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Quick&Healthy Recipes That You’ve Got to Try

Haley VanderHaar

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Interested in healthy living? Well, as the saying goes, you are what you eat…so to live healthy, we must eat healthy. To get started on your healthy eating, here are a few delicious recipes to reference:

 

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Viva Fiesta Turkey Wrap
Serves: 4
Time: 10 minutes

Ingredients
4 Whole Wheat Tortillas (medium size, ~8 inch diameter)
½ lb turkey breast, salsa or chipotle variety
4 Tbsp Veggie Cream Cheese Spread
½ cup torn lettuce leaves
½ cup matchstick carrots
½ cup shredded Cheese, Chipotle or Mexican blend

Instructions

  1. Lay out 4 tortillas and divide cream cheese evenly (1Tbsp per tortilla) on top of tortilla
  2. Layer with lettuce (2 Tbsp per tortilla) on entire tortilla
  3. On one side, add turkey (2 oz or 2 slices per tortilla)
  4. Add carrot (2 Tbsp per tortilla) on top of turkey and add final layer of  shredder cheese (2 Tbsp per tortilla) on entire tortilla
  5. Starting from the side with more ingredients, begin to tightly roll tortilla, pressing down while rolling. Once rolled, press evenly with hands.
  6. If time allows, let sit in fridge for 20 minute before slicing in half or into pin-wheels.

 

 

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  • Greek Salad with Pita Croutons

    Carb Grams Per Serving:69

 Ingredients
  • 1 whole-grain pita
  • 1 lemon, juiced
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • Salt and pepper to taste
  • 3 cups chopped romaine lettuce mixed with cucumbers, tomatoes and red bell pepper
  • 2 tablespoons reduced-fat feta cheese
  • 1/2 cup canned chickpeas, rinsed and drained
  • 2 tablespoons chopped kalamata olives

Directions

  1. Toast whole-grain pita until crunchy, then chop into bite-size pieces. Whisk together lemon juice, oil, garlic, salt and pepper.
  2. Toss lemon dressing with remaining ingredients (including pita pieces).

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Chicken Parm Burgers

  • Makes: 4 servings
  • Prep: 25 mins
  • Cook: 25 mins
  • Carb Grams Per Serving: 28
 Ingredients
  • 1 pound ground chicken
  • 1 cup shredded zucchini
  • 1/3 cup panko bread crumbs
  • 1/4 cup grated Parmesan
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 teaspoons extra-virgin olive oil
  • 1/3 cup marinara sauce
  • 4 slices reduced-sodium provolone (about 2 ounces)
  • 3/4 cup baby spinach
  • 4 whole-grain hamburger buns, toasted

Directions

  1. With clean hands, combine chicken, zucchini, bread crumbs, Parmesan, Italian seasoning, garlic powder, salt and pepper in a large bowl. Form into 4 patties.
  2. Heat oil in a large nonstick skillet over medium heat. Add patties and cook until browned on one side, 4 to 6 minutes. Carefully flip. Pour equal amounts marinara over each patty, then top with 1 slice provolone apiece. Cover and continue cooking until patties are cooked through, 4 to 6 minutes more. Top with spinach and serve on buns.

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How to Build the Perfect Sandwich

  1. Pick whole-grain bread that has 100 calories or fewer per slice — the more fiber per serving (three-plus grams) the better.
  2. Choose a condiment — mustard, light mayo, salsa, or avocado.
  3. When buying deli meat, stick to brands with less than 250 milligrams of sodium and one gram of saturated fat per serving.
  4. Use one slice of low-fat cheddar, provolone, or Swiss.
  5. Pile on the veggies! They add flavor and fill you up without adding calories.

“I like cooking tacos because it has everything I like, beans, meat, vegetables, cheese, and it’s quick and easy,” said sophomore Grant McGinnity.

 

 

Sources Cited:

|, By Lauren Mazzo, By Jessica Cording, MS, RD, CDN |, By Elizabeth Shaw MS, RDN, CLT |, By ClassPass |, By Grokker.com |, By Christy Brissette RD |, By Amy Gorin, MS, RDN |, and By Kara Lydon, RD, LDN |. “Healthy Eating.” & Recipes. N.p., n.d. Web. 17 Oct. 2016.

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Quick&Healthy Recipes That You’ve Got to Try