Category: Recipes

Surprise Dad with a healthy and tasty summer fruit gratin.

The dish utilizes summer stone fruits, such as nectarines, peaches and apricots. However, this flexible recipe can be adapted based on seasonal changes or your personal preferences, and you’ll still get the same tasty results. For extra creaminess and a punch of protein, add a dollop of plain Greek yogurt on top.

 

 

 

Ingredients
1 pounds cherries, pitted and halved
4 cups mixed stone fruit, such as nectarines, peaches and apricots, peeled, pitted and sliced
3 tablespoons whole-wheat flour
1/2 cup old-fashioned rolled oats
1/4 cup almonds, sliced
2 tablespoons raw sugar, turbinado or firmly packed light brown sugar
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon salt
2 tablespoons walnut oil or canola oil

1 tablespoon dark honey

Instructions

Preheat the oven to 350°F. Lightly coat a 9-inch square baking dish with cooking spray. In a bowl, combine the cherries and stone fruits. Sprinkle with the flour and turbinado sugar and toss gently to mix.

To make the topping, in another bowl, combine the oats, almonds, flour, turbinado sugar, cinnamon, nutmeg, and salt. Whisk to blend. Stir in the oil and honey and mix until well blended.

Spread the fruit mixture evenly in the prepared baking dish. Sprinkle the oat-almond mixture evenly over the fruit. Bake until the fruit is bubbling and the topping is lightly browned, 45-55 minutes. Serve warm or at room temperature.

Serves 6.

Nutritional Information
Amount per serving
Calories: 224
Total fat: 8 g
Saturated fat: 1 g
Sodium: 52 mg
Total carbohydrate: 38 g
Dietary fiber: 5 g
Protein: 4 g

How to make a healthier turkey pesto melt

This recipe serves 4:

Serving size: 1/2 sandwich

  • Calories 265
  • Total fat 16 g
  • Saturated fat 3 g
  • Trans fat 0 g
  • Monounsaturated fat 5 g
  • Cholesterol 42 mg
  • Sodium 770 mg
  • Total carbohydrate 14 g
  • Dietary fiber 3 g
  • Total sugars 3 g
  • Protein 22 g

Ingredients

Pesto mayonnaise:

  1. 1 cup fresh basil leaves
  2. 1/4 cup pumpkin seeds
  3. 1/4 cup fresh Parmesan cheese
  4. 3 cloves garlic, minced
  5. 1/2 teaspoon kosher salt
  6. 1 cup reduced-fat mayonnaise

Sandwiches:

  1. 4 slices whole-wheat bread
  2. 6 tablespoons pesto mayonnaise
  3. 8 ounces reduced-sodium sliced turkey
  4. 1/2 cup shredded mozzarella cheese
  5. 4 slices tomato

Directions

To make the pesto spread, place basil leaves, pumpkin seeds, Parmesan, garlic and salt in a food processor. Process ingredients until they are well-blended and fairly smooth. Add mayonnaise and pulse until just blended. Set aside.

Heat oven to 375 F. Lightly coat a baking sheet with olive oil or cooking spray.

Coat one side of each slice of bread with cooking spray. Lay bread slices on baking sheet with coated side facing down. Spread 1 1/2 tablespoons of basil pesto mayo on each slice of bread. Place 1/4 cup mozzarella, 4 ounces of turkey and 2 slices of tomato on two of the bread slices. Top sandwich with the remaining two slices of bread.

Bake for 10 to 15 minutes or until sandwich is warmed through and golden brown. Cut in half and serve.

 

 

Chicken and asparagus tossed with penne

Lets cook a healthy lunch together:

Number of servings

Serves 2

Ingredients

  1. 1 1/2 cups uncooked whole-grain penne pasta
  2. 1 cup asparagus, cut into 1-inch pieces
  3. 6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
  4. 2 cloves garlic, minced
  5. 1 can (14.5 ounces) diced tomatoes, no salt added, including juice
  6. 2 teaspoons dried basil or oregano
  7. 1 ounce soft goat cheese, crumbled
  8. 1 tablespoon Parmesan cheese

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.

Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, basil or oregano and simmer 1 minute more.

In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.

To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately.

Nutritional analysis per serving

Serving size: About 2 1/2 cups total

  • Total carbohydrate 56 g
  • Dietary fiber 11 g
  • Sodium 276 mg
  • Saturated fat 3 g
  • Total fat 7 g
  • Trans fat 0 g
  • Cholesterol 63 mg
  • Protein 32 g
  • Monounsaturated fat 2 g
  • Calories 415
  • Added sugars 0 g