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Healthy Recipes

South Texas Breakfast Bake

Olive Oil
1-1/2 Cups (about 7oz.) Fresh Sweet Pepper Strips OR 2 cups of shredded potatoes. 
7 eggs
½ cup water
1-1/2 teaspoons Cajun or Creole seasoning
1 can (15 oz.) smoked Salmon, or if you’re in a hurry canned drained and chunked
1 cup (4oz.) shredded Colby-Jack or Mexican Cheese Blend, divided (3/4 cup & ¼ cup)
DIRECTIONS:

Preheat oven to 400 F.  Coat 9-inch baking dish with Olive Oil.  Pre-bake fresh peppers in oven about 12 minutes.  Drain or pat peppers dry.  Transfer peppers to baking dish.  Beat together eggs, water and seasoning.  Stir in salmon and ¾ cup cheese.  Pour egg mixture over peppers.  Top with remaining ¼ cup cheese.  Bake 18 to 20 minutes, until puffed and golden.  

Option: Substitute 2 cups of shredded potatoes.  Bake for 20-25 minutes.

Categories
Healthy Recipes

Guilt Free Macaroni and Cheese

Who doesn't love a creamy, warm bowl of macaroni and cheese? Although it's quick and easy to make, traditional preparations of this favorite dish don't offer many health benefits.
This recipe features whole-wheat macaroni, which unlike refined pasta, is rich in nutrients and fiber. Delicious bell peppers, garlic and onion add vitamins, minerals and cancer-fighting phytochemicals. Coupled with reduced-fat cheese, this is a macaroni and cheese you won't feel guilty about serving to your family.

Macaroni and Cheese
2 cups uncooked whole-wheat elbow macaroni
1 Tbsp. butter or margarine
1 small onion, finely chopped
1 garlic clove, minced
1/2 tsp. paprika
1 small red bell pepper, finely chopped
1 small green bell pepper, finely chopped
Salt and freshly ground black pepper, to taste
1 1/2 cups low-fat (1%) milk
1/4 cup grated Parmesan cheese
1 cup shredded reduced-fat, sharp or extra-sharp cheddar cheese
1/2 cup fat-free sour cream

Cook the macaroni according to the package directions. Drain the pasta and place it in a large saucepan; set aside. In a medium saucepan over low heat, combine the butter, onion and garlic. Cook the onion and garlic until they are slightly translucent. Add them to the saucepan with the macaroni and turn the heat to low. Mix in the paprika, bell peppers, salt and black pepper.
Gradually add the milk to the macaroni. Cook the pasta for 10 minutes stirring constantly. Add the Parmesan cheese, cheddar cheese and sour cream; stir well until blended. Remove the macaroni from the heat when the cheese is melted. Serve immediately.
Makes 8 servings.
Per serving: 190 calories, 4 g total fat (3 g saturated fat), 28 g carbohydrates, 11 g protein,
3 g dietary fiber, 200 mg sodium.

Categories
Healthy Recipes

Banana Cookies

For any of you looking for a cookie with no sugar or flour, try these:

Mash 3 ripe bananas in a bowl.
Add 2 cups quick cooking oats
1 cup chopped walnuts ( I substituted with pecans)
1/2 c. raisins
1 t. ground cinnamon
1 t. vanilla extract
1/4 t. salt
Mix until oaks begin to absorb the banana moisture really well.
With a tablespoon, drop the batter onto the cookie sheet, flatten each one slightly.
Bake 10-15 minutes or until centers are firm.
 
If you choose, you may want to add honey to your taste. http://www.utopiasilver.com/products/supplements/honey.htm
Categories
Healthy Recipes

Banana Cookies

For any of you looking for a cookie with no sugar or flour, try these:

Mash 3 ripe bananas in a bowl.
Add 2 cups quick cooking oats
1 cup chopped walnuts ( I substituted with pecans)
1/2 c. raisins
1 t. ground cinnamon
1 t. vanilla extract
1/4 t. salt
Mix until oaks begin to absorb the banana moisture really well.
With a tablespoon, drop the batter onto the cookie sheet, flatten each one slightly.
Bake 10-15 minutes or until centers are firm.
 
If you choose, you may want to add honey to your taste. http://www.utopiasilver.com/products/supplements/honey.htm
Categories
Healthy Recipes

Carrot and Apple Soup

1 Tbsp. olive oil
1 medium onion, chopped
1 medium leek, chopped
1 pound peeled carrots, cut in 1/2-inch slices
1 Granny Smith apple, peeled, cored and chopped
3 cups fat-free, reduced sodium chicken broth
Milk or fat-free, reduced-sodium chicken broth, as desired (optional)
Sea Salt and freshly ground black pepper, to taste
3 Tbsp. minced mint, for garnish (optional)

Heat oil in medium Dutch oven or large saucepan over medium-high until hot. Sauté onion and leek until onion is translucent, 4 minutes.

Mix in carrots and apple. Tightly cover pot, reduce heat and cook gently until vegetables give up most of their juices, 8 to 10 minutes. Add broth. Cover and cook until carrots are very soft, about 30 minutes.

Let soup sit, uncovered, about 20 minutes, to cool slightly. Purée soup in a blender or food processor, if necessary in two batches. (Blender makes a smoother soup.) If soup is too thick, add milk or broth, as desired. Season to taste with salt and pepper.

Serve garnished with mint.

Makes 4 servings. Per serving: 132 calories, 4 g. total fat (0 g. saturated fat), 23 g. carbohydrate, 4 g. protein, 5 g. dietary fiber, 496 mg. sodium.

Categories
Healthy Recipes

Ten-Minute Gazpacho

Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phyto-chemicals, eating a rainbow of colors is a good way to bolster your health defenses.

 

Ingredients:

2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)

Instructions:

In a blender, purée tomato juice, garlic and olive oil. Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper. Pour into a covered container and chill well, from 2 hours to overnight.

When ready to serve, adjust seasonings if necessary. Divide soup among 4 serving bowls. Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
   
Nutritional Information:

Makes 4 servings.

Per serving: 70 calories, 3 g. total fat (less than 1 g. saturated fat), 10 g. carbohydrate, 2 g. protein, 1 g. dietary fiber, 97 mg. sodium.

Categories
Healthy Recipes

Tejano (Tex-Mex) Fish Tacos

unknown creator

From deep in the heart of South Texas, this delicious seafood plate is worthy of the Texas Gulf Coast.

2 ripe large tomatoes, seeded and chopped
1/2 medium red onion, finely chopped
1-2 serrano chili pepper, seeded and finely chopped OR for extra zest, add 1 chopped jalapeno, minus the seeds unless you desire even more zest, then leave the seeds.
Juice of 1 lime
Sea salt, to taste
1/3 cup reduced-fat soy free mayonnaise
1 tsp. ground cumin
Ground black pepper, to taste
1 Tbsp. olive, coconut, palm or hemp oil
1 lb. cod or other firm white fish filet, cut in eight 4-inch by 1-inch pieces
8 (6-inch) corn tortillas
1 1/3 cup finely shredded green cabbage (1/2 small head)
1 cup finely-shredded romaine lettuce
1/2 cup minced cilantro leaves

Preheat oven to 350 degrees.

To make the salsa, combine the tomatoes, onion, serrano pepper and lime juice in a bowl. Season to taste with salt and set aside.

In another bowl, combine the mayonnaise and cumin. Season to taste with black pepper and set aside. Heat the oil in a large, preferably heavy skillet over medium-high heat. Add the fish. Cook until golden on all sides and opaque in the center of the thickest part, about 2 minutes per side, 8 minutes in all, turning the fish with tongs or a spatula.

Meanwhile, wrap the tortillas in foil. Warm them in the oven until moist and soft, 5 minutes. To serve, place 2 tortillas on each of four dinner plates. Sprinkle 1/3 cup cabbage and 1/4 cup lettuce over each tortilla and add a dollop of mayonnaise. Place a piece of fish on top. Add the cilantro to the salsa and spoon a generous amount over each taco. Serve immediately.Makes 4 servings.

Per serving: 302 calories, 9 g. total fat (1 g. saturated fat), 33 g. carbohydrate, 25 g. protein, 5 g. dietary fiber, 276 mg. sodium.

Categories
Healthy Recipes

Sauteed Chicken With Vegetables and Garlic

unknown creator 

This scrumptious dish is perfect for taste, as well as for getting rid of unwanted weight.

4 pieces boneless skinless chicken breast- halved
2 carrots, 1 medium leek 1 red bell pepper (seeded), peeled and cut into thin strips
2 cloves garlic, minced
1/2 cup canned tomato pulp
2 tsp. olive oil
2 tsp. unsalted butter

Instructions:

Sauté chicken breasts on a skillet, 4-5 minutes per side, turning occasionally, until chicken is opaque throughout. Transfer to a platter and keep warm.

Add carrots to skillet and sauté over medium heat 1 minute. Add leek, bell pepper, and garlic and sauté another minute. Stir in tomatoes and any juices from platter. Simmer 2 minutes or until vegetables are tender. Season with salt and pepper according to taste.

Serve vegetables over chicken.

Categories
Healthy Recipes

Tejano (Tex-Mex) Fish Tacos

unknown creator

From deep in the heart of South Texas, this delicious seafood plate is worthy of the Texas Gulf Coast.

2 ripe large tomatoes, seeded and chopped
1/2 medium red onion, finely chopped
1-2 serrano chili pepper, seeded and finely chopped OR for extra zest, add 1 chopped jalapeno, minus the seeds unless you desire even more zest, then leave the seeds.
Juice of 1 lime
Sea salt, to taste
1/3 cup reduced-fat soy free mayonnaise
1 tsp. ground cumin
Ground black pepper, to taste
1 Tbsp. olive, coconut, palm or hemp oil
1 lb. cod or other firm white fish filet, cut in eight 4-inch by 1-inch pieces
8 (6-inch) corn tortillas
1 1/3 cup finely shredded green cabbage (1/2 small head)
1 cup finely-shredded romaine lettuce
1/2 cup minced cilantro leaves

Preheat oven to 350 degrees.

To make the salsa, combine the tomatoes, onion, serrano pepper and lime juice in a bowl. Season to taste with salt and set aside.

In another bowl, combine the mayonnaise and cumin. Season to taste with black pepper and set aside. Heat the oil in a large, preferably heavy skillet over medium-high heat. Add the fish. Cook until golden on all sides and opaque in the center of the thickest part, about 2 minutes per side, 8 minutes in all, turning the fish with tongs or a spatula.

Meanwhile, wrap the tortillas in foil. Warm them in the oven until moist and soft, 5 minutes. To serve, place 2 tortillas on each of four dinner plates. Sprinkle 1/3 cup cabbage and 1/4 cup lettuce over each tortilla and add a dollop of mayonnaise. Place a piece of fish on top. Add the cilantro to the salsa and spoon a generous amount over each taco. Serve immediately.Makes 4 servings.

Per serving: 302 calories, 9 g. total fat (1 g. saturated fat), 33 g. carbohydrate, 25 g. protein, 5 g. dietary fiber, 276 mg. sodium.

Categories
Healthy Recipes

Grilled Marinated Seafood With Tangy Orange Salsa

unknown creators

To make this tangy, colorful, yummy dish, prepare the marinade with
1/4 cup orange or tangerine juice, 2 tablespoons vegetable oil, 4 teaspoons minced garlic and ginger root, 1/2 teaspoon grated orange or tangerine peel, and one teaspoon of salt, all mixed in a big bowl. Toss in the fish cubes and chill covered for 1 hour.

To make about 2 1/2 cups of Salsa, you need:
2 large oranges, peeled, pith removed and diced (1 1/2 cups)
1 large cup seeded and diced tomato
1/2 cup minced red onion with garlic and ginger root
1 teaspoon grated orange peel
1/2 jalapeño chili pepper, minced fine
Combine all ingredients in a bowl, mix well, adding salt to taste, cover and leave to Chill. Stir in one tablespoon minced fresh cilantro just before serving.

After an hour, pat dry the fish and thread it onto 4 skewers. Arrange the skewers on a broiler pan and broil under a preheated broiler 4 inches from the heat for 2-3 minutes on each side, or until firm.
Serve with the salsa.
(Serves 4)
Each serving contains:

237 calories;
5 grams of fat;
61 milligrams of cholesterol;
2 grams of dietary fiber;
55 milligrams vitamin C.