HEALTHY recipe thread-REAL FOOD for real appetites

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  • DizzieLittleLifter
    DizzieLittleLifter Posts: 1,020 Member
    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. :smile:
  • morkiemama
    morkiemama Posts: 894 Member
    Bump!
  • hbart500
    hbart500 Posts: 243 Member
    bump!
  • Juskaimami
    Juskaimami Posts: 5
    Bump for later
  • melbelle32
    melbelle32 Posts: 69 Member
    bump
  • garlic7girl
    garlic7girl Posts: 2,236 Member
    For those interested there is also the FOODIES UNITE on the nutrition forum. Let's share too. We believe in real food and enjoy cooking too!
  • Rae6503
    Rae6503 Posts: 6,294 Member
    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.
  • xcjumper
    xcjumper Posts: 207 Member
    Bump to get in my topics
  • hatravers
    hatravers Posts: 159 Member
    bump
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    HEALTHIFIED BROWNIES

    Ingredients:
    1/2 box brownie mix
    1 can of black beans
    1 cup whole wheat flour
    2 tbsp cocoa powder
    1/4 cup sugar

    You first puree the black beans. Then mix all other ingredients together. Spray a 13X9 pan, and spread the mixture into the pan. Then follow the rest of the box instructions!

    Nutrition facts (based on 20 servings):
    115 calories each
    20 grams carbs
    2 grams fat
    2 grams protein
    1 gram fiber
  • AlwaysWanderer
    AlwaysWanderer Posts: 640 Member
    Bump! just a question - what is Mrs Dash? Is it some sort of spice? Can you get it in the UK? Thanks!

    Honey - mustard glazed chicken:
    1/2 cup honey
    1/3 cup of wholegrain mustard
    1 clove of garlic
    500 grams mini chicken fillets
    salt & pepper


    Season the chickenwith salt and pepper. Add crushed garlic, mix well. Cover with honey and mustard, mix well, place on a baking tray and bake on high heat for 15 mins turning over one. Serve with your choice of vegetables.


    Edited for spelling
  • hate2run
    hate2run Posts: 29 Member
    Bump...thanks for starting this!
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Mrs. Dash is brand of mixed of spices. It comes in different flavors, regular, chicken, chile lime... all of them salt-free. I use it all the time, beats having to sort through, find and select my own spices. I'm a lazy cook. I have no idea if you can get it in the UK. I'm guessing, no if you haven't heard of it.
  • soniyamas
    soniyamas Posts: 160 Member
    bumping for later :smile:
  • Isabella_Adeline
    Isabella_Adeline Posts: 21 Member
    Bumping for later and thanks to those who included the nutritional breakdown, saves me from having to figure it out!!!
  • med79
    med79 Posts: 288
    bump
  • patience842003
    patience842003 Posts: 52
    Bump! They all sound delicious right now!
  • mouser228
    mouser228 Posts: 16
    Wow you look great...that is what I am trying to do ..loose it gradually....good job
  • kaciroberts1585
    kaciroberts1585 Posts: 53 Member
    Bumping for later. Awesome recipes here!
  • fitrunnermd
    fitrunnermd Posts: 72
    Bump to add to my topics
  • ChLoE1130
    ChLoE1130 Posts: 1,696 Member
    bump
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    Easy Fried Rice

    Ingredients:

    1 tbsp olive or canola oil -120 calories
    1/4 diced onion - 50 calories (??)
    1 tsp minced garlic-5 calories
    1 serving frozen mixed veggies (Carrots/peas/corn/green beans) -70 calories
    1 egg-70 calories
    2 servings brown rice cooked -300 calories
    6 oz chicken breast OR 6oz shrimp OR 6 oz pork loin (leftovers work great) ~ 150 calories
    1 tbsp soy sauce --low sodium-10 calories


    Directions:
    1. saute onion and garlic in oil
    2. add in the mixed veggies (defrosting no necessary)
    3. add in the cooked protein--dice it up before adding
    4. crack egg into pan and scramble it--break into bits
    5. add in the rice
    6. add in the soy sauce

    Stir it all up and serve! :)

    **optional--scalions, crushed red pepper, and baby corn

    TOTAL: 775 calories for 1 servings OR 390 ish calories for 2 servings
  • aross999
    aross999 Posts: 59 Member
    These are some great ideas!
  • meemo88
    meemo88 Posts: 436 Member
    BUMP
  • AmythistRae
    AmythistRae Posts: 107
    bump
  • jenb1214
    jenb1214 Posts: 5
    Mrs. Dash is a no salt spice here in the US. We find it here in the spice section. I've never been to the UK, so I don't know if you have it, but that's where you'd find it
  • lannlynn
    lannlynn Posts: 72 Member
    Gotta try some of these! Thanks for sharing.
  • Ken1984
    Ken1984 Posts: 1
    bump
  • chris6515
    chris6515 Posts: 131 Member
    Great thread! Big bump.
  • bexdc
    bexdc Posts: 202 Member
    bump
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