Raspberry banana smoothei

What Are Some Of Your Favorite Fruits?

Try This Healthy Raspberry and Banana Smoothie! It's Healthy And Delicious!

1 banana (6 oz peeled and cut into chunks)
1 cup orange juice
1/2 cup nonfat yogurt (vanilla or try using greek yogurt for a healthier option)
1/2 cup raspberries (frozen)

Creamy, yummy mustard chicken

In this healthy, High fiber | Low saturated fat | Low cholesterol| Low sodium | Heart healthy |creamy mustard chicken recipe, thin-sliced chicken breasts (about 1/2 inch thick) cook quickly and are delicious smothered in a velvety, light mustard sauce and garnished with fresh chopped sage. 

INGREDIENTS
1/2 package whole-wheat angel hair pasta (7-8 ounces)
4 thin-sliced chicken breasts or cutlets (about 1 pound)
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/4 cup all-purpose flour
3 tablespoons extra-virgin olive oil, divided
1 large shallot, finely chopped
1/2 cup dry white wine
1/2 cup water
1/4 cup reduced-fat sour cream
2 tablespoons Dijon mustard
2 tablespoons chopped fresh sage, plus more for garnish

PREPARATION

• Bring a large saucepan of water to a boil. Add pasta and cook according to package instructions. Drain.
• Meanwhile, sprinkle chicken with garlic powder and 1/4 teaspoon each salt and pepper. Place flour in a shallow bowl and coat both sides of the chicken, shaking off any excess. Reserve 2 teaspoons flour; discard the rest.
• Heat 2 tablespoons oil in a large skillet over medium-high heat. Cook the chicken, turning once, until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a clean plate.
• Reduce heat to medium and add the remaining 1 tablespoon oil to the pan. Add shallot and cook, stirring, until beginning to brown, 30 seconds to 1 minute. Add wine and cook, stirring occasionally, for 1 minute. Combine water with the reserved 2 teaspoons flour. Add to the pan and cook, stirring, until thickened, about 1 minute. Remove from the heat; stir in sour cream, mustard, 2 tablespoons sage and the remaining 1/4 teaspoon each salt and pepper. Return the chicken to the pan and turn to coat with the sauce.
• Top the pasta with half the sauce, the chicken and then the remaining sauce. Garnish with more sage, if desired.

NUTRITION

Per serving: 447 calories; 16 g fat ( 3 g sat , 10 g mono ); 69 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 31 g protein; 6 g fiber; 456 mg sodium; 367 mg potassium.

Nutrition Bonus: Magnesium (25% daily value), Iron (16% dv)

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 3 lean meat, 2 1/2 fat

Source:

Eating well

Turkish single-pan eggs & peppers

This gutsy dish is genuine street food and a brilliant family dish for brunch, lunch or supper. Very easy to prepare and serves 4.

calories  222, protein 12g, carbs 12g, fat 15g, saturates 4g, fibre 3g, sugar 9g, salt   0.39g

Ingredients

• 2 tbsp olive oil
• 2 onions, sliced
• 1 red or green pepper, halved deseeded and sliced
• 1-2 red chillies, deseeded and sliced
• 400g can chopped tomatoes
• 1-2 tsp caster sugar
• 4 eggs
• small bunch parsley, roughly chopped
• 6 tbsp thick, creamy yogurt
• 2 garlic cloves, crushed

Method

1. Heat the oil in a heavy-based frying pan. Stir in the onions, pepper and chillies. Cook until they begin to soften. Add the tomatoes and sugar, mixing well. Cook until the liquid has reduced, season.
2. Using a wooden spoon, create 4 pockets in the tomato mixture and crack the eggs into them. Cover the pan and cook the eggs over a low heat until just set.
3. Beat the yogurt with the garlic and season. Sprinkle the menemen with parsley and serve from the frying pan with a dollop of the garlic-flavoured yogurt.

Recipe from Good Food magazine, May 2011

Italian tomato and mozzarella salad for kids

Dietitian's tip:

This kid-friendly recipe is quick and easy for young cooks to prepare with just a little help from an adult.

Serves 5

Ingredients
8 ounces fresh part-skim mozzarella balls, about 15 balls
8 ounces grape or cherry tomatoes, about 10 tomatoes
10 large fresh basil leaves
10 fun party picks or any long toothpicks
Balsamic vinegar (optional)
Directions

Cut each mozzarella ball in half. Set aside. Then cut the tomatoes in half and set them aside too. Tear each basil leaf into 3 or 4 pieces.

Stick the sharp end of a pick through one basil leaf. Then add a tomato half to the pick. After that, add half a mozzarella ball. Repeat by adding another tomato half, followed by another mozzarella half and finish with one more tomato half. Fill 9 more toothpicks in this way.

Eat as is or sprinkle a little vinegar on first.

Nutritional analysis per serving

Serving size : 2 items
Total carbohydrate                   3 g
Dietary fiber                               0.6 g
Sodium                                        284 mg
Saturated fat                              5 g
Total fat                                       7 g
Trans fat                                      0
Cholesterol                                 23 mg
Protein                                         12 g
Monounsaturated fat               2 g
Calories                                       123
Sugars                                          0

This recipe is one of 50 collected in "The Mayo Clinic Kids' Cookbook," published by Good Books and available in bookstores.

Source:

Mayo clinic