Orange-Sesame Asian Chicken Salad

Here is another great one I don't want to forget!

Orange-Sesame Asian Chicken Salad
Recipe by Our Best Bites

Dressing
zest from one medium-large orange
1/3 cup fresh orange juice
6 tablespoons rice vinegar (seasoned or unseasoned is fine)
4 tablespoons honey
1 tablespoon chopped green onions, white ends only (reserve green parts for salad)
2 cloves garlic, roughly chopped
1 tablespoon sesame oil
1 tablespoon soy sauce
3/4 cup canola oil
1 tablespoon toasted sesame seeds

Salad Ingredients
Switch up as you like, and measure according to taste!  This recipe makes about 2 cups dressing, which is plenty for a very large party salad.

romaine lettuce
purple cabbage
cilantro leaves
chopped green onions
sliced, shredded, or julienned carrots (see tip in post)
sliced cucumbers
segmented orange slices, or chilled canned mandarin oranges
cashews or peanuts
crunchy Chinese noodles

Prepare dressing.  Wash and zest orange, and set zest aside.  Place orange juice, vinegar, honey, onions, garlic, sesame oil, and soy sauce in blender and blend until smooth.  If necessary, use a spatula to make sure honey is not stuck in bottom of blender.  With blender running on low, slowly drizzle in oil in a small, steady stream, to emulsify.  Add orange zest and pulse to combine.  Place dressing in a lidded jar and add sesame seeds, shaking to combine.  Refrigerate until ready to use.

Mix salad greens and vegetables.  Right before serving, add orange slices, nuts, and noodles.  Toss with dressing and serve.

Italian Ham and Pasta Salad

This is from the Betty Crocker website.  We love it.  Great for a quick Friday night meal where you have people coming and going like at my house with teens.

Ingredients

Salad

1 box (9 oz) Green Giant® frozen broccoli cuts

3 1/2 cups uncooked bow-tie (farfalle) pasta (7 oz)

1 lb cooked ham, cut into julienne strips

1/2 medium green bell pepper, chopped (1/2 cup)

2 tablespoons finely chopped onions

Classic Italian Dressing

1/4 cup grated Parmesan cheese

1/4 cup olive or vegetable oil

2 tablespoons chopped fresh parsley

1 tablespoon chopped fresh basil leaves or 1 teaspoon dried basil leaves

1 teaspoon chopped fresh oregano leaves or 1/4 teaspoon dried oregano leaves

1 teaspoon chopped fresh marjoram leaves or 1/4 teaspoon dried marjoram leaves

1 teaspoon ground mustard

1/8 teaspoon pepper

2 tablespoons lemon juice

2 tablespoons white vinegar

1 clove garlic, finely chopped 

Directions

• 1 Cook broccoli and pasta separately as directed on packages; drain. Rinse pasta with cold water; drain.
• 2 In large bowl, mix all dressing ingredients until well blended. Add broccoli, pasta and all remaining salad ingredients to dressing; toss gently to mix. Cover and refrigerate at least 6 hours or until chilled.

 

Ground Turkey Meat Loaf

This is a recipe to remember.  My kids gobbled it up and there was nothing left afterwards.  That doesn't happen everyday, so this is a keeper.  Some of us ate it plain, some ate it with whole wheat toast, then a slice of the meat loaf, then mozzarella and parmesan cheese sprinkled on top.  The other thing I liked was it's simplicity-- I have another meatloaf recipe that has everything but the kitchen sink in it, and they ate this up more than my other recipe.  Less is more sometimes, and it was a hit!

Ingredients

• 1 1/2 pounds ground turkey
• 1/4 cup bread crumbs
• 1 large egg
• 1/2 medium onion, grated
• 1/2 cup plus 2 tablespoons whole milk
• 1/4 cup plus 2 tablespoons ketchup
• kosher salt and black pepper
• 
  
• Directions
• 1. Heat oven to 450° F. In a large bowl, combine the turkey, bread crumbs, egg, onion, and 2 tablespoons each of the milk and ketchup; season with ½ teaspoon salt and ½ teaspoon pepper.
• 2. Put the loaf into a bread pan, and top with the remaining ¼ cup ketchup. Bake until cooked through, 30 to 35 minutes.

Healthy Hamburger Soup

This is a long-time soup staple from my friend, Jackie.  It is very tasty and very healthy.  She originally got it from Taste of Home.

Ingredients

1. 1-1/2 pounds lean ground beef (90% lean)
2. 1 medium onion, chopped
3. 1 can (28 ounces) diced tomatoes, undrained
4. 2 cans (14-1/2 ounces each) beef broth
5. 1 cup water
6. 4 celery ribs, thinly sliced
7. 4 large carrots, halved and thinly sliced
8. 10 whole peppercorns
9. 1 teaspoon dried thyme
10. 1/2 teaspoon salt
11. 1/2 cup quick-cooking barley
12. 1/4 cup minced fresh parsley

Directions

1. In a large saucepan, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the tomatoes, broth and water. Add celery and carrots.
2. Place peppercorns on a double thickness of cheesecloth; bring up corners of cloth and tie with kitchen string to form a bag. Add to beef mixture. Stir in thyme and salt. Bring to a boil. Reduce heat; cover and simmer for 45 minutes or until vegetables are tender.
3. Return to a boil. Stir in barley. Reduce heat; cover and simmer for 10-12 minutes or until barley is tender. Remove from the heat; stir in parsley. Let stand for 5 minutes. Discard spice bag. Yield: 8 servings.

Nutritional Facts

1-1/3 cups equals 227 calories, 7 g fat (3 g saturated fat), 42 mg cholesterol, 762 mg sodium, 20 g carbohydrate, 5 g fiber, 20 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 starch.

Healthier Corn Chowder

This turned out so, so tasty, and the fat is cut way in-half from your typical cord chowder recipe.  The trick to this is cooking the veggies and bacon before adding liquid.

4 slices bacon turkey, chopped into little pieces
about 2 cups corn
half a head of broccoli, chopped
half a head cauliflower, chopped
1/3 head cabbage
2 cups skim milk
1/2-1 cup cheese
1/4 cup flour
olive oil
(I had 1 cup left-over roasted chicken I chopped up and put that in, too, but it would be good without it).

Place corn, other veggies, and turkey bacon in big soup pot.  Drizzle about 1tsp. olive oil in with it.  Cook about 10 min or until veggie brown and begin to soften.  If it starts getting dry, put about 1/4 cup water in rather than oil to cut down on fat.  When veggies are getting soft and bacon is cooked, sprinkle the flour over it and stir in well (this will allow the milk to thicken when it is added).  Then add your milk and stir again.  Turn down the heat after the milk is heated through (maybe after 3-5 minutes).  Let is simmer about 20 min.  Just before serving add the cheese in.  Notice the cheese is cut way back and it is still so tasty and your heart and waist line will thank you.

Counting Calories and Healthy Recipes

This is long, bear with me.

Yes, I am in that category where I now need to watch what I eat.  It took me a long time to gather the courage to admit it.  I was one of those people who was blessed with pretty good metabolism as long as I stayed semi-active.  Looking back, my weight did fluctuate here and there during college eating the dorm food and during the child-bearing years.  But I bounced back pretty quickly with not much effort on my part.  I just made my home-cooked meals, had dessert each night, exercised hear and there, and all was well.

Then once I hit my 30's and 40's everything changed.  I found myself (like the woman pictured above) busier than ever.  Especially over the last few years, our family dynamics shifted with teens and crazy schedules.  There was so much going on with other life events as well, that I found myself hungrier with less time to plan good meals as I was accustomed to during other times of my life.  I think I wanted to eat sugar to keep up the energy to keep going each day, but also for the first time in my life, I think I was stress eating.  I never became "fat" for lack of a better word, but I was heavier than I had ever been, and it bothered me that I knew I wasn't as healthy as I could be, as I have a life-long goal of being healthy inside and out.

After Christmas this year, I took a step back and examined my eating habits.  At the same time, my friend who was trying to lose weight reached out to other women she knew who were trying to lose weight as well.  She invited us over for lunch one day and had us all bring a favorite healthy low-calorie recipe and share healthy tips.  It was amazing to taste the delicious food and see all that we knew when we put our heads together.  

We now meet on a regular basis and share new recipes each time. And we've learned a TON.  Hear is a summary of what we've learned.  

A Baker's Dozen List of Healthy Eating Tips

1. The pantry seemed to be calling my name very loudly each day.  After all, I am a stay-at-home mom, and I am in close proximity to it all day and all night.

     Task: Stop going to the pantry so often.  Look at it as something that has limits.  It was a form of denial to think it was fine to eat what I wanted when I wanted. 

2. I don't think while I am eating.  I would just open mouth and insert food.  I totally needed to get my brain and my mouth reconnected. 

    Task: Think more.  Be in the moment and really think about what I am doing.

3. Portion control.  I ate as much as I wanted.

    Task: Start reading labels and looking at serving sizes.  

4. Eating too much made me hungrier.  Really, since I have cut back, I don't crave as much food, especially in the evening.

   Task: get off the sugar-rush and over-eating feeling.  Get satisfied (not full) from healthy foods, not carbs and over-eating.  You would be amazed at how much you can eat when it is good food like fruits and vegies.

5. Understand what I am eating.  Do a little research about fats and sugars and the food groups from trusted sources.  Don't do crazy things or crazy diets.

    Task: Be more proactive about my food and calorie intake.  Make sure I have more healthy food on hand.  Take a special trip to the store just for me and food that I have consciously chosen.  Modify recipes to be healthier.

6. Hormones.  Goodness.  Let's admit it- if you are in your 40's, you are likely effected by hormonal changes.  If you aren't in your 40's, there are other hormonal issues such as pregnancy, nursing, medications, etc.  My hormones make me hungry.  I am hungrier at certain times of the month than others.  It would not be an understatement that women can feel those raging hormones ;o)

   Task: What can I do when I am hungry?  Change my go-to food.  A bowl of granola has 2-3 times the calories as a bowl of cottage cheese and a little fruit.  

7. This is a life-style change.  If all you do is count calories, you may not be permanently successful.  Get the help you need.

   Task:  Many of us joined myfitnesspal.com where we can encourage each other daily, track our calories, and record our exercise (they have an amazing database that lets you know how your exercise effects how much you can eat in a day.)  Also, make healthy food for your family and teach them good habits to last a life-time.  Have them help prepare and clean-up, and keep that dinner hour as sacred family time.

8. Temptation.  One of my friends was staring at the bag of chocolate chips in the grocery store, asking herself, should I or should't I?  She was about to text one of us for support to get her through it so she could resist.  But then myfitnesspal.com came flashing through her mind and that helped her resist on her own.  

    Task: Find away to be accountable, and it may influence your decision-making process.

9. Geographic challenges.  Losing weight in the winter can be challenging.  I live in Minnesota, where I am already cold and dressed in wool socks and sweaters.  Losing weight can make you feel cold, and we are already cold.  Cold times 2 is no fun!  

    Task: One of my friends suggested the simple idea of turning up the heat- light bulb!  It is worth it to pay just a little more for the heat than to eat a cup of hot chocolate (or too much coffee) EVERY day!  What is your challenge with seasons or weather… think of solutions rather than giving in.

10. Don't do this alone.  

   Task: Talking about it with my kids and husband has really helped.  I love to bake, and I just asked that they support me while I get over the hump: I simply could not have so many cookies in our house while I was getting my self-control back in tact.  And pray about it!  Call on someone greater than yourself to help you where you are weak. I know the Lord will help each of us with whatever we need help with, and that includes keeping our appetites in check.  He helps us overcome our weaknesses.  I love this picture because she is in her jeans surrounded by food which to me represents the "here and now"-- get the help you need while you are in the moment.  

11.Be patient.

    Task: If you have a bad day, remember, tomorrow is a new day.  Maybe you need to look at the whole week instead of just that day.

12. Celebrate

  Task: give your friends total emotional Kudo's when they succeed.  And you get "bragging rights" when you pass up that birthday cake for the first time in your life or go for a walk instead of walk to the   pantry.  Let people know what you did!  And some people like to take a day off, or weekend off.  You just have to find what works for you.  

13. Exercise and Drink Water

   Task: I can eat more calories when I exercise.  But I also feel hungrier, so it is a balancing act.

It has been so great to work together on this with my friends!  It strengthens me to have the help, and it strengthens friendships.  Isn't it better to turn to a friend or God than food?  

Of course one of the great benefits is to see results of going down a pant-size or having your arm not flap in the wind quite the way it used to ;o)

Our unofficial name for our group "Healthy Eating Group".  Not very original, but hay-- if we make it complicated, we're not gonna get it done, right?

So, that is why I am going to start posting "Healthy Recipes" on a regular basis here.  If you are in the same boat as me and my friends, good luck and enjoy!

I am going to start with Darlene's really easy Chicken Taco recipe.

Chicken Tacos

1/4 cup of Italian Salad Dressing (you can use fat-free, zesty, whatever you have)

1 garlic clove, minced

1 1/2 pounds of frozen boneless chicken breasts (usually about 3 or 4 breasts from the bag)

1 teaspoon Chili powder

1 teaspoon Cumin

1/4 cup water

Mix all your ingredients, except the chicken, in a little bowl.  Put chicken in crockpot and pour over chicken.  Cook on low for 6 to 8 hours.  Shred with two forks and serve on tortillas with lettuce, cheese (read the label to know what the proper portion size is so you don't get too much), tomato, refried beans, etc.  Plain yogurt or fat-free sour cream is a nice substitute for regular sour cream.

It's yummy on white or cooked corn tortillas.