By: Karin Boode, PhD
I hope your Thanksgiving was healthy and happy. Even though I gave you some tips last week to minimize the calories, I realize that it is not easy to eat healthy during Thanksgiving. That is why I thought I would share some healthy recipes with you to get you back on track:
Servings: 4 – 148 cal/serving
- 2 teaspoons olive oil
- 2 teaspoons Dijon mustard
- 1/2 teaspoon Creole seasoning blend (such as Spice Island)
- 4 (6-ounce) cod fillets (about 1 inch thick)
- 1 tablespoon fresh lemon juice
- Chopped fresh parsley (optional)
- Preheat oven to 400°.
- Combine first 3 ingredients; brush evenly over fish.
- Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 17 minutes or until fish flakes easily when tested with a fork. Drizzle juice evenly over fish; garnish with parsley, if desired.
Dinner suggestion: combine with 1/2 cup of tomato & cucumber salad (60 cal).
THREE KINGS SALAD
Servings: 6 – 116 cal/serving
- 4 navel oranges $
- 1 (15-ounce) can whole beets, drained
- 3 tablespoons balsamic vinegar $
- 2 tablespoons walnut oil or olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 3/4 cup slivered red onion
- Peel and section oranges over a bowl; squeeze membranes to extract juice. Set sections aside; reserve 1 1/2 tablespoons juice. Discard membranes.
- Cut beets into wedges.
- Combine reserved 1 1/2 tablespoons juice, vinegar, oil, salt, and pepper in a medium bowl; stir well with a whisk.
- Divide beet wedges and orange sections evenly among 6 salad plates. Top each serving with 2 tablespoons onion slices. Drizzle with vinaigrette.
Dinner suggestion: combine with 1 medium sweet potato with skin (100 cal)
SEZCHUAN CHICKEN AND VEGETABLES
Servings: 6 – 122 cal/serving
- 2 teaspoons dark or light sesame oil
- 1 pound chicken breast tenders
- 1/4 teaspoon dried red pepper flakes
- 1 (10-ounce) package fresh stir-fry vegetables (about 2 1/2 cups)
- 1/4 cup low-sodium teriyaki sauce
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken, and sprinkle with pepper flakes; stir-fry 3 minutes.
- Add vegetables and teriyaki sauce; stir-fry 5 minutes or until vegetables are crisp-tender and chicken is thoroughly cooked.
Dinner suggestion: combine with 1/2 cup of brown rice (108 cal).
I hope you like these recipes. Feel free to share your own in the comments below.