Friday, March 29, 2013

Roasted Veggies

As I've mentioned previously, I am pretty much obsessed with broccoli and cauliflower right now.  There is just something about it that I crave!??  Hubby just shakes his head since he doesn't like many veggies at all, but I just shove a piece of that delicious, crunch veggie in my mouth and smile at him:  More for ME!

We had a good snow here earlier this week, which for this North Country girl, is laughable since I'm used to 12" being a "good" snow.  Still, the benefit for me is that my company has snow days - whoop!  I was stuck at home with leftover veggies and I wanted something warm so I decided to throw what I had into the oven and voila - lunch!

So filling, so fiber-y (yes, that's a word), and so very good for you!  Feel free to add any of the veggies you have on hand - roasting them brings out such an amazing flavor!  This could also be a side dish to any protein.

These are a WONDERFUL side dish for Easter Dinner, too!

2 cups broccoli, cut
2 cups cauliflower, cut
2 cups baby carrots
olive oil spray
Seasonings:  salt, pepper, garlic seasoning and red pepper flakes
Topping:  Grated Parmesan

Preheat oven to 425.

a baking sheet with aluminum foil and spray with nonstick spray.

the veggies in a single layer on the baking sheet and then spray with olive oil.

Sprinkle seasonings onto the veggies and toss - sprinkle some more seasonings and then place in the oven.
the veggies for about 25 minutes, turning once about half way through.

The veggies will develop a beautiful brown color.

Remove from the oven and sprinkle with grated Parmesan.


Serves - about 3

Calories 85 / Carbs 16g / Fat 1g / Protein 4g / Fiber 5g / Sodium 478mg

Tuesday, March 26, 2013

Turkey Potsticker Burgers

Sometimes, when I’m tired of trying to come up with ideas for my recipe blog, I peruse Pinterest for inspiration.  I try not to go there very often because, let’s face it – it’s food porn.  I swear if I could eat anything and everything, I’d spend my life making only Pinterest goodies.

So in my recent search for “pinspiration”, I found these yummy little guys.  I LOVED them!  They really and truly taste exactly like a Potsticker, just without the little potsticker wrap.  Try them!


1 package 99% lean ground turkey breast
¼ cup liquid egg whites
2T low sodium soy sauce
1 medium shallot, finely chopped
2 cloves garlic, minced
1tsp minced ginger
1 ½ cups coleslaw mix, chopped

Slaw Topping:
3T low sodium soy sauce
3T rice vinegar
1T water
½ tsp sesame oil
¼ tsp crushed red pepper flakes
1 clove garlic, minced
½ tsp minced ginger
1 green onion top (greens only)
4 cups coleslaw mix


Slaw Prep:  Mix soy sauce, vinegar, water, sesame oil, crushed red pepper, garlic, ginger and green onion in a medium bowl.  Add the slaw and toss.  Cover and refrigerate for approximately 15 minutes to marinate.  Toss again before topping burgers.

Burger Prep:  Mix all of the burger ingredients together and then form 4 patties.  Place the patties on aluminum foil or parchment paper, sprayed with nonstick spray.  Spray the burger tops with nonstick spray, as well.  Grill the burgers for about 4 minutes on each side.  (Please note, the burgers may be delicate so be sure NOT to turn them before they have set on the first side.)

When the burgers have reached an internal temperature of 165 degrees, remove them from the grill.  Top with slaw mix and be sure to get some of that yummy juice from the slaw on there, too!



Serves 4 – One burger with slaw topping

Calories 241 / Carbs 10g / Fat 4g / Protein 38g / Fiber 2g / Sodium 1015mg

Adapted from Iowa Girl Eats

Friday, March 22, 2013

Roasted Cauliflower Rice

I've posted before about my renewed love for cauliflower and all the great things that you can substitute it for (actual rice, pizza crust...the list goes on!).  Here's a yummy variation on the simple form of cauliflower rice.  Cauliflower rice is not rice at all, but just food processed cauliflower that resembles rice.  And the best part is that you can eat as much as you want without feeling guilty...okay, that may not be true, but you can have A LOT of it and feel good that you aren't consuming tons of calories AND you are putting something super healthy into your body!

I wanted to change my regular recipe up and roast the "rice" this time.  Roasting cauliflower gives it this great deep, nutty flavor - if you haven't tried Cauliflower Fries yet, you don't know what your missing!!

I was making chicken curry and thought roasted cauliflower rice would be a perfect pairing!

1 medium-sized head of cauliflower (will make approximately 4 cups of rice), removed from stem, chopped into coarse pieces
Olive Oil spray
Nonstick spray
Salt, Pepper, Garlic seasoning - or any other type of seasoning you are in the mood for!

Preheat oven to 450 degrees and spray a foil lined baking sheet with nonstick spray.

Using a food processor, pulse the cauliflower until it resembles small grains of rice.

Spread the cauliflower evenly onto the baking sheet and then spray with olive oil spray, seasoning with salt, pepper and garlic seasoning.

Bake the cauliflower for about 40 minutes, turning it once about halfway through.

Remove from oven and serve!

As I said, I paired it with some chicken curry that I made using the Campbell's Skillet sauces - have you used these?  Not bad in a pinch.

The nuttiness of the cauliflower combined with the creamy curry sauce was soooo good!

Serves 3 (the cauliflower shrinks up a bit when baked)
Calories 65 / Carbs 11g / Fat 2g / Protein 4g / Fiber 5g / Sodium 431mg

Tuesday, March 19, 2013

Peppers & Meatballs

Easy recipe alert!  I was really hungry for meatballs the other day and I just happened to have some in my freezer, but what do you do with just meatballs?  I really only ever think of them as an appetizer so I was trying to come up with a way to have them as a main ingredient in dinner.

I looked expectantly into my fridge and staring at me were some yellow and orange bell peppers...and Peppers and Meatballs was born!  Now, I know that I'm not the creator of something so brilliant - surely, somewhere in the Universe someone eats this combination all of the time.  But when you're tired, hungry and don't want to think, it feels pretty good to come up with something on the spur of the moment that tastes so good!

24 frozen turkey meatballs
2-3 bell peppers (any kind will do, just chop them nice and big)
1/2 cup to 3/4 cup BBQ sauce (I use Sticky Fingers because it's only 40 calories for 2T)
1/4 tsp red pepper flakes
Nonstick spray
You could also cut up onion, too - that would be yum!

Heat the meatballs according to package directions.  I warmed up the BBQ sauce and simmered the meatballs for about 20 minutes, but you could microwave them for a quicker option.

Heat a large skillet over medium high heat.  Spray with nonstick spray.

Toss the bell peppers into the skillet and saute for about 6 minutes - enough to brown a little bit, but not to soften them up.

Add the warmed-up meatballs and BBQ sauce to the pepper mix and stir to incorporate.  Simmer for about 1 minute, sprinkle with red pepper flakes, and then remove from heat.

Serve!  Super easy and super yum!

Serves 4
Calories 270 / Carbs 29g / Fat 11g / Protein 14g / Fiber 2g / Sodium 1273mg

Friday, March 15, 2013

Chicken with White Wine Cream Sauce

Life has been so busy lately but I still try to make dinner while striving to make it as healthy as I can.  This is one of those recipes that I glanced at while doing a quick search, and just decided to throw it together.  I'm SO happy that I did.

It was creamy and delicious and hit the spot on a great evening at home with Hubby.  We don't get to have dinner "on time" like normal people because of our schedules so to have dinner while it was actually still "dinnertime" and not almost bedtime was a treat!

Not only was this super yummy, it was surprisingly low in calories for a cream sauce - I hope you get a chance to try it!

4 boneless skinless chicken breasts, thin sliced or chicken tenders
Juice of one lemon
Salt & Pepper, for seasoning
2T olive oil
1 shallot, diced
1T chopped garlic
2T capers
1 can sliced mushrooms, or one cup fresh sliced mushrooms
1 cup white wine (or chicken stock)
1T Dijon mustard
2T fresh chopped parsley
2T light sour cream
¼ cup Parmesan cheese
¼ cup fat free half & half (or chicken broth if you like a little bit thinner sauce)

In a shallow baking dish or plastic Ziploc bag, squeeze the lemon over the chicken and season with salt & pepper.  Set aside for about 15 minutes.
Heat your grill to medium-high heat.
Remove chicken from lemon juice and grill for approximately 4 to 5 minutes on each side.  Discard the juice.
Heat the olive oil in a medium skillet over medium heat.
Add the shallot and garlic and sauté for 2 minutes.
Add the mushrooms and capers and sauté for about 1 minute.
Add the white wine and reduce by half.  This takes about 4 minutes.
Whisk in the mustard and parsley and simmer for about 1 minute.

Then remove from heat and whisk in the sour cream, Parmesan cheese and half & half.

Spoon the sauce over the chicken and serve!

Adapted from Sandra Lee
Serves 4
Calories 290 / Carbs 4g / Fat 11g / Protein 30g / Fiber 1g / Sodium 448mg

Tuesday, March 12, 2013

Turkey Meatloaf Minis

I’ve mentioned in the past that I love the variation of the meals I get to enjoy through the whole process of my blog, but that because I’m always looking for something new to try for you all, I don’t get the chance to revisit the oldies and goodies I’ve made along the way.  Last week, I was so super busy and I didn’t have time to come up with any new ideas so I went through the archives and decided to try a twist on my Meatloaf Muffins by making a turkey version.

I even gave them their own fancy name…you like how I did that??  So clever.

Just like their counterpart, these were super easy and just as delicious!

1 tsp olive oil 
½ cup finely chopped onion
½ cup finely chopped carrot
½ cup chopped baby bella mushrooms 
1 small zucchini, chopped
2 garlic cloves, minced
1 tsp dried oregano
½ tsp dried basil
¼ tsp dried marjoram
¼ tsp dried thyme
1 cup BBQ Sauce, divided (1/2 cup each)
1 ½ pounds lean ground turkey
1 cup finely crushed whole grain saltine crackers (about 25) 
2 large eggs 
2 T spicy brown mustard
2 tsp Worcestershire sauce, divided
½ tsp freshly ground black pepper

Preheat oven to 350°.
Spray a muffin pan with non-stick spray.
Heat the olive oil in a large nonstick skillet over medium heat. Add onions, carrots, mushrooms, zucchini, minced garlic, dried oregano and 1 tsp Worcestershire sauce. 

Sauté 3 minutes or until carrots are tender.  Remove from heat and cool.
Combine veggie mixture, 1/2 cup BBQ sauce, and the remaining ingredients in a large bowl.

the meat mixture evenly into 12 muffin cups. 
Top each with 2 teaspoons BBQ sauce (I got a little fancy and mixed some mustard with the BBQ Sauce)

for 35 minutes or until they reach 160° using a meat thermometer.  Let cool for 5 minutes.
Serves 6 (2 muffins per serving)
Calories 252 / Carbs 30g / Fat 5g / Protein 21g / Fiber 2g / Sodium 752mg

Friday, March 8, 2013

Chicken & Dumplings

Here's a throwback recipe from the very beginning of A Healthy Makeover; it's a Winter staple in our dinner rotation now, especially on cold days!

Originally posted on January 10, 2012 (updated today with a few new pics!):

It’s winter (in most of the country…zip it, San Diego!) and I don’t know about you, but there is just something comforting about a hot meal simmering in your kitchen all day. It smells amazing and is certainly a promise for a great ending to a cold day.
Of course with the word “dumplings” comes the threat of “dimpling”…as in thighs…but I was able to come up with a delicious LIGHT chicken and dumplings recipe; perfect for those of us watching those calories AND for any leftover chicken or turkey!

Many of the ingredients are ones you probably already have on hand so just throw it in the crock pot or Dutch oven, sit back, relax...and get ready to have your olfactory senses assaulted.

For the broth:
2 cans low sodium chicken broth
1 can reduced fat cream of celery soup(feel free to use any kind of “cream of”…)
1 can reduced fat cream of chicken soup
1 can FF evaporated milk or skim milk (evap milk has more calories, but I think it adds a great flavor)
10 oz white wine (I used Pinot Grigio, but any dry white wine will work)
1 cup chopped carrot
1 cup chopped celery
½ cup chopped onion
(you can add any other chopped veggies you like! I added 1 cup fresh green beans)
1 medium sweet potato, peeled and diced
chopped cooked chicken or turkey (I used a package of boneless chicken breast tenders, about 15oz)
2 large garlic cloves, minced
1 ½ tsp sea salt
1 tsp poultry seasoning
½ tsp fresh thyme leaves
Fresh ground pepper to taste

If you use a Dutch oven, simmer your veggies in a little bit (1 T) of olive oil to soften them up, but if you’re using your crock pot, just throw everything for the broth in at one time. Your Dutch oven is going to be quicker (approx. 1-2 hours on med - low simmer); crock pot, I’d plan for 6-8 hours on low. You want to give both options the opportunity for all of the flavors to come together.

When your broth is ready (Dutch oven 20 minutes left; crock pot 30 mins left), it’s time to mix up and drop the dumplings in! Bring the heat up on the Dutch oven to a simmer.

For the dumplings:
1 cup white wheat flour or all-purpose flour
2 tsp baking powder
1 tsp sugar
½ tsp sea salt
1 T melted butter
½ cup buttermilk (or 1/2 cup milk with 1 1/2 tsp white vinegar)
2 tsp dried parsley
1tsp garlic seasoning

Melt the butter and mix the rest of the ingredients in. You’ll want it to look like a sticky paste (they need to be moist). If it's too dry, just add a little bit of milk at a time until it's the right consistency.

Then drop by spoonful’s into the pot. Sometimes I have more dough than space on top of the broth, if it's the same for you, just push some of them down into the broth - yum!

NEXT: Put the lid on it and WALK AWAY! Resist the urge to peek :)

When they're done (below), dig in and ENJOY!

Nutrition:Serves 6; One serving: 1 ½ cups
Calories 331 / Carbs 40g / Fat 6g / Protein 24g / Fiber 6g / Sodium 1767mg

Tuesday, March 5, 2013

Zucchini Pizza Boats

So you're looking for something easy and yummy and super low calorie, huh?  Well, here you go, my friend!

I had some leftover zucchini last week and I was hungry for pizza so I thought, "Why not make a pizza out of zucchini??"  Yes, as a matter of fact, I am a simple thinker, please don't judge me.

I don't even have a lot of fanciful commentary on this one folks...what you see is what you get!

Per Person:
1 medium zucchini (you'll get about 2-3 good slices out of one medium-sized, so how much you want to eat is up to you!  I sliced mine into two strips)
2T pizza sauce
8 slices of turkey pepperoni
1/4 cup 2% mozzarella, shredded
Italian Seasoning, to taste
Nonstick Spray

Preheat oven to 375 degrees.
Line a baking sheet with aluminum foil and coat with nonstick spray.
Slice each zucchini lengthwise into 2-3 strips (depending on your desired thickness)
Lay the zucchini slices on the baking sheet.
Spread the pizza sauce the length of the zucchini.
Lay 4 slices of pepperoni onto each slice.
Cover with cheese.
Sprinkle with Italian Seasoning.

Bake until cheese is bubbly - about 10 minutes.

Calories 149 / Carbs 11g / Fat 7g / Protein 14g / Fiber 3g / 671mg