HumanaVitality® Healthy Meal Ideas Maintaining healthy eating habits is important, but it can be hard to find recipes that are both delicious and nutritious. That’s why HumanaVitality® partnered with healthy lifestyle bloggers across the country to create easy-to-make recipes that taste just as good as they make you feel. HumanaVitality® Healthy Meal Ideas were designed using Great For You™ healthier food items. Eligible HumanaVitality® members can save 5% or 10% on these items at Walmart® using their Vitality HealthyFood Shopping Card. Find out more at www.humana.com/vitality/healthy-food. GCHHSSCEN 12/13 Asian Meatball Lettuce Wraps Ingredients: Nutrition Information per Serving (2 lettuce wraps): Tired of meatballs and spaghetti? Give the go-to meatball recipe a fresh look and taste with an Asian 320 calories, 8g fat (2g saturated), 510mg sodium, 35g carbohydrate, 4g fiber, 15% vitamin A, 40% vitamin C, 15% iron twist that the whole family will enjoy. Because the meatballs are baked, made with lean ground turkey • 1/2 cup Panko bread and served with brown rice, they offer a nutritious weeknight meal option with the added benefit of crumbs easy clean-up! • 1/4 cup chopped fresh cilantro plus extra cilantro leaves for garnish Makes 4 Servings. $2.38 per serving • 2 tablespoons finely Pricing varies based on seasonality and geographic location Grocery list chopped shallot Preparation Be sure to check your pantry • 1/2 teaspoon ground ginger before heading to the store! • 1/2 teaspoon kosher salt 1. Preheat the oven to 400°F. Lightly oil or coat a large rimmed • 1 pound lean ground turkey baking sheet with nonstick cooking spray and set aside. • Panko bread crumbs • 8 Bibb or iceberg lettuce 2. Place the bread crumbs, 1/4 cup of the cilantro, shallot, ginger, • Fresh cilantro leaves, rinsed and drained and salt in a large bowl and mix until well combined. Using • Small shallot • 1 small red bell pepper cut your hands, mix the ground turkey into the bread crumb mixture until just combined. Shape the meat mixture into • Lean ground turkey into 1-inch- long thin strips • 2 cups cooked brown rice twenty-four turkey meat balls. Place on the prepared baking • Bibb or iceberg lettuce sheet and cook until no longer pink inside, about 15 minutes. • 8 teaspoons reduced- • Red bell pepper sodium teriyaki sauce 3. Arrange the meatballs, lettuce leaves, bell pepper strips, and • Brown rice the extra cilantro on a large platter, and place the cooked • Ground ginger rice and teriyaki sauce in separate bowls. Build the wraps by spreading 1/4 cup rice and 3 meatballs inside and down • Kosher salt the center of each leaf. Garnish with bell pepper strips and • Reduced-sodium teriyaki cilantro leaves, and drizzle with 1 teaspoon teriyaki sauce. Eat sauce the wraps like a taco. Recipe courtesy of Meal Makeover Moms. TIP: The subtle heat from the sriracha provides a nice balance Asian-Style Grilled Salmon Ingredients: to the other Asian flavors but feel free to leave it out if you prefer food on the mild side. • 4 salmon filets (6 oz each) and Veggie Packets • 1 zucchini – thinly sliced Cooking seafood at home can be daunting for many people but these versatile grilled fish and veggie • 2 cups red pepper slices TIP: Scallops, shrimp, asparagus, mushrooms and broccoli are foil packets could not be easier. We are using fresh salmon but feel free to use the freshest fish you • 2 tablespoons low sodium great alternatives to the salmon, red peppers and zucchini. can find. Zucchini and red peppers add a hefty dose of Vitamins A, C and other nutrients but more soy sauce importantly, they are delicious. • 2 tablespoons rice wine vinegar • 1 tablespoon fresh ginger - Preparation Grocery list minced 1. Pre-heat grill to medium-high heat. Tear out eight 12” x 12” pieces Be sure to check your pantry • 1 clove garlic – minced of tin foil then layer in four stacks of two; set aside. before heading to the store! • 1 teaspoon toasted sesame 2. Place one salmon filet on top of each foil stack and top each piece oil evenly with zucchini and red pepper slices. • Salmon filets (6 oz each) • 1 teaspoon sriracha hot 3. In a small bowl, whisk together soy sauce, rice vinegar, ginger, garlic, • Zucchini sauce (optional) sesame oil and sriracha. Drizzle sauce evenly over each piece of • Red peppers • ¼ cup minced scallions for salmon/veggies. garnish • Low sodium soy sauce 4. To form packets, bring the two wide ends of the foil together and • 2 cups cooked brown rice • Rice wine vinegar fold to seal. Carefully fold in the smaller ends of the packet and continue folding until nicely secured. Be sure to leave a bit of room • Fresh ginger for steam for form inside the packets. • Clove garlic 5. Grill packets for 8-10 minutes, turning once.* The salmon is done Nutrition Information per • Toasted sesame oil when it flakes easily with a fork. Serving: 393 calories, 16.1 g Makes 4 Servings. $1.49 per serving • Sriracha hot sauce fat, 2.3 g sat fat, 0 g trans fat, 6. Garnish with minced scallions and serve over ½ cup cooked brown Pricing varies based on seasonality and geographic location (optional) 70 mg cholesterol, 174 mg rice. • Scallions sodium, 30.7 g carb, 3.3 g fiber, *Or, bake packets for 15 minutes in preheated 450F oven. • Brown rice 33.8 g protein, 4.6 g sugar Recipe courtesy of The Lemon Bowl. TIP: The Avocado and cheese are just two possible toppers. Nutrition Information per Barbecue Pork Slider Sandwiches Fresh cilantro would also be nice. As for side dish options, Serving (2 slider sandwiches): consider coleslaw and a medley of crunchy vegetables – 440 calories, 10g fat (2g Even though this hearty meal takes all day to cook in the slow cooker, it takes just minutes to assemble. carrots, bell pepper strips, and celery. saturated), 590mg sodium, By adding barbecue sauce to the mix along with naturally sweet dried plums (AKA prunes), these pulled 59g carbohydrate, 3g fiber, pork sliders are hard to resist. Oh, and did we mention that they’re also surprisingly low in fat thanks to 29g protein, 15% vitamin C, the lean pork loin? 10% calcium, 20% iron Ingredients: • 2¼ pounds pork loin, Makes 10 Servings trimmed of excess fat 1 $2.14 per serving large red onion, cut into Pricing varies based on seasonality 1/2-inch dice and geographic location • 1½ cups barbecue sauce, divided Preparation • 1 cup pitted prunes 20 Grocery list whole wheat slider buns, 1. Add the pork, onion, 1 cup of the barbecue sauce, and Be sure to check your pantry lightly toasted the prunes to a 5- or 6-quart slow cooker, and stir before heading to the store! • 1¼ cups shredded reduced- to combine. Cover and cook on low until the pork is fat Cheddar cheese, tender, about 7 hours. • Red onion optional 2. When the meat is done, use two forks to pull the meat • Avocados, optional • 2 ripe avocados, seeded, and prunes into shredded pieces. Add the remaining • Barbecue saucePitted peeled, and cut into 1/2- half cup barbecue sauce and stir to combine. prunes inch dice, optional 3. Divide the pork mixture evenly between the slider buns • Whole wheat slider buns and top with the cheese and avocado as desired. • Pork loin • Shredded reduced-fat Cheddar cheese, optional Recipe courtesy of Meal Makeover Moms. TIP: You can make them as hot as you like with using hot salsa Nutrition Information per and adding more jalapeños. If you prefer a milder version Serving: 100 calories, 3.5 g fat, Bell Pepper Turkey Nachos omit the jalapeños and use mild salsa. 1 g sat fat, 0 g trans-fat, 30 mg cholesterol, 220 mg sodium, 5 Have you been invited to a friend’s house for game night? Are you hosting a party at your house? It’s g carb, 1 g fiber, 2 g sugar, 14 possible to prepare a healthy snack alternative to share. These mini peppers make the perfect scoop for g protein the nacho ground turkey to pop in your mouth. Ingredients: Preparation • 1 teaspoon of olive oil Grocery list 1. Preheat oven to 350 F. • 2 garlic cloves Be sure to check your pantry 2. Heat oil and add garlic, jalapeño and the white parts of the green before heading to the store! • 6 thinly sliced green onions onions. Cook and stir for about a minute. • 1 jalapeño finely chopped • Olive oil 3. Add ground turkey and chili powder and cumin. Cook completely. and seeds removed • Garlic cloves • 1 lb. fat free ground turkey 4. Remove from heat and stir in the salsa. • Green onions • 1 teaspoon of chili powder 5. Slice the ends off the mini peppers and slice length-wise in two. • Jalapeño Remove the seeds and ribs. • Fat free ground turkey • 1/2 teaspoon of cumin 6. Press each half open so they are as flat as possible without • 1 cup salsa • Chili powder breaking. • Cumin • 1 tablespoon of lime juice 7. Arrange on a large baking sheet. • Salsa • 1 bag of mini peppers 8. Spoon nacho mixture evenly into each pepper. • Lime juice • 3/4 cup of low-fat mozzarella 9. Sprinkle with black olives and shredded cheese. • Mini peppers cheese 10. Bake nachos for 7 minutes or until cheese is melted. • Low-fat mozzarella • 1/4 cup sliced black olives Makes 10 Servings. $1.33 per serving cheese 11. Remove from oven and top with tomatoes, cilantro and the • 1/2 large tomato diced Pricing varies based on seasonality and geographic location • Black olives remaining green onions.