Entries by Mary Jane Detroyer

Dietitian and Personal Trainer in NYC Debunks Diet and Exercise Myths: Celebrating a Month of April Fools!

I bet you’ve heard that 3500 calories equals a pound of weight loss. And don’t forget that soy causes breast cancer. Everyone knows stretching before exercising prevents soreness and injuries. And women really shouldn’t lift weights because they don’t want to bulk up. April Fools! This month, we’re going to be debunking myths – some […]

Feta Chicken with Zucchini

2 tablespoons olive oil 1 lemon 4 boneless, skinless chicken breasts (1 lb.) 1⁄4 teaspoon kosher salt 2 medium zucchini 1⁄4 cup fresh flat-leaf parsley leaves, chopped 1/8 teaspoon black pepper 1/3 cup (about 2 ounces) crumbled Feta Heat the oven to 400°F. Drizzle 1⁄2 tablespoon of the oil in a small roasting pan. Remove […]

Pasta with Escarole and Beans

This is a very satisfying and tasty dish. Escarole, which is an endive lettuce, is a good source of postassium, calcium, vitamin K, folate, vitamin C and niacin. It packs a whopping 16 grams of fiber per head the amount found in the my recipe. Cannellini beans are a white kidney bean and the contain […]

Spiced Turkey Cutlets

1 lb. skinless turkey cutlets (salt and pepper to taste) 2 teaspoons canola oil 1⁄2 cup sliced scallions 1 medium red pepper, cut into 14 inch strips 1 cup low-fat, reduced sodium chicken broth 1 tablespoon brown sugar 1 teaspoon cinnamon 1 teaspoon allspice 1⁄2 teaspoon cumin 1⁄4 cup dark raisins Sprinkle the turkey cutlets […]

Rosemary Roasted Potatoes

1 tablespoon olive oil 3⁄4 lb. small yellow potatoes, halved, skin on 2 tablespoons fresh rosemary or 1 tablespoon dried rosemary 1⁄2 teaspoon kosher salt 1⁄2 teaspoon black pepper Preheat the oven to 400°F. Toss all ingredients together in a large bowl. Spray a large baking sheet with cooking spray. Spread the potatoes in one […]

Roasted Asparagus with Balsamic Browned Butter

42 asparagus spears, rinsed and trimmed 1⁄4 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper 2 tablespoons butter 2 teaspoons soy sauce 1 teaspoon balsamic vinegar Preheat oven to 400°F. Arrange asparagus in a single layer on a baking sheet; coat with cooking spray. Sprinkle with salt and pepper. Bake 12 minutes. Melt butter […]

Roasted Asparagus Salad with Romaine and Cherry Tomatoes

1 lb. medium-width asparagus, bottoms snapped and stems trimmed with a peeler 1 tablespoon lemon juice 2 teaspoons olive oil Salad 8 cups torn romaine lettuce leaves 1 pint cherry tomatoes 1 medium carrot, peeled and shredded 1⁄2 medium red onion, sliced thin 1⁄2 cup reduced fat Italian dressing 1⁄2 cup fat free croutons Preheat […]

Quinoa Tabbouleh

4-5 cups cooked quinoa, cooled to room temperature 2 stalks celery, finely minced 2 large carrots, grated or finely minced 4 scallions, finely minced 2 cups finely minced fresh parsley 1/4 cup olive oil, preferably a fruity green, flavorful one 1/2 cup freshly squeezed lemon juice, bottled lemon juice may be substituted but will flavor […]

Pumpkin Bran Muffins

1 large egg 3⁄4 cup packed brown sugar 1 1⁄2 cups cooked, mashed pumpkin 1⁄2 cup chopped walnuts or raisins 1/3 cup canola oil 1 teaspoon vanilla extract 3⁄4 cup unbleached flour 3⁄4 cup whole wheat flour 1⁄2 cup oat bran or unprocessed wheat bran (miller’s bran) 2 teaspoons baking powder 1⁄2 teaspoon baking soda […]

Provencal Lemon Chicken

4 boneless, skinless, chicken breast halves (about 1 1⁄4 pounds) 2 tablespoons chopped fresh basil leaves 2 tablespoons chopped fresh parsley 2 tablespoons lemon juice 2 teaspoons olive oil 1⁄2 teaspoon salt 1 finely chopped garlic clove Trim the fat from the chicken. Make the lemon sauce by whisking the remaining ingredients (except garlic) until […]