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Mashed Curry Cauliflower

Whenever we want mashed potatoes, we think about substituting curried cauliflower. It has the volume, look, and taste without the added fat that people can’t resist. Serves 4.

Ingredients

  • 1 medium cauliflower, about 6-inch diameter
  • 1 tablespoon cream cheese, fat-free
  • ¼ cup Parmesan cheese
  • 1 clove garlic, minced
  • 1/8 teaspoon black pepper
  • 1 teaspoon curry powder

Directions

  1. Cut cauliflower into small pieces.
  2. In a steamer basket, cook cauliflower over boiling water until a knife easily pierces the stems, about 10 minutes. Drain well.
  3. Place hot cooked cauliflower and remaining ingredients in a food processor and process to the texture of mashed potatoes. Serve warm.

Per Serving: 71 calories, 6 gm protein, 9 gm carbohydrate, 2 gm fat, 1 gm sat fat, 1 gm mono fat, 5 mg cholesterol, 4 gm fiber, 357 mg sodium

THE SEASONED COOK You can use this basic dressing over other vegetable combinations, too. The microwave process cuts down on the oven roasting time and keeps the vegetables moist. Cauliflower is rich in vitamin C, beta carotene, and folic acid.

Root Vegetable Turkey Potpie

Here’s an elegantly easy way to use leftovers from your turkey dinner. Our savory pie is filling, with all the creaminess you expect plus it’s packed with the earthy, sweet flavor of healthy root veggies. Serves 4.

Ingredients

  • 4 sheets phyllo dough
  • Non-stick pan spray
  • 2 teaspoons olive oil
  • 1 teaspoon minced garlic
  • 2 cups sliced mushrooms
  • 1 small sweet potato, peeled and diced (1 cup)
  • 2 parsnips, peeled and diced (2 cups)
  • 1 teaspoon fresh thyme, chopped
  • 1 (15-oz) can low-sodium chicken broth
  • 1 cup frozen pearl onions, thawed
  • 1 cup frozen mixed vegetables, thawed
  • ½ pound cooked turkey breast meat, diced
  • ½ cup nonfat half-and-half
  • 2 tablespoons cornstarch
  • ¼ teaspoon each kosher salt and ground black pepper

Directions

  1. Preheat oven to 400°F. Line a 2-quart casserole dish with one layer of phyllo dough. Lightly spray with pan spray and repeat with another sheet. Let dough flap over pan edges and set aside.
  2. Prepare filling: Over medium-high heat, heat oil in large skillet. Add garlic and mushrooms and sauté for 2 minutes. Add remaining fresh vegetables and cook 8 minutes or until almost tender. Add chicken broth, fresh thyme, turkey, and frozen vegetables, and stir to mix.
  3. While mixture is bubbling, mix the half-and-half with cornstarch and add to vegetable mixture, mix until thickened. Season with salt and pepper.
  4. Pour mixture into prepared casserole dish. Cover with single layer of phyllo dough, spray with pan spray and repeat with second sheet. Fold in excess dough over the top of the pie. Bake for 20-25 minutes until crust is golden brown. Let pie sit 10 minutes before serving.

Per serving: 321 calories, 24g protein, 46g carbohydrate, 8g fiber, 5g fat, 1g saturated fat, 3g mono fat, 50mg cholesterol, 438mg sodium

THE SEASONED COOK Pot pie is designed to use the odds and ends from your refrigerator. Consider color and texture to keep this comfort food one of the family’s favorites.

Super Quick Red Beans and Rice

How quick? How about 15 minutes? That’s all it takes to create this very satisfying and heart-friendly family dinner. And, after work and the kids’ soccer practice, it just hits the spot. Serves 4.

Ingredients

  • Olive oil spray
  • 1 medium onion, chopped
  • ½ green pepper, chopped
  • ½ cup low-sodium chicken broth
  • 1 14.5-ounce can no-salt chopped tomatoes with juice
  • 1 teaspoon cumin
  • ½ teaspoon cayenne
  • 2 cups cooked brown rice
  • 1 15-ounce can red beans, drained and rinsed
  • 1 tablespoon green onion, sliced

Directions

  1. In a large pot, sauté onion and pepper until softened. Stir in broth, tomatoes, and spices.
  2. Add the rice and beans. Simmer about 10 minutes, stirring occasionally.
  3. Serve and garnish with sliced green onion.

Per serving: 277 calories, 12 gm protein, 52 gm carbohydrate, 3 gm fat, 1 gm sat fat, 1 gm mono fat, 0 mg cholesterol, 11 gm fiber, 32 gm sodium

THE SEASONED COOK Brown rice is the whole rice grain and is the only form of rice that contains vitamin E and dietary fiber. It has a wonderful nutty flavor and chewy texture.

Turkey Chili Verde

Everyone needs a basic chili recipe for big gatherings. Here’s ours. What’s fun about this one is that it’s heart healthy and guilt-free, so make extra for second helpings! Serves 4.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 green bell pepper, chopped
  • ½ 4-ounce can whole green chilies, seeded and chopped fine
  • 8 ounces ground turkey breast
  • 1½ 14.5-ounce cans white beans, drained and rinsed
  • 1 12-ounce can whole tomatillos, seeded and chopped with juice
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • 4 tablespoons fat-free sour cream
  • 2 green onions, chopped fine with green portion
  • ¼ cup cheddar cheese, low sodium, low-fat, shredded

Directions

  1. Heat olive oil in large sauce pan over medium heat.
  2. Add onions, garlic, bell pepper, chilies, and ground turkey. Sauté until turkey is lightly browned and vegetables are soft, about 8-10 minutes.
  3. Add white beans, tomatillos, and chili powder, cumin, and oregano. Bring to a boil, then turn heat down and simmer for 30 minutes.
  4. Serve and add sour cream. Garnish with cheddar cheese and green onions.

Per Serving: 408 calories, 31 gm protein, 56 gm carbohydrate, 6 gm fat, 1 gm sat fat, 3 gm mono fat, 38 mg cholesterol, 12 gm fiber, 136 mg sodium

Five Healthy New Year's Resolutions for Men and Women

I'm a family doctor at Swedish's South Lake Union Primary Care Clinic - if you're into new year's resolutions, here are five healthy ones to try:

(Listen to the end for a 'bonus' resolution)

Martha’s Creamy Spinach Soup

This soup is unexpectedly creamy, thanks to the potato. Just one portion is loaded with nutrition, including half the daily requirement for folate and iron, along with much more in vitamins K and A, plus B as well. Serve as a first course or as a complete meal with sandwiches, as pictured here. Serves 4.

Ingredients

  • 1 bunch of spinach, stems removed (8 ounces)
  • 1 medium potato, peeled and diced
  • 1 bunch of cilantro (approximately ¼ the size of the spinach bunch), stems removed
  • 1 cup of low-fat milk
  • ½ teaspoon salt
  • Pepper to taste

Garnish:

  • ¼ cup of toasted shaved almonds
  • nutmeg

Directions

  1. In a small pot, bring water to boil and cook the potato until soft.
  2. In a medium pot with boiling water add the spinach and cook for 3 minutes. Drain the spinach and discard the water.
  3. In a blender add the spinach, potato, cilantro, and milk. Blend until smooth.
  4. Transfer soup to the pot where the spinach was boiled, season with salt and pepper, and reheat.
  5. Serve with a sprinkle of almonds and nutmeg.

Per serving: 175 calories, 9g protein, 20g carbohydrate, 8g fat, 1g sat fat, 5g mono fat, 3mg cholesterol, 5g fiber, 257mg sodium

THE SEASONED COOK If you don’t like cilantro, substitute parsley with a little green onion for some zip.

Root Vegetable and Potato Mash

Finally, parsnips—so naturally sweet and rich—find their place at the table. Vary the vegetables in this recipe if you like, but this is guaranteed to be a staple in your culinary repertoire. It simply goes with everything, from the Chicken Scaloppini shown here, to pork and beef. Serves 4.

Try this with: Chicken Scaloppini in Lemon Caper Sauce

Ingredients

  • 3 parsnips, peeled
  • 2 medium red potatoes
  • 3 carrots, peeled
  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 1 teaspoon rosemary

Directions

  1. Chop parsnips, potatoes, carrots, and onion into ½ inch cubes.
  2. Cover vegetables with water, bring to a boil.
  3. Reduce heat and cover pan. Simmer until vegetables are barely tender, about 10 minutes.
  4. Drain, add the olive oil, garlic, and rosemary. Mash until lumpy. Serve immediately.

Per serving: 187 calories, 5 gm protein, 37 gm carbohydrate, 4 gm fat, .6 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 7gm fiber, 35 mg sodium

THE SEASONED COOK Use an old-fashioned potato masher to create great texture for the vegetables.

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