Healthy Recipes: Turkey Panini with Sundried Tomato Basil

Turkey Panini

 INGREDIENTS:

 6 ounces Turkey breast sliced thin, (use our roasted turkey breast)

 4 (1/2 ounce) Provolone slices, ½ ounce each

 1 (12 inch) Whole wheat baguette (3 inch roll per person)

 2 each Globe tomatoes, sliced thin

 1 large Onion, sliced and cooked about 1 cup of onion

 

½ cup Sun-dried tomato pesto mayo

 PREPARATION:

•  Preheat Panini machine or large griddle.


• Cut baguette into 4 equal pieces about 3 inches long each, then on the side to open up.  Don’t cut all the way down so your sandwich can stay intact.


• Place opened baguette on griddle or hot Panini, and toast the inside for about 1 minute.


• Then take off heat.


• Spread each side of the inside with sun dried tomato pesto mayo, about 1 tablespoon per side.


• Then place turkey breast, provolone, tomatoes, and onions on one side of the baguette.  Close sandwich


• Place back on griddle or hot Panini and then let cook for about 2-4 minutes.


• Enjoy with a small side salad or cup of fruit.

 Number of Servings: 4

 Serving Size: 1 sandwich (3 inch)

 Calories: 290 (based on our baguette used)

 Fat: 7

 

 Sundried Tomato Pesto Mayo

INGREDIENTS:

 ½ cup Sun dried tomatoes, rehydrated in hot water

 12 each Basil leaves, fresh

 2 Tablespoons Pinenuts

 2 Tablespoons Parmesan cheese, fresh

 1 Tablespoon Olive Oil

 1 Tablespoon Fresh garlic, minced

 2 teaspoons Lemon juice

 ¼ teaspoon Kosher salt

 2 cups Reduced Fat Hellmann’s Mayo (Optional)

 PREPARATION:

•  In food processor place all ingredients except mayo


• Process, until ingredients are well blended and somewhat smooth.


• Then place in a bowl and whisk in reduced fat mayonnaise.

Chef’s Note: This is great as a pesto and stuffed in a chicken breast with spinach or spread on top of a salmon fillet and baked.  There are multiple uses for this recipe so explore and enjoy the grand flavor!

 Number of Servings: 48

 Serving Size: 1 tablespoon

 Calories: 25

 Fat Grams: 2

(Calories and Servings include the reduced fat mayonnaise)

 

H3 Recipe: Teriyaki Pork Tenderloin Kebabs

INGREDIENTS:

Teriyaki Sauce:

1/4 cup Low sodium soy sauce

1/4 cup Mirin (Rice wine vinegar)

2 tablespoons Sugar

Kebabs:

1 pound Pork tenderloin, cleaned

1 cup Red onion, large chop

1 cup Yellow squash, large chop

1 cup Zucchini, large chop

 

H3 Recipe: CHICKEN SOUVLAKI

 

This Greek dish pairs great with our H3 Cucumber-Yogurt "Tzatzki" dip!

INGREDIENTS: for the marinade

            1 cup Lemon juice

            ½ cup Olive oil

            1 cup Soy sauce, low sodium

            3 Tablespoon Oregano, dried

            6 Garlic cloves, minced

INGREDIENTS: for the skewer

            1 Yellow onion, cut into large squares for skewers

            1 Green pepper, cut into large squares for skewers

            6 Chicken breasts, cleaned, trimmed, cut into four strips

            6- 8 inch wooden skewers, soaked in water overnight

H3 Recipe: POTATO, LEEK, MUSHROOM AND GRUYERE GRATIN

INGREDIENTS:

3 each Idaho potatoes, sliced thin (on mandolin or in food processor)

1 cup Leeks, washed and julienne

2 cups Mushrooms, sliced

1 Tablespoon Garlic, minced

1 cup Skim milk

1 cup Chicken stock or broth

¼ cup White wine, dry like Chardonnay

½ cup Gruyere, shredded

½ teaspoon Sea salt

1 teaspoon Onion powder

2 Tablespoon Thyme, fresh, chopped

¼ teaspoon Black pepper, ground

4 Tablespoon All-purpose flour

2 Tablespoon Parsley, chopped (as garnish)

PREPARATION:

• Preheat oven to 350ºF.


• In medium sized bowl, mix finely sliced potatoes, with salt, onion powder, thyme, pepper, and flour.


• Preheat medium sauté pan, and spray lightly with pan spray.


• Sauté leeks, mushrooms and then garlic, until tender.


• Prepare baking dish, lightly spray with non-stick pan spray.


• In large measuring cup, mix stock, skim milk and white wine.


• Place half of the potatoes in bottom of pan.


• Then place ½  of the sautéed vegetable mixture in the pan.


•  Then drizzle half the milk mixture over the first layer.


• Next layer with half the amount of cheese, and repeat the above.


• Cover baking dish with plastic wrap and then top with aluminum foil- the plastic wrap will not melt as long as it is fully covered with aluminum foil. 


• Bake in oven for about 30-40 minutes, or until fork tender, then pull out and uncover.


• Bake for an additional 10 minutes to brown the top of the potato dish.


• Garnish with freshly chopped flat Italian parsley.

Number of Servings: 8
Serving Size: about ½ cup
Calories: 195
Fat grams: 3

H3 Recipe: Valentine's Day Surf & Turf

GRILLED HERB RUBBED FILET

Ingredients:

2 each Beef tenderloin, cut into 4 ounce portions, trimmed

1 teaspoon  Rosemary, fresh, chopped

1 teaspoon Thyme, fresh, chopped

¼ teaspoon Salt

¼ teaspoon Crushed black pepper

Non stick pan spray

Preparation:

• Preheat grill, cast iron skillet, or sauté pan.


• Season filets on both sides


• Lightly spray pan with non stick pan spray


• Once heat source is hot, place filets on cooking surface, which ever you picked.


• If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side. 


• Then flip over and repeat.  This should achieve a medium rare filet.

Chef’s Note:  Remember that different thicknesses will determine cooking time.  If filet is really thick you may want to grill mark it and then finish cooking in the oven.  Medium rare reaches about 135 degrees internally.

Number of Servings: 2
Serving Size: 1 filet
Calories: 190
Fat Grams: 8

ROSEMARY SHRIMP

Ingredients:

6 each 21/26 Shrimp, peeled, tails taken off and deveined

3 teaspoons Rosemary, fresh, chopped

3 teaspoons Garlic, fresh, minced

Pinch Sea salt

Pinch Black pepper, ground

½ teaspoon Olive oil

2 each Wood skewers soaked in water (to prevent burning)

Preparation:

• Heat medium sauté pan until hot.


• Spray pan with ½ teaspoon of olive oil or non stick pan spray


• Skewer shrimp onto soaked wood skewers.


• In medium bowl placed chopped garlic, rosemary and other seasoning.


• Dip shrimp kabobs into seasoning mixture.


• Sauté shrimp until shrimp is nice and pink and slightly curled up.


• Then place with your favorite sauce and starch.

Chef’s Note:  Other seasonings could be added or replaced with the current seasonings here.  Lemon juice and dill would pair nicely or even old bay and lemon juice.  Season to your liking and enjoy!

Number of Servings: 2
Serving Size: 3 shrimp
Total Calories: approx. 40 depending on size you buy
Fat Grams: 3

H3 DEMI GLACE

Ingredients:

1 each Shallot, chopped

1 clove Garlic, fresh, chopped

2 cups Veal or beef stock

1 teaspoon Thyme

1 tablespoon Parsley, fresh, chopped

1 each Bay leaf

5 each Black peppercorns

½ teaspoon Salt

Pinch White pepper

2 teaspoons Tomato paste, or low sodium soy sauce

2 tablespoons Corn starch

2 tablespoons Cold water, to mix with corn starch                                               

Preparation:

• In medium sauce pan heat to medium high heat.


• Saute shallots, and garlic until translucent and tender.


• Then deglaze the pan with stock.


• Add herbs and spices, and cook until reduced by half.


• If color is desired add tomato paste or soy sauce. Let cook for additional 2 minutes.


• Then make corn starch slurry, and slowly add while whisking into warming cream mixture.


• Thicken until desired consistency.

Number of Servings: 4
Serving Size: 2 ounces
Calories: 35
Fat Grams:1

Click to view and download Garlic Mashed Potatoes recipe.

Top 8 Hilton Head Health Moments of 2010

Here are eight of the many amazing moments in 2010.  What were your top H3 moments of 2010?  Relive your experience in the comments section!



8.  Yoga Retreat – On May 15th, 2010 we completed our first ever yoga retreat with Karen Verechia.  It was an enormous success!  The three magnificent days were spent practicing various styles of yoga in some of the most beautiful and tranquil places on Hilton Head Island including: White Point on Pinckney Island, Lake Joe in the Sea Pines Forest Preserve, and a barren tidal island in the middle of the May River.

7.  The Return of Jeff and Jen – Jeff Ford and Jen Welper both returned to Hilton Head Health in 2010.  Jeff, previously a program intern in the fall of 2009, became a full-time fitness specialist in May 2010.  It was a no brainer to invite Jeff back to H3 after how well received he had been the previous fall.  His passion for Health and Fitness is infectious!  Jen Welper left Hilton Head Health en route to Chicago in 2008, but realized that H3 was her home away from home.  So, in 2010 when the position of executive chef reopened, Jen Welper was the obvious shoe-in.  Both Jeff and Jen added a tremendous amount of experience and enthusiasm to an already incredible H3 team.



6.  New Pool and Front Entrance – In the early spring of 2010 we opened a brand new state-of-the-art swimming pool.  The geothermal heating system combined with mineral filtration and zero degree entry was the first pool of its kind on Hilton Head Island.  The nearly 25-meter pool’s rectangular shape gave H3 the ability to start teaching a variety of new classes.  Oh and let’s not forget the new Hot Tub that had been a desire of repeat guests for years.  About two months later we finished the world class front entrance, fountain and sitting area.

5.  H3 Direct and Our First Corporate Wellness Client – The Zeigler Group, an auto dealer in the Grand Rapids/Kalamazoo area of Michigan, became our first ever corporate wellness client.  The owner, Harold Zeigler, and his son visited H3 and wanted a way to start implementing the healthy tactics in their workplace.  They enlisted the help of H3 by bringing the experts to their employees.  Bob Wright and I each gave two days of lectures to hundreds of their motivated employees.  Soon they were dropping pounds and getting fit.  H3 Direct was born and interest in the now nationwide program blossomed.

4.  Two Brand-Spanking-New Sister Websites, H3Daily.com and HHHealth.com – If you’ve been reading H3Daily.com for a while you know that it’s gone through a major overhaul as well as an overall improvement in content.  Video, recipes, workouts and articles are now published daily, keeping our guests and their network of friends and family well-informed and motivated.  Then, four weeks ago we unveiled the new flagship HHHealth.com website.  Its combination of strategic organization, design, improved photo content and revamped testimonials page have given potential guests a true representation of what Hilton Head Health is all about.

3.  Wellness Coaching – All six of H3’s Health Specialist’s spent 13 weeks in an intensive wellness coach training program developed by a world-renowned Harvard professor and accredited by the Gold-Standard organization in health and fitness, the ACSM.  The program has improved our in-house individual coaching sessions that every new guest receives, but has also spawned an entire new sector of lifestyle advancement that H3 we’ll be fully unveiling in 2011.  The program includes phone coaching for departing guests that’s expected to drastically improve their opportunity for long-term success. 



(Source)

2.  The Filming of the Upcoming HEAVY Documentary for A&E – If you were here this past summer you likely had the opportunity to meet twelve incredible individuals that spent six months at H3 transforming their lives.  Fortunately, for those of you that didn’t get to meet the gang, the entire transformation was captured by Tijuana Entertainment and is set to air throughout the next 3 months starting January 17th, 2010 at 10 pm on A&E.



1.  Devin’s Dash 5k – In 2010 we lost our beloved massage therapist Devin Schaffer to cancer.  But, his battle brought hundreds of family and friends together on Saturday, October 16th, 2010 in a day that can only be described as divine.  His presence was certainly felt along the 3.1 mile running route in Shipyard Plantation.  The turnout was astounding and the over $10,000 raised for the American Cancer Society was a testament to the impact that Devin had on so many lives.  There is no question that the top moment of 2010 at Hilton Head Health was the race in honor of such a beautiful individual.

H3 Recipe: Butternut Squash Risotto

A recipe from last week's Cooking Healthy: Holiday Spirit workshop!



INGREDIENTS:

• 1 teaspoon olive oil


• ¾ cup Aborio Rice or Brown Sushi Rice


• 1 cup Onion, finely diced


• 1 Tablespoon Garlic, minced


• 4 cups Low Sodium Chicken Stock


• 1 cup White Wine, Chablis or Chardonnay


• 2 cups Butternut squash, small cubes


• 3 cups Crimini mushrooms, sliced


• 1 ½ tablespoons Fresh Thyme, chopped


• 1 T. Sage, fresh, chopped


• ½ cup Parmesan cheese, freshly grated


• ½ cup Half and Half


• ½ teaspoon Salt


• Ground Black Pepper, to taste

PREPARATION:

• Preheat medium size sauté pan to medium high heat.  If possible, use a non-stick pan.


• Add olive oil- make sure to spread around pan


• Add diced onion, and sauté until soft


• Then add Aborio rice or brown sushi rice to pan and sauté with onions


• Continuously stir.


• Then pour in ½ cup of the chicken stock.


• Once that chicken stock gets absorbed in the rice, then add ½ cup of the white wine.


• Continue this same process until the last ½ cup of chicken stock is left.


• Add your asparagus, mushrooms and thyme into the risotto.


• Once the vegetables soften then add your last half cup of chicken stock.


• As that chicken stock gets absorbed into the rice then add your parmesan cheese, salt and pepper, then stir.


• Add half and half.  This gives the risotto its creamy texture and appeal, however, you may choose to leave this out. 

 

Chef's Note:  Many other vegetables can be used in place of the vegetables suggested such as zucchini, summer squash, asparagus, carrots, peppers, cherry tomatoes and different varieties of onions.

 

Serves:                       8

Serving Size:             ½ cup

Calories:                    182

Fat:                             5 grams

H3 Recipe: Tres Leches Cake

A light, fluffy and moist cake - the perfect dessert for a special meal!           

 INGREDIENTS:

1 each             Cooking Spray

6 each             Egg Yolks

2/3 cup           Sugar

2 tsp.               Vanilla extract

2 cups              Flour, All-Purpose

2 ½ tsp.           Baking powder

¼ tsp.              Salt

½ cup              Skim milk

6 each             Egg whites

3 T.                  Sugar

Milk Sauce

1 each             Fat free sweetened condensed milk  (14 oz)

1 each             Fat free evaporated milk (12 oz)

½ cup              Skim milk

 

PREPARATION:

• Preheat oven to 375.


• Spray large baking pan


• Place egg yolks, 2/3 cup of sugar, and 2 teaspoons of vanilla in a large mixing bowl.  Beat with a mixer until thick and pale.


• In separate bowl, mix flour, baking powder, and ¼ teaspoon salt; mix well. 


• Add the flour mixture and the ½ cup of skim milk alternately to egg yolk mixture.


• In another large bowl, beat 6 egg whites on high speed until foamy.  Then add the 3 tablespoons of sugar one at a time .


• Beat eggs until stiff peaks form.


• Gently fold egg white mixture in with the egg yolk mixture.


• Spoon batter into prepare baking sheet pan.


• Bake at 375 for about 20 minutes.


• When cake is done, pull out of oven let rest for about 10 minutes.


• Then invert out of pan, and pierce the top of the cake with a fork making many fork spears.


• Prepare milk sauce.  (Make sure before pouring milk mixture over cake that you have a pan with a lip on it so extra milk does not run on you.)


• Slowly pour milk mixture over cake, then let stand for at least two hours. 


• Serve with fresh berries and low fat whipped topping.

Number of servings:  25

Serving size:  1 piece

Calories:  100

Fat grams:  4