Healthy Recipes

Mediteranean Style Fish ​

Ingredients

• 300g pasta, cooked and drained
  
  
• 1 teaspoon olive oil
  
  
• 1/2 red capsicum, finely sliced into 5cm long strips
  
  
• 2 cloves garlic, crushed
  
  
• 2 tablespoons pine nuts, dry roasted in pan
  
  
• 250g tomatoes, peeled and chopped
  
  
• 1 teaspoon sugar
  
  
• 375g brussels sprouts, washed well and sliced in halves or quarters
  
  
• cracked black pepper, to taste
  
  
• 2 tablespoons fresh basil, chopped or (1 teaspoon dried basil)
  
  
• 600g firm fish, (for example tuna, salmon, mackerel, flathead or tailor) chopped into large chunks

Method:

1. Heat the oil in a frying pan or wok and stir-fry the capsicum, shallots, garlic and pine nuts for 2-3 minutes.
   
   
2. Add the fish, tomatoes, sugar, the sprouts and basil and cook, covered, for 5-7 minutes.
   
   
3. Season with the pepper.
   
   
4. Serve: Spoon mixture immediately over cooked pasta.
   

 

Started this thread for Major Attitude, in the spirit of his new goals

Vegetarian Lasagne​

Ingredients

• ½ cup water (purified if available or bottled water)
  
  
• 2 medium red capsicums chopped
  
  
• 1 large eggplant cubed
  
  
• 2 medium to large zucchinis or 8 yellow squash chopped into 2½ cm (½ inch) pieces
  
  
• 1 medium onion, finely chopped
  
  
• 1 clove garlic, crushed
  
  
• 2 Tblsp Organic tomato paste
  
  
• 1 can organic chopped tomatoes
  
  
• Salt and pepper to taste
  
  
• Freshly ground black pepper
  
  
• Organic EXTRA VIRGIN olive oil
  
  
• Organic wholemeal lasagne sheets
  
  
• For a standard cheese sauce:
  
  
  • ½ cup cornflour,
    
    
  • 2 cups milk,
    
    
  • 60g butter (olive oil would be better)
    
    
  • 1 cup grated cheese (mild cheddar)

Method

1. Prepare these items first, so they are ready to go:
   • Boil the lasagne sheets according to packet directions. While cooking, continue with other preparations.
   • Prepare a cheese sauce:
   • In a saucepan with moderate heat, pour in the 2 cups milk, 60g butter (olive oil would be better),
   • stir in ½ cup cornflour and when well mixed, pour in the 1 cup of grated cheddar cheese.
   • Set aside.

   ​
2. Prepare the vegetable filling:
   
   • In a medium frying pan, cook onions and garlic until just soft.
     
   • Add the eggplant, capsicums and zucchini and cook on medium heat until slightly softened.
     
   • Add the can of tomatoes, tomato paste, ½ cup of purified water, salt and pepper.
     
   • Bring to the boil and then turn down the heat and cover, simmering for 15 minutes.
   
   
   
3. To assemble in the baking dish:
   • layer a lasagne sheet
   • layer the vegetables
   • then layer the prepared chees sauce
   • Repeat above three steps until 2 or 3 layers have formed.
   
   
4. Bake in a moderate oven for 40 minutes with some grated cheese on top.
   
   
5. Serve with a crisp green salad.

 

What variety of healthy? Any special diet, or just general good nutrition? I've got a ton of recipes for low carb (mom just was diagnosed borderline diabetic) we've been trying the last couple of months.

 

What? MA thinks he's fat?!! Here's a tip from this non-doctor/nutritionist. Get off of your *** and do something, and the above also applies. Don't go nuts trying to figure out the pescentages. As Julia Child said. moderation is the key. It took you years to put it on, try and take a few months to take it off. All this diet crap is just that :crap Man, $4B a year for this garbage and %95 don't make it? Hard work and self control man, ease off of the bacon man.

 

Excellent points!

Why not have Healthy Recipes that cover a range to include your low carb recipes, as well as those sampled below, this way it would cater for other members!

• low carb
• Gluten free (eg no wheat, barley or rye)
• general good nutrition
• High calcium
• High fibre
• High folate
• High iron
• High energy
• Low salt
• Vegetarian

People posting Healthy Recipes can be as specific as you if wanting to, and note it as part of the title (or bracketed).

 

:neener

:confused
We already have a Recipe Thread...this is just another thread with Healthy Recipes ideas...nothing wrong with eating right. It isn't dieting...just eating properly. (And quite frankly, I don't need to diet...I exercise lots and eats lots and well too:neener)

 

Spicy Chicken Stir-Fry​

Ingredients

• 2 tsp peanut oil
  
  
• 2 chicken breasts
  
  
• ¼ tsp chilli flakes
  
  
• 2 tbsp light soy sauce
  
  
• 2 tbsp oyster sauce
  
  
• 1 tsp ground pepper
  
  
• 1/3 cup asparagus tips
  
  
• 1/3 cup thinly sliced carrots
  
  
• ¼ medium onion, chopped
  
  
• 1/3 cup frozen snow peas
  
  
• 2 tbsp sliced almonds
  
  
• 2 tsp soy sauce
  

Method

1. Combine the peanut oil and chilli flakes in a medium-hot pan.
   
   
2. Add the chicken and cook for two to three minutes, stirring frequently.
   
   
3. Add the remaining ingredients and cook for another two to three minutes, while still stirring.
   
   
4. Serve over brown or white steamed rice.

 

hehe Legalsuit, what you just said is what I wanted to say, don't live as if one is on a diet but as one which has taken this to a lifestyle choice.!

BTW, I'm excersising my fingers too :neener

 

I've got to run out the door, but I'll definitely post some of my newfound goodies (much to my surprise you CAN live without potatoes and pasta with every meal ) tomorrow.

 

For the Diet conscious this meal has 1483 kJ, (8g fat)

Tandoori chicken salad sandwich​

Ingredients

• 100g cooked chicken breast, torn into thick shreds
  
• 1½ tbsp finely chopped cucumber (with peel)
  
• 1 tbsp chopped mango
  
• 1 tbsp finely chopped red onion
  
• 1 tbsp reduced-fat mayonnaise
  
• ½ tsp tandoori paste
  
• ½ tsp freshly squeezed lime juice
  
• To Serve: 2 slices wholewheat or wholegrain bread

METHOD

1. In a medium bowl, place all mixing ingredients and using a wooden spoon, mix until well combined.
   
   
2. To serve: Place on top of two bread slices.

 

For the diet conscious, per serve, this meal has: 1538kJ, 7g fat

Grilled vegetable couscous​

Serves 2 (1¾ cups each) ​

Ingredients

• 3 medium whole tomatoes
  
• ½ ear sweetcorn, husked
  
• ½ medium red onion, cut into 1.5cm slices
  
• olive oil spray
  
• garlic powder, to taste
  
• salt and cayenne pepper, to taste
  
• 1 cup water
  
• pinch of salt
  
• ¾ cup dried couscous
  
• 3 tbsp fresh-squeezed lime juice
  
• 2 tbsp chopped coriander
  
• 2 tsp extra virgin olive oil
  
• 1 large clove garlic, finely chopped

Method

1. In a small saucepan, combine water and salt. Place over high heat until boiling. Add couscous, cover, and turn off heat. Let sit for 5 minutes.
   
   
2. Preheat grill to medium.
   • Use ½ tsp extra virgin olive oil in a small bowl and brush it sparingly over tomatoes, corn and onion slices before seasoning by sprinkling with garlic powder, salt, and cayenne.
   • Place vegetables on grill.
   • Cook tomatoes for about 2 to 3 minutes per side until tender but not mushy.
   • Cook onion for 5 minutes per side until tender,
   • Cook corn for about 15 to 20 minutes, rotating every 5 minutes until tender.
   
   NOTE: Vegetables should all have some browned spots. Remove from grill and let cool for 10 minutes.
   
   
3. Peel tomatoes and discard skins. Chop tomatoes and onions. Cut corn kernels from ear.
   
   
4. Transfer couscous to a medium bowl. Stir with vegies, lime juice, coriander, olive oil, and garlic. Season with additional salt and cayenne if desired.
   
   
5. Serve.

 

For the diet conscious, this meal per serve has: 1446 kJ, 8g fat

Chicken chilli​

Serves 4 (1½ cup each) ​

Ingredients

• 1 tbsp extra virgin olive oil
• 400g lean chicken mince
• 1 small onion, coarsely chopped
• 425g can crushed tomatoes
• 425g can diced no-salt-added tomatoes, drained
• 1 tbsp chilli powder
• 1 tbsp cocoa powder
• 1 tbsp brown sugar
• 2 tsp dried chilli flakes
• 1 bay leaf
• ¼ tsp Tabasco sauce, to taste (optional)
• salt and black pepper, to taste
• 90g finely grated reduced-fat cheese
• For on the side serving: ½ cup baby carrots

Method

1. Heat oil in a large nonstick pan over medium-high heat. Don't wait for the olive oil to heat up before you add the chicken; otherwise it will burn.
   
   
2. Add chicken and flatten with the back of a spatula so it covers the bottom of the pan. When chicken no longer pink on the bottom (about 1 to 2 minutes), flip the chicken mince. Break it up into large chunks with a wooden spoon.
   
   
3. Add onions and cook, stirring occasionally, until onions are tender, chicken is no longer pink, and no excess liquid is left in the pan (about 5 minutes).
   
   
4. Add remaining ingredients except salt, pepper, and cheese. Stir, then cover the pan and cook over low heat for 2 hours, stirring occasionally.
   
   
5. Season with salt and pepper and top with 30g cheese
   
   
6. Serve immediately with carrots on the side.

 

For the diet conscious, this meal per serve has: 1483 kJ, 8g fat

Tuna salad-stuffed capsicums​

Serves 1 ​

Ingredients

• 95g can tuna in spring water (remove water before mixing)
  
• 1½ tbsp red wine vinaigrette
  
• 4 small pimento-stuffed green olives, chopped
  
• ½ mandarin (about 7 sections - cut pieces in half)
  
• 2 tsp finely chopped red onion
  
• ½ tsp finely chopped and crushed garlic
  
• Serving containers: 1 medium red capsicum, seeded and cut in half lengthwise
  
• On the side: 200g low-fat yoghurt, any flavour

Method

1. Drain water from tuna well.
   
2. Stir all ingredients (except capsicum) in a medium non-metalic bowl.
   
3. Spoon half of tuna into each capsicum half.
   
4. Serve immediately

 

Chilli and Black Bean Prawns with Rice​

Serves 4​

Ingredients

• 4 tablespoons Vegetable Oil
• 500g Green King Prawns (shelled, deveined and butterflied)
• 1 tablespoon Fermented Black Bean (bought from supermarket/Asian goods store - else a small bottle of bought Black Bean Sauce can be used instead - keeps for a while in fridge)
• 2 Garlic Cloves (Chopped)
• 1 knob Ginger (Finely Sliced)
• 2 tablespoons Diced Red Capsicums
• 2 tablespoons Diced Green Capsicums
• 4 Long Green Shallots (In 3cm Lengths)
• 3 tablespoons Light Soy Sauce
• 2 tablespoons Shoaxing Wine (ie Chinese Cooking Wine)
• 3 tablespoons Oyster Sauce
• 1 teaspoon Caster Sugar
• 3 tablespoons Coriander Leaves
• For Serving:
  • Steamed Jasmine Rice for 4 persons
  • Topping for serving dishes: handful of chopped coriander leaves and finely sliced shallots

Method

1. Heat the oil in a wok/or deep frying pan until just beginning to smoke
   
   
2. Stir fry the prawns until they are just cooked, remove from the wok and set aside.
   
   
3. Add the black beans, garlic, ginger and red and green capsicum and stir fry until fragrant.
   
   
4. Add the shaoxing wine, soy, caster sugar and oyster sauce then return the prawns to the wok and toss through.
   
   
5. Scatter with the coriander and finely sliced shallot.
   
   
6. Serve with steamed jasmine rice.

 

Quick and easy vegetarian meal that contains low salt, fibre, folate, iron

Summer fettucine with fresh tomato and chickpeas
Serves: 5​

Ingredients

• 500 g fettucine
  
  
  
• 1 X 300g can chickpeas, rinsed and drained
  
  
  
• 2 tablespoons capers, (optional)
  
  
  
• 1 small red onion, chopped
  
  
  
• 4 tomatoes, chopped
  
  
  
• cup chopped fresh parsley
  
  
  
• To taste, lemon juice, and freshly ground black pepper

Method

1. Cook the fettucine in a large pan of boiling water until al denté (cooked but still firm)
   
   
2. Drain fettucine and return to the pan.
   
   
3. Add a spray of olive oil and toss to coat the pasta.
   
   
4. Combine the chickpeas, capers, onion, tomatoes and parsley.
   
   
5. Season with the lemon juice and black pepper and serve with the fettucine.

 

Quick, easy and low fat

Barbequed Chicken with Salsa

Serves 4​

Ingredients

• 8 chicken pieces (leave skin on)
  
  
• 1/5 cup olive oil
  
  
• 1 clove garlic finely chopped and crushed
  
  
• 1 long split, de-seeded chilli finely sliced
  
  
• Sea salt crystals crushed and cracked pepper to taste.
  
  
• 1/3 cup freshly squeezed lemon juice
  
  
• Salsa Ingredients
  
  • 2 Cloves Garlic
  • Sea Salt
  • Pepper
  • 1 long Red Chilli (Split, De-Seeded And Roughly Chopped)
  • 1 large Ripe Tomato (Peeled, Skinned And Diced)
  • 2 tablespoons Toasted Almonds
  • 1 tablespoon Parsley (Leaves)
  • Splash Red Wine Vinegar
  • Splash Red Wine Vinegar

Method

1. Marinate the chicken pieces in the olive oil, garlic, chilli, salt and pepper.
   
   
2. To make the Salsa
   
   • Pound the garlic and salt in a mortar and pestle, followed by the chilli and pound/mix for 30 seconds. Place this mixture into a separate clean bowl.
     
   • Into the same bowl, add the tomato and a little extra salt, the almonds, parsley, red and white wine vinegar, olive oil and pepper, gently mix all ingredients to combine well then place aside.
   
   
   
3. Pour the lemon juice over the chicken.
   
   
4. Place the chicken on a hot BBQ and cook through, turning once.
   
   
5. Plate up the chicken and serve the salsa on the side.
   
   
6. Drizzle a little more olive oil over the top.

 

Tuna with Beans

What you need:
2 tablespoons lime juice
2 tablespoons whole grain mustard
1 tablespoon olive oil
1 tablespoon red wine vinegar
1 garlic clove, crushed
1/4 teaspoon salt
1/4 teaspoon black pepper
1 14.5 oz. can black beans, rinsed and drained
1 6 oz. can tuna in water, drained
1 1/2 teaspoons dried basil, crushed

How to make it:
Mix everything except beans, tuna and basil well.
Add rest of ingredients and gently toss to coat.
Cover and refrigerate at least an hour to allow flavours to blend.

 

Artichoke Casserole

What you need:
2 14.5 oz. can artichoke hearts, drained and chopped
1 1/2 cups mayonnaise
1 cup Parmesan cheese, divided (fresh is better than the canned stuff)
2 cloves garlic, minced
1/2 teaspoon pepper

How to make it:
Mix all ingredients together (using 1/2 cup Parmesan) and pour into six individual greased casserole dishes.
Bake at 350F for 15 minutes.
Sprinkle remaining 1/2 cup Parmesan over tops; bake an additional 5 minutes or until cheese melts.

 

Fish with Tarragon Sauce

What you need:
4 fish fillets (I used pollock, you can use whatever you like best), 3/4 inch thick
1/2 cup mayonnaise
2 teaspoons dried parsley
1 tablespoon minced onion
1/2 teaspoon dried tarragon
2 teaspoons white wine vinegar
1 tablespoon olive oil
Salt and pepper

How to make it:
Make sauce: Combine mayonnaise, parsley, onion, tarragon and vinegar in a bowl; set aside.
Brush each side of fish fillets with olive oil; sprinkle each side with salt and pepper.
Broil fish on greased rack of broiler pan 6-9 minutes or until fish flakes easily when tested with a fork, turning once.
Serve with sauce.

 

Zucchini and Yellow Squash Saute

What you need:
2 medium zucchini
2 medium yellow squash (summer squash)
3 tablespoons olive oil
1/2 teaspoon salt
4 cloves garlic, minced
1 teaspoon minced fresh marjoram
1 teaspoon fresh rosemary leaves
2 teaspoons minced fresh oregano leaves
1/4 cup minced parsley leaves

How to make it:
Quarter zucchini and squash lengthwise, then cut into thin strips.
Heat olive oil in a large heavy saucepan over medium-high heat.
Add zucchin and squash until they begin to brown around the edges.
Add remaining ingredients and stir to mix.
Serve immediately.

 

Chicken and Broccoil Casserole

What you need:
1 medium onion, chopped
2 tablespoons olive oil
1/4 cup whole-wheat flour
1 1/4 cups fat-free, reduced-sodium chicken broth
1/2 cup skim milk
4 cups cubed cooked chicken (warm)
6 cups broccoli florets
2 cups shredded cheddar cheese
Salt and pepper

How to make it:
Preheat oven to 400F; grease a large casserole dish and set aside.
Blanch broccoli in boiling water 5 minutes; drain well.
Saute onion in olive oil over medium heat for 3 minutes; mix in flour.
Gradually add stock to onion mixture, stirring well with a whisk; gradually add milk.
Cook, stirring constantly, until thickened, about 8 minutes.
Stir in salt and pepper to taste.
Mix chicken and broccoli; pour into prepared casserole dish.
Sprinkle 1 1/2 cups cheese over chicken and broccoli.
Pour sauce over cheese.
Bake for 30 minutes; sprinkle remaining 1/2 cup cheese over top.
Bake an additional 5 minutes or until cheese melts.

 

Crab Stuffed Chicken

What you need:
1 teaspoon orange peel (fresh is best)
1 tablespoon light cream
4 oz. cream cheese, softened
1/8 teaspoon salt
1 teaspoon garlic powder
1 (6 oz. to 6 1/2 oz.) can crabmeat, drained, flaked, cartilage removed
4 boneless, skinless chicken breast halves
Salt and pepper
1 tablespoon butter

How to make it:
Mix orange peel, cream, cream cheese, salt and garlic powder together; stir in crabmeat.
Place each chicken breast half between two pieces of plastic wrap and pound with a mallet until 1/8-inch thick.
Sprinkle each chicken breast with salt and pepper, then spread each with 1/4 of cream cheese-crab mixture.
Tuck odd-shaped edges in, then roll each breast from a short end; secure rolls with toothpicks.
Melt butter in a large skillet over medium heat; add chicken rolls.
Fry each roll 25-35 minutes or until completely cooked, turning to brown evenly.

 

Lots of wonderful, healthy recipes in here

http://www.drweil.com/drw/ecs/common/recipe.html