H3 Recipe: Southwest Egg Roll

INGREDIENTS:

1 (4 oz)            Cooked boneless, skinless chicken breasts

1/4 cup           Part skim mozzarella cheese

1/4 cup            Black beans, cooked

1/2 each          Red onion, chopped

1/2 tsp             Cumin, ground

1/4 cup            Red bell peppers, chopped

1/4 cup            Corn Kernels (frozen) thawed

4 each              Spring roll wrappers                                                                                       

PREPARATION:

• Preheat oven to 375˚F


• Cook chicken breast and chop into small pieces (dice)


• Cut all vegetables


• In a bowl mix all ingredients except for the spring roll wrapper


• Once ingredients are well mixed, place a 1/4 cup of the mixture at one corner of wrapper.


• Fold the corner where you placed ingredients over, holding ingredients in wrapper.


• Then bring both in sides over the folded corner, and then continue to roll.


• Seal end of wrapper w/egg beaters or non-stick cooking spray.


• Bake until crispy for about 15-20 minutes.

*How to wrap into egg rolls:

Step 1: lay out wrapper          

Step 2: place ingredients in corner     

Step 3: fold corner over food

Step 4: bring in both sides of wrapper

Step 5: Continue to roll

 

Number of servings: 4
Serving Size: 1 egg roll
Calories: 90
Fat Grams: 2

H3 Recipe: Cornflake 'Fried' Chicken

INGREDIENTS:

4 each 4oz.   Boneless, skinless chicken breasts

1 cup              Nonfat, plain yogurt

1 cup              Corn Flakes, crushed

1 cup              Whole wheat flour (optional)

1/2 tsp            Salt

1 tsp                Garlic powder

1 tsp.               Onion powder

1 tsp.               Mrs. Dash, Table Blend

1/2 tsp            White pepper

1 can              Spray oil

PREPARATION:      

• Preheat oven to 350°F.


• Remove all visible fat from chicken and cut each breast into four strips or leave as whole breasts.


• Combine the remaining ingredients in a bowl.


• Line a cookie sheet with baking parchment or wax paper.     


• Toss cut chicken in yogurt.


• Then toss chicken in seasoned breading mixture to coat.


• Shake off excess breading and lay chicken breasts out on the cookie sheet.


• Lightly spray oil the chicken.  This helps brown the breading.


• Bake for about 15-20 minutes or until just firm to the touch or an internal temperature of 165 F.        


• Serve with H3 Oven Roasted Red Potatoes and a green side of choice!                                                     

Number of servings: 4

Serving size:  4 oz.

Calories: 160

Fat grams: 1

H3 Recipe: Roasted Pork Tenderloin with Spiced Apple Cider Compote

Last week, I shared a recipe from our Holiday Cooking Healthy workshop - Butternut Squash Risotto.   With Thanksgiving right around the corner, I thought it most appropriate to share another great holiday recipe!   Browse our Healthy Recipe page for a great side dish to accompany this savory and sweet main dish.



Roasted Pork Tenderloin

Ingredients:

2 each   Pork tenderloins, cleaned and trimmed, plain

1/2 tsp.   Sea salt

¼ tsp.   Ground white pepper

Meat thermometer

Marinade:

½ c.   Soy sauce, low sodium

½ c.   Maple syrup, sugar free

1 T.   Rosemary, fresh,chopped

1 T.   Thyme, fresh, chopped

1 T.   Garlic, chopped

1 each   Shallot, chopped

Preparation:

• Marinate pork tenderloin or pork medallions at least an hour before cooking. 


• Reserve some marinade and place in sauce pot, to let reduce to use as sauce.


• Preheat oven to 350ºF


• Place parchment paper on baking sheet, or simply spray sheet with cooking spray.


• Place each tenderloin on the baking sheet, and season.


• Bake in oven for 20 minutes or until the internal temperature reaches 145ºF.  This internal temperature will cook the pork at a medium.  If a well done center is desired cook to an internal temperature of 160ºF.


• Once tenderloin has reached your desired doneness slice on a bias and serve with your favorite sauce or our spiced apple compote.

Number of Servings: 6
Serving Size: 4 ounces
Calories: 170
Fat: 2

Spiced Apple Cider Compote

Ingredients:

2 each   Apple, granny smith, peeled and cored, cubed

1 each   Shallot, chopped

1 c.   Apple juice, or apple cider

1 T.   Brown Sugar

½ tsp.   Cinnamon, ground

½ tsp.   Red pepper flakes (use ¼ tsp. at a time)

2 tsp.   Cornstarch + cold water about 2 tsp.

Preparation:

• Warm sauce pan to a medium heat


• Once pan is hot, add shallots and cook until tender then add apple cubes.


• Let apples cook for about 5 minutes, stir frequently.


• Then add apple juice, brown sugar, cinnamon, and pepper flakes.


• Stir frequently and bring apples to a simmer until apples are tender and sauce has a slight thickness to it.  If more thickness is desired add small amounts of cornstarch in cold water.  Until you have reached your desired consistency.


• Serve over pork tenderloin.

Number of Servings: 4
Serving Size: approx ¼ cup
Calories:40
Fat: 0

Facebook Frenzy - Recipe Photo Contest

Do you have a favorite Hilton Head Health (H3) recipe or is there one you’ve been longing to try?  If so, here’s your chance to showcase your culinary skills.  From now through October 6th 2010, we challenge you to be your own healthy chef and prepare one of our H3 signature recipes.  Once you’ve made the H3 dish, take a picture, then log onto Facebook and post your photo for a chance to win one of our H3 Cookbooks along with our customized Cooking Healthy apron. 

Official rules: Recipe must be from H3daily Healthy Recipes section, or a previous recipe featured on the H3 Daily blog.  You may create as many recipes and upload as many photos as you wish.  Photo caption should include recipe(s) name.  Three winners will randomly be selected and announced on Facebook October 11th 2010.  All submitted photos become property of Hilton Head Health and may be used in any promotional material. 

I leave you with a few recipes to get your culinary juices flowing...Get Cooking!

[caption id="attachment_3590" align="aligncenter" width="300" caption="H3 Low Country Crab Cakes"][/caption]

 

[caption id="attachment_3591" align="aligncenter" width="300" caption="H3 Scallops & Risotto"][/caption]

 

[caption id="attachment_3592" align="aligncenter" width="300" caption="H3 Chocolate Cake with Berries"][/caption]

 

[caption id="" align="aligncenter" width="200" caption="H3 Banana Oatmeal Hotcakes"][/caption]

H3 Recipe: Banana Blueberry Flax Muffins

Banana Blueberry Flax Muffins

INGREDIENTS:

• 1 ½  cup   Flour


• 1 cup   Flax seed ground


• 1 cup   Sugar


• 1 tsp.   Salt


• 1 ¼ tsp.   Baking Soda


• 1 ¼ tsp.   Baking Powder


• 2/3 cup   Skim milk


• ½ cup   Non fat plain yogurt


• 2 T.  Vegetable oil or canola oil


• 2/3 cup  Egg beaters, or egg whites


• 1 ½ cup   Mashed ripe bananas


• 2 cups   Blueberries, fresh or frozen (save for the end)

 

PREPARATION:

Preheat oven to 350 degrees.  In mixer bowl, add all dry ingredients.  In separate bowl, mix all wet ingredients.  Then add to mixer bowl and mix for about 2 minutes until well incorporated.  Make sure to scrape the sides of the bowl to make sure all ingredients are incorporated.  Pre-grease muffin tins with pan spray.  Place blueberries in each muffin tin, about 8 blueberries each.  Then portion ¼ cup scoop over the blueberries.  Bake in oven for about 15- 20 minutes.  Just until lightly browned.

 

**Chef’s note: If you have a dark muffin pan, be sure to reduce your heat to 325 degrees.  Enjoy the muffins as part of your Metabo meal or try one crumbled over oatmeal at breakfast.  In order to practice portion control, freeze the extra muffins you don’t need.

Number of Servings: 18

Serving Size: 1 muffin

Calories: 75

Fat grams: 1

*Please not the correction to the number of calories per serving from 60 calories to 75 calories.*