Healthy Foods

Turkey Chili

2009-05-20T20:41:00.005+01:00

This low fat turkey chili is an ideal family supper, and one of my favorites. It's hearty, healthy and easy to prepare. Serve with a dollop of fat-free yogurt or sour cream on top.

Cook Time: 30 minutes

Ingredients:

1 tbsp olive oil
1 large onion, finely chopped
1 red bell pepper, seeded and chopped
1/2 stick of celery, chopped
2 garlic cloves, minced
3/4 pound 99% fat-free ground turkey
2 tbsp chili powder
2 tsp ground cumin
1/2 tsp oregano
1/2 tsp ground coriander
1 14 1/2-ounce can crushed tomatoes
1 8-ounce can tomato sauce, no salt added
1 15-ounce can black beans, rinsed and drained
4 tbsp fat-free sour cream or yogurt
4 tbsp fresh chopped cilantro (optional)

Preparation:

Heat oil in a large Dutch oven. Add onion, celery, chopped pepper and garlic. Cook for 5 minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with a wooden spoon. Cook for about 5 minutes or until no longer pink. Stir in chili powder, cumin, coriander and oregano. Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring occasionally. Add beans, mix well and cook on low heat for a further 5-10 minutes.

Ladle into bowls. Add a dollop of fat-free sour cream or yogurt on top, plus some fresh chopped cilantro if you have it.

Serves 4.

Per Serving: Calories 298, Calories from Fat 51, Total Fat 5.7g (sat 0.6g), Cholesterol 35mg, Sodium 440mg, Carbohydrate 32.9g, Fiber 10.2g, Protein 28.8g

Source: www.about.com

Low fat chicken burgers

2009-05-12T19:13:00.004+01:00

If you love a burger but want to find a healthy and low-fat alternative, this is a great recipe.

Takes: Approx 27 mins, plus chilling time
Makes: 12 x 1/2in burgers

Ingredients:

2lb boneless and skinless chicken
1/4tsp garlic powder
1/2 an onion, finely diced
60g breadcrumbs
4-6 tsp water
1tsp salt and
Pepper to taste

You will also need:
Non-stick spray,
or cooking oil that's low in saturated fat e.g. olive oil
Hamburger buns (wholemeal)
Your choice of fillings

Method

1. Cut the chicken into 1-2 inch pieces, removing all fat
2. Blend the chicken in a food processor then add the chicken to a large bowl and season with salt and pepper. Add in the spices, breadcrumbs, onion and the water then mix together with your hands. The mixture will hold together but won't be sticky.
3. Chill the chicken mixture for an hour if possible then divide the mixture and shape into 10-12, 1/2in thick burgers.
4. Add non-stick spray or a small amount of cooking oil to your frying pan and heat on a medium to low heat.
5. Cook each burger for 4-6 mins on each side or until the burger is cooked through to the middle (not pink) and is golden in colour.
To make the burger:
6. Place each chicken burger onto one half of a burger bun.
7. Add in any filling of your choice.
8. Close the burger and enjoy!

Source: www.goodtoknow.co.uk

Beef Stew

2009-05-04T21:31:00.005+01:00

Beef stew: for many of us it's the perfect comfort food. It's no secret among Mealtime.org users, this stew is delicious. Nutrient-rich canned tomatoes – great source of vitamins A and C – flavor the savory sauce.

Ingredients:

1 1/2 pounds lean beef, cut into 1-inch pieces
1/3 cup all-purpose flour
3 tablespoons vegetable oil
1 can (28 ounces) Italian-style stewed tomatoes, undrained
1 can (14 1/2 ounces) beef broth
1 medium onion, coarsely chopped
1/2 teaspoon black pepper
1/2 teaspoon dried thyme leaves
3 medium potatoes, peeled and cut into 1-inch pieces
2 cups baby carrots or 2 cups sliced carrots, 1-inch thick

Preparation Time: Approximately 15 minutes

Cook Time: Approximately 110 minutes

Preparation:

Toss beef with flour. Heat oil in a large, heavy saucepan or Dutch oven over medium-high. Heat until hot. Add the beef. Cook for 5 minutes or until browned, turning occasionally.

Add tomatoes, broth, onion, pepper and thyme; bring to a boil over high heat. Reduce heat to low and cover. Simmer for 45 minutes or until the beef is just tender.

Add the potatoes and carrots; return to a boil. Reduce heat and cover. Simmer for 45 minutes or until the beef and vegetables are tender.

Servings: 8

Nutritional Information Per Serving:

Calories 280; Total fat 9g; Saturated fat 2g; Cholesterol 45mg; Sodium 510mg; Carbohydrate 28g; Fiber 3g; Protein 23g; Vitamin A 90%DV*; Vitamin C 25%DV; Calcium 6%DV; Iron 15%DV

Source: http://mealtime.org

Moroccan Chicken with Green Olives and Lemon

2009-05-02T22:51:00.004+01:00

Ingredients

2 Meyer lemons or regular lemons
1 tablespoon olive oil
1 large onion, halved, thinly sliced
2 garlic cloves, pressed
1 tablespoon paprika
2 teaspoons ground cumin
1 teaspoon ground cinnamon
1 teaspoon ground ginger
2 cups low-salt chicken broth
1 4 1/2-pound chicken, cut into 8 pieces, skin removed
1/2 cup green olives

Directions
Cut 1 lemon into 8 wedges. Squeeze enough juice from second lemon to measure 2 tablespoons; set wedges and juice aside. Heat oil in large skillet over medium-high heat. Add onion and sprinkle with salt and pepper; sauté until golden brown, about 8 minutes. Add next 5 ingredients; stir 1 minute. Add broth; bring to boil. Sprinkle chicken with salt and pepper; add to skillet. Add lemon wedges. Cover, reduce heat to medium-low, and simmer until chicken is cooked through, turning occasionally, 25 to 30 minutes. Transfer chicken to platter. Add olives and 2 tablespoons lemon juice to skillet. Increase heat to high; boil uncovered to thicken slightly, about 5 minutes. Season with salt and pepper. Pour over chicken.

Source : www.epicurious.com

Beef Stroganoff

2009-04-28T17:47:00.004+01:00

Ingredients
1 1/2 lb beef -- cut in thin strips
2 tbsp soy flour
2 tbsp butter
2 tbsp olive oil
1 1/2 cups beef broth
1/4 cup sour cream
2 tbsp tomato paste
1/2 tsp paprika
salt to tast

Directions
Dredge beef in flour. In a heavy skillet, melt butter with oil and brown the beef (about 5 minutes). Slowly add broth to beef, stirring well. Bring to a boil. Combine sour cream, tomato paste, paprika, and salt. Slowly stir sour cream mixture into beef mixture. Turn heat to low and bring to a bare simmer. Cook 15-20 minutes, stirring frequently and never allowing mixture to boil.

Per Serving (excluding unknown items): 433 Calories; 37g Fat (77.4% calories from fat); 22g Protein; 3g Carbohydrate; trace Dietary Fiber; 95mg Cholesterol; 482mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 5 1/2 Fat.

Serve with rice or egg noodles.

Source: http://banquets.org

Tasty paella

2009-04-24T21:18:00.005+01:00

Ingredients

1-2 tablespoons olive oil
1 onion, finely chopped
2 cloves garlic, crushed or finely chopped
3 medium tomatoes, chopped
1 1/4 cup paella rice (we used Delmaine)
1/4 teaspoon turmeric
4 cups hot chicken or vegetable stock
300g frozen seafood mix, thawed
1 cup frozen shrimps, thawed
1 cup frozen peas, thawed
black pepper, to season
2 tablespoons fresh parsley, chopped

Directions

Step 1 Heat a non-stick pan for a few minutes with oil. Add onion, garlic and tomatoes. Cook for about 5 minutes, or until softened. Add rice and stir to coat grains evenly. Add turmeric and stock. Bring to the boil, then reduce heat and simmer for about 20 minutes. The rice should retain its shape and be slightly firm. Stir occasionally.

Step 2 Add seafood and shrimps. Mix to distribute evenly through rice. Cook for 8-10 more minutes, until heated through. Add peas during final 5 minutes of cooking seafood. Season with pepper. Sprinkle with parsley before serving.

Nutrition Information:
per serve
Energy 1660 kJ(400 Cals); Protein 23g;Fat ug- saturated 1g; Carbohydrates 60g- sugars 8g;
Dietary Fibre 4g; Sodium 850mg; Calcium 130mg; Iron :7mg ; NS: Not specified

by :Tracy Hanify

Source: www.healthyfood.co.nz

Chocolate & Banana

2009-04-21T19:46:00.000+01:00

Satisfy that chocolate craving with a drizzle of melted chocolate chips over banana slices for an easy treat.

Makes 1 serving

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

Ingredients

1 tablespoon semisweet chocolate chips
1/2 banana, thinly sliced
1 tablespoon nonfat vanilla yogurt

Directions

Melt chocolate chips in a small bowl in the microwave. Top banana slices with the chocolate and yogurt.

NUTRITION INFORMATION: Per serving: 117 calories; 3 g fat (2 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 2 g protein; 2 g fiber; 14 mg sodium; 277 mg potassium.

Source: www.eatingwell.com

Pineapple Upside Down Cake

2009-04-08T19:15:00.000+01:00

Ingredients
1/2 cup butter (8 tablespoons)
1 cup brown sugar
1 (20-ounce) can sliced pineapple
6 maraschino cherries
a few whole pecans
1 cup flour, sifted*
1 teaspoon baking powder
1/8 teaspoon salt
3 eggs, separated
1 cup granulated sugar
5 tablespoons pineapple juice
1 teaspoon pure vanilla extract

Directions

Position a rack in the center of the oven, and preheat to 350 degrees F.

Add butter to a 9-inch-round baking pan, and place inside of a warm oven until melted, about 5 minutes. Remove from oven, and sprinkle brown sugar evenly over the butter. Add 6 pineapple slices and place a cherry inside of each one. Fill in the nooks and crannies with whole pecans.

In a medium bowl, combine sifted flour, baking powder and salt, and stir.

Using a hand mixer, in a metal or glass bowl, beat egg whites at high speed until fluffy. Set aside.

In a separate bowl beat egg yolks with sugar at medium speed until creamy. Add pineapple juice, and vanilla extract, and beat well. Add the flour mixture to the creamed mixture, and beat until well combined. Fold in the egg whites with a rubber spatula. Pour cake mixture evenly over the fruit, and smooth with the spatula.

Bake for 40 minutes, or until cake is golden and a toothpick inserted into the center comes out clean. Place on a wire rack to cool for 10 minutes. Run a blunt knife around the edges of the pan to loosen the cake. Invert carefully onto a plate. Serve warm or at room temperature.

*Note: Sifting the flour creates a lighter cake.

Source: www.emaxhealth.com

Peach Pie Smoothie

2009-04-03T22:58:00.000+01:00

Ingredients

1/2 cup nonfat or 1 percent lowfat milk
1/2 cup nonfat plain yogurt
1 cup unsweetened frozen peaches
1 tablespoon honey, plus more to taste
1/4 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
Pinch ground nutmeg
Pinch ground ginger

Directions

Put all ingredients into a blender and blend until smooth.

Per Serving:

Calories 240; Total Fat 0 g; (Sat Fat 0 g, Mono Fat 0 g, Poly Fat 0 g) ; Protein 12 g; Carb 49 g; Fiber 3 g; Cholesterol 5 mg; Sodium 150 mg

Excellent source of: Protein, Vitamin C, Calcium,

Good source of: Iodine, Phosphorus, Fiber, Vitamin A, Riboflavin

Recipe by: Ellie Krieger

Source: www.foodnetwork.com

Tuna Melt

2009-03-31T18:09:00.002+01:00

Makes 4 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

Ingredients

12 ounces canned chunk light tuna, drained (see Note)
1 medium shallot, minced (2 tablespoons)
2 tablespoons low-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon minced flat-leaf parsley
1/8 teaspoon salt
Dash of hot sauce
Freshly ground pepper to taste
4 slices whole-wheat bread, toasted
2 tomatoes, sliced
1/2 cup shredded sharp Cheddar cheese

Method

1. Preheat broiler.
2. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

NUTRITION INFORMATION: Per serving: 252 calories; 6 g fat (3 g sat, 0 g mono); 66 mg cholesterol; 16 g carbohydrate; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.
Nutrition bonus: Vitamin A & Vitamin C (20% daily value).
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat

Source: www.eatingwell.com

100 Life Saving Health Food Tips

2009-03-27T17:25:00.000+00:00

Source: www.youtube.com

Basque Vegetable Rice

2009-03-26T23:06:00.000+00:00

Zucchini, onion, tomatoes and bell peppers stud this paella-inspired rice dish. You may add other vegetables, such as mushrooms and peas, or if you like something heartier, some slightly spicy Italian sausage is a good choice.

Makes 6 servings, 1 1/3 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 1 1/2 hours

EASE OF PREPARATION: Easy

Ingredients

2 tablespoons extra-virgin olive oil
1 small dried red chile pepper, such as chile de arbol, broken
1 medium onion, quartered and thinly sliced
2 cloves garlic, minced
2 large ripe tomatoes, seeded and diced
1 medium zucchini, diced
1 red bell pepper, diced
1 green bell pepper, thinly sliced
1 teaspoon paprika, preferably Spanish
1 teaspoon dried thyme
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/4 cups short-grain white rice, preferably Valencia (see Tip)
3 cups vegetable broth or reduced-sodium chicken broth
2 tablespoons finely minced fresh flat-leaf parsley for garnish
6 lemon wedges for garnish

Method

1. Heat oil in a 12-inch cast-iron skillet over medium heat. Add chile pepper, onion and garlic and cook, stirring often, until the onion is soft but not browned, about 6 minutes.
2. Add tomatoes, zucchini, bell peppers, paprika, thyme, salt and pepper; cover and simmer, stirring occasionally, for 15 minutes.
3. Add rice; stir to coat well with the tomato mixture. Add broth; bring to a boil. Reduce heat to low, cover and simmer until the rice is tender, 25 to 30 minutes. Serve hot directly from the pan, garnished with parsley and lemon wedges, if desired.

NUTRITION INFORMATION: Per serving: 250 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 45 g carbohydrate; 5 g protein; 5 g fiber; 434 mg sodium; 439 mg potassium.
Nutrition bonus: Vitamin C (100% daily value), Folate (50% dv), Vitamin A (40% dv), Iron (15% dv).
2 1/2 Carbohydrate Servings
Exchanges: 2 1/2 starch, 1 vegetable, 1 fat

Source: www.eatingwell.com/recipes/basque_vegetable_rice.html

Sole Piccata

2009-03-24T00:28:00.000+00:00

Ingredients
1 teaspoon olive oil
1 sole fillet, about 4 to 6 ounces
salt to taste
freshly ground black pepper
flour for dredging
2 tablespoons low-sodium chicken broth or fish stock
2 teaspoons lemon juice
2 teaspoons capers
2 teaspoons chopped parsley

Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the sole with salt and pepper and dredge it in flour.

2. Sauté the sole over high heat, about 2 minute on each side. Remove to a warm platter and keep warm.

3. Quickly add the chicken broth or fish stock to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the sole, sprinkle with parsley and serve.

Serving Size: 1 fillet sole

Source: http://www.foodfit.com/recipes/recipe.asp?rid=762

Tomato & couscous soup

2009-03-24T00:09:00.000+00:00

Ingredients (serves 4)

Olive oil spray
1 brown onion, finely chopped
2 garlic cloves, crushed
1 long fresh red chilli, deseeded, finely chopped
2 tsp ground cumin
3 celery sticks, trimmed, finely chopped
1 large potato, peeled, finely chopped
1 large carrot, peeled, finely chopped
750ml (3 cups) water
1 x 400g can no-added-salt chopped tomatoes
150g green beans, topped, cut into 3cm lengths
50g (1/4 cup) couscous
Fresh coriander leaves, to serve
Low-fat natural yoghurt, to serve

Method

Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until onion softens. Add the garlic, chilli and cumin and cook, stirring, for 1 minute or until aromatic.
Add the celery, potato and carrot. Cook, stirring, for 2 minutes or until the celery softens. Add the water and tomato. Bring to the boil. Reduce heat to low. Simmer for 15 minutes or until potato is tender.
Add beans and cook for 2 minutes. Add couscous. Set aside for 2-3 minutes or until couscous is tender. Season with pepper. Ladle among serving bowls. Top with coriander and serve with yoghurt.

Good Taste - May 2008, Page 48

Recipe by Chrissy Freer
Source: http://www.taste.com.au/recipes/19591/tomato+couscous+soup

Creamy chocolate mousse

2009-03-23T23:44:00.000+00:00

Ingredients (serves 4)

150g dark chocolate, chopped
1 1/2 cups low-fat vanilla yoghurt
1 tablespoon boiling water
1 teaspoon gelatine powder
300g reduced-fat ricotta cheese
sliced strawberries, to serve

Method

Place chocolate and 1/2 cup yoghurt in a heatproof, microwave-safe bowl. Microwave, uncovered, on low (30%) for 1 to 2 minutes, stirring every 30 seconds with a metal spoon, until chocolate has just melted and mixture is smooth.
Place boiling water in a heatproof cup. Sprinkle with gelatine. Using a fork, stir until dissolved. Allow to cool slightly. Add gelatine mixture to chocolate mixture. Stir to combine.
Using an electric mixer, beat ricotta and remaining yoghurt until creamy. Gradually add chocolate mixture. Beat until smooth.
Divide mixture between 4 ramekins or cups. Refrigerate for 2 hours or until set. Top with strawberries. Serve.

Source: http://www.taste.com.au/recipes/18101/creamy+chocolate+mousse

Recipe by Michelle Lucia

Fat-Free Apple Crisp

2009-03-23T23:25:00.000+00:00

This is a great substitute for apple pie for those watching their calories. Use whole-wheat flour for a healthier dessert.

Ingredients

6 apples, peeled and sliced
4 Tbs. honey
2 tsp. ground cinnamon
2/3 C. rolled oats
1/3 C. flour
2/3 C. packed brown sugar

Directions

Preheat oven to 350 degrees. Spray a 2-qt. baking dish with cooking spray. Prepare the apples and put them in the baking dish. Combine the rest of the ingredients and mix well. Sprinkle over apples and bake 30-35 minutes.

Source: http://www.recipe4living.com/Recipes/Recipe.aspx?id=50758

Sugar Free Strawberry Jiffy Jam

2009-03-23T22:40:00.000+00:00

PREP TIME 5 Min
COOK TIME 15 Min
READY IN 20Min

INGREDIENTS

2 cups strawberries
1 cup cold water
1 (3 ounce) package strawberry flavored gelatin, sugar free

DIRECTIONS

In a large saucepan crush strawberries. Add water and gelatin, mixing well.
Over medium heat bring mixture to boiling, stirring constantly. Reduce heat to low and simmer for 2 minutes.
Pour into jars, allow to cool and then cover. Can be stored in refrigerator for 1 week, or frozen for several weeks.

Source: http://allrecipes.com/Recipe/Sugar-Free-Strawberry-Jiffy-Jam/Detail.aspx

Tomato and garlic bruschetta

2009-03-23T22:26:00.000+00:00

Serving size: Serves 2
Cooking time: Less than 15 minutes

INGREDIENTS

4 slices crusty bread, cut into 2-3 cm thick slices
2 cloves garlic, peeled and halved
2 teaspoons olive oil, warmed
2 medium ripe tomatoes, sliced
1 tablespoon red or white onion, finely diced
A few fresh basil leaves, torn into small pieces

METHOD

Lightly toast bread on both sides under grill or in a hot oven at 200 „aC for 10 minutes each side. Rub both sides of bread with garlic and brush with oil. In a small bowl mix onion and basil. Place slices of tomato on each piece of toast and top with onion and basil mixture. Serves 2.

Source: http://recipefinder.ninemsn.com.au/article.aspx?id=701856

5 ways to create healthy recipes

2009-03-23T20:42:00.000+00:00

Use these techniques to reduce the fat, calories and sodium in your favorite recipes.

You love your grandmother's bread pudding. But her recipe calls for 4 cups of whole milk, 1 stick of butter and 4 eggs — ingredients that raise the calorie count and fat content of this dessert. The solution? Redo the recipe by switching or reducing certain ingredients.

Many recipes can tolerate a healthy renovation without affecting the taste or texture of the food. So whether you're trying to stick to a healthy-eating plan or following a special diet, use these techniques to make your recipes.

1. Reduce the amount of fat, sugar and sodium

With most recipes, you can reduce the amount of fat, sugar and sodium without losing the flavor. By cutting fat and sugar, you also cut calories. How much can you leave out without affecting the flavor and consistency of the food? Apply the following general guidelines:

• Fats For baking goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree. You can also use commercially prepared fruit-based fat replacers found in the baking aisle of your local grocery store.

• Sugar. Reduce the amount of sugar by one-third to one-half. When you use less sugar, add spices such as cinnamon, cloves, allspice and nutmeg or flavorings such as vanilla extract or almond flavoring to enhance the sweetness of the food.

• Sodium. Reduce salt by one-half in baked goods that don't require yeast. For foods that require yeast, don't reduce the amount of salt, which is necessary for leavening. Without salt, the foods may become dense and flat. For most main dishes, salads, soups and other foods, however, you can reduce the salt by one-half or eliminate it completely.

Other ingredients may contain sugar, fat and sodium, and you can decrease them as well. For example, if the recipe calls for 1 cup shredded cheddar cheese, use 1/2 cup instead. Or use less soy sauce than is indicated to decrease the amount of sodium in the food.

2. Make a healthy substitution

Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. For example, use whole-wheat pasta in place of enriched pasta. You'll triple the fiber and reduce the number of calories. Prepare a dessert with fat-free milk instead of whole milk to save 63 calories and almost 8 grams of fat per cup.

3. Delete an ingredient

In some recipes, you can delete an ingredient altogether; likely candidates include items you add out of habit or for appearance, such as frosting, coconut or nuts, which are high in fat and calories. Other possibilities include optional condiments, such as pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which can have large amounts of sodium, sugar, fat and calories.

4. Change the method of preparation

Healthy cooking techniques — such as braising, broiling, grilling and steaming — can capture the flavor and nutrients of your food without adding excessive amounts of fat, oil or sodium. If your recipe calls for frying the ingredients in oil or butter, try baking, broiling or poaching the food instead. If the directions say to baste the meat or vegetables in oil or drippings, use fruit juice, vegetable juice or fat-free vegetable broth instead. Using nonstick pans or spraying pans with nonstick cooking spray will further reduce the amount of fat and calories added to your meals.

5. Change the portion size

No matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. In these cases, reduce the amount of that food you eat. Smaller portions have less fat, calories and sodium and allow you to eat a wider variety of foods during a meal. Eating a variety of foods will ensure that you get all the energy, protein, vitamins, minerals and fiber you need.
Source: http://www.mayoclinic.com/health/healthy-recipes/NU00584

Crockpot Country Chicken

2009-03-23T20:27:00.001+00:00

This is a simple one-pot chicken and vegetable meal that takes minutes to prepare, and can be left cooking away for hours while you're at work or running all-day errands.

Prep Time: 10 minutes

Cook Time: 8 hours,

Ingredients:

1 pound small white potatoes, halved
8 ounces baby carrots (half a 16-ounce bag)
1 medium onion, sliced
2 large ribs celery, sliced
8 ounces sliced mushrooms
1 1/4 pounds skinless, boneless chicken breasts, cut into pieces
2 tsp dried mixed herbs
1 14.5 ounce can crushed tomatoes
1/2 cup fat-free, low-sodium chicken broth

Preparation:

Coat the inside of a 4-5 quart crockpot with nonstick cooking spray. Place vegetables in base of crockpot. Sprinkle with dried herbs. Add chicken pieces, then finish with canned tomatoes and broth. Cook on low for 6-8 hours, until vegetables are tender and chicken is cooked.

If you want to thicken the juices, make a cornstarch slurry of 2 tablespoons of cornstarch to 1/4 cup of broth or water and stir in half an hour before the end.

Serves 6.

Per Serving: Calories 224, Calories form Fat 18, Total Fat 2g (sat 0.3g), Cholesterol 55mg, Sodium 194mg, Carbohydrate 25.5g, Fiber 5.2g, Protein 26g

Source: http://lowfatcooking.about.com/od/crockpotrecipes/r/crockchicken.htm

Optimum Health Foods

2009-03-22T22:18:00.000+00:00

It is a widely accepted idea that some foods do more good to your body than others. In other words, some foods are "healthier" to eat than others. In this article, I set out to examine some of
the natural nutrition sources that experts consider to be exceptionally "healthy" for your body. Remember, you are what you eat!

The Apricot is number one on my list. Apricots contain beta-carotene which helps to prevent free radical damage and gives protection to the eyes. An average sized apricot gives you 17 calories, 0 fats, and 1 gram of fiber. They may be eaten dried or soft.

Next, I'll strongly recommend the mango fruit. Accounting for approximately 50 percent of all tropical fruits produced worldwide, mango is one of the most extensively exploited fruits—for good reasons. A medium sized mango packs 57 mg of vitamin C—almost your entire daily dose. Considered a model "superfruit", it boosts your immune system and helps prevent arthritis.

The average sized cantaloupe contains 177 mg of vitamin C—almost twice your recommended daily dose. Half a melon contains approximately 853 mg of potassium, 97 calories, 1 gram of fat, and 2 grams of fiber. The potassium in the cantaloupe helps to lower blood pressure.

Tomatoes, according to a review published in the "Journal of the National Cancer Institute" has been linked (although by limited evidence) to the prevention of certain types of cancer. One medium sized tomato contains 26 calories, 0 fat and 1 gram of fiber.

In the vegetables category, I'll choose to start with onions. A cup of onions provide 61 calories, 0 fat and 3 grams of fiber. Onions are known to prevent cancer, according to studies. They have been used in Chinese medicine to treat coughs, angina, bacterial infections and breathing problems. The World Health Organization (WHO) supports the use of onions for the treatment of poor appetite and to prevent atherosclerosis. Onion extracts are also recognized by the World Health Organization for providing relief in the treatment of coughs and colds, asthma and bronchitis.

Next in my vegetables list is broccoli. One cup of chopped broccoli contains 25 calories, 0 fats and 3 grams of fiber. Broccoli is rich in a wide array of nutrients with a substantial amount of vitamin C and beta-carotene. Half of the fiber in broccoli is soluble, and half insoluble, helping to meet your needs for both types of fiber. Broccoli belongs to the family of cruciferous vegetables-- which are known for reducing the risk of many types of cancer.
Spinach is recommended for its high calcium and iron content. In addition, spinach is an excellent source of vitamin K, vitamin A, manganese, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorous, zinc, and vitamin E. This vegetable also contains omega-3 fatty acids in a fairly good proportion. The carotenoids in spinach helps fend of macular degeneration, which is a major cause of blindness in elderly people. One cup of spinach provides 7 calories, 0 fats and 1 gram of fiber.

In the "grains, beans and nuts" section, I'll choose to start with "peanuts". Peanuts, and other nuts, can lower your risk of heart disease by 20 percent. One ounce contains 166 calories, 14 grams of fats, and over 2 grams of fiber.

The pinto bean is another highly recommended potassium rich health food. Half cup of pinto beans provides more than 25 percent of your daily folate requirement, which protects you against heart disease. Half a cup gives 103 calories, 1 gram of fats, and 6 grams of fiber.

Skim milk is a great source of vitamin B2, which is important for good vision and, along with vitamin A, could protect against allergies. It also gives calcium and vitamin D. One cup contains 86 calories, 0 fats, and 0 fiber.

In the "seafood" category, the salmon is strongly recommended. Like all cold water fish, salmon is an excellent source of omega-3 fatty acids. Omega-3 fatty acids have been proven to help reduce the risk of cardiac diseases. A 3 ounce portion of salmon contains 127 calories, 4 grams of fats, and 0 fiber. Two other great sources of omega-3 fatty acids in the "seafood" category are mackerel and tuna.
Source: http://www.articlealley.com/article_830963_26.html

Crockpot Lasagna

2009-03-22T21:38:00.000+00:00

This healthy lasagna, made with non-fat mozzarella, lean turkey, and fat-free cottage, is slow-cooked to perfection.

Ingredients

1 lb. of lean ground turkey
1 onion chopped
1/8 tsp. garlic powder
2 15 oz. cans tomato sauce
1 6 oz. can tomato paste
1 1/2 tsp. salt
1 tsp. oregano
1 12 oz. carton of fat-free cottage cheese
1/2 C. grated parmesan cheese
12 oz. lasagna noodles, uncooked
12 oz. shredded non-fat mozzarella cheese

Directions

Brown ground turkey and onions in a skillet. Add garlic powder, tomato sauce, tomato paste, salt and oregano. Cook long enough to get it warm. In a bowl mix the cottage cheese, parmesan cheese and mozzarella cheese. Spoon a layer of meat sauce onto the bottom of the crockpot. Add a double layer of uncooked lasagna noodle (break to fit) and top with cheese mixture (you may have to use a knife to spread it). Repeat layers two more times. Cover and cook on low for 6-8 hours.

Source: http://www.recipe4living.com/Recipes/Recipe.aspx?id=31284

Spicy Garlic Lime Chicken

2009-03-22T21:01:00.001+00:00

Although this recipe looks many ingredients, its cooking is very simple and easy. You just only mix the spice and fry the chicken.

Ingredients

1/8 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon cayenne pepper
1/8 teaspoon paprika
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon dried thyme
1/8 teaspoon dried parsley
4 chicken breasts
1-1/2 teaspoons butter
3/4 teaspoon olive oil
1/2 teaspoon garlic powder
2-1/4 teaspoons lime juice

Directions

1. In a small bowl, mix together salt, black pepper, cayenne, paprika, 1/4 teaspoon garlic powder, onion powder, thyme and parsley. Sprinkle spice mixture generously on both sides of chicken breast.

2. Heat butter and olive oil in a large heavy skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side. Sprinkle with 2 teaspoons garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.

Submitted by: C. Perez

Source: http://allrecipes.com/Recipe/Spicy-Garlic-Lime-Chicken/Detail.aspx

Nutrition Score per serving:

220 calories, 10.7 g fat, 578 mg sodium, 27.7 g. protein, 2.5g. total carb.

Vegetarian Chickpea Burgers

2009-03-22T20:19:00.000+00:00

INGREDIENTS AND DIRECTION

1 cup cooked chickpeas

1 tablespoon vegetable oil

1 finely chopped onion

1 chopped garlic clove

½ teaspoon chili powder

1 teaspoon ground cumin

1 teaspoon ground coriander

2 teaspoons parsley

1 beaten egg

Heat oil in frying pan and cook onions and garlic until soft. Add chili powder, cumin and coriander then cook a few minutes more. Mash chickpeas with potato masher and stir parsley, onion mixture, mashed chickpeas and beaten egg. Form chickpea egg mixture into six individual patties. Preheat oven to 200 degrees F and spray a cookie sheet with non stick spray. Brush each patty with a little vegetable oil and place on tray. Bake veggie burgers for 20 minutes or until cooked through.
Source: http://www.veggievixen.com/Recipe/Vegetarian-Chickpea-Burgers.aspx

Low Fat Peanut Butter Cookie

2009-03-22T19:00:00.000+00:00

Recently, I like to bake cookies. Many recipes need a stick of unsalted butter, sugar and flour. So my cookies have high calories and cholesterol per one serving. I try to find recipe of low fat cookie and here is it.

Ingredients

1 can (14 oz.) low fat sweetened condensed milk

3/4 cup reduced low fat peanut butter

1/4 cup fat free egg substitute or 1 egg

1 teaspoon vanilla extract

2 1/4 cup reduced fat biscuit mix

1/4 cup brown sugar

Directions

Mix the milk, peanut butter, egg substitute and vanilla with a mixer on a low setting until smooth. Add the biscuit mix and blend well. Cover and chill for at least 3 hours.

Preheat your oven to 350. Drop the dough by teaspoonful 2 inches apart on a cookie sheet coated with nonstick spray. Sprinkle with sugar and bake the cookies until lightly browned about 6-8 minutes

Nutrition Score per serving:
45 calories, 1.5 g fat

Source: http://www.allhomemadecookies.com/recipes/healthy/lowfatpeanutbuttercookie.htm

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