Healthy recipes!!

[Penelicious]

Dior, Hard2Believe, all foodies,

What do you think if we create a sticky for HEALTHY RECIPES ONLY?!

I am struggling to find something to eat besides just plain old grilled fish and grilled chicken.

[DiorGirl]

will do later!
check out the cookbook-there r some in there.
also, try the marsala recipe I just posted.

[Penelicious]

will do later!
check out the cookbook-there r some in there.
also, try the marsala recipe I just posted.

That's actually what made me think about starting a thread strictly for healthy recipes!!!

I will def check it out!

[VIGOROUSJONESY]

Balsamic Chicken With Chickpea Puree:

Ingredients For Chicken Preparation

o 4 medium chicken breasts
o 1/3 cup balsamic vinegar
o 1/2 cup chicken stock
o 1 minced clove of garlic

Ingredients For Chickpea Puree

o 3 cups of canned chickpeas
o 1 chicken bouillon cube
o 1 clove of garlic
o 2 tbsp fresh thyme
o Salt to taste

Instructions

In a deep enough dish, place the chicken and the chicken stock, balsamic vinegar and garlic. Allow too marinate 10 minutes on each side, uncovered and out of the fridge. You can even poke the surface of the chicken to allow the marinade to seep through.

Boil water in a small pot filled halfway, or enough to cover the chickpeas and place the chickpeas in with the chicken cube. Boil for about 5-7 minutes, simply to soften the peas. When ready, transfer the peas into a blender with the garlic and thyme and blend together, using a tbsp at a time of the boiled water to create a more watery consistency. The result should be a puree a little more fluid, not pasty.

In a non-stick pan, appropriate for the oven, place the chicken breasts inside. Broil the chicken at 400 F for about 12-15 min, or until the chicken is tender with a fork. You can pull the chicken out and inspect the inside for any pink flesh remaining, and if there is none then the chicken is ready. For the last few minutes of cooking time, pull out the pan and add the marinade sauce to broil in the oven with the chicken, until it becomes thickened.

When all finished, place a little bit of the puree on the plate, topped with the chicken and marinade. Sprinkle fresh parsley if desired.

Serves 2


Greek Burger:

Ingredients
Greek Burger

o 1 lb extra lean (96%) ground beef
o 1/2 cup feta cheese, crumbled
o 1/2 cup olive slivers
o 3 cloves garlic, chopped
o Salt & pepper, to taste

Instructions

In a large bowl, combine all of the ingredients. Form two large patties with the mixture, and then cook them on a grill or in a large skillet on medium heat for 5-8 minutes on each side. Some good options for side dishes include the Mediterranean salad, grilled peppers and tomatoes, or mashed garlic cauliflower (all presented in Gourmet Nutrition).

Serves 3


Curry Chicken:

Ingredients

o 12 oz. grilled chicken breast, sliced
o 1 green bell pepper, sliced
o 6 scallions, chopped
o 6 white mushrooms, sliced (replace with shitake if you've got them)
o 2 cups chicken broth, from bouillon
o 4 tablespoons natural peanut butter
o 2 cloves garlic, finely chopped
o 1-inch cube of ginger, finely chopped
o Spices, below

Instructions

Stir-fry the garlic and ginger in a nonstick pan with cooking spray for a couple of minutes, add the veggies and continue stirring for a few more minutes, then add the chicken and broth.

Bring to a boil, then stir-in a dash of tumeric (not too much), a teaspoon of ground celery seed, as much chili powder as you dare, a teaspoon of coriander, a dash of cumin, and salt to taste.

Stir-in the peanut butter slowly, then serve it up.

Serves 2

Saigon Beef

Ingredients

10 ounces uncooked Chinese noodles (mein)
2 teaspoons roasted peanut oil
4 garlic cloves, minced
1 pound top round, trimmed of fat and sliced against the grain into thin strips
1/2 cup water
2 cups thinly shredded romaine lettuce
1/4 cup dry-roasted peanuts, chopped salt and ground black pepper to taste

Directions

Bring a large pot of water to a boil. Add Chinese noodles and cook 3 minutes, until just tender. Drain and set aside.

Meanwhile, set wok or large skillet over medium-high heat. Once hot, add oil and swirl to coat pan. Add garlic and stir-fry 1 minute. Add beef and stir-fry 3 minutes, until browned on all sides, stirring constantly. Add 1/2 cup water and simmer 2 minutes. Remove from heat and season to taste with salt and pepper.

Divide noodles among 4 dinner plates. Top with lettuce and then beef mixture. Sprinkle peanuts over top and serve.

Nutritional Facts

Yield: 6 servings

Nutritional Facts (Per Serving)

Calories: 428
Fat: 14 G
Protein: 36 G
Carbohydrates: 54 G


Yogurt-Mint Marinated Chicken

Ingredients

5 bone-in chicken-breast halves, skinned
1 teaspoon coarse salt
1 tablespoon fresh lemon juice
1 cup plain low-fat yogurt
1/2 cup chopped fresh mint
1 tablespoon minced fresh ginger
3 cloves garlic, minced
1 teaspoon garam masala
1/2 teaspoon chili powder

Directions

Rinse chicken under cold water. Place in a large bowl and rub with salt and lemon juice. Set aside.

Blend remaining ingredients; toss well to mix and then coat chicken. Seal bowl with plastic wrap and refrigerate for 24 hours.

Preheat oven to 400F.

Place chicken on a foil-lined baking sheet and bake for 35 minutes.

Nutritional Facts

Yield: 5 servings

Nutritional Facts (Per Serving)

Calories: 293
Fat: 7 G
Protein: 54 G
Carbohydrates: 1 G

[DiorGirl]

Protein Pancakes

mix oatmeal, egg whites, banana, protein powder and flax seed

[DiorGirl]

Tostito Crusted tilapia w cilantro and lime
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I just crushed some orn tortilas and blue corn tostito chips w a lil cilantro and coated it on tilapia w a squeze of lime and it was delish!!!!
I recommend this recipe to people tomorrow who cannot eat meat.

[DiorGirl]

Lentil Soup w/Chicken Sausage and a kick of Salsa

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Ingredients
2 tablespoons olive oil
8 boiling onions
pieces of carrot
pieces of celery
2 teaspoons kosher salt
1 pound lentils
1 cup salsa
2 quarts fat free chicken broth
package of Hot chicken sausage
salt to season if needed- i dont use any
Directions
Cook the sausage seprately. cut in small pieces
Place the olive oil into a large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, celery approximately 6 to 7 minutes.
Add the lentils, salsa, broth, sausages, seasoning-stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes

[DiorGirl]

pecan crusted chicken w strawberry spinach

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Making this now. Its a quick and easy dinner. Ill post some pics after its done.
Recipe
1 cup pecans, toasted 1/2 cup bread crumbs 1 teaspoon dried basil 4 skinless, boneless chicken breasts
1/4 cup honey mustard
oven to 400°
grind the pecans into fine crumbs. Transfer to a wide, shallow bowl and stir in the bread crumbs and basil. Season with salt and pepper. Rub each chicken breast with honey mustard, then coat with the pecan mixture. Place on a nonstick baking sheet and drizzle with 2 tablespoons olive oil. Bake until the juices run clear, 15 to 20 minutes.

[DiorGirl]

Warm Spinach Dip(LIGHT)

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Warm Spinach Dip(LIGHT)

1 package cream cheese, softened I use the LIGHT creamcheese
1/2 cup mayonnaise (LIGHT MAYO)
1/4 cup grated Parmesan cheese
1 package frozen chopped spinach, thawed and squeezed dry
1 cup shredded mozzarella cheese PART SKIM

In a small mixing bowl, beat the cream cheese, mayonnaise and Parmesan cheese
. Stir in spinach and mozzarella cheese. pu t in a microwaveabel dish
Microwave, uncovered like 4 minutes
serve w vegges or crackers
enjoy!
__________________

[Penelicious]

These look so great!!!! I def want to try that spinach dip!!

Vigorous, thanks for those recipes. My husband doesn't eat veggies but I am trying to at least make him eat healthier!!

[DiorGirl]

Healthy chicken rollatini/saltimbocca --------------------------------------------------------------------------------

its a cross in between both. id love to make saltimbocca, but thats not good for you.
just wanted to show some of u its super easy to make good things just by tweaking recipes

chicken breast -pounded thin
Kraft REDUCED FAT parmesian cheese
1 clove garlic, finely chopped
pam spray
sage leaves
slices of turkey- i sed cracked pepper
reduced fat mozzarella cheese
1/3 cup white wine
fat free chicken broth
1 pinch black pepper
onion (one)
mushrooms

Sprinkle chicken LIGHTLY with Parmesan cheese on both sides. Place a pinch of minced garlic Cover each breast with a layer of turkey and a spoon of mozzarella cheese..Place a sage leaf on each. Roll up each chicken breast, and secure with toothpicks.
In a 9x13 inch baking dish, combine white wine and a drop olive oil. Arrange chicken rolls in dish. Place a small piece of turkey on top of each roll, and sprinkle with pepper.
Bake in preheated oven for 30 minutes, or until chicken is no longer pink, an juices run clear.

in seperate pan spray with Pam. in pam only saute onions and mushrooms about 5 to 6 minutes. Add marsala and chicken stock and cook over high heat until reduced by half. mix with chicken.

[DiorGirl]

SWEET POTATO FRIES
4 large sweet potatoes
2 tbl oil
1 tablespoon brown sugar
1/2 teaspoon salt
Pinch cayenne
Pinch cinnamon


Preheat the oven to 425 degrees F
In a plastic bag, combine the sweet potatoes, canola oil, spices . Close and shake the bag until the fries are evenly coated. Spread the fries out in a single layer on two large baking sheets.
Bake for 30 minutes, or until crispy and brown on one side. Turn the fries over using a spatula, and cook for another 30 minutes, or until they are all crispy on the outside and tender inside

[VIGOROUSJONESY]

These look so great!!!! I def want to try that spinach dip!!

Vigorous, thanks for those recipes. My husband doesn't eat veggies but I am trying to at least make him eat healthier!!

i got a ton at home u just want chicken and fish ones?

[LUV2LUVME]

the pecan chicken and strawberry salad looks/sounds delish!! definitely going to try that one

[LUV2LUVME]

last week i made a pretty healthy recipe that tasted very yummy ... i dont have exact measurements though, i kinda just winged it....

whole wheat penne w/ turkey sausage & broccoli

in a frying pan, heat some evoo (i used 1 tbsp) and brown some garlic ... remove the garlic ... remove the sausage from the casing, crumble and brown in the same frying pan ... cover and set aside ... in the meantime, boil a pot of water and blanch the broccoli .. save 1/2 cup of the water ... cook the pasta ... then mix everything together and heat in the frying pan, i add the 1/2 cup water & 4 tbsp more oil for this, and reduced fat parmesan cheese

[just jess]

penny--here are a few ideas i make often...

Brown rice and chicken fried rice----you can basically add any veggies you want in here, i love to add tons of green peas, some almonds for crunch, some broccoli, i also scramble some eggwhites separately and fold them in at the end, i put low sodium soy sauce and powdered ginger and garlic, salt and pepper as seasoning. SO good..and so easy

Balsamic chicken--so easy, i just marinade the chicken in balsamic vinegar, a little honey, garlic powder, olive oil and salt and pepper---then throw on the pan till the outside carmelizes.

Almond crusted chicken, i marinade in the balsamic marinade, then just dredge in crushed almond, put on a baking sheet, and drizzle with olive oil---bake until browned.

Chicken Tandoor--marinade chicken overnight in a mixture of 0% (fat-free) fage greek yogurt, minced onion and garlic, cumin, garlic powder, salt, pepper, paprika and a dash of cayenne. Has to marinade overnight though so the chicken can soak up the yogurt. You can then bake it or if you have a grill pan, grill it. (careful with the pan smoking up though bc the yogurt sticks, i grilled mine over foil and it worked perfect)...i like to drizzle over some honey at the end.

...this isnt really a dinner meal--but so good..my sister made it yesterday and i almost polished off the whole thing

Chicken Salad with olives and red pepper---sounds weird but so good, just mix together chicken breast, with a lot of chopped black olives, and finely chopped red peppers, mix with a little bit of olive-oil mayo. so good

[Penelicious]

Yum, yum! Keep 'em coming!!!

vigorous--YESSSSS post more chicken and fish!!

[Toni Bunz]

Good thread...

jess- all of those sounds SO GOOD

[Toni Bunz]

I've been eating these at lunch with a can of tuna. Are they bad/good?

http://www.minuterice.com/products/d...tritionalfacts

Nutrition Facts

Serving Size 1 Container (125g, about 1 cup)

Servings Per Container 1

Calories 170
Calories From Fat 40
Amount/Serving % DV* Amount/Serving % DV*
Total Fat 4.5g 7
Sat. Fat 0.5g 3 Total Carb. 28g 9
Trans Fat 0g Dietary Fiber 2g 9
Cholest. 0mg Sugars 0g
Sodium 175mg 7 Protein 3g 6

Calcium 2% • Iron 2%
Ingredients: Long grain brown rice, water, sunflower oil, salt, soy lecithin (emulsifier). CONTAINS SOY.

[chrisd1163]

Last night I made Mustard & Panko encrusted tilapia. I took 2 tbs evoo and mixed with about the same amount of brown mustard. I added 1 clove of minced garlic and juiced 1 lemon and whisked in a shallow pan. In another pan I put whole wheat panko bread crumbs, some black pepper and a little bit of grated pecorino. Dip the tilapia in the wet then dry mixture and I put on baking sheet with aluminum foil sprayed with pam. rubbed the rest of the mixture on top and cooked at 375 for about 15 minutes till golden. I made two nice size fillets. about 8oz each. good eats for lunch today.