Get all the flavor and none of the guilt with this simple recipe for the perennial favorite: Chicken Caesar Salad.
Makes 4 servings
Prep time: 15 minutes
Cook: 12 minutes
Ingredients:
Olive oil cooking spray
1 pound skinless, boneless chicken breast halves
1/4 plus 1/8 teaspoon kosher salt, divided
1/4 plus 1/8 teaspoon freshly ground black pepper, divided
1/2 cup silken soft tofu
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons red wine vinegar
1 teaspoon Worcestershire sauce
3/4 teaspoon minced garlic
1/2 teaspoon anchovy paste
1 tablespoon water
2 tablespoons grated and 1/4 cup shaved fresh Parmesan cheese
8 cups romaine lettuce cut crosswise into 2-inch strips
1 1/4 cups fat-free croutons
Instructions:
1. Heat grill pan to medium-high. Mist chicken breasts with olive oil spray, and season with 1/4 teaspoon each salt and pepper. Grill chicken until just cooked through, about 5–6 minutes per side. Place chicken on a cutting board and let rest about 5 minutes to allow juices to redistribute; cut into bite-size pieces.
2. Mix next 8 ingredients and remaining salt and pepper in a blender until well-combined and creamy, scraping down blender sides, as necessary. Add 1 tablespoon water to thin. Stir in grated Parmesan.
3. Toss lettuce, croutons, and dressing in a large bowl; divide among 4 plates. Arrange chicken over salads, sprinkling each evenly with shaved Parmesan. (Serving size: 2 cups lettuce and 1/4 pound chicken)
Nutrition:
Calories 269 (33% from fat); Fat 10g (sat 3g, mono 4g, poly 2g); Cholesterol 69mg; Protein 31g; Carbohydrate 13g; Sugars 3g; Fiber 3g; Iron 2.5mg; Sodium 510mg; Calcium 178mg
By Laraine Perri
Last Updated: February 20, 2009
Filed Under: Healthy Cooking
Showing posts with label low fat. Show all posts
Showing posts with label low fat. Show all posts
2009/03/23
Healthy Salads: Detoxifying Cabbage, Ginger Lend Crunch to This Low-Cal Salad
By Laraine Perri
From Health magazine
Detox never tasted so good. This recipe for red cabbage and apple salad with ginger vinaigrette delights for just 215 calories.
Prep: 20 minutes
Makes 4 servings
Ingredients:
3 tablespoons apple cider vinegar
1 1/2 teaspoons grated peeled fresh ginger
1 teaspoon Dijon mustard
1 teaspoon honey
1/2 teaspoon minced garlic
3 tablespoons extra-virgin olive oil
1/4 teaspoon kosher salt
1/8 teaspoon ground black pepper
2 cups packed shredded red cabbage
2 cups packed shredded Napa cabbage
2 cups thinly sliced Granny Smith apple
2 teaspoons fresh lemon juice
1/4 cup golden raisins, plumped in hot water
1/4 cup toasted, unsalted sunflower seeds
Instructions:
1. Whisk together first 5 ingredients (through garlic) in a small bowl. Whisk in olive oil, salt, and pepper; set aside.
2. Toss cabbages together in a large serving bowl. Toss apple slices with lemon juice to keep from browning.
3. Add apple, raisins, and half the sunflower seeds to cabbage. Toss with the dressing. Garnish servings with remaining seeds. (Serving size: 1 1/4 cups salad)
Nutrition:
Calories 215; Fat 15g (sat 2g, mono 8g, poly 4g); Cholesterol 0mg; Protein 3g; Carbohydrate 20g; Sugars 13g; Fiber 3g; Iron 1mg; Sodium 119mg; Calcium 50mg
Next: Light Tapas Make It Easy to Keep It Low-Cal
Back to “Healthy Salads” Intro
By Laraine Perri
Last Updated: February 20, 2009
Filed Under: Healthy Cooking
Healthy Salads for Every Occasion
Need replenishment after a workout? Crave a decadent dinner for one? These fresh new salads really deliver. (Please search each topics below)
- Red Cabbage and Apple Salad With Ginger Vinaigrette
- Tapas With Garlic Shrimp and Baby Greens
- Greek Salad With Grilled Chicken
- Lobster and Corn Salad With Tarragon Vinaigrette
- Caprese Tower
By Laraine Perri
Last Updated: February 20, 2009
Filed Under: Healthy Cooking
2009/03/21
Spinach Salad With Balsamic Vinaigrette
Ellen Kunes, editor in chief, loves spinach salad with balsamic vinaigrette: spinach, roasted mushrooms, roasted onions, chickpeas, bacon, croutons, and balsamic vinaigrette.
Ellen’s salad has a lot going for it. Of our three, it has the least calories and fat, and the fiber-loaded chickpeas are filling without tons of calories. There are two glitches: oily vinaigrette and salty bacon. A few changes can make this salad healthier.
Balsamic vinaigrette
Try straight balsamic vinegar; the oiliness of the roasted veggies will balance the tartness of your simple dressing. Most people think vinaigrette is automatically low-fat, but the classic version is about 75 percent oil. You save: 210 calories, 28 g fat.
Croutons
Add a few more plain (read: not oily or cheesy) toasted croutons to keep the crunch factor up after cutting the bacon. You add: about 14 calories, 0.4 g fat.
Roasted mushrooms
Throw in extra mushrooms; their meaty quality will make up for cutting some of the bacon. You add: 5 calories, 0 g fat.
Bacon
Ask for a sprinkling of about 2 teaspoons; that’s all you need to get that distinctive flavor and crunch without a whole slew of calories. You save: 173 calories, 13 g fat.
Roasted onions
Order extra onions on the salad for a smoky flavor and minimal calories and fat; caramelized onions add a little sweetness too. You add: about 19 calories, 2 g fat.
*Nutritional analysis is based on typical meal-size salads at chain restaurants.
By Colleen Rush
Last Updated: July 23, 2008
Filed Under: Dining Out
Cobb Salad With Blue Cheese
Colleen Sullivan, beauty and fashion editor, loves Cobb salad: mixed salad greens, chicken, tomatoes, avocado, bacon, blue-cheese crumbles, and blue-cheese dressing.
Colleen likes the contrasts in a classic Cobb—creamy, crunchy, tangy, and smoky—all in one meal. But it comes at a cost: The salad is superhigh in fat, calories, and sodium. Here’s how we lightened it and still kept the flavor.
Bacon
Order 1 ½ tablespoons (that’s two slices, or half the usual amount) and use your fork to spread it around your salad, so you get more of the savory, smoky flavor. You save: 115 calories, 9 g fat.
Avocado
Get 3 tablespoons (half the normal serving) and cut it into smaller chunks, so you get a creamy piece in every bite. You save: 67 calories, 6 g fat.
Blue-cheese crumbles
Skip them—you’ll still get great flavor from the dressing. “Most people don’t realize how high in saturated fat cheese is,” Blake says. “If your salad is covered in cheese, you’re not doing yourself any favors.” You save: 150 calories, 12 g fat.
Blue-cheese dressing
Use 2 tablespoons, which is half the usual amount of dressing, and you’ll still get the piquant taste of blue cheese throughout the salad. You save: 140 calories, 14 g fat.
Mixed salad greens
Ask for extra lettuce to bulk up the salad. You’ll be satisfied on a psychological level if the bowl looks full, Blake says. Plus, because lettuce has fiber and water, it fills you up without filling you out. You add: 8 calories, 0 g fat.
*Nutritional analysis is based on typical meal-size salads at chain restaurants.
By Colleen Rush
Last Updated: July 23, 2008
Filed Under: Dining Out
Is Your Salad Making You Fat?
“I’m having a salad.” It’s amazing how these four simple words can make you feel so virtuous. But whether you choose a vinaigrette that’s loaded with oil or add an overly generous sprinkling of honey-toasted nuts, it’s easy to pile on extra fat and calories without realizing it, says Joan Salge Blake, RD, clinical assistant professor at Boston University and author of Nutrition and You.
In fact, a restaurant salad with dressing can have as many as 1,000 calories. With Blake’s help, we’ve remade a few popular salads, which also happen to be favorites of three Health editors. Find out how to lighten up your greens too. (Please search these three below)
- Cobb Salad With Blue Cheese
- Spinach Salad With Balsamic Vinaigrette
- Apple-Walnut Salad With Honey-Balsamic Vinaigrette
By Colleen Rush
Last Updated: February 26, 2009Filed Under: Dining Out
FAQs: A Reality Check on Omega-3s
Q: How much of the good fats do I need each day?
A: That’s open to debate, but the Institute of Medicine says 1.1 grams (1,100 milligrams) a day is enough for women. You may need a combination of foods and supplements to reach that level. Studies indicate more is probably better.
Q: Will supplements give me fishy breath or burps?
A: A fishy odor or aftertaste is usually a sign of a poorly made product. Before buying, look for the words “molecularly distilled” on the label, a sign that any yucky stuff has been removed.
Q: Isn’t fish risky because of all the contaminants?
A: Mercury and PCBs are cause for concern. But experts say seafood is safe for most of us as long as it’s limited to about two meals per week. For more info on safe fish here.
Last Updated: February 19, 2009
Filed Under: Nutrition and Eating Well
5 Reasons to Love (Good) Fat
If you skimp on healthy fats—omega-3s in fish, supplements, and some plant and dairy products—you’re missing out on a great way to help prevent a host of common problems. Here’s a quick look at how good these fats really are, and the best ways to work them into your life.
1. Fight those aches
How omega-3s help: Researchers at the University of Pittsburgh Medical Center found that nearly two-thirds of patients suffering from chronic neck and back pain stopped needing anti-inflammatory pain pills after taking fish-oil pills for 20 to 30 days. The key may be omega-3s’ ability to fight inflammation.
How to get them: You don’t necessarily have to take the pills, says Joseph C. Maroon, MD, a University of Pittsburgh neurosurgeon. Cold-water ocean fish (salmon, mackerel, herring) and lake trout are the best sources of anti-inflammatory omega-3s.
2. Stay slim
How omega-3s help: Mood swings can lead to bring-on-the-brownies moments that sabotage your efforts to lose weight. Omega-3s may help by stabilizing your moods, says Douglas Bibus, PhD, an omega-3 researcher and scientist at the University of Minnesota’s Academic Health Center.
How to get them: Bibus recommends taking a high-quality supplement for 30 days. If you don’t notice a difference, increase your dosage.
3. Have more “up” days
How omega-3s help: Another form of omega-3s known as DHA makes up 25 percent of your body’s brain fat and manages the production and flow of the feel-good chemical serotonin. People who battle depression seem to be DHA-deficient.
How to get them: Researchers believe a DHA supplement may be a gentler (and ultimately more effective) alternative to antidepressants, says David Perlmutter, MD, author of The Better Brain Book and an expert on the relationship between nutrition and neurological disorders. But don’t count on just any supplement available at a drugstore or on the Web. Here’s a list of omega-3 supplements judged in independent tests to be fresh and free of contaminants, and to have the amount of good fats listed on the label.
4. Breathe easier
How omega-3s help: Omega-3s may help reduce the inflammation associated with asthma. In a recent Indiana University study, patients taking fish-oil supplements were better at controlling exercise-triggered symptoms than people taking a placebo or just eating a normal diet were.
How to get them: A supplement is your best bet, Bibus says.
5. Keep your heart healthy
How omega-3s help: In addition to fighting inflammation, omega-3s may lower blood pressure and reduce clotting. And they may help fight diabetes, too. “Diabetes has a strong inflammatory component, which leads to a much greater risk of developing heart disease,” Bibus explains. Omega-3s help cells lower blood sugar, a key to avoiding diabetes, Perlmutter adds.
How to get them: Eat plant foods like flax, walnuts, spinach, arugula, avocados, and canola oil, and soy products like full-fat tofu and edamame. They have a form of omega-3s called ALA that may help prevent heart disease, according to Harvard Medical School scientists. Also eat coldwater fish twice a week. And if you like eggs, shop for brands like Eggland’s Best that contain high levels of omega-3s. Bon appétit.
by Julia Rosien
Last Updated: February 19, 2009
Filed Under: Nutrition and Eating Well
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