Health Smart Recipes

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Health Smart Recipes

Postby mid_nite_poet » 12 Jun 09, 10:52 am

Rainbow Summer Salad
broccoli-salad_sm.jpg

Makes 6 servings

This salad, which includes Canada's Food Guide's recommendation to eat dark green and orange vegetables, will keep for up to 2 days, refrigerated. Great for a summer BBQ or potluck or add some grilled chicken for an easy lunch.

Ingredients
* 2 cups (500 mL) broccoli, chopped
* 1 cup (250 mL) green pepper, diced
* 1 cup (250 mL) orange pepper, diced
* 1 cup (250 mL) mango, diced
* 1 cup (250 mL) celery, diced
* 1 cup (250 mL) carrots, diced
* 1/2 cup (125 mL) cucumber, diced
* Optional: a handful of unsalted pumpkin seeds

Dressing

* 1/2 cup (125 mL) mango chutney
* 3 tbsp (45 mL) olive oil
* 1 tsp (5 mL) poppy seeds
* 2 tbsp (30 mL) onion, finely diced
* pepper to taste

Directions

1. In a large bowl, combine all salad ingredients.
2. In a small bowl, whisk together the dressing ingredients.
3. Toss the dressing with the salad and serve.


Nutritional information per serving
(1½ cup/375 mL)

* Calories: 193
* Protein: 3 g
* Fat: 7 g
o Saturated fat: 1 g
o Dietary cholesterol: 0 mg
* Carbohydrate: 31 g
o Dietary fibre: 4 g
* Sodium: 395 mg
* Potassium: 432 mg
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Re: Health Smart Recipes

Postby mid_nite_poet » 12 Jun 09, 10:56 am

Tuscan three-bean salad
Tuscan_3bean_salad.gif

Makes 8 servings

Preparation Time: 15 minutes

Ingredients

* 1 14-oz can (398 mL) lima beans, drained and rinsed
* 1 14-oz can (398 mL) red kidney beans, drained and rinsed
* 3/4 lb (250 g) fresh green beans, steamed
* 1 medium sweet white onion, thinly sliced into rings
* each green and red pepper, finely chopped
* 1 cup (250 mL) vinaigrette or Renées Tuscan Italian Dressing

Directions

1. In large bowl combine beans, onion rings and peppers.
2. Pour dressing over vegetables and toss well.
3. Cover and refrigerate for 8 hours or overnight, stir occasionally.


Nutritional information per serving

* Calories: 160
* Protein: 8 g
* Fat: 3 g
o Saturates: 0 g
o Dietary Cholesterol: 0 mg
* Carbohydrate: 30 g
o Dietary Fibre: 9 g
* Sodium: 400 mg
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Re: Health Smart Recipes

Postby mid_nite_poet » 12 Jun 09, 11:16 am

Shrimp “fried” rice with vegetables
shrimp-fried-rice.jpg

Serves 2

To make this easy weeknight meal in about 30 minutes, you must use previously cooked rice.

Ingredients

* 2 tbsp (25 mL) water
* 1 tbsp (15 mL) unseasoned rice vinegar
* 1 tbsp (15 mL) reduced-sodium soy sauce
* 1/2 tsp (2 mL) sesame oil
* 1/4 tsp (1 mL) black pepper
* 1 tsp (5 mL) vegetable oil
* 1 large egg and one egg white, lightly beaten
* 2 green onions, chopped
* 1 tbsp (15 mL) minced peeled fresh ginger
* 3 cups (750 mL) cooked brown rice (prepared without salt), chilled (about 1 cup / 250 mL dry)
* 2 cups (500 mL) raw peeled shrimp (size 31-40 count), cooked
* 2 cups (500 mL) frozen green peas, thawed

Directions

1. Combine water, vinegar, soy sauce, sesame oil and black pepper in a bowl. Set aside.
2. Heat the vegetable oil over medium-high heat. Add eggs and cook for less than 1 minute, until scrambled. Add the onions and ginger and cook for 1 minute. Add the rice, shrimp and peas and cook for 3 minutes or until heated.
3. Add the sauce mixture and cook for 1 minute. Serve immediately.


Nutritional information per serving
(2 ¼ cups / 600 mL)

* Calories: 610
* Protein: 39 g
* Total fat: 10 g
o Saturated fat: 2 g
o Dietary cholesterol: 271 mg
* Carbohydrate: 90 g
o Dietary fibre: 11 g
* Sodium: 621 mg
* Potassium: 565 mg
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Re: Health Smart Recipes

Postby mid_nite_poet » 12 Jun 09, 11:19 am

Fresh trout salad with spiced California walnuts
Orange-Trout-Salad.jpg

Serves 4

Peppery watercress, sweet orange segments and spiced walnuts make the perfect bed for fresh trout which is marinated in the fridge for maximum flavour. If possible, have the fishmonger butterfly the trout for you.

Ingredients

* 2 trout, boned and butterflied (about ½ lb / 125 g per trout)
* 1 shallot, finely diced
* 1/2 cup (125 mL) fresh orange juice
* 2 tbsp (25 mL) mirin or other sweet cooking wine
* 2 tsp (10 mL) fennel seeds
* 2/3 cup (150 mL) California walnut pieces
* 1/4 cup (50 mL) granulated sugar
* 1/4 tsp (1 mL) salt
* 1/2 tsp (2 mL) five-spice powder
* 1 tbsp (15 mL) lightly beaten egg white
* 2 oranges, peeled and thinly sliced, reserving 4 slices for garnish
* 1 1/2 cups (375 mL) thinly sliced fennel plus a few fronds for garnish
* 2 bunches fresh watercress, tough stems removed

Directions

1. Coat a non-stick skillet with canola cooking spray. Cook trout over medium-high heat, skin side down, until just golden and slightly crisp, about 4 minutes. Turn once and cook an additional 4 minutes. Place trout skin side down in a shallow dish and set aside.
2. In same pan, add another spray of canola oil and cook shallots until just softened but not browned, approximately 2 minutes. Combine shallots, orange juice, mirin and fennel seeds and pour over trout. Cover and refrigerate for at least one hour, or overnight.
3. While trout is marinating, preheat oven to 250º F (100º C). In a small bowl, combine walnuts with sugar, salt, five spice powder and egg white. Spread on a non-stick baking pan and bake until golden, stirring occasionally; about 45 to 60 minutes. Cool walnuts to room temperature. Break apart any walnuts that stick together.
4. Remove trout from marinade and reserve 2 tbsp (25 mL) of the marinade for the dressing. Remove and discard skin; separate to create 4 equal fillets. Bring to room temperature.
5. In a large bowl, combine orange slices, fennel, watercress and reserved marinade. Toss gently.
6. Divide mixture among 4 plates, top each with a trout fillet and sprinkle with walnuts. Garnish with reserved orange slices and fennel fronds and serve immediately.


Nutritional information per serving

* Calories: 330
* Protein: 20 g
* Fat: 17 g*
o Saturates: 2 g
o Cholesterol: 43 mg
* Carbohydrate: 28 g
o Dietary Fibre: 5 g
* Sodium: 224 mg

* The total fat in this recipe comes mostly from the heart-healthy omega-3 fatty acids. The saturated fat content, however, is only 2 grams, which falls well below the nutrient standards set by the Heart and Stroke Foundation for entrees.
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Re: Health Smart Recipes

Postby cerina » 12 Jun 09, 11:19 am

I like the sound of that last one. :drool:
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Re: Health Smart Recipes

Postby mid_nite_poet » 12 Jun 09, 11:22 am

Slow-roasted beef and ratatouille
BEEF-ROASTED-RATATOUILLE.JPG

Makes 6 servings

This recipe takes advantage of roasting both the vegetables and the meat at the same time. Make up a big batch of steamed brown rice or whole-wheat couscous to accompany the meal.

Ingredients

Beef

* 2 tsp (10 mL) olive oil
* 3 lb (1.5 kg) Beef Sirloin Tip or Inside Round Oven Roast
* Pepper
* 1 tbsp (15 mL) basil pesto

Ratatouille

* 3 plum tomatoes, cored and quartered
* 8 oz (250 g) zucchini (about 2), cut into 1/2-inch (1 cm) slices
* 1 small Spanish onion, cut into 12 wedges
* 1 baby eggplant, cut into chunks
* 1 each sweet red and yellow pepper, seeded and cut into chunks
* 4 oz (125 g) cremini mushrooms, quartered
* 6 cloves garlic
* 3 tbsp (45 mL) basil pesto
* 1 tbsp (15 mL) balsamic vinegar
* 1 tsp (5 mL) liquid honey
* 1/4 cup (50 mL) pitted Kalamata olives (optional)

Directions

1. In large bowl, combine tomatoes, zucchini, onion, eggplant, peppers, mushrooms, garlic and pesto; toss to coat. Spread on foil-lined jelly roll pan lightly coated with vegetable cooking spray; set aside.
2. Heat oil in heavy sauté pan or ovenproof skillet over medium-high heat.
3. Season beef with pepper as desired; brown all over, turning with tongs, about 10 minutes.
4. Spread pesto all over roast; place on rack in sauté pan. Insert oven safe meat thermometer into centre of roast. Cook beef and vegetables, uncovered, in 275º F (140º C) oven until thermometer reads 140º F (60º C) for medium-rare, about 1 hour and 30 minutes.
5. Remove roast to cutting board. Tent with foil and let stand for 5 minutes to allow temperature to rise an additional 5º F (3º C).
6. Lift foil and vegetables from pan and use rubber spatula to scrape vegetables into large bowl; toss with vinegar, honey, and olives (optional).
7. Thinly carve roast across the grain.
8. Serve roast and ratatouille on top of brown rice or whole-wheat couscous.


Nutritional information per serving
(based on ¼ lb (100 g) roast + ⅔ cup (160 mL) vegetables)

* Calories: 240
* Protein: 29 g
* Fat: 10 g
o Saturates: 3 g
o Cholesterol: 59 mg
* Carbohydrate: 10 g
o Fibre: 2 g
* Sodium: 160 mg
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Re: Health Smart Recipes

Postby mid_nite_poet » 12 Jun 09, 11:24 am

Roasted BBQ chicken with sweet potato mash
chickensweetpotato_sm.jpg

Makes 4 servings

Introduction

Roasted chicken and sweet potatoes is a simple comforting meal. Reserve some of the chicken and sweet potato to make a unique Chicken and sweet potato pizza the next night.

Ingredients

Chicken

* 5 chicken breasts, bone in, cut in half
* ¼ cup (50 mL) BBQ sauce
* pepper to taste

Sweet potato

* 6 cups (1500 mL) diced sweet potato
* 2 tbsp (25 mL) non-hydrogenated margarine
* ¼ tsp (1 mL) salt
* pepper to taste

Directions

1. Preheat oven to 350º F (180º C).
2. Cut chicken and place in a large bowl. Toss with BBQ sauce and pepper and place in a glass baking dish. Bake for 40-45 minutes or until the juices run clear.
3. Add sweet potatoes to a large pot filled with water. Bring to a boil and boil for about 25 minutes.
4. Drain sweet potatoes and mash with a potato masher. Add margarine, salt and pepper. Reserve 1 cup (250 mL) to make the Chicken and sweet potato pizza.
5. Reserve 1 chicken breast to make the Chicken and sweet potato pizza.
6. Serve chicken with the sweet potato mash and your favourite steamed veggie.

Nutritional information per serving
(1 chicken breast and ¾ cup (175 mL) sweet potato)

* Calories: 334
* Protein: 34 g
* Fat: 6 g
o Saturated fat: 1 g
o Dietary cholesterol: 84 mg
* Carbohydrate: 33 g
o Dietary fibre: 4 g
* Sodium: 326 mg
* Potassium: 838 mg
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Re: Health Smart Recipes

Postby Ice Queen » 21 Jun 09, 7:49 am

:drool: :drool: :drool: :drool: :drool: :drool: :drool: :drool: :drool: :drool: :drool: :drool: :drool: :drool: :drool: :drool: :drool:
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