Need some recipes?!
Answers: anyone got any healthy eating recipes??
good old fish and chips...
That is a very broad subject and greatly determined by your tastes. If I were to provide several healthy fish recipes and you don't eat fish that would be a waste of time. I can give you some websites that you can obtain a variety of lowfat, heart healthy options though and even a site that will give you recomendation for portions based on your individul profile. Here are my recomendations to get you started:
Diet profile:
www.Mypramid.gov
Low Fat recipes: http://www.calorieking.com/content/recip...
http://www.bhg.com/home/Low-Fat-Recipes....
Heart Healthy:
http://www.nhlbisupport.com/cgi-bin/chd1...
Vegetarian:
www.Vegweb.com
GOOD LUCK!
Yes lots!
warm potato salad-
Servings: 1
Equipment: microwave, stove, 1 quart sauce pan
How long does it take?
About 30 minutes
What's in it?
1 medium potato
1 egg
2 crisp green lettuce leaves
1 Tablespoon fresh herbs (choose from parsley, basil, or oregano)
1 Tablespoon margarine (without hydrogenated fat)
1 teaspoon red wine vinegar
Salt and pepper to taste
How to make it:
Step 1: Hard-boil the egg.
Place the egg, shell and all, in the saucepan and cover with cool water. Bring the water to a boil over high heat. Once the water boils, turn the burner off and allow the water to cool.
Step 2: Nuke the potato.
Wash the potato, then pierce the skin with a fork to let hot air escape while it cooks. Place the potato on a piece of paper towel in the microwave. Cook on high for 7 minutes.
Step 3: Prepare the egg.
Once the egg is cool enough to touch, remove the shell by tapping the egg against a hard surface like the sink. Then run cool water over the egg to help you slip the shell off. Cut the egg in half and discard the yellow yolk. Slice the egg into bite-sized pieces.
Step 4: Prepare the dressing.
Once the potato is done cooking, place the margarine and vinegar in a microwave-safe bowl. Cook the dressing on low for 30 seconds.
Step 5: Prepare the veggies.
Wash the lettuce leaves and fresh herbs. With your clean hands, tear the lettuce into bite-sized pieces and arrange on a plate. Top with herbs, which you can tear into small pieces with your fingers. Slice the potato into bite-sized pieces.
Step 6: Dress the salad.
Place the sliced egg and potato on top of the lettuce and herbs. Drizzle the dressing over the salad and add salt and pepper to taste. Eat up!
Nutrition breakdown:
Calories: 274, Protein 9 g, Carbohydrate 52 g, Fat 4 g (1 g saturated fat), Dietary Fiber 5 g, Vitamin A 686 IU (86% of the RDA), Vitamin C 32 mg (65% of the RDA), Niacin 3 mg (23% of the RDA), Magnesium 63 mg (23% of the RDA)
Cool Melon Soup
Servings: 3
Equipment: blender or food processor, medium bowl
How long does it take?
15 minutes to make, 2 hours to chill
What's in it?
1 ripe cantaloupe
1 teaspoon lemon juice
1/4 cup honey
1 bunch of fresh mint
How to make it:
Step 1: Prepare the melon.
Rinse cantaloupe. Slice it in half and use a spoon to remove (and discard) the seeds. Using a spoon, scoop out the orange flesh of the melon, and place it in a food processor or blender. Toss out (or compost) the rind.
Step 2: Add flavor.
Add the lemon juice and honey to the melon in the blender. Rinse about 7 or 8 mint leaves and add them to the mixture. Blend or liquefy for 2 minutes, until smooth.
Step 3: Chill.
Pour melon soup into a medium bowl, cover, and chill for 2 hours.
To serve, pour soup into three serving bowls and top with a sprig of mint.
Nutrition breakdown:
Calories 152, Protein 2 g, Carbohydrate 39 g, Fat 1 g (saturated fat 0 g), Dietary Fiber 2 g, Vitamin A over 100% of RDA, Vitamin C over 100% of RDA, Vitamin B6 16% of RDA
Oven Roasted Veggies-
Servings: 4
Equipment: sharp knife, oven, baking dish or baking sheet
How long does it take?
1 hour
What's in it?
1 medium red potato
1 medium carrot
1 bunch broccoli
1 Tablespoon olive oil
2 Tablespoons fresh herbs, such as rosemary, basil, thyme, oregano, and sage
Salt and pepper to taste
How to make it:
Step 1: Preheat oven to 450 degrees.
Step 2: Wash the veggies.
Wash the vegetables well since you'll be keeping the skin on those potatoes and carrots. Potatoes and carrots wash up nicely with a vegetables scrubber or a soap-free plastic scouring pad.
Step 3: Cut the veggies.
Slice potatoes and carrots into 3/4-inch pieces. Trim woody (dry looking) ends from the broccoli.
Step 4: Roast the veggies.
Place the vegetables on a baking sheet, and sprinkle with olive oil, herbs, salt, and pepper. Pop the baking sheet in the oven and roast until the vegetables are tender and golden brown. This will take about 45 minutes.
Enjoy your roasted vegetables warm from the oven or keep in the refrigerator, covered, for up to 5 days.
Nutrition breakdown:
Calories 103, Protein 5 g, Carbohydrate 15 g, Fat 4 g (saturated fat 1 g), Dietary Fiber 6 g, Vitamin A over 100% of RDA, Vitamin C over 100% of RDA, Vitamin E 6 mg (76% of RDA), Vitamin B6 25% of RDA
Spinach Salad Pocket:
Servings: 1
Equipment: none
How long does it take?
10 minutes
What's in it?
1 medium whole-wheat pita bread
2 cups fresh spinach
2 thin slices of red onion
2 Tablespoons soy bacon bits
6 mandarin oranges (from a can)
1 Tablespoon low-fat poppy seed dressing
How to make it:
Step 1: Make the salad.
Wash the spinach and tear it into bite-sized pieces. Toss all of the salad ingredients (not the pita bread) into a medium bowl and mix it up.
Step 2: Stuff the pita.
Slice the pita in half lengthwise, making two pockets. Fill each pocket with half of the salad.
Wrap your pita pocket up and you're on the go or munch it right away. This sandwich will keep for up to 3 hours without refrigeration.
Nutrition breakdown:
Calories 214, Protein 10 g, Carbohydrate 42 g, Fat 2 g (saturated fat 0 g), Vitamin A over 100% of RDA, Vitamin C over 100% of RDA, Iron 7 mg (50% of RDA), Calcium 667 mg (56% of RDA), Niacin 4 mg (25% of RDA), Thiamin 42% of RDA, Vitamin B6 1 mg (38% of RDA)
I have alot more, just email me!
lil_miss_me_80@yahoo.com
Garden Risotto
6 cups low-sodium chicken broth
2 teaspoons olive oil
1 medium onion, chopped
1 1/2 cups Arborio rice
1/2 cup dry white wine
3/4 teaspoon salt
Freshly ground black pepper
3 lightly packed cups baby spinach leaves
1 cup frozen peas
1/2 pound asparagus, steamed and cut into 3/4-inch pieces
1/4 cup freshly grated Parmesan
Bring the broth to a simmer in a medium saucepan. Heat the oil in a heavy saucepan over moderately low heat and cook the onion, stirring occasionally, until soft, 3 to 5 minutes. Add the rice and cook, stirring constantly, 1 minute. Add wine and simmer, stirring constantly, until absorbed, about 1 minute. Add 3/4 cup of the hot broth, the salt and a few grinds of fresh pepper and simmer, stirring constantly, until broth is absorbed. Continue simmering and adding hot broth, about 3/4 cup at a time, stirring constantly and allowing the broth to be absorbed before adding more, until rice is almost tender and creamy-looking, about 18 minutes.
Add the spinach and peas and cook until the spinach is wilted. Add the asparagus and cook just until the vegetables are hot. Stir in the Parmesan and more broth if the risotto seems too thick. Serve in soup plates.
I agree with the first reply above...
Heathy eating should include....
lots of protien (lean meat, eggs, fish, soy products)
Vegetables (All)
Less of things like sugars
A simple low fat chicken recipe....
Marinate chicken in garlic, olive oil, chilli peppers flakes, oregano, thyme, lemon juice .overnight and grill....server this with sliched onion, cucumbers n some low fat yogurt in warm opita bread
here are some more recipes...I found this site very helpful
www.sparkpeople.com
try this one
Broccoli with Shallots and Lemon
Ingredients
5 cup broccoli, fresh, cut into large florets, stems cut into large chunks
1 Tbsp light butter
1/2 cup shallot(s), fresh, chopped
1 Tbsp raw lemon peel, thickly grated
1 Tbsp thyme, fresh, chopped
1/2 tsp table salt
1/2 tsp black pepper, freshly ground
Instructions
Bring 1-inch of water to a boil in a large deep skillet. Add broccoli; cover and cook until crisp-tender, about 3 minutes. Drain.
Melt butter in same skillet. Add shallots; cover and cook, stirring often until golden and tender, about 5 minutes.
Add broccoli, lemon peel, thyme, salt and pepper; toss over low heat until broccoli is coated and hot, about 2 to 3 minutes. Transfer to serving bowl. Yields about 1 1/4 cups per serving.
Notes
If you don’t have fresh thyme on hand, don’t substitute dried, go without it or use fresh parsley instead.
You can make this a Core Plan recipe by substituting olive oil for the butter.
http://www.weightwatchers.ca/food/rcp/in...
(*-*)
Vegetable soup: easy and healthy! Take a mix of vegetable of your choice: brocoli, carrots, potatoes, ... and cook them in a chicken bouillon or beef.. add some salt if needed and mix all together. Once done, you might add one spoon of fresh cream.. and it is ready to serve!
Have a look at this one and the site that it comes from:
Chicken and Bacon Parcels with New Potatoes
Per person, for this recipe, you will require:
1 chicken breast fillet
2 large rashers of unsmoked bacon
1 small tomato (sliced)
2tsp coriander, cilantro in US (roughly chopped)
1 clove of garlic (finely chopped)
Freshly ground black pepper
Olive oil
4 or 5 small new potatoes (unpeeled)
Small knob of butter
Pinch of dried dillweed
Place a couple of slices of tomato on the underside of the chicken breast, cover with coriander and garlic and wrap the bacon around it. Place the parcel in the dish and cover with any remaining coriander. Add some pepper and olive oil. Put the lid on the dish and cook in a preheated oven at 200 degrees Celsius for 20/25 minutes. Check that the chicken is cooked all the way through by inserting a metal skewer or fork and ensuring the juices run clear.
NB: no additional salt is required in this dish as the bacon provides all that is necessary.
Boil the new potatoes in salted water for about 25 minutes, drain well then add the knob of butter and the dill and swirl them gently around the pot to ensure thay are fully coated.
BLACKENED SALMON FILLETS
2 Tbs. ground paprika
1 Tbs. ground cayenne pepper
1 Tbs. onion powder
2 tsp. salt
1/2 tsp. ground white pepper
1/2 tsp. ground black pepper
1/4 tsp. dried thyme
1/4 tsp. dried basil
1/4 tsp. dried oregano
4 salmon fillets, skin and bones removed
1/2 C. unsalted butter, melted
In a small bowl, mix paprika, cayenne pepper, onion powder, salt, white pepper, black pepper, thyme, basil and oregano. Brush salmon fillets on both sides with 1/4 C. butter, and sprinkle evenly with the cayenne pepper mixture. Drizzle one side of each fillet with 1/2 the remaining butter. In a large, heavy skillet over high heat, cook salmon, butter side down, until blackened, 2-5 minutes. Turn fillets, drizzle with remaining butter, and continue cooking until fish is blackened and easily flaked with a fork. Makes 4 servings.
POACHED HALIBUT WITH GREEN BEANS AND RED POTATOES *
1 lb. red potatoes
2-1/2 tsp. kosher salt
1 lb. green beans, trimmed
3 tbsp. unsalted butter
2 tbsp. chopped fresh chives
1/4 tsp. freshly ground black pepper
4 (6-oz.) pieces halibut
2-1/2 c. dry white wine
Place the potatoes in a large pot with enough cold water to cover them by 2 inches. Add 2 teaspoons of the salt and bring to a boil. Reduce heat and simmer until almost fork-tender, about 15 minutes. Add the green beans and cook 5 minutes more, until just tender. Drain and set aside. In the same pot, melt the butter over low heat with the chives, 1/4 teaspoon of the salt, and 1/8 teaspoon of the pepper. Quarter the potatoes and return them to the pot with the green beans. Stir gently to combine. Season the fish with the remaining salt and pepper and place in a large skillet. Pour in just enough wine to reach halfway up the sides of the fish. Bring to a simmer over medium-low heat. Cook 6 to 8 minutes, covered, until the fish is opaque. Serve with the beans and potatoes. Spoon any extra chive butter on top of the fish.
*You can replace the halibut with any firm-fleshed white fish, like swordfish. The fillets should be1 inch thick. Makes 4 servings.
OVEN ROASTED CHICKEN AND VEGETABLES
1 (3-3-1/2-lb.) frying chicken, quartered
1/2 c. balsamic vinaigrette salad dressing
4 small red potatoes, quartered
1 small onion, cut into 1/2-inch wedges
4 Frozen Corn-on-the-Cob
2 small zucchini, cut into 1-inch pieces (optional)
1 red bell pepper, cut into 1-inch pieces
1/2 tsp. salt
1/4 tsp. pepper
3 tbsp. balsamic vinaigrette salad dressing
Place chicken in large resealable food storage plastic bag or glass baking dish. Pour 1/2 cup salad dressing over chicken; seal bag or cover dish. Refrigerate 8 hours or overnight to marinate, turning once or twice. Heat oven to 400 F. Remove chicken from marinade; discard marinade. Arrange chicken at one end in ungreased 15 x10 x1-inch baking pan. Place potatoes, onion and corn at other end in pan. Bake at 400 F. for 20 minutes. Add zucchini and bell pepper. Sprinkle vegetables with salt and pepper. Bake an additional 30 to 40 minutes or until chicken is fork-tender and juices run clear, stirring vegetables once during baking time. Before serving, drizzle chicken and vegetables with 3 tablespoons dressing.
ORANGE ROSEMARY CHICKEN
1-1/2 c. orange juice
1/4 c. olive oil
1/4 c. chopped fresh chives
3 tbsp. chopped fresh rosemary
1 tsp. salt
1 tsp. ground black pepper
1 (2-1/2 lb.) whole chicken, cut into 8 pieces
In a medium bowl, mix the orange juice, olive oil, chives, rosemary, salt, and pepper. Place the chicken in the mixture. Cover and marinate in the refrigerator at least 4 hours. Pre-heat the oven broiler. Arrange the chicken on a baking sheet. Broil 30 minutes, 6 to 8 inches from heat. Turn and brush frequently with the remaining marinade mixture, until no longer pink and juices run clear. Serve with baked potato, carrots and Mixed Greens with Cranberry Dressing (recipe below.)
MIXED GREENS WITH CRANBERRY DRESSING
5 C. mixed greens, herbs and lettuce
Sprigs of dill, basil and cilantro.
1/4 lb. blue cheese, crumbled
1 red onion, very thinly sliced
1/3 C. coarsely chopped walnuts (optional)
Dressing:
1 C. fresh cranberries
1 seedless navel orange, peeled and sectioned
2/3 C. granulated sugar
1/2 C. wine vinegar
1 tsp salt
1 tsp. ground mustard
1 C. olive or vegetable oil
In a blender, combine the cranberries, orange sections, sugar, vinegar, salt, and ground mustard. Process till combined. Then remove cover and add oil gradually in a steady stream. Set aside. Rip the greens into bite size pieces. Add sprigs of dill, basil, and cilantro. Place the salad mix on individual salad plates or in a bowl. Top with cheese and walnuts. Drizzle dressing over the salad.
Grilled Beef, Red Onion, & Blue Cheese Salad
Serves 4
Preperation Time: 15 mins
Cooking Time: 8 minutes
2 tablespoons olive oil
3 tablespoons balsamic vinegar
1 clove garlic, minced
1 boneless beef sirloin steak, cut 1 inch thick (about 3/4 pound)
1 tablespoon snipped fresh thyme
2 teaspoons snipped fresh rosemary
4 1/4-inch thick slices red onion
6 cups lightly packed mesclun or torn mixed salad greens
2 tablespoons crumbled Gorgonzola or blue cheese
8 yellow and/or red pear tomatoes, halved
1. For vinaigrette, in a screw-top jar combine oil, vinegar, garlic, 1/2 teaspoon salt, and 1/2 teaspoon pepper; cover and shake well. Trim fat from steak. Remove 1 tablespoon vinaigrette from jar and brush evenly onto both sides of steak. Press thyme and rosemary onto both sides of the steak. Brush both sides of onion slices with some of the remaining vinaigrette, reserving the rest; set aside.
2. Grill steak on rack of an uncovered grill directly over medium heat to desired doneness, turning once. (Allow 8 to 12 minutes for medium-rare and 12 to 15 minutes for medium doneness.) For last 10 minutes of grilling, place onions on grill rack beside meat. Grill onions until tender, turning once.
3. Divide mesclun among 4 dinner plates. To serve, thinly slice the steak across the grain. Separate onion slices into rings. Arrange warm steak and onions atop mesclun. Drizzle with the reserved vinaigrette. Top with cheese and tomatoes.