BreakfastSurreal

This thread is for healthy recipes! If you have the nutrition info post that too, but sometimes it's hard to figure all that out. If you want to try though, there is a site called fitday.com, where youc an enter in all the foods in a recipe and it will give you aproximate calories, fat, fiber, protein, etc. Here are some recipes I have, and we'll just make this a long list, everyone is welcome to post any recipes, but please keep in mind that this forum is about health and fitness, so no lasagna or chocolate cake! (unless you have the healthy versions, hehe)





Spinach Chickpea Leek Soup - one pot

This is SO good and so fast and easy to make - makes plenty for several days. Great to make on a Sunday and eat all week.

1 tbs olive oil
2 leeks, sliced thinly (circles)
1 zuchini, chopped
minced garlic (I use tons)
2 14 oz cans tomatoes
small can tomato paste
1 bay leaf
3 3/4 cup veg broth
1 14 oz can chickpeas (gabanzo beans) drained
block of frozen spinach (thawed, drained)
1 tbs oregano
1/2 tsp white pepper
1/4 tsp red pepper flakes
fresh parm cheese for topping (if desired)

Heat the oil in a large sauce pan, add leeks and zucchini and cook briskly for 5 minutes.

Add the garlic, tomatoes, tomato paste, bay leaf, vegetable broth, chickpeas and spices. Bring to a boil and simmer 5 minutes.

Shred the spinach finely, add to the soup and boil for 2 minutes. Season to taste. (the longer it cooks on the stove, the better it is). Remove the bay leaf, sprinkle with parmesan cheese (if desired).

Red bean and corn pita pockets - 1 pot

1 tbs olive oil
small onion, chopped
garlic, minced
1 red pepper, chopped
1 tsp cumin
1/4 tsp cayenne
1 14 oz can tomatoes, undrained
1 cup corn
1 cup canned kidney beans, drained
salt, pepper
whole wheat pita pockets

Heat the oil in a large sauce pan, add the onion, garlic and pepper, saute gently for 10 minutes. Add cumin and cayenne.

Mash in the tomatoes with their juice, cover and cook for 10 minutes, then add the corn and the kidney beans. Cook gently for a few minutes until hot. Season to taste with salt/pepper.

Warm the pita pockets in oven or microwave. Cut them in half lengthwise, gently open each half and fill with the red bean mixture and serve at once.

Also good with other vegetables and 2% sharp cheddar.

Spicy tomato sauce with fresh basil and veggie crumbles - 2 pots

3 cans 14 oz tom
1 can 12 oz tom paste
1 onion, diced
garlic (I use TONS)
1 tbs olive oil
Sun dried tomatoes
Fresh Basil
1 tsp dried oregano
Whatever else I feel like - black olives, mushrooms, carrots, zuch
1 package MorningStar Farm Crumbles
Salt
Pepper
Red Pepper Flakes
Splash of red cooking wine
whole wheat/spinach pasta

Saute onion/garlic for 5 minutes until translucent. Add veggie crumbles, dried oregano, salt, pepper, red pepper flakes. Brown the veggie crumbles - stirring often.

While the veggie crumbles are browning, put 2 cans tomatoes (with juice), tom paste, fresh basil and half the sun dried tomatoes into a food processor - blend until smooth. (I've started adding big handfuls of fresh spinach to the food processor, it gets blended smoothly into the sauce so I get a ton of extra good stuff from the spinach!)

Put the tomato mixture over the crumbles and stir.

Put the last can of tomatoes into the food processorand pulse until the tomatoes are chunky. Throw these in with the rest.

Add the rest of the sun dried tomatoes and any other additional veggies. Add a splash of red cooking wine. Simmer for 20 minutes.

Serve over whole wheat pasta.
Pasta sauce with veggie crumbles -
Calories 200
Carbs - 35
Protein - 10
Fat - 4
Fiber - 11


Quinoa Sweet Potato Quesadillas - 1 pot, 1 pan

1 cup quinoa, washed/drained (use brown rice if you can't find quinoa)
1 large sweet potato/yam
1 onion, chopped
3 cloves garlic (I used more)
1 14 oz can of tomatoes
1 can black beans, drained
1 can green chiles
2 tbs minced cilantro
Some low fat cheese
Whole wheat, low fat tortillas
Salsa

Cook quinoa in 2 cups of water. When done, set aside.

While the quinoa is simmering, I cut up the sweet potatoes into small pieces (dice sized) and spray a cookie sheet with PAM. I bake the potatoes for around 20 minutes (shaking often) until they are soft and getting crispy. (if I don't have time, I nuke them for 5 minutes!)

Saute onion, garlic. Stir in tomato (crushed, with juice), black beans, chiles, cilantro. Add quinoa, potatoes. Season with salt and pepper (I added some red pepper flakes, because i like spicy). Stir and heat through.

Put in tortillas, add some cheese so it sticks together, grill on both sides. Top with lots of salsa. Made enough for 3 nights! (I just grilled a new one each night. Last time I made it, I added some spinach leaves to mine, it was pretty good.)

Sweet potato quesadilla filling -
Calories 170
Carbs 35
Protein 8
Fat 2
Fiber 5

BreakfastSurreal

this is what i made for dinner tonight!

Italian Stuffed Chicken recipe

Source: Cooking Light - May 1997
1 teaspoon olive oil, divided
3/4 cup minced onion, divided
1/4 cup (1 ounce) chopped prosciutto or lean smoked ham
1 tablespoon grated fresh Parmesan cheese
1 tablespoon dry breadcrumbs
1 1/2 teaspoons minced fresh rosemary, divided
4 (4 ounce) skinned, boned chicken breast halves
1 cup low-salt chicken broth
1/4 cup dry white wine
1 garlic clove, minced
Rosemary sprigs (optional)
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add 1/2 cup onion, and saute 4 minutes.
Combine onion, prosciutto, cheese, breadcrumbs, and 1 teaspoon rosemary
in a bowl. Stir well; set aside.
Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 3 tablespoons onion mixture into each pocket.
Heat 1/2 teaspoon oil in skillet over medium-high heat. Add chicken; saute 6 minutes on each side or until chicken is done. Remove chicken fromskilletSet aside; keep warm.
Add 1/4 cup onion to skillet, and saute 3 minutes. Add 1/2 teaspoon rosemary, broth, wine, and garlic, and bring to a boil. Cook 5 minutes or until reduced to 3/4 cup. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken. Garnish with fresh rosemary, if desired.
Yield: 4 servings
Serving size: 1 chicken breast half and 3 tablespoons sauce
Calories 183 (21% from fat); fat 4.2g (sat 1.1g, mono 1.7g, poly 0.6g); protein 29.7g; carb 5g; fiber 0.7g; chol 71mg; iron 1.5mg; sodium 244mg; calc 49mg
4 WW points

Mrs Behavin

Pineapple Cheesecake Pie

This tastes a lot like those instant cheesecake mixes, but you make it yourself with just a few ingredients in just a few minutes. To make it low-fat, use the substitutions in parentheses.

Ingredients:
2 pkg instant vanilla pudding (fat-free)
20 oz crushed pineapple in juice
1 pint sour cream (fat-free)
1 prepared graham cracker pie crust

Method:
Mix together pudding and pineapple (including juice). Stir in sour cream. Pour into pie shell and chill.

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Mrs Behavin

One of my favorites!:

Cucumber-tomato-sandwich recipe

Here's a great sandwich:

1 clove garlic minced
1 small onion sliced
1/2 tsp salt
1/2 cup balsamic vinegar
1 tsp coarsely ground black pepper
1 med cucumber sliced
1 large tomato sliced
lettuce

Combine all ingredients except lettuce in the order listed.
Cover container and shake for 30 seconds.
Leave in refrigerator for at least 10 mins so that flavors
get absorbed in vegetables. Then toast bread of
choice. Arrange lettuce on bread and add cucumber and
tomato mixture.
* French bread works best.

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Darkstar

Oh wow...i wanna try that.

BreakfastSurreal

oo! here is my fav dessert recipe EVER. to me its better than normal cake! I like to use any diet orange soda i can find with a white cake..yummm.


Diet Soda Cake
4 weight watchers points
Calories: 184
Fat: 4.7
Fiber: 0.4
Carbs:33.5
Sodium: 280

1 box of any type of dry cake mix you find (18oz)
1 can of diet soda
{optional: 1 eggwhite, slightly beaten, cake is fluffier if you add this and stays together a bit better}

1. Mix the dry cake mix, the diet soda, and the egg white(s) until well blended.
2. Pour into a 9 X 13 sprayed pan or prepared cupcake tins.
3. Cook according to the directions on cake mix box.
4. Slice into 12 pieces - 4 points per slice.
5. Addtl note: Also try a yellow cake mix with diet Sprite (or Fresca or 7-Up) with a dollop of Cool Whip -- tastes like a "Twinkie".
6. Serving Ideas : Diet Soda Cake Combinations:
7. orange cake /diet Mountain Dew
8. cherry chip cake / A& W diet Cream soda
9. diet lemon + lemon;
10. angel or yellow cake/orange diet pop
11. diet peach with white cake
12. spice cake/ diet lemon-lime pop
13. diet ginger ale + white
14. diet cherry sodas in chocolate cake
15. Diet cola + devils food or chocolate mix
16. diet vanilla coke in chocolate cake
17. devils food cake with diet Vanilla coke
18. diet root beer with chocolate cake
19. diet cherry coke with chocolate cake
20. marble cake + diet cream soda
21. lemon with tangerine Diet Rite.

Mrs Behavin

Quick Lemon Dijon Chicken

INGREDIENTS

• 2 skinless, boneless chicken breast halves - cut into 2 inch pieces
• 1/4 lime, juiced
• 1/2 lemon, juiced
• 4 tablespoons Dijon mustard
• freshly ground black pepper
• Creole-style seasoning to taste

DIRECTIONS

1. Place chicken in a skillet over medium heat. Pour in lime and lemon juices, and stir in Dijon, black pepper, and Creole-seasoning. Cook, turning chicken occasionally, until the chicken pieces are done, about 15 minutes.

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Mrs Behavin

Szechwan Shrimp Servings Per Recipe: 4
Amount Per Serving
Calories: 142

• Total Fat: 4.4g
• Cholesterol: 164mg
• Sodium: 508mg
• Total Carbs: 6.9g
• Dietary Fiber: 0.5g
• Protein: 18.3g

INGREDIENTS

• 4 tablespoons water
• 2 tablespoons ketchup
• 1 tablespoon soy sauce
• 2 teaspoons cornstarch
• 1 teaspoon honey
• 1/2 teaspoon crushed red pepper
• 1/4 teaspoon ground ginger
• 1 tablespoon vegetable oil
• 1/4 cup sliced green onions
• 4 cloves garlic, minced
• 12 ounces cooked shrimp, tails removed

DIRECTIONS

1. In a bowl, stir together water, ketchup, soy sauce, cornstarch, honey, crushed red pepper, and ground ginger. Set aside.
2. Heat oil in a large skillet over medium-high heat. Stir in green onions and garlic; cook 30 seconds. Stir in shrimp, and toss to coat with oil. Stir in sauce. Cook and stir until sauce is bubbly and thickened.

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BreakfastSurreal

HEALTHY Macaroni and Cheese

Recipe By : 123 Success Recipe Collection - 8 Points
Serving Size : 4 Preparation Time :0:30
Categories : Casseroles Pasta Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups elbow macaroni
1 cup 1% low-fat milk
2 tablespoons all-purpose flour
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup shredded extra-sharp cheddar cheese
3 tablespoons grated Parmesan cheese*

1. Preheat the oven to 350 degrees F. Cook the macaroni according to
package directions; drain and keep warm.
2. In a large nonstick saucepan, combine the milk, flour, mustard, salt and
pepper; cook, whisking constantly, until the sauce thickens and comes to a
boil, 3-4 minutes. Add the cheddar in batches, stirring after each addition
until it is melted before adding more. Stir in the macaroni.
3. Transfer the mixture to a shallow 1-quart casserole; sprinkle with the
Parmesan. Bake until golden, about 20 minutes. Increase the oven
temperature to broil; broil 3 minutes. Cool slightly before serving.

Per serving: 344 Calories, 10g. Total Fa(27 % Fat), 5g Sat Fat, 26mg
Choles, 621mg Sodium, 48g Carbo, 1g Fiber, 16g Pro, 292mg Calcium

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BreakfastSurreal

Easy Ziti -- 7pts

Recipe By :WW Cook it Quick,pg 97
Serving Size : 6 Preparation Time :0:00
Categories : Italian Pasta Vegetarian


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces reduced fat spaghetti sauce -- Linked to Ragu Lt. for NA
1/2 cup part-skim ricotta cheese
1 pound Ziti pasta -- one box
1/2 cup shredded lowfat mozzarella cheese -- (or Italian blend*)

Preheat the broiler. In a large bowl, mix the spaghetti sauce and ricotta thoroughly, until smooth.
Meanwhile, cook the Ziti according to package directions. Drain and stir into the sauce, then spread into a 9 x 13" metal baking dish. Sprinkle with the mozzarella cheese. Broil until the cheese is golden brown, 3-5 mins (at 5 mins, the cheese was just a tad over brown)

Per the cookbook 353 Cal, 4g fat, 8mg cholesterol, 326 mg sodium, 3g fiber, 16 g protein, 146 mg calcium = 7 pts

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BreakfastSurreal

Ham And Cheese Calzones!
2 tubes (10 oz. each) refrigerated pizza crust
1 cup light ricotta cheese
2 cups diced fully cooked low-fat ham
2 cups (8oz.) shredded part-skim mozzarella cheese
Dried basil
Shredded Parmesan cheese, optional
Meatless spagetti sauce, warmed, optional

Unroll one pizza crust, stretching gently to make a 14 in. X 11 in. rectangle. Spread half of the ricotta on half of the dough lengthwise, to within 1 inch of the edges. Sprinkle with half of the ham and mozzarella. Fold unfilled side of dough over filled half and press edges together firmly to seal. Transfer to a baking sheet coated with nonstick cooking spray. Repeat with remaining crust and filling ingredients. Bake at 400 degrees for 20-25 minutes or until golden brown. Sprinkle with basil and Parmesan if desired. Slice into serving-size pieces. Serve with spaghetti sauce for dipping if desired. Yield 8 servings.

Nutritional Information: Calories 314 Fiber (not listed) Total Fat 8 grams.

I figured out the points per each ingredient and my servings came out to 8 points without the sauce.

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TheOriginalJames

Have you been making any of this for yourself Clare?

BreakfastSurreal

nope not yet but I'm making this today!!!

1/2 t. all-purpose flour
1/4 t. table salt
1/8 t. cayenne pepper
3 oz. buttermilk
3/4 C. corn flakes crumbs
1 pound boneless, skinless chicken breasts, four 4 oz pieces

Preheat oven to 365 F. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set aside.

Combine flour, salt and cayenne pepper together in a medium-size bowl. Place buttermilk and corn flakes crumbs in 2 separate shallow bowls.

Roll chicken breast halves in flour mixture and evenly coat each side. Next dip chicken into buttermilk and then corn flakes crumbs.

Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink, about 20 minutes (there is no need to flip the chicken during baking).

Weight Watchers: 1 breast per serving - 4 POINTS per serving

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