GOLDEN VALLEY, Minn. - Lori Harder, founder of "Busy Girl, Healthy Life" says the biggest reason people don't take time to exercise or cook healthy meals is they don't take the time.
As a result, the personal trainer and holder of numerous fitness titles, launched her Busy Girl, Healthy Life business and is now offering up a cookbook to help those struggling with healthy food options.
Here are some of her favorites:
"Chocolate Cheesecake Bites"
Makes 15 servings (31 calories per serving)
4 oz. fat-free cream cheese
4 oz. fat-free Greek yogurt
15 baked mini phyllo shells
6 packets stevia or ¼ c. sugar
½ tsp. vanilla
1 Tbsp. cocoa powder
Topping of choice or chocolate sprinkles (optional)
1. Bring cream cheese and yogurt to room temperature.
2. Beat together cream cheese, yogurt, vanilla, cocoa powder and sweetener until creamy.
3. Fill phyllo shells full with cheese mixture.
4. Sprinkle with chocolate sprinkles, if desired.
5. Chill for 1 hour, and enjoy!
Makes 40 meatballs. (38.4 calories per meatball)
1 ½ lbs. ground turkey (93% lean/7% fat option)
2 c. finely diced sweet onion
1 c. finely diced celery
2 c. finely shredded cabbage
1 ½ Tbsp. finely minced fresh ginger
¼ c. finely minced jalapeno pepper, seeds and ribs removed
2 egg whites
½ c. Busy Girl Healthy Life™ Whole Wheat Bread Crumbs (recipe below)
¼ c. low-sodium soy sauce
2 tsp. toasted sesame oil
2 Tbsp. sweet Asian chili sauce
3 packets stevia or 2 Tbsp. sugar
Salt and pepper to taste.
1. Preheat oven to 375 degrees.
2. Combine all ingredients and mix thoroughly.
3. Roll mixture into 40 quarter-size meatballs.
4. Put meatballs on a nonstick baking sheet sprayed with nonstick cooking spray.
5. Bake in oven for 25 to 30 minutes, or until meatballs are thoroughly cooked.
"Busy Girl Healthy Life Whole Wheat Bread Crumbs"
1 loaf low-calorie, 100% whole-wheat bread
1. Preheat oven to 350 degrees.
2. Cut crust off of bread. Put in food processor or blender, and blend to a fine crumb consistency.
3. Spread out on a jelly roll pan, and spray with olive oil cooking spray.
4. Bake in oven, stirring occasionally, until bread crumbs are dry and lightly brown.
Note: You can add garlic salt and Italian seasoning to spice up the bread crumbs to your liking.
"Chicken Wellington Roll"
Makes 4 servings. (215 calories per serving)
4 sheets phyllo dough
4 qty. 4-oz. uncooked, boneless, skinless chicken breasts
¾ c. finely diced mushrooms
¼ c. finely diced water chestnuts
½ c. finely diced red onion
½ tsp. garlic powder
3 oz. fat-free cream cheese
2 Tbsp. fat-free Greek yogurt
Salt and pepper to taste
Butter-flavored cooking spray
1. Preheat oven to 375 degrees.
2. Saute mushrooms, onions, water chestnuts and garlic powder in nonstick cooking pan until onions are caramelized.
3. Add cheese and yogurt. Cook until cheese is melted and mixed well. Salt and pepper to taste.
4. Pound each chicken breast to ¼-inch in thickness. Spread ¼ of mushroom mixture on each breast and roll up breast.
5. Roll out 4 sheets of phyllo dough and quarter them with a pizza cutter. Spray 2 of the quartered sheets with cooking spray. Put 2 more quartered sheets on top of sprayed sheets and spray with cooking spray.
6. Place 1 rolled chicken breast on sprayed sheets and roll up. Spray top of roll with cooking spray and sprinkle with garlic salt.
7. Place seam-side down on a cookie sheet coated with cooking spray. Bake for 20 minutes or until dough is lightly brown and crisp and chicken is not pink inside.
For more information on Lori Harder, check out Busy Girl, Healthy Life.
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