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Get Healthy De Soto

…having a long-lasting positive impact on the health and safety of the De Soto community by encouraging healthy lifestyle choices, through programs promoting physical activity, healthy nutrition, community involvement, and disease and injury prevention.

Grilled Pork with Cranberry Chutney

from Midwest Living (May/June 2013)

Ingredients:

  • 12-16 oz. pork tenderloin
  • 1/4 c. olive oil
  • 2 tbls. cranberry chutney
  • 2 tbls. dry white wine or lemon juice
  • 2 tbls. peach or apricot preserves
  • 2 tbls. low sodium soy sauce
  • 1 tbl. Dijon mustard
  • 1 tsp. chopped fresh ginger
  • 1 clove garlic, minced
  • salt
  • freshly ground black pepper

Instructions: Trim fat from pork. Place meat in a resealable plastic bag. Set aside. For marinade: In small bowl, combine oil, chutney, wine, preserves, soy sauce, mustard, ginger and garlic. With kitchen shears, snip any large fruit pieces. Pour marinade over meat. Seal bag; turn to coat meat. Marinate in the refrigerator for 4 to 8 hours, turning bag occasionally. Drain meat, discarding marinade. For a charcoal grill: Arrange medium-hot coals around a drip pan. Test for medium heat above the pan. Place meat on the grill rack over the drip pan. Cover and grill for 20-30 minutes or until an instant-red thermometer inserted into meat registers 145 degrees F. Remove meat from grill: transfer to a serving platter. Cover meat loosely with foil and let stand for 5 minutes.

To serve, slice pork crosswise and season to taste with salt and pepper. If desired, serve with additional chutney.

Serves 4.

Nutritional Info Per Serving:   Calories 121;  Fat 5g;  Cholesterol 52mg;  Sodium 233mg;  Carbohydrates 2g;  Fiber 0g;  Protein 12g.

Seafood and Vegetable Stir-Fry

(from Diabetic Cooking)

Ingredients:

  • 2 teaspoons olive oil
  • ½ medium red or yellow bell pepper, cut into strips
  • 10 snow peas, trimmed and cut diagonally into halves
  • ½ medium onion, cut into wedges
  • 1 clove garlic, minced
  • 6 oz. cooked shrimp
  • 2 Tablespoons stir-fry sauce
  • 1 cup hot cooked rice

Instructions:

Heat oil in large nonstick skillet over medium-high heat. Add bell pepper, onion and snow peas; cook 4 minutes. Add garlic; cook 1 minute more or until vegetables are crisp-tender. Add shrimp and stir-fry sauce; stir-fry 1-2 minutes or until heated through. Serve over rice.

Serves 2. Serving Size: ½ recipe. Nutritional Info Per Serving: Calories 279; Calories from Fat 19%; Total Fat 6g; Saturated Fat 1g; Cholesterol 166mg; Sodium 724mg; Carbohydrate 33g; Dietary Fiber 2g; Protein 22g. Dietary Exchanges: 1 ½ starch, 2 vegetable, 2 lean meat.

Note: using peeled, de-veined shrimp makes this recipe very easy.

Spinach Cheese Mushrooms

from Everyday Light Meals
1/2 lb fresh torn spinach
2 T water
3/4 c reduced fat ricotta cheese
3 T butter, softened
1 egg
2/3 c grated Parmesan cheese
1/2 c water chestnuts, chopped
1/3 c finely chopped pecans
56 large fresh mushrooms
Non-fat butter flavored cooking spray
In a saucepan, bring spinach and water to a boil.  Reduce heat; cover and cook for 3 minutes.  Drain; squeeze dry and finely chop.  In a mixing bowl, beat ricotta and butter until smooth.  Beat in egg.  Stir in Parmesan cheese, water chestnuts, 3 Tablespoons pecans and chopped spinach.  Remove stems from mushrooms.  Spray inside of mushrooms with butter flavored spray.  Place mushrooms on baking sheet coated with cooking spray.  Stuff with spinach mixture; sprinkle with remaining pecans.  Bake uncovered at 400 degrees F for 15-20 minutes or until lightly browned.  One Serving is 2 stuffed mushrooms.
Nutritional Info Per Serving:  Calories 59;  Fat 4g;  Saturated Fat 2g;  Cholesterol 15mg;  Sodium 82mg;  Carbohydrate 3g;  Fiber 1g;  Protein 4g.  Diabetic Exchange:  2 vegetable.

Apple Raisin Bran Muffin Recipe…Yum!

(from Recipes for Life-Healthy Choice)

Ingredients:

  • 1 cup bran flakes cereal with raisins
  • 1/3 cup sugar
  • 1/2 teaspoon baking soda
  • 1/2 cup unsweetened applesauce
  • 3/4 cup all purpose flour
  • 1 teaspoon pumpkin pie spice
  • 1/8 teaspoon salt
  • 1/4 cup frozen cholesterol-free egg product (or 1 egg)
  • 1/2 cup chopped red cooking apple
  • 1/2 cup whole wheat flour
  • 1/2 teaspoon baking powder
  • 1/2 cup non-fat buttermilk
  • 2 tablespoons vegetable oil

Heat oven to 400 degrees F.  Spray 12 muffin cups with nonstick vegetable cooking spray or line cups with paper liners. Set aside. Combine cereal, flours, sugar, pie spice, baking powder, baking soda and salt in large mixing bowl. Add buttermilk, applesauce, egg product and oil. Stir just until dry ingredients are moistened. Fold in apple. Spoon batter evenly into prepared muffin cups. Bake for 20-23 minutes, or until lightly browned. Loosen muffins from rim of pan. Cool before removing from pan. Serves 12. Serving Size is 1 muffin.

Nutritional Info Per Serving:  Calories 122;  Total Fat 3g;  Saturated Fat 3g;  Cholesterol 1mg;  Sodium 122mg;  Total Carbohydrate 22g;  Dietary fiber 2g;  Sugars 9g;  Protein 3g.  Diet Exchanges: 1 ½ starch.

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