GREAT HEALTHY RECIPES
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succeedin2
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Squash Casserole – Almost 5 star Recipe 677 great reviews
4 cups sliced yellow squash
1/2 cup chopped onion
35 buttery whole wheat crackers, crushed
1 cup shredded cheese
2 eggs, beaten
3/4 cup milk
1/4 cup butter, melted
1 teaspoon salt substitute
ground black pepper to taste
2 tablespoons butter
Preheat oven to 400 degrees F (200 degrees C). Place squash and onion in a large skillet over medium heat. Pour in a small amount of water. Cover, and cook until squash is tender, about 5 minutes. Drain well, and place in a large bowl. In a medium bowl, mix together cracker crumbs and cheese. Stir half of the cracker mixture into the cooked squash and onions. In a small bowl, mix together eggs and milk, then add to squash mixture. Stir in 1/4 cup melted butter, and season with salt substitute and pepper. Spread into a 9x13 inch baking dish. Sprinkle with remaining cracker mixture, and dot with 2 tablespoons butter. Bake in preheated oven for 25 minutes, or until lightly browned. Amount Per Serving Calories: 196 | Total Fat: 14.8g | Cholesterol
Brown Rice and Black Bean Casserole – Ingredients
1/3 cup brown rice
1 cup vegetable broth
1 tablespoon olive oil
1/3 cup diced onion
1 medium zucchini, thinly sliced
2 cooked skinless boneless chicken breast halves, chopped
1/2 cup sliced mushrooms
1/2 teaspoon cumin
salt substitute to taste
ground cayenne pepper to taste
1 (15 ounce) can black beans, drained
1 (4 ounce) can diced green chile peppers, drained
1/3 cup shredded carrots
2 cups shredded cheese
Directions - Mix the rice and vegetable broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes, or until rice is tender. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a large casserole dish. Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Mix in the zucchini, chicken, and mushrooms. Season with cumin, salt substitute, and ground cayenne pepper. Cook and stir until zucchini is lightly browned and chicken is heated through. In large bowl, mix the cooked rice, onion, zucchini, chicken, mushrooms, beans, chiles, carrots, and 1/2 the Swiss cheese. Transfer to the prepared casserole dish, and sprinkle with remaining cheese. Cover casserole loosely with foil, and bake 30 minutes in the preheated oven. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned.
Grilled Tilipia with Mango Salsa - Ingredients
• 1/3 cup extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 tablespoon minced fresh parsley
• 1 clove garlic, minced
• 1 teaspoon dried basil
• 1 teaspoon ground black pepper
• 1/2 teaspoon salt substitute
• 2 (6 ounce) tilapia fillets
•
• 1 large ripe mango, peeled, pitted and diced
• 1/2 red bell pepper, diced
• 2 tablespoons minced red onion
• 1 tablespoon chopped fresh cilantro
• 1 jalapeno pepper, seeded and minced
• 2 tablespoons lime juice
• 1 tablespoon lemon juice
• salt substitute and pepper to taste
Directions
1. Whisk together the extra-virgin olive oil, 1 tablespoon lemon juice, parsley, garlic, basil, 1 teaspoon pepper, and 1/2 teaspoon salt in a bowl and pour into a resealable plastic bag. Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 1 hour.
2. Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl. Add the lime juice and 1 tablespoon of lemon juice, and toss well. Season to taste with salt and pepper, and refrigerate until ready to serve.
3. Preheat an outdoor grill for medium-high heat, and lightly oil grate.
4. Remove the tilapia from the marinade, and shake off excess. Discard the remaining marinade. Grill the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets. Serve the tilapia topped with mango salsa.
Tilapia Tacos Ingredients
• Marinade
• 1/4 cup extra virgin olive oil
• 2 tablespoons distilled white vinegar
• 2 tablespoons fresh lime juice
• 2 teaspoons lime zest
• 1 1/2 teaspoons honey
• 2 cloves garlic, minced
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 1 teaspoon seafood seasoning, such as Old Bay™
• 1/2 teaspoon ground black pepper
• 1 teaspoon hot pepper sauce, or to taste
• 1 pound tilapia fillets, cut into chunks
•
• Dressing
• 1 (8 ounce) container light sour cream
• 1/2 cup adobo sauce from chipotle peppers
• 2 tablespoons fresh lime juice
• 2 teaspoons lime zest
• 1/4 teaspoon cumin
• 1/4 teaspoon chili powder
• 1/2 teaspoon seafood seasoning, such as Old Bay™
• Salt substitute and pepper to taste
•
• Toppings
• 1 (10 ounce) package tortillas
• 3 ripe tomatoes, seeded and diced
• 1 bunch cilantro, chopped
• 1 small head cabbage, cored and shredded
• 2 limes, cut in wedges
Directions
1. To make the marinade, whisk together the olive oil, vinegar, lime juice, lime zest, honey, garlic, cumin, chili powder, seafood seasoning, black pepper, and hot sauce in a bowl until blended. Place the tilapia in a shallow dish, and pour the marinade over the fish. Cover, and refrigerate 6 to 8 hours.
2. To make the dressing, combine the sour cream and adobo sauce in a bowl. Stir in the lime juice, lime zest, cumin, chili powder, seafood seasoning. Add salt, and pepper in desired amounts. Cover, and refrigerate until needed.
3. Preheat an outdoor grill for high heat and lightly oil grate. Set grate 4 inches from the heat.
4. Remove fish from marinade, drain off any excess and discard marinade. Grill fish pieces until easily flaked with a fork, turning once, about 9 minutes.
5. Assemble tacos by placing fish pieces in the center of tortillas with desired amounts of tomatoes, cilantro, and cabbage; drizzle with dressing. To serve, roll the tortillas around the fillings and garnish with a lime wedge.
Zippy Summer Shrimp - Ingredients
• 1/3 cup extra-virgin olive oil
• 3 cloves garlic, sliced
• 1 teaspoon red pepper flakes
• 2 teaspoons paprika
• 2 pounds shell-on deveined jumbo shrimp
• 1/4 cup lemon juice
• 2 tablespoons chopped fresh basil
• 1/2 teaspoon salt substitute
• 1/4 teaspoon black pepper
Directions - Heat the oil in a large skillet over high heat; cook and stir the garlic in the oil until translucent. Sprinkle the red pepper flakes and paprika into the oil. Add the shrimp and toss to coat. Pour the lemon juice over the shrimp; allow to cook until the shrimp are bright pink on the outside and the meat is no longer transparent in the center, 1 to 2 minutes more. Reduce heat to medium-low; add the basil and toss lightly. Season with salt substitute and pepper to serve.
Amount Per Serving Calories: 238 | Total Fat: 13.9g | Cholesterol: 230mg
Fire Roasted Veggies: Marinade:
1 cup olive oil
1/3 cup balsamic vinegar
1 tablespoon minced garlic
Salt substitute
2 teaspoons freshly ground black pepper
1 large red onion, sliced into thick rounds
2 red bell peppers, seeded and cut into long strips 1/2 inch wide
2 yellow squash, sliced lengthwise into 1/4-inch-wide slabs
2 zucchini, sliced lengthwise into 1/4-inch-wide slabs
2 Japanese eggplants, sliced lengthwise into 1/4-inc-wide slabs
How to make Fire Roasted Vegetables
To prepare the marinade for the vegetables, combine the olive oil, vinegar, garlic, salt and pepper in a bowl. Place all the vegetables in a shallow non-reactive bowl and pour the marinade over the top, coating each piece well. Marinate at room temperature for 4 to 6 hours. Prepare a fire in a charcoal grill. When the coals are medium-hot, add the marinated vegetables to the grill rack. Grill them, turning frequently, until they're charred, 7 to 12 minutes.
4 cups sliced yellow squash
1/2 cup chopped onion
35 buttery whole wheat crackers, crushed
1 cup shredded cheese
2 eggs, beaten
3/4 cup milk
1/4 cup butter, melted
1 teaspoon salt substitute
ground black pepper to taste
2 tablespoons butter
Preheat oven to 400 degrees F (200 degrees C). Place squash and onion in a large skillet over medium heat. Pour in a small amount of water. Cover, and cook until squash is tender, about 5 minutes. Drain well, and place in a large bowl. In a medium bowl, mix together cracker crumbs and cheese. Stir half of the cracker mixture into the cooked squash and onions. In a small bowl, mix together eggs and milk, then add to squash mixture. Stir in 1/4 cup melted butter, and season with salt substitute and pepper. Spread into a 9x13 inch baking dish. Sprinkle with remaining cracker mixture, and dot with 2 tablespoons butter. Bake in preheated oven for 25 minutes, or until lightly browned. Amount Per Serving Calories: 196 | Total Fat: 14.8g | Cholesterol
Brown Rice and Black Bean Casserole – Ingredients
1/3 cup brown rice
1 cup vegetable broth
1 tablespoon olive oil
1/3 cup diced onion
1 medium zucchini, thinly sliced
2 cooked skinless boneless chicken breast halves, chopped
1/2 cup sliced mushrooms
1/2 teaspoon cumin
salt substitute to taste
ground cayenne pepper to taste
1 (15 ounce) can black beans, drained
1 (4 ounce) can diced green chile peppers, drained
1/3 cup shredded carrots
2 cups shredded cheese
Directions - Mix the rice and vegetable broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes, or until rice is tender. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a large casserole dish. Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Mix in the zucchini, chicken, and mushrooms. Season with cumin, salt substitute, and ground cayenne pepper. Cook and stir until zucchini is lightly browned and chicken is heated through. In large bowl, mix the cooked rice, onion, zucchini, chicken, mushrooms, beans, chiles, carrots, and 1/2 the Swiss cheese. Transfer to the prepared casserole dish, and sprinkle with remaining cheese. Cover casserole loosely with foil, and bake 30 minutes in the preheated oven. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned.
Grilled Tilipia with Mango Salsa - Ingredients
• 1/3 cup extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 tablespoon minced fresh parsley
• 1 clove garlic, minced
• 1 teaspoon dried basil
• 1 teaspoon ground black pepper
• 1/2 teaspoon salt substitute
• 2 (6 ounce) tilapia fillets
•
• 1 large ripe mango, peeled, pitted and diced
• 1/2 red bell pepper, diced
• 2 tablespoons minced red onion
• 1 tablespoon chopped fresh cilantro
• 1 jalapeno pepper, seeded and minced
• 2 tablespoons lime juice
• 1 tablespoon lemon juice
• salt substitute and pepper to taste
Directions
1. Whisk together the extra-virgin olive oil, 1 tablespoon lemon juice, parsley, garlic, basil, 1 teaspoon pepper, and 1/2 teaspoon salt in a bowl and pour into a resealable plastic bag. Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 1 hour.
2. Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl. Add the lime juice and 1 tablespoon of lemon juice, and toss well. Season to taste with salt and pepper, and refrigerate until ready to serve.
3. Preheat an outdoor grill for medium-high heat, and lightly oil grate.
4. Remove the tilapia from the marinade, and shake off excess. Discard the remaining marinade. Grill the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets. Serve the tilapia topped with mango salsa.
Tilapia Tacos Ingredients
• Marinade
• 1/4 cup extra virgin olive oil
• 2 tablespoons distilled white vinegar
• 2 tablespoons fresh lime juice
• 2 teaspoons lime zest
• 1 1/2 teaspoons honey
• 2 cloves garlic, minced
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 1 teaspoon seafood seasoning, such as Old Bay™
• 1/2 teaspoon ground black pepper
• 1 teaspoon hot pepper sauce, or to taste
• 1 pound tilapia fillets, cut into chunks
•
• Dressing
• 1 (8 ounce) container light sour cream
• 1/2 cup adobo sauce from chipotle peppers
• 2 tablespoons fresh lime juice
• 2 teaspoons lime zest
• 1/4 teaspoon cumin
• 1/4 teaspoon chili powder
• 1/2 teaspoon seafood seasoning, such as Old Bay™
• Salt substitute and pepper to taste
•
• Toppings
• 1 (10 ounce) package tortillas
• 3 ripe tomatoes, seeded and diced
• 1 bunch cilantro, chopped
• 1 small head cabbage, cored and shredded
• 2 limes, cut in wedges
Directions
1. To make the marinade, whisk together the olive oil, vinegar, lime juice, lime zest, honey, garlic, cumin, chili powder, seafood seasoning, black pepper, and hot sauce in a bowl until blended. Place the tilapia in a shallow dish, and pour the marinade over the fish. Cover, and refrigerate 6 to 8 hours.
2. To make the dressing, combine the sour cream and adobo sauce in a bowl. Stir in the lime juice, lime zest, cumin, chili powder, seafood seasoning. Add salt, and pepper in desired amounts. Cover, and refrigerate until needed.
3. Preheat an outdoor grill for high heat and lightly oil grate. Set grate 4 inches from the heat.
4. Remove fish from marinade, drain off any excess and discard marinade. Grill fish pieces until easily flaked with a fork, turning once, about 9 minutes.
5. Assemble tacos by placing fish pieces in the center of tortillas with desired amounts of tomatoes, cilantro, and cabbage; drizzle with dressing. To serve, roll the tortillas around the fillings and garnish with a lime wedge.
Zippy Summer Shrimp - Ingredients
• 1/3 cup extra-virgin olive oil
• 3 cloves garlic, sliced
• 1 teaspoon red pepper flakes
• 2 teaspoons paprika
• 2 pounds shell-on deveined jumbo shrimp
• 1/4 cup lemon juice
• 2 tablespoons chopped fresh basil
• 1/2 teaspoon salt substitute
• 1/4 teaspoon black pepper
Directions - Heat the oil in a large skillet over high heat; cook and stir the garlic in the oil until translucent. Sprinkle the red pepper flakes and paprika into the oil. Add the shrimp and toss to coat. Pour the lemon juice over the shrimp; allow to cook until the shrimp are bright pink on the outside and the meat is no longer transparent in the center, 1 to 2 minutes more. Reduce heat to medium-low; add the basil and toss lightly. Season with salt substitute and pepper to serve.
Amount Per Serving Calories: 238 | Total Fat: 13.9g | Cholesterol: 230mg
Fire Roasted Veggies: Marinade:
1 cup olive oil
1/3 cup balsamic vinegar
1 tablespoon minced garlic
Salt substitute
2 teaspoons freshly ground black pepper
1 large red onion, sliced into thick rounds
2 red bell peppers, seeded and cut into long strips 1/2 inch wide
2 yellow squash, sliced lengthwise into 1/4-inch-wide slabs
2 zucchini, sliced lengthwise into 1/4-inch-wide slabs
2 Japanese eggplants, sliced lengthwise into 1/4-inc-wide slabs
How to make Fire Roasted Vegetables
To prepare the marinade for the vegetables, combine the olive oil, vinegar, garlic, salt and pepper in a bowl. Place all the vegetables in a shallow non-reactive bowl and pour the marinade over the top, coating each piece well. Marinate at room temperature for 4 to 6 hours. Prepare a fire in a charcoal grill. When the coals are medium-hot, add the marinated vegetables to the grill rack. Grill them, turning frequently, until they're charred, 7 to 12 minutes.
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