Week 42

Our delicious recipe on the menu this week is Seared Chicken with Mushroom Gravy, Goat Cheese Polenta and Asparagus. This sounds so good we can almost taste it🤤

PREP TIME: 10 min
COOK TIME: 25 min
TOTAL: 35 min

INGREDIENTS:
CHICKEN WITH MUSHROOM GRAVY:
• 2 lb boneless, skinless chicken breasts, halved lengthwise
• 1 tsp salt, divided
• 1 tsp pepper, divided
• 2 Tbsp olive oil
• 2 Tbsp butter
• 4 (4-oz) pkg gourmet blend mushrooms
• 1 cup chopped onion
• 2 Tbsp minced garlic
• 2 Tbsp all-purpose flour
• 1 cup low-sodium chicken broth

GOAT CHEESE POLENTA AND ASPARAGUS:
• 4 cups low-sodium chicken broth
• 1 cup instant polenta
• 1⁄2 tsp salt, divided
• 1⁄2 tsp pepper, divided
• 1⁄2 cup crumbled goat cheese
• 2 (12-oz) pkg asparagus
• 2 Tbsp butter

INSTRUCTIONS FOR CHICKEN:
Sprinkle chicken with 1/2 tsp each salt and pepper. Cook chicken, in batches, in hot oil in a large nonstick skillet over medium-high heat 4 to 5 minutes per side or until done. Remove from skillet, and keep warm. Melt butter in a skillet over medium-high heat. Add mushrooms, onions, garlic, and 1/2 tsp each salt and pepper; cook 4 minutes or until browned and tender. Stir in flour; cook 1 minute. Gradually add broth, stirring until blended. Return to a boil, reduce heat, and simmer 4 to 6 minutes or until sauce is thickened. Spoon sauce over chicken.
NOTE: Garnish with chopped fresh parsley or thyme, if desired.

FOR GOAT CHEESE POLENTA AND ASPARAGUS:
Bring broth to a boil in a saucepan over medium-high heat; gradually whisk in polenta and 1/4 tsp each salt and pepper. Reduce heat to low; simmer 5 minutes, stirring occasionally. Add cheese; stir until cheese is melted. Meanwhile, cook asparagus according to package directions; toss with butter and 1/4 tsp each salt and pepper.

NUTRITION AT A GLANCE:
CHICKEN: Serving size: 6, 303 calories, 13g fat, 4g saturated fat, 37g protein, 10g carbohydrates, 1g fiber, 504mg sodium
GOAT CHEESE POLENTA AND ASPARAGUS: Serving size: 6 servings, 187 calories, 6g fat, 4g saturated fat, 8g protein, 27g carbohydrates, 5g fiber, 318mg sodium

WEEK 41

This week on our menu we have a delicious recipe for Sweet-and-Salty Honey-Glazed Chicken and Broccoli with Hot Soba Noodles🍗🥦🍯
 
PREP TIME: 15 min
COOK TIME: 15 min
TOTAL: 30 min
 
INGREDIENTS:
• 2 (12-oz) pkg broccoli florets
• 2 lb boneless, skinless chicken thighs, cut into 1-in pieces
• 2 Tbsp olive oil
• ¼ cup honey
• ¼ cup low-sodium soy sauce
• 1 Tbsp minced garlic
• 1 ½ tsp refrigerated ginger paste
• 1 red bell pepper, chopped
 
HOT SOBA NOODLES:
• 1 (8-oz) pkg soba noodles
• 2 green onions, chopped
 
INSTRUCTIONS:
Cook broccoli according to package directions. Cook chicken, in batches, in hot oil in a large skillet over medium-high heat 3 to 4 minutes, or until done; keep warm. Meanwhile, combine hiney, soy sauce, garlic, and ginger. Add chicken, broccoli, and bell pepper to skillet. Pour honey mixture over chicken; cook 2 minutes or until sauce is thickened.
 
HOT SOBA NOODLES:
Cook soba noodles according to package directions. Toss with onions and enjoy!
 
NUTRITION AT A GLANCE:
Serving size: 6 servings, 351 calories, 16g fat, 4g saturated fat, 32g protein, 20g carbohydrates, 3g fiber, 514mg sodium
 
HOT SOBA NOODLES:
Serving size: 6 servings, 134 calories, 1g fat, 0g saturated fat, 5g protein, 26g carbohydrates, 2g fiber, 259mg sodium

Week 40

Tomorrow is October 4, which just so happens to be National Taco Day so of course we had to include them on our featured meal of the week! On the menu we have Cilantro-Lime Grilled Chicken Tacos with a Fresh Tomatillo Salsa that go perfect together! Who else is as happy as we are about National Taco Day?🌮😁

PREP TIME: 20 min

COOK TIME: 15 min

FRESH TOMATILLO SALSA: 15 min

TOTAL: 50 min

INGREDIENTS:

Cilantro-Lime Grilled Chicken Tacos

  • ½ cup chopped fresh cilantro
  • ¼ cup mayonnaise
  • Grated rind and juice of 2 limes
  • ¼ cup olive oil
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 1 jalapeno pepper, thinly sliced
  • 2 ½ lb boneless, skinless chicken breasts, pounded to ½-inch-thickness
  • 2 (11.57-oz) pkg corn tortillas
  • 1 small head red cabbage, finely shredded
  • 2 cups shredded Monterey Jack cheese
  • 1 (7-oz) can pickled jalapeno peppers, drained

Fresh Tomatillo Salsa

  • 1 lb fresh tomatillos, husks removed
  • 2 jalapeno peppers, seeded and minced
  • 2 Tbsp fresh lime juice
  • ½ cup chopped fresh cilantro

INSTRUCTIONS:

Tacos: Stir together cilantro, mayonnaise, lime rind, lime juice, oil, garlic, cumin, and jalapeno. Season chicken with salt and pepper; place in a resealable plastic bag. Pour cilantro mixture over chicken. Seal bag, and marinate in refrigerator 4 to 6 hours. Preheat grill or grill pan to medium-high heat. Remove chicken from marinade; discard marinade. Grill chicken, covered, 6 minutes per side or until done. Let stand 5 minutes before thinly slicing chicken. Heat tortillas according to package directions. Serve chicken in tortillas topped with cabbage, cheese, Fresh Tomatillo Salsa and jalapenos.

Fresh Tomatillo Salsa: Chop tomatillos, and place in a blender with jalapenos, lime juice, and cilantro; process until smooth. Season salsa with salt and pepper to taste. Serve immediately, or cover and refrigerate up to 3 days.

NUTRITION AT A GLANCE:

Serving size: 6 servings, 413 calories, 19.2g fat, 4.2g  saturated fat, 60 g carbohydrates, 2.4g fiber, 36.2g protein, 4.2g sugar

At Carrington Medical Spa we are committed to helping you live a healthy lifestyle (even on National Taco Day😄)

WEEK 39: Bourbon-Barbecue Turkey Burger BLTs

This week’s featured meal is Bourbon-Barbecue Turkey Burger BLTs with Pear and Orange Toss. This is such a quick and easy meal that would be perfect for tailgating or watching football with friends. Not to mention its delicious and low calorie!😉
 
PREP TIME: 10 min
COOK TIME: 20 min
TOTAL: 30 min
 
INGREDIENTS:
• 6 slices center cut bacon
• 6 (4-oz) frozen turkey burgers
• ½ cup spicy barbecue sauce (such a Stubbs)
• 2 Tbsp bourbon (optional)
• 6 (0.67-oz) ultra-thin slices Cheddar cheese (such as Sargento)
• 6 (1.9-oz) hamburger buns (preferably whole wheat), toasted
• 6 Bibb lettuce leaves
• 6 large tomato slices
 
PEAR & ORANGE TOSS:
• 3 oranges, peeled and sectioned
• 3 firm pears, chopped
• 2 Tbsp lime juice
• 1 Tbsp honey
 
INSTRUCTIONS:
Cook bacon in a large nonstick skillet over medium-high heat for 5 to 6 minutes or until crisp; drain, reserving 2 Tbsp drippings in skillet. Cook turkey burgers in hot drippings according to package directions, adding barbecue sauce and, if desired, bourbon to skillet during last 2 minutes of cooking. Top burgers with cheese. Serve turkey burgers on buns with lettuce, tomato, and bacon.
NOTE: Don’t have bourbon on hand? These burgers will still be just as delicious without it.
 
PEAR & ORANGE TOSS:
Toss together all ingredients in a bowl. Chill 30 minutes, enjoy!
 
NUTRITION AT A GLANCE:
MAIN: Makes 6 servings
Per Serving: 394 calories, 18g fat, 7g saturated fat, 30g protein, 29g carbohydrates, 6g fiber, 716mg sodium
SIDE: Makes 6 servings
Per Serving: 100 calories, 0g fat, 0g saturated fat, 1g protein, 26g carbohydrates, 4g fiber, 0mg sodium

Week 38


This week on the menu we have Spaghetti with Slow Cooker Meat Sauce and Lemon-Parmesan Romaine Salad. Although this meal requires a longer cook time, it is sure to be a crowd pleaser and family favorite!🍝
PREP TIME: 20 min
COOK TIME: 6 hr 10 min
TOTAL TIME: 6 hr 30 min

INGREDIENTS:

MAIN DISH:
• 1 lb ground sirloin
• 1 cup chopped onion
• 2 cloves garlic, chopped
• 2 (14.5-oz) cans diced tomatoes w/ basil, garlic, & oregano
• 1 (24-oz) jar marinara sauce
• 1 Tbsp Italian seasoning
• 1 (13.25-oz) pkg whole-grain spaghetti

SIDE DISH:
• 2 Tbsp olive oil
• 1 ½ Tbsp fresh lemon juice
• ¼ tsp salt
• ¼ tsp pepper 1 (10-oz) pkg chopped romaine lettuce
• ¼ cup grated Parmesan cheese

INSTRUCTIONS:

MAIN DISH: Cook beef, onion, and garlic in a large
nonstick skillet over medium-high heat 8 to 10
minutes or until beef is browned and crumbly.
Drain beef mixture, and transfer to a 5- or 6-
quart slow cooker. Stir in tomatoes,
marinara sauce, and Italian seasoning. Cover
and cook on LOW 6 to 7 hours. Cook spaghetti
according to package directions. Serve meat
sauce over spaghetti.

SIDE DISH: Whisk together oil, lemon juice, salt, and pepper in a large bowl. Add lettuce, and toss. Sprinkle with Parmesan cheese.

NUTRITION AT A GLANCE:
Makes 6 servings.
MAIN DISH-
Per serving: 420 calories, 9 g fat, 2 g saturated fat, 29 g protein, 66 g carbohydrates, 9 g fiber, 800 mg sodium
SIDE DISH-
Per serving: 60 calories, 6 g fat, 1 g saturated fat, 2 g protein, 2 g carbohydrates, 1 g fiber, 150 mg sodium

Week 36: Sheet Pan Teriyaki Shrimp with Broccoli & Peppers

This week’s meal is Sheet Pan Teriyaki Shrimp with Broccoli and Peppers and Cilantro-Cashew Rice Noodles on the side! This is a great meal to prepare for guests as it looks as delicious as it tastes!
 
PREP TIME: 15 min
COOK TIME: 15 min
TOTAL: 30 min
 
INGREDIENTS:
MAIN DISH:
• 6 Tbsp low-sodium soy sauce
• 3 Tbsp mirin
• 3 Tbsp dark sesame oil
• 2 Tbsp minced garlic
• 1 Tbsp ginger paste
• 1 Tbsp honey
• 2 (12-oz) pkg broccoli florets
• 2 red bell peppers, sliced
• 2 lb peeled & deveined, large raw shrimp
 
SIDE:
• 1 (8-oz) pkg rice noodles
• ½ cup roasted, salted cashews
• 1 Tbsp dark sesame oil
• 1 Tbsp rice wine vinegar
• 1 Tbsp low-sodium soy sauce
• ¼ cup chopped fresh cilantro
 
INSTRUCTIONS:
MAIN: Preheat oven to 450°F. Stir together soy sauce, mirin, oil, garlic, ginger paste, and honey. Toss together broccoli, bell peppers, and half of soy sauce mixture in a bowl. Toss together shrimp and remaining half of soy sauce mixture in a second bowl. Spread broccoli mixture in a single layer on a large parchment paper-lined rimmed baking sheet. Bake 10 minutes. Add shrimp to baking sheet; bake 5 to 7 minutes longer or just until shrimp turn pink.
 
SIDE: Cook noodles according to package directions. Toss noodles with nuts, oil, vinegar, soy sauce, and cilantro.
 
EXTRA: Garnish with chopped fresh cilantro and lime wedges for taste.
 
NUTRITION AT A GLANCE:
MAIN DISH: 6 servings, 261 calories, 9 g fat, 1 g saturated fat, 26 g protein, 19 g carbohydrates, 4 g fiber, 869 mg sodium
SIDE DISH: 6 servings, 221 calories, 7 g fat, 1 g saturated fat, 3 g protein, 38 g carbohydrates, 1 g fiber, 249 mg sodium

Week 35

This week on the menu we have Grilled Chicken and Summer Veggies with Lime Pesto. This is the perfect meal for the end of the summer and for this upcoming Labor Day weekend. This is a super quick and easy meal that you will love to make before all of the summer veggies are gone.

PREP TIME:15 min

COOK TIME:15 min

TOTAL:30 min

INGREDIENTS:

  • 2 lb boneless, skinless chicken breasts, halved lengthwise
  • 3 ears corn, shucked
  • 3 zucchini, cut lengthwise into ½ inch-thick planks
  • 2 Tbsp olive oil
  • 1 tsp ground cumin
  • 1 tsp salt
  • 1 tsp pepper
  • 1 lime
  • 1 (7 oz) container refrigerated reduced-fat pesto (such at Buitoni)
  • 2 pints grape tomatoes, halved

INSTRUCTIONS:

Preheat grill to medium-high heat. Rub chicken, corn, and zucchini with oil; sprinkle with cumin, salt, and pepper. Grill chicken, covered, 5 to 6 minutes per side or until done. Grill corn and zucchini, covered, 2 to 3 minutes per side or until charred and tender. Meanwhile, grate zest and squeeze juice from lime. Combine pesto, zest, and juice. Cut chicken in half crosswise, cut corn kernels from cobs, and dice zucchini. Divide chicken, zucchini, tomatoes, and corn among 6 plates. Drizzle with pesto and enjoy!

NUTRITION AT A GLANCE:

This recipe makes 6 servings.

Per Serving: 439 calories, 19 g fat, 3 g saturated fat, 41 g protein, 24 g carbohydrates, 4 g fiber, 738 mg sodium

Greek Ham Roll-Ups

Week 34

We are so happy to start posting our weekly low carb recipes again! This week on the menu are no cook Greek Ham Roll-Ups. With only 8 carbs, these can either be eaten as a quick, easy snack or as a tasty lunch.

Prep time: 15 min
Cook time: 0

Greek Ham Roll-Ups:
2 cups arugula
2 Tbsp extra virgin olive oil
1 Tbsp red wine vinegar
1/4 tsp dried oregano
1 1/2 lb sliced low-sodium ham
1/2 cup thinly sliced cucumber
1/4 cup thinly sliced roasted red pepper
1/4 cup thinly sliced red onion
1/4 cup pitted kalamata olives

Combine arugula, oil, vinegar and oregano; toss and set aside. Stack ham slices in 4 piles on a flat work surface. Layer cucumber, red pepper, onion, olives, and arugula onto the left side of ham stacks. Starting with the left side, tightly roll up each stack. Wrap roll-ups in parchment paper to secure. Cut in half, if desired.

Side:
1 (4.4-oz) pkg blueberries
1 (4.4-oz) pkg blackberries
(Berries 6 carbs per serving)

Gently toss together berries in a bowl and ENJOY

Week 21: Pork Chops Marsala Red-Skinned Mashed Potatoes with Spinach

What’s better than a pork chop recipe? This is a wonderful dinner with yummy flavors for a rainy day! The recipe includes fresh vegetables including baby spinach, mushrooms and red potatoes. The recipe is easy, delicious, and healthy. I hope you enjoy!

PORK CHOPS MARSALA, RED-SKINNED MASH POTATOES WITH SPINACH

Ingredients:

6 ( 6-oz) boneless center cut pork chops

1 tsp kosher salt, divided

1/2 tsp pepper

1/4 cup all-purpose flour

2 Tbs olive oil

2 Tbsp butter

1 cup chopped red onion

2 (8-oz) pkg sliced mushrooms

3/4 cup dry Marsala wine ( or use red or white wine)

3/4 cup low-sodium chicken broth


11/2 lb small red potatoes, halved

1 (6-oz)pkg baby spinach, torn

1/2 cup 2% reduced-fat milk

2 Tbsp butter

3/4 tsp garlic salt

3/4 pepper

Sprinkle pork with 1/2 tsp salt and pepper; dredge in flour, shaking off excess. cook pork, in batches, in 1 Tbsp hot oiler batch in a large skillet over medium-high heat 2 to 3 minutes per side or until browned. Remove from skillet. Melt butter in skillet; add onion, mushrooms, and 1/2 tsp salt.Cook, stirring occasionally, 7 to 8 minutes or until tender. Stir in wine and broth; bring to a boil.Return pork to skillet; reduce heat, and simmer 3 to 4 minutes until sauce is thickened.

Note: Marsala is a rich, fortified wine that elevates that dish. Refrigerate it after opening. Garnish with chopped fresh thyme or rosemary, if on hand.

________________________________________________________________________________________________

Bring potatoes and water to cover to a boiling a medium saucepan.Cook 12 to 14 minutes or until tender; drain. Toss potatoes with spinach in pan. Add milk, butter, garlic salt, and pepper. Mash with a potato masher to desired smoothness.

Enjoy!

nutritional informationmainsidetotal
Servings66
Calories368130498
Fat (g)14418
Sat.Fat (g)538
Protein (g)44448
Carbs (g)132033
Fiber (g)235
Sodium (mg)515327842
Points (SP)8513

Week 20: Sweet and Sour Chicken