Anybody have any great healthy recipes out there?
I am looking for some great healthy recipes to make, got any ideas? Could be stove top or grilling.
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October 14th, 2010 at 5:46 pm
GRILLED STEAK WITH FRESH CORN SALAD
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1 tablespoon minced garlic
3 teaspoons extra-virgin olive oil, divided
1/2 teaspoon salt, divided
2 boneless strip (top loin) steaks, trimmed (about 1 1/4 pounds)
5 large ears corn, husked
2 medium tomatoes, chopped
1 small orange or red bell pepper, diced
2 tablespoons chopped fresh basil
2 tablespoons red-wine vinegar
1. Preheat grill to high.
2. Combine garlic, 1 teaspoon oil and 1/4 teaspoon salt in a small bowl. Rub the mixture on both sides of steaks. Place the steaks and corn on the grill. Grill the steaks 2 to 4 minutes per side for medium-rare. Let them rest while the corn finishes cooking. (The steaks will continue to cook while resting.) Grill the corn, turning to cook all sides, until some of the kernels are slightly charred, 8 minutes total. Let stand until cool enough to handle, about 5 minutes.
3. Remove the kernels from the cobs using a sharp knife. Combine the corn, tomatoes and bell pepper in a medium bowl; stir in basil, vinegar, the remaining 2 teaspoons oil and 1/4 teaspoon salt. Slice the steaks and serve with the corn salad.
NUTRITION INFORMATION: Per serving: 383 calories; 12 g fat (3 g sat, 6 g mono); 52 mg cholesterol; 39 g carbohydrate; 34 g protein; 6 g fiber; 379 mg sodium. Nutrition bonus: Vitamin C (90% daily value), Zinc (40% dv), Potassium (30% dv), Vitamin A (30% dv), Folate (27% dv), Iron (15% dv). 2 Carbohydrate Servings
CHICKEN WITH SUGAR SNAP PEAS & SPRING HERBS
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
1 cup reduced-sodium chicken broth
1 teaspoon Dijon mustard
1/2 teaspoon salt
Freshly ground pepper to taste
2 teaspoons plus 1 tablespoon flour, divided
1 pound thin-sliced chicken breast cutlets
1 tablespoon extra-virgin olive oil
8 ounces sugar snap peas, cut in half (2 cups)
1 14-ounce can quartered artichoke hearts, rinsed
1/4 cup sprouted beans, optional (see Ingredient note)
3 tablespoons minced fresh herbs, such as chives, tarragon or dill
2 teaspoons champagne vinegar or white-wine vinegar
1. Whisk broth, mustard, salt, pepper and
2 teaspoons flour in a small bowl until smooth.
2. Sprinkle both sides of the chicken with the remaining 1 tablespoon flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm.
3. Increase heat to high; stir the broth mixture and add to the skillet along with snap peas, artichoke hearts and sprouted beans. Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, about 3 minutes.
4. Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.
NUTRITION INFORMATION: Per serving: 248 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 19 g carbohydrate; 29 g protein; 7 g fiber; 605 mg sodium; 603 mg potassium. Nutrition bonus: Vitamin C (35% daily value), Magnesium (20% dv), Potassium (17% dv), Iron (15% dv). 1 Carbohydrate Serving Exchanges: 4 very lean meat, 2 vegetable, 1 fat
TIP: Sprouted beans, not to be confused with bean sprouts, are beans that have just barely sprouted?they look like a bean with a tiny fiber attached (rather than the more fleshy-looking sprouts commonly used in Asian cooking). Eat raw in salads or add to cooked dishes; they’re an excellent source of fiber and protein. Look for them in the produce section near other sprouts.
October 14th, 2010 at 5:57 pm
NACHOS
PITTA BREAD DRIED AND BROKEN UP
LITE SOUR CREAM
TOMATO SALSA
LITE GREATED CHEESE
October 14th, 2010 at 6:22 pm
I am not a dieter, but I don’t like preservatives, so my food tends to be healthy. If I could just stop eating so much of it : )
I have a very healthy marinade that I used Tuesday for chicken and veggies.
1/4 c. extra virgin olive oil
1 tbsp. dijon mustard (but I have used regular yellow mustard in a pinch)
1 lemon juiced
1 clove of finely diced garlic
1 shallot finely diced (but I have used about 1/4 of an onion in a pinch)
Salt & Pepper
Whisk this all together. I said 1 lemon, but you may need to add a little extra if you don’t have about 1/2 cup of the marinade. If you don’t have extra lemon use a little bit of vinegar. Take half of the mixture and put it in a ziplock bag with 4 chicken breasts. Let it marinade for 2 hours or up to overnight. I have also done this with salmon, only marinate this for 1/2 hour to the max of 2 hours. Grill or bake this.
Then make veggie kebabs. Simply marinate the veggies for about 1 hour and grill or bake them. YUM!
If you have leftovers from this, cook up Barilla Plus (more nutrients) and add the leftover chicken diced up and veggies with a little bit of vinegarette and some parm cheese.
October 14th, 2010 at 6:39 pm
Catherine’s Spicy Chicken Soup
INGREDIENTS
* 2 quarts water
* 8 skinless, boneless chicken breast halves
* 1/2 teaspoon salt
* 1 teaspoon ground black pepper
* 1 teaspoon garlic powder
* 2 tablespoons dried parsley
* 1 tablespoon onion powder
* 5 cubes chicken bouillon
* 3 tablespoons olive oil
* 1 onion, chopped
* 3 cloves garlic, chopped
* 1 (16 ounce) jar chunky salsa
* 2 (14.5 ounce) cans peeled and diced tomatoes
* 1 (14.5 ounce) can whole peeled tomatoes
* 1 (10.75 ounce) can condensed tomato soup
* 3 tablespoons chili powder
* 1 (15 ounce) can whole kernel corn, drained
* 2 (16 ounce) cans chili beans, undrained
* 1 (8 ounce) container sour cream
DIRECTIONS
1. In a large pot over medium heat, combine water, chicken, salt, pepper, garlic powder, parsley, onion powder and bouillon cubes. Bring to a boil, then reduce heat and simmer 1 hour, or until chicken juices run clear. Remove chicken, reserve broth. Shred chicken.
2. In a large pot over medium heat, cook onion and garlic in olive oil until slightly browned. Stir in salsa, diced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream, shredded chicken and 5 cups broth. Simmer 30 minutes.
October 14th, 2010 at 7:35 pm
Grilled Raspberry Chicken
• 6 boneless, skinless chicken breasts
• 1/2 cup frozen raspberries, thawed
• 1 cup raspberry vinaigrette
• 1/4 cup raspberry vodka (optional)
• 1/4 cup finely chopped mint leaves (optional)
• Fresh mint sprigs, for garnish (optional)
• Fresh raspberries, for garnish (optional)
Rinse chicken breasts and pat dry with paper towels. Place chicken in a large zip-top bag. Add raspberries, vinaigrette, vodka (if using) and chopped mint. Squeeze air out and seal bag. Gently massage the bag to mash raspberries. Marinate in the refrigerator for 1 to 4 hours.
Preheat grill to medium-high heat. Place chicken breasts on the grill and cook for 4 to 6 minutes per side. Remove from grill and place on serving platter. Garnish with fresh mint sprigs and fresh raspberries if so desired.