~~> Post Your Favorite Healthy Recipes Here <~~

Brandiann

I thought it would be a good idea to have people post their favorite healthy recipes here. I'm starting to get tired of the same ol recipes and need some new idea's :bigsmile: .. I think this will also help out those who like to cook and are looking for different idea's as well to stay on track to their healthy life style change. :flowerforyou:

Please provide recipe name, quantities (i.e. cup, oz, tbsp, tsp, etc..) along with ingredients, nutrition value for recipe (whole and/or serving size) and any comments you may have. :drinker:

I welcome all meal times... Breakfast, Lunch, Dinner, Side Dishes, Snacks, Dessert, etc... :bigsmile:

Brandiann

Chicken Marsala
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Prep: 10 min Cook: approx 15min

3 Tbsp white flour
3 Tbsp whole wheat flour
1/4 tsp white/black pepper
1-1 1/2 lb chicken cutlets
3 c. sliced mushrooms
2 Tbsp sliced shallots
1/2 c Marsala wine
1/2 c LOW sodium chicken broth
2 Tbsp chopped parsley
1/2 tsp fresh thyme leaf (chopped)

1.Combine flours and pepper. Dredge chicken in mixture and set aside.
2. Lightly coat a large, nonstick skillet with cooking spray and heat on medium-high. Add chicken and sauté until lightly browned on each side (roughly 2-3min/side)
3. Add mushrooms and shallots to pan, stir for 1-2 min
4. Add Marsala to pan. Reduce to a glaze, scraping any loose brown bits off bottom
5. Reduce heat and add broth, parsley, and thyme. Stir and cook until broth reduces by half.
6. Return Chicken to pan and simmer about 5 min.

Nutrition Facts:
makes 4 servings/ per serv= 224 k/cals, 2g fat (1g sat), 1g fiber, 27g Protein.

Brandiann

Sizzling Fajitas
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2 tsp olive oil
1/2 red or white onion, sliced
1 red, orange, or green bell pepper, sliced
2 cloves garlic, minced
2 whole chicken breasts, grilled and cut into strips
1/2 C salsa
1/4 C nonfat sour cream
4 whole-wheat tortillas, 7"-8" in diameter. Variation: spinach or corn-flour tortillas
1 C shredded low-fat mozzarella cheese

1. Heat olive oil in a medium skillet. Add onion, pepper, and garlic and sauté briefly. Add meat; reduce heat to medium, and sauté until no longer pink, about 10 minutes.
2. Stir in salsa and chili powder to taste. Sauté for 5 more minutes.
3. Spread 1 tablespoon sour cream in a thin layer on each tortilla. Divide the meat mixture on top of tortillas; sprinkle each with cheese, wrap, and serve.

Makes 4 servings.

CALORIES 287.6 CAL; FAT 10.2 G;SATURATED FAT 4.6 G; CHOLESTEROL 53.2 MG; SODIUM 490.4 MG; CARBOHYDRATES 28.6 G; TOTAL SUGARS 3.6 G; DIETARY FIBER 2.7 G; PROTEIN 24.9 G

Twylla

I like a simple fried rice.

1/4 cup rice (uncooked)
1 tbsp margarine
1cubic inch of feta cheese
1/8 cup chopped onions

I cook the rice then turn on the frying pan put onions and margarine in fry then add rice for 10 minutes stirring. Then I crumble the feta cheese and put it in the pan also for 2 minutes while still stirring occasionally.

HealthyChanges2010

bump

ready4change

I found this somewhere on here... but I forget, so if this is your recipe I'm sorry!!! But it's SO stinkin good! It's in the database as Kara's Crockpot Philly Cheesesteak:

Crockpot Philly Cheese Steak Sandwiches

1 lb. steak
1 green pepper
1 med onion
1/4 c. white wine
1 tbsp. worchteshire sauce

Cut up onions & peppers & put in crockpot. Put steak on top, season it with favorite seasonings, pour liquids in & cook on low for 6 hours. I serve mine on bakery buns with either swiss cheese or pepperjack... the pepperjack is fabulous! I also dip it in the T. Marzetti Light Chipolte Rach... YUMMO!

ready4change

Can't forget my new favorite!

Mexican Lasagna
Servings: 8

Ingredients:
1 pound lean ground beef
1/2 yellow onion, chopped
2 (1.25 ounce) package taco seasoning mix
4 (10 inch) low cal wheat tortillas
3 cups shredded colby jack cheese
2 cans Rotel Diced Tomatoes & Green Chiles, drained
2 cans Old El Paso Enchilada Sauce

Directions:
1. Preheat oven to 375 degrees F (190 degrees C).
2. In large skillet over medium heat, cook beef & onion until browned. Drain. Combine with taco seasoning and drained Rotel cans. Spread half of mixture in 9x13 inch baking dish. Top with 1 can enchilada sauce. Top with two tortillas, trimming if necessary, and half of cheese. Repeat layers.
3. Bake 35 to 45 minutes until heated through and cheese is bubbly. Top with lettuce and fat free sour cream.

Mine came out at 322 calories per serving.

Brandiann

Side Dishes


Mashed roasted sweet potatoes:

roast a sweet potato (yam) by wrapping in foil and roasting in 400 degree oven until soft. Once soft, unwrap and scoop out insides. Mash with a bit of cinnamon and nutmeg, splenda if you like sweet stuff.


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Roasted asparagus:

trim ends of asparagus and wash. Season with salt, pepper, and 3 cloves of chopped garlic. Roast in oven until slightly soft.

Sautéed spinach (I usually eat the whole bag!)

Spray nonstick skillet with cooking spray and sauté 2 cloves of garlic. Once the garlic has turned SLIGHTLY brown, add the spinach and sauté until slightly soft.

This makes a great meal in my opinion. You don't have to eat both green veggies, but the more the merrier! I love to cook and I have LOADS of recipes and my mind is constantly brewing with ideas. I'm trying out a new recipe tonight, which I will post...if it's good. My creations sometimes need some tweaking.

rinren84

Tonight I modified a Rachael Ray sauce recipe for chicken, Horseradish Pan Sauce (this is 2 servings)

2 chicken breast halves
salt and pepper or Original Blend Mrs. Dash
Evoo

small onion chopped
1 tsp dried thyme
2 tablespoons horseradish
1/3 cup chicken broth, low fat low sodium
2 teaspoons Dijon mustard
1/4 cup low fat milk
1/2 tablespoon unsalted butter (just a sliver from the stick to thicken the sauce)

Brown the chicken in the pan with S&P in a few teaspoons of EVOO, remove from pan. Add in onion, thyme, and horseradish and cook 3 minutes stirring often. Add in broth, mustard, milk, and butter and cook on med-high until reduced by half.
Add chicken in and rewarm. Serve chicken with sauce on top.

I like this with rice or couscous and broccoli or some other green veggie.

sunnysashka

Vitamin salad

1 small apple
1 carrot
10-15 raisins
1/2 cup of plain (nonfat or low fat) yogurt
+ (optional) some chopped walnuts

Shred carrot and apple, mix them in the bowl, add raisins and walnuts, add yogurt, mix everything together.

It makes 1 serving. Has lots of vitamins. Good addition to your main meal.

midwife10

bump! will add some soon

tamheath

Italian Wedding Soup

INGREDIENTS:
1 (48 fluid ounce) can chicken
broth
1 (10 ounce) package frozen
chopped spinach, thawed and
drained
2 onions, chopped
2 cups chopped carrot
2 stalks celery, chopped 1 pound ground beef
1 cup dry bread crumbs
1 egg
1 pound skinless, boneless
chicken breast halves - cut into
chunks
3 ounces dry pasta
salt and pepper to taste

DIRECTIONS:
1. In a large pot over medium heat, combine the chicken broth, spinach, onions, carrots and celery. Mix well and allow to simmer.
2. In a separate large bowl, combine the ground beef, bread crumbs and egg and mix well. Form mixture into 1/2 inch diameter meatballs and carefully drop them into the soup.
3. Put chunks of chicken breast into the soup and reduce heat to low. Allow the soup to simmer for 1 hour. Add the pasta 30 minutes before serving and season with salt and pepper to taste.

Servings Per Recipe: 12
Amount Per Serving
Calories: 266
Total Fat: 12.9g
Dietary Fiber: 2.2g

tamheath

Crunchy Vegetable Wrap

1/4 cup tub-style fat-free cream cheese
4 (10-inch) fat-free flour tortillas
4 curly leaf lettuce leaves
1 cup alfalfa sprouts
1 cup shredded red cabbage
1/2 cup chopped tomato
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoons finely diced red onion

Spread 1 tablespoon cream cheese over each tortilla; top each with a lettuce leaf. Divide sprouts and remaining ingredients evenly among tortillas; roll up. Cut each rolled wrap in half diagonally.

Yield: 4 servings (serving size: 1 wrap)

CALORIES 183 FAT 2.3g FIBER 1.1g

tamheath

This from a Weight Watchers meeting. Sorry - i don't have the nutrition info here. I have it listed as 4 WW points, which is very low.

Chicken Pot Pie

1 c cutup chicken
1 6 oz bag of thawed mixed vegetables
1 10 3/4 ounce can FF cream of chicken soup
1c reduced Fat Bisquick Mix
1/2 cup skim milk
1 egg

Heat oven to 400 degrees, Mix chicken, veggies, and soup in ungreased 2 quart casserole. Stir mix & milk until well blended. Pour into casserole. Bake 30 minutes or until golden brown

Serves 6/ 4 points.

jessmomof3

Crock Pot Chicken Cacciatore

This is soooo good! It was a huge hit w/ my family and I've shared the recipe w/ friends who loved it too!


http://www.recipezaar.com/Crock-Pot-Chicken-Cacciatore-41685 (a link to the original recipe)

And here's how I made it:


4 lbs chicken, cut up in pieces
1 large onion, thinly sliced
3 (6 ounce) cans tomato paste
8 ounces sliced mushrooms
1 green bell pepper, finely chopped
2-4 cloves garlic, minced
2 teaspoons oregano
1 teaspoon dried basil
1/2 teaspoon celery powder
1 teaspoon salt
3/4 cup white cooking wine
1 tablespoons olive oil
1 teaspoon crushed red pepper flakes, optional

Directions
1. Place onions in bottom of crock pot.
2. Add chicken pieces.
3. Stir all the other ingredients together.
4. Pour over chicken.
5. Cook on high heat for about 3 to 4 hours or 7 to 8 hours on low heat.
6, Serve over pasta or rice. (I used Barilla whole wheat spaghetti)


Nutrition Facts - listed in database under Jess homemade Chicken Cacciatore

That does *not* include adding pasta or rice. I used Barilla Whole wheat spaghetti which is 200 calories per serving.

10 Servings

Amount Per Serving (figured at sparkpeople.com)

Calories 230.6

Total Fat 2.2 g

Saturated Fat 0.2 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 88.0 mg

Sodium 508.0 mg

Potassium 178.7 mg

Total Carbohydrate 10.8 g

Dietary Fiber 1.7 g

Sugars 3.1 g

Protein 40.4 g


Vitamin A 10.2 %

Vitamin B-12 0.0 %

Vitamin B-6 0.0 %

Vitamin C 32.0 %

Vitamin D 0.0 %

Vitamin E 0.0 %

Calcium 0.2 %

Copper 0.0 %

Folate 0.0 %

Iron 4.9 %

Magnesium 0.0 %

Manganese 0.0 %

Niacin 0.0 %

Pantothenic Acid 0.0 %

Phosphorus 0.0 %

Riboflavin 0.0 %

Selenium 0.0 %

Thiamin 0.0 %

Zinc 0.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

XFitMojoMom

Black Bean & Wehani Rice Burgers

Burgers:

1 can (15 ounces) black beans, drained and rinsed
1 cup wehani rice, cooked
1 small onion, finely chopped
1 egg, lightly beaten
1 tablespoon cumin
1/2 teaspoon cayenne
Sunflower seeds (optional)
Salt and ground black pepper, to taste
1/4 cup fresh cilantro, chopped

mash beans in a large bowl with a fork or potato masher. Add remaining ingredients and mix well. Form into four equal-sized patties and cook over medium-high heat in a lightly oiled skillet for about three to four minutes per side or until firm and browned.

Serve on "in the thin" multigrain buns - salsa or homemade guacamole condiment -super good!

stephica

Bump for later!

GingerSnark

http://www.eatbetteramerica.com/Recipes/featured-brands/bisquick-heart-smart.aspx

this site has 13 recipes which I plan on trying. i'm so excited i found this bisquick stuff

barbara6

I'm a sweet lover when I diet. Don't understand it because when I'm not dieting I hardly ever eat them. Here's one of my favorite recipes and I make it alot to take to church functions and everybody always wants the recipe. Don't know caloric value but when I went to WW, the leader helped me figure points value=3. Can be eaten warm or cold.

Cream Cheese Danish
2 cans reduced fat crescent rolls
2 8 oz. pkgs reduced fat cream cheese
1 cup splenda
2 tsps. vanilla
1/2 cup confectioners sugar
2 Tbsps. milk
In 9x13 an, spread out 1 can of rolls. Don't worry about spreading to fit pan. It will be fine. Just lay rolls in as a sheet.
Mix cream cheese. splenda, and 1 tsp. vanilla with mixer. Spread on top of the rolls in pan and then top with other can of rolls. Bake according to directions on crescent roll package or until top is golden brown. When done, remove from oven and mix confectioners sugar and the other tsp. of vanilla together with milk and drizzle on top of danish. Cut into 16 pieces.


Strawberry Delight

1 (5 serving) angel food cake
2 (8 oz) pkg. RF cream cheese
1 cup splenda
1 large container FF cool whip
1 bag strawberry pie filling
fresh strawberries

Break angel food cake into bite size pieces in 9x13 pan and mash it down as if you were trying to make a crust. Mix cream cheese, splenda and cool whip together and spread on top of cake. Place fresh strawberry halves all over the top of the cream cheese and top with the filling. Refrigerate for several hours or over night is best. You can also use peach and blueberries in place of the strawberry stuff. Don't know the values, sorry.

erinm

bump

katielouhoo

saving- i'll add some of mine tonight, opps no got a meeting. well tomorrow i will for sure.