December 19, 2017
Fuel Better with Well Everyday
Food is fuel that gives our bodies the healthy energy it needs. Whether you’re getting pumped for a workout, or just want more energy to make it through your work day, good food choices can make vitality a reality. Check out the recipes below to see how you can fuel up your day!
Cheesy Stuffed Pepper Bowls
Prep Time: 20 minutes | Cook Time: 30 minutes | Serves 4
- 4 large red, yellow or orange bell peppers
- 2 tbsp. olive oil, divided
- 8 oz. Italian turkey sausage, casings removed
- ¼ cup finely chopped onion
- 1 (5-oz.) pkg. baby spinach, coarsely chopped
- 2 tsp. fresh lemon juice
- 1 cup cooked brown rice
- ½ cup part-skim Ricotta
- ½ cup finely shredded Asiago cheese
- 1 egg, beaten
- 2 tsp. minced garlic
- 2 tsp. lemon zest
- 2 tbsp. whole-wheat panko bread crumbs
- 2 tbsp. chopped fresh parsley
- Preheat oven to 350°F. Cut off tops of bell peppers; remove seeds and membranes. If necessary, slice crosswise a thin slice from the bottom to allow pepper to stand upright. (Do not pierce through the flesh.) Bring a large pot of water to boiling. Add bell peppers; cook 5 minutes, turning occasionally to cook evenly. Remove and drain upside down on paper towels.
- In a large nonstick skillet heat 1 tablespoon of the oil over medium-high heat. Add sausage and onion; cook and stir 8 to 10 minutes. Add spinach and lemon juice. Cook and stir 2 to 3 minutes or until spinach wilts. Remove from heat. Add rice, ricotta, Asiago, egg, garlic and lemon zest. Season with salt and pepper to taste; mix well.
- Arrange bell peppers upright in an 8×8-inch baking dish. Stuff bell peppers evenly with sausage mixture. Add ¼ cup water to the baking dish. Bake 15 minutes or until bell peppers are tender and filling is heated through.
- Meanwhile, in a small bowl combine panko, parsley and remaining 1 tablespoon oil. Evenly spoon panko mixture over top of each pepper. Bake 5 minutes or until tops are golden brown. Serve warm.
Per serving: 390 calories, 21g fat, 6g saturated fat, 95mg cholesterol, 500mg sodium, 29g carbohydrate, 5g fiber, 9g total sugars, 0g added sugars, 20g protein
Carrot Sriracha Dip
Prep Time: 15 min | Total Time: 35 min | Servings: 16
- 1 lb carrots, peeled, coarsely chopped
- 2 cloves garlic
- 3 tablespoons red wine vinegar
- 1 teaspoon Sriracha sauce
- 1/2 cup chopped fresh cilantro leaves
- 1 teaspoon salt
- 3 tablespoons olive oil Food Should Taste Good™ blue corn tortilla chips, as desired
- In 2-quart saucepan, cover chopped carrots with cold water. Heat to boiling. Reduce heat; simmer about 20 minutes or until carrots are tender. Drain; place in food processor.
- Add garlic, vinegar, Sriracha sauce, cilantro and salt. Process while slowly drizzling in olive oil, until smooth. Serve with chips.
Nutrition per serving: 35 Calories, 1.5g fat, 0g saturated fat, 170mg sodium, 3g total carbohydrate, 0g fiber, 0g protein.
Teriyaki Chicken–Rice Bowls
Prep Time: 20 minutes | Cook Time: 30 minutes | Serves: 4
- 2½ cups Swanson® Unsalted Chicken Broth
- 1 cup long-grain brown rice
- 2 lbs. ground chicken breast
- 1 (8-oz.) pkg. sliced fresh mushrooms, chopped
- 4 green onions, sliced
- 2 garlic cloves, minced
- 1 tbsp. peeled, grated fresh gingerroot
- ¼ cup low-sodium teriyaki sauce
- 1 red bell pepper, thinly sliced
- ½ English (hothouse) cucumber, peeled and sliced into strips
- ¼ cup shredded carrot
- 1 cup frozen shelled edamame, thawed
- 1 avocado, pitted, peeled and sliced (optional)
- 1 nori sheet, toasted and broken into small pieces
- 1 to 2 tbsp. sesame seeds, toasted
- Bring broth to boiling in a medium saucepan. Add rice, and cook according to package directions; set aside.
- Coat a large skillet with nonstick cooking spray. Add chicken, and cook over medium-high heat 5 to 7 minutes or until chicken is no longer pink. Add mushrooms, green onions, garlic, ginger and teriyaki sauce. Cook and stir 5 minutes. Remove from heat.
- Reserve half the ground chicken mixture for Chicken Pot Stickers. For the rice bowls, in each of 4 individual bowls evenly distribute remaining chicken mixture plus bell pepper, cucumber, carrot, edamame and (if desired) avocado. Top with nori and sesame seeds, and serve.
Per serving: 360 calories, 6g fat, 0.5g saturated fat, 50mg cholesterol, 330mg sodium, 44g carbohydrate, 5g fiber, 5g total sugars, 0g added sugars, 32g protein
Veggie Noodles with Mint–Almond Pesto
Prep time: 25 minutes | Makes 4 servings
- ½ cup loosely packed fresh mint leaves
- ½ cup loosely packed baby spinach leaves
- ⅓ cup sliced almonds
- 2 green onions, tops only, thinly sliced (2 tbsp.)
- 1 tbsp. fresh lemon juice
- 1 tsp. honey
- 1 small garlic clove, minced
- ½ tsp. lemon zest
- ⅓ to ½ cup olive oil
- 4 zucchini (6 to 7 inches)
- 2 medium carrots, peeled
- ½ pint grape tomatoes, halved
- ¼ cup crumbled reduced-fat feta cheese (optional)
- For the pesto: In a food processor combine mint, spinach, almonds, green onions, lemon juice, honey, garlic and lemon zest; pulse until finely chopped. With the food processor running, gradually add oil; process until smooth. Season with salt and pepper to taste.
- To make the noodles: Using a vegetable peeler, shave each zucchini piece into long fettuccine-like strands, about ⅜-inch wide. Repeat process with carrots. Transfer noodles to a large serving bowl.
- Add pesto to bowl; toss to coat. Add tomatoes, and toss to combine. Sprinkle with feta (if desired), and serve immediately.
Per serving: 280 calories, 23g fat, 3g saturated fat, 0mg cholesterol, 50mg sodium, 17g carbohydrate, 6g fiber, 6g protein
Korean Chicken Burgers with Kimchi
Prep Time: 15 minutes | 1 hour chill time extra | Cook time: 10 minutes | Makes 4 servings
- 3 1/2 cups shredded cabbage
- 4 green onions, chopped and divided
- 1 garlic clove, minced
- 1/4 cup rice vinegar
- 2 tbsp. sweet chili sauce, divided
- 2 tsp. dark sesame oil
- 1/4 tsp. tsp. freshly ground black pepper, divided
- 1 lb. ground chicken
- 1 tsp. reduced-sodium soy sauce
- 4 whole-wheat hamburger buns, split and toasted
- For the kimchi: In a large bowl combine cabbage and half of the green onions. Add garlic, rice vinegar, 1 tablespoon of the chili sauce, plus sesame oil and 1⁄8 teaspoon of the pepper; mix gently. Set aside.
- Line a plate with wax paper. In a separate large bowl combine chicken, soy sauce, and remaining green onions, chili sauce and pepper. Shape into 4 patties, each about 1⁄2-inch thick. Place patties on plate, and refrigerate at least 1 hour.
- Coat grill with nonstick cooking spray. Grill patties over medium-high heat 5 to 7 minutes per side or until an instant-read thermometer inserted into the center registers 165°F. Place burgers on toasted whole-wheat buns, and serve with kimchi.
Per serving: 335 calories, 13g fat, 3g saturated fat, 90mg cholesterol, 370mg sodium, 30g carbohydrate, 4g fiber, 25g protein
Flounder, Kale and Couscous Roll-Ups
Prep time: 8 minutes | Cook time: 15 minutes | Serves 4
- 1/4 cup dried cranberries
- 1 tbsp. Dijon mustard
- 1 1/2 tsp. lemon juice
- 1 1/2 tsp. light mayonnaise
- 1 1/2 tsp. honey
- 2 tbsp. olive oil
- 2 cups loosely packed baby kale, coarsely chopped
- 1 cup cooked pearl couscous
- 4 (8-oz.) flounder fillets (1/2-inch thick)
- Preheat oven to 400°F. Coat a large baking dish with nonstick cooking spray. Place cranberries in a small microwave-safe bowl; add 2 tablespoons water. Microwave on HIGH 30 to 60 seconds or until cranberries are plump; drain, and set aside.
- For the mustard sauce, in a small bowl combine mustard, lemon juice, mayonnaise and honey. Add olive oil, whisking until well combined. In a medium bowl combine kale, couscous, cranberries and 2 tablespoons of the mustard sauce. Season with salt and pepper to taste; toss to coat.
- To assemble the roulades, place fillets on a clean work surface. Distribute kale mixture evenly over top of each fillet. Starting with the tail end, roll to enclose filling; secure with a toothpick. Place roulades, seam side down, in baking dish. Drizzle remaining mustard sauce evenly over fillets.
- Bake 15 to 18 minutes or until fish flakes easily with a fork. Remove toothpicks, and serve.
Per serving: 310 calories, 12g fat, 2g saturated fat, 95mg cholesterol, 730mg sodium, 20g carbohydrate, 2g fiber, 28g protein
Grapefruit–Caper Salmon with Artichokes
Prep time: 25 minutes | Cook time: 30 minutes | Serves 4
- 2 artichokes
- Juice of 1 lemon
- 1 1/4 tsp. plus 2 tbsp. olive oil, divided
- 1/4 cup fresh grapefruit juice
- 2 tbsp. Maille® Dijon Mustard
- 2 tbsp. capers
- 4 (4-oz.) salmon fillets, skin on, at room temperature
- 2 grapefruits, peeled and cut into supremes
- Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper.
- Working with one artichoke at a time and using a serrated knife, begin by trimming the top third off the top of the artichoke. Cut ½ inch off the stem end; peel stem, leaving only the tender inner stem. Snap off all of the thick outer leaves until only the very tender yellow leaves are exposed. Cut artichoke in half lengthwise. Using a spoon or melon baller, scoop out the choke.
- Place artichoke halves, cut sides up, on baking sheet. Brush artichoke halves with lemon juice and 1 1/4 teaspoons of the oil. Season with salt and pepper to taste. Turn artichokes, cut sides down. Bake 30 to 35 minutes or until tender.
- Meanwhile, in a small bowl whisk together 1 tablespoon of the oil, plus grapefruit juice, mustard, capers, and salt and pepper to taste.
- In a large skillet heat remaining 1 tablespoon oil over medium heat. Pat salmon dry with paper towels. Add salmon, skin side down; season with salt and pepper to taste. Cook 5 minutes per side; reduce heat, cover and cook 2 minutes more or until fish flakes easily with a fork. Place fillets on individual plates with artichoke halves. Top evenly with grapefruit sections, drizzle with caper mixture, and serve.
Per serving: 330 calories, 19g fat, 3.5g saturated fat, 55mg cholesterol, 390mg sodium, 19g carbohydrate, 5g fiber, 22g protein
Loaded Sweet Potato Nachos
prep time: 20 minutes | cook time: 20 minutes | serves 6
- 3 large sweet potatoes or yams, peeled
- 2 tbsp. olive oil
- ¼ tsp. garlic powder
- ¼ tsp. paprika
- 1 cup shredded Cheddar cheese
- 1 cup black beans, rinsed and drained
- ½ cup chopped tomatoes
- 3 tbsp. sliced green onions
- ¼ cup finely chopped fresh cilantro
- 1 avocado, peeled, pitted and diced
- Nonfat plain Greek yogurt (optional)
- Preheat oven to 400°F. Coat two rimmed baking sheets withnonstick cooking spray.
- Adults only: Using a mandoline or a sharp knife, cut sweet potatoes crosswise into slices ⅛-inch thick; place in a large bowl. Toss sweet potato slices with oil. Add garlic powder and paprika, and season with salt and pepper to taste; toss to coat.
- Spread sweet potatoes in a single layer on prepared baking sheets. Bake 15 to 20 minutes or until potatoes are crisp and edges are browned, turning once halfway through cooking. Remove from oven, and top with cheese and black beans. Return to oven, and cook 5 minutes or until cheese is melted.
- Transfer sweet potatoes to a serving platter, pile high with tomatoes, green onions, cilantro, avocado and (if desired) Greek yogurt. Serve warm.
Per serving: 260 calories, 15g fat, 5g saturated fat, 20mg cholesterol, 210mg sodium, 25g carbohydrate, 7g fiber, 4g total sugars, 0g added sugars, 8g protein
Sweet Potato Dessert Ravioli
Prep time: 40 minutes (1 hour rest time) | Cook time: 12 minutes | Makes 10 servings
- 1¾ cups all-purpose flour
- 5 tbsp. granulated sugar
- 4 tbsp. softened butter, cut into small pieces (½ stick)
- ½ cup fat-free half-and-half
- 1 egg
- ½ tsp. vanilla extract
- ½ cup baked mashed sweet potato
- 3 tbsp. part-skim ricotta cheese
- 2 tbsp. honey
- ¼ tsp. pumpkin pie spice
Toppings (optional): Honey, whipped cream, chopped pistachios
- For the ravioli: In a large mixing bowl combine flour and sugar. Using a pastry blender, cut butter into flour until mixture resembles coarse crumbs. In a small bowl whisk together half-and-half, egg and vanilla. Add wet ingredients to dry; stir until mixture forms a dough. Turn dough onto a lightly floured surface, and knead until smooth. Shape dough into a disc, and wrap tightly in plastic wrap. Let dough stand 1 hour at room temperature. (Do not refrigerate dough.)
- For the filling: In a small bowl place sweet potato, ricotta, honey and pumpkin pie spice. Mix until well combined. (Let cool slightly if sweet potato is hot.)
- Divide dough in half. Keep remaining half wrapped in plastic wrap. On a lightly floured work surface, roll out dough to a ⅛-inch thickness. Using a 2-inch round cookie cutter, cut 10 rounds from dough. Gather trimmings, and re-roll dough. Cut out 10 more rounds from dough, yielding 20 rounds. Spoon 1 teaspoon filling on the center of 10 rounds. Place remaining rounds over tops of each. Crimp edges together using fingers. (You can also use a fork to crimp the edges.) Transfer ravioli to a parchment-lined cookie sheet and set aside. Repeat process with remaining dough and filling.
- Bring a large pot of water to boiling. Working in batches, add 5 ravioli to water. Cook and stir occasionally 3 minutes or until ravioli float to the surface. Using a slotted spoon, drain, and transfer 2 ravioli to each dessert dish. If desired, top with honey, whipped cream and pistachios. Serve immediately.
Per serving: 190 calories, 6g fat, 3.5g saturated fat, 35mg cholesterol, 30mg sodium, 30g carbohydrate, 1g fiber, 4g protein