Determined to get healthy in the new year?

Getting healthy and exercising more are among the most common New Year’s resolutions.

One of the keys to health and wellness is diet. You can exercise all you want, but you need to fuel your body properly.

A healthy eating plan isn’t extreme, but instead emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.

It includes lean meats, poultry, fish, beans, eggs, and nuts and is low in saturated fats, trans fats, cholesterol, salt and added sugars while staying within your daily calorie needs.

If the phrase “healthy eating” makes you think about the foods you can’t have, try refocusing on what you can eat. And remember, the key is moderation and balance.

You can enjoy favorite foods — even if they are high in calories, fat or added sugars — if you only indulge once in a while and balance them out with healthier food choices.

If you normally eat these foods every day, cut back to once a week or once a month or enjoy smaller servings.

Try a lower-calorie version by using lower-calorie ingredients. If your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try making it with non-fat milk, less butter, light cream cheese and adding fresh spinach and tomatoes. Just remember to not increase your portion size.

Or you can focus on finding new favorite foods. Use the new year to find new, low-calorie recipes that are healthy and still delicious. Remember to create a colorful plate, since colorful ingredients — many of them vegetables — contain a variety of needed nutrients.

And try to avoid fad diets. Many are unbalanced and focus on low-calorie intake that can lead you to feeling hungry all the time — and eventually binging.

If you feel you need a guide, many experts recommend the Mediterranean diet, which consists of high consumption of legumes, unrefined cereals, fruits and vegetables. It also recommends moderate to high consumption of fish, moderate consumption of dairy products and low consumption of meat and meat products.

Following are some healthy recipes from foodnetwork.com and bettycrocker.com.

    foodnetwork.com

Slow Cooker Chicken Chili

1 tablespoon vegetable oil
2 pounds lean ground chicken
Kosher salt
4 cloves garlic, minced
1 medium onion, finely diced
1/4 cup chili powder
2 teaspoons ground cumin
1/4 teaspoon ground cinnamon
Pinch ground clove
1 cup low-sodium chicken broth
15-ounce can no-salt-added pinto beans
15-ounce can no-salt-added cannellini beans
28-ounce can no-salt-added diced tomato
6 sun-dried tomatoes, finely chopped
1 tablespoon minced chipotle in adobo
2 teaspoons molasses
2 teaspoons Worcestershire sauce
Freshly ground black pepper
4 sliced scallions, for garnish
Lime wedges, for garnish
Reduced fat sour cream, for garnish, optional

    Heat one teaspoon oil in a large nonstick skillet over high heat. Add half the ground chicken and 1/2 teaspoon salt and cook about four minutes, breaking the meat apart with a wooden spoon, until browned. Transfer chicken to a four to six-quart slow cooker. Repeat with the remaining chicken using one teaspoon oil and 1/2 teaspoon salt.
    Turn the heat to medium and add remaining oil to the skillet. Add garlic and onions and cook about five minutes, stirring and scraping up any browned bits in the pan, until the onions soften. Add chili powder, cumin, cinnamon and clove and stir constantly for one minute.
    Add chicken broth and scrape the bottom of the pan. Transfer to the slow cooker, along with the pinto and cannellini beans and their liquid, diced tomatoes, sun-dried tomatoes, chipotle, molasses, Worcestershire sauce, two teaspoons salt and some black pepper. Cover and cook on low for six hours.
    Serve with scallions, lime wedges and sour cream, if desired.

Sirloin With Teriyaki Broth

1 bunch radishes with greens
5 tablespoons teriyaki sauce
3 tablespoons oyster sauce
3 teaspoons grated peeled ginger
Freshly ground pepper
1-1/2 pounds boneless sirloin steak, 1-1/2 inch thick
Vegetable oil
2 tablespoons unseasoned rice vinegar
1 tablespoon packed brown sugar
2 small sweet potatoes, peeled, cut into 1/4-inch-thick rounds
1 bunch scallions, white and green parts separated, cut into 1-1/2 -inch pieces
Toasted sesame oil, for drizzling
    
    Roughly chop the radish greens. Cut the radishes into eighths.
    Heat a grill pan over medium-high heat. Mix two tablespoons teriyaki sauce, two tablespoons oyster sauce, one teaspoon ginger and 1/2 teaspoon pepper in a bowl, then spread over the steak. Lightly oil the grill pan, then cook the steak about five minutes per side for medium rare. Transfer to a cutting board and let rest five minutes, then thinly slice.
    Bring remaining teriyaki sauce, oyster sauce and ginger, vinegar, brown sugar and 2-1/2 cups water to a simmer in a saucepan, stirring to dissolve the sugar. Add sweet potatoes, radish wedges and scallion whites and cook about 10 minutes, covered, stirring occasionally, until just tender.
    Add radish and scallion greens and cook about five minutes, until crisp-tender. Divide vegetables, broth and steak among shallow bowls. Drizzle with sesame oil.

Slow Cooker Mushroom Barley Risotto

2 tablespoons extra-virgin olive oil
1 large onion, finely chopped
Kosher salt
Freshly ground black pepper
1 pound cremini mushrooms, sliced
1-1/2 cups pearl barley
4 sprigs fresh thyme
8 ounces carrots, finely chopped
3 cups lower-sodium vegetable broth
2/3 cup Parmesan, grated
1 tablespoon sherry vinegar
1/4 cup chopped fresh flat-leaf parsley

    Heat olive oil in a large skillet over medium-high heat. Add onions and 1/8 teaspoon each salt and pepper and cook five minutes, stirring occasionally, until lightly browned. Add mushrooms and cook two minutes, stirring occasionally, until browned. Stir in barley and thyme and cook two minutes, stirring, until the barley is just golden.
    Transfer to a six-quart slow cooker and add the carrots, broth, 1-1/2 cups water and 1/4 teaspoon salt. Cover and cook on high about three hours, until liquid is absorbed and carrots and barley are tender.
    Discard thyme and stir in Parmesan, vinegar, 1/2 teaspoon salt and 1/4 teaspoon pepper. Thin the risotto with warm water as needed to reach desired consistency. Top with parsley and season to taste with salt and pepper.

Steak Frites With Herb Mustard

3 tablespoons dijon mustard
1 tablespoon extra-virgin olive oil
1-1/4 pounds flank steak, trimmed of excess fat
Freshly ground black pepper
2 tablespoons minced fresh chives
1 tablespoon minced fresh tarragon
2 pounds large russet potatoes
2 large egg whites
1 teaspoon paprika
Pinch of cayenne pepper
Kosher salt
Olive oil cooking spray

    Whisk mustard and olive oil in a small bowl. Coat steak with two tablespoons of the mustard mixture, then season with black pepper and set aside.
    Whisk chives, tarragon and two tablespoons cold water into the remaining mustard mixture.
    Slice potatoes into 1/4-inch-thick sticks and pat dry. Whisk egg whites, paprika, cayenne and 1/4 teaspoon salt in a large bowl, then add potatoes and toss.
    Coat a rimmed baking sheet with cooking spray. Add potatoes, letting the excess egg drip off, then spread out and coat with cooking spray. Bake in a 450-degree oven 25 minutes, until golden brown.
    Sprinkle 1/4 teaspoon salt in a large cast-iron skillet. Heat pan over high heat until very hot, then add the steak and place another heavy skillet on top to weigh it down. Sear about three minutes per side, until browned. Turn off the heat and let steak rest in the pan for five to eight minutes for medium rare. Thinly slice against the grain and serve with the fries and herb mustard.  

BLT Pasta Skillet

Kosher salt
8 ounces whole wheat fusilli pasta
3 strips bacon
3 cloves garlic, thinly sliced
28-ounce can whole peeled tomatoes, crushed by hand, with juices
1/4 teaspoon crushed red pepper
4 to 5 whole fresh basil leaves, plus more for garnish, optional
1/2 small head escarole, torn into bite-size pieces
1/2 cup part-skim ricotta cheese
1/4 cup freshly grated Parmesan cheese
8 ounces part-skim mozzarella, cut into 1/2-inch cubes

    Bring a large pot of salted water to a boil. Cook pasta according to the package directions. Drain, reserving 1/2 cup pasta water.
    Lay bacon in a large ovenproof skillet and cook over medium heat for four to five minutes per side, until brown and slightly crispy. Remove skillet from the heat, transfer bacon to a paper-towel-lined plate and pour off all but one tablespoon drippings. Break bacon into bite-size pieces.
    Return skillet to medium heat, add the garlic and cook one minute, stirring frequently, until soft. Add tomatoes and juices, reserved pasta water, crushed red pepper, basil, escarole and 1/2 teaspoon salt. Bring to a simmer and cook 15 to 20 minutes, until sauce thickens and escarole wilts.
    Mix the ricotta and Parmesan together.
    Add cooked pasta and mozzarella to the sauce and stir to thoroughly coat. Drop spoonfuls of the ricotta-Parmesan mixture on top. Sprinkle with bacon pieces and bake in a 400-degree oven for 15 to 20 minutes, until bubbly and the cheese melts. Let rest for a few minutes before serving, garnishing with additional basil if desired.

Chicken Pot-au-Feu
 
1 bunch fresh parsley
6 cups low-sodium chicken broth
1 cinnamon stick
1 teaspoon black peppercorns
1/2 teaspoon whole allspice
1/2 teaspoon coriander seeds
Kosher salt
3 small leeks, outer leaves peeled, halved lengthwise
1 bunch carrots, trimmed and halved lengthwise
6 small turnips, peeled and halved lengthwise
4 skin-on, bone-in chicken breasts
2 tablespoons extra-virgin olive oil
1 pound winter greens such as Swiss chard or kale, torn
Freshly ground pepper

    Tie half the parsley together with twine. Place in a large pot over medium heat along with broth, cinnamon stick, peppercorns, allspice, coriander and 1-1/2 teaspoons salt. Cover and simmer 10 minutes.
    Tie leeks together with twine and add to the pot. Add carrots, turnips and water to cover, if necessary. Bring to a boil, then reduce to a simmer and cook about 15 minutes, until vegetables are tender. Transfer vegetables to a bowl with a slotted spoon and untie the leeks.
    Add chicken to the pot, cover and poach over low heat about 20 minutes, until firm. Transfer chicken to a cutting board, reserving the broth. Remove the skin and shred the meat.
    Heat olive oil in a skillet over medium heat. Add winter greens and cook about five minutes, until wilted. Add one cup reserved broth and cook five more minutes, until greens are tender. Season with salt.
    Strain remaining broth, return to the pot and simmer 10 minutes.
    Chop the remaining parsley. Season broth with salt and pepper. Add leeks, carrots and turnips and heat through, then divide among bowls along with the chicken and greens. Ladle the broth on top. Sprinkle with chopped parsley.

Asian Chicken Noodle Soup

2 tablespoons toasted sesame or chili sesame oil
2 carrots, roughly chopped
2 stalks celery, thinly sliced
3 tablespoons finely chopped peeled fresh ginger
3 scallions, sliced
Kosher salt
Freshly ground pepper
1 pound thin chicken cutlets
4 cups low-sodium chicken broth
4 pods star anise
4 ounces spaghetti, broken into thirds
16 frozen mini-wontons or 12 frozen vegetable dumplings
4 cups baby spinach

    Heat one tablespoon sesame oil in a large pot over medium-high heat. Add carrots, celery and ginger, then stir in the scallions, reserving two tablespoons scallion greens. Season vegetables with a pinch of salt and pepper and cook about two minutes, stirring occasionally, until the ginger softens.
    Season chicken with salt and pepper and add to the pot along with the chicken broth and star anise. Cover and bring to a simmer over high heat. Reduce the heat to maintain a simmer, cover and cook six to eight minutes, until the chicken is just cooked through. Remove chicken with tongs and transfer to a cutting board, let cool slightly, then shred.
    Increase heat under the pot to high. Stir in spaghetti and 3 cups water, then cover and cook about eight minutes, stirring occasionally, until al dente. Stir in wontons and simmer one to two minutes, until tender. Stir in spinach and shredded chicken and heat through. Season with salt and pepper.
    Divide soup among bowls, discarding the star anise pods. Top with reserved scallion greens and drizzle with the remaining sesame oil.

Pork Chops With Apples and Garlic Smashed Potatoes

1 pound small fingerling potatoes
2 cloves garlic
Kosher salt
4 1/2-inch-thick boneless pork loin chops
2 teaspoons chopped fresh sage
Freshly ground pepper
1 tablespoon extra-virgin olive oil
1 large red onion, cut into 1/2-inch wedges
2 Granny Smith apples, cut into 1/2-inch pieces
3/4 cup apple cider
1/4 cup buttermilk

    Put potatoes and garlic in a saucepan, cover with cold water and season with salt. Cover and bring to a boil, then uncover and continue cooking about 15 minutes, until tender. Cover and set aside.
    Rub both sides of the pork chops with sage, salt and pepper to taste. Heat a large cast-iron skillet over high heat, then add one teaspoon olive oil and sear chops about five minutes, turning halfway through, until golden on both sides. Transfer to a plate.
    Wipe out skillet and add remaining two teaspoons olive oil. Add onion and apples and cook about five minutes over medium-high heat, until lightly browned. Season with salt and pepper and stir in cider.
    Return chops to the skillet, cover and cook four to five minutes, turning once, until just cooked through.
    Drain potatoes, reserving 1/4 cup liquid. Return potatoes to the pan, add the buttermilk and mash, adding cooking liquid as needed. Season with salt and pepper. Serve with the pork chops, onion and apples and drizzle with pan juices.

Healthy Chicken Fajita Stuffed Peppers

12 ounces boneless skinless chicken thighs, cut into bite-size pieces
2 teaspoons chili powder
1 teaspoon ground cumin
Kosher salt
Freshly ground black pepper
2 tablespoons canola oil
1 large white onion, thinly sliced
2 cups cooked brown rice
1 cup shredded Mexican blend cheese
Juice of 1 large lime
4 medium bell peppers (1 each green, red, yellow and orange), halved through the stem and seeds removed
Handful fresh cilantro leaves with tender stems
2 tablespoons sour cream
1/2 cup guacamole, optional
1/2 cup pico de gallo, optional

    Combine chicken, chili powder, cumin, 1/2 teaspoon salt and several grinds of pepper in a large bowl. Toss to coat.
    Heat one tablespoon oil in a large cast-iron skillet over medium-high heat until it just begins to smoke. Add chicken and cook about two minutes undisturbed, until chicken just starts to brown in spots. Add onion and cook about three minutes, stirring often, until the onions are tender.
    Transfer chicken and onion mixture to a large bowl. Rinse and dry the skillet. Add rice, 1/2 cup cheese, half the lime juice, 3/4 teaspoon salt and few grinds of pepper to the chicken and toss to combine. Divide filling among the peppers.
    Add the remaining oil to the skillet, arrange the peppers on top and turn to high heat. After about two minutes, when the oil starts to sizzle, transfer to a 450-degree oven and bake about 20 minutes, until the filling is hot and the peppers are softened. Sprinkle the remaining cheese over the peppers and bake about three minutes, until melted.
    Drizzle the remaining lime juice over the peppers and top with the cilantro leaves. Serve with the sour cream, pico de gallo and guacamole, if desired.

Eat-Your-Veggies Mediterranean Meatballs

2 cups frozen spinach
1 pound 80% ground turkey
1/4 cup breadcrumbs
2 teaspoons ground cumin
2 cloves garlic, minced
1 medium carrot, grated
1 large egg
2 tablespoons fresh dill fronds, chopped
Kosher salt
Freshly ground black pepper
1 cup full-fat Greek yogurt
Juice of half a lemon
3 pitas with pockets, cut in half and warmed
2 cups shredded romaine lettuce
2 Roma tomatoes, sliced

    Cook spinach in a large bowl in the microwave according to package instructions. Let cool slightly.
    Add turkey, breadcrumbs, cumin, garlic, carrot, egg, 1 tablespoon dill, 1/2 teaspoon salt and a few grinds of pepper. Mix with hands until just combined. Scoop mounds of the meat mixture, about 2 tablespoons each, onto a parchment lined baking sheet that’s coated with cooking spray. With damp hands, roll mounds into balls and space evenly on the baking sheet. Bake in a 450-degree oven for 12 to 14 minutes, until cooked through.
    Stir together the yogurt, lemon juice and remaining dill in a small bowl. Season with salt and pepper.
    Place three meatballs in each pita half along with shredded lettuce and sliced tomatoes. Drizzle with yogurt sauce.

Lemon-Garlic Shrimp and Grits

3/4 cup instant grits
Kosher salt
Freshly ground black pepper
1/4 cup grated Parmesan cheese
3 tablespoons unsalted butter
1-1/4 pounds medium shrimp, peeled and deveined, tails intact
2 large cloves garlic, minced
Pinch of cayenne pepper, optional
Juice of 1/2 lemon, plus wedges for serving
2 tablespoons roughly chopped fresh parsley

    Bring three cups water to a boil in a medium saucepan over high heat, covered. Uncover and slowly whisk in the grits, 1 teaspoon salt and 1/2 teaspoon pepper. Reduce heat to medium low and cook about five minutes, stirring occasionally, until thickened. Stir in Parmesan and 1 tablespoon butter. Remove from heat and season with salt and pepper. Cover to keep warm.
    Season the shrimp with salt and pepper. Melt remaining butter in a large skillet over medium-high heat. Add shrimp, garlic and cayenne and cook three to four minutes, tossing, until the shrimp are pink. Remove from heat and add two tablespoons water, lemon juice and parsley. Stir to coat the shrimp with the sauce and season with salt and pepper.
    Divide grits among shallow bowls and top with the shrimp and sauce. Serve with lemon wedges.