Many people report that coming up with innovative and healthy recipes is one of the hardest things to master on the weight-loss and weight maintenance journey. Whether you’re cooking for yourself or for others as well, picking out a healthy meal that is nutritious and delicious can be a definite challenge. It certainly doesn’t help when we consider other factors such as time and budget as well!
Fortunately, each month the Your Weight Matters Campaign strives to bring you fresh, new recipes to refresh your plate and fuel your body with healthy and tasty foods. Take a look at some of these power-packed meal options below, and let’s get cooking!
Add these Recipes to Your Cookbook!
Breakfast – Whole Grain Waffles with Strawberries and Almonds
Ingredients:
- 1/2 cup rolled oats
- 1/2 cup whole-wheat flour
- 1 tbsp. ground flaxseed
- 2 tsp. baking powder
- 1/4 tsp. pumpkin pie spice
- 1/4 tsp. salt
- 1 egg, separated
- 3/4 cup skim milk
- 1/4 cup mashed banana
- 1 tbsp. canola oil
- Vegetable oil cooking spray
- 3/4 cup nonfat plain Greek yogurt, divided
- 1 1/2 cups sliced strawberries, divided
- 3 tbsp. sliced almonds, divided
- 6 tsp. maple syrup, divided
Directions:
- Heat waffle iron. In a blender, process oats until flour-like in texture.
- In a bowl, combine oats with flour, flaxseed, baking powder, pumpkin pie spice and salt. In a second bowl, beat egg white until stiff peaks form. In a third bowl, mix milk, banana, oil and egg yolk. Gently stir milk-banana mixture into dry ingredients. Gently fold in egg white until just combined.
- Coat waffle iron with cooking spray. Pour 1/3 cup batter onto iron, and cook until waffle is crispy and pale gold – about four minutes. Repeat twice. Top each waffle with 1/4 cup yogurt, 1/2 cup strawberries, 1 tablespoon almonds and 2 teaspoon syrup.
Quick tip: For extra protein, serve with low-fat turkey sausage.
Source: www.epicurious.com
Lunch – Easy Tortilla Pizzas (a healthy alternative to frozen pizza!)
Ingredients:
- Tortilla(s)
- Cooking spray
- Tomato sauce or pizza sauce of your choosing
- Shredded low-fat cheese (mozzarella or Parmesan, for example)
- Desired toppings
Directions:
- Preheat the oven to 375 degrees Fahrenheit.
- Spray your tortilla(s) with cooking spray
- Spread a thin later of tomato or pizza sauce over the tortilla
- Sprinkle shredded cheese over the pizza sauce
- Add the desired toppings.
- Place the tortilla pizza onto a baking sheet, and bake for eight to ten minutes.
Quick tip: Don’t forget your veggies! You can even add a side salad to this lunch.
Source: www.momables.com
Dinner – Weeknight Lemon Chicken Skillet Dinner
Ingredients:
- 12 oz. baby red potatoes, halved
- 1 tbsp. olive oil, divided
- 4 (6-ounce) skinless, boneless chicken breast halves, pounded to 3/4 inch thickness
- 3/4 tsp. kosher salt, divided
- 1/2 tsp. freshly ground black pepper, divided
- 2 thyme sprigs
- 4 oz. cremini mushrooms, quartered
- 1 tbsp. chopped fresh thyme
- 1/4 cup whole milk
- 5 tsp. all-purpose flour
- 1 and 3/4 cups unsalted chicken stock (such as Swanson)
- 8 very thin lemon slices
- 1 (8-ounce) package trimmed haricots verts (French green beans)
- 2 tbsp. chopped fresh flat-leaf parsley
Directions:
- Preheat oven to 450 degrees Fahrenheit.
- Place potatoes in medium saucepan; cover with water. Bring to a boil and simmer for 12 minutes or until tender. Drain.
- Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to pain.
- Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.
- Add chicken and thyme sprigs to pan. Cook for five minutes or until chicken is browned.
- Turn chicken over. Place pan in oven and bake at 450 degrees Fahrenheit for 10 minutes or until chicken is done. Remove chicken from pan.
- Return pan to medium-high heat. Add remaining two teaspoons oil. Add potatoes, cut sides down; mushrooms; and 1 tablespoon thyme. Cook for three minutes or until browned, stirring once.
- Combine milk with flour in a small bowl, stirring with a whisk. Add remaining salt, remaining pepper, flour mixture, stock, lemon and beans to pan. Simmer for one minute or until slightly thickened. Add chicken, cover, reduce heat and simmer for three minutes or until beans are crisp-tender.
Quick tip: Serve with a side of fresh veggies and a whole grain roll for a balanced dinner!
Source: www.cookinglight.com
Want More Recipes to Help You Stay on Track?
For a complete list of additional healthy recipes you’re sure to enjoy, you can read the full article from Your Weight Matters Magazine by CLICKING HERE.
Do you have any healthy recipes you think others would love, too? We want to see them! Share with us in the comments below or send an email to mstep@obesityaction.org.
