Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts

Wednesday, March 11, 2015

Photo: Getty Images

Photo: Getty Images

Isn’t it frustrating when you take the time to make a recipe and it doesn’t come out quite right? You know, it’s edible, but just not great. Well, it’s often easier to fix than you may think.

I started thinking about cooking by feel on a recent night while making salad dressing. It took quite a bit of tweaking to get it just right, but ultimately I got there.

Try these tricks the next time cooking doesn’t go as planned.

Think of a recipe as a guide, not a blueprint

Many of you know this and are already in the habit of starting with a recipe and improvising based on your taste or what you have on hand. But if you’re an exact recipe follower (you know who you are), trust me, you can become a by-feel cook. It’s easier than you think.

For example, here’s what happened with the dressing. I started with this Asian Sesame Dressing recipe (I was just making the dressing, to go on a different salad).

But I realized I didn’t have two key ingredients: shallot or tahini (or the suggested substitute peanut butter). I was skeptical of shallot’s place in the dressing, so I figured I could leave that out. Plus, I had this really interesting sesame seed-seaweed spice mix (Eden Organic Seaweed Gomasio, $3.25, amazon.com), which I’d bought in a food-nerd frenzy (“Think of all the great things I can do with that!” But then I hadn’t done anything with it, of course). That could stand in for tahini, a sesame seed paste, right? So undeterred, I set off.

Rice wine vinegar, pepper, extra Gomasio (which I figured would grind up into a tahini-like paste), a little toasted sesame oil, a splash of mirin (to make up for the lack of sweetness from losing the shallot), a little coconut oil and some olive oil (so the coconut flavor wouldn’t overpower). Wrong wrong wrong. The sesame seeds didn’t fully grind up (apparently the Vitamix was too big for this job), and the flavor was off.

RELATED: 20 Foods You Should Always Have in Your Kitchen

Balance the magic 3 flavors

What you need to know at this point is that if you’re making a dressing—or any sauce, really—and the flavor is off, there are 3 quick things to check. The magic 3 are, in no particular order: Salt, acid, sweetness. If you watch chefs on TV and see them adding a splash of this or a pinch of that and wonder what they’re doing, this is the balance they’re aiming for. Salt, acid, sweet.

For the salad dressing, it took some doing, but between miso paste (for saltiness; you could always use, well, salt), brown rice vinegar (acid; any vinegar would do, or try lemon, lime or orange juice), and mirin (sweetness—but honey, brown or white sugar or maple syrup all work well), I mostly got it.

One thing to remember when balancing salt/acid/sweet: Tread lightly. Don’t pour in ¼ cup vinegar or a tablespoon of salt. Start small—a splash, a pinch—and you can always add more.

Toward the end something was still missing. I realized the shallot would have given the dressing the bite it needed. Grr, I didn’t have a shallot. But, I had garlic, shallot’s less delicate and refined (but equally delicious) cousin. So I smashed a small clove and added it. The fat/acid balance is also crucial in dressings, so as I tweaked the seasoning I occasionally tossed in a splash of toasted sesame oil. In the end, the whole enterprise took around 5 minutes, and the result was a truly delicious salad.

RELATED: How to Make a Perfect Pan Sauce

Water is your friend

Do you often burn onions while trying to caramelize them? Water can help with this common problem, and so many other things. If your onions are browning too quickly or unevenly, pour a little water into the pan and lower the heat. Unless the onions are truly burned, the water will cool them down and even them out.

Or, to bump up the flavor in a stir-fry or skillet meal, remove whatever you’ve been cooking to a plate and deglaze the pan with a little water. Sure, you can use wine or broth, but often a bit of water is all you need to pull the tasty browned bits (the “fond,” in cooking parlance) off the bottom of the pan, which will enrich your dish to restaurant-worthiness. Return the cooked stuff to the pan and carry on.

RELATED: 19 Ways to Add Flavor for 10 Calories or Less

Salt is also your friend

There, I said it: Salt is not the enemy. People who consume too much sodium usually do it in the form of processed foods. The salt shaker in your kitchen is generally not the problem. Chefs know that salt means flavor, not saltiness. It makes whatever you’re cooking taste more like itself, just brighter. Try this: Make a bowl of plain oatmeal and split it in half. Stir a pinch of salt into one and leave the other alone, then taste. The one with salt won’t taste salty, just…oatier. Use too much and all you taste is the salt. Add a pinch to anything else that needs brightening (yes, even sweet things), and you’ll be amazed at the depth of flavor salt can bring.

Do you have any cooking questions I can answer in a future post? Please feel free to email me: beth.lipton@health.com.

RELATED: 14 Clever Cooking Hacks You Need to Try

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Monday, March 9, 2015

Do you love a good snack? If so, you’re not alone: 41% of Americans snack twice a day, according to research from The Hartman Group. I’ll take any excuse to eat; plus, snacks are a great way to get in some good nutrition to keep my energy up throughout the day. If you’re tired of the same old between-meal bites, here are some fun ideas to quell your hunger and satisfy your cravings.

Indian guacamole

Give avocado a whole new flavor. Mash one up and mix in chopped cilantro, a splash of lime juice, a bit of chopped fresh ginger, a sprinkle of curry powder, a tablespoon or two of minced seeded jalapeno (if you like spice) and a dash of salt. Pour in a dollop of yogurt if it’s too dry. It’s tasty on whole-grain crackers or sliced vegetables.

RELATED: 10 Healthy Veggie Snack Recipes Packed With Flavor

Upgraded nachos

I’ll take 4 or 5 healthier tortilla chips (I like Food Should Taste Good Sweet Potato or Blue Corn tortilla chips), sprinkle with a couple tablespoons of grated sharp Cheddar and bake in the toaster oven until the cheese melts. I dip these into a tablespoon or two each of salsa and guacamole (or just toss on a couple slices of avocado if there’s no guac).

Raw ‘brownie’ bites

I keep a batch of these in the freezer—they’re a perfect on-the-go snack. Soak a cup of pitted dried dates in boiling water for 5 minutes then drain, saving the water. Whirl the dates in a food processor with 1 cup nuts (raw or roasted unsalted cashews, almonds, pecans, pistachios, or a combo) and pulse until a paste forms. Add a couple tablespoons of raw cacao, a generous pinch of salt, and a little honey or maple syrup and pulse again. Then I play with the taste, putting in more cacao (even a few chocolate chips), vanilla extract or some of the date-soaked water if it needs more moisture. Then I scoop it into little balls and freeze. Even my daughter, who won’t touch any kind of nuts or even peanut butter, loves these.

Raw "brownie batter" bites. Attempting a healthy treat for little d — will she go for it? Stay tuned…

A photo posted by Beth Lipton (@cookiepie0402) on

 
RELATED: 4 Easy Snacks from The Biggest Loser’s Jen Widerstrom

Chocolate yogurt

While we’re talking chocolate, try this: Whisk a tablespoon or two of raw cacao or unsweetened cocoa into plain yogurt (I always do full fat), along with a bit of maple syrup. Then, dip in a few strawberries or raspberries, or some sliced banana.

Chocolate for breakfast? Yup! Blended coconut kefir (plain yogurt would be good, too) with unsweetened cacao powder (#navitas) and a little honey, and poured it over fresh strawberries. Topped it with hemp seeds (but any chopped but would do). Tasty and filling.

A photo posted by Beth Lipton (@cookiepie0402) on

Hemp on a log

I love peanut butter, and I love celery…but not together. So instead of the classic ants on a log (celery smeared with peanut butter and topped with raisins), I spread cream cheese onto celery ribs and sprinkle with hemp seeds and a touch of coarse sea salt. Creamy plus crunchy plus a little nutty from the hemp seeds—quick, easy, delicious, and so satisfying.

Celery + cream cheese + hemp seeds + sea salt = quick, healthy snack! Crunchy, creamy, a little salty. Yum! #healthysnack

A photo posted by Beth Lipton (@cookiepie0402) on

RELATED: 17 High-Protein Snacks You Can Eat On the Go

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Friday, March 6, 2015

Photo: Getty Images

Photo: Getty Images

Gooey chocolate chip cookies fresh out of the oven. A cool scoop of ice cream flecked with vanilla bean. It’s hard not to yearn for these delicious sweet treats at any time of day. But surprisingly these and other classic desserts are disappearing from the American dinner table.

According to a new report from market research firm NPD Group, just 12% of dinners eaten at home in the United States end with dessert, down from 15% a decade ago. That’s half as much as the highest dessert consumption the NPD Group ever recorded, 24% in 1986. (And it’s not just the homemade sweets that are on the decline: another recent study found that purchases of packaged baked goods like pies, cakes, and cookies also dropped by 24% between 2005 and 2012.)

Why? Yes, it could be that people are passing on dessert to save calories and cut back on sugar (which most of us could stand to do). But the more likely—and sadder—reason is that fewer people are actually sitting down to eat at the dinner table each night.

“People don’t have the time for dinner that they used [to],” Harry Balzer, the group’s senior vice president, told . “And dessert is seen as the least important part of the dinner meal.”

RELATED: 8 Rich Desserts for 300 Calories or Less

Time appears to be the biggest concern, from scheduling a moment when the whole family can make it to the dinner table, to actually making any sweet treats. Plus, Americans are cutting back on the number of different foods they prepare on a given night, Balzer said in a press release. “The trend in American homes is about one-dish meals. Having dessert makes the whole meal more complicated.”

Based on this downward spiral, NPD Group estimates that traditional dessert will be gone forever by 2054 (insert scream face emoji here), though it’s doubtful that sweets themselves will completely disappear, of course.

The problem with this is that when you have a habit of satisfying your sweet tooth only after a balanced, healthy meal, realistically, you’re less likely to overindulge because your belly is already nearing full. When you eat a sweet treat as a snack, though, things can easily get out of hand. A reward at the end of the day can also keep you focused on healthy choices duringthe day: you can pass on the doughnuts in the break room if you know you have a small slice of apple pie waiting for you later.

So, repeat after us: Long live dessert! What will you indulge in tonight?

RELATED: 16 Easy, Guilt-Free Cookie Recipes

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Photo: Getty Images

Photo: Getty Images

Make your own seasoning blend— it’s a no-fuss way to wow your taste buds.

Moroccan Spice Blend

Yield: Scant ¼ cup
2 tsp. cumin
1½ tsp. ground coriander
1½ tsp. ground ginger
1 tsp. paprika
1 tsp. cinnamon
¼ tsp. ground cardamom
¼ tsp. kosher salt
¼ tsp. freshly ground black pepper
1/8 tsp. allspice
1/8 tsp. cayenne
Pinch of ground cloves

RELATED: 14 Clever Cooking Hacks You Need to Try

Taco Seasoning

Not just for tacos! Use it in chili, tortilla soup or fajitas.

Yield: Scant ½ cup
2 Tbsp. New Mexico chili powder
2  tsp. cumin
2 tsp. smoked paprika
2 tsp. cornstarch
1 tsp. dried oregano
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. kosher salt
1 tsp. freshly ground black pepper
¼ tsp. cayenne

RELATED: 26 Low-Fat Mexican Food Recipes

Italian Seasoning

Yield: 1⁄3 cup
2 Tbsp. dried basil
2  Tbsp. dried oregano
1 tsp. dried rosemary, crumbled
1 tsp. garlic powder
½ tsp. crushed red pepper flakes
½ tsp. dried thyme
½ tsp. dried marjoram
¼  tsp. kosher salt

Keep it fresh: Don’t sprinkle from the spice jar into a steaming pot. Dip in a clean, dry spoon, then reseal to avoid letting in moisture that can cause clumping or breed bacteria.

RELATED: 16 Ways to Add Flavor Without Salt

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Thursday, March 5, 2015

BLT Turkey Dog

Makes 4 servings 4
Prep time Under 15 minutes PTM
Total time Under 30 minutes PTM

Nutritional Information

Calories 320 Fat 22g
Protein 13g Cholesterol 45mg
Carbohydrates 23g Sodium 800mg
Fiber 3g Saturated Fat 6g
Sugars 5g

Ingredients

4 JENNIE-O® Turkey Franks

4 hot dog buns, split

⅓ cup blue cheese dressing

4 slices JENNIE-O® Turkey Bacon, cooked until crisp

2 ripe tomatoes, sliced

4 lettuce leaves, torn

¼ cup crumbled blue cheese

Directions

Prepare grill for medium heat. Grill franks according to package direction. Grill buns, cut side down until golden brown.

Spread inside buns with blue cheese dressing. Add bacon, tomatoes, franks and lettuce. Sprinkle with blue cheese crumbles.

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Spaghetti in Turkey Franks

Makes 4 servings 4
Prep time 20 minutes PTM
Total time Under 15 minutes PTM

Nutritional Information

Calories 390 Fat 19g
Protein 18g Cholesterol 60mg
Carbohydrates 39g Sodium 760mg
Fiber 4g Saturated Fat 6g
Sugars 11g

Ingredients

8 JENNIE-O® Turkey Franks

¼ pound spaghetti

1 (16-ounce) jar spaghetti sauce

¼ cup chopped fresh basil

½ cup finely grated fresh Parmesan cheese

Directions

Cut each frank into 4 equal-size pieces.

Carefully break each piece spaghetti in half. Carefully thread about 5 or 6 pieces of spaghetti through each piece of frank so spaghetti comes out other side.

Fill large pot with water. Bring to boil. Cook spaghetti and frank pieces 10 to 12 minutes or until spaghetti is al dente; drain.

In large skillet, heat sauce over medium heat 5 minutes or until hot, stirring occasionally. Pour sauce over spaghetti and frank pieces. Sprinkle with Parmesan cheese.

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Turkey Tenderloin with Peaches & Arugula

This is a Gluten Free Recipe

Makes 4 servings 4
Prep time Under 15 minutes PTM
Total time Less than 1 hour PTM

Nutritional Information

Calories 300 Fat 13g
Protein 35g Cholesterol 85mg
Carbohydrates 9g Sodium 930mg
Fiber 1g Saturated Fat 4.5g
Sugars 7g

Ingredients

2 medium red onions, sliced ½-inch thick rounds

3 peaches, cut into wedges

2 tablespoons olive oil, divided

1 (24-ounce) package JENNIE-O® All Natural Turkey Breast Tenderloin

2 cups baby arugula

2 tablespoons balsamic vinegar

2 ounces blue cheese, crumbled

Directions

Drizzle onions and peaches with 1 tablespoon oil; set aside. Grill turkey tenderloin as specified on the package. Always cook to well-done, 165°F as measured by a meat thermometer. Cut tenderloin into slices. Grill onions 5 minutes per side or until grill marks appear; separate onions into rings. Grill peaches 2 minutes per side or until grill marks appear.

Toss arugula with onions, peaches, vinegar and remaining oil. Arrange turkey and arugula mixture on plates; sprinkle with cheese.

Always cook to an internal temperature of 165°F.

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Jalapeño Cheese Turkey Dog

Makes 4 servings 4
Prep time Under 15 minutes PTM
Total time Under 30 minutes PTM

Nutritional Information

Calories 360 Fat 19g
Protein 11g Cholesterol 30mg
Carbohydrates 39g Sodium 730mg
Fiber 5g Saturated Fat 4g
Sugars 4g

Ingredients

4 JENNIE-O® Turkey Franks

2 jalapeño peppers, sliced

⅓ cup cheese sauce, warmed and divided

4 hot dog buns, split

½ cup corn chips, coarsely crushed

½ cup diced tomato

¼ cup diced red onion

Directions

Heat franks as specified on package. Grill jalapeño slices 2 to 3 minutes per side or until grill marks appear.

Drizzle half the cheese sauce in each bun. Sprinkle with corn chips. Add franks and jalapeño slices. Drizzle with remaining cheese sauce.

Top with tomato and onion.

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Photo: Getty Images

Photo: Getty Images

Heading to the box office this weekend? A weight-related FYI: Seeing a tearjerker may bring on the munchies. People who saw sad movies snacked more than when watching comedies in both a lab setting and at a movie theater, according to a new study reported in a research letter.

RELATED: Diets Through History: The Good, Bad, and Scary

Researchers from Cornell University’s Food and Brand Lab found that participants who watched Love Story (a classic cry-fest) ate 28% more popcorn than those who viewed Sweet Home Alabama (a Reese Witherspoon rom-com). And after weighing and counting discarded popcorn and popcorn boxes across movie theaters in seven different American cities, researchers found an even more staggering effect: Moviegoers who saw the more somber flick, Solaris, ate a whopping 55% more popcorn compared to people who got to watch the hilarious . (Though, personally, I think isn’t as sad as it is…a little boring. Sorry, George Clooney.)

Still, we’ll give the researchers the benefit of the doubt since this isn’t the first time the Cornell experts have looked at how our viewing habits affect our appetites. The researchers noted that in previous studies, they found action movies spur people to snack more, possibly because people eat to keep up with the pace of the film. Their latest experiment suggests “movies can also generate emotional eating, and people may eat to compensate for sadness,” study co-author Aner Tal, PhD, said in a press release.

RELATED: The 25 Best Diet Tricks of All Time

And it’s true that emotional eating is a major source of unwanted weight gain—one 2011 study of more than 1,500 adults found that emotional eating had a stronger link to packing on the pounds than did other lifestyle factors like alcohol and that exercise didn’t fully compensate for the effect.

The good news, I guess, is that the Cornell researchers suspect the same thing would happen with other snackseven healthy ones. “It’s a quick and mindless way of getting more fruit or veggies into your diet,” co-author Brian Wansink, PhD, added.

Our advice: Next time you hit the theater for a sad or thrilling flick, sneak in some carrot sticks and hummus or your own pre-portioned, non-buttered popcorn. It’s still counts as a whole grain, after all!

RELATED: How to Cheat on Your Diet And Still Lose Weight

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Jack & Guac Turkey Bacon Burger

Makes 4 servings 4
Prep time Under 15 minutes PTM
Total time Under 30 minutes PTM

Nutritional Information

Calories 390 Fat 19g
Protein 35g Cholesterol 100mg
Carbohydrates 20g Sodium 790mg
Fiber 4g Saturated Fat 5g
Sugars 3g

Ingredients

8 slices JENNIE-O® Turkey Bacon

1 (20-ounce) package JENNIE-O® Lean Turkey Burger Patties

4 slices low-fat pepper Jack cheese

4 tablespoons WHOLLY GUACAMOLE® classic or spicy dip

4 whole wheat burger buns or focaccia bread, sliced

Directions

Cook the turkey bacon as specified on the package; set aside. Cook the turkey patties as specified on the package. Always cook to well-done, 165°F as measured by a meat thermometer.

Top each burger with cheese, turkey bacon and guacamole. Serve on burger buns or focaccia bread.

Always cook to an internal temperature of 165°F.

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Creamy Turkey Breakfast Casserole

Makes 12 servings 12
Prep time 20 minutes PTM
Total time 1 hour PTM

Nutritional Information

Calories 220 Fat 9g
Protein 17g Cholesterol 40mg
Carbohydrates 17g Sodium 620mg
Fiber 0g Saturated Fat 4g
Sugars 5g

Ingredients

6 slices JENNIE-O® Turkey Bacon

1 (12-ounce) package JENNIE-O® Lean Turkey Breakfast Sausage Links

½ cup butter, divided

½ cup flour

4 cups milk

½ cup sliced fresh mushrooms

¼ teaspoon black pepper

4 cups egg substitute or 16 eggs

1 (7.5-ounce) package refrigerated biscuit dough

Directions

Heat oven to 350ºF. In large skillet, cook bacon as specified on the package. Drain on paper towels; chop. In large skillet, cook sausage as specified on the package. Always cook to well-done, 165°F as measured by a meat thermometer. Drain on paper towels; chop.

In skillet, melt 6 tablespoons butter. Add flour and whisk until smooth. Cook over low heat, stirring constantly, 1 minute. Gradually whisk in milk. Cook, stirring constantly, until thickened. Add sausage, bacon, mushrooms and pepper; set aside.

Whisk together eggs. Melt remaining butter in large skillet over medium heat. Add eggs, stirring until soft scrambled. Pour ⅓ sauce into lightly greased 13 x 9-inch baking pan; top with half egg mixture. Repeat layers. Top with remaining sauce. Lay biscuits on top of sauce. Bake uncovered 30 minutes or until thoroughly heated and biscuits are golden brown.

Always cook to an internal temperature of 165°F.

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Turkey Salsa Scramble

Makes 4 servings 4
Prep time Under 15 minutes PTM
Total time Under 30 minutes PTM

Nutritional Information

Calories 150 Fat 11g
Protein 24g Cholesterol 90mg
Carbohydrates 2g Sodium 280mg
Fiber 0g Saturated Fat 3g
Sugars 1g

Ingredients

1 (16-ounce) package JENNIE-O® Lean Ground Turkey Roll

1 teaspoon taco seasoning

1½ cups egg substitute or 6 eggs

1 tablespoon low-fat plain yogurt

2 tablespoons chopped green onion

2 tablespoons chopped green chilies

2 tablespoons shredded Mexican blend cheese

2 tablespoons salsa

Directions

In non-stick skillet over medium-high heat, cook turkey as specified on the package. Always cook to well-done, 165°F. as measured by a meat thermometer.

In bowl, whisk taco seasoning, eggs and yogurt. Add to turkey. Cook 1 to 2 minutes or until eggs are almost cooked, stirring occasionally.

Stir in green onion, green chilies, cheese and salsa.

Always cook to an internal temperature of 165°F.

Learn how to safely handle turkey.
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Green Beans & Turkey Bacon

This is a Gluten Free Recipe

Makes 3 servings 3

Nutritional Information

Calories 120 Fat 6g
Protein 6g Cholesterol 20mg
Carbohydrates 13g Sodium 180mg
Fiber 4g Saturated Fat 2.5g
Sugars 6g

Ingredients

2 teaspoons butter

4 slices JENNIE-O® Turkey Bacon, diced

¼ cup diced red onion

2 garlic cloves, minced

1 pound green beans, trimmed

1 tablespoon lemon juice

Directions

In large skillet, melt butter over medium heat. Add bacon, onion and garlic. Cook 5 minutes or until bacon is crisp and onion is softened, stirring occasionally.

Steam green beans until tender-crisp. Add to bacon mixture. Add lemon juice; toss to combine.

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Lemon Garlic Turkey Kabobs

This is a Gluten Free Recipe

Makes 6 servings 6
Prep time Under 30 minutes PTM
Total time Under 30 minutes PTM

Nutritional Information

Calories 120 Fat 1g
Protein 21g Cholesterol 50mg
Carbohydrates 7g Sodium 950mg
Fiber 1g Saturated Fat 0.5g
Sugars 4g

Ingredients

½ cup fat-free Italian dressing

2 tablespoons fresh lemon juice

3 cloves garlic, minced

2 teaspoons finely grated lemon peel

1 (24-ounce) package JENNIE-O® Lemon Garlic Turkey Tenderloin, cut into 1-inch cubes

1 red bell pepper, cut into chunks

1 small red onion, cut into wedges

cherry tomatoes, if desired

pineapple chunks, if desired

Directions

Combine dressing, lemon juice, garlic and lemon peel. Set aside small amount of marinade to brush on kabobs while grilling. Place tenderloin, bell peper, onion, cherry tomatoes and pineapple in large reclosable food storage bag. Add marinade to bag. Refrigerate 30 minutes.

Prepare grill. Drain turkey, vegetables, and fruit; discard marinade. Thread turkey, vegetables and fruit on skewers. Brush reserved marinade over kabobs.

Grill 6 minutes; turn and brush with remaining marinade and continue grilling 7 to 8 minutes or until the turkey is well-done, 165°F. as measured by a meat thermometer.

Always cook to an internal temperature of 165°F.

Learn how to safely handle turkey.
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Cheddar Mashed Potatoes & Turkey Bacon

This is a Gluten Free Recipe

Makes 8 servings 8
Prep time Under 15 minutes PTM
Total time Less than 1 hour PTM

Nutritional Information

Calories 120 Fat 6g
Protein 5g Cholesterol 20mg
Carbohydrates 11g Sodium 170mg
Fiber 1g Saturated Fat 3g
Sugars 1g

Ingredients

6 slices JENNIE-O® Turkey Bacon, divided

2 pounds potatoes, peeled and chopped

2 tablespoons butter

⅓ cup low-fat sour cream

½ cup shredded low-fat Cheddar cheese

¼ cup thinly sliced green onions

Directions

Cook bacon as specified on the package. Chop; set aside.

In large saucepan over medium high heat, cook potatoes in salted water 20 minutes or until tender; drain. Return potatoes to same pan.

Add butter and sour cream. Mash potatoes until smooth and creamy.

Stir in cheese, onions and half the bacon. Sprinkle top with remaining bacon.

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Wednesday, March 4, 2015

Photo: Getty Images

Photo: Getty Images

TIME-logo.jpg

It’s the lack of overlapping flavors, scientists say.

Indian food is lauded for its curries, mouth-burning spices and complex flavor pairings. With its use of cardamom, cayenne, tamarind and other pungent ingredients, the resulting taste combinations are unlike anything found elsewhere around the world. But scientists in India have now discovered exactly why Indian food is so good — it’s the fewer number of overlapping flavors in ingredients.

Researchers at the Indian Institute for Technology examined how frequently overlapping flavor compounds factored into a dish’s ingredients. They reviewed thousands of recipes on TarlaDalal.com, scrutinizing the subtle molecular-level differences that distinguish the cuisine, reports the  

“We found that average flavor sharing in Indian cuisine was significantly lesser than expected,” researchers wrote.

In Western cuisines, ingredients are usually paired together for their similar flavors. However, an average Indian dish includes at least seven ingredients, most of which do not contain overlapping flavors. Cayenne, green bell pepper, coriander and garam masala are usually paired with ingredients that have no chemical overlap, but each ingredient brings a unique component when incorporated into the final meal. This creates knockout dishes for a cuisine that uses approximately 200 of the estimated 381 ingredients known in the world.

This article originally appeared on Time.com.

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Wednesday, February 25, 2015

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Craving comfort food, but don’t want all of the calories and fat that tend to go along with it? We all do, right? Well, here’s a warm, creamy, and recipe that will satisfy each and every one of your taste buds without blowing your diet. Each serving is just 250 calories!

A blend of vegetables (broccoli, cauliflower, and carrots) bump up the nutrient profile of this dish while keeping the calorie count in check. Even so, this recipe is in no way wimpy. Diced chicken breast adds a healthy dose of protein while low-calorie garlic and herb-flavored cheese infuses all of the wonderful textures and tastes you’d want in a comforting, casserole-type dish.

What you’ll need:

  • 1 cup dry pasta (I used radiatore)
  • 16 ounces California Style Blend frozen vegetables (a mix of broccoli, cauliflower, and carrots)
  • 1.5 cups cooked, diced chicken breast
  • 6 wedges garlic & herb spreadable cheese
  • 1/4 cup shredded Parmesan (or another favorite shredded cheese)
  • 1 tbsp breadcrumbs

How to make it:

1. Preheat oven to 325° F.

2. Defrost frozen vegetables and place in a large mixing bowl.

3. Cook pasta as directed.

4. Meanwhile, add the diced chicken and cheese wedges to the bowl with the veggies. When the pasta is finished cooking, drain and immediately add it to the mixing bowl—the heat will help melt the cheese. Stir until the mixture is well blended.

5. Pour into an oven-safe dish and top with breadcrumbs and shredded cheese. Bake for 20-25 minutes.

6. Remove from oven and serve immediately.

RELATED: 13 Comfort Foods That Burn Fat

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Tuesday, February 24, 2015

Turkey Bacon Wrapped Asparagus

Makes 4 servings 4
Prep time 10 minutes PTM
Total time Under 30 minutes PTM

Nutritional Information

Calories 100 Fat 8g
Protein 5g Cholesterol 20mg
Carbohydrates 2g Sodium 260mg
Fiber 1g Saturated Fat 1.5g
Sugars 1g

Ingredients

16 asparagus spears, trimmed

1 tablespoon chopped fresh dill

1 tablespoon olive oil

8 slices JENNIE-O® Turkey Bacon, halved

roasted red pepper hummus, if desired

Directions

Prepare grill. Bring large pot of water to boil. Add asparagus. Blanch 10 seconds or until bright green. Remove and add to bowl of iced water. Let stand 5 minutes; drain.

Toss asparagus, dill and oil in large shallow dish. Wrap piece of bacon around each asparagus spear. Grill asparagus 5 to 7 minutes, turning once until bacon is crisp. Serve with hummus or dip of your choice.

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Stuffed Rio Grande Turkey Popper

Makes 6 servings 6
Prep time Under 15 minutes PTM
Total time Less than 1 hour PTM

Nutritional Information

Calories 210 Fat 8g
Protein 27g Cholesterol 60mg
Carbohydrates 7g Sodium 570mg
Fiber 1g Saturated Fat 3g
Sugars 1g

Ingredients

1 (20-ounce) package JENNIE-O® Extra Lean Ground Turkey Breast

½ cup quick cooking oats

¼ cup egg substitute or 1 egg

1 teaspoon chili powder

½ teaspoon ground cumin

¼ teaspoon cayenne pepper

1 tablespoon dried onion

½ teaspoon garlic powder

⅛ teaspoon salt

1 (4-ounce) can sliced jalapeño peppers, drained

½ cup shredded Monterey Jack cheese

4 slices JENNIE-O® Turkey Bacon, cooked and cut into ¼- pieces

2 teaspoons olive oil

sour cream and salsa, if desired

Directions

In bowl, combine ground turkey, oats, egg, chili powder, cumin, cayenne pepper, onion, garlic powder and salt. Divide turkey mixture in half. On 2 (11 x 11-inch) pieces wax paper or parchment paper, shape each half into an 8-inch round patty.

Arrange half jalapeño peppers in a spoke pattern over one formed patty. Top with cheese and bacon leaving a ½-inch border around the outside edges. Lay remaining sliced jalapeño peppers in spoke pattern over cheese. Carefully place remaining patty on top of pepper slices. Remove waxed paper. Press turkey layers together around edges to seal.

In large skillet over medium heat, add oil and large patty. Cover. Cook 35 minutes, turning 2 or 3 times and until internal temperature reaches 165°F. as measured by a meat thermometer. Always cook to well-done.

Cut burger into 6 pie-shaped wedges. Serve with sour cream and salsa, if desired.

Always cook to an internal temperature of 165°F.

Learn how to safely handle turkey.
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