 tsp chopped fresh thyme 1 tbls Cajun dry rub 2 tbls EVO 2 fresh whole lemons ½ cup fresh chopped parsley Season fish flesh side with sal...

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Tortellini Pepperoncini Salad

Published May 7, 2012

Tortellini Pepperoncini Salad With spicy peppers, sweet cherry tomatoes, earthy beans, and lots of fresh herbs, this well-balanced meatless recipe is a meal in itself. Just serve with a glass of iced tea. Ingredients 1 (9-ounce) package fresh cheese tortellini 2 cups halved cherry tomatoes 2 cups fresh spinach leaves, coarsely chopped 1/2 cup chopped pepperoncini peppers 6 tablespoons (1 1/2 ounces) preshredded fresh Parmesan cheese 1/4 cup capers 1/4 cup chopped fresh basil 1 (16-ounce) can navy beans 2 tablespoons fresh lemon juice 1 1/2 tablespoons extravirgin olive oil Preparation Cook pasta according to pac...

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San Francisco Seafood Stew

Published April 30, 2012

San Francisco Seafood Stew This recipe is from Chef Bobby Flay. His version uses generous portions of fresh shrimp, littleneck clams and snapper, quickly cooked in a tasty tomato broth spiked with wine. Ingredients 2 tablespoons extra-virgin olive oil 1 large shallot, thinly sliced 2 large garlic cloves, minced 1/2 cup dry white wine 1 1/2 cups chicken stock or low-sodium broth 1 cup bottled clam juice 1 cup drained, diced tomatoes (from a 15-ounce can) 2 thyme sprigs 1 bay leaf 1/2 teaspoon hot sauce, plus more for serving Salt and freshly ground pepper 2 dozen littleneck cla...

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Chipotle Grilled Chicken with Avocado Sandwich Recipe

Published April 23, 2012

Chipotle Grilled Chicken with Avocado Sandwich Recipe INGREDIENTS 3 Tbps olive oil 1 Tbsp lime juice 3 garlic cloves mashed 1 tsp ground cumin 1/2 teaspoon chipotle chile powder (less or more depending on how much heat you want) 1 pound boneless skinless chicken breasts (about 2 breast halves) Salt & pepper to taste 1/2 cup chopped fresh cilantro or parsley 4 small slices of Monterey Jack cheese 4 sets of whole grain or crusty sandwich rolls 1 avocado, peeled, seeded and sliced Iceberg or lettuce of preference Lite mayonnaise METHOD In a shallow bowl, stir together...

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Pizza Roll-Up Bento Lunch

Published April 16, 2012

Pizza Roll-Up Bento Lunch This easy pizza-inspired roll-up is a kid-pleaser. Make crunchy vegetables more appealing by selecting colorful varieties like orange and purple cauliflower—and don't forget the dip! Keep 'em smiling with watermelon cut into fun shapes with cookie cutters. Ingredients 1 8-inch whole-wheat flour tortilla 2 tablespoons prepared pizza sauce 12 leaves baby spinach 3 tablespoons shredded part-skim mozzarella 1/2 cup cucumber spears 1/2 cup cauliflower florets 2 tablespoons low-fat creamy dressing, such as ranch 1 cup small watermelon pieces 6 chocolate wafer cookies Preparation Place tortill...

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Veggie Egg Salad

Published April 9, 2012

Veggie Egg Salad Crunchy carrot, cucumber and scallions are a colorful addition to this vegetarian egg salad recipe. Pack it with some crunchy crackers and tomatoes for a healthy, light lunch. 4 servings, about 3/4 cup each Active Time: 25 minutes Total Time: 25 minutes Ingredients 3 tablespoons nonfat plain yogurt 3 tablespoons reduced-fat mayonnaise 1/4 teaspoon freshly ground pepper 1/8 teaspoon salt 8 hard-boiled eggs (see Tip) 1/2 cup finely chopped carrot 1/2 cup chopped cucumber, peeled and seeded if desired 1/4 cup sliced scallions Preparation Combine yogurt, mayonnaise, pepper and salt in a medium bo...

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