HEALTHY RECEIPES
succeedin2
Posts: 501 Member
Chicken Rollups
INGREDIENTS
3 large boneless skinless chicken breasts *(butterfly)
2-3 tbs olive oil
¼ cup freshly chopped parsley
1 tbs extra virgin olive oil
1/2 small onion (chopped)
2 tbs cheese
2-3 cloves garlic (finely chopped)
Juice of 1 lemon
Salt substitute to taste
Pepper to taste
INSTRUCTIONS
1. Preheat oven at 350 degrees F.
2. Marinade chicken breast in salt substitute, and lemon juice for 10-15 minutes. Remove from marinade and pad dry. Set aside.
3. Mix parsley, extra virgin oil, onion, Parmesan cheese, garlic, salt substitute and pepper.
4. Butterfly chicken breast. Open chicken breast like opening a book on your counter-top. Spoon and spread the parsley mixture over the chicken breast to about ½” from the edge. Roll the chicken breast and pin with a toothpick.
5. Meanwhile, heat 3 tbs of the cooking oil in a skillet over medium heat. Carefully, brown the rolled chicken breast, turning it until golden brown. Transfer to a baking dish and bake for 20-25 minutes or until done.
6. Remove chicken rolls-up from oven and let it cool at least 5 minutes before slicing it.
7. Slice the chicken roll-up into thin-medium slices and place on a serving platter.
8. Garnish with parsley for presentation.
* How to butterfly a piece of meat (in this case chicken).Cut the piece of chicken horizontally parallel to the cutting board or surface as follows: Starting from the thickest part of the chicken breast, carefully slice the chicken breast almost completely in half, stopping at a 1/4" from the other side. Open the chicken breast like opening a book. And that's it! You've just turned a piece of chicken into a "butterfly".
Arizona Wraps
6 ounce avocado dip (make it yourself)
3 ounces fat free or low fat cream cheese
6 (8-inch) tortillas
8 ounces cooked turkey
Leaf lettuce
1 cup Monterey jack cheese (approved cheese)
Alfalfa sprouts
Combine dip and cream cheese. Spread each tortilla within 1/2-inch of edge of tortilla. Arrange meat, lettuce, cheese and sprouts. Wrap tortilla. Serve with red onions on side.
Makes 6 sandwiches.
Bacon, Lettuce, Tomato and Avocado Wraps
8 slices turkey bacon (substitute as needed)
4 (10 inch) flour tortillas
4 tablespoons yogurt or salad dressing
1 avocado, peeled, pitted and diced
1 tomato, chopped
1 cup shredded lettuce
Place bacon in a large, deep skillet. Cook over medium heat for 10 to 15 minutes, or until crisp. Drain, crumble and set aside. Warm tortillas in microwave oven for 30 to 45 seconds, or until soft. Spread 1 tablespoon Ranch dressing down the center of each tortilla. Layer crumbled bacon, avocado, tomato and lettuce over the dressing. Roll the tortilla around the other ingredients.
Lettuce Wraps - Ingredients
• 4 cups water
• 2 cups uncooked brown rice
• 1 tablespoon olive oil
• 1 pound ground chicken or turkey
• 1 bunch green onions, thinly sliced
• 1/2 teaspoon minced garlic
• 1 (14 ounce) package firm tofu, drained and cubed or water chestnuts
• 2 carrots, shredded
• 3 tablespoons hoisin sauce
• 2 tablespoons soy sauce
• 1 teaspoon sesame oil
• 1/4 teaspoon hot chile paste
• 1 head iceberg lettuce leaves, separated
• Directions In a saucepan combine the water and rice. Bring to a boil, cover, and reduce heat to a simmer. Simmer for 20 minutes, until water is absorbed. Set aside and keep warm.
• Heat oil in a wok over medium-high heat. Cook the pork, green onions, and garlic for 5 to 7 minutes, or until lightly brown. Add the tofu, carrot, Hoisin, and soy sauce, stirring frequently until heated through. Remove from heat, and stir in the sesame oil and chile paste.
• To serve: spoon a small amount of rice into each lettuce leaf, top with the stir-fry mixture, and drizzle with additional soy sauce or hoisin, if desired. Wrap the lettuce leaf to enclose the filling.
• Optional additional stir fry ingredients these may be used in place of or in addition to the tofu: chopped peanuts, peppers, shrimp, rice noodles, diced chicken, scrambled egg or bean sprouts.
Hoisin sauce, also called Peking sauce, is a thick, reddish-brown sauce that is sweet and spicy, and widely used in Chinese cooking. It's a mixture of soybeans, garlic, chile peppers and various spices. It can be found in Asian markets and many large supermarkets. Look in the Asian or ethnic section. If this item is not in stock at your local store, ask your grocer to special order it for you. Most grocers will be happy to do this for their customers.
Cajun Chicken and Pepper Wraps
4 boneless skinless chicken breasts
1 sweet red bell pepper, thinly sliced
1 sweet yellow bell pepper, thinly sliced
1 sweet green bell pepper, thinly sliced
1 teaspoon Cajun spice mix
4 large cheese-flavored flour tortillas
2/3 cup herb and garlic cream cheese
Salt substitute and pepper
Cut chicken crosswise into 1/4 inch thick strips, place in a bowl. Add peppers, Cajun spice mix and 1/4 tsp salt substitute; toss to coat.
In a nonstick skillet, heat 2 teaspoons oil over medium high heat, cook chicken mixture, stirring occasionally, for 8 to 10 minutes, or until peppers are tender crisp and chicken is no longer pink.
Meanwhile spread tortillas evenly with cream cheese. Divide chicken mixture among tortillas, leaving 2-inch border at bottom. Fold bottom then sides over filling.
Barley Soup - Ingredients
1. 1 cup chopped onion (1 large)
2. 1/2 cup bias-sliced carrot (1 medium)
3. 1/2 cup sliced celery (1 stalk)
4. 2 cups sliced fresh mushrooms
5. 1 15-oz. can red beans, rinsed and drained
6. 1 14.5-oz. can stewed tomatoes
7. 1 10-oz. pkg. frozen whole kernel corn
8. 1/2 cup regular barley (not quick-cooking)
9. 2 tsp. dried Italian seasoning, crushed
10. 1/4 tsp. ground black pepper
11. 3 cloves garlic, minced
12. 5 cups vegetable or chicken broth
• Directions - 1. In a 3-1/2- to 5-quart slow cooker, place onion, carrot, and celery. Add mushrooms, red beans, undrained tomatoes, frozen corn, barley, Italian seasoning, pepper, and garlic. Pour broth over mushroom mixture in cooker. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Makes 6 servings.
Nutrition Facts
• Calories228,
• Total Fat (g)2,
• Saturated Fat (g)0,
• Monounsaturated Fat (g)0,
• Polyunsaturated Fat (g)0,
• Cholesterol (mg)0,
• Sodium (mg)1212,
• Carbohydrate (g)47,
• Total Sugar (g)10,
• Fiber (g)8,
• Protein (g)9,
• Vitamin C (DV%)14,
• Calcium (DV%)6,
• Iron (DV%)16,
• Percent Daily Values are based on a 2,000 calorie diet
Veggie Soup - fills you up low in fat. 1 head cabbage chopped 6 green opinions, sliced (and/or 1-2 red or yellow onions, chopped) 2 greens peppers ( also use red & yellow), chopped into chucks one bunch (or about 6 stalks) of celery, diced 1 lb. baby carrots 1 green zucchini, cut into chunks or slices 1 yellow squash, cut into chunks or slices chopped spinach, fresh or frozen minced garlic 3-5 cans diced tomatoes (15 1/2 oz) 1 envelope Lipton (or other brand) onion soup 24 oz (or more) of V-8 juice 1 lb. green beans, frozen or fresh (It can be frozen if you have extra or make double) Spray large stewing pan with non-stick spray. Add all the chopped vegetables and sauté until lightly browned, stirring often. Add canned tomatoes, V-8 green beans and onion soup mix. Vegetables should have enough liquid to cover them well. If more liquid is needed, you can add a can of beef broth or water. Simmer until vegetables are tender. For seasoning, you can use any or all of the following: 2-3 beef bullion cubes, or tomato bullion cubes are good too. Salt substitute and Pepper
Honey Grilled Chicken
Ingredients
• 2 tablespoons butter or margarine
• 1 clove garlic, chopped
• 1/3 cup honey
• 1 tablespoon lemon juice
• 4 skinless, boneless chicken breast halves
Directions
• Preheat a grill for medium heat.
• Melt butter in a skillet over medium heat. Add the garlic, and cook until fragrant, 1 to 2 minutes. Whisk in honey and lemon juice. Reserve half for basting, and brush the other half onto the chicken breasts.
• Lightly oil the grill grate, and place chicken on the grill. Cook for 6 to 8 minutes per side, turning frequently. Baste often during the last 5 minutes. Chicken is done when the meat is firm, and juices run clear.
Nutritional Information
Amount Per Serving Calories: 269 | Total Fat: 8.6g | Cholesterol: 82mg
Recipe Yield 4 servings
Pan Seared Chicken Ingredients
• 3 tablespoons unsalted butter, divided
• 1 tablespoon olive oil
• 4 skinless, boneless chicken breast halves - pounded thin
• salt and pepper to taste
• 2 shallots, chopped
• 1 clove garlic, minced
• 1/3 cup dry white wine
• 1/2 cup chicken broth
Directions
• Melt 1 tablespoon butter and heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper, and brown on both sides in the skillet. Cover, and continue cooking 10 minutes, or until chicken juices run clear. Set aside, and keep warm.
• Mix shallots and garlic into skillet over medium heat, and cook until tender. Stir in wine, and cook until heated through. Stir in broth, and continue cooking 5 minutes, or until reduced and slightly thickened. Mix in the remaining butter until melted. Serve the sauce over the chicken.
Nutritional Information - Amount Per Serving Calories: 292 |
Sugar Free Vanilla Flavored Coffee Creamer in a Jar Mix
A perfect creamer for vanilla lovers who can't have sugar. Perfect for diabetic diets.
3/4 cup non-fat milk
3/4 cup preferred sugar substutute (ie. Sugar Twin)
1/2 tsp pure vanilla extract
Combine all ingredients into a blender and process until well combined. Put in jar, seal and label.
Granola
Ingredients:
2 1/2 cups old fashioned oats
1 cup whole wheat flour
1 tsp baking soda
1 tsp vanilla extract
3/4 cup shredded coconut
4 oz applesauce
2 1/2 tbsp flaxseed
1/4 cup honey
1/3 cup packed brown sugar
2 oz chopped pecans
2 oz slivered almonds.
Directions
Preheat oven to 325 F. Lightly grease one 9x13 inch pan.
In a large mixing bowl combine the oats, flour, baking soda, vanilla, applesauce, flaxseed, honey and brown sugar. Stir in nuts and coconut.
Lightly press mixture into the prepared pan. Bake at 325 F for about 20 minutes. Let cool for 10 minutes, then cut into bars. Let bars cool completely in pan before removing or serving.
Makes 24 bars, serving size is 1 bar.
Number of Servings: 24
Suggestions you can try for the above mentioned recipe: I redid the recipe a tad and now add 2/3's the amount listed of applesauce and fill the remainder of the cup with more honey. They stick together perfectly without any other changes! #2PERFECT! I tried some other ones that were on here and they weren't good.
INGREDIENTS
3 large boneless skinless chicken breasts *(butterfly)
2-3 tbs olive oil
¼ cup freshly chopped parsley
1 tbs extra virgin olive oil
1/2 small onion (chopped)
2 tbs cheese
2-3 cloves garlic (finely chopped)
Juice of 1 lemon
Salt substitute to taste
Pepper to taste
INSTRUCTIONS
1. Preheat oven at 350 degrees F.
2. Marinade chicken breast in salt substitute, and lemon juice for 10-15 minutes. Remove from marinade and pad dry. Set aside.
3. Mix parsley, extra virgin oil, onion, Parmesan cheese, garlic, salt substitute and pepper.
4. Butterfly chicken breast. Open chicken breast like opening a book on your counter-top. Spoon and spread the parsley mixture over the chicken breast to about ½” from the edge. Roll the chicken breast and pin with a toothpick.
5. Meanwhile, heat 3 tbs of the cooking oil in a skillet over medium heat. Carefully, brown the rolled chicken breast, turning it until golden brown. Transfer to a baking dish and bake for 20-25 minutes or until done.
6. Remove chicken rolls-up from oven and let it cool at least 5 minutes before slicing it.
7. Slice the chicken roll-up into thin-medium slices and place on a serving platter.
8. Garnish with parsley for presentation.
* How to butterfly a piece of meat (in this case chicken).Cut the piece of chicken horizontally parallel to the cutting board or surface as follows: Starting from the thickest part of the chicken breast, carefully slice the chicken breast almost completely in half, stopping at a 1/4" from the other side. Open the chicken breast like opening a book. And that's it! You've just turned a piece of chicken into a "butterfly".
Arizona Wraps
6 ounce avocado dip (make it yourself)
3 ounces fat free or low fat cream cheese
6 (8-inch) tortillas
8 ounces cooked turkey
Leaf lettuce
1 cup Monterey jack cheese (approved cheese)
Alfalfa sprouts
Combine dip and cream cheese. Spread each tortilla within 1/2-inch of edge of tortilla. Arrange meat, lettuce, cheese and sprouts. Wrap tortilla. Serve with red onions on side.
Makes 6 sandwiches.
Bacon, Lettuce, Tomato and Avocado Wraps
8 slices turkey bacon (substitute as needed)
4 (10 inch) flour tortillas
4 tablespoons yogurt or salad dressing
1 avocado, peeled, pitted and diced
1 tomato, chopped
1 cup shredded lettuce
Place bacon in a large, deep skillet. Cook over medium heat for 10 to 15 minutes, or until crisp. Drain, crumble and set aside. Warm tortillas in microwave oven for 30 to 45 seconds, or until soft. Spread 1 tablespoon Ranch dressing down the center of each tortilla. Layer crumbled bacon, avocado, tomato and lettuce over the dressing. Roll the tortilla around the other ingredients.
Lettuce Wraps - Ingredients
• 4 cups water
• 2 cups uncooked brown rice
• 1 tablespoon olive oil
• 1 pound ground chicken or turkey
• 1 bunch green onions, thinly sliced
• 1/2 teaspoon minced garlic
• 1 (14 ounce) package firm tofu, drained and cubed or water chestnuts
• 2 carrots, shredded
• 3 tablespoons hoisin sauce
• 2 tablespoons soy sauce
• 1 teaspoon sesame oil
• 1/4 teaspoon hot chile paste
• 1 head iceberg lettuce leaves, separated
• Directions In a saucepan combine the water and rice. Bring to a boil, cover, and reduce heat to a simmer. Simmer for 20 minutes, until water is absorbed. Set aside and keep warm.
• Heat oil in a wok over medium-high heat. Cook the pork, green onions, and garlic for 5 to 7 minutes, or until lightly brown. Add the tofu, carrot, Hoisin, and soy sauce, stirring frequently until heated through. Remove from heat, and stir in the sesame oil and chile paste.
• To serve: spoon a small amount of rice into each lettuce leaf, top with the stir-fry mixture, and drizzle with additional soy sauce or hoisin, if desired. Wrap the lettuce leaf to enclose the filling.
• Optional additional stir fry ingredients these may be used in place of or in addition to the tofu: chopped peanuts, peppers, shrimp, rice noodles, diced chicken, scrambled egg or bean sprouts.
Hoisin sauce, also called Peking sauce, is a thick, reddish-brown sauce that is sweet and spicy, and widely used in Chinese cooking. It's a mixture of soybeans, garlic, chile peppers and various spices. It can be found in Asian markets and many large supermarkets. Look in the Asian or ethnic section. If this item is not in stock at your local store, ask your grocer to special order it for you. Most grocers will be happy to do this for their customers.
Cajun Chicken and Pepper Wraps
4 boneless skinless chicken breasts
1 sweet red bell pepper, thinly sliced
1 sweet yellow bell pepper, thinly sliced
1 sweet green bell pepper, thinly sliced
1 teaspoon Cajun spice mix
4 large cheese-flavored flour tortillas
2/3 cup herb and garlic cream cheese
Salt substitute and pepper
Cut chicken crosswise into 1/4 inch thick strips, place in a bowl. Add peppers, Cajun spice mix and 1/4 tsp salt substitute; toss to coat.
In a nonstick skillet, heat 2 teaspoons oil over medium high heat, cook chicken mixture, stirring occasionally, for 8 to 10 minutes, or until peppers are tender crisp and chicken is no longer pink.
Meanwhile spread tortillas evenly with cream cheese. Divide chicken mixture among tortillas, leaving 2-inch border at bottom. Fold bottom then sides over filling.
Barley Soup - Ingredients
1. 1 cup chopped onion (1 large)
2. 1/2 cup bias-sliced carrot (1 medium)
3. 1/2 cup sliced celery (1 stalk)
4. 2 cups sliced fresh mushrooms
5. 1 15-oz. can red beans, rinsed and drained
6. 1 14.5-oz. can stewed tomatoes
7. 1 10-oz. pkg. frozen whole kernel corn
8. 1/2 cup regular barley (not quick-cooking)
9. 2 tsp. dried Italian seasoning, crushed
10. 1/4 tsp. ground black pepper
11. 3 cloves garlic, minced
12. 5 cups vegetable or chicken broth
• Directions - 1. In a 3-1/2- to 5-quart slow cooker, place onion, carrot, and celery. Add mushrooms, red beans, undrained tomatoes, frozen corn, barley, Italian seasoning, pepper, and garlic. Pour broth over mushroom mixture in cooker. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Makes 6 servings.
Nutrition Facts
• Calories228,
• Total Fat (g)2,
• Saturated Fat (g)0,
• Monounsaturated Fat (g)0,
• Polyunsaturated Fat (g)0,
• Cholesterol (mg)0,
• Sodium (mg)1212,
• Carbohydrate (g)47,
• Total Sugar (g)10,
• Fiber (g)8,
• Protein (g)9,
• Vitamin C (DV%)14,
• Calcium (DV%)6,
• Iron (DV%)16,
• Percent Daily Values are based on a 2,000 calorie diet
Veggie Soup - fills you up low in fat. 1 head cabbage chopped 6 green opinions, sliced (and/or 1-2 red or yellow onions, chopped) 2 greens peppers ( also use red & yellow), chopped into chucks one bunch (or about 6 stalks) of celery, diced 1 lb. baby carrots 1 green zucchini, cut into chunks or slices 1 yellow squash, cut into chunks or slices chopped spinach, fresh or frozen minced garlic 3-5 cans diced tomatoes (15 1/2 oz) 1 envelope Lipton (or other brand) onion soup 24 oz (or more) of V-8 juice 1 lb. green beans, frozen or fresh (It can be frozen if you have extra or make double) Spray large stewing pan with non-stick spray. Add all the chopped vegetables and sauté until lightly browned, stirring often. Add canned tomatoes, V-8 green beans and onion soup mix. Vegetables should have enough liquid to cover them well. If more liquid is needed, you can add a can of beef broth or water. Simmer until vegetables are tender. For seasoning, you can use any or all of the following: 2-3 beef bullion cubes, or tomato bullion cubes are good too. Salt substitute and Pepper
Honey Grilled Chicken
Ingredients
• 2 tablespoons butter or margarine
• 1 clove garlic, chopped
• 1/3 cup honey
• 1 tablespoon lemon juice
• 4 skinless, boneless chicken breast halves
Directions
• Preheat a grill for medium heat.
• Melt butter in a skillet over medium heat. Add the garlic, and cook until fragrant, 1 to 2 minutes. Whisk in honey and lemon juice. Reserve half for basting, and brush the other half onto the chicken breasts.
• Lightly oil the grill grate, and place chicken on the grill. Cook for 6 to 8 minutes per side, turning frequently. Baste often during the last 5 minutes. Chicken is done when the meat is firm, and juices run clear.
Nutritional Information
Amount Per Serving Calories: 269 | Total Fat: 8.6g | Cholesterol: 82mg
Recipe Yield 4 servings
Pan Seared Chicken Ingredients
• 3 tablespoons unsalted butter, divided
• 1 tablespoon olive oil
• 4 skinless, boneless chicken breast halves - pounded thin
• salt and pepper to taste
• 2 shallots, chopped
• 1 clove garlic, minced
• 1/3 cup dry white wine
• 1/2 cup chicken broth
Directions
• Melt 1 tablespoon butter and heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper, and brown on both sides in the skillet. Cover, and continue cooking 10 minutes, or until chicken juices run clear. Set aside, and keep warm.
• Mix shallots and garlic into skillet over medium heat, and cook until tender. Stir in wine, and cook until heated through. Stir in broth, and continue cooking 5 minutes, or until reduced and slightly thickened. Mix in the remaining butter until melted. Serve the sauce over the chicken.
Nutritional Information - Amount Per Serving Calories: 292 |
Sugar Free Vanilla Flavored Coffee Creamer in a Jar Mix
A perfect creamer for vanilla lovers who can't have sugar. Perfect for diabetic diets.
3/4 cup non-fat milk
3/4 cup preferred sugar substutute (ie. Sugar Twin)
1/2 tsp pure vanilla extract
Combine all ingredients into a blender and process until well combined. Put in jar, seal and label.
Granola
Ingredients:
2 1/2 cups old fashioned oats
1 cup whole wheat flour
1 tsp baking soda
1 tsp vanilla extract
3/4 cup shredded coconut
4 oz applesauce
2 1/2 tbsp flaxseed
1/4 cup honey
1/3 cup packed brown sugar
2 oz chopped pecans
2 oz slivered almonds.
Directions
Preheat oven to 325 F. Lightly grease one 9x13 inch pan.
In a large mixing bowl combine the oats, flour, baking soda, vanilla, applesauce, flaxseed, honey and brown sugar. Stir in nuts and coconut.
Lightly press mixture into the prepared pan. Bake at 325 F for about 20 minutes. Let cool for 10 minutes, then cut into bars. Let bars cool completely in pan before removing or serving.
Makes 24 bars, serving size is 1 bar.
Number of Servings: 24
Suggestions you can try for the above mentioned recipe: I redid the recipe a tad and now add 2/3's the amount listed of applesauce and fill the remainder of the cup with more honey. They stick together perfectly without any other changes! #2PERFECT! I tried some other ones that were on here and they weren't good.
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