Good Tasting Healthy Recipe?????????????????!
Good Tasting Healthy Recipe?????????????????
Answers:
Frozen tilapia fillets, thawed and sprinkled with a mix of sage, dill, and black pepper, sauteed in a tbsp of butter until browned on the outside and cooked through, about 3 minutes per side.
Side dish, couscous with butter and chicken bouillion cube added to the cooking water, and 1/2 tsp Greek seasoning added.
Vegetable dish, green beans with lemon pepper, or cooked zucchini with lemon pepper.
The whole meal takes less than 10 minutes! It's our tastiest family favorite, too.
tkae some lettuce spred crem cheese on it and some sunflower seeds and then eat it is really tasty!
Prep time: 15 minutes
Ingredients:
1 apple
1 banana
1/3 c. red seedless grapes
1/3 c. green seedless grapes
2/3 cup pineapple chunks
1 cup nonfat yogurt
1/4 c. dried coconut, shredded
Utensils:
knife (You'll need help from your adult assistant.)
2 wooden skewer sticks
large plate
Directions:
Prepare the fruit by washing the grapes, washing the apples and cutting them into small squares, peeling the bananas and cutting them into chunks, and cutting the pineapple into chunks, if it's fresh. Put the fruit onto a large plate.
Spread coconut onto another large plate.
Slide pieces of fruit onto the skewer and design your own kabob by putting as much or as little of whatever fruit you want! Do this until the stick is almost covered from end to end.
Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll it in the coconut.
Repeat these steps with another skewer.
Serves: 4
Serving size: 1 kabob
Nutritional analysis (per serving):
141 calories
3 g fat
28 g carbohydrate
3 g fat
1 mg cholesterol
2 g saturated fat
52 mg sodium
103 mg calcium
0.5 mg iron
3 g fiber
Note: Nutritional analysis may vary depending on ingredient brands used.
Suggestion:
Roll your kabobs in something besides coconut. Try granola, nuts, or raisins, or use your imagination.
Prep time: about 15 minutes
Ingredients:
1 egg
1/4 c. milk
dash of vanilla extract
1 tbsp. margarine
2 pieces of bread
Utensils:
medium-size bowl
mixing spoon
frying pan
stove (You'll need help from your adult assistant.)
spatula
serving plate
measuring cups and spoons
Directions:
Crack the egg into a medium-size bowl and beat well. Then mix in the milk and vanilla extract.
Put the margarine in a frying pan. Heat the pan on the stovetop on medium heat. It's hot enough when the margarine starts to bubble.
Dunk each piece of bread in the egg mixture. Make sure the bread is totally covered.
Cook the bread in the frying pan on low heat until the underside is light brown (about 5 minutes).
Use a spatula to flip the bread over, and cook again for another 5 minutes.
Use the spatula to transfer the French toast to a plate.
Serves: 2
Serving size: 1 slice
Nutritional analysis (per serving):
162 calories
6 g protein
9 g fat
13 g carbohydrate
0 g fiber
107 mg cholesterol
218 mg sodium
80 mg calcium
1.1 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
Suggestion:
Eat your French toast with powdered sugar, cinnamon, maple syrup, jelly, or fruit on top.
Chicken Enchiladas, I have 2 toddlers and a newborn so I usually use canned enchilada sauce and a rotisserie chicken, but here's the real recipe:
1 T olive oil
1 c chopped onion
2 T minced garlic
1 t dried oregeno leaves
1 t ground cumin
4 T chili powder
1/4 t ground cinnamon
1 T cocoa
3 T all purpose flour
4 c chicken broth
3 c shredded skinless chicken breast
2 c shredded low-fat monterey jack cheese
1 bunch scallions (green onions)
1/3 c sliced pimento stuffed green olives (hubby makes me leave those off)
12 whole wheat tortillas
heat oil and saute onion until tender. Add garlic, oregano, cumin, chili powder, cinnamon, cocoa, and flour. stir for about a minute.
gradually add the broth, stirring to mix it. bring to a boil, then simmer for about a half hour.
Spread 1/3 of hte sauce over a large baking dish (i spray it with pam ahead of time). combine chicken with 1/3 of the sauce . put chicken/sauce, cheese, scallions and olives in the tortillas and roll them up. place them seam side down in the backing dish. spoon all remaining sauce, cheese, and scallions over enchiladas.
bake covered at 350 for 20 minutes, then uncovered for another 10 minutes.
Sorry for the apparent self-promotion but I genuinely do believe in the following:
http://dm01.blogspot.com/
I don't know about you but the previous two were a bit bland for my liking. I'm italian and there is nothing wrong with a little sustanance or fat in meal. It can still be healthy if it's the right kind of fat. First get a large sauteeing pan and place a few tablespoons of olive oil (olive oil is good fat) in it after it's been heated to medium. Add some minced garlic (fresher is better), about two cloves and maybe a pinch of crushed red pepper for kick. After a minute or two and before the garlic gets too brown, add a quarter-pound of pasta that has been boiled already. Now you can add whatever vegatables you like. I like to mix it up, say broccoli, peas, or some blanched asparagus and some fresh basil. I might even throw in a few slices of proscuitto for some added protein (just a few). I usually add a little salt and a lot of cracked pepper to this. Pepper increases metabolism. It's a good recipe for a meal that will leave you full and won't be hungry in ten minutes. Key is moderation and not to eat too much. Have a large glass of water before you begin eating and take your time with the food. You can also make a lot and it will keep in the fridge for awhile.
lettuce, chopped black onions, a little bit of cheese, cut up backed chicken, salt, pepper, chopped tomatoes,and DIG IN!!!