Healthy Spinach & Rice Frittata Recipe
Healthy Spinach & Rice Frittata Recipe
2 teasp olive oil (EVOO Dennis….)
1 medium onion sliced thin
8 large egg whites (or equiv of 1 cup)
2 large eggs
1 (10 0z) package of frozen chopped spinach, thawed & drained well
1 1/2 cups cooked brown rice
1 (8 0z) container of lowfat cottage cheese
1/ 3 cup skim milk
1/4 cup grated romano (or you could sub parm)
1/2 teasp salt
1/8 teasp pepper.
Preheat oven 425
In 10 in skillet w/ oven safe handle heat olive oil over medium heat. sautee onion until golden brown about 8 min or so. meanwhile in large bowl combine everythign else and stir until blended.
stir egg mixture into onion in skillet and place in oven
bake 18 to 20 min or until set in center
cut into 4 wedges
265 cals 23 g protien 25 gr carbs 7 gra fat
good way to clean out some leftover stuff I think and I always have this stuff on hand.
Read MoreHealthy Salmon Fillet en Papillote with Julienne Veggies Recipe
Salmon Fillet en Papillote with Julienne Veggies Recipe
Ingredients
1/3 cup julienned fennel bulb
1/3 cup julienned leeks, white part only
1/3 cup jullienned carrots
1/3 cup julienned snow peas
1 teaspoon salt
freshly ground black pepper
1/8 teaspoon ground coriander
1 8 ounce salmon filet
1 orange cut into wedges with white pithy membrane removed
1 tablespoon dry vermouth (or white wine or even water)
Take a good sized piece of parchment paper. Lay the veggies in the center, sprinkle with half the spices. Lay salmon top on of veggies and season with rest of spices. Top with the orange wedges and sprinkle with vermouth. Fold edges of paper in and twist to seal well. Place in microwave plate and cook for four minutes on high.
(You can also do this in tin foil and bake in 400 oven for 15 minutes
Healthy chicken enchiladas verdes recipe
Ingredients
1 1/2 pounds bone in chicken breast halves, skin removed (you want the bone-in because it helps keep the meat juicy)
1 medium white onion, halved crosswise
1 garlic clove
1/2 teaspoon coarse salt
2 cups loosely packed fresh cilantro
1 1/2 pounds tomatillos, husked and rinsed (If you’ve never used tomatillos before, they have a very papery skin. Just peel it off and rinse the tomatillos well.
1 jalapeno
1 poblano
8 six-inch corn tortillas
1 cup (2 oz) reduced-fat Monterey Jack cheese, grated
1/2 cup sour ream, thinned with two tablespoons water
1. Place chicken 1/2 of the onion,garlic and 1/4 teaspoon salt in a medium saucepan. Add enough water to cover by 1 inch. Bring to a boil, then reduce heat. Simmer until chicken is cooked through, 18-22 minutes. Reserve 3/4 cup of the cooking liquid, set aside.
2. Let chicken cool on a plate. When cool enough to handle, shred meat, throw away the bones. Coarsely chop 1/2 cup cilantro and toss with chicken.
3. (You can do this step while the chicken is simmering) Preheat broiler, with the rack about 6 inches from the heat source. Broil tomatillos and chilies on a rimmed baking sheet, rotating them as they blacken, about 10-12 minutes. Let cool. Remove the blackened skins, stems, ribs and seeds from chiles. (Keep the ribs and seeds if you want more heat.) Reduce oven heat to 375.
4. Coarsely puree tomatillos and chile in a blender with 1/4 teaspoon salt, remaining 1 1/2 cups cilantro, and reserved 3/4 cup cooking liquid. Transfer salsa into a large bowl.
5. Using tongs toast tortillas over an open flame of a gas stove 5-10 seconds per side. (Or heat the tortillas in a skillet over high heat if you have electric.)
7. Dip 1 tortillas into salsa to coat lightly. Place 1/3 cup chicken on half of tortilla. Sprinkle 2 tablespoons cheese on top and roll up. Place seam side down in a 9 by 13 baking dish. Repeat to make more enchiladas, lining them up snugly in pan. Spoon remaining salsa on top and bake until heated through, about 20 mnutes.
8. Slice remaining onion, and scatter over top, drizzle with sour cream.
Per Serving (one enchilada)
218 calories, 3g saturated fat, 2 g unsaturated fat, 55 mg cholesterol, 19 g carbohydrate, 197 mg sodium, 21 g protein 4 g fiber
Healthy Chicken in a pinch
Saute some sliced onion, red pepper, garlic, etc. Cut the chicken into chunks and after the veggies have cooked down a bit, throw in the chicken and let it brown. Now, you can add some kind of liquid. You could go simple and add a splash of white wine and some chicken broth, let it simmer until the chicken is cooked through and serve over brown rice. You could add a can of diced tomatoes and some broth, some basil or oregano, simmer until cooked through and serve over whole wheat pasta. You could add some broth, some lemon juice, and some oregano and let it simmer…you get the idea.
Healthy Chicken Roulades
chick breasts, pound thin (put them in a ziploc first so you dont spray chicken salmonella all over the kitchen)
parm cheese
spinach leaves
salt/pepper
flour
chic broth
sherry (dry)
Sprinkle the breasts (ha! chicken that is) with salt pepper and then about a TBL parm cheese. layer on spinach leaves. roll up and then tie w/ kitchen twine. roll in a small amount of flour (seriously, this wont kill you) adn then lightly brown in olive oil on all sides in a skillet. add some chick broth (3/4 cup or so??) and about 4 TBLS sherry, cover and let gently simmer til cooked thru. it doesnt take long. I serve this w/ the thin spaghetti barilla pasta plus. my kids love it.
Read MoreHealthy Black bean Chicken Chilaquiles Recipe
Black bean Chicken Chilaquiles Recipe
2 cups cooked chopped chic breast
1 can black beans, rinsed/drained
1 cup chic broth
1 cup fresh salsa(or any salsa though i have a great fresh salsa recipe)
15 corn tortillas cut into strips (you can use the old dried up ones that you have in the back of the fridge)
1 cup 2% cheddar cheese (or you can use a mexi blend)
minced onion
minced garlic
spray a 11X7 inch pan w/ pam if you ever want it clean again. Put chic minced onion and garlic in nonstick skillet w/ small amount of olive oil or broth and saute about 2 min, transfer to bowl, mix w/ beans. simmer chic broth that is left and salsa for 5 min in a pan. place 1/2 of tortilla strips in baking dish. layer 1/2 chick and beam mixture then top w/ tortillas and then chic mix. pour broth/salsa over top. you may need a tiny bit more broth. sprinkle w/ cheese, bake 30 min at 300 then 6 min at 400. i have this at 6 servings, 293 cal per serving.
Read MoreHealthy Easy Tuna salad Recipe
Healthy Easy salad Recipe
1 1/2 pounds thin green beans, trimmed and cut in half crosswise
2 large red potatoes, diced
1/3 cup freshly squeezed lemon juice
2 garlic cloves, finely chopped
1/3 cup extra virgin olive oil – the best you have
1 teaspoon dried oregano
8 oz. cherry tomatoes, halved
1/2 cup chopped fresh basil
1/4 cup chopped fresh parsley
9 oz. canned tuna, drained.
Cook the green beans in boiling water for four minutes. Remove with strainer, and put in ice bath or rinse with cold water to stop cooking and help keep them green. Add salt to remaining simmering water and add potatoes, cook for 8-10 minutes until tender but still keep their shape. Drain, and add to beans, patting all dry with a towel.
In a small bowl, whisk the lemon juice, garlic, oil, oregano, 1 tsp. salt, and 3/4 tsp. of black pepper. Place the tomatoes, basil, and parsley in a large serving bowl. Add tuna and toss lightly. Add the green beans and potatoes and toss again. Pour the dressing over and toss to coat. Taste for seasoning and serve.
LENTILS (27ko)
2 Cups Lentils (rinsed)
2 Tbsp Cumin
2 Tbsp Ras El-Hanout (see below)
1 Tbsp Tumeric
Pepper to Taste
Salt (optional — I usually skip)
2 Cups Water
3 Large Tomatoes
2 Large Yellow Onions
Ras El-Hanout Spice Blend
2 tsp ginger
2 tsp coriander
1 1/2 tsp cumin
1 1/2 tsp cardamom
1 1/2 tsp black pepper
1 1/4 tsp nutmeg
1 tsp turmeric
1 tsp allspice
1 tsp cinnamon
1 tsp hot Spanish paprika
1/2 tsp cayenne pepper
Generous pinch saffron threads
Combine all ingredients in a pressure cooker and mix to blend spices in water and among all of the ingredients, and then bring to pressure. Cook for 25 minutes and let pressure release by itself (do not use fast release). That’s it and it’s freaking delicious! You can also sautee or sweat the onions and tomatoes before adding the rest of the ingredients if you like, but it comes out great without doing that and you can skip the olive oil that way. Also, you can adjust the amount of water and add more if you want more of a lentil soup consistency. It will thicken in the refridgerator though, so keep that in mind if you think it comes out too “thin”.
Read MoreHealthy Roasted Poblanos Recipe
Roasted Poblanos Recipe (Dennis)
You have two ways to go here. If you have gas burners on your stove, simply put the chilies a few at a time directly over a moderate flame (no pan, right into the burner), turning occasionally until the skin is blistered and blackened. When one batch is done, place them in a brown paper bag or sturdy plastic bag and close to let them steam. When all the chilies are done and cooled, remove from the bag — the skins easily rub away. Remove the stems and seeds, and tear into strips.
If you don’t have a gas burner, just put them on a tray and stick them under the broiler, turning them until they’re blistered and blackened. Put them in a paper bag, let them steam until they’ve cooled, then peel as above
Broiled chicken thighs with chipolte sauce (Dennis)
1 1/2 tsp. cumin
1 tsp. light brown sugar
1 tsp. ground chipolte chile
3/4 tsp. ground cinnamon
salt
3 tbl. extra virgin olive oil
8 boneless, skinless chicken thighs 9about 1 3/4 lb, trimmed of excess fat
1 clove garlic
2 jarred roasted red peppers, drained
In a small cup, mix 1 tsp. of the cumin, the sugar, 1/2 tsp. of the chipolte, the cinnamon, and one tsp. salt. In a medium bowl, toss the chicken thighs with 1 tbl. extra virgin olive oil, then mix the spice mix in thoroughly. Let sit while you set a rack 6 inches below the broiler and heat the broiler on high. (You could also just grill the chicken)
When broiler is hot, broil six minutes per side.
Meanwhile, make the sauce. Take a blender, add the peeled clove of garlic, the roasted red peppers, 2 tbl. of olive oil, and 1/2 tsp. each of cumin, chipolte, and salt. Blend until smooth. Drizzle over chicken — serve with salad, roasted sweet potato chunks would be great alongside.
Read MoreHealthy Chili Verde recipe
Chili Verde (Dennis)
It’s a bit more time consuming then other recipes I’ve posted (although still easy), but it makes a huge batch, it freezes well, and it’s totally worth it. Also, it tastes even better if you make it a day ahead, making it great for tailgating, football parties, etc. This recipe, I have to admit, rocks.
Makes at least eight large servings
Ingredients
3 pounds trimmed pork leg, butt, or shoulder, cut into 1 inch cubes. (Don’t use loin, it’s too lean.)
6 tablespoons flour
6 tablespoons vegetable oil
4 medium onions, peeled, halved lenghwise, and cut into thin half rounds
3 large cloves garlic, minced
2 bay leaves
1 tablespoon plus 1/2 teaspoon dried oregano, crumbled (Use Mexican oregano if possible)
2 1/2 teaspoons ground cumin
1 can (16 oz) diced tomatoes
4 cups chicken broth
1/4 cup cider vinegar
1 tablespoon salt
1/2 teaspoon ground black pepper
3 pounds fresh firm poblano chili peppers (12 to 18 large), roasted (easy directions below), peeled, and torn into 1/2 inch wide strips
1. Pat the pork dry on paper towels. Put tablespoons of the flour in a bag and add 1/3 of the meat cubes. Shake to coat. Spoon 1 1/2 tablespoons of the oil into a large nonreactive skillet (don’t use cast iron), over moderately high heat. Add the floured cubes to the hot oil and cook until deep golden brown on one side, 4 to 5 minutes. Use tongs to turn the pieces and brown all over, 2 to 3 minutes longer, turning as they brown. The browning on the first side is the most important. Remove the cubes with a slotted spoon and reserve. Repeat the flouring and frying twice more, until all the pork is browned. (FYI, you do it in batches because if you do it all at once the pan will be too crowded and the meat will steam not brown.)
2. Add the remaining oil to the skillet and put over moderate heat. Add the onions and saute until softened and lightly browned, about 10 minutes. Add the garlic, bay leaves, 1 tablespoon of the oregano, and 2 teaspoons of the cumin. Saute for 2 minutes. Pour in the tomatoes and bring to a boil, scraping the bottom of the pan to deglaze, meaning to get all the yummy brown stuff off the bottom of the pan.
3. Transfer the mixture to a large casserole or Dutch oven. Add the pork cubes, broth, vinegar, salt, and pepper, and bring to a boil over moderate heat. Reduce the heat to low, partially cover, and simmer, stirring occasionally, until the meat is almost tender, 1 to 1 1/2 hours. If it looks like it’s getting too thick, add a little more broth or water.
4. Add the roasted chilies, the remaining 1/2 teaspoon oregano, and the remaining 1/2 teaspoon cumin. Partially cover and simmer until the meat is very tender but not falling apart, 45 to 60 minutes longer. Serve with hot tortillas.
Read MoreHealthy Bok Choy and Whole Wheat Spaghetti with Spicy Beef Sauce
1 tablespoon vegetable oil
1 (3 inch) cinnamon stick
3 star anise pods (If you don’t have it, don’t worry about it)
4 medium cloves garlic, sliced thin
1 tablespoon minced fresh ginger
1 cup chicken broth
1 tablespoon Asian chili garlic sauce
salt and pepper
3/4 pound beef sirloin, halved crosswise, each half sliced thin across the grain (If you stick the meat in the freezer for about 30 minutes, it’s a lot easier to slice thin. You could also substitute slices of poultry, but sirloin is very lean)
1 1/2 pounds bok choy, washed well, and cut crosswise into 3/4 inch pieces
12 ounces whole wheat spaghetti
1. Bring bring pot of water to a boil in a large pot for cooking the greens and pasta.
2. Heat the oil in a medium saucepan over medium-high heat until shimmering. Add the cinnamon and star anise and cook, stirring often, for about a minute. Add the garlic and ginger and saute, stirring frequently, until they soften, about 2 minutes. Add the broth and chili garlic sauce, turn heat down to low, and simmer until reduced by half, about 5 minutes. Remove the star anise and cinnamon.
3. Meanwhile, add salt to the boiling water, then the spaghetti. Check the cooking time for the pasta, and about 4 minutes before it’s done, add the bok choy.
4. After you’ve added the bok choy, add the meat to the simmering sauce, stir and cook until the meat is no longer pink.
5. Drain the pasta and bok choy, reserving 1/3 cup of the cooking water. Return to the pot, mix with the meat, if it looks dry, add a little of the cooking water. Taste for salt and pepper, serve.
Couldn’t be easier.
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