Diet and “Yum” aren’t Mutually Exclusive

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apr-16Looking for some recipes for success? They’re all over. Literally thousands online. And some as easy as using 5 or less ingredients. So don’t table your resolve. Here are some dishes you won’t be able to wait to dish into.

Superfood Shrimp Scampi Pasta

Prepare 1 serving angel hair pasta (whole-wheat, if you can find it!) according to package instructions, about 10 minutes (including the time it takes to boil the water). Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and de-veined shrimp seasoned with a pinch of salt for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. olives (chopped), 1 tbsp. parsley (chopped), and 1 clove garlic (minced). Cook 1 minute and add 1 cup fresh baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook 3 minutes. Stir in shrimp and serve with pasta.

Asparagus and Orzo Pasta

Preheat the broiler and bring a small pot of water (with a lid) to a boil (about 5 minutes). Add ¼ lb. asparagus (cut into 3-inch pieces) and ½ cup orzo to the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions (usually about 6 minutes). While orzo cooks, season 5 oz. salmon filet with salt and pepper and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper to taste. Flake the fish and toss together all ingredients.

Pork Tenderloin with Balsamic Onion-Fig Relish

Caramelized onion, balsamic vinegar, and figs combine to create a subtly sweet topping for savory roasted pork. A side of acorn squash, available in peak form throughout the winter, rounds out this hearty meal.

Prep: 4 minutes; Cook: 19 minutes; Other: 5 minutes

Roasted Breast of Chicken with Pinot Noir Sauce

  • 2 teaspoons chopped fresh thyme
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/2 teaspoon chopped fresh rosemary
  • 8 (6-ounce) skinless, boneless chicken breast halves
  • 1/4 cup all-purpose flour
  • 1 tablespoon olive oil, divided
  • Cooking spray
  • 3 tablespoons finely chopped shallots
  • 2 cups pinot noir
  • 1 1/2 cups fat-free, lower-sodium chicken broth
  • 3/4 teaspoon sugar
  • 3 tablespoons chilled butter, cut into small pieces

Preheat oven to 425°.

Sprinkle thyme, 1/4 teaspoon salt, 1/4 teaspoon pepper, and rosemary evenly over chicken. Dredge chicken in flour; shake off excess flour. Heat 1 1/2 teaspoons oil in a large skillet over medium-high heat. Add 4 chicken breast halves to pan; cook 2 minutes or until browned. Turn chicken over; cook 1 minute. Remove chicken from pan. Repeat procedure with remaining 1 1/2 teaspoons oil and remaining chicken. Arrange chicken in a single layer on the rack of a roasting pan coated with cooking spray; place rack in pan. Bake at 425° for 12 minutes or until a thermometer inserted into thickest part of chicken registers 160°. Remove from oven. Cover and let stand 10 minutes.

Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add shallots to saucepan; sauté 30 seconds, stirring frequently. Stir in wine, scraping pan to loosen browned bits. Increase heat to high; bring to a boil. Cook 10 minutes or until wine is reduced to 1 cup. Add broth; cook 16 minutes or until broth mixture is reduced to 1/3 cup. Remove from heat; stir in remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and sugar. Gradually add butter, stirring constantly with a whisk until smooth. Serve sauce with chicken.

DESERT IS NOT A DIRTY WORD

Low –fat Gooey Hot Fudge Cake

  • 1 cup flour
  • ¾ cup granulated sugar
  • 3T unsweetened cocoa
  • 2 t baking power
  • ¼ t salt
  • ½ cup 1% mild
  • 1 t. vanilla
  • 1 c packed brown sugar
  • 3 T unsweetened cocoa
  • 1 ½ cups hot water

Combine first five ingredients in a bowl and add the milk and vanilla.

Spread batter in ungreased 9-inch square baking pan

Combine brown sugar and other 3 T unsweetened cocoa and sprinkle over the batter. Pour the hot water over this. DO NOT STIR! Bake at 350 for 40 minutes. Serve warm. Enjoy with no guilt.

 

Low Fat No-Bake Strawberry Cheesecake Recipe:

  • 1 (8 ounce) container Fat Free Cool Whip
  • 1 (8 ounce) package fat free cream cheese
  • 1 (9 inch) pre-made reduced fat graham cracker pie crust
  • 1/4 cup granulated sugar
  • 2 teaspoons vanilla extract
  • 12 strawberries, sliced lengthwise

In a large mixing bowl, cream together cream cheese, vanilla and sugar until light and fluffy.  Add Cool Whip and mix until smooth.  Pour mixture into your pre-made pie crust and refrigerate for a few hours until set up.  Arrange your sliced strawberries on top and serve

Chocolate Peanut Butter Bars

  • 3/4 cup granulated sugar
  • 3/4 cup packed dark brown sugar
  • 6 tablespoons unsalted butter, softened
  • 1 tablespoon canola oil
  • 3/4 cup reduced-fat creamy peanut butter
  • 1 large egg
  • 1 large egg white
  • 4.5 ounces all-purpose flour (about 1 cup)
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • Cooking spray
  • 2/3 cup semisweet chocolate chips
  • Preheat oven to 350°.

Place first 4 ingredients in a large bowl; beat with a mixer at medium speed until well blended (about 2 minutes). Add peanut butter, beating well. Beat in egg and egg white.

Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking powder, and salt, stirring with a whisk. Gradually add flour mixture to peanut butter mixture, beating until blended (batter will be thick). Spread batter evenly in a 13 x 9-inch metal baking pan coated with cooking spray.

Bake at 350° for 26 to 28 minutes or until a wooden pick inserted in center comes out clean.

Place chocolate in the top of a double boiler set over slightly simmering water; melt chocolate chips, stirring until smooth. Spread chocolate evenly over top. Cool completely on a wire rack. Cut into bars.

EVERYTHING BUT DEPRIVATION

AS PEOPLE BEGIN TO AGE, THEIR BODIES BEGIN TO BE DEPLETED OF CERTAIN HORMONES. THIS IMBALANCE CAN DISH UP CONDITIONS AND ONGOING AILMENTS INCLUDING THYROID DISEASE, CHRONIC FATIGUE SYNDROME, SLEEPLESSNESS, MEMORY LOSS, MOOD SWINGS AND EVEN WEIGHT LOSS RESISTANCE.  JUST TO NAME A FEW. BUT STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH IS GETTING RAVE REVIEWS IN USING BIOIDENTICAL HORMONE REPLACEMENT THERAPY (BHRT) TO TREAT, RELIEVE AND EVEN PREVENT MANY ILLNESSES. THE PROCESS BEGINS WITH DR. GOLDSTEIN EVALUATING THE SYMPTOMS YOU ARE EXPERIENCING. WITH SIMPLE TESTS HE IS ABLE TO PROVIDE AN INDIVIDUALIZED THERAPY TREATMENT BASED ON YOUR PERSONAL NEEDS.  PART OF HIS TREATMENT DOES INVOLVE EXERCISE AND DIET. BUT NOT DIET AS IN DENYING YOU OF EVERYTHING YOU LOVE TO EAT. CALL NOW FOR AN APPOINTMENT.

IT’LL BE A WEIGHT OFF YOUR SHOULDERS.