Recipes and tips from Jan. 29, 2008
Watch Sunny Side Up during Sunrise on KGMB9 for tips on making smarter,
healthier eating choices. Sponsored by HMSA, Sunny Side Up airs on the first and
third Tuesday mornings of each month.
eat healthy tip
Dining Out Successfully
Dining out doesn’t have to be a disaster to your waistline. Here are some
ways to make healthy choices:
- Order salad dressing, gravy and other sauces on the side. You’ll have control
over how much or little you add.
- Look for items on the menu that are baked, grilled, broiled or steamed. These cooking
techniques use little or no fat and are generally lower in calories. Avoid fried,
breaded or sautéed foods. If you’re not sure how an item is prepared,
ask your server.
- Request that a menu item be prepared in a low-calorie or low-fat way to meet your
needs.
- Watch your portions. Order smaller portions or eat only half of your meal and take
the other half home. You’ll have a meal for the following day.
- Eat slowly and stop eating when you are satisfied, not full.
- Choose fruits or sorbet for dessert, or share something decadent.
Healthy Recipes
To view the video, visit KGMB’s web site or
watch it on HMSA Now, digital cable channel 344. For more recipes, visit
Island Scene Online.
Apple Gorgonzola Salad
1 Granny Smith apple
8 oz. Romaine lettuce, chopped
1/2 cup reduced-fat vinaigrette
2 oz. walnuts, chopped
2 Tbsp. crumbled Gorgonzola cheese
1/4 cup dried cranberries
Slice apple alongside core to make two half-circles; cut half-circles into thin
wedges for garnish. Remove core from remaining piece of apple and discard; cut apple
into half-inch cubes.
In a medium bowl, toss lettuce with vinaigrette. Add chopped apples, three-fourths
of the walnuts, and three-fourths of the Gorgonzola. Toss well. Divide salad between
two plates and garnish with cranberries and remaining walnuts and Gorgonzola. Garnish
rim of salad along plate with apple wedges. Makes 2 servings.
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Chicken Marsala
2 boneless skinless chicken breasts
Salt
1/4 cup all-purpose flour
1/2 cup olive oil
3 large mushrooms, halved
1 cup Marsala wine reduction*
2 Tbsp. butter
Pat chicken breasts dry with paper towel; season with salt to taste and dredge in
flour. Heat olive oil in a sauté pan. Brown chicken on both sides. Add mushrooms
and sauté until brown. Drain oil from pan. Add Marsala wine reduction to
pan and simmer to reduce wine by three-fourths. Stir in butter and cook until slightly
thickened. Makes 2 servings.
*Reduce wine by simmering it until reduced by about half.
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Warm Tomato and Spinach Salad
3 Tbsp. balsamic vinegar
1 clove garlic, crushed
2 tsp. sugar
1/4 cup olive oil
3 plum tomatoes, cut into wedges
1/2 small red onion, cut into strips
4 oz. baby spinach
1/4 cup pecans
2 Tbsp. crumbled goat cheese
To make vinaigrette, stir together vinegar, garlic and sugar in a small mixing bowl.
Whisk in olive oil. Place vinaigrette in a small sauté pan with tomatoes
and onions. Heat mixture over medium heat until it simmers. Divide spinach between
two plates and top with vinaigrette, tomatoes and onions. Garnish with pecans and
goat cheese. Makes 2 servings.
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