If you’re not much of a veggie fan, Chop Suey is a great way to work more vegetables into your diet. It has a savory flavour that comes from the pork and Asian seasonings, so your vegetables don’t taste bland at all. Plus, this recipe for Pork Chop Suey is only 280 calories per serving, making it an excellent addition to your weight loss meal plan. This recipe makes 4 servings, about one cup each, and takes around 30 minutes to prepare. Ingredients for Pork Chop Suey 1 cup reduced-sodium chicken broth 3 tablespoons reduced-sodium soy sauce 2 tablespoons molasses, preferably blackstrap 1/4 teaspoon freshly ground pepper 5 teaspoons cornstarch 2 tablespoons canola oil, divided 1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces 1 medium onion, slivered 1 medium red bell pepper, thinly sliced 3 cups mung bean sprouts 1 tablespoon minced fresh ginger How to Prepare Pork Chop Suey In a medium-sized bowl, combine broth, soy sauce and molasses. Take 2 tablespoons of the mixture and transfer to a smaller bowl, then stir in cornstarch. Set aside. Heat 1 tablespoon oil in a non-stick skillet over medium heat. Add pork and cook for 2-3 minutes or until most of the pink color is gone. Transfer to a plate. Increase heat to medium-high. Add the remaining oil, bell pepper, onion, sprouts and ginger, and cook for 3 minutes. Add the broth mixture and bring to a boil. Cook for 3 minutes, stirring occasionally. Reduce heat to medium, then add the reserved cornstarch mixture and pork and cook for about 1 minute, until slightly thickened. This article is brought to you by Vietura Aesthetic Lifestyle.
Your green salad doesn’t have to be bland or boring. This version of salad is packed with ingredients that have anti-aging properties such as red-wine vinegar, cucumbers, tomatoes and arugula. You’ll surely enjoy this healthy recipe, made extra special with the crumbly texture and salty flavor of feta cheese. This recipe makes 6 servings, about 1 1/2 cups each and takes around 15 minutes to prepare. Ingredients for Green Salad with Feta Vinaigrette Feta Vinaigrette 3 tablespoons sunflower oil, or canola oil 3 tablespoons extra-virgin olive oil, preferably mild-flavored 1/4 cup finely crumbled feta cheese 1 tablespoon cider vinegar 1 tablespoon red-wine vinegar 2 teaspoons lemon juice, or to taste 1 teaspoon freshly ground pepper, or to taste 1/4 teaspoon salt, or to taste Salad 8 cups lightly packed mixed salad greens, or arugula, any tough stems removed 2 cups sliced cucumbers 1 1/2 cups cherry tomatoes, halved 5 radishes, thinly sliced 1/4 cup very thinly sliced red onion How to Prepare Green Salad with Feta Vinaigrette To make the vinaigrette: Add sunflower/canola oil, olive oil, feta, red-wine vinegar, cider vinegar, lemon juice, pepper and salt in a blender. Puree until combined. Use additional lemon juice, salt or pepper to adjust the seasoning, if desired. To make the salad: Toss your salad greens in a large bowl with half of the vinaigrette. Mound on a large serving platter. Arrange tomatoes, radishes, cucumbers and onions on top of the greens. Drizzle the rest of the vinaigrette over the salad. Vietura offers Nutritional Counseling as part of its Weight Management Program. Book an appointment with us to ask about how the program can help you with your weight loss goals. This article is brought to you by Vietura Aesthetic Lifestyle, the top Aesthetic Center in the Philippines.
Low fat meals don’t have to be bland and boring. This recipe for Braised Paprika Chicken is a great way to put a healthy spin on regular chicken. The ingredients of this sweet Hungarian-inspired dish are very basic and can also be varied using veal instead of chicken, or mushrooms instead of peppers. This recipe makes six servings and takes 1-2 hours to prepare. Each serving contains 331 calories. Ingredients for Braised Paprika Chicken 3-3 1/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed 1 tablespoon butter 4 cups finely diced onions 1 cup diced red bell pepper 1/2 cup diced green bell pepper 2 tablespoons tomato paste 2 tablespoons sweet paprika 1 teaspoon crushed red pepper 1 teaspoon dried basil 1 cup reduced-sodium chicken broth 1/2 cup reduced-fat sour cream 1 tablespoon all-purpose flour 3/4 teaspoon salt 1/2 teaspoon freshly ground pepper 2 tablespoons canola oil Pinch of sugar 2 tablespoons finely minced fresh parsley How to Prepare Braised Paprika Chicken Pat chicken pieces dry with paper towels, then season with salt and pepper. Heat oil and butter in a Dutch oven or a large heavy casserole over medium heat. Add onions and sprinkle with sugar. Cook and stir frequently for 10-15 minutes, or until onions are soft and light brown. Add bell peppers, tomato passed, crushed red pepper and paprika and stir. Add chicken and stir gently into the mixture, then sprinkle with basil and add broth. Cover your pot with a tight-fitting lid and simmer over medium-low heat for about 50 minutes, or until the chicken is very tender. Before chicken is cooked, whisk in sour cream, flour, and salt into a small bowl until smooth. When the chicken is done, remove it from the mixture and leave in a plate. Stir the sour cream mixture into the sauce and stir frequently. Let it simmer for 1 minute, or until the sauce coats the spoon. Return the chicken to the sauce and heat for another minute. Service with sauce and garnish with parsley, if desired. Vietura offers Nutritional Counseling as part of its Weight Management Program. Book an appointment with us to ask about how the program can help you with your weight loss goals. This article is brought to you by Vietura Aesthetic Lifestyle, the top Aesthetic Center in the Philippines.
Pasta has a reputation for being bad for your diet, but this low-calorie recipe is a great example of how you can make pasta a healthy meal. This recipe for Creamy Garlic Pasta with Shrimp and Vegetables is fresh, delicious, and contains only 387 calories per serving. This recipe takes about 30 minutes to prepare and makes 2 servings. Ingredients for Creamy Garlic Pasta with Shrimp and Vegetables 3 ounces whole-wheat spaghetti 6 ounces peeled and deveined raw shrimp, cut into 1-inch pieces 1/2 bunch asparagus, trimmed and thinly sliced 3/4 cup nonfat or low-fat plain yogurt 2 tablespoons chopped flat-leaf parsley 1 1/2 tablespoons lemon juice 1 1/2 teaspoons extra-virgin olive oil 1/4 teaspoon freshly ground pepper 1/2 large red bell pepper, thinly sliced 1/2 cup fresh or frozen peas 2 small or 1 large clove garlic, chopped 1/2 teaspoon kosher salt 2 tablespoons toasted pine nuts (optional) How to Cook Creamy Garlic Pasta with Shrimp and Vegetables Add your whole-wheat spaghetti to a large pot of boiling water. Cook for 2 minutes less than package instructions. Add your shrimp, bell pepper, asparagus and peas to the boiling water. Cook for 2-4 minutes, or until the pasta is tender and the shrimp are cooked. Drain well. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, lemon juice, olive oil, parsley and pepper. Add the pasta mixture to the bowl and toss to coat. Sprinkle pine nuts, if using. Vietura offers Nutritional Counseling as part of its Weight Management Program. Book an appointment with us to ask about how the program can help you with your weight loss goals. This article is brought to you by Vietura Aesthetic Lifestyle, the top Aesthetic Center in the Philippines.
The best recipes for low calorie meals are not only nutritious, but are surprisingly rich in flavour and easy to prepare. This recipe for Lemon Asparagus Pasta satisfies your pasta cravings minus the guilt. One serving of Lemon Asparagus Pasta is only 396 calories, and is rich in Calcium, Folate, Magnesium, and Vitamin A. Its nutritional value makes it a great addition to your weight loss program. Ingredients for Lemon Asparagus Pasta 4 ounces whole-wheat penne pasta, (about 1 1/2 cups) 1/2 bunch asparagus, trimmed and cut into 3/4-inch pieces 2 teaspoons whole-grain mustard 2 teaspoons all-purpose flour 3/4 cup whole milk 1/8 teaspoon salt 1/4 teaspoon freshly ground pepper 2 tablespoons minced garlic 1 teaspoon minced fresh tarragon, or 1/4 teaspoon dried 1 teaspoon extra-virgin olive oil 1/2 cup freshly grated Parmesan cheese, divided 1 teaspoon lemon juice 1/4 teaspoon freshly grated lemon zest How To Cook Lemon Asparagus Pasta 1. In a large pot of salted boiling water, add your penne pasta and cook uncovered while stirring every now and then for about 8 minutes until penne is slightly firm. 2. Add your asparagus into the pot of boiling water with pasta. Cook until the pasta is al dente. Cook asparagus for 3 minutes, or until it is soft but remains bright green in color. Drain both pasta and asparagus. 3. Put the penne and asparagus in a large bowl. Add in your Parmesan cheese, olive oil, salt, pepper, lemon juice, and lemon zest. Combine thoroughly. Vietura offers Nutritional Counseling as part of its Weight Management Program. Book an appointment with us to ask about how the program can help you with your weight loss goals. This article is brought to you by Vietura Aesthetic Lifestyle, the top Aesthetic Center in the Philippines.
Want to add a twist to your pork chops? This recipe for adds a sweet and savory kick to regular pork chops by adding a sweet orange-soy sauce that’s easy to make. This dish is also has 176 calories and is rich in Vitamin C , making it a great addition to your weight loss meal plan. This recipe makes 4 servings, and takes 30 minutes to prepare. Ingredients for Pork Chops with Orange-Soy Sauce 4 bone-in pork chops, (1 1/2-1 3/4 pounds) 1 cup orange juice 1 tablespoon reduced-sodium soy sauce 2 cloves garlic, minced 1/2 teaspoon dried thyme 1/4 teaspoon salt, or to taste Freshly ground pepper, to taste 2 teaspoons canola oil How to Prepare Pork Chops with Orange-Soy Sauce Preheat your oven to 400° F. Combine your orange juice, soy sauce, garlic and thyme in a bowl, and set aside. Season pork chops with salt and pepper. After heating oil in a large ovenproof skillet over high heat, add the pork chops and sear for 1 to 2 minutes or until both sides are brown. Transfer skillet to the oven and bake the pork chips for 5 minutes or until they are cooked through. Set aside on a plate and keep warm. Take your orange juice-soy sauce mixture to the pan and cook over high heat for 3-5 minutes or until the sauce is reduced by half. Return the pork chops to the pan and turn to heat them through and coat them in sauce. Serve the pork chops with the sauce from the pan. This article is brought to you by Vietura Aesthetic Lifestyle.
Chicken cordon bleu is traditionally made by layering ham or prosciutto and cheese between thinly sliced chicken or veal plus bread, and sautéing the whole stack. This is a healthier, simpler version of chicken cordon bleu that does away with the layering, but still keeps the same flavours. This chicken cordon bleu recipe makes 2 servings, and takes about 30 minutes to prepare. This recipe only has 280 calories. Ingredients for Healthy Chicken Cordon Bleu 2 boneless, skinless chicken breasts (10-12 ounces), trimmed and tenders removed 1/8 teaspoon salt 1/4 teaspoon freshly ground pepper, divided 3 tablespoons shredded Swiss cheese 1 tablespoon reduced-fat cream cheese 2 tablespoons breadcrumbs 1 1/2 teaspoons chopped fresh parsley or thyme 2 tablespoons chopped ham (about 1/2 ounce) 2 teaspoons extra-virgin olive oil, divided How To Prepare Chicken Cordon Bleu Preheat your oven to 400°F. Season your chicken with 1/8 teaspoon of salt and paper. Combine the cheese and cream cheese in a bowl. Take the remaining pepper and combine with breadcrumbs, parsley/thyme, and a teaspoon of oil in another bowl. Heat your remaining oil in a medium, ovenproof nonstick skillet over medium heat. Cook the chicken for about 2 minutes per side, or until brown on both sides Move the chicken to the center of the skillet until the pieces are touching. Spread your cheese mixture over the chicken, then sprinkle with ham, and top with the breadcrumb mixture. Bake the chicken in the oven for 5-7 minutes or until the chicken is no longer pink in the center. This article is brought to you by Vietura Aesthetic Lifestyle.
Spruce up your regular chicken salad with Greek flavours! For this recipe you can use store-bought roasted chicken or leftover chicken, saving you a lot of preparation time. You can also switch up the vegetables by using broccoli or bell peppers instead of tomatoes and cucumber. For added Greek flavour, serve this salad with pita bread and hummus. This delicious salad is rich in Vitamins A and C, as well Potassium, Folate, and Calcium. This recipe serves 2 and takes 20-25 minutes to prepare. Ingredients for Chopped Greek Salad with Chicken 2 ½ tablespoons red-wine vinegar 1 tablespoons extra-virgin olive oil 1 ½ teaspoons oregano ½ teaspoon garlic powder 1/8 teaspoon salt 1/8 teaspoon freshly ground pepper 3 cups chopped romaine lettuce 1 ¼ cups chopped cooked chicken 1 medium tomato, chopped ½ medium cucumber, peeled, seeded and chopped ¼ cup finely chopped red onion ¼ cup sliced ripe black olives ¼ cup crumbled feta cheese Preparation Add vinegar, oil, garlic powder, oregano, salt and pepper into a large salad bowl and whisk. Add your lettuce, tomato, chicken, cucumber, onion, olives and feta cheese. Toss the mixture and make sure all ingredients are coated. This article is brought to you by Vietura Aesthetic Lifestyle.
Boneless and skinless chicken can be more flavourful with the right stuffing. Stuffing the chicken with spinach and parmesan makes this dish rich in Vitamins A and C, as well as Iron, Potassium, and Zinc. You can also opt to serve mashed potatoes or pasta to serve with the saucy chicken. Ingredients for Stuffed Chicken Thighs Braised in Tomato Sauce Stuffing & Chicken 1 cup frozen (thawed) or cooked spinach, squeezed dry 1 cup breadcrumbs 4 ounces fresh chicken livers, coarsely chopped (optional) ½ cup freshly grated Parmesan cheese 1 egg, lightly beaten 2 tablespoons finely chopped shallots 1 tablespoon chopped garlic 2 teaspoons thyme ¾ teaspoon ground pepper ½ teaspoon salt 10 4- to 5-ounce boneless, skinless chicken thighs 2 tablespoons extra-virgin olive oil Sauce 2 cups finely chopped onion ½ cup finely chopped carrot ¼ cup finely chopped shallot 2 tablespoons minced garlic 1 ½ cups dry white wine 3 cups chicken broth 1 28-ounce can crushed tomatoes 2 tablespoons chopped basil 2 teaspoons chopped thyme ½ teaspoon ground pepper ¼ teaspoon salt Preparation To prepare stuffing and chicken: Combine spinach and breadcrumbs in a bowl with Parmesan cheese, egg, shallot, garlic, thyme, pepper and salt until well blended. Cover and refrigerate for at least 30 minutes or up to 1 day. Placing the thigh skinned-side down, fill it with 2 to 3 tablespoons of the stuffing. Roll the thigh tightly and secure with kitchen string. Repeat with remaining pieces, and season with salt and pepper. Heat oil in a large, heavy skillet over medium-high heat. Reduce to medium heat before adding half the thighs with the seam side down. Cook for 7 to 10 minutes, or until brown on all sides. Repeat with remaining thighs. and repeat with the remaining thighs. To prepare sauce: Add shallot, onion, carrot, and garlic to the pan for five minutes or until the vegetables are soft and starting to brown. Add wine to the vegetables, then scrape up the brown bits. Bring to a boil until the liquid is reduced almost to half. Add your broth, tomatoes, thyme, basil, and chicken thighs. Bring this to a boil over high heat, then reduce heat to simmer. Turn thighs occasionally until tender, which can take up to 40 minutes. Remove the thighs and keep warm in a dish covered with foil. If you wish to thicken the sauce further, keep simmering. If you find it too thick, add a bit of water or broth. Season with salt and pepper, then serve chicken thighs with the sauce. This article is brought to you by Vietura Aesthetic Lifestyle.