Beyond Thanksgiving: A Week of Healthy Meals and Recipes
Healthy dishes to serve your holiday visitors all week long.
Tuscany Meatless Sandwiches
WebMD Weight Loss Clinic members: Journal as: 2 slices bread + 2 ounces of low-fat cheese + ½ cup vegetable with 1 teaspoon fat.
1 large slice sourdough or French bread, or a 7-inch-long baguette half
About 7 large fresh basil leaves
1/2 teaspoon olive oil (flavored or extra-virgin)
3 large, thick slices of fresh mozzarella cheese (about 1.5 ounces)
1/2 large vine-ripened tomato, thinly sliced
1/2 teaspoon balsamic vinegar
1. Cover the bread with fresh basil leaves. Drizzle 1/2 teaspoon olive oil evenly over the basil. Top that with fresh mozzarella slices.
2. Broil sandwich, watching carefully, until cheese is melted and starting to lightly brown in spots (about 5 minutes in a toaster oven).
3. Lay tomato slices on top of the mozzarella, then drizzle 1/2 teaspoon of balsamic vinegar over all.
Yield: 1 open-face sandwich
Nutritional Information: Per open-face sandwich: 314 calories, 18 g protein, 35 g carbohydrate, 11.5 g fat (5.3 g saturated fat, 4.4 g monounsaturated fat, 1 g polyunsaturated fat), 23 mg cholesterol, 3 g fiber, 560 mg sodium. Calories from fat: 33%.
Dinner: Now for something completely different from tomorrow's meal and easy to fix -- how about chili and cornbread? You can make the chili anytime during the morning (even the day before). Then just add it to the slow cooker and keep it warm until you're ready to serve. Beef & Beer Chili is a mild slow-cooker favorite -- add extra chili powder, cayenne pepper, or jalapeno if you want a hotter chili.
Beef and Beer Chili
WebMD Weight Loss Clinic members Journal as: 1 cup hearty stew, chili, starches soup.
2 teaspoons canola oil
1 pound beef top round (such as London broil), trimmed of fat and cut into 1/4-inch cubes
1 cup finely chopped onion
2 teaspoons minced or chopped garlic
1 teaspoon paprika
2 to 3 teaspoons chili powder
1/2 teaspoon ground cumin
1 teaspoon dried oregano flakes
14 1/2 ounce can Mexican-style stewed tomatoes (or similar)
1 cup light or non-alcoholic beer (beef broth or water can be substituted)
1 to 2 teaspoons finely chopped jalapeno pepper, halved and seeded (optional)
15-ounce can low-sodium kidney beans (or pinto beans), drained and rinsed
Finely minced onion for serving (optional)
Grated reduced-fat sharp cheddar or Monterey Jack cheese (optional)
1. Heat the oil over medium-high heat in a large, nonstick frying pan or skillet. Add beef, onion, and garlic, stirring occasionally, until browned (about 3 minutes).
2. Spoon beef mixture into crock pot. Add paprika, chili powder, cumin, oregano, and stewed tomatoes (including liquid), beer, jalapeno if desired, and beans. Stir to combine. Cover and turn crock pot on LOW. Cook 8-10 hours.
3. Sprinkle each serving with minced onion and grated cheese if desired.