It's hard to watch what we eat, especially when we're always on the go or when people bring goodies to work. Sweet snacks in the newsroom, yummy cakes, that kind of stuff can add up around the waistline. Today's KGMB9/HMSA Sunny Side Up has some healthy workplace eating tips. Ramsay Wharton is live from the Sub-Zero/Wolf showroom with Xpress Chefs to tell us more.

Healthy Fried Rice
Serving Size: 1 cup
Yield: Approx. four 1-cup servings

Ingredients:

1/2 cup egg substitute
1/4 cup chopped onion
2 slices turkey bacon, chopped
3 turkey sausage links, diced
1/2 cup fresh or frozen mixed vegetables or peas and carrots
2 1/2 cups cooked brown rice
1/2 tsp. sesame oil
1 – 2 tsp. oyster sauce
Pepper to taste
1/4 cup chopped green onion

Make scrambled eggs with the egg substitute and set aside. Sauté onion in a non-stick skillet prepared with cooking spray. Add turkey bacon and cook until brown. Add turkey sausage and cook about 1 minute. Stir in vegetables and cook 1 to 2 minutes. Add brown rice, sesame oil, oyster sauce and pepper. Cook and stir until well combined. Add green onion and scrambled eggs. Remove from heat. Makes 4 (1-cup) servings.

Turkey Sausage

Ingredients:

2 lbs. ground turkey
1 1/2 tsp. ground fennel seed
1 bay leaf, crumbled
1 Tbsp. dried parsley
1 clove garlic, minced
1/4 tsp. red pepper flakes
1 tsp. ground white pepper

In a large bowl, mix all ingredients together. Form into patties or links. Use immediately, or chill or freeze until ready to use.

Classic Scones
(Adapted from Cooking Light magazine, October 2006.)
Serving Size: 1 piece
Yield: 12

2 cups all-purpose flour (or 1 cup all purpose flour plus 1 cup whole-wheat flour)
3 Tbsp. granulated sugar
1 1/2 tsp. baking powder
5 Tbsp. chilled butter, cut into small pieces
1/2 cup plus 2 teaspoons nonfat milk, divided
1/4 tsp. vanilla extract
1 large egg white
1/3 cup raisins, dried cranberries, or other dried fruit or nuts
2 tsp. turbinado (raw) sugar

Preheat oven to 425 degrees. Combine flour, granulated sugar and baking powder in a bowl. Cut in butter with a pastry blender until mixture resembles coarse meal.

Combine 1/2 cup milk, vanilla and egg white in a small bowl. Add to flour mixture, stirring just until moist (dough will be soft). Turn dough out onto a lightly floured surface and sprinkle with dried fruit. With floured hands, knead dough four times to incorporate the fruit.

Pat dough into an 8-inch circle on a baking sheet lined with parchment paper. Cut dough into 12 wedges, cutting into, but not through, the dough. Brush with remaining 2 teaspoons milk and sprinkle with turbinado sugar. Bake 17 minutes or until golden. Serve warm or cool on a wire rack. Makes 12 servings.

Healthy Eating Tips:

1) Eat breakfast
2) Bring healthy snacks
3) Eat more fruits, veggies and whole grains
4) Cut portion sizes

http://www.hmsa.com/eat/ - HMSA

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