7 Lighter Meals to Get Back on Track

If you overindulged during the holidays... you’re not alone!


Many people report that between Thanksgiving and New Year’s, with all the sweets, starchy foods and alcoholic beverages around, they typically wind up gaining a few pounds. If your New Year’s resolution is to eat better, think about what steps you need to take to get on the path to healthier eating. A good first step is to get rid of the Christmas cookies or other goodies still laying around the house. Once the temptation is gone, spend a little time to plan out your meals. It promotes smarter food choices, more variety and less take-out, which is often higher in calories, fat and sodium. Here are some delicious recipes to help you get started:

Set yourself up for success beginning with breakfast and these muffins from the American Egg Board - one is sweet and the other savory, and both can be made ahead of time so you can grab and go on those crazy mornings!

Blueberry, Avocado and Banana Muffins

Caprese Egg Muffins

Naturally sweetened with fruits and unsweetened applesauce and containing rolled oats, these muffins are moist and deliciously satisfying. They also make a great snack!

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Egg muffins are a convenient way to eat eggs on the run, and your family will be requesting them again and again with their pizza-like flavor.

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  • Greens and Beans

    This classic Italian dish can be served as a side or with a salad and whole grain bread for a comforting and nutritious meal.


    Ingredients:

    1 large head fresh escarole, washed

    2 - 15.5 oz. cans cannellini beans, drained and rinsed

    3 tbsp extra virgin olive oil

    2 cloves garlic, chopped

    Salt and freshly ground black pepper to taste 

    Parmesan cheese, optional


    Instructions:

    In a large saucepan or Dutch oven, place escarole leaves and ½ inch water. Place on high heat and bring to a boil. Reduce heat to medium and cook for 10 minutes or until escarole is wilted and tender. Drain, add beans, and set aside. In a small saucepan, heat olive oil and garlic over medium heat. Cook until the garlic is lightly browned (take care not to burn or garlic will be bitter). Pour garlic over escarole/bean mixture and toss well. Season with salt and pepper. Sprinkle with grated Parmesan cheese if desired. 


  • Haddock Provençal

    Eating more seafood is good for everyone. The American Heart Association, the Dietary Guidelines for Americans, and World Health Organization actually recommend eating it at least twice a week for its nutritional benefits. A high-quality protein, low in saturated fat, seafood is also packed with valuable nutrients key to maintaining health including omega-3 fatty acids. An added bonus ... it’s quick and easy to cook, making it perfect for busy weeknights. Serve with couscous and steamed or roasted veggies and you’ve got dinner! 


    Ingredients:

    1 ½ lb. haddock fillet

    ¼ cup chopped onions

    1 cup dry white wine

    2 medium tomatoes, chopped

    2 cloves garlic, minced

    1 ½ tsp. fresh oregano or ½ tsp. dried 

    1 tbsp extra virgin olive oil


    Instructions:

    Preheat the oven to 400°F. Place chopped onions over the bottom of a baking dish. Place haddock fillets over onions and pour wine over all. Top with tomato, sprinkle with garlic, oregano, season with salt and pepper to taste, and drizzle with olive oil. Bake just the fish is close to the point of flakiness when tested with a fork. Remove to a platter. Pour remaining juices into a small saucepan. Boil over high heat until sauce is reduced, approximately 2 minutes. Spoon sauce over fish and serve. Serves 4.

  • Chicken and Broccoli

    Making your own Chinese take-out at home allows you to control the calories, fat and sodium. You can also substitute lean beef or shrimp in this recipe for added variety.  


    Ingredients:

    2 tbsp peanut* or vegetable oil

    1 lb. chicken tenders, cut into bite size pieces

    2 cups broccoli florets

    1 cup fresh mushrooms, sliced

    6 scallions, sliced diagonally into 1 -inch pieces

    3 tbsp low sodium soy sauce

    3 tbsp dry sherry

    ½ tsp ground ginger

    1 tsp cornstarch, dissolved in 2 tbsp water


    Instructions:

    In a large skillet, heat oil over medium-high heat. Add chicken and stir-fry 3 minutes or until chicken becomes opaque. Remove chicken and set aside. Add broccoli to the skillet and stir-fry for 2 minutes. Add mushrooms, scallions, soy sauce, sherry and ginger.  Stir-fry 2 more minutes. Add reserved chicken and cornstarch mixture. Cook until the sauce has thickened. Serve over rice. Serves 4.


    *Be sure to check to ensure that no one has a peanut allergy before using peanut oil.


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