Recipes for Good Health

[Cobra]

Spicy Beef Burgers

Yield: 6 servings

1 pound lean ground beef (7% fat)

3/4 cup black beans, rinsed and drained

3 tablespoons hot salsa

1 tablespoon Worcestershire sauce, reduced sodium

1 clove garlic, minced

1 teaspoon onion salt

1 teaspoon chili powder

1 teaspoon salt

1/2 teaspoon black pepper

2 teaspoons olive oil

6 whole wheat hamburger buns

(Optional Toppings: Low-fat cheese, lettuce, pickles, tomatoes, pickled jalapeños)

Mix black beans, salsa, Worcestershire sauce, garlic, onion salt, chili powder, salt and pepper in large bowl and mix well. Add in ground beef and lightly mix until just blended. Form into 6 thick patties, pressing your thumb into the middle to make a small indentation. Place in the refrigerator.

Heat grill or pan to medium-high heat. Run grill with olive oil or place olive oil in pan. Cook burger until nicely browned; flip halfway through and cook until no longer pink in the middle. If you are adding cheese, place on top of the burger approximately 3 minutes before done. Remove from heat and build your burger.

Recipe by AccentHealth Chef Donna Brousseau


Nutritional Information Per Serving (1 burger)

Calories: 313

Sodium: 761mg

Fat: 10g

Fiber: 6g

Carbohydrate: 29g

Protein: 25g

[Cobra]

Healthy Loaded Nachos

Yield: 8 servings

Ingredients

8 ounces flour tortillas
½ cup water
1 tablespoon canola oil
Juice from one lemon
Juice from one lime
Salt and pepper
1 tablespoon olive oil
1 clove of garlic, minced
4 chicken breasts, diced
1 teaspoon chili powder
1 cup canned black beans (rinsed well)
2 ounces green chilies, drained
1 cup reduced-fat shredded cheese blend
2 tomatoes, diced
1 cup salsa
½ cup finely sliced green onions
¼ cup chopped fresh cilantro
¼ cup light or fat-free sour cream

Chips

1. Preheat the oven to 350°F.
2. Line two baking sheets with parchment paper.
3. In a large bowl, mix together water, lemon juice, lime juice, and canola oil.
4. Working quickly, dip each shell in the lemon and lime solution.
5. Make a stack with the tortillas, then cut them into quarters.
6. Spread the chips in a single layer on the prepared baking sheets.
7. Season with salt, pepper, and any other seasonings that you desire.
8. Bake until the chips are crisp and golden, about 12 to 16 minutes.

Toppings

1. In a saute pan, heat olive oil until warmed.
2. Add garlic and cook 2-3 minutes until fragrant.
3. Add in chicken and chili powder and cook until no longer pink, about 8 minutes.
4. Add in black beans and stir to warm.
5. Remove from heat.

Serve

1. In a pie plate or shallow casserole dish, spread half of the chips.
2. Top the chips with half of the chicken mixture and sprinkle with half of the chilies and cheese.
3. Top with the remaining chips and another layer of the chicken mixture, chilies, and cheese.
4. Bake until the cheese has melted, 5 to 10 minutes.
5. Sprinkle the nachos with the green onions, tomatoes, and cilantro.
6. Serve with salsa and sour cream.

Nutritional Information Per Serving
Calories: 415
Sodium: 650mg
Fat: 21g
Dietary Fiber: 5g
Carbohydrate: 37g
Protein: 24g



Credits

Recipe by AccentHealth Chef Donna Brousseau.

[Cobra]

Spicy Baked Chicken Breasts

Ingredients

6 pieces of skinless boneless chicken breast
1 (5-ounce) package of Melba toast (original or sesame flavor)
½ tablespoon rosemary, finely chopped (fresh if possible)
1 teaspoon dried oregano
½ teaspoon dried thyme
3 tablespoons minced parsley (fresh if possible)
1 teaspoon pepper
1 teaspoon salt
½ teaspoon paprika
2 teaspoons garlic powder
3 tablespoons Dijon mustard
Light cooking spray

Procedure

1. Preheat oven to 375 degF.
2. In food processor, slowly pulse Melba toast until small crumbs. Do not over-process.
3. Place crumbs in a bowl and add rosemary, oregano, thyme, parsley, pepper, salt, paprika, and garlic powder. Mix thoroughly.
4. Pat chicken breasts dry and then brush with Dijon mustard. Roll in crumbs to coat.
5. Spray top of chicken lightly with cooking spray.
6. Place on rack on top of a parchment-lined sheet pan.
7. Cook for 35 minutes or until juices run clear.

Nutritional Information Per Serving
Calories: 180
Carbohydrate: 20g
Fat: 2g
Dietary Fiber: 2g
Protein: 20g
Sodium: 525mg


Credits

Recipe by AccentHealth Chef Donna Brousseau.

[Cobra]

Border Burgers with Chipotle Ketchup

Yield: 4 servings

Ingredients

½ cup ketchup
1 tablespoon finely chopped chipotle chiles in adobo sauce
1¼ pounds ground buffalo
½ cup (2 ounces) grated Monterey Jack cheese
1 teaspoon dried thyme
½ teaspoon ancho or other chile powder
¼ teaspoon cinnamon
1 clove garlic, finely minced
1 teaspoon kosher salt
½ teaspoon freshly ground pepper
4 hamburger buns, toasted
1 medium red onion, thinly sliced

Procedure

1. Combine the ketchup and chipotle chiles in a small bowl and mix until well blended. Set aside.
2. Combine the ground buffalo, cheese, thyme, chile powder, cinnamon, garlic, salt, and pepper. Mix gently with a fork and form into 4 patties, about 3/4-inch thick.
3. Prepare the grill or skillet by brushing lightly with oil.
4. Grill or cook the burgers for 4 minutes over medium heat.
5. Turn and continue cooking an additional 4 to 5 minutes, or until the burgers are cooked throughout with a small amount of pink in the center.
6. Place the burgers on toasted buns and top with 2 tablespoons of chipotle ketchup and red onions.

Nutritional Information Per Serving (1 Burger)
Calories: 461 (41% from fat)
Protein: 33 g
Fat: 20 g
Carbohydrate: 34 g
Saturated Fat: 8 g
Fiber: 2 g
Monounsaturated Fat: 7 g
Iron: 2 mg
Polyunsaturated Fat: 2 g
Sodium: 1019 mg
Cholesterol: 76 mg
Calcium: 182 mg

Credits

Recipe courtesy Health magazine[/url].[/b]

[Cobra]

Grilled Pizza

Yield: 8 servings

Crust Ingredients

1 envelope active dry yeast (2¼ teaspoons)
¼ cup warm water (105 to 110°F)
1 tablespoon honey
2 cups all-purpose flour
1 cup whole-wheat flour
1½ teaspoons kosher salt
1 cup room temperature water
2 tablespoons extra-virgin olive oil, plus extra for oiling the dough

Topping Suggestions

Chicken, goat cheese, and caramelized onions
Fresh tomato, mozzarella, and basil
Ham and pineapple (for kids)
Grilled vegetables
Cajun shrimp

Procedure

1. Preheat oven to 400°F or set grill to medium-high heat.
2. Dissolve the yeast in the warm water; stir in the honey and set aside until foamy, about 5 minutes.
3. Combine the all-purpose flour, whole-wheat flour, and salt in the work bowl of a food processor.
4. Pulse to mix the dry ingredients evenly.
5. Combine the yeast mixture, room temperature water, and olive oil in a small bowl.
6. With the food processor running, slowly add the liquid through the feed tube and process until the dough forms a ball and comes away from the sides of the work bowl. If the dough is too sticky and clings to the blade, add 1 to 2 tablespoons of flour and continue processing. If the dough appears dry and crumbly, add 1 to 2 tablespoons of water and process until the dough forms a ball.
7. Place the dough on a lightly floured counter and knead by hand a few times to form a smooth, round ball.
8. Place the dough in a lightly oiled bowl; cover with plastic wrap or a slightly damp towel and let rise until doubled in size, about 1 hour.
9. Punch the dough down and transfer to a lightly floured counter and knead a few times.
10. Divide the dough into 4 equal portions.
11. Brush each very lightly with oil, then cover with plastic wrap or place in plastic bags and put in the refrigerator for at least 2 hours, up to overnight. (Dough can be frozen at this point.)
12. Bring the dough to room temperature before shaping.
13. Lightly oil hands and slowly push dough out to form an 8-inch circle.
14. Brush lightly with olive oil and place on baking sheet or on grill and cook until browned and firm.
15. Remove from oven or grill.
16. Top with desired toppings and return to oven or grill and cook until warm throughout.

Note: For some added nutrition and great texture, mix 2 tablespoons of flax seed into the dough.

Nutritional Information Per Serving (One Eighth of Pizza Dough)
Calories: 205
Sodium: 438mg
Fat: 4g
Fiber: 3g
Carbohydrate: 37g
Protein: 6g

Credits

Recipe by AccentHealth Chef Donna Brousseau.

[Cobra]

Chicken Chili with White Beans and Chipotles

Yield: 4 servings

Ingredients

2 teaspoons olive oil
1 cup finely chopped onion
1 teaspoon ground cumin
3 (15½-ounce) cans Great Northern beans, rinsed and drained
2 cups fat-free, less-sodium chicken broth
1 (7-ounce) can chipotle chiles in adobo sauce
2 cups diced cooked chicken breast
1 tablespoon chopped fresh cilantro

Procedure

1. Heat the oil in a nonstick saucepan over medium heat.
2. Add the onions and saute them until soft.
3. Add cumin, beans, and broth to the pan.
4. Remove 1 chile and 2 teaspoons of sauce from the can, reserving remaining chiles and sauce for another use.
5. Remove seeds from the chile and chop.
6. Add the chile and the sauce to the bean mixture and bring it to a boil.
7. Reduce the heat and simmer for 15 minutes.
8. Place 1 cup of the bean mixture in a blender or a food processor and process until smooth.
9. Return puree to the pan and add the chicken.
10. Cook for 5 minutes or until thoroughly heated, then stir in the cilantro.


Nutritional Information Per Serving (1½ cups)

Calories: 431 (10% from fat)
Protein: 42g
Fat: 5g
Carbohydrate: 55g
Saturated Fat: 1g
Fiber: 17g
Monounsaturated Fat: 3g
Iron: 6mg
Polyunsaturated Fat: 1g
Sodium: 606mg
Cholesterol: 60mg
Calcium: 175mg


Credits

Recipe Courtesy of Health Magazine