Healthy Recipes

[rakess]

In light of all the posts about dieting, I thought it might be a good idea to start a thread with healthy recipes. The other night, I made a really good black bean soup. Love the beans...and the gas...but you know what they say:

Beans, beans, they're good for the heart but the more you eat the more you fart! Although from experience, I think your digestive system catches up. I eat a lot of beans and I am not as gassy as I used to be. Still quite a bit gassy though, but then again who isn't? Anywho, here's the recipe:

http://www.epicurious.com/recipes/food/views/109772

 

[FurryFury]

Black Bean Soup is one of my favs but I'm not great at making soups. I may try again! Thanks!

 

[Netzach]

All beans are not equal. I do very well with white beans navy beans cannelini whatever you call 'em. Kidney and black are OK. Then you get into the chick peas and the pinto and well I don't go there.

 

[@}-}rebecca----]

Ohhh online serendipity, I had a 'cooking day' today. Usually the best way to stay on the health track, made a few good bases. The serendipity part arrives at the use of beans. Sort of a chick pea and garlic dip/sauce puree, can be used to enhance most meals. I'll write it up tomorrow, it's a Rebecca recipe. I can't imagine a single reason why most other legumes couldn't be used instead. It's addictive stuff.

 

[bandelero]

As one of the self professed dieters for the coming year, I shall be lurking this thread hoping to find a recipe that I will actually enjoy. Most traditional "diet" foods give me the screaming abdabs...

my idea of salad has been as a neat way to top off a T-bone steak with loads of chips and the thoughts of sitting down to a plate with just lettuce and tomato etc EVERY day is almost enough to resign me to flab...

**waits hopefully**

 

[rakess]

More beans....

Lentils anyone?
Made this a few months ago. Really good, extremely hearty.

http://allrecipes.com/Recipe/Lentil-Soup/Detail.aspx

 

[intothewoods]

Eating Well is a great magazine for healthy, yet not "diet" recipes. Recipes are also online at eatingwell.com.

 

[Primalex]

http://www.epicurious.com/recipes/food/views/109772

Just as hint if you are really into reducing calories:
Replace the tablespoons of oil with teaspoons
Replace the feta with sour cream

 

[Primalex]

Some recipes I recommend. They are sort of "Eat-all-you-can-without-worrying-about-calories-much" recipes.

The Tray
Get plenty off:
Potatoes (boiled)
Onions
Leek
Zucchini
Tomatoes
(White) mushrooms

Quarter as necessary, throw everything on the baking tray, season with salt, pepper and paprika (I also like garlic) and bake in the oven for about 30 minutes.
Serve with a mix of fat reduced yogurt with 2 teaspoons mustard and 1 teaspoon sugar.


Apple Bomb
Get about 4 pounds apples (Elstar recommended), peel, core and cut up. Throw into a large enough pot, add water so it's about at 3/4 height of the apples. Cook until it's a soft consistency you like. Add skimmed milk (about 1/3 quarter) and custard powder. Season to taste with sweetener (and maybe cinnamon).


Cheesy Cheese Chips
Get fat reduced processed cheese slices (Velveeta)
Cut into chips
Throw into the microwave for about 2-3 minutes
(To reduce the mess, use baking paper)


Sorry, the recipes are rather sketchy, but this is the way I cook

 

[bandelero]

Some recipes I recommend. They are sort of "Eat-all-you-can-without-worrying-about-calories-much" recipes.

The Tray
Get plenty off:
Potatoes (boiled)
Onions
Leek
Zucchini
Tomatoes
(White) mushrooms

Quarter as necessary, throw everything on the baking tray, season with salt, pepper and paprika (I also like garlic) and bake in the oven for about 30 minutes.
Serve with a mix of fat reduced yogurt with 2 teaspoons mustard and 1 teaspoon sugar.


Apple Bomb
Get about 4 pounds apples (Elstar recommended), peel, core and cut up. Throw into a large enough pot, add water so it's about at 3/4 height of the apples. Cook until it's a soft consistency you like. Add skimmed milk (about 1/3 quarter) and custard powder. Season to taste with sweetener (and maybe cinnamon).


Cheesy Cheese Chips
Get fat reduced processed cheese slices (Velveeta)
Cut into chips
Throw into the microwave for about 2-3 minutes
(To reduce the mess, use baking paper)


Sorry, the recipes are rather sketchy, but this is the way I cook

Great! A result already!....Thanks loads for these ideas Primalex....going to try the cheese chips out tonight.

 

[rakess]

Just as hint if you are really into reducing calories:
Replace the tablespoons of oil with teaspoons
Replace the feta with sour cream

good idea.

 

[Kierae]

So I would gladly contribute but I only have a shitload of recipes and it's easier if folks indicate something they are more interested in...such as food groups, certain meals...lol. I love to cook and I have worked on making various recipes more "appropriate" - ie low fat, low sugar, whole food types.

 

[EmpressFi]

Baked Tilapia w/ Coucous

Baked Tilapia

2 Mid sized Tilapia fillets
1 tbsp lemon juice
2 bulbs of fresh garlic
1 tsp pepper
1 tsp sea salt
1 tbsp chopped fresh parsley
2 tsp olive oil (divided into 1 tsp each)

Heat oven to 325. In a shallow baking dish, drizzle 1 tsp olive oil on bottom. Place tilapia fillets into the pan. Drizzle the remaining tsp of olive oil onto the fish. Coat the fish with the lemon juice. Chop the garlic very fine and sprinkle over the top. Then sprinkle the sea salt and pepper. Place into the oven for 20-25 minutes.
Garnish with fresh parsley.

Pine Nut Couscous

1 cup couscous
1/2 cup pine nuts
1/2 cup chopped green onions.
2 cubes of chicken flavoured boullion
1 tsp salt
1 tsp pepper
1 clove minced garlic
1 small chopped tomato
1/4 cup fresh grated parmesan cheese

In a 2 quart pot, fill with 1.5 cups of water, crush chicken cubes into the water and stir. Add salt and minced garlic.. and bring to a boil. In a seperate pan, add pine nuts and lightly toast them until golden.
Once water is at a boil, add couscous and green onions, turn heat off and cover for 5-10 minutes, or until the couscous has absorbed the water.

Fluff couscous with a fork, then add the pepper, chopped tomato, green onion, and parmesan cheese. Mix ingredients with a fork.

 

[EmpressFi]

Hazelnut Asian Lettuce Wraps

1 tablespoon peanut oil
1.25 lbs ground turkey
2 tablespoons fresh minced garlic
1/3 cup orange juice
1/3 cup Hoisen sauce
1.5 tablespoons soy sauce
1 tablespoon fresh, minced ginger
1 tablespoon rice wine or white vinegar
1 cup hazelnuts (toasted, skin removed, and chopped)
4 cups coleslaw mix (cabbage and carrot type)
1/2 cup green onion
1/4 cup chopped coriander (cilantro)
2 heads of romaine lettuce (washed and trimmed)

Directions:

Heat oil in large frying pan over medium high heat. Add turkey and garlic, saute for 8 to 10 minutes until cooked. Drain and set aside.

Puree orange juice, hoisen sauce, soy sauce, ginger, vinegar, and 1/3 cup of the hazelnuts in a blender or food processor for 10 seconds until blended.

Pour sauce over turkey and add coleslaw, green onions, coriander, and remaining hazelnuts. Mix until blended. Spoon onto romaine leaves and serve.

Calories: 350
23g Protein
8g Carbohydrate
4g Fibre
18g fat (3g saturated fat and 0 trans)

 

[EmpressFi]

Tequila Chicken

For extra flavor, top these breasts with shredded Colby jack cheese, sour cream and salsa picante just before serving.

1/4 cup vegetable oil
1/4 cup finely chopped fresh cilantro
1 1/2 ounces tequila
1 1/2 tablespoons ground cumin
1 tablespoon chopped garlic
1 teaspoon salt
1/2 teaspoon black pepper
1/8 teaspoon cayenne pepper
2 pounds boneless, skinless chicken breast halves (recipe calls for 2lbs.. but I usually just use 1lb)
1/2 stick butter
Heat oven 400F. In a large bowl, combine oil, cilantro, tequila, cumin, garlic, salt, pepper and cayenne. Add chicken and toss to coat.
Transfer chicken to a baking sheet. Bake 12 to 14 minutes, or until largest piece is cooked through.
Remove from oven and top each breast with a small pat of butter and let melt.

Servings: 4
Prep time: 0:10:00
Bake/Cook time: 0:15:00

Calories: 522
Fat: 30 grams
Protein: 53 grams
Carbohydrates: 2 grams
Fiber: 1 grams
Net Carbs: 1 grams

I like to make the coating earlier in the day and marinade the chicken in it during the day, adding half a lime's worth of juice just before baking.

 

[Primalex]

For extra flavor, top these breasts with shredded Colby jack cheese, sour cream and salsa picante just before serving.

1/4 cup vegetable oil
1/2 stick butter

Calories: 522
Fat: 30 grams

Ugh..

 

[rakess]

Snappy Green Salad...

Baked Tilapia

2 Mid sized Tilapia fillets
1 tbsp lemon juice
2 bulbs of fresh garlic
1 tsp pepper
1 tsp sea salt
1 tbsp chopped fresh parsley
2 tsp olive oil (divided into 1 tsp each)

Heat oven to 325. In a shallow baking dish, drizzle 1 tsp olive oil on bottom. Place tilapia fillets into the pan. Drizzle the remaining tsp of olive oil onto the fish. Coat the fish with the lemon juice. Chop the garlic very fine and sprinkle over the top. Then sprinkle the sea salt and pepper. Place into the oven for 20-25 minutes.
Garnish with fresh parsley.

Pine Nut Couscous

1 cup couscous
1/2 cup pine nuts
1/2 cup chopped green onions.
2 cubes of chicken flavoured boullion
1 tsp salt
1 tsp pepper
1 clove minced garlic
1 small chopped tomato
1/4 cup fresh grated parmesan cheese

In a 2 quart pot, fill with 1.5 cups of water, crush chicken cubes into the water and stir. Add salt and minced garlic.. and bring to a boil. In a seperate pan, add pine nuts and lightly toast them until golden.
Once water is at a boil, add couscous and green onions, turn heat off and cover for 5-10 minutes, or until the couscous has absorbed the water.

Fluff couscous with a fork, then add the pepper, chopped tomato, green onion, and parmesan cheese. Mix ingredients with a fork.

I totally love tilapia. This is great. Here's a good recipe for salad.

Snappy Green Salad (from The Sephardic Kitchen by Rabbi Robert Sternberg, courtesy of the Chicago Tribune Good Eating Section)



5 C. torn romaine lettuce

2 ½ C. each: torn chicory, torn endive leaves

1 ½ C torn arugula or watercress

2 green onions, thinly sliced

1 leek, white part only, thinly sliced

1/3 C chopped fresh parsley

¼ C. chopped dill leaves

1 T. fresh chopped mint leaves

1 large clove garlic peeled and chopped

1 t. salt

2/3 C extra virgin olive oil

1/3 C. plus 1 T. fresh lemon juice

Fresh ground pepper

 

[DeservingBitch]

Indian inspired curry chicken and veggies

Curry chicken:

Heat some oil in a pan (I go with peanut or olive oil, whatever is handy).
Heat cumin, paprika, coriander, and tumeric to taste (about a teaspoon of each, a bit more of paprika 'cause I like it spicy).
Add one chopped medium onion (red or white) and cook slowly under medium heat until soft.
Add 4 skinless boned chicken breast and/or legs (much tastier with the bones, but could also be boneless). Cook a few minutes on both side to get a nice color on the chicken. Could also replace chicken with tofu, or even better with indian-style cottage cheese in large pieces.
Add two large chopped tomatoes, 3-4 chopped cloves of garlic, about an inch of fresh ginger, one chopped jalapeno or other kind of hot pepper, half a large sweet red pepper, water to barely cover the chicken.
Add salt to taste (about a teaspoon).
Cook slowly until the tomatoes are all smushy and the sauce is ticker and reduced to about 2/3.
Adjust spice factor to taste while the chicken is cooking.

Veggies:

Heat some oil in a pan (I go with peanut or olive oil, whatever is handy).
Heat cumin, paprika, coriander, and tumeric to taste (about a teaspoon of each, a bit more of paprika 'cause I like it spicy).
Add one chopped medium onion (red or white) and cook slowly under medium heat until soft.
Add 2 full hands of green beans chopped in bite size. Cook for a few minutes, not more than al dente.
Add 3-4 portobello mushrooms (or the equivalent of other kind of mushrooms), chopped in big bite size (mushrooms shrink when cooked). Cook for a minute.
Add one large chopped tomato, 2-3 chopped cloves of garlic, about an inch of fresh ginger, one chopped jalapeno or other kind of hot pepper, half a large sweet red pepper.
Add salt to taste.
Cook slowly until the tomatoes are all smushy and the sauce is ticker and reduced to about 2/3.
Adjust spice factor to taste while the veggies are cooking.

Green beans and mushrooms could be replace with many other veggies. Be creative.

Eat with basmati rice or bread (asian pita bread is perfect as a replacement for naan). Delicious with mango chutney.

 

[Netzach]

My salad of late is dark greens (endive, sauteed chard if you want warm, spinach, something nice and good for you) with a sliced pear or pear half, soft farmer cheese instead of goat or queso fresco (the stuff is marked "lifeway" in my area and comes in a plastic tub, consistency is similar to chevre) topped with a scattering of chopped nuts and a little balsamic reduction drizzled.

Balsamic reduction: boil cheap balsamic till your kitchen stinks and the vinegar has gone very sweet. Just a little goes a VERY long way

 

[intothewoods]

My salad of late is dark greens (endive, sauteed chard if you want warm, spinach, something nice and good for you) with a sliced pear or pear half, soft farmer cheese instead of goat or queso fresco (the stuff is marked "lifeway" in my area and comes in a plastic tub, consistency is similar to chevre) topped with a scattering of chopped nuts and a little balsamic reduction drizzled.

Balsamic reduction: boil cheap balsamic till your kitchen stinks and the vinegar has gone very sweet. Just a little goes a VERY long way

Lol - I like the balsamic reduction recipe!

That salad sounds delovely.

I do whole wheat pasta with sauteed (or just cooked down, really) chard, turkey bacon (there are different varieties, some are lower fat than others) or prociutto, and sauteed red onions. I will sometimes throw in reduced fat mozarella if I'm serving this to kidlet.

 

[Kierae]

Mediterranean Chicken with Artichokes

4 boneless, skinless chicken breast halves, cut into 2" pieces
2 T olive oil
Salt and pepper to taste
1 medium onion, chopped
1 red bell pepper, seeded and cut into strips
4 cloves of garlic, pressed
1 tsp oregano
1/4 tsp red pepper flakes
1/4 cups balsamic vinegar
1 pkg frozen artichoke hearts, thawed and halved
1 14.5 oz can chicken broth, plus 1/4 cup water (use low sodium)
1/2 cup crumbled Feta cheese (use Fat Free)

Heat half of olive oil in skillet over medium-high heat. Brown chicken, salting and peppering to taste. Remove chicken from skillet. Add remaining oil, onion, garlic, and bell pepper. Cook until onion is translucent. Add oregano and red pepper flakes, stir, and remove from skillet. Add vinegar to skillet and heat, scraping up the browned bits from the bottom of skillet, and reducing vinegar until almost evaporated. Add artichoke hearts, broth, and water, then chicken and vegetables. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce is thickened. Serve with crumbled Feta on top.

4 servings
Nutrition per serving: 266 calories, 12 g fat, 31 g protein, 7 g carbohydrate (the way the original recipe is written)

Note, I used about half the olive oil and it was still good. Next time, I think calamata olives would be a good addition.

---------------------------------

COCONUT CHICKEN CURRY RECIPE



Ingredients:



1/4 cup whole unsalted cashews
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
Salt To Taste
1/4 cup vegetable oil (canola or olive)
1/4 tsp black mustard seeds
1/4 tsp cumin seeds
1/4 tsp ground coriander
1 tbsp curry powder
1 medium onion, thinly sliced
1 tsp finely grated fresh ginger
1 garlic clove, minced
1 (14 ounce) can unsweetened coconut milk
1/4 cup frozen peas
2 tbsp chopped cilantro

How to make chicken with coconut milk:

* Preheat the oven to 350 degrees F.
* Spread the cashews in a pie plate and bake for 5 minutes, or until fragrant and lightly toasted. Transfer to a plate to cool.
* Lightly season the chicken with salt. In a large, deep skillet, heat 3 tablespoons of the oil until smoking.
* Add the chicken and cook over moderately high heat until golden brown, about 1 1/2 minutes per side. Transfer the chicken to a plate and reduce the heat to moderate.
* Add the remaining 1 tablespoon of oil to the skillet and heat until smoking. Add the mustard seeds and cook for about 1 minute, or until they stop popping. Add the cumin seeds, coriander and curry powder, and cook, stirring occasionally, until fragrant, about 1 minute.
* Add the onion, ginger and garlic, and cook until the onion softens, about 10 minutes; if the mixture seems dry, add up to 1/4 cup of water to prevent sticking.
* Stir in the coconut milk and bring to a boil. Reduce the heat to low. Return the chicken to the skillet and simmer until cooked through, about 5 minutes. Stir in the peas and cook for 1 minute. Transfer the coconut chicken curry to a bowl, sprinkle with the cilantro and cashews and serve.


Makes 4 servings.

----------------------------------

Spinach-Cheese Stuffed Chicken - South Beach Diet Recipe

1 (10 ounce) package frozen chopped spinach, thawed
1/2 yellow onion, chopped
1 clove minced garlic
1 cup low-fat/ff cottage cheese
4 skinless, boneless chicken breast halves
2 tablespoons Cajun seasoning
2 tablespoons melted Smart Balance spread

Directions
1 Preheat oven to 325 degrees F (165 degrees C).
2 Squeeze excess water out of thawed spinach; in a large bowl, mix spinach with onion, garlic and cottage cheese and set aside.
3 Season chicken breasts with Cajun-style seasoning, then place 1/4 of cheese/spinach mixture in the center of each breast and fold in half. Secure with toothpicks and place in a lightly greased 9x13 inch baking dish.
4 Drizzle with melted Smart Balance spread and bake at 350 degrees F (175 degrees C) for about 25 minutes, or until chicken is cooked through and juices run clear.
Makes 4 servings.

----------------------------

Chicken-Stuffed Poblanos (P1)

Serves 4

8 medium poblano chiles (1 1/4 lb)
1 large onion, finely chopped
1/2 TB extra-virgin olive oil
1/4 cup water
2 plum tomatoes, finely diced
2 cups chopped cooked chicken breast meat (1/2 lb)
1 teaspoon kosher salt
1/2 teaspoon black pepper
2 1/2 oz low-fat Monterey Jack cheese cut into 1/4 inch dice (about 2/3 cup)

Roast chiles:
Lay 4 chiles on their sides on racks of gas burners and turn flames on high. (OR broil all 8 chiles on rack on broiler pan about 2 inches from heat) Roast chiles, turning w/ tongs, until skins are blistered but not blackened, 4 to 6 minutes (be careful not to over roast, so that the chiles do not fall apart!) Transfer immediately to a large Ziploc bag, then close and allow chiles to steam. Roast remaining chiles in same manner.

Make filling:
Cook onion in oil in non-stick skillet over low heat, stirring, until onion begins to turn golden, about 4 minutes. Add water and cook, stirring occasionally, until water is evaporated and onion is tender, about 5 minutes. Add tomatoes and cook, stirring until softened, about 4 minutes. Remove from heat and stir in chicken, salt, and pepper. Cool completely, then stir in cheese.

Stuff and bake chiles:
Preheat oven to 350 F. Rub skins off chiles. Cut a slit lengthwise in each chile and carefully remove seeds (leave stem attached).

Stuff filling into chiles though slits, keeping chiles intact. Place chiles in a 13 by 9 baking dish and cover tightly w/ foil. Bake in middle of oven until cheese is melted, about 30 minutes.

---------------------

From my chicken file!

 

[EmpressFi]

Ugh..

The oil you can leave out, it's part of what helps the other seasonings "stick" to the chicken.

The butter is in the recipe..to place on each breast upon serving..again..something you can leave out

I like sour cream and cheese on this, usually 2 tsp of sour cream and a sprinkling of cheese.

Of course, I'm following Atkins, so I'm watching my complex carbohydrates less than my fat..and as long as my doctor is pleased with my cholesterol of 145 and the fact that my triglycerides dropped by 60% in one year... and as long as I keep losing weight, I think I'm doing ok with having this once every couple of months

But ..to each their own