The 150 Healthiest 15-Minute Recipes on Earth by Jonny Bowden Page A
Authors: Jonny Bowden
Ads: Link
and black pepper
In a large salad bowl make a bed of the chopped romaine. Roll the turkey slices (double up if sliced thin) and lay across one end of the salad. Lay the egg quarters, if using, out in a row beside the turkey. Lay the apples across the middle of the bowl in a row next to the eggs. Lay the cheese out in a row next to the apples.
Peel the avocado halves (try scooping intact halves out of their skins with a spoon), and slice each half lengthwise into four slices. Lay the slices out in a row next to the cheese.
In a small bowl, whisk together the walnut oil, cider vinegar, honey, apple juice concentrate, salt, and pepper until lightly emulsified. Drizzle the dressing over the salad to taste and sprinkle the salad evenly with the walnut pieces.
Yield : 4 servings
Per Serving : 563 Calories; 42g Fat (64.8% calories from fat); 28g Protein; 23g Carbohydrate; 5g Dietary Fiber; 262mg Cholesterol; 131mg Sodium
From Chef Jeannette
Keep boiled eggs on hand for quick, balanced protein anytime. To boil them in a pan sized to fit their number, cover generously with cold water, cover, set the timer for 15 minutes, and bring to a boil over high heat. once they are boiling, reduce the heat to medium high and cover partially. when the timer goes off, drain the water and place the eggs in the fridge for later, or, if you want them right away, cover with cold water to cool for peeling.
One-Pot Pleasure:
Swiss Chard and Turkey Soup
From Dr. Jonny : If you’re interested in keeping your weight down, here’s a tip for you. Have some soup. Studies by Barbara Rolls at Penn State University have shown that when people eat soup, they tend to eat fewer calories during the meal. Something about the mix of liquid and food eaten together, which, by the way, does not apply when you simply drink water as an accompaniment to solid food. For some reason it has to be actual soup. And this particular soup is a dandy. High in protein and fiber and absolutely loaded with antioxidants from the Swiss chard, this is a simple one-pot meal that’s not only completely satisfying but remarkably low in calories.
Ingredients
1 cup (160 g) prepared diced onion (or 1 small yellow onion, diced)
1 teaspoon prepared minced garlic (or 2 large cloves, minced)
8 ounces (225 g) presliced cremini mushrooms, optional
1 pound (455 g) leanest ground turkey
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
4 cups (950 ml) chicken broth
2 tablespoons (28 ml) red wine vinegar
2 teaspoons dried thyme (or 2 tablespoons [4.8 g] chopped fresh)
1/4 teaspoon red pepper flakes, optional
1 can (15 ounces or 425 g) navy beans, drained and rinsed
1 bunch Swiss chard, stemmed and chopped
In a large soup pot, heat the olive oil over medium-high heat. Add the onion, garlic, mushrooms, if using, turkey, salt, and pepper, and sauté for 3 to 5 minutes until the turkey is cooked almost all the way through. Drain any excess fat. Add the broth, vinegar, thyme, red pepper flakes, if using, beans, and chard, and increase the heat to a boil. Reduce the heat, cover, and simmer for about 7 minutes or until the chard is tender.
Yield : 4 servings
Per Serving : 616 Calories; 15g Fat (21.3% calories from fat); 50g Protein; 72g Carbohydrate; 28g Dietary Fiber; 90mg Cholesterol; 1168mg Sodium
From Chef Jeannette
If You Have 5 Extra Minutes : Top the soup with 1/4 cup (30 g) grated Gruyére cheese for extra calcium and/or 2 tablespoons (18 g) of toasted pine nuts.
Ginger-Apricot Turkey Fillets in a Jiffy
From Dr. Jonny : One of the reasons we all love cranberry sauce with our turkey dinner is that turkey just tastes better with a hint of sweet fruit. Chef Jeannette captured the taste of that winning combo perfectly by creatively substituting apricots and oranges for the usual cranberry fare, and then adding a taste of ginger to the mix. The resultant sauce is simply divine, a perfect accompaniment to this healthy, low-fat source of protein, and proof positive that
In a large salad bowl make a bed of the chopped romaine. Roll the turkey slices (double up if sliced thin) and lay across one end of the salad. Lay the egg quarters, if using, out in a row beside the turkey. Lay the apples across the middle of the bowl in a row next to the eggs. Lay the cheese out in a row next to the apples.
Peel the avocado halves (try scooping intact halves out of their skins with a spoon), and slice each half lengthwise into four slices. Lay the slices out in a row next to the cheese.
In a small bowl, whisk together the walnut oil, cider vinegar, honey, apple juice concentrate, salt, and pepper until lightly emulsified. Drizzle the dressing over the salad to taste and sprinkle the salad evenly with the walnut pieces.
Yield : 4 servings
Per Serving : 563 Calories; 42g Fat (64.8% calories from fat); 28g Protein; 23g Carbohydrate; 5g Dietary Fiber; 262mg Cholesterol; 131mg Sodium
From Chef Jeannette
Keep boiled eggs on hand for quick, balanced protein anytime. To boil them in a pan sized to fit their number, cover generously with cold water, cover, set the timer for 15 minutes, and bring to a boil over high heat. once they are boiling, reduce the heat to medium high and cover partially. when the timer goes off, drain the water and place the eggs in the fridge for later, or, if you want them right away, cover with cold water to cool for peeling.
One-Pot Pleasure:
Swiss Chard and Turkey Soup
From Dr. Jonny : If you’re interested in keeping your weight down, here’s a tip for you. Have some soup. Studies by Barbara Rolls at Penn State University have shown that when people eat soup, they tend to eat fewer calories during the meal. Something about the mix of liquid and food eaten together, which, by the way, does not apply when you simply drink water as an accompaniment to solid food. For some reason it has to be actual soup. And this particular soup is a dandy. High in protein and fiber and absolutely loaded with antioxidants from the Swiss chard, this is a simple one-pot meal that’s not only completely satisfying but remarkably low in calories.
Ingredients
1 cup (160 g) prepared diced onion (or 1 small yellow onion, diced)
1 teaspoon prepared minced garlic (or 2 large cloves, minced)
8 ounces (225 g) presliced cremini mushrooms, optional
1 pound (455 g) leanest ground turkey
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
4 cups (950 ml) chicken broth
2 tablespoons (28 ml) red wine vinegar
2 teaspoons dried thyme (or 2 tablespoons [4.8 g] chopped fresh)
1/4 teaspoon red pepper flakes, optional
1 can (15 ounces or 425 g) navy beans, drained and rinsed
1 bunch Swiss chard, stemmed and chopped
In a large soup pot, heat the olive oil over medium-high heat. Add the onion, garlic, mushrooms, if using, turkey, salt, and pepper, and sauté for 3 to 5 minutes until the turkey is cooked almost all the way through. Drain any excess fat. Add the broth, vinegar, thyme, red pepper flakes, if using, beans, and chard, and increase the heat to a boil. Reduce the heat, cover, and simmer for about 7 minutes or until the chard is tender.
Yield : 4 servings
Per Serving : 616 Calories; 15g Fat (21.3% calories from fat); 50g Protein; 72g Carbohydrate; 28g Dietary Fiber; 90mg Cholesterol; 1168mg Sodium
From Chef Jeannette
If You Have 5 Extra Minutes : Top the soup with 1/4 cup (30 g) grated Gruyére cheese for extra calcium and/or 2 tablespoons (18 g) of toasted pine nuts.
Ginger-Apricot Turkey Fillets in a Jiffy
From Dr. Jonny : One of the reasons we all love cranberry sauce with our turkey dinner is that turkey just tastes better with a hint of sweet fruit. Chef Jeannette captured the taste of that winning combo perfectly by creatively substituting apricots and oranges for the usual cranberry fare, and then adding a taste of ginger to the mix. The resultant sauce is simply divine, a perfect accompaniment to this healthy, low-fat source of protein, and proof positive that
Similar Books
