Balsamic Roasted Brussels Sprouts with Bacon
via ~ diabeticlivingonline.com
- Makes: 4 servings
- Serving Size: 3/4cup
Ingredients
PER SERVING: 108 cal., 5 g totalfat (1 g sat. fat), 4 mg chol., 195 mg sodium, 12 g carb. (4 g fiber, 4 g sugars), 5 g pro.
- 1 pound Brussels sprouts, trimmed
- 2 tablespoon balsamic vinegar
- 1 tablespoon olive oil
- 1/4 teaspoon black pepper
- 1/8 teaspoon salt
- 2 slices bacon, crisp-cooked, drained, and crumbled
- 2 teaspoons finely shredded lemon peel (optional)
- Preheat oven to 400 degrees F. Cut large Brussels sprouts into lengthwise quarters or cut small sprouts in half. In a large bowl toss together sprouts, 1 tablespoon of the vinegar, and the oil until sprouts are lightly coated. Sprinkle with pepper and salt; toss to coat.
- Place Brussels sprouts in a single layer on a baking sheet. Roast for 20 to 30 minutes or until sprouts become brown and tender, turning sprouts every 10 minutes.
- Transfer Brussels sprouts to a large bowl. Drizzle with the remaining 1 tablespoon vinegar and sprinkle with bacon. If desired, garnish with lemon peel.
PER SERVING: 108 cal., 5 g total
Exchanges: Vegetables: 1.5, Fat: 1
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Meet TNT Health Educator Carol Goodwin
Carol Goodwin ~ TNT Health Educator, BS, HFS, ACSM
CHARLOTTE SOUTH END
Carol is a Health Educator with Total Nutrition Technology and has been putting her expertise and passion to use by help others realize their true health and fitness potential. It is certainly more than just a job for her and she took some time to share why she loves her job and also provide some useful tips that can help during your personal journey of health.
" I love to see the changes in my clients! Its like we are doing makeovers from the inside out! If I can inspire even the smallest bit of a change - its worth it to me." ~ Carol
Carol's Top 5 Tips -
- The grocery store is "the other fast food" choice. Get in the habit of running in and out of the grocery store vs waiting in the drive-thru.
- Leave your house every day as if you are going on a road trip - pack all your food and your workout gear.
- Keep a big bowl of non perishable snack items on your kitchen counter and grab 2 different ones each day to take with you.
- Rotate your fruits and veggies out each week when you choose them at the grocery store to ensure variety.
- Draw lines on your water bottle to set "drinking goals" - for example, draw a line 1/2 way down. Try to drink down to that line by 12 noon.
***If you are in the University or Concord area and would like to learn more about the products/services TNT offers, contact Carol to see how she can help you realize your goal. Carol@tntgetfit.com or call 704-549-9550***
About Carol
Carol first joined Total Nutrition Technology in 2008 and is the acting Area Manager for the North Charlotte Region. She holds a BS in Health Education and is also a Certified Personal Trainer. In addition Carol has certifications in Massage Therapy and Weight loss counseling. She chose TNT because of the "cutting edge" type of approach in the industry and the high level of personalization in the customized programs. In addition, this type of service attracts a "can do" type of clientele, which I am grateful for every day.
Oatmeal Breakfast Cookies
Makes 12 bar cookies
Ingredients:
1/2 mashed banana (about 1 large)
1/2 cup natural peanut butter (or non peanut)
1/2 cup honey
2 tsp vanilla
1 cup rolled oats
1/4 cup whole wheat flour
1/4 cup ground flax seed (or an add’l 1/4c flour)
1/4 cup vanilla protein powder (+2TB of water if dough is too thick)
2 tsp ground cinnamon
1/2 tsp baking soda
1/2 cup dried cranberries or raisins
Prepared 8x8 pan sprayed with cooking spray
Directions:
1.Preheat oven to 350°F. Lightly coat two cookie sheets with cooking spray; set aside.
2.In a large bowl, stir together banana, peanut butter, honey, and vanilla.
3.In a small bowl, combine oats, flour, ground flax, protein powder, cinnamon, and baking soda.
4.Stir the oat mixture into the banana mixture until combined. Stir in dried cranberries.
5.Spread into the prepared 8x8 pan and smooth evenly.
6.Bake for 14 to 16 minutes or until browned. Cool completely in pan then cut into 12 bars..
7.Store in an airtight container for up to 3 days. Freeze well for up to 2 months; thaw before serving.
Exchanges: Per square = 1 Starch, 1 Fat, 1 Fruit*
*Exact exchange amount may vary based on serving size and alterations, when in doubt overestimate in an exchange to be safe or contact your TNT Health Educator.
Crock-Pot Roasted Tomato & Vegetable Soup
via ~ diabeticlivingonline.com
There is just something so cozy about a bowl of soup on a cold Fall day. It's even better when it's healthy and was made in the Crock-Pot while we are at work!
Makes: 8 Servings
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 stalk celery, sliced
- 1 medium carrot, chopped
- 1 teaspoon bottled minced garlic (2 cloves)
- 3 14 - ounce cans reduced-sodium chicken broth
- 2 cups cut-up, peeled, and seeded butternut squash
- 1 14 1/2 - ounce can fire-roasted diced tomatoes or one 14-1/2-ounce can diced tomatoes, undrained
- 1 15 - 19 - ounce can white kidney beans (cannellini beans), rinsed and drained
- 1 small zucchini, halved lengthwise and sliced
- 1 cup small broccoli and/or cauliflower florets
- 1 tablespoon snipped fresh oregano or 2 teaspoons dried oregano, crushed
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- Freshly shredded Parmesan cheese (optional)
Directions
- In a 4-quart Dutch oven, heat oil over medium heat. Add onion, celery, carrots, and garlic; cook for 5 minutes.
- Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese. Makes 8 side-dish servings.
Variation
- Slow Cooker Version: Omit olive oil. In a 3-1/2- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Add zucchini, broccoli, fresh oregano (if using), salt and pepper. Cover and cook 30 minutes more. Serve as above.
Nutrition Facts Per Serving:
PER SERVING: 92 cal., 9 g total fat (3 g sat. fat), 51 mg chol., 530 mg sodium, 22 g carb. (3 g fiber), 6 g pro.
Diabetic Exchanges
Meat: 1.5; Vegetables: 1.5; Starch: 1
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Chicken Taco Casserole
Via ~ Diabeticlivingonline.com
We love healthy recipes like this that have simple clean ingredients you can find any day in your pantry or fridge!
Makes: 6 Servings
Ingredients
- Nonstick cooking spray
- 12 ounces chicken breast strips for stir-frying
- 2 cloves garlic, minced
- 1 teaspoon chili powder
- 2 teaspoons canola oil
- 1 medium onion, halved and thinly sliced
- 1 medium red or green sweet pepper, seeded and chopped
- 1 10 - ounce package frozen chopped spinach, thawed and squeezed dry
- 1 1/2 cups purchased salsa
- 4 6 - inches corn tortillas, coarsely torn
- 3 ounces reduced-fat Monterey Jack cheese, shredded (3/4 cup)
- 1/2 cup cherry tomatoes, chopped (optional)
- 1/2 of an avocado, pitted, peeled, and chopped (optional)
- Fresh cilantro leaves (optional)
Directions
- Preheat oven to 350 degrees F. Coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium-high heat. In a medium bowl, toss together chicken, garlic, and chili powder. Add to hot skillet. Cook for 4 to 6 minutes or until chicken is no longer pink, stirring frequently. Remove chicken from skillet; set aside.
- Pour oil into hot skillet. Add onion and sweet pepper. Cook over medium heat about 5 minutes or until tender, stirring occasionally. Stir in spinach.
- Coat a 2-quart square baking dish with cooking spray. Spread about 1/2 cup of the salsa into the bottom of the baking dish. Top with half of the tortilla pieces, half of the chicken mixture, and half of the vegetable mixture. Pour half of the remaining salsa over the vegetables and top with half of the cheese. Repeat layers once, except do not top with the remaining cheese.
- Bake, covered, for 30 to 35 minutes or until heated through. Sprinkle with the remaining cheese. Let stand for 5 minutes before serving. If desired, garnish with cherry tomatoes, chopped avocado, and/or fresh cilantro.
Nutrition Facts Per Serving:
Servings Per Recipe : 6
PER SERVING: 196 cal., 6 g total fat (2 g sat. fat), 43 mg chol., 544 mg sodium, 15 g carb. (4 g fiber, 4 g sugars), 20 g pro.
Exchanges
Fat: 1; Vegetables: 1; Starch: 0.5; Lean Meat: 2.5
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