Josh Perez Fitness

This is the closest I can get to a healthy eggnog recipe with or without the alcohol included! Enjoy!

INGREDIENTS

• 6 cups low-fat milk
• 1/8 teaspoons freshly grated nutmeg
• 2 large eggs
• 2/3 cup sugar
• 2 tablespoons all-purpose flour
• 1/4 teaspoon salt
• 1/4 cup brandy, bourbon or rum
• 2 teaspoon vanilla extract
• 1/4 cup light whipping cream

DIRECTIONS

1. Bring milk and nutmeg to a simmer in a heavy medium saucepan over low heat, stirring occasionally.
2. Whisk eggs, sugar, flour and salt in a large bowl until smooth. Whisking constantly, gradually add hot milk; return mixture to saucepan.
3. Cook the eggnog over very low heat, stirring constantly, until thick enough to coat the back of the spoon, 10 to 15 minutes. (Temperature must reach 160°F; do not let eggnog come to a simmer.) Remove from the heat and pour through a fine-meshed sieve into a bowl.
4. Whisk in brandy (or bourbon or rum) and vanilla. Place a piece of plastic wrap directly on the surface of the eggnog and refrigerate until chilled, for at least 8 hours or overnight.
5. Just before serving, add cream to eggnog. Ladle into cups and serve garnished with more grated nutmeg.

TOTAL TIME: 8 1/2 hours (including 8 hours chilling time)

NUTRITION INFORMATION
Per serving: 142 calories
4 g fat (2 g sat, 1 g mono)
19 g carbohydrates
6 g protein

Makes 12 servings

Visit my Healthy Recipes section for more of my low calorie favorites or one of my favorite sites Cooking.com

These low-calorie sugar cookies are delicious and perfect during the winter months!

INGREDIENTS

• 1/2 cup canola oil
• 1/4 cup molasses
• 1/2 cup Splenda
• 1/4 cup sugar
• 1 egg
• 2 tsp. baking soda
• 1 tsp. cinnamon
• 1/2 tsp. ginger
• 1/8 tsp. cloves
• 1 cup all purpose flour
• 1 cup whole wheat flour

DIRECTIONS

1. In bowl, mix oil, molasses, Splenda and egg. In another small bowl, combine flours, baking soda and spices.
2. Add flour mixture to molasses mixture. Mix well.
3. Cover and refrigerate dough for at least 2 hours.
4. Shape dough into one-inch balls and roll in sugar.
5. Place on cookie sheet about 2 inches apart. Bake at 375 for 10 min.
6. Remove from baking sheet immediately.
7. Makes 60 cookies.

NUTRITION INFO (per serving)
Calories: 27g
Fat: 1.3g
Carbohydrates: 3g
Protein: 1g

Serves: 60

Visit my Healthy Recipes section for more low calorie / fat favorites or one of my favorite sites Cooking.com.

Everybody thinks it takes a long time to fix a healthy meal. But guess what. You can whip up this easy, healthy turkey taco recipe in about fifteen minutes. Its great tasting recipe and just in time for the holiday season!

Ingredients

• 1 pounds turkey, lean ground
• 1 packet(s) taco seasoning mix
• 2 cup(s) cheese, cheddar, low-fat, shredded
• 3 cup(s) lettuce, shredded
• 2 cup(s) tomato(es), chopped
• 4 taco shells (corn)
• 1 cup(s) salsa

Directions

1. Brown the turkey in a nonstick skillet over medium heat
2. Add the seasoning according to the packet
3. Build your tacos—shell, turkey, cheese, lettuce, tomato, and sauce or salsa

Amount Per Serving
Calories:365
Total Fat:12 g
Saturated Fat: 3 g
Cholesterol:52 mg
Sodium:1188 mg
Carbohydrates:28 g
Protein:31 g

Number of servings:4

Put this delicious, new, and unique flavored grilled fruit with strawberry dip recipe on your grill, served with your favorite fresh fruits!

INGREDIENTS

• 8 oz. part-skim ricotta cheese
• 1 (16-oz.) package frozen sweetened strawberries
• 2 Tbsp. plain non-fat yogurt
• 1/4 tsp. dried, ground ginger
• 8 halved strawberries
• 4 peaches, halved or quartered
• 8 chunks pineapple
• 4 halved plums, nectarines, or papayas
• 1/4 cup balsamic vinegar
• 2 tsp. granulated sugar

DIRECTIONS

1. In a blender, purée cheese, strawberries, yogurt and ginger together until smooth. Refrigerate for 2 hours before grilling fruit.
2. When ready to grill fruit, thread pieces of prepared fruit onto 8 skewers. Mix together vinegar and sugar. Grill fruit until lightly browned, turning frequently and brushing with vinegar mixture during grilling.
3. Serve grilled fruit with sauce on side.

NUTRITION INFO
Calories: 124
Fat: 3 g
Carbohydrates: 23 g
Protein: 4 g

Serves: 8

For more of my recipes, visit my Healthy Recipes.

Easy Wilted Garlic-Sesame Salad

Toss dark, leafy greens in hot, garlicky oil for a cleansing and delicious dish

INGREDIENTS

1 tsp. olive oil
• 1 clove garlic, minced
• 1 lb. spinach, stemmed,
  or 1 lb. Swiss chard, stems sliced, leaves torn
  or 1 lb. mixture of spinach and watercress
• Salt and freshly ground pepper to taste
• 1 tsp. sesame seeds for garnish

DIRECTIONS

1. Warm oil in large skillet over medium-high heat
2. Add garlic and stir until lightly browned, about 45 seconds
3. Add greens (do in two batches, if necessary) and toss until just wilted, 2 to 4 minutes
4. Season to taste with salt and pepper
5. Sprinkle with sesame seeds.

Makes 4 servings, about 65 calories each!

Cheesy lean chicken with a healthy pasta sauce.

INGREDIENTS

• 4 large chicken breasts
• olive oil
• salt and pepper
• 1 cup pasta sauce
• 8 oz. mozzarella cheese

DIRECTIONS

1. Preheat the oven to 350° F
2. Heat the sauce in the microwave or over the stove until hot.
3. Pound the chicken breasts until they have a uniform thickness. Season the chicken with salt and pepper. Heat enough oil to cover the pan in a nonstick pan over medium heat until hot. Sauté the chicken breasts until cooked through and golden, about 5 minutes on the first side and 3 minutes on the other.
4. Dip the chicken in the sauce and then add to a casserole dish. Pour remaining sauce over and top with cheese. Bake the chicken in the oven until the cheese is melted.

NUTRITION INFO
Calories: 349
Fat: 16 g
Carbohydrates: 6.7 g
Protein: 42 g

Serves: 4

A nice high protein packed meal, with a great taste!

INGREDIENTS

• 12 oz. boneless pork loin, trimmed of all visible fat
• 1 can (8 oz.) pineapple chunks in juice
• 2 Tbsp. Worcestershire sauce
• 1 tbsp. cornstarch
• 1/2 tsp. salt to taste
• 1/4 tsp. freshly ground black pepper to taste
• 1 tbsp. canola or peanut oil, divided
• 2 cups fresh or frozen broccoli florets
• 1 medium carrot, thinly sliced
• 1 medium onion, cut vertically into 1/2-inch slices
• 8 ears canned baby corn
• 1 garlic clove, chopped
• 1 tsp. minced fresh ginger

DIRECTIONS

1. Freeze pork until firm, about 20 minutes. Cut pork into 1/4-inch by 2- or 3-inch strips. Set aside.
2. Drain juice from pineapple into a small bowl, reserving pineapple. Add Worcestershire sauce and cornstarch to juice. Season with salt and pepper, if desired. Set aside.
3. In wok, heat 2 teaspoons oil over high heat. Add pork and stir-fry until white. Add broccoli, carrot, onion, corn, and reserved pineapple. Stir-fry until broccoli and carrots are brightly colored, about 2 minutes. Transfer to plate. Set aside.
4. Add remaining 1 teaspoon oil to wok. Add garlic and ginger. Stir-fry until fragrant, about 10 seconds, taking care not to burn them. Stir pineapple juice mixture. Add to wok with meat mixture. Stir-fry until liquid has thickened and meat is cooked through, 2 to 3 minutes. Serve immediately.

NUTRITION INFO
Calories: 202
Fat: 6 g
Carbohydrates: 20 g
Protein: 18 g

Serves: 4

Serving Size: One chicken part with sauce

Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

INGREDIENTS

• 3 lb. chicken parts (breast, drumstick, and thigh), skin and fat removed
• 1 large onion, thinly sliced
• 3 tablespoon vinegar
• 3 tablespoon Worcestershire sauce
• 2 tablespoon brown sugar
• black pepper to taste
• 1 tablespoon hot pepper flakes
• 1 tablespoon chili powder
• 1 cup chicken stock or broth, skim fat from top

DIRECTIONS

1. Place chicken in a 13×9x2″ pan. Arrange onions over the top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour over the chicken and bake at 350º F for 1 hour or until done.
4. Baste occasionally.

NUTRITION INFO
Calories: 177.2
Fat: 4.6 g
Carbohydrates: 23.3 g
Protein: 11.2 g

Serves: 8

A healthy recipe for creamy pudding pops makes fantastic frozen treats!

INGREDIENTS

• 2 cups low-fat or skim milk
• 1 small box of instant pudding

DIRECTIONS

1. Prepare pudding according to package directions.
2. Freeze in pop molds or spoon into small paper cups and insert popsicle sticks or plastic spoons.
3. Place in freezer until solid. Makes 8 servings.

NUTRITION INFO (per serving)

Calories: 39
Fat: 1 g
Carbohydrates: 6 g
Protein: 2 g

Serving Size: 1 pop

By using nonfat sour cream and yogurt, this recipe greatly reduces the amount of fat in the dish.

INGREDIENTS

• 1-1/2 cups cooked chicken breast, shredded into bite-sized pieces
• 4 cups torn fresh spinach leaves
• 2 green onions, thinly sliced
• 1 (8 oz) carton of nonfat sour cream
• 1/4 cup plain, nonfat yogurt
• 2 tablespoons whole grain flour
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/2 cup 1% milk
• 1 jalapeño pepper, seeded and minced
• 6 whole wheat tortillas, 6-8 inches in diameter
• 1 1/2 low fat shredded cheddar cheese

DIRECTIONS

1. In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat.
2. In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside.
3. Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well.
4. Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping.
5. Place filled tortillas, seam sides down on an (ungreased) rectangular baking dish.
6. Spoon remaining sauce over the tortillas and bake, uncovered, in a 350° F oven for about 20 minutes or until heated through.
7. Sprinkle with cheddar cheese and let stand for 5 minutes.
8. Top with salsa and chopped green onions as desired and serve.

NUTRITION INFO
Calories: 351.5
Fat: 9.8 g
Carbohydrates: 30.5 g
Protein: 36.2 g

Serves: 6

This is a great fruit recipe for the summer months ahead! Try this vitamin-packed dish!

INGREDIENTS

• 2 tablespoons olive oil
• 2 tablespoons brown sugar
• 2 tablespoons fresh lime juice
• 1 teaspoon ground cinnamon
• 1/4 cup fresh mint, chopped
• 2 apples, cored and cut into 1″ pieces
• 2 bananas, peeled and cut into 1″ pieces
• 2 peaches, pitted and cut into 1″ pieces
• 4 kiwifruit, peeled and sliced into 1″ pieces
• 1 can pineapple chunks
• 16 strawberries, washed and hulled

DIRECTIONS

1. Prepare grill
2. In a small bowl, combine oil, sugar, lime juice, cinnamon and mint. Mix until sugar is dissolved
3. If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers
4. Brush kebabs with the sugar mixture then place on grill
5. Grill kebabs for about 6-8 minutes, turning frequently until fruit starts to brown and is heated through

NUTRITION INFO
Calories: 171
Fat: 4 g
Carbohydrates: 36 g
Protein: 1 g

Serves: 8

Related Topics

A quick and easy great tasting drink!

INGREDIENTS
1/2 cup mango, fresh or frozen
1/2 cup cantaloupe, fresh or frozen
1 cup strawberries, fresh or frozen
1 cup pineapple juice (or more to thin)

DIRECTIONS
Place all ingredients in a blender and blend for 10 seconds or until smooth.

NUTRITION INFO
Calories: 134
Fat: 0.6 g
Carbohydrates: 32.9 g
Protein: 1.4 g

Serves: 2