Do you have any healthy recipes you would like to share?!
Please nothing to exotic and out there!. I need some low fat low calorie dinners to make that my husband and children would enjoy!. If you have a site that shows nutrient content that would be great thanks!Www@FoodAQ@Com
Answers:
I had the same issue once my husband and I moved in together!. I will recommend the BEST tools ever: low sodium/low fat chicken broth (I use College Inn), white wine (I use cheap Pinot Grigio), and fat free half and half!. I entertain and cook often!. However, I am a firm believer that if you add cream, butter, salt, and cheese to anything, it will taste good!. We often get into this kind of thinking because it is convenient!.
I substitute the three aforementioned products in almost everything!. You care for alfredo!? Add some broccoli, change the heavy cream for fat free half and half, add some grilled chicken and you have a new meal!!! (dont use low fat cheese here, as the sauce will coagulate (SP!?)) Are you tired of red sauce on pasta!? Take even canned/bottled sauce (lower sodium or organic are best, but on the weeks/months money is tough, I just use the regular brand) - take some onions, celery, or whatever veggies you like - I use lots of onions and garlic - saute with a similar product to PAM!. Add some white wine - about 1/4 cup - let it simmer down slightly - add the bottle of sauce!. Let it heat and then add the fat free half and half and 1/2 tsp sea salt (better for you then regular or even kosher salt)!. Simmer until combined and serve over pasta!. A great accompainment is chicken or shrimp!. If you are doing the low carb, take out the pasta or replace with whole wheat pasta or just serve with the meat!
Elegent dinner - no problem!. Get a HOT pan!. Put two turns of the pan of olive oil in the pan (go around the pan with your bottle of oil twice)!. When the oil is SIZZLING, add breasts of chicken!. Slightly reduce heat!. Leave for 2!.5 min each side - take out of pan and set aside!.
From here, you can do anything and remember, that the meat can be fish (a sturdy fish!!), shrimp, pork, beef, or universal chicken!
Add 1/3 cup of low sodium/low fat chicken broth (if you are using beef, you may want to consider beef broth with the same recommendations)!. Do something called deglazing the pan!. Here what you are doing is using an additional liquid - in this case the broth - in order to pull up all the delicious flavors that the meat has left!. The pan will steam and use a utensil to encourage the pieces of flavor to come up!. I would add garlic here, but do so to your taste!. Add an additional 1/3 cup of broth, 1/3 cup white wine and bring to a light boil!. Then add 1/3 cup FF 1/2 and 1/2!. Using a fat free product and a wine may not always result in a smooth top!. However, I have never had a complaint!.
Choose a spice if you will - dill, tarragon, basil, cumin for those that like sone spice - fresh approx!. 2 tbs, dried, approx!. 1 tbs!. Add to the sauce and simmer until thicker!. One thing that I realized when I started cooking lower fat was that the sauces were thiner - I am a sauce girl and didnt care for this!. My husband could go either way!. If for whatever the reason you are a sauce person, there is a great product you can purchase in the baking isle called Wondra - its in a tube that is blue and has been around since my mother was a little kid!. It is a great alternative to thickening sauces compared to a rue or to cornstarch!.
Finally, in places you can replace it, think about it:
-Breakfast sausage - Jimmy Dean makes a 50% less fat that is wonderful
-Eggs - consider if you are going to be scrambling, using eggbeaters!. There is lower cholesteral here and the taste is very similar
-Vegetarian meats - are a great replacement in something like stuffed mushrooms, meats, or pastas!. Then you dont feel bad about the cheese because you have cut so many thing out!
-Dont be fooled that if it is turkey or chicken, it has less fat - I use ground beef at 97% fat free!. This is above the percentage in most poultry!. Look and see!.
-Trim the fat off of meat - I use to love the meat near the bone in the pork chop - but it was the fat I loved!. Using something like a boneless pork chop is helpful!!
Good luck and all the best -Www@FoodAQ@Com
I substitute the three aforementioned products in almost everything!. You care for alfredo!? Add some broccoli, change the heavy cream for fat free half and half, add some grilled chicken and you have a new meal!!! (dont use low fat cheese here, as the sauce will coagulate (SP!?)) Are you tired of red sauce on pasta!? Take even canned/bottled sauce (lower sodium or organic are best, but on the weeks/months money is tough, I just use the regular brand) - take some onions, celery, or whatever veggies you like - I use lots of onions and garlic - saute with a similar product to PAM!. Add some white wine - about 1/4 cup - let it simmer down slightly - add the bottle of sauce!. Let it heat and then add the fat free half and half and 1/2 tsp sea salt (better for you then regular or even kosher salt)!. Simmer until combined and serve over pasta!. A great accompainment is chicken or shrimp!. If you are doing the low carb, take out the pasta or replace with whole wheat pasta or just serve with the meat!
Elegent dinner - no problem!. Get a HOT pan!. Put two turns of the pan of olive oil in the pan (go around the pan with your bottle of oil twice)!. When the oil is SIZZLING, add breasts of chicken!. Slightly reduce heat!. Leave for 2!.5 min each side - take out of pan and set aside!.
From here, you can do anything and remember, that the meat can be fish (a sturdy fish!!), shrimp, pork, beef, or universal chicken!
Add 1/3 cup of low sodium/low fat chicken broth (if you are using beef, you may want to consider beef broth with the same recommendations)!. Do something called deglazing the pan!. Here what you are doing is using an additional liquid - in this case the broth - in order to pull up all the delicious flavors that the meat has left!. The pan will steam and use a utensil to encourage the pieces of flavor to come up!. I would add garlic here, but do so to your taste!. Add an additional 1/3 cup of broth, 1/3 cup white wine and bring to a light boil!. Then add 1/3 cup FF 1/2 and 1/2!. Using a fat free product and a wine may not always result in a smooth top!. However, I have never had a complaint!.
Choose a spice if you will - dill, tarragon, basil, cumin for those that like sone spice - fresh approx!. 2 tbs, dried, approx!. 1 tbs!. Add to the sauce and simmer until thicker!. One thing that I realized when I started cooking lower fat was that the sauces were thiner - I am a sauce girl and didnt care for this!. My husband could go either way!. If for whatever the reason you are a sauce person, there is a great product you can purchase in the baking isle called Wondra - its in a tube that is blue and has been around since my mother was a little kid!. It is a great alternative to thickening sauces compared to a rue or to cornstarch!.
Finally, in places you can replace it, think about it:
-Breakfast sausage - Jimmy Dean makes a 50% less fat that is wonderful
-Eggs - consider if you are going to be scrambling, using eggbeaters!. There is lower cholesteral here and the taste is very similar
-Vegetarian meats - are a great replacement in something like stuffed mushrooms, meats, or pastas!. Then you dont feel bad about the cheese because you have cut so many thing out!
-Dont be fooled that if it is turkey or chicken, it has less fat - I use ground beef at 97% fat free!. This is above the percentage in most poultry!. Look and see!.
-Trim the fat off of meat - I use to love the meat near the bone in the pork chop - but it was the fat I loved!. Using something like a boneless pork chop is helpful!!
Good luck and all the best -Www@FoodAQ@Com
Broccoli and Rotini Pasta
12 ounces rotini pasta
4 cups broccoli florets
1 1/2 cups half and half
3/4 cup cream cheese, at room temperature
1 tablespoon chopped red onions
1 1/2 tablespoons Dijon mustard
Cook pasta according to package directions!.
Place broccoli in colander, and drain pasta over broccoli!.
Rinse out pasta pot!.
Combine all other ingredients in the pasta pot!.
Heat until cream cheese is melted!.
Toss with pasta and broccoli!.
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Feta and Vegetable Rotini Salad Aka Greek Salad
1 (12 ounce) package tri-color spiral pasta, cooked, drained and cooled
2 cups tomatoes, chopped into bite size
1 cup feta cheese, crumbled
2 cups cucumbers, peeled and chopped bite size
16 ounces black olives, sliced in half
1 (16 ounce) bottle of zesty Italian salad dressing
Toss all ingredients in a bowl!. Cover and refrigderate atleast one hour before serving!.
----------------
Cabbage Roll Casserole
2 lbs ground beef
1 cup chopped onion
1 - 28 ounce can tomato puree
1 lb chopped cabbage
1 cup uncooked rice
2 – 14 ounce cans beef broth
Preheat oven to 350 degrees!. In large skillet, brown meat and onion, and drain off fat!. Add tomato puree, cabbage, and rice!. Pour mixture into a 9 x 13 greased or sprayed baking dish!. Pour beef broth over mixture, cover and bake for 1 hour!.
Stir, replace cover, and bake for another 40 minutes!.
--------------
Chicken Casserole
2 lb Boneless chicken, diced
2 Eggplant, chopped
2 Zucchini, chopped
2 Potatoes, chopped
1/2 lb Green beans, sliced
1 Carrot, chopped
2 Tomatoes, chopped
4 Green peppers, chopped
1/2 C Olive oil
1 T Tomato paste
Salt & Black pepper
Place all the ingredients in a casserole!. Add water
Cook at medium heat for 45 minutes!.
Serves 4!.
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CRUNCHY ONION CHICKEN
1 1/3 cups French’s Original French Fried Onions
4 boneless skinless chicken breast halves
1 egg, beaten
LIGHTLY CRUSH:
Onions in a plastic bag!.
DIP:
Chicken in egg
COVER:
With onion crumbs, press firmly to adhere to chicken!.
BAKE:
Preheat oven to 400 degrees!.
Place chicken on lightly greased baking pan!.
Sprinkle with additional onion crumbs, if desired!.
Bake for 20 minutes or until no longer pink in center!.Www@FoodAQ@Com
12 ounces rotini pasta
4 cups broccoli florets
1 1/2 cups half and half
3/4 cup cream cheese, at room temperature
1 tablespoon chopped red onions
1 1/2 tablespoons Dijon mustard
Cook pasta according to package directions!.
Place broccoli in colander, and drain pasta over broccoli!.
Rinse out pasta pot!.
Combine all other ingredients in the pasta pot!.
Heat until cream cheese is melted!.
Toss with pasta and broccoli!.
----------------------
Feta and Vegetable Rotini Salad Aka Greek Salad
1 (12 ounce) package tri-color spiral pasta, cooked, drained and cooled
2 cups tomatoes, chopped into bite size
1 cup feta cheese, crumbled
2 cups cucumbers, peeled and chopped bite size
16 ounces black olives, sliced in half
1 (16 ounce) bottle of zesty Italian salad dressing
Toss all ingredients in a bowl!. Cover and refrigderate atleast one hour before serving!.
----------------
Cabbage Roll Casserole
2 lbs ground beef
1 cup chopped onion
1 - 28 ounce can tomato puree
1 lb chopped cabbage
1 cup uncooked rice
2 – 14 ounce cans beef broth
Preheat oven to 350 degrees!. In large skillet, brown meat and onion, and drain off fat!. Add tomato puree, cabbage, and rice!. Pour mixture into a 9 x 13 greased or sprayed baking dish!. Pour beef broth over mixture, cover and bake for 1 hour!.
Stir, replace cover, and bake for another 40 minutes!.
--------------
Chicken Casserole
2 lb Boneless chicken, diced
2 Eggplant, chopped
2 Zucchini, chopped
2 Potatoes, chopped
1/2 lb Green beans, sliced
1 Carrot, chopped
2 Tomatoes, chopped
4 Green peppers, chopped
1/2 C Olive oil
1 T Tomato paste
Salt & Black pepper
Place all the ingredients in a casserole!. Add water
Cook at medium heat for 45 minutes!.
Serves 4!.
----------
CRUNCHY ONION CHICKEN
1 1/3 cups French’s Original French Fried Onions
4 boneless skinless chicken breast halves
1 egg, beaten
LIGHTLY CRUSH:
Onions in a plastic bag!.
DIP:
Chicken in egg
COVER:
With onion crumbs, press firmly to adhere to chicken!.
BAKE:
Preheat oven to 400 degrees!.
Place chicken on lightly greased baking pan!.
Sprinkle with additional onion crumbs, if desired!.
Bake for 20 minutes or until no longer pink in center!.Www@FoodAQ@Com
COUNTRY STYLE BBQ CHICKEN
1/2 cup chopped onions
1 cup ketchup
1/2 cup distilled white vinegar
1/4 cup brown sugar
1 tablespoon dry mustard
3/4 teaspoon salt
1/4 teaspoon pepper
6 skinless, boneless chicken breast halves
Mix the onions, ketchup, vinegar, brown sugar, dry mustard, salt, and pepper in a saucepan over medium heat!. Cook 15 minutes, stirring occasionally!.
Preheat oven to 350 degrees F (175 degrees C)!. Lightly grease a baking dish!.
Arrange chicken in the baking dish!. Pour sauce over the chicken!.
Bake 25 minutes in the preheated oven, or until chicken juices run clear!.
Servings Per Recipe: 6
Calories: 221
Total Fat: 3!.5g
Cholesterol: 67mg
Sodium: 828mg
Total Carbs: 21!.4g
Dietary Fiber: 0!.9g
Protein: 25!.8g
--------------------------------------!.!.!.
BEEF TIPS AND NOODLES
1 pound sirloin tips, cubed
1 (10!.75 ounce) can condensed cream of mushroom soup
1 (1!.25 ounce) package beef with onion soup mix
1 (4!.5 ounce) can mushrooms, drained
1 cup water
1 (16 ounce) package wide egg noodles
Preheat oven to 400 degrees F (200 degrees C)!.
In a 13x9 inch casserole dish, combine the mushroom and beef onion soups, canned mushrooms and water!. Mix thoroughly and add beef tips!. Turn to coat well!.
Bake in a preheated oven for 1 hour!.
While beef tips are baking, bring a large pot of lightly salted water to a boil!. Add pasta and cook for 8 to 10 minutes or until al dente; drain!. Serve beef tips and sauce over noodles!.
Servings Per Recipe: 8
Calories: 315
Total Fat: 8!.7g
Cholesterol: 77mg
Sodium: 695mg
Total Carbs: 40!.9g
Dietary Fiber: 2!.2g
Protein: 17!.7g
--------------------------------------!.!.!.
SLOW COOKER CHILI
1 pound ground beef
3/4 cup diced onion
3/4 cup diced celery
3/4 cup diced green bell pepper
2 cloves garlic, minced
2 (10!.75 ounce) cans tomato puree
1 (15 ounce) can kidney beans with liquid
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can cannellini beans with liquid
1/2 tablespoon chili powder
1/2 teaspoon dried parsley
1 teaspoon salt
3/4 teaspoon dried basil
3/4 teaspoon dried oregano
1/4 teaspoon ground black pepper
1/8 teaspoon hot pepper sauce
Place the beef in a skillet over medium heat, and cook until evenly brown!. Drain grease!.
Place the beef in a slow cooker, and mix in onion, celery, green bell pepper, garlic, tomato puree, kidney beans, and cannellini beans!. Season with chili powder, parsley, salt, basil, oregano, black pepper, and hot pepper sauce!.
Cover, and cook 8 hours on Low!.
Servings Per Recipe: 8
Calories: 276
Total Fat: 7!.5g
Cholesterol: 34mg
Sodium: 1107mg
Total Carbs: 34!.3g
Dietary Fiber: 11!.3g
Protein: 18!.9g
--------------------------------------!.!.!.
HOMEMADE TAKEOUT BROCCOLI BEEF
2 tablespoons low-sodium soy sauce
2 tablespoons fat-free Italian dressing
1 teaspoon cornstarch
1 tablespoon minced garlic
1 teaspoon ground ginger
3/4 pound round steak, cut into strips
6 cups water
5 cubes beef bouillon
4 ounces linguine pasta, uncooked
1/2 cup fat free beef broth
1 cup fresh mushrooms, sliced
1/2 cup sliced green onion
1 pound broccoli, separated into florets
In a shallow glass dish or bowl, stir together the soy sauce, Italian dressing, cornstarch, garlic and ginger!. Place steak strips in the mixture to marinate for 15 minutes!.
While the beef is marinating, combine the bouillon cubes in water in a large saucepan!. Bring to a boil, and add pasta!. Cook for about 8 minutes, or until al dente!. Drain!.
Heat a large skillet over medium-high heat!. Remove beef from marinade with a slotted spoon, and place in the hot skillet!. Discard marinade!. Cook beef, stirring constantly for 2 to 3 minutes, or until mostly browned!. Stir in the beef broth, mushrooms and green onions, reduce heat to medium-low, cover, and simmer for about 5 minutes!. Remove lid, add broccoli, and cook until broccoli is bright green and tender but still crisp!. Add drained linguine, toss, and serve!.
Servings Per Recipe: 4
Calories: 300
Total Fat: 7!.1g
Cholesterol: 46mg
Sodium: 1507mg
Total Carbs: 33!.9g
Dietary Fiber: 5!.3g
Protein: 26!.9g
--------------------------------------!.!.!.
TWENTY MINUTE LASAGNA
3/4 pound ground beef
2 packets dry spaghetti sauce mix
1 (1 ounce) package dry mushroom gravy mix
2 (6 ounce) cans tomato paste
4 cups water
2 tablespoons vegetable oil
1 (16 ounce) package lasagna noodles
1 (16 ounce) package mozzarella cheese, shredded
Preheat oven to 350 degrees F (175 degrees C)!.
Place ground beef in a large, deep skillet!. Cook over medium high heat until evenly brown!. Drain, crumble and set aside!.
In a medium saucepan over medium-high heat, combine spaghetti sauce mix, mushroom gravy mix, tomato paste, water and oil!. Bring to a boil and stir in ground beef!. Reduce heat and simmer for 20 minutes!.
In a 9x13 inch baking dish layer the noodles, sauce and cheese; repeat layers, ending with cheese!.
Bake in preheated oven for 20 minutes!.
Servings Per Recipe: 12
Calories: 263
Total Fat: 7!.2g
Cholesterol: 20mg
Sodium: 1000mg
Total Carbs: 38!.7g
Dietary Fiber: 2!.7g
Protein: 12!.4g
--------------------------------------!.!.!.
EASY GRILLED CHICKEN TERIYAKI
4 skinless, boneless chicken breast halves
1 cup teriyaki sauce
1/4 cup lemon juice
2 teaspoons minced fresh garlic
2 teaspoons sesame oil
Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag!. Seal bag, and shake to coat!. Place in refrigerator for 24 hours, turning every so often!.
Preheat grill for high heat!.
Lightly oil the grill grate!. Remove chicken from bag, discarding any remaining marinade!. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork!.
Servings Per Recipe: 4
Calories: 240
Total Fat: 7!.5g
Cholesterol: 67mg
Sodium: 691mg
Total Carbs: 16!.6g
Dietary Fiber: 0!.1g
Protein: 25!.3g
--------------------------------------!.!.!.
If you want specific healthy recipes, email me!. Hope you like them!Www@FoodAQ@Com
1/2 cup chopped onions
1 cup ketchup
1/2 cup distilled white vinegar
1/4 cup brown sugar
1 tablespoon dry mustard
3/4 teaspoon salt
1/4 teaspoon pepper
6 skinless, boneless chicken breast halves
Mix the onions, ketchup, vinegar, brown sugar, dry mustard, salt, and pepper in a saucepan over medium heat!. Cook 15 minutes, stirring occasionally!.
Preheat oven to 350 degrees F (175 degrees C)!. Lightly grease a baking dish!.
Arrange chicken in the baking dish!. Pour sauce over the chicken!.
Bake 25 minutes in the preheated oven, or until chicken juices run clear!.
Servings Per Recipe: 6
Calories: 221
Total Fat: 3!.5g
Cholesterol: 67mg
Sodium: 828mg
Total Carbs: 21!.4g
Dietary Fiber: 0!.9g
Protein: 25!.8g
--------------------------------------!.!.!.
BEEF TIPS AND NOODLES
1 pound sirloin tips, cubed
1 (10!.75 ounce) can condensed cream of mushroom soup
1 (1!.25 ounce) package beef with onion soup mix
1 (4!.5 ounce) can mushrooms, drained
1 cup water
1 (16 ounce) package wide egg noodles
Preheat oven to 400 degrees F (200 degrees C)!.
In a 13x9 inch casserole dish, combine the mushroom and beef onion soups, canned mushrooms and water!. Mix thoroughly and add beef tips!. Turn to coat well!.
Bake in a preheated oven for 1 hour!.
While beef tips are baking, bring a large pot of lightly salted water to a boil!. Add pasta and cook for 8 to 10 minutes or until al dente; drain!. Serve beef tips and sauce over noodles!.
Servings Per Recipe: 8
Calories: 315
Total Fat: 8!.7g
Cholesterol: 77mg
Sodium: 695mg
Total Carbs: 40!.9g
Dietary Fiber: 2!.2g
Protein: 17!.7g
--------------------------------------!.!.!.
SLOW COOKER CHILI
1 pound ground beef
3/4 cup diced onion
3/4 cup diced celery
3/4 cup diced green bell pepper
2 cloves garlic, minced
2 (10!.75 ounce) cans tomato puree
1 (15 ounce) can kidney beans with liquid
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can cannellini beans with liquid
1/2 tablespoon chili powder
1/2 teaspoon dried parsley
1 teaspoon salt
3/4 teaspoon dried basil
3/4 teaspoon dried oregano
1/4 teaspoon ground black pepper
1/8 teaspoon hot pepper sauce
Place the beef in a skillet over medium heat, and cook until evenly brown!. Drain grease!.
Place the beef in a slow cooker, and mix in onion, celery, green bell pepper, garlic, tomato puree, kidney beans, and cannellini beans!. Season with chili powder, parsley, salt, basil, oregano, black pepper, and hot pepper sauce!.
Cover, and cook 8 hours on Low!.
Servings Per Recipe: 8
Calories: 276
Total Fat: 7!.5g
Cholesterol: 34mg
Sodium: 1107mg
Total Carbs: 34!.3g
Dietary Fiber: 11!.3g
Protein: 18!.9g
--------------------------------------!.!.!.
HOMEMADE TAKEOUT BROCCOLI BEEF
2 tablespoons low-sodium soy sauce
2 tablespoons fat-free Italian dressing
1 teaspoon cornstarch
1 tablespoon minced garlic
1 teaspoon ground ginger
3/4 pound round steak, cut into strips
6 cups water
5 cubes beef bouillon
4 ounces linguine pasta, uncooked
1/2 cup fat free beef broth
1 cup fresh mushrooms, sliced
1/2 cup sliced green onion
1 pound broccoli, separated into florets
In a shallow glass dish or bowl, stir together the soy sauce, Italian dressing, cornstarch, garlic and ginger!. Place steak strips in the mixture to marinate for 15 minutes!.
While the beef is marinating, combine the bouillon cubes in water in a large saucepan!. Bring to a boil, and add pasta!. Cook for about 8 minutes, or until al dente!. Drain!.
Heat a large skillet over medium-high heat!. Remove beef from marinade with a slotted spoon, and place in the hot skillet!. Discard marinade!. Cook beef, stirring constantly for 2 to 3 minutes, or until mostly browned!. Stir in the beef broth, mushrooms and green onions, reduce heat to medium-low, cover, and simmer for about 5 minutes!. Remove lid, add broccoli, and cook until broccoli is bright green and tender but still crisp!. Add drained linguine, toss, and serve!.
Servings Per Recipe: 4
Calories: 300
Total Fat: 7!.1g
Cholesterol: 46mg
Sodium: 1507mg
Total Carbs: 33!.9g
Dietary Fiber: 5!.3g
Protein: 26!.9g
--------------------------------------!.!.!.
TWENTY MINUTE LASAGNA
3/4 pound ground beef
2 packets dry spaghetti sauce mix
1 (1 ounce) package dry mushroom gravy mix
2 (6 ounce) cans tomato paste
4 cups water
2 tablespoons vegetable oil
1 (16 ounce) package lasagna noodles
1 (16 ounce) package mozzarella cheese, shredded
Preheat oven to 350 degrees F (175 degrees C)!.
Place ground beef in a large, deep skillet!. Cook over medium high heat until evenly brown!. Drain, crumble and set aside!.
In a medium saucepan over medium-high heat, combine spaghetti sauce mix, mushroom gravy mix, tomato paste, water and oil!. Bring to a boil and stir in ground beef!. Reduce heat and simmer for 20 minutes!.
In a 9x13 inch baking dish layer the noodles, sauce and cheese; repeat layers, ending with cheese!.
Bake in preheated oven for 20 minutes!.
Servings Per Recipe: 12
Calories: 263
Total Fat: 7!.2g
Cholesterol: 20mg
Sodium: 1000mg
Total Carbs: 38!.7g
Dietary Fiber: 2!.7g
Protein: 12!.4g
--------------------------------------!.!.!.
EASY GRILLED CHICKEN TERIYAKI
4 skinless, boneless chicken breast halves
1 cup teriyaki sauce
1/4 cup lemon juice
2 teaspoons minced fresh garlic
2 teaspoons sesame oil
Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag!. Seal bag, and shake to coat!. Place in refrigerator for 24 hours, turning every so often!.
Preheat grill for high heat!.
Lightly oil the grill grate!. Remove chicken from bag, discarding any remaining marinade!. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork!.
Servings Per Recipe: 4
Calories: 240
Total Fat: 7!.5g
Cholesterol: 67mg
Sodium: 691mg
Total Carbs: 16!.6g
Dietary Fiber: 0!.1g
Protein: 25!.3g
--------------------------------------!.!.!.
If you want specific healthy recipes, email me!. Hope you like them!Www@FoodAQ@Com
I'm not sure if you're kids will eat this, but here are some different recipes:
Beef, Brown Rice and Mushroom Stew
Makes 6 1-cup servings
POINTS? value per serving: 6
Ingredients
* Nonstick cooking spray
* 1 1/2 pounds bottom round, cut into 1-inch cubes
* 2 medium onions, halved and thinly sliced
* 1 pound cremini or white button mushrooms, cleaned and thinly sliced
* 2 tsp stemmed fresh thyme or 1 tsp dried thyme
* 1 tsp caraway seeds
* 1 tsp salt
* 1/2 tsp ground black pepper
* 2 cups reduced-sodium vegetable broth
* One 12-ounce bottle Guinness stout
* 1/2 cup uncooked brown rice
Instructions
1!. Preheat the oven to 350oF!.
2!. Spray a large casserole or oven-safe saucepan with nonstick spray and set over medium heat!. Add the meat (working in batches if necessary) and brown on all sides, turning occasionally, about 4 minutes!. Transfer to a plate!.
3!. Spray again with nonstick spray and add the onions!. Cook, stirring often, until softened, about 4 minutes!. Add the mushrooms and continue cooking, stirring frequently, until they release their liquid, about 4 minutes!.
4!. Stir in the thyme, caraway seeds, salt and pepper; cook until aromatic, about 15 seconds!.
5!. Pour in the broth and beer, stirring until the foam dissipates!. Stir the beef back into the stew and bring to a simmer!. Cover and place in the oven to bake for 30 minutes!.
6!. Stir in the rice!. Cover and bake until the meat and rice are tender, stirring once or twice, about 1 more hour!.
Whole Wheat Irish Soda Bread
Baking soda was the boon to home bakers in the late 18th century!. No more yeast! Irish soda bread celebrates this quick-and-easy heartiness: Here's a raisin-and-caraway studded loaf with no fuss and big taste!.
Whole Wheat Irish Soda Bread
Makes 1 round loaf (8 slices)!.
Serving size: 1 slice (1/8 loaf)
POINTS? value per serving: 3
Ingredients
* 3/4 cup low-fat buttermilk
* 2 Tbsp canola oil
* 1 cup plus 1 tsp all-purpose flour, separated
* 1 cup whole-wheat flour
* 1/3 cup golden raisins
* 4 tsp caraway seeds
* 1 tsp baking soda
* 1/2 tsp baking powder
* 1/2 tsp salt
* Nonstick cooking spray
Instructions
1!. Position a rack in the center of the oven and preheat the oven to 325oF!.
2!. Whisk the buttermilk and oil in a medium bowl; set aside!.
3!. Whisk 1 cup all-purpose flour, the whole-wheat flour, raisins, caraway seeds, baking soda, baking powder and salt in a large bowl!. Stir in the buttermilk mixture with a wooden spoon until thoroughly moistened!.
4!. Dust a clean, dry work surface with the remaining 1 teaspoon flour!. Turn the dough out onto work surface and knead for 30 seconds, just until it coheres!. Shape into a round loaf about 6 inches in diameter and 1 inch high!. Use a sharp knife or a new raz
or blade to cut an "x" about 1/2 inch deep in the top of the loaf!.
5!. Lightly spray a baking sheet with nonstick spray, place the loaf on it, and bake until lightly browned and crusty, about 45 minutes!. Transfer to a wire rack to cool for at least 15 minutes before slicing!.
!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.
Stuffed Boneless Leg of Lamb
Makes 12 servings
POINTS? value per serving: 5
Ingredients
* 1/2 cup dried apricots (3 ounces)
* Boiling water
* 1 large shallot, halved and thinly sliced
* 1 Tbsp fresh rosemary leaves, minced
* 1 tsp salt
* 1/2 tsp ground black pepper
* One 4-pound lean boneless leg of lamb, butterflied and trimmed of surface fat
* Butchers' twine
Instructions
1!. Place the apricots in a medium bowl, cover with boiling water to a depth of 1 inch, and set aside to soften for 20 minutes!. Meanwhile, preheat the oven to 350°F!.
2!. Drain the apricots, spread them out on a cutting board, and mince them to a coarse paste by rocking a large knife through them, changing the blade's direction and position as you go!. Scrape this apricot mash into a bowl and stir in the shallot, rosemary, salt and pepper!.
3!. Place the leg of lamb on your work surface, smooth side down; spread the apricot mixture over the exposed portion of the meat!. Starting at one of the long sides, roll the leg closed, forming a neat, fat (if rather lumpy) sausage-like roll!. Tie with twine in three places to keep closed—not so tight that the filling squeezes out but tight enough to hold the roll in shape!.
4!. Place lamb in a heavy roasting pan and bake, basting occasionally with the pan juices, until an instant-read meat thermometer inserted into the thickest part of the meat registers 145°F for medium-rare or 150°F for medium, about 2 hours!. Set aside to rest at room temperature before slicing off the twine and carving the roast into 24 rounds!.
Serving size: 2 slices
Wild Rice, Barley and Asparagus Pilaf
Hardly traditional, this hearty side dish could be a meal on its own, alongside a cup of soup or a light green salad!. Use pure wild rice, not a blend of wild and brown rice!.
Wild Rice, Barley and Asparagus Pilaf
Makes 12 servings
POINTS? value per serving: 1
Ingredients
* 5 cups vegetable broth
* 3/4 cup raw wild rice
* 1 cup pearl barley (do not use quick-cooking)
* 1 medium shallot, chopped
* 1 tsp salt
* 1/2 tsp dried thyme
* 1/2 tsp dried sage
* 1/2 tsp ground black pepper
* 10 ounce pencil-thin asparagus spears, cut into 2-inch segments
Instructions
1!. Bring the broth and rice to a simmer in a large saucepan; cover, reduce the heat to low, and simmer for 20 minutes!.
2!. Stir in the barley, shallot, salt, thyme, sage and pepper!. Cover and continue simmering over low heat for 25 minutes!.
3!. Stir in the asparagus, cover, reduce the heat even further and simmer slowly for 5 minutes!. Set aside off the heat, covered, for 10 minutes before fluffing with a fork!.
Serving size: 1/2 cup
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Ingredients
* 1 sprays olive oil cooking spray
* 2 pound uncooked boneless, skinless chicken breast
* 30 oz canned black beans, rinsed and drained
* 3 cup fat-free sour cream
* 2 cup shredded reduced-fat Mexican-style cheese, divided
* 8 oz chopped green chilies, two 4-oz cans
* 2 tsp ground cumin
* 1/2 tsp black pepper
* 12 medium corn tortilla(s), cut into 2-inch strips
* 1 cup salsa, mild, medium or hot
Instructions
* Preheat oven to 350oF!. Coat a lasagna pan with cooking spray!.
* Place chicken in medium saucepan and fill with enough cold water just to cover chicken!. Set pan over high heat and bring to a boil!. Reduce heat to medium and simmer until chicken is cooked through, about 10 to 15 minutes; drain!. When chicken is cool enough to handle, cut into 1-inch pieces!.
* Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside!.
* Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface!. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture!. Sprinkle with remaining cup of cheese!.
* Bake until filling is bubbly and cheese is melted, about 30 minutes!. Let stand 5 minutes before slicing into 12 pieces!. Serve with salsa on the side!.
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* 2 pound uncooked multi-colored rotini
* 2 medium carrot(s), diced
* 1 medium green pepper(s), diced
* 1 medium sweet red pepper(s), diced
* 1/4 cup sun-dried tomatoes, with oil, diced
* 1/2 cup store-bought pesto sauce, made with basil
* 1/4 cup canned chicken broth, reduced sodium or water
* 1/8 tsp table salt, or to taste
* 1/8 tsp black pepper, or to taste
Instructions
* Cook pasta according to package directions; drain and transfer to a large bowl!.
* Add carrots, bell peppers and tomatoes!.
* In a small bowl, whisk together pesto and broth!. Add mixture to pasta and stir to coat; season to taste with salt and pepper!. Serve warm or at room temperature!. Yields about 1 1/3 cups per serving!. (Note: This dish will last up to 1 week in the refrigerator!. You may substitute 2 pounds of couscous for the pasta, if desired!. Cook the couscous as directed and follow from step 2!.)
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Beef, Brown Rice and Mushroom Stew
Makes 6 1-cup servings
POINTS? value per serving: 6
Ingredients
* Nonstick cooking spray
* 1 1/2 pounds bottom round, cut into 1-inch cubes
* 2 medium onions, halved and thinly sliced
* 1 pound cremini or white button mushrooms, cleaned and thinly sliced
* 2 tsp stemmed fresh thyme or 1 tsp dried thyme
* 1 tsp caraway seeds
* 1 tsp salt
* 1/2 tsp ground black pepper
* 2 cups reduced-sodium vegetable broth
* One 12-ounce bottle Guinness stout
* 1/2 cup uncooked brown rice
Instructions
1!. Preheat the oven to 350oF!.
2!. Spray a large casserole or oven-safe saucepan with nonstick spray and set over medium heat!. Add the meat (working in batches if necessary) and brown on all sides, turning occasionally, about 4 minutes!. Transfer to a plate!.
3!. Spray again with nonstick spray and add the onions!. Cook, stirring often, until softened, about 4 minutes!. Add the mushrooms and continue cooking, stirring frequently, until they release their liquid, about 4 minutes!.
4!. Stir in the thyme, caraway seeds, salt and pepper; cook until aromatic, about 15 seconds!.
5!. Pour in the broth and beer, stirring until the foam dissipates!. Stir the beef back into the stew and bring to a simmer!. Cover and place in the oven to bake for 30 minutes!.
6!. Stir in the rice!. Cover and bake until the meat and rice are tender, stirring once or twice, about 1 more hour!.
Whole Wheat Irish Soda Bread
Baking soda was the boon to home bakers in the late 18th century!. No more yeast! Irish soda bread celebrates this quick-and-easy heartiness: Here's a raisin-and-caraway studded loaf with no fuss and big taste!.
Whole Wheat Irish Soda Bread
Makes 1 round loaf (8 slices)!.
Serving size: 1 slice (1/8 loaf)
POINTS? value per serving: 3
Ingredients
* 3/4 cup low-fat buttermilk
* 2 Tbsp canola oil
* 1 cup plus 1 tsp all-purpose flour, separated
* 1 cup whole-wheat flour
* 1/3 cup golden raisins
* 4 tsp caraway seeds
* 1 tsp baking soda
* 1/2 tsp baking powder
* 1/2 tsp salt
* Nonstick cooking spray
Instructions
1!. Position a rack in the center of the oven and preheat the oven to 325oF!.
2!. Whisk the buttermilk and oil in a medium bowl; set aside!.
3!. Whisk 1 cup all-purpose flour, the whole-wheat flour, raisins, caraway seeds, baking soda, baking powder and salt in a large bowl!. Stir in the buttermilk mixture with a wooden spoon until thoroughly moistened!.
4!. Dust a clean, dry work surface with the remaining 1 teaspoon flour!. Turn the dough out onto work surface and knead for 30 seconds, just until it coheres!. Shape into a round loaf about 6 inches in diameter and 1 inch high!. Use a sharp knife or a new raz
or blade to cut an "x" about 1/2 inch deep in the top of the loaf!.
5!. Lightly spray a baking sheet with nonstick spray, place the loaf on it, and bake until lightly browned and crusty, about 45 minutes!. Transfer to a wire rack to cool for at least 15 minutes before slicing!.
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Stuffed Boneless Leg of Lamb
Makes 12 servings
POINTS? value per serving: 5
Ingredients
* 1/2 cup dried apricots (3 ounces)
* Boiling water
* 1 large shallot, halved and thinly sliced
* 1 Tbsp fresh rosemary leaves, minced
* 1 tsp salt
* 1/2 tsp ground black pepper
* One 4-pound lean boneless leg of lamb, butterflied and trimmed of surface fat
* Butchers' twine
Instructions
1!. Place the apricots in a medium bowl, cover with boiling water to a depth of 1 inch, and set aside to soften for 20 minutes!. Meanwhile, preheat the oven to 350°F!.
2!. Drain the apricots, spread them out on a cutting board, and mince them to a coarse paste by rocking a large knife through them, changing the blade's direction and position as you go!. Scrape this apricot mash into a bowl and stir in the shallot, rosemary, salt and pepper!.
3!. Place the leg of lamb on your work surface, smooth side down; spread the apricot mixture over the exposed portion of the meat!. Starting at one of the long sides, roll the leg closed, forming a neat, fat (if rather lumpy) sausage-like roll!. Tie with twine in three places to keep closed—not so tight that the filling squeezes out but tight enough to hold the roll in shape!.
4!. Place lamb in a heavy roasting pan and bake, basting occasionally with the pan juices, until an instant-read meat thermometer inserted into the thickest part of the meat registers 145°F for medium-rare or 150°F for medium, about 2 hours!. Set aside to rest at room temperature before slicing off the twine and carving the roast into 24 rounds!.
Serving size: 2 slices
Wild Rice, Barley and Asparagus Pilaf
Hardly traditional, this hearty side dish could be a meal on its own, alongside a cup of soup or a light green salad!. Use pure wild rice, not a blend of wild and brown rice!.
Wild Rice, Barley and Asparagus Pilaf
Makes 12 servings
POINTS? value per serving: 1
Ingredients
* 5 cups vegetable broth
* 3/4 cup raw wild rice
* 1 cup pearl barley (do not use quick-cooking)
* 1 medium shallot, chopped
* 1 tsp salt
* 1/2 tsp dried thyme
* 1/2 tsp dried sage
* 1/2 tsp ground black pepper
* 10 ounce pencil-thin asparagus spears, cut into 2-inch segments
Instructions
1!. Bring the broth and rice to a simmer in a large saucepan; cover, reduce the heat to low, and simmer for 20 minutes!.
2!. Stir in the barley, shallot, salt, thyme, sage and pepper!. Cover and continue simmering over low heat for 25 minutes!.
3!. Stir in the asparagus, cover, reduce the heat even further and simmer slowly for 5 minutes!. Set aside off the heat, covered, for 10 minutes before fluffing with a fork!.
Serving size: 1/2 cup
!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!.!. Layered Mexican Chicked
Ingredients
* 1 sprays olive oil cooking spray
* 2 pound uncooked boneless, skinless chicken breast
* 30 oz canned black beans, rinsed and drained
* 3 cup fat-free sour cream
* 2 cup shredded reduced-fat Mexican-style cheese, divided
* 8 oz chopped green chilies, two 4-oz cans
* 2 tsp ground cumin
* 1/2 tsp black pepper
* 12 medium corn tortilla(s), cut into 2-inch strips
* 1 cup salsa, mild, medium or hot
Instructions
* Preheat oven to 350oF!. Coat a lasagna pan with cooking spray!.
* Place chicken in medium saucepan and fill with enough cold water just to cover chicken!. Set pan over high heat and bring to a boil!. Reduce heat to medium and simmer until chicken is cooked through, about 10 to 15 minutes; drain!. When chicken is cool enough to handle, cut into 1-inch pieces!.
* Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside!.
* Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface!. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture!. Sprinkle with remaining cup of cheese!.
* Bake until filling is bubbly and cheese is melted, about 30 minutes!. Let stand 5 minutes before slicing into 12 pieces!. Serve with salsa on the side!.
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* 2 pound uncooked multi-colored rotini
* 2 medium carrot(s), diced
* 1 medium green pepper(s), diced
* 1 medium sweet red pepper(s), diced
* 1/4 cup sun-dried tomatoes, with oil, diced
* 1/2 cup store-bought pesto sauce, made with basil
* 1/4 cup canned chicken broth, reduced sodium or water
* 1/8 tsp table salt, or to taste
* 1/8 tsp black pepper, or to taste
Instructions
* Cook pasta according to package directions; drain and transfer to a large bowl!.
* Add carrots, bell peppers and tomatoes!.
* In a small bowl, whisk together pesto and broth!. Add mixture to pasta and stir to coat; season to taste with salt and pepper!. Serve warm or at room temperature!. Yields about 1 1/3 cups per serving!. (Note: This dish will last up to 1 week in the refrigerator!. You may substitute 2 pounds of couscous for the pasta, if desired!. Cook the couscous as directed and follow from step 2!.)
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