~~Healthy recipe file~~
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~~Healthy recipe file~~
| Tue, 01-10-2006 - 1:24am |
Hi all I thought I would start this thread we can add to whenever we find/invent a new healthy dish.
here are a couple of my favorite family friendly recipes to start with
Turkey/chicken burgers makes approx 4-5 large burgers
1 lbs of ground meat( If I can't get it or find it too expensive at the store that week I just buy frozen and thaw it a bit and grind it in my food proccesor)
about 10 low fat baked crackers (whatever you like I usually use just plain or veggie ones)Crushed up in a ziploc - this is a great job for kid and a rolling pin they think it


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I found a new way to eat spaghetti without the pasta...and I actually like it
I take green beans (I slice the fresh ones into the french style...long slices) boil with a dash of salt
Then use hambuger or turkey to scrambled in fry in a pan
Mix the fried meat with the Hunts no sugar added sauce (it's got flavor and very low in sugar carbs)
I then serve the meat and sauce mix over the cooked soft green beans...it's great I top with parmasean cheese
Diane
I've posted this before it's a South Beach Diet Recipe. This is a favorite of mine.
Chicken & Eggplant Casserole
1 eggplant peeled & cut 12 slices
2 tbsp shredded Asiago or Parmesean cheese
1/2 tsp garlic power or 1 clove minced.
3/4 boneless/skinless chicken breast chopped
1 can (14 1/2 oz) diced tomatoes
1 med onion & greeen pepper chopped.
1/2 cup mushrooms sliced (I used canned).
3/4 tsp dried Italina seasoning.
1/2 tsp pepper
1/4 cup shredded low fat mozzarella cheese.
preheat broiler
Arrange eggplant slices in single layer on nonstick baking sheet.
Mist slices with cooking spray.. Broil 4 ins from the heat for 2 mins or golden.
Turn eggplant over and mist again. Sprinkle the Parmesan or Asiago cheese & garlic.
Broil for another min or golden then set aside.
Heat nonstick skillet coated with cooking spray over med -high heat for 1 min.
Add chicken and cook, stirring often until no longer pink. Add tomatoes(with juice), onion, bell pepper, mushrooms, Italian seasoning, and black pepper stirring to break up the tomatoes. Bring to a boil. Reduce heat to low and simmer 5 mins.
Preheat over to 350 F.
Coat an 8 in baking dish (I use a foil pans) with cooking spray.
Arrange 6 egglplant slices in the bottom and top with chicken mixture.
Sprinkle with mozzarella cheese. Cover with foil and finish cooking, or refrigerate until the next day. Or wrap in foil and freeze up to 3 weeks.
Bake, covered 30 mins or until heated through.
To cook frozen casserole, bake covered at 375 F. for 50 mins or until done.
Makes 4 servings.
Per serving. 205 calories. 3 g fat, 1 g saturated fat, 26 g protein. 19 g carborhydrate. 6 g dietary fiber,
55 mg cholesterol 395 mg sodium.
Dug up some new recipes on the web,I haven't tried these but they are things that I would cook and that sound good to me I think I might do the first one tonight Feel free to add any favorites you might have.
http://www.recipesbycathy.com/mexicanchicken.html
Here is a link from ivillage summer time salads!
Summertime Salads: 4 Main Course Recipes
Trying to keep cool? Eat lighter? Or add a twist to weeknight dinners? Salad is a crisp and refreshing main course alternative when the weather heats up.
http://home.ivillage.com/cooking/cookcon/0,,rori_93l00lhh,00.html
This is my absolute fav, adapted from the New York times. Its supposed to be for chicken pieces, but I use breasts for a healthier take. It is called Southeast asian chicken, two ways. It is spicy though, and you can adjust that for your kids if you like by omitting the spicy red pepper.
Ingredients for 4 servings
4 Chicken breasts
two tablespoons minced fresh garlic
two tablespoons minced ginger
6 tablespoons soy sauce
1 tablespoon sugar ( I use splenda, but its really only a tablespoon of sugar- not bad)
3 tablespoons water
1 tbsp. red pepper flakes
1 tbsp. olive oil, or if you prefer, cooking spray
quartered limes(for garnish)
chopped FRESH cilantro
Marinating the chicken (can be done from 24 hours to 10 minutes in advance)
I like to make extra marinade, and marinate fresh cut veggies (such as broccoli, zucchini, red pepper and cabbage) right before cooking, too, and stir frying them for a healthy side dish. This is an easy recipe to play around with.
Use a container that can hold all of the chicken, and with your hands, toss the chicken with1/2 tbsp. red pepper, 1 tablespoon garlic, 1 tbsp. ginger, and 3 tbsp. soysauce . Make sure that every surface of the chicken is coated, and cover. Put in refrigerator until ready to prepare.
Place a large skillet over med. high heat and allow to pan to warm. Heat the oil in the pan, about 1 min. Place chicken breasts in pan, in one layer. They should sizzle, but not smoke. Allow them to cook for about 3 minutes on each side, then remove them from heat, onto a plate and cover to keep warm. Turn the heat to high, and add the remaining red pepper, garlic, ginger, and sugar(or splenda). Stir constanly with a fork, do not allow to burn. add water, and remaining soy sauce. The mixture should become thick within a minute or two, if it does not, let it cook a bit longer. Replace chicken into pan along with any juices accumulated on the plate, and turn a few times to coat chicken with the sauce and allow it to get nice and hot. remove from heat, garnish with lime and chopped cilantro, and serve...
This is excellent with fresh pineapple, and basmati rice with a little coconut milk mixed in.
take some turkey sausage (i used Jennie O Lean smoked turkey sausage) and veggies and lay them on some foil ( you are gonna cook on the grill in a foil packet). I use cut up green peppers, yellow peppers, orange peppers and some red potatoes. sprinkle with pepper and Lawrys. seal up packet and cook on the grill for 30 minutes (15 minutes each side) this is so good and healthy. (of course you can do this with kilbeasa or regular smoked sausage but its not as healthy, you can also use what ever spices and vegetables you like...but this is so good that we dont mess with perfection...LOL)
I just made it the other night and I cant wait to make it again...we have made it several times already.
the sausage is 70 calories for 2 ounces ( which is a small portion) and then add the veggies you want
This is a Weight Watchers Recipe, but I really like it alot and change it up sometimes to include chicken or pasta sometimes.
Julie
No POINTS® Value Vegetable Soup
POINTS® Value | 0
Servings | 12
Preparation Time | 50 min
Cooking Time | 13 min
Level of Difficulty | Easy
soups | Some say that this soup is the secret to their weight-loss success. Cook up a pot and keep it in the fridge for snacks or an appetizer.
Ingredients
2 medium garlic clove(s), minced
1 medium onion(s), diced
2 medium carrot(s), diced
1 medium sweet red pepper(s), diced
1 medium stalk celery, diced
2 small zucchini, diced
2 cup green cabbage, shredded
2 cup Swiss chard, chopped
2 cup cauliflower, small florets
2 cup broccoli, small florets
2 tsp thyme, chopped
6 cup vegetable broth
2 Tbsp parsley, or chives, fresh, chopped
1/2 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
2 Tbsp fresh lemon juice, optional
Instructions
Put garlic, vegetables, thyme and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer 10 minutes.
Stir in parsley or chives; season to taste with salt, pepper and lemon juice. Yields about 1 cup per serving.
Julie 201/
I made all these recently and they were soooooo good I had to share.
Cheese Steaks(not really...LOL) and cut way back on the seasoning salt....1 tbs is way to much...found out the hard way...LOL and I think it is like 347 calories)
http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_30603,00.html
chicken enchiladas make them light instead.
http://www.kraftfoods.com/main.aspx?s=recipe&m=recipe/knet_recipe_display&u1=keyword&u2=enchiladas&u3=**12*17&wf=9&recipe_id=52136
Easy Taco pie...made light was 400 calories and yummy!!!
http://www.kraftfoods.com/main.aspx?s=recipe&m=recipe/knet_recipe_display&recipe_id=94490&e=email
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