Let food be thy medicine and medicine be thy food. ~Hippocrates

Archive for December, 2012

Parmesan Crusted Chicken Tenders


While this recipe is not ultra low in calories and fat, it is considerably healthier than the standard preparation. Therefore, you can enjoy the old standard with less guilt. The recipe is easy to prepare, satisfying , and heart healthy. It is also suitable for diabetics.

Ingredients:

2 large eggs, beaten
1 lb. chicken tenders
1 C whole wheat breadcrumbs, coarse
1/2 cup grated parmesan or romano cheese
1 Tbs Italian seasoning (unless breadcrumbs are seasoned)
1 tsp. garlic powder
1/4 tsp. salt
1/4 C whole wheat flour (preferred)
Olive oil cooking spray
Marinara sauce for dipping

Preheat the oven to 450 degrees. Put an oil sprayed wire rack on a baking sheet.

Put flour in one shallow dish and eggs in another. Mix parmesan cheese, garlic powder , Italian seasoning and breadcrumbs and place in another shallow dish.  Coat each tender in flour. Shake off excess and coat each tender with the beaten eggs, then roll in breadcrumb/parmesan cheese mixture to coat thoroughly.

Place the tenders on the wire rack, spray with cooking spray and bake for 10 minutes. turn them over, spray the tenders and put back in oven for about 10 minutes more, until crisp.

Serve with marinara sauce or offer a variety of sauces like sweet and sour, teriyaki, etc.

Serving size=4oz. 335 calories per serving; 12 grams of fat (4 saturated); 132 mg cholesterol; 23 grams carbohydrate; 31 grams protein; 3 grams fiber; 607 grams sodium; 466 mg potassium.

Diabetic exchange equivalents: 3 lean meats, 1 starch, 1 vegetable

Makes 4 servings; 30 minutes prep/cook time

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Crunchy Baked Zucchini Sticks


Frying is a cooking method that tastes great, but is the least healthy and adds the most fat. Make it lighter by baking instead. The fat from a cooking spray is a fraction of the fat that would be absorbed in frying. Go ahead. Enjoy guilt free!

Ingredients

Olive oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
1/2 teaspoon freshly ground pepper
2 large egg whites, lightly beaten
1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks

Preheat oven to 475°F.

Coat a large baking sheet with cooking spray. Combine dry ingredients in a large ziplock bag. Dip zucchini sticks in egg white, place in bag and shake to coat. Put on cookie sheet and spray with cooking spray.

Bake on the center rack for 10 minutes. Turn and spray any dry spots with cooking spray. Bake until golden brown and and just tender, about 8 to 10 minutes more. Serve hot plain or with tomato sauce.

Serves 4. Preparation/cooking takes 40 minutes

Adapted from Eating Well.com

Lemon-Marinated Shrimp


 

  • Serves 12. Nutrition info per serving: 73 calories; 3 g fat ( 0 g sat , 2 g mono ); 92 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 10 g protein; 0 g fiber; 154 mg sodium; 108 mg potassium
  • Ingredients:
  • 3 tablespoons minced garlic
  • 2 tablespoons extra-virgin olive oil
  • 1/4 cup lemon juice
  • 1/4 cup minced fresh parsley
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon pepper
  • 1 1/4 pounds cooked shrimp
  • Brown garlic in oil in a small frypan on medium heat for 1 min. Add lemon juice, parsley, salt and pepper. Toss with shrimp in large bowl. Refrigerate. Give it at least 2 hours to marinate before serving

 

Strategies for Managing Holiday Eating


Pardon my hiatus. No, I haven’t been absent because I went off the healthy eating wagon and started eating junk food (though the impending holiday season is beginning to present many challenges to my commitment to remain sugar-sober).

With this in mind, I began seeking treats that would not compromise my commitment, while allowing me to partake in the eating festivities. Lucky you! My search will deliver some healthy alternatives to the sugar and fat-laden holiday treats. Caution: they will still be on the cusp of healthy, so don’t get too giddy. It will make traditionally VERY unhealthy options into HEALTHIER options. Stay tuned for recipes in upcoming posts.

While you wait, I will offer some pearls of wisdom about eating during the holiday season without feeling deprived. First let me preface this by saying it is OK to indulge a little. Serial overindulgence – not such a good idea.

Focus on the purpose of holiday gatherings. Surely it is about being with family and friends first, and yes, that goes with eating. But, food need not be the focus alone. Plan other activities: walks, movies (hold the high calorie candy), trips to the city, shopping together, etc.

The most common temptation and least healthy choice is the appetizer. Those pretty, flaky little things passed on trays during cocktail hour are laden with fat and calories – more pound for pound than nearly any other food. So how do you dodge this bullet? Try to eat something healthy or have a hot cup of broth or tea before you go to the party. It will curb your appetite. When there, look for shrimp cocktail. The sauce typically is tomato based with spice and nearly fat free. Shrimp has no fat, though it is high in cholesterol, so eat modestly. Vegetable crudities and fruit are often available on a table. Fill up on these so you are less tempted to eat less healthful options.

Avoid anything wrapped in bacon or flaky pastry dough (ie.-cocktail franks), food that is  deep fried or swimming in cream sauce. If you are trying to monitor desserts, look for fruit, sorbet, or just limit yourself to one small pastry or one cookie.

It is possible to survive the onslaught of holiday festivities if you prepare yourself mentally and look for healthier options. If you are going with a partner, ask him or her to help remind you with a gentle signal (or a hammer to the hand if they need more severe assistance).

Happy holidays!

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