Food TV: Inspiring Healthy Cooking (cont.)

"The quickest way to culinary boredom and ordering takeout is by preparing and eating the same food all the time," says Krieger.

For inspiration, treat yourself to an afternoon of food television -- or surf the Internet for online cooking demos.

Recipes for Inspiring Healthy Cooking

Here are some camera-ready recipes from the chefs who spoke with WebMD:

Basil Quinoa with Red Bell Pepper

WebMD Weight Loss Clinic Members: Journal one serving as 1/2 cup starchy foods without fat.

With quinoa playing the starring role, nutrients abound in this full-flavored side dish. A great addition to any dinner, this dish goes especially well with a crisp salad. To make ahead, prepare as directed, except do not sprinkle with sunflower seeds. Cover and chill for up to 6 hours. Sprinkle with sunflower seeds before serving.

1 cup lightly packed fresh basil leaves
2 tablespoons freshly grated Parmesan cheese
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
4 cloves garlic, minced (2 teaspoons minced)
2 cups cooked quinoa*
1 cup chopped red bell pepper
1/2 cup sliced green onions
Kosher salt
Freshly ground black pepper
1/4 cup shelled sunflower seeds

  • In a small saucepan, bring 2 cups water to boiling. In a small bowl, combine cold water and ice cubes to make an ice bath. Add the basil to the boiling water; stir once and drain immediately. Place basil in the ice bath to cool quickly. Gently squeeze out any excess water.
  • Place basil in a food processor. Add Parmesan cheese, lemon juice, olive oil, and garlic. Cover and process until nearly smooth.
  • In a medium bowl, stir together cooked quinoa, bell pepper, and green onions. Add basil mixture; stir to coat. Season to taste with kosher salt and black pepper. Sprinkle with sunflower seeds.

*Note: Look for quinoa at a health food store or in the grains section of a large supermarket. To make 2 cups cooked quinoa, in a fine strainer rinse .2/3 cup quinoa under cold running water; drain. In a small saucepan, combine 1 1/3 cups water, the quinoa, and 1/4 teaspoon kosher salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Let stand to cool slightly. Drain off any remaining liquid.

Yield: 8 servings

Per serving: 123 cal., 7 g total fat, (1 g sat. fat), 1 mg cholesterol, 115 mg sodium, 13 g carbohydrates, 2 g fiber, 4 g protein. Exchanges: 1 starch, 1 fat.

From the upcoming Sonoma Diet Cookbook (Meredith Books). Republished with permission from the publisher.

Speedy Chili

Weight Loss Clinic Members: Journal one serving as 1/4 cup starchy foods or legumes without fat + 1 serving lean meat without fat.

Chipotle salsa gives this excellent, easy chili a smoky flavor that's hard to beat.

2 pounds ground sirloin
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1 (16-ounce) jar chipotle chunky salsa or salsa of your choice
1 (16-ounce) package frozen whole kernel corn
2 (14 1/2-ounce) cans seasoned beef broth with onion
1 (15-ounce) can red kidney beans, rinsed and drained, optional

  • In a large pot, brown the meat and garlic until done. Drain any excess liquid.
  • Add the chili powder, cumin, salsa, corn, beef broth, and beans.
  • Bring the mixture to a boil, reduce heat, and cook for 15 minutes.

Yield: 6 to 8 servings

Per serving: 212 calories, 26 g protein, 14 g carbohydrate, 6 g fat, 2 g sat. fat, 2 g fiber, 60 mg cholesterol, 794 g sodium. % calories from fat: 24%. Exchanges: 3 lean meat, 1 starch.

From The New Holly Clegg Trim & Terrific Cookbook (Running Press, April 2006). Republished with permission from the publisher.

Pork Au Poivre

WebMD Weight Loss Clinic Members: Journal one serving as 4 oz. lean and moderate fat meat with 1 teaspoon sauce.

1 1/4-pound pork tenderloin
1 teaspoon Dijon mustard
1 tablespoon black peppercorns, coarsely ground or crushed
2 teaspoons olive oil
1/2 cup low sodium chicken broth
1/2 cup dry red wine
Salt to taste

  • Slice tenderloin lengthwise, being careful not to cut through to other side. Split meat into one large, flat piece.
  • Spread mustard over both sides of the meat and rub in pepper, pressing gently so it adheres well. Cut meat crosswise into 4 even portions.
  • In large skillet, heat oil over medium flame. Put tenderloin in the pan and cook for about 10 minutes or until meat thermometer reads 155 degrees, turning once.
  • Transfer meat to a plate and tent with foil to keep it warm. Add chicken broth and wine to pan and cook over medium-high heat, scraping up any bits that have stuck to the pan. Continue to cook for 8 to 10 minutes or until sauce is reduced to about 1/2 cup.
  • Pour sauce over meat, season with salt, and serve.

Yield: Four 4-oz. servings

Per serving: 235 calories; 10 grams fat; 3 grams sat fat; 30 grams protein, and 2 grams carbohydrates.

Recipe republished with permission from Ellie Krieger, RD, host of Food Network's Healthy Appetite.

Published November 3, 2006.


SOURCES: Connie Gutterson, RD, PhD, author, The Sonoma Diet; nutrition instructor, Culinary Institute of America. Liz Weiss, MS, RD, co-author, The Moms' Guide to Meal Makeovers. Holly Clegg, author, The New Holly Clegg Trim and Terrific Cookbook. Ellie Krieger, host, Healthy Appetite TV show; author, Small Changes, Big Results.

©2006 WebMD Inc. All rights reserved.


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