Recipes

DIANNE'S HEALTHY RECIPES

BEEF STROGANOFF

1 LB lean beef (top round) cubed (Grass Fed Beef)
2 tsp vegetable oil 
¾ Tbsp onion, finely chopped
1 LB mushrooms, sliced
¼ tsp salt
to taste pepper
¼ tsp nutmeg
½ tsp dried basil
¼ cup white wine
1 cup plain lowfat yogurt
6 cups macaroni, cooked in unsalted water 

1. Cut beef into 1-inch cues.
2. Heat 1 teaspoon oil in nonstick skillet. Saute onion for 2 minutes.
3. Add beef and sauté for 5 minutes more.  Turn to brown evenly.  Remove from pan and keep hot.
4. Add remaining oil to pan and sauté mushrooms.
5. Add beef and onions to pan with seasonings.
6. Add wine and yogurt and gently stir in.  Heat, but do not boil.*
7. Serve with macaroni

* If thickening is desired, use 2 teaspoons of cornstarch.  Calories are same as for flour, but cornstarch has double the thickening power.  The calories for cornstarch are not included in the nutrients per serving given above.  To add cornstarch, take small amount of wine and yogurt broth and put aside to cool.  Stir in cornstarch.  Add some of warm broth to cornstarch paste and stir.  Then, add cornstarch mixture to pan.

Yield: 5 servings

Serving size: 6 oz.

Each serving provides:
Calories: 499
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 80 mg
Sodium: 200 mg
Total fiber: 4 g
Protein: 41 g
Carbohydrates: 58 g
Potassium: 891 mg
** The lean top round beef and plain lowfat yogurt makes this rich dish a heart healthy meal.

HERB-RUBBED TURKEY AU JUS

Dietitian's tip: Instead of adding butter to the turkey and serving it with gravy, this healthy version is complemented with an herbal rub and a flavorful au jus.

SERVES 10

Ingredients

For the rub
2 teaspoons dried sage
1 tablespoon dried thyme
2 tablespoons chopped fresh parsley

1 whole turkey (about 15 pounds), thawed
1 tablespoon olive oil
1/2 cup water

For the au jus
2 teaspoons dried sage
1 tablespoon dried thyme
2 tablespoons chopped fresh parsley
2 tablespoons honey
1/2 cup apple juice
1 cup defatted pan drippings

Directions

Preheat the oven to 325 F.

In a small bowl, combine the sage, thyme and parsley to make the rub. Mix well and set aside.

Remove the neck and giblets from the turkey and discard. Rinse the turkey inside and out with cool water. Pat dry with paper towels.

Starting at the neck area, insert fingers or a spoon between the layer of skin and meat to gently loosen the skin. Place the turkey breast-side up on a rack in a roasting pan. Add about 1 tablespoon of the herb mixture under the skin of each breast. Rub the outside of the turkey with the olive oil. Rub the remaining herb mixture over the outside of the bird.

Loosely tie the legs together. Place into the middle of the oven.

After about 1 1/2 hours, cover the turkey with a tent of foil to prevent overcooking. Check the doneness after the bird has roasted about 3 to 3 1/2 hours. The turkey is done when the thigh is pierced deeply and juices run clear (180 to 185 F) or when the breast muscle reaches 170 to 175 F.

Remove the turkey from the oven. Let it stand about 20 minutes to allow juices to settle in the meat. Deglaze the pan by adding 1/2 cup water. Stir to scrape up the browned bits. Pour pan drippings into a gravy separator. Reserve 1 cup of defatted pan drippings for the au jus.

To make the au jus, combine the sage, thyme, parsley, honey and apple juice in a saucepan. Simmer over medium heat until reduced by half. Add the defatted pan drippings and bring to a low boil, stirring often.

Carve the turkey and drizzle turkey slices with the herbed au jus. Serve immediately.

Nutritional Analysis
(per serving)

Serving size: 5 ounces light and dark meat
Calories: 215
Protein: 37 g
Carbohydrate: 5 g
Total fat: 3 g
Saturated fat: 1 g
Monounsaturated fat: 1 g
Cholesterol: 122 mg
Sodium: 85 mg
Fiber: < 1 g
Potassium: 361 mg
Calcium: 41 mg

SWEET POTATO CUSTARD

Sweet potatoes and bananas combine to make a flavorful low fat custard made with evaporated skim milk and no added fat.

1 cup mashed cooked sweet potato
1/2 cup mashed banana (about 2 small)
1 cup evaporated skim milk
2 Tbsp packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 tsp salt
As need nonstick cooking spray
1/4 cup raisins
1 Tbsp sugar
1 tsp ground cinnamon

Directions

In a medium bowl, stir together sweet potato and banana.

1. Add milk, blending well.
2. Add brown sugar, egg yolks, and salt, mixing thoroughly.
3. Spray a 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish.
4. Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture.
5. Bake in a preheated 325º F oven for 40-45 minutes or until a knife inserted near center comes out clean.

Yield: 6 servings--Serving Size: 1/2 cup

Each serving provides:

Calories: 144
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 92 mg*
Sodium: 235 mg

*If using egg substitutes, cholesterol will be lower.

I received my training as a Health Coach from the Institute for Integrative Nutrition's cutting-edge Health Coach Training Program.

During my training, I studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts. My teachers included Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine; Dr. Deepak Chopra, leader in the field of mind-body medicine; Dr. David Katz, Director of Yale University’s Prevention Research Center; Dr. Walter Willett, Chair of Nutrition at Harvard University; Geneen Roth, bestselling author and expert on emotional eating; and many other leading researchers and nutrition authorities.

My education has equipped me with extensive knowledge in holistic nutrition, health coaching, and preventive health. Drawing on these skills and my knowledge of different dietary theories, I work with clients to help them make lifestyle changes that produce real and lasting results.