HEALTHY recipe thread-REAL FOOD for real appetites

Herb Crusted baked Cod

Serves 4
Ingredients
3/4 cup herb-flavored stuffing
4 cod fillets, each 4 ounces
1/4 cup honey


Directions
Preheat the oven to 375 F. Lightly coat a 9-by-13 inch baking pan with cooking spray.

Place stuffing in a sealed bag. Crush until it has a crumb texture.

Brush the fillets with honey. Discard any remaining honey. Place a fillet in the bag of stuffing. Shake the bag gently to coat the cod evenly. Place the fillet on the baking dish and repeat with the remaining fillets.

Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Nutritional Analysis(per serving) Serving size: 1 fillet
Calories 169 Cholesterol 49 mg
Protein 21 g Sodium 162 mg
Carbohydrate 18 g Fiber 1 g
Total fat 1 g Potassium 477 mg
Saturated fat < 1 g Calcium 26 mg
Monounsaturated fat < 1 g

Spinach Quiche
Serves 6 dinner or 8 lunch

1 Pie Crust
1/2 vidalia onion, chopped
10 oz frozen spinach (thawed and drained)
2 Tbl minced garlic
4 beaten eggs
1/2 cup greek yogurt
1/2 cup half-and-half, light cream, or milk
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Dash ground nutmeg (optional)
2/3 cup shredded cheddar cheese (about 3 ounces)
1/2 cup shredded Swiss or Parmesan cheese (2 ounces)


1. Prepare pie crust. Line the unpricked pastry shell with a double thickness of foil. Bake in a 450 degree F oven for 8 minutes. Remove foil. Bake for 4 to 5 minutes more or until pastry is set and dry. Reduce oven temperature to 325 degrees F.
2. Meanwhile, in a large skillet sauté onion in cooking spray until tender. Add garlic and spinach. Sauté until spinach is wilted and tender.
3. In a bowl stir together eggs, yogurt, cream/milk, salt, pepper, and, if desired, nutmeg. Stir in onion/spinach mixture and cheeses.
4. Pour egg mixture into the hot, baked pastry shell. Bake in the 325 degree F over for 45 to 50 minutes or until a knife inserted near the center comes out clean. If necessary, cover edge of crust with foil to prevent overbrowning. Let stand for 10 minutes before serving.
5. Makes 6 servings. (I will usually eat 1/6 for dinner or 1/8 for lunch. To get nutrition for 1/8, just multiply by .75 or 3/4)

Nutrition based on 6 servings made with 1% milk and Kraft 2% cheddar:
Per serving ...
Calories = 267
Calcium = 39
Protein = 15
Fiber = 2
Fat = 15
Sodium = 428

Protein Pumpkin Muffins (recipe came from Neghar Fonooni's blog @ www.negharfonooni.com):

Wet stuff:
15 ounces canned organic pumpkin
2 egg whites

Dry stuff:
1 cup oats, ground in food processor
2 scoops vanilla protein powder (this had 23g per scoop!)
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/4 cup splenda (you could certainly use sugar or agave nectar if you don't mind the calories)
Handful chopped walnuts

Mix all that junk up and transfer to a muffin tin coated with nonstick spray, filling each muffin cup about halfway. Put into a 350 degree oven and bake for just 8-10 minutes. Seriously. Did you listen to the part about the rock muffins? They will look like they are undone, but they will settle and be golden outside, moist inside. This mixture made 9 muffins.

JKUHN71's NOTE: I left the walnuts out (I don't care for walnuts) and I substituted 1.5 tsp of pumpkin pie spice for the 1 tsp cinnamon and 1/2 tsp nutmeg. Also - I baked mine in a stoneware muffin pan, so I baked them longer than Neghar suggested (about 13 minutes) and thought they were still a tad underbaked...but I LOVE underbaked things, so it was perfect for me! I wasn't sure how these would taste based on looking at the ingredients, but after tasting them - I thought they were DELICIOUS. Before eating one (or TWO!), I would warm it up in the microwave, cut it down the middle and spread some Philadelphia Pumpkin Spice Cream Cheese on it! YUM!

I found a recipe for Snickerdoodle pancakes, and they are SO GOOD!

(Makes about 6 pancakes)
1/2 cup all-purpose flour
1/2 tsp baking powder
1 tsp cinnamon
1T plus 1 tsp sugar
1/2 cup plus 2T milk
1/2 tsp vanilla extract
tiny bit over 1/16 tsp salt (don’t omit)

Just mix it all together, and fry like a regular pancake. For toppings, you can spread with butter and cinnamon-sugar. Then voila! Your breakfast is served

Wow, these sound incredible! Thanks for sharing - will definitely be giving them a try.

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bump for the salmon recipe

Just to add on here; for most recipes calling for sour cream, cream, milk or mayo you can use non fat greek yogurt. You can use applesauce or pumpkin in place of oils for baking. I would also substitute whole wheat flour or ground oat bran for the all purpose flour. Using Zylitol (or other 0 cal sugars) instead of sugar will also cut down the calories.

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Okay, this was dinner last night. I'm really bad with "recipes" because I don't measure....

Frozen Tilapia fillets - thawed.
1 can diced tomatoes, drained (I used no-salt, could use fresh too)
Mrs. Dash
Garlic
Dehydrated onions
Half box (so 7oz?) spaghetti noodles (I used Ronzoni smart taste, could use real whole wheat)
1/2 cup spaghetti sauce
1 tbsp olive oil

Pre-heat oven to 375
Used non-stick spray on glass pan.
Place thawed fillets in pan, top with about 2/3rd can of tomatoes, garlic, Mrs. Dash, onions.
Bake for 25 minutes.
Cook noodles according to package.
Mix cooked noodles with sauce, olive oil, remaining tomatoes, add some more garlic and Mrs. Dash (or whatever spices you want)
Serve fish on top of noodles.

I had 2.5 fish fillets, making my servings 570 calories, 59g protien, 15g fat, 51g carbs. Obviously if you use different noodles, sauce, and eat less fish you'll counts will be different.

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