Make sure to scroll down to see all of the healthy recipes submitted!
Erin’s Stuffed Chicken Roll
Broccoli Chicken Dijon
Serves 2
2 (6oz.) chicken breasts (boneless, skinless)
½ cup reduced sodium chicken broth
1 tablespoon light soy sauce
4 cups broccoli florets
1 clove garlic (minced)
1 tablespoon olive oil
2 tablespoons Dijon mustard
Mix chicken broth and soy sauce and set aside.
Heat oil in a large skillet. Sauté broccoli and garlic on medium-high heat until crisp/tender. Remove from skillet; cover to keep warm.
Add chicken to skillet; cook until chicken is no longer pink; drain. Add broth mixture and mix well, bringing mixture to boil. Reduce heat to medium low. Stir in mustard until well blended. Return broccoli mixture to skillet; mix. Cook until heated thoroughly; stirring occasionally.
Erin’s Stuffed Chicken Roll
1 7 oz. Chicken breast
¼ cup chopped mushrooms
1 tbsp. chopped onions
1 tbsp chopped sundried tomato
¼ cup fresh spinach
1 tsp olive oil
Mrs. Dash table seasoning
Sauté onions and mushrooms in olive oil, take off the heat and add the tomatoes and spinach. Pound chicken to about ¼ inch thick Put vegetable mixture in the middle of the chicken and roll it. Place in a baking dish and sprinkle with Mrs. Dash table seasoning. Bake at 350 degrees for 20-30mins or until juices run clear.
Serve with 2, ½ cup servings of a green veggie or tomato. (Could stuff chicken with more spinach if desired.)
Mexicali Black Bean Turkey Chili
Ingredients
- 1 small onion, diced
- 1 to 2 cloves garlic, diced
- 1 pound lean ground turkey
- 1 (14 ounce) can black beans, drained and rinsed
- 1 (14 ounce) can diced tomatoes
- 4 tablespoons chili powder (or more, depending on how spicy you like your chili)
- 2 tablespoons cumin
- Cooking spray
Preparation
Spray a large pot with cooking spray, add onion and garlic and cook over medium-high heat until onion is translucent. Add turkey and cook until done. Add black beans, tomatoes and spices and simmer for 30 minutes
Grilled Chicken Burrito
Ingredients
- 2 chicken breasts, sliced into strips
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 2 whole-wheat tortillas
- 4 tablespoons green enchilada sauce
- 2 tablespoons low-fat shredded cheese (Mexican blend)
- 1 cup salsa, divided
- 2 tablespoons shredded lettuce
- 2 tablespoons fat-free sour cream (optional)
- Cilantro, chopped
Preparation
Season sliced chicken with cumin and chili powder and sauté over medium heat in nonstick skillet sprayed with cooking spray. Remove from skillet.
Heat whole-wheat tortillas in skillet for one minute on each side. Remove from heat and place each tortilla on a plate. Pile sliced chicken on each tortilla and top with equal amounts of enchilada sauce, cheese, salsa, lettuce, sour cream and cilantro. Roll each tortilla and enjoy.
Ziti with Creamy Sun Dried Tomatoes
- 1 lb. ziti or pasta of your choice.
- 1 cup chopped oil-marinated sun-dried tomatoes.
- 1 cup fresh tomato juice/sauce (I used my parents canned)
- 1 cup firm silken tofu, drained and crumbled
- 3 small cloves garlic
- 4 tablespoons chopped fresh basil or 1 tablespoon dried basil
- 2 tablespoons balsamic vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 tablespoons olive oil
- 1 small can marinated artichokes, drained and chopped
- 1 c chopped spinach
- 2 Tbs chopped parsley
- If there are non vegans eating with you they may want to add parmesan cheese. Vegans could add soy Parmesan or some nutritional yeast. (I've done the nutritional yeast and its really good!)
Quinoa
![[Quinoa+salad.bmp]](http://4.bp.blogspot.com/_2njNvnBWh78/S34n3Dyb7OI/AAAAAAAAAd8/KWpHQddhzcw/s1600/Quinoa%2Bsalad.bmp)
“A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.”
~http://www.whfoods.com
There are 2 kinds of quinoa yellow and red quinoa. They are both delicious but the yellow is slightly cheaper and the red is slightly more flavorful. It is incredibly diverse and can be used in myriad dishes from desserts to dinners and everything in between. Be creative it is incredibly forgiving, you can pretty much throw anything you like in with it. If your interested in more recipes just Google quinoa and you will find a plethora.
As for the “recipe” I made at yoga/nutrition enrichment on Wednesday here is about what I did
1. Cook quinoa in a rice cooker or on the stove with a ratio of 1 cup quinoa to 2 cups water. Cook until water is absorbed (or rice cooker beeps)
2. Fluff quinoa with a fork and place in the fridge if a cold salad dish is desired
3. Mix in garbonzo beans aka chickpeas (or any other kind of beans if you prefer)
4. Add chopped cilantro, green onions, cucumbers, and tomatoes (the amount of these veggies is based on your taste) feel free to add other ingredients like spinach, feta cheese, sundried tomatoes, craisins, strawberries whatever your little heart desires.
5. Toss in your favorite salad dressing to taste or mix and match. I really like to mix in some lemon juice and a vinaigrette. I particularly like Ken’s Sun Dried Tomato Vinaigrette. Balsamic vinaigrettes are also very good.
6. Mix it all together and voilà
Helpful Quinoa Hints:
o Quinoa has high oil content, so should be stored in the fridge or freezer to avoid becoming rancid
o A tight fitting lid is essential for even quinoa cooking
o Quinoa is coated with saponin, which will give it a bitter taste unless you wash it thoroughly - those tiny flaky bits in the rinse water are the saponin
o Because of it's high protein content, quinoa is a satisfying meal with a few nuts and veggies added (see recipes below)
If you are the type that likes structured recipes I have included a few below.
Prep time: 25 min
Level: Easy
Yield: 10 servings
1 cup quinoa
1 cup dried cranberries
1 cup frozen green beans, defrosted
1/4 cup walnuts, chopped
1/4 cup green onions, sliced
1/4 cup balsamic vinegar
1 1/2 tablespoons olive oil
4 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Combine quinoa with 2 cups water in a medium saucepan and bring to a boil over high heat. Reduce heat to a simmer, cover, and continue cooking until all water is absorbed.
In a medium bowl, combine cooked quinoa, dried cranberries, green beans, walnuts, and green onions until well mixed. In a small bowl, whisk the balsamic vinegar, olive oil, and garlic until well blended. Pour over the quinoa mixture. Toss until well blended. Season with salt and pepper, to taste. Chill in the refrigerator for at least 30 minutes before serving
Simple Delicious Quinoa Salad
Simple Quinoa Salad is similar to Tabouleh, only more substantial. It's easy to make, and keep in the fridge until it's time to eat. Walnuts go well with quinoa, but toasted sunflower seeds or cashews would also be good.
Quinoa is gluten free, and scores far higher nutritionally than wheat in just about everything except complex carbohydrates. Unlike wheat or rice, quinoa is a good source of lysine.
Quinoa Salad Ingredients:
o 1 cup quinoa
o 1 1/2 cups cold water
o 1/2 tsp salt
o 1 cup snow peas, shell peas, celery, or green beans
o 1 - 2 small carrots, peeled and sliced thin
o 1/2 green or red pepper, sliced thin
o 1 medium ripe tomato
o 1 medium cucumber, peeled and diced
o 1/4 cup chopped fresh parsley, cilantro, or basil
o 1/2 cup chopped walnuts, toasted sunflower seeds or toasted cashews
o Options: Chopped scallions, dried unsweetened cranberries, raisins or apricots, Greek olives, minced jalapeno pepper, fresh mint
Dressing:
o 2 Tblsp freshly squeezed lemon juice
o 1/4 cup olive oil
o 1/2 tsp salt
o Fresh ground pepper
o Options: Pinch of cayenne, garlic powder or fresh minced garlic, minced fresh or dried ginger
Quinoa Salad Directions
o The quinoa can be made ahead of time and refrigerated if you like
o Soak the quinoa 15 minutes in cold water
o Rinse thoroughly, pour off most of the water and drain through a large fine mesh strainer
o Place in 2 qt pot with the water, salt and oil
o Bring to a boil
o Turn the heat down to very low, cover and cook for 15 minutes
o Remove from heat and allow to sit five minutes with lid on
o Fluff gently with a fork and set aside to cool. Setting the pan in a sink full of cold water cools quickly.
o Steam the carrots and green veg for 5 minutes, rinse in cold water
o Chop the tomatoes, herb and cucumber
o Blend dressing ingredients with a whisk or shake in a jar
o Gently combine veggies, walnuts, quinoa and dressing in a large bowl
o Cover and chill
Vegetarian, Vegan Quinoa Salad Recipe
Savvy Vegetarian's Mexican Style Quinoa Black Bean Salad
4 - 6 Servings: This delicious quinoa black bean salad recipe has a mexican flavor, with black beans, lime, cilantro and jalapeno. Quinoa black bean salad can be served warm or chilled, and keeps well. This recipe is also similar to our tabouleh recipe. Our quinoa black bean salad recipe is a great one dish meal, and goes well with tortilla chips and salsa, or quacamole.
Quinoa has a nutty flavor and texture similar to rice. Quinoa is a good source of complete protein, vitamins and minerals - 25% of the daily iron and magnesium requirement, 10% for Vit E, potassium, and fiber, 20 or so amino acids. Unlike wheat or rice, quinoa is a good source of lysine. Quinoa is also gluten free, and nutritionally higher than wheat for almost everything except complex carbohydrates. It also has more fat than most grains. More quinoa info.
Ingredients:
o 1 cup quinoa
o 1 1/2 cups cold water
o 1/2 tsp salt
o 2 cups cooked black beans. If using canned beans, drain and rinse well
o 1/2 cup chopped celery
o Optional: 1 carrot, peeled, halfed lengthwise, sliced thin diagonally
o Optional: 1 cup chopped fresh yellow or green beans
o 1 jalapeno pepper, seeded and minced OR 1 Tblsp minced fresh ginger
o 2 garlic cloves, minced, OR 1 tsp garlic powder
o 1 red pepper, sliced thin
o 1 green pepper, sliced thin
o 1 tsp cumin powder
o 1 tsp coriander powder
o 2 Tblsp chopped fresh cilantro or basil
o 1/4 cup chopped scallions
o Optional: 1 large ripe tomato
o Optional: 1/2 cup sliced olives
Dressing:
o 2 Tblsp freshly squeezed lime juice
o 1/4 cup olive oil
o 1 tsp salt
o Fresh ground pepper
o Pinch cayenne or chili powder
Directions
o The quinoa can be made ahead of time and refridgerated
o Soak the quinoa 1/2 hour in cold water
o Rinse very thoroughly in water several times. For each rinse, pour off most of the water and finish draining through a large fine mesh strainer
o Place in 2 qt pot with 1 1/2 c. water and 1/2 tsp salt
o Bring to a boil, turn down to low, cover tightly, and cook for 15 minutes
o Remove from heat and allow to sit 5 minutes covered
o Fluff gently with a fork and set aside to cool.
o Saute jalapeno, fresh garlic, in 2 Tbsp oil until garlic is browned, pepper and celery are softened
o Add the green and red peppers and saute briefly
o Add the cumin and coriander, cook and stir 5 minutes
o Blend dressing ingredients with a whisk or shake in a jar
o Gently combine sauteed veggies, tomatoes, black beans, quinoa and dressing in a large bowl
Adjust salt and pepper to taste. Stir in cilantro and scallions, and serve warm or cover and chill for later
Also if you are interested here are a few websites where you can find delicious healthy recipes:
Healthy Banana Cookies
Prep time: 20 minutes
Cook time: 20 minutes
Ready in: 40 minutes
Makes 24 servings
INGREDIENTS:
3 ripe bananas
2 cup rolled oats
1 cup dates, pitted chopped
1/3 cup applesauce
1 tsp vanilla extract
DIRECTIONS:
Preheat oven to 350°F
In a large bowl, mash the bananas. Stir in oats, dates, applesauce, and vanilla. Mix well, and allow to sit for 15 minutes drop by teaspoonfuls onto a greased cookie sheet.
Bake for 20 minutes in the preheated oven, or until lightly brown
Nutrition Information
Serving size: 1 cookie
Calories: 61 kcals
Total Fat: 1 g
Cholesterol: 0 g
Total Carbohydrate: 13 g
Dietary Fiber: 2 g
Sugar: 8 g
Protein: 1 g
Crockpot Eggplant “Parmesan” with Feta
INGREDIENTS:
1 large eggplant
1 bottle of your favorite pasta sauce
1/4 cup olive oil
1/4 cup whole wheat bread crumbs (make your own!)
2 tsp Italian seasoning
1 tsp kosher salt
1/4 tsp black pepper
1/2 brick or reduced fat feta cheese
DIRECTIONS:
1) Wash eggplant and slice into 1/2 in
thick pieces; don’t peel.
2) Pour 1 cup or so of the pasta sauce
into the bottom of your crockpot.
3) Combine bread crumbs and seasonings
in a shallow dish.
4) Paint both sides of each eggplant slices
with olive oil and dredge through bread
crumb mixture.
6) Stagger eggplant pieces in layers into
the crockpot, on top of the marinara.
7) Cover slices with the rest of the jar
of sauce.
8) Crumble the feta all over the top of the
sauce
9) Cover crockpot and cook on low for 4-6
hours, or high for 3-4.
10) Serve with your favorite whole grain
pasta.
Tip: I find it easiest to simply layer the sauce then the eggplant, then the bread crumbs.
Black Bean and Corn Salad
PREP TIME 25 Min
READY IN 25 Min
6 Servings
INGREDIENTS
- 1/3 cup fresh lime juice
- 1/2 cup olive oil
- 1 clove garlic, minced
- 1 teaspoon salt
- 1/8 teaspoon ground cayenne pepper
- 2 (15 ounce) cans black beans, rinsed and drained
- 1 1/2 cups frozen corn kernels
- 1 avocado - peeled, pitted and diced
- 1 red bell pepper, chopped
- 2 tomatoes, chopped
- 6 green onions, thinly sliced
- 1/2 cup chopped fresh cilantro (optional)
DIRECTIONS
- Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
- In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.
Oatmeal Risotto with Mushrooms
This dish only works with steal cut oat groats. McCann's is the most commonly available brand and can be purchased at most supermarkets. Sorry, no rolled oats, and definitely no instant oats. Before splurging on a can of McCann's that retails for $3-4 per pound, check if your local Whole Foods Market carries steal cut oat groats in the bulk section. They cost less than a dollar a pound and taste just as good.
Serves 4 as appetizer or side dish; Serves 3 as entrée
For Mushrooms: 2 Tbsp olive oil 4 large portabella mushroom caps Salt and pepper to taste | For Oatmeal Risotto: 1 Tbsp olive oil 1 cup steal cut oat groats 3 and 3/4 cups water 2 tsp kosher salt (or 1 tsp table salt) 1/4 cup finely grated parmesan cheese, plus more for garnish 1/4 cup finely chopped chives, plus more for garnish (optional) |
Roast the mushrooms:
§ Position the rack in the lower third of the oven. Preheat the oven to 400F.
§ Drizzle baking dish with 1 Tbsp of olive oil and sprinkle with a pinch of salt.
§ Wipe mushrooms with a paper towel and place them in a baking dish with their gills facing up. Drizzle with remaining 1 Tbsp of oil and season with salt and pepper.
§ Roast in the bottom third of the oven until mushrooms release their juices, and get nicely browned, 20-25 minutes. Let rest 5 minutes.
§ Cut mushrooms into thin slices.
Tip: any type of mushrooms can be used. Grilling the mushrooms on a George Forman grill works great if you want to avoid the oven
§ While mushrooms are roasting, make oatmeal risotto:
§ Set thick bottomed pot over medium heat. When pot is hot, add the oil and oats and cook stirring constantly until oats start to smell nutty, 2-3 minutes.
§ Add water and salt, turn up heat and bring to a boil. Reduce heat to low and simmer uncovered stirring occasionally until oatmeal thickens, but still retains a bit of a bite, 25-30 minutes. If all the water gets absorbed and the oatmeal starts to stick before it's done to your liking, add 1/4 cup more water and cook a few minutes longer.
§ Stir in parmesan and sliced mushrooms with their juices, and chives.
§ Divide risotto among 4 plates and sprinkle with additional chives and parmesan. Serve.
Baked Oatmeal
3 c. Rolled Oats (not quick oats)
2 tsp. Baking powder
1/4 c. sugar
- mix dry ingredients
1 1/2 c. milk
1/3 c oil (can be replaced with equal amount of applesauce, banana, or pumpkin)
2 eggs
- mix wet ingredients
Mix all inredients together. Feel free to add fresh fruit (diced apples are particualry good), rasins, golden raisins, craisins whatever you want. Be creative. This recipe is very forgiving.
Easy Refried Bean Soup
2 c. vegetable stock
1 can diced tomatoes w/ chillies (mexican style)
1 can refried beans
corn as desired
1. Pour all incredients into a pot
2. Cook over medium heat
3. Stir to mix ingredients
Soup is done when hot and throurougly mixed.
