Flavor Explosion

When trying to eat healthy, most people usually turn to the bland and the easy: plain, skinless, boneless chicken, baked with a baked potato, or plain brown rice, and lots of vegetables. Salads have no cheese or croutons with fat free dressing on the side. In a Weight Watchers Weekly from the week of February 28, they share some awesome ways to kick your food up a notch with flavor, without adding calories to your meals.

Boost the Flavor

By: Leslie Fink, MS, RD. (Weight Watchers Nutritionist)

Some simple ways to jazz up standbys:

Chicken

Try low fat chicken sausage or lean ground chicken in tacos or burgers. Cook with fresh herbs and freshly squeezed citrus juice. Cube leftover chicken breast and toss into frittatas and salads, or on top of baked nachos.

Green Salad

Make peppery arugula your base green, or crunchy romaine. Add sliced red pepper for color and sweetness. A little cubed avocado adds healthy fat and a lush texture. Top with a bit of crumbled French Feta (creamier and less salty than Greek) or diced apple. Flavorful adding means you can use less dressing or a splash of balsamic vinegar. Freshly squeezed lemon juice over the salad also jazzes it up with out dressing.

Popcorn

Toss some in your soup for crouton free crunch. Put air popped popcorn in a bowl and spritz with cooking spray. Then, for a spicy treat without adding calories, shake on a blend of chili powder, cumin, paprika, salt, and garlic powder. Prefer it sweet? Dust on a little powdered sugar, cinnamon, nutmeg, and allspice.

Pizza

A wholesome spin on the classic pie: whole wheat pizza dough topped with thinly sliced, sauteed zucchini, halved grape tomatoes, salt, pepper, and fresh basil. Sprinkle with a full-fat freshly grated parmesan such as parmigiano-reggiano. Since these are strongly flavored cheese, you only need a small amount). Thinly sliced precooked chicken or turkey sausage is a zesty swap for pepperoni. Grilling pizza adds wonderful smokiness.

Bananas

For a satisfying snack, slice a banana over peanut butter on whole wheat toast. Experiment with baby bananas you'll see at the grocery store, which are sweeter. Whirl a banana into a smoothie to give your drink a richer feel (and to make it more nutritious and filling)

Broccoli

Slice broccoli very thin, coat with cooking spray, sprinkle with kosher salt, roast, and toss wth a little parmesan or bread crumbs. For a healthier "cream" of broccoli soup, puree well-seasoned boiled broccoli in broth; add lowfat milk toward the end of cooking.

Skinny Caesar Salad

Here is a Caesar Salad recipe from Delish that has all of the taste for a lot less calories. For you Caesar Salad lovers, keep this recipe and enjoy it; it's not often that you can enjoy a Caesar Salad and not feel guilty.

Healthy Makeover: Caesar Salad

From Good Housekeeping

We've given high-calorie Caesar a healthy makeover. We coated the croutons with cooking spray instead of olive oil, then replaced egg yolk with light mayonnaise to keep the classic dressing’s creamy texture — without the classic guilt.

Serves: 6 Edit

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Yields: 6 first-course servings

Total Time: 25 min

Prep Time: 15 min

Cook Time: 10 min

Oven Temp: 400

Ingredients

• 4 ounce(s) Italian bread
  
• 1 clove(s) garlic, cut in half
• Nonstick olive oil cooking spray
  
• 1/4 cup(s) light mayonnaise
• 1/4 cup(s) freshly grated Parmesan cheese
  
• 3 tablespoon(s) fresh lemon juice
  
• 1 tablespoon(s) olive oil
• 1 teaspoon(s) anchovy paste
• Coarsely ground black pepper
• 1 package(s) (18-ounce) hearts of romaine lettuce, torn into bite-size pieces

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Directions

1. Preheat oven to 400 degrees F.
2. Cut bread into 1/2-inch-thick slices. Rub bread slices, on both sides, with cut sides of garlic. Cut bread into 1/2-inch cubes; place in jelly-roll pan. Spray bread liberally with cooking spray. Bake 10 minutes or until golden-brown and crisp. Cool croutons in pan.
3. Meanwhile, in large salad bowl, with wire whisk, mix together mayonnaise, Parmesan, lemon juice, olive oil, anchovy paste, and 1/4 teaspoon pepper.
4. Add lettuce and croutons to dressing in bowl; toss to coat.

Nutritional Information
(per serving)

Calories	140
Total Fat	8g
Saturated Fat	2g
Cholesterol	7mg
Sodium	280mg
Total Carbohydrate	13g
Dietary Fiber	2g
Sugars	--
Protein	4g
Calcium	--

Rokkmommy's Taco Salad

Rokkmommy's (Fairly Healthy) Taco Salad
(quick for when you don't want to slave, and it feels like it should be worse for you)

1 pkg ground turkey (about 1-1.3 lb size)
1 pkg low sodium taco seasoning

-Cook turkey thoroughly. Add taco packet and water per directions on packet)
-While that is cooking chop!
1/2 head or so iceburg lettuce (stands up better to the meat)
2 medium tomatoes
1/2 onion
-and put these all in some kind of serving container (preferably sectioned tupperware so you can just throw the leftover in the fridge

Then get out
black olives (slice 'em if you want)
jalapeno pepper slices
shredded cheddar cheese (low fat is good, but doesn't melt as nicely)
lowfat or fat free sour cream
salsa (I love Great Value-Walmart brand-garlic lime salsa)
1 bag Tostitos baked scoops tortilla chips

Put everything out buffet style, set out the plates, and let the family go to town. They can build 'em the way they like 'em. Enjoy! (and make the kids clean it all up! =} )

Five Spice Chicken and Orange Salad

Looking for a way to kick your lunches up a notch? Try bringing this salad from Eating Well to work instead of your usual lunch, or prepare it for dinner. It's got protein and flavor and will refresh you for the second half of your day. The protein will help keep you fuller for longer and the flavor will keep you from having just another boring lunch or dinner.

Five-Spice Chicken & Orange Salad

Five-spice powder is a Chinese seasoning shortcut combining multiple flavors in one convenient package. Tossed with orange juice and chicken, it makes a terrific salad with a complex, layered taste that belies the simple recipe.

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

Ingredients

• 6 teaspoons extra-virgin olive oil, divided
• 1 teaspoon five-spice powder, (see Note)
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground pepper, plus more to taste
• 1 pound boneless, skinless chicken breasts, trimmed
• 3 oranges
• 12 cups mixed Asian or salad greens
• 1 red bell pepper, cut into thin strips
• 1/2 cup slivered red onion
• 3 tablespoons cider vinegar
• 1 tablespoon Dijon mustard

Preparation

1. Preheat oven to 450°F. Combine 1 teaspoon oil, five-spice powder, 1/2 teaspoon salt and 1/2 teaspoon pepper in a small bowl. Rub the mixture into both sides of the chicken breasts.
2. Heat 1 teaspoon oil in a large ovenproof nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, 3 to 5 minutes. Turn them over and transfer the pan to the oven. Roast until the chicken is just cooked through (an instant-read thermometer inserted into the center should read 165°F), 6 to 8 minutes. Transfer the chicken to a cutting board; let rest for 5 minutes.
3. Meanwhile, peel and segment two of the oranges (see Tip), collecting segments and any juice in a large bowl. (Discard membranes, pith and skin.) Add the greens, bell pepper and onion to the bowl. Zest and juice the remaining orange. Place the zest and juice in a small bowl; whisk in vinegar, mustard, the remaining 4 teaspoons oil, remaining 1/2 teaspoon salt and freshly ground pepper to taste. Pour the dressing over the salad; toss to combine. Slice the chicken and serve on the salad.

Tips & Notes

• Make Ahead Tip: Prepare through Step 2. Store the chicken in an airtight container in the refrigerator for up to 2 days. Slice and serve chilled.

• Note: Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.
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• Tip: To segment citrus: With a sharp knife, remove the skin and white pith from the fruit. Working over a bowl, cut the segments from their surrounding membranes. Squeeze juice into the bowl before discarding the membranes.

Nutrition

Per serving: 278 calories; 10 g fat (2 g sat, 6 g mono); 63 mg cholesterol; 23 g carbohydrates; 26 g protein; 7 g fiber; 491 mg sodium; 450 mg potassium.

Nutrition Bonus: Vitamin C (170% daily value), Vitamin A (140% dv), Selenium (30% dv), Iron (15% dv).

1 Carbohydrate Serving

Exchanges: 1 fruit, 1 1/2 vegetable, 3 lean meat, 1 1/2 fat

One Delicious Salad, Two Choices of Dressings

Self Magazine shared this delicious salad, full of protein and great for a healthy, refreshing lunch. Try making your own salad dressing to compliment this salad instead of trying to match it with a premade one from the grocery store. These recipes are from Self's eat healthy all week feature from November 2008.

Spicy Steak Salad

Serves 1

INGREDIENTS

• 1 pound flank steak
• 1 clove garlic, halved
• 2 teaspoon low-sodium soy sauce
• 1/2 teaspoon sweet paprika
• 1 teaspoon extra light olive oil
• 1/2 head romaine lettuce, choopped (about 2 cups)
• 2 small carrots, peeled and cut into thinly sliced strips
• 1 celery stalk, thinly sliced
• 1/4 cup canned black beans, rinsed and drained
• 1/4 large cucumber, thinly sliced
• 2 tablespoons of dressing

PREPARATION

1. For steak

   (Cut off 1/3 of steak, cut into 1-inch-by-1-inch cubes and place in a resealable freezer bag. Freeze for Wednesday's dinner.) Rub both sides of remaining steak with garlic and soy sauce; sprinkle with paprika. Coat a large skillet (or grill rack) with oil. Heat to high, then reduce heat to medium. Cook steak, flipping once, until center is still light pink and moist, 8 to 10 minutes per side. Set aside steak 10 minutes while you prepare salad.

2. For salad

   Toss lettuce, carrots, celery, beans, cucumber and vinaigrette in a bowl; transfer to a plate. Thinly slice half of steak on the diagonal. (Let remaining half cool, wrap it tightly in plastic wrap and refrigerate until Tuesday's dinner.) Top salad with sliced steak and serve.

The skinny

463 calories per serving, 20.6 g fat (5.8 g saturated), 31.6 g carbs, 10.1 g fiber, 37.7 g protein\

Roasted Garlic–Balsamic Vinaigrette

Makes 1/2 cup

INGREDIENTS

• 1/2 head garlic
• 1/2 teaspoon honey mustard
• 1/2 teaspoon honey
• 1/4 cup balsamic vinegar
• 2 tablespoons extra light olive oil
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground black pepper

PREPARATION

1. Heat oven to 400°. Slice 1 inch off top of garlic, exposing cloves; wrap in foil and roast until soft and fragrant, 40 to 45 minutes. Cool slightly. Squeeze cloves into a mini-chopper or food processor. Add remaining ingredients and 2 tbsp warm water; blend until smooth. Refrigerate up to 7 days.

The skinny

43 calories per tbsp, 3.4 g fat (0.5 g saturated), 3.2 g carbs, 0.1 g fiber, 0.2 g protein

Carrot-Ginger Dressing

Makes 1/2 cup

INGREDIENTS

• 2 small carrots, peeled and chooped
• 1/2 medium shallot, chopped
• 1 tablespoon plus 1 1/2 teaspoon finely chopped ginger
• 2 tablespoons balsamic vinegar
• 2 teaspoons toasted sesame oil
• 2 teaspoons soy sauce
• 1 teaspoon sugar
• 1 tablespoon extra light olive oil

PREPARATION

1. Combine all ingredients except olive oil with 2 tbsp water in a food processor. With motor running, drizzle in olive oil until smooth. Refrigerate; stir once before serving.

1. 
   

The skinny

43 calories per tbsp, 2.9 g fat (0.4 g saturated), 3.1 g carbs, 0.4 g fiber, 0.3 g protein

No Cook Thai Beef Salad

There are definitely some days where I am in the mood to eat, but I don't want something heavy, or I feel like I have eaten too much during the day and want something light, but with substance. I actually do crave salads (i know, so weird!) but i know that a simple just vegetable salad is really not going to do anything for me. I found this recipe at Delish and thought that I'd share it. I haven't tried it yet, but it looks really good and really simple to make as well.

No Cook Thai Beef Salad

Makes 4 main dish servings

Ingredients:

• 2 limes
• 3 tablespoon(s) less-sodium fish sauce
• 1 tablespoon(s) sugar
  
• 1 bag(s) (10-ounce) romaine salad mix
• 1 seedless cucumber, cut lengthwise in half, then thinly sliced crosswise
• 8 ounce(s) deli-sliced rare roast beef, cut crosswise into 1/2-inch-wide strips
• 1 cup(s) packed fresh cilantro (or mint leaves)
• 1/2 medium red onion, thinly slice
  

Directions

1. From limes, grate 1 teaspoon peel and squeeze 3 tablespoons juice
2. In small bowl, prepare dressing: Combine lime peel and juice, fish sauce, and sugar; stir until sugar completely dissolves.
3. In large bowl, combine romaine salad mix, sliced cucumber, roast beef, cilantro or mint, and onion. Add dressing to bowl and toss to combine. Divide salad among 4 dinner plates.

Nutritional Information
(per serving)

Calories	105
Total Fat	2g
Saturated Fat	1g
Cholesterol	26mg
Sodium	485mg
Total Carbohydrate	9g
Dietary Fiber	2g
Sugars	--
Protein	13g
Calcium	--