BACK TO THE GRIND….

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For most of us, the long vacation called summer is coming to an end.  It’s back to school, back to work and back to the hustle and bustle…
On that note, if you and your children would benefit from quick and healthy meals, you will enjoy these next 2 recipes:

Here are 2 recipes (courtesy of FitnessPal – with some personal modifications) that involve chicken and turkey.  I’ve included the nutritional info as well so you can keep track of your macronutrients.

1.  Easy Baked Turkey Meatballs

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Ingredients

  • 2 pounds 100% Ground Turkey Breast
  • 1/2 cup Seasoned or Unseasoned* Breadcrumbs (I like the Panko style)
  • 1/2 cup Carrot
  • 1/4 cup Onion
  • 2 Eggs
  • *1 tablespoon Italian Seasoning (ONLY if you’re using UNSEASONED bread crumbs)
  • 1 teaspoon Salt
  • 1 teaspoon Garlic Powder
  • Dash of Red Pepper Flakes (optional)

Directions

  1. Preheat the oven to 350 degrees.
  2. Finely mince carrot and onion by hand or in a food processor and then combine all ingredients. Use your hands to gently mix.
  3. Shape meatballs into 2-tablespoon-sized-balls and place on a baking sheet covered in parchment paper.
  4. Bake for 30 minutes at 350 degrees, checking at 30 minutes to ensure there is no pink in the middle of the meatballs. Cook for 5 more minutes if needed.
  5. Serve with pasta or spaghetti squash, and your favorite tomato sauce. You can veg it up by adding sautéed onion, zucchini, red pepper, and grape tomatoes.
  6. You can freeze the meatballs in a plastic bag in the freezer for up to 3 months, letting them defrost in the fridge or microwave before eating.

Nutrition Information

Serves: 12  |  Serving Size: 4 small meatballs

Per serving: Calories: 117; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 78mg; Sodium: 387mg; Total Carbohydrate: 5g; Dietary Fiber: 0g; Sugars: 1g; Protein: 20g

Nutrition Bonus: Potassium: 33mg; Vitamin A: 12%; Vitamin C: 1%; Calcium: 3%; Iron: 7%

************************************************************************************

2.  Baked Honey Mustard Chicken

baked-honey-mustard-chicken

Ingredients

  • 24 ounces uncooked Boneless, Skinless Chicken Breasts
  • ¼ cup Honey (local if possible)
  • ¼ cup Mustard (preferably stone ground)
  • 1 tablespoon Parsley, fresh chopped
  • 1 tablespoon Dried Basil
  • 1 teaspoon Smoked Paprika
  • 1 tablespoon fresh Lemon Juice
  • Sea Salt & Pepper, to taste

Directions

  1. Preheat oven to 375 Fahrenheit.
  2. Rinse and pat dry chicken breasts and place in a large glass dish.
  3. Season them with sea salt and pepper.
  4. In a small bowl, stir together the remaining ingredients and pour over the chicken. Flip each one over a few times to coat it well.
  5. Cook for 45-50 minutes, turning and basting them half way through.
  6. Note: Make sure the chicken breasts are fully cooked by inserting a meat thermometer into the thickest part of the breast to assure an internal temperature of at least 165 degrees Fahrenheit. If you don’t have a meat thermometer, slice into the thickest part of the breast to assure there is no pink.

Nutrition Information

Serves: 4  |  Serving Size: approx. 4 ounces of cooked chicken breast

Per serving: Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g

Nutrition Bonus: Potassium: 61mg; Vitamin A: 8%; Vitamin C: 7%; Iron: 11%; Calcium: 4%

ENJOY!!

Rima A.

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