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Grilled pineapple
Dec 20th
Dietitian’s tip: Pineapple is a good source of vitamin C. One-half cup pineapple provides 12 milligrams of vitamin C — about 20 percent of your daily need for vitamin C.
Serves 8
Ingredients
- For the marinade
1 tablespoon olive oil
1/4 teaspoon ground cloves
1 teaspoon ground cinnamon
2 tablespoons dark honey
1 tablespoon fresh lime juice
1 firm yet ripe pineapple
1 tablespoon dark rum (optional)
1 tablespoon grated lime zest
Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill).
To make the marinade, in a large bowl, combine the olive oil, cloves, cinnamon, honey and lime juice and whisk to blend. Set aside.
Cut off the crown of leaves and the base of the pineapple. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips. Cut off any remaining small brown “eyes” on the fruit. Stand the peeled pineapple upright and cut it in half lengthwise. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core.
Place the pineapple in the bowl with the marinade and stir to coat the pineapple.
Place on the grill and cook about 3 to 4 minutes, basting once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more minutes.
Remove the pineapple from the grill and place on a platter or individual serving plates. Brush with the rum, if using, and sprinkle with the lime zest. Serve hot or warm.
Nutritional Analysis
(per serving)
| Serving size: 1 wedge | |||
| Calories | 79 | Monounsaturated fat | 1 g |
| Protein | <1 g | Cholesterol | 0 mg |
| Carbohydrate | 15 g | Sodium | 1 mg |
| Total fat | 2 g | Fiber | 1 g |
| Saturated fat | <1 g | ||
Honey crusted chicken
Dec 20th
Dietitian’s tip: Never give honey to children younger than 1 year. Honey is a known source of bacterial spores that produce the bacterium Clostridium botulinum. This bacterium makes a toxin that can cause infant botulism — a form of food poisoning that affects a baby’s nervous system and can result in death.
Ingredients
- 8 saltine crackers, each about 2 inches square
1 teaspoon paprika
2 boneless, skinless chicken breasts, each 4 ounces
4 teaspoons honey
Directions
Preheat the oven to 375 F. Lightly coat a baking dish with cooking spray.
Crush the crackers on a cutting board, using the back of a knife. Place crackers in a small bowl and add paprika. Stir to mix well.
In a separate bowl, add the chicken and honey. Toss to coat evenly. Add the cracker mixture. Mix and press the chicken into the cracker mixture until it’s evenly coated on both sides.
Place the chicken in the prepared baking dish. Bake until lightly browned and cooked through, about 20 to 25 minutes. Serve immediately.
Nutritional Analysis
(per serving)
| Serving size: 1 chicken breast | |||
| Calories | 224 | Cholesterol | 66 mg |
| Protein | 27 g | Sodium | 231 mg |
| Carbohydrate | 21 g | Fiber | 1 g |
| Total fat | 3 g | Potassium | 338 mg |
| Saturated fat | 1 g | Calcium | 30 mg |
| Monounsaturated fat | 1 g | ||
Healthy Grilled Chicken Sandwiches
Dec 12th
Is it possible to have a healthy grilled chicken sandwich ?
A lot of people may stay far away from the word “grilled”. Does “grilled” always not healthy. May be not.
Here is a healthy grilled chicken sandwich recipe.
Prepare it for four servings:
Ingredients:
1 lemon, zested and juiced
1/3 cup low fat mayonnaise
2 Tablespoons chopped fresh basil
4 (4 ounce) boneless, skinless chicken breast halves
1 Tablespoon lemon pepper seasoning mix
4 (2 ounce) sandwich rolls, split
1 small bunch arugula or watercress, trimmed
2 medium tomatoes, sliced
Directions:
1. Mix the lemon zest and juice, mayonnaise, and basil in a bowl and mix them well.
2. Grease a ridged grill pan with nonstick cooking spray and heat over medium-high heat until hot enough (do not over heat).
3. Cook the chicken until see some grill marked , about 4 minutes. Turn the chicken over, sprinkle with some seasoning mix, and continuous cook until the chicken complete well done, it takes usually around 3 more mins.
4. Cut the chicken into thin slices. Open the rolls(sheets) on a work surface and spread the cut sides with the mayonnaise. Top with half of the arugula, then the tomato and chicken, and then the remaining arugula. Cover with the roll tops.
Friendly reminder : Healthy doesn’t mean you can over eat ! Enjoys !
Skirt Steak with Cilantro Garlic Sauce
Dec 9th
Calories 412; Total Fat 27g; Carbohydrates 1g
A dry rub of cumin, salt, and pepper punches up the flavor of grilled skirt steak (a relatively lean and inexpensive cut) while keeping sodium levels moderate. An easy sauce of garlic and fresh cilantro adds extra zip. Cilantro is a great source of vitamin K, which helps your body use calcium to build strong bones.
Photograph By: Romulo Yanes
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 412 Calories (21%)
- 27g Total fat (42%)
- 8g Saturated Fat (41%)
- 90mg Cholesterol (30%)
- 502mg Sodium (21%)
- 1g Carbohydrate (0%)
- 0g Fiber (1%)
- 39g Protein (78%)
Beef Tagliata with Radicchio and Arugula
Dec 9th
Calories 301; Total Fat 14g; Carbohydrates 5g
The 39 grams of protein in this dish from Mario Batali’s Mozza restaurant will keep you full for hours. Eating protein also facilitates muscle repair after exercise, so this is the perfect postworkout supper. Pleasantly bitter radicchio and pungent arugula are both more nutritious than blander types of
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 301 Calories (15%)
- 14g Total fat (21%)
- 4g Saturated Fat (22%)
- 114mg Cholesterol (38%)
- 945mg Sodium (39%)
- 5g Carbohydrate (2%)
- 1g Fiber (5%)
- 39g Protein (78%)
Fish Tagine with Tomatoes, Capers, and Cinnamon
Dec 9th
Calories 223; Total Fat 11g; Carbohydrates 5g
This six-ingredient take on a classic Moroccan stew cooks in minutes in a regular skillet—no special equipment needed. Halibut or hake, canned stewed tomatoes, cumin, capers, cinnamon, and olive oil are simmered in a heavy skillet, which stands in for a traditional Moroccan tagine. Most white fish, such as halibut and hake, is low in calories and fat, so it’s an excellent protein source. The meal is also low in sodium, cholesterol, and carbohydrates. Serve with whole-grain couscous for a nutritious, well-balanced meal. For dessert, have some grapes—spread them on a cookie sheet and freeze for a cool treat.
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 223 Calories (11%)
- 12g Total fat (18%)
- 2g Saturated Fat (8%)
- 36mg Cholesterol (20%)
- 473mg Sodium (20%)
- 5g Carbohydrate (2%)
- 1g Fiber (4%)
- 24g Protein (48%)
Spiced Pumpkin, Lentil, and Goat Cheese Salad
Dec 9th
Calories 194; Total Fat 10g; Carbohydrates 17g
This colorful salad is hearty enough to make a meal, thanks to protein-rich lentils and fiber-packed pumpkin. (For best results, save the big Halloween pumpkins for the front porch and pick up a small sugar pumpkin or butternut squash for the salad—the smaller varieties are sweeter and less watery.) The serving size analyzed here is enough for a first course; double it and add a hunk of crusty sourdough bread for a light and healthy supper.
Photograph By: Willian Meppem
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 194 Calories (10%)
- 10g Total fat (16%)
- 3g Saturated Fat (15%)
- 6mg Cholesterol (2%)
- 215mg Sodium (9%)
- 17g Carbohydrate (6%)
- 8g Fiber (32%)
- 10g Protein (20%)
Tuscan Ribollita
Dec 9th
Calories 426; Total Fat 21g; Carbohydrates 44g
This robust ribollita or soup—made with garlic, beans, tomatoes, kale, and a little ham—simmers fragrantly for an hour, creating great home-cooked flavor, but requires only about 20 minutes of active time. And it tastes even better the next day. Kale is a nutritional all-star: A single serving boasts a day’s worth of vitamin C and E and even a couple of grams of protein! It’s also a good vegetarian source of absorbable calcium. Because it can tolerate cold temperatures, fresh kale is available at most farmers’ markets through late fall.
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 426 Calories (21%)
- 21g Total fat (32%)
- 2g Saturated Fat (16%)
- 12mg Cholesterol (4%)
- 499mg Sodium (21%)
- 44g Carbohydrate (15%)
- 9g Fiber (35%)
- 18g Protein (36%)
Spicy Pumpkin and Split Pea Soup
Dec 9th
Calories 230; Total Fat 3g; Carbohydrates 37g
Pumpkins aren’t just for decorating the front porch! Pick up a fresh three- or four-pounder for this fragrant autumnal potage. Ginger and cinnamon add warmth to the mellow flavors of pumpkin and peas. The spices have health bonuses, too: Ginger has anti-inflammatory properties, while cinnamon helps keep your blood-sugar levels steady by increasing insulin sensitivity. Hearty and loaded with beta-carotene and fiber, this is
the perfect supper for a cool October evening. For dessert, have Roasted Plums with Greek Yogurt.
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 230 Calories (12%)
- 3g Total fat (4%)
- 0g Saturated Fat (2%)
- 0mg Cholesterol (0%)
- 934mg Sodium (39%)
- 37g Carbohydrate (12%)
- 12g Fiber (37%)
- 17g Protein (34%)
Fresh Strawberry Muffins
May 17th
An easy to make muffin that has fresh strawberries and a hint of fresh lemon juice that brightens the flavors. It has a dense crumb and makes a great breakfast muffin.
