Derek L. Hill, D.O.

Fellowship-Trained Orthopedic Surgeon and Specialist

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586-751-3480
11446 E. 13 Mile Road • Suite C • Warren, Michigan 48093
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Bone Strengthening Recipe

Posted on 10.29.13 | 1 Comment

Turkey & Balsamic Onion Quesadillas

turkey

Keeping you bones healthy and strong requires calcium. We found this bone healthy recipe on www.eatingwell.com filled with loads of calcium. Not your traditional quesadilla, these feature deli turkey and Cheddar cheese, along with onions quickly marinated in balsamic vinegar. Serve with sauteed vegetables or a tossed salad for a quick meal.

INGREDIENTS

1 small red onion, thinly sliced

1/4 cup balsamic vinegar

4 10-inch whole-wheat tortillas

1 cup shredded sharp Cheddar cheese

8 slices deli turkey, preferably smoked (8 ounces)

PREPARATION

Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.

Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up on the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.

NUTRITION

Per serving: 328 calories; 12 g fat ( 6 g sat , 0 g mono ); 56 mg cholesterol; 30 g carbohydrates; 24 g protein; 2 g fiber; 871 mg sodium; 33 mg potassium.

Nutrition Bonus: Calcium (30% daily value).

Carbohydrate Servings: 1 1/2

Photo credit: http://www.eatingwell.com/recipes/turkey_balsamic_onion_quesadillas.html

Recipe: Caprese Chicken Burgers

Posted on 08.27.13 | 1 Comment

capreseWe found this bone healthy recipe from www.joybauer.com just in time for the Labor Day weekend.  So warm up your grill this holiday weekend, give your bones some strength and enjoy!

Ingredients

  • 1 pounds chicken, breast, ground
  • 1/4 teaspoon salt, Kosher
  • 1/4 teaspoon pepper, black ground
  • 1 clove(s) garlic, minced
  • 4 teaspoon pesto, (store-bought or homemade)
  • 4 slice(s) cheese, mozzarella, fresh, thinly sliced
  • 4 slice(s) tomato(es)

Directions

  1. Combine the ground chicken breast with the salt, pepper and garlic.
  2. Shape the mixture into 4 patties and grill approximately 5 mins per side.
  3. Top each burger with 1 teaspoon pesto, 1 slice mozzarella, and 1 slice tomato.
  4. Serving size: 1 burger

Nutritional Benefits:

Per Serving:  Calories: 205, Total Fat: 8, Saturated Fat: 3.5 g, Sodium: 275 mg, Total Carbohydrate: 3 g, Dietary Fiber: 0.5 g, Protein: 30 g

Photo Credit: http://www.joybauer.com/healthy-recipes/caprese-chicken-burgers.aspx

 

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Orthopedic Specialties

  • Total Knee Replacement
  • Partial Knee Replacement
  • Anterior Approach Total Hip Replacement
  • Hip Arthroscopy
  • Multi-Modal Pain Management
  • Rapid Recovery

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