Healthified Meals Pt. 1: Main Dishes

Last week, I shared some tips on how to be in control of your health journey through this health season. As promised over the next few weeks, I will share some recipe ideas and tips on how to healthify your meals making some small changes to how we prepare certain items.

This post will focus on main meal staples: meats! I will focus on ham and turkey for this series.

Ham

  • Buy an extra lean, bone-in ham to ensure you’re starting with the healthiest option possible.
  • Throw out the basting sauce if it comes w/ one. It filled with extra fats, sugar, and salt.
  • Use a roasting pan when cooking the ham, to separate the meat from the drippings.
  • Don’t add a lot of butter for cooking. The ham’s own juices will keep it moist. No need to add extra fat.

Recipe

1 (14 to 16-pound) fully cooked, spiral-cut smoked ham, on the bone
6 garlic cloves
8 1/2 ounces mango chutney
1/2 cup Dijon mustard
1 cup light brown sugar, packed
1 orange, zested
1/4 cup freshly squeezed orange juice

  1. Preheat the oven to 350 degrees F. Place the ham in a heavy roasting pan.
  2. Mince the garlic in a food processor fitted with the steel blade.
  3. Add the chutney, mustard, brown sugar, orange zest, and orange juice and process until smooth.
  4. Pour the glaze over the ham and bake for 1 hour, until the ham is fully heated and the glaze is well browned.
  5. Serve hot or at room temperature.

Recipe Link:  Baked Ham Recipe

Turkey

  • If your gathering will be small, considering purchasing just a turkey breasts instead of the whole bird.
  • Avoid pre-basted birds. If there aren’t other options available, be mindful of adding any additional salt when seasoning.

Recipe

1 turkey breast, 5-7 pounds, thawed
2 tablespoons honey mustard
1 teaspoon kosher salt
1 teaspoon poultry seasoning
1/4 teaspoon pepper
1 chicken bouillon cube, dissolved in 1 cup of water; or 1 cup unsalted chicken stock

  1. Place turkey breast in slow cooker. (Use a 6qt or larger slow cooker).
  2. Pour broth on bottom of slow cooker, around turkey breast, not over.
  3. Spread top of turkey breast with mustard.
  4. Sprinkle remaining seasonings evenly over mustard covered turkey breast.
  5. Cover and cook on low for 7-8 hours, or on high for 4 hours.
  6. Slice and serve.

Recipe link: Slow Cooker Thanksgiving Turkey

 

 

 


Also published on Medium.

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