The HEALTHY RECIPE thread

I've been asked to post some healthy-eating recipes, so I figured it would be a good idea to start a thread and see if anyone else out there has some.

All I ask is that you post the nutrition values, so we're all aware that it's good for you.

Without further adieu, I'll post this chicken salad:

2 skinless, boneless chicken breasts, grilled
4 celery stalks, chopped
1 large red bell pepper, chopped
1/2 red onion, diced
1 8.75-oz. can sweet corn, drained
1/4 cup black beans
2 cups lettuce, shredded
1/2 cup barbecue sauce
2 tbsp. fat-free mayonnaise
1 avocado, pitted, peeled and chopped
1 tbsp. sour cream (optional)
1/4 cup fresh salsa

In a large bow, combine chicken and vegetables. In a small bowl, mix barbecue sauce and mayonnaise. Pour mixture over chicken and veggies and stir. Garnish with avocado, sour cream and salsa.

If you're making enough for lunch tomorrow, I recommend not adding the dressing until you're ready to eat. It's heavy in consistency and makes the lettuce soggy.

Nutrients per serving:
Calories, 267; Total fat, 11 g; Saturated fat, 1 g; Trans fats, 0 g; Carbohydrates, 26 g; Dietary fiber, 6 g; Sugars, 10 g; Protein, 21 g.

 

Re: The RECIPE thread

Mango Berry Salad ... breakfast or dessert!

1/2 c. strawberries, halved
1/2 c. blueberries, blackberries and/or raspberries
1 c. mango, peeled and diced
1/4 c. walnuts, chopped
1/4 c. dried unsweetened cranberries or goji berries
1 tbsp. orange juice
1 tbsp. lemon juice

Toss everything together in a large bowl.

Nutrients per serving:
Calories, 242; Total fat, 10 g; Saturated fat, 1 g; Trans fat, 0 g; Cholesterol, 0 mg; Sodium, 4 mg; Carbohydrates, 36 g; Dietary fiber, 6 g; Protein, 4 g.

 

Re: The RECIPE thread

Sounds damn good right about now.

 

Re: The RECIPE thread

Chili Con Carne

2 lb. lean ground beef
2 large onions, chopped
5 tbsp. vegetable oil
1 chili pepper, chopped
5 cloves garlic, chopped
3 14.5-oz. cans whole peeled tomatoes, with liquid, chopped (I just buy Aylmer's diced tomatoes. Easy!)
1.5 tsp salt
1 tsp black pepper
1.5 tbsp ground cumin
1/2 tbsp chili powder
2 tbsp paprika
2 tbsp oregano
1-2 cinnamon sticks (optional -- but lends a lovely flavour and aroma to the cooking process)
6 whole cloves (optional -- but same as above)

On the stove top in a large pot, brown ground beef with onions and oil. Combine other ingredients and simmer for one hour.

Nutrients per serving:
Calories, 299; Fat, 19 g; Carbs, 32 g; Protein, 24 g.

 

Re: The RECIPE thread

Oooh, this one is yummy ... Soy Ginger Pork Loin

3 cups chopped fresh peaches
1 cup fruit-only orange marmalade spread
3 tsp lemon juice
3/4 tsp ground ginger
3/4 tsp dry mustard
1/4 tsp ground cinnamon
1/4 cup low-sodium soy sauce
3 lbs. pork loin

Pre-heat oven to 350F. In a small bowl, add peaches, marmalade, lemon juice, ginger, mustard, cinnamon and soy sauce. Mix.
Place pork in a medium baking dish. Glaze pork with peach mixture, using it all. Roast in oven for approximately 1 1/2 hours.

Nutrients per serving
Calories, 426; Fat, 16 g; Carbs, 30 g; Fiber, 1 g; Protein, 40 g.

 

Re: The RECIPE thread

A lower fat/calorie version of mac and cheese. It tastes good too

Southwest Cheese 'n' Pasta
Serves: 6 Prep: 5 min Cook: 15 min

2 2/3 cup uncooked cavatappi Pasta (shells work well too)
1 cup green salsa (salsa verde)
1 2/3 cups lowfat milk
1 can (15 oz) cream-style corn
1 can (11 oz) whole kernel corn with red and green preppers, drained
8 oz Velveta, cubed

1. Mix all ingredients except cheese in 12-in skillet coated with nonstick cooking spray. Heat to boiling, stirring occasionally; reduce heat to low. Cover and cook 10-14 minutes, stirring frequently, until pasta is tender.
2. Stir in cheese until melted.

Per serving: 405 calories, 18 g protein, 54 g car, 5 g fib, 15 g fat

 

Re: The RECIPE thread

Something I loved before I became a vegetarian

Mango-Curry Chicken Salad
3/4 cup plain, nonfat yogurt
1 tsp curry
2 1/2 cuts grilled skinless, boneless chicken breast, cut into 1/2-inch pieces
1/4 cup cubed mango (can substitute apple, I do)
1 cup dried, sweetened cranberries
1/4 cup cup walnuts, coasely chopped
1/3 cup mozzarella, cut into small cubes

In a medium bowl, blend yogurt and curry with a whisk and stir iin chicken, mango, cranberries, walnuts and cheese. Mix well and serve.

Per serving: 350 calories, 34 g protein, 32 g car, 2 g fib, 10 g fat

 

Re: The RECIPE thread

One more before I head to make my own lunch for tomorrow and then bed ...

Roasted Chicken Breast

3 lb. boneless, skinless chicken breast, chopped into 2-inch cubes
2 lb. red potatoes, chopped into 2-inch cubes (as cube-y as you can make potatoes )
1 1/2 c. chopped Roma tomatoes
1 bunch asparagus, trimmed and cut into 1-inch pieces
3/4 cup fresh basil, chopped
8 cloves garlic, thinly sliced
3 tbsp olive oil
1 tsp chopped fresh rosemary
Ground pepper to taste

Pre-heat oven to 400F and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, asparagus, basil, garlic, and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for 20-30 minutes, turning occasionally, until tender.

Nutrients per serving
Calories, 351; Fat, 10 g; Carbs, 26 g; Fiber, 4 g; Protein, 39 g

 

Re: The RECIPE thread

Thanks, SC. That salad is going on the menu for next week!

 

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Flash honey...you got nothin' on my chili.

2 lbs ground beef
one medium onion
4 cloves fresh garlic, minced
1 can tomato sauce
1 can stewed tomatoes
1 can diced tomatoes
1 can kidney beans (drained)
1 can chili beans
1 medium sized can of tomato paste
2 TSP garlic powder
handful of chili powder
3 TSP ground cumin
salt and pepper to taste
handful of brown sugar
red pepper flakes... a few shakes o' the bottle
a few shakes of habenero hot sauce

brown hamburger and onions, drain
in a large pot mix the rest of the ingredients except spices
Add meat and onions back to the pot
Add all spices (if you want, you can use a seasoning package and bypass the chili powder/ground cumin, but still add the garlic powder)

Simmer for about an hour on medium low until it's hot.

Then you can eat it and tell Flash her chili recipe is nothing compared to mine.

 

Re: The RECIPE thread

Spup, this is not a competition on whose chili tastes better. If that was the case, my Super Bowl chili would blow your mind.

This is about posting HEALTHY recipes for people who are concerned about their nutrition. I asked in the initial post that you include the nutritive value so people will know what they are eating. This is a thread to help people -- similar to LiveStrong -- not about your culinary skills and bravado. Please post the nutrient values of your recipe.

 

Re: The RECIPE thread

Well dammit. I didn't see the first post. I was half asleep last night when Doc told me you stole my thread.

Sorry, love. I'm not fake mad at you anymore and if I knew the nutritional value of my chili, I'd post it, but it's not that different from yours, so I'm guessing it's pretty similar in values. Though, I use more tomato sauce which may add some carbs and the brown sugar will add some carbs.