Healthy Recipes to Keep You Satisfied and Energized
Learning how to eat right starts with knowing what meals to cook to keep you feeling satisfied and energized. As part of the Delaware Weight Loss Clinic program, you receive access to hundreds of healthy, hearty and tasty recipes. Here are some of our favorites.
Southwestern Chicken and White Bean Soup
- 1 tablespoon 40 percent-less-sodium taco seasoning (such as Old El Paso)
- Cooking spray
- 2 (14-ounce) cans fat-free, less-sodium chicken broth
- 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
- 1/2 cup green salsa
- Light sour cream (optional)
- Chopped fresh cilantro (optional)
Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.
Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desired.
For more healthy recipes like this one, visit http://www.myrecipes.com.
Grilled Turkey Burgers
(Substituting ground turkey breast for ground beef reduces the amount of fat and calories in this recipe.)
- 1 pound ground turkey breast
- 1/4 cup dried bread crumbs
- 1/4 cup chopped onion
- 2 tablespoons fresh parsley, chopped
- 1 1/2 tablespoons Worcestershire sauce
- 1 teaspoon Tabasco (hot) sauce
- 4 whole-grain buns
- 4 slices tomato
- 4 slices red onion
- 2 Bibb lettuce leaves, halved
- 4 tablespoons ketchup
Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.
(Try serving your grilled turkey burgers with roasted corn on the cob and kale salad with oil and vinegar dressing. Try putting hot sauce on your corn instead of butter. Use 1 teaspoon of olive oil and as much vinegar or lemon juice as you would like for the dressing.)
For more healthy recipes like this one, visit http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex.
- 3 tablespoons honey
- 3 tablespoons soy sauce
- 3 tablespoons balsamic vinegar
- 1 teaspoon grated fresh ginger root
- 1 clove garlic, crushed or to taste
- 2 teaspoons olive oil
- 4 (6 ounce) mahi fillets
- Salt and pepper to taste
- 1 tablespoon vegetable oil
In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.
Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.
Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.
(Try serving your ginger-glazed mahi mahi with quinoa and the quickly steamed vegetables of your choice.)
For more recipes like this one, visit the Healthy Recipes section of AllRecipes.com at http://allrecipes.com/recipes/healthy-recipes/.
To schedule a consultation to find out if you are a suitable candidate for our physician supervised weight loss program including healthy recipe information, please contact Delaware Weight Loss Clinic by calling (410) 620-9722.