Healthy Bytes

Healthy Bytes Ep. 9 - HB Frittata

healthybytestv@gmail.com (HealthyBytes.tv) — Thu, 21 Apr 2011 02:29:00 +0000

HB Frittata

Show Notes:

Updated Intro
New format
Tech Timeout: Cell phone video chat
Qik, FaceTime, Tango, Fring

Special Thanks to

Karl - twitter.com/karl_grz
Classholes.com

Episode 9 Recipe

healthybytestv@gmail.com (HealthyBytes.tv) — Tue, 19 Apr 2011 02:18:00 +0000

HB Frittata

Ingredients:

1 cup broccoli florets
1/3 cup diced green onions, diced (as a topping with the cheese)
3/4 small sweet red pepper, sliced
1.5 cup baby spinach leaves
1/3 teaspoon coarse sea salt or no salt at all
1/3 teaspoon minced garlic
Pepper
1 tablespoon olive oil
10-12 egg whites, beaten
1 tablespoon grated Parmesan cheese (lowfat if possible)

Directions

In a 12-in. ovenproof skillet, saute the Broccoli, red pepper, green pepper, salt, garlic and pepper in oil until vegetables are tender. Beat egg whites until foamy; pour into skillet. Cook for 3 minutes over medium-low heat or until puffed and lightly browned on bottom. Top with green onions and sprinkle with cheese.
Bake, uncovered, at 375° for 8-10 minutes or until egg whites are set. Loosen edges and bottom of frittata with a rubber spatula. Invert onto a serving plate; cut into three wedges. Serve immediately.

Makes 3 servings.

Healthy Bytes Ep.8 - Eggplant Sandwich & Homemade Potato Chips

healthybytestv@gmail.com (HealthyBytes.tv) — Sun, 30 Jan 2011 16:05:00 +0000

Eggplant Sandwich & Homemade Potato Chips

Show Notes:

Updated Intro
New format
Tech Timeout: Google CR-48 Chrome OS Notebook
Google CR-48: would you buy one?
First Eggplant tasting
Blooper Clip

Special Thanks to

Karl - twitter.com/karl_grz
Classholes.com

Episode 8 Recipe

healthybytestv@gmail.com (HealthyBytes.tv) — Sun, 30 Jan 2011 01:56:00 +0000

Eggplant Sandwich & Baked Potato Chips

Ingredients:

1 Eggplant
1 Avocado
1 small Red Onion
1 Tomato
Coarse Sea Salt
Pepper
Extra Virgin Olive Oil
2 Yukon Gold potatoes
Bread (type tbd, maybe focaccia of some kind)
Red Wine Vinegar

Directions:
Sandwich

Preheat oven to 350 degrees
Wash and slice eggplant into approx ¼ to ½ inch thick slices
Lightly brush each slice with olive oil and place on cookie sheet
Lightly season with salt and pepper
Bake for approx 10 mins on each side
Once done, broil on one side for 1 to 2 mins
Place eggplant slice (or two) on bottom bread
Top with tomato slice, red onion, approx 1 teaspoon red wine vinegar and thin avocado slices.
Apply top bread and cut in half

Baked Potato Chips

Wash and slice potatoes desired thickness ( ⅛ to ¼ inch)
Place slices in cold water to soak for at least 10 mins
Remove from water and pat dry
Spray baking sheet and place slices in a single layer
Place in oven @ 350 degrees for approx 25 to 35 mins or until cooked to desired crunchiness (broil for a short time for crunchier chips)

Healthy Bytes Ep.7 - Asparagus Chicken Rollups

healthybytestv@gmail.com (HealthyBytes.tv) — Sun, 05 Dec 2010 03:40:00 +0000

Asparagus Chicken Rollups w/ Baked Cauliflower

Episode 7 Recipe

healthybytestv@gmail.com (HealthyBytes.tv) — Sun, 05 Dec 2010 03:39:00 +0000

Asparagus Chicken Rollups w/ Baked Cauliflower

Ingredients:

Bonless Chicken Breast
Asparagus
Parmesan-Reggiano Cheese
1 Large Lemon
Cauliflower (purple if possible)
Coarse Sea Salt
Pepper
Garlic Powder
Extra Virgin Olive Oil

Directions:
Chicken

Flatten chicken breasts to 1/4 to 1/2 inch in thickness by pounding between two layers of plastic wrap
Season with Garlic powder and pepper
Boil asparagus for 2 mins
Place 4 to 7 pieces of asparagus on each chicken breast
Wrap chicken around asparagus and tie with butcher’s twine
Pan sear on each side seam side down first
Preheat oven to 350
Top with fresh lemon juice then place in oven seam side down
Bake for 20 mins

Cauliflower

1 head of puple cauliflower
Remove all leaves
Cut in small florets
Lightly coat baking dish with olive oil
Place florets in baking dish
Drizzle 1 tbs of olive oil over cauliflower
Add 1/2 teaspoon of pepper
Add 1 teaspoon of sea salt
Mix in baking dish
Bake til fork tender
Grate fresh parmesan-reggiano over the top and bake til melted

Healthy Bytes Ep. 6 - Fresco Chicken Tacos

healthybytestv@gmail.com (HealthyBytes.tv) — Sun, 06 Jun 2010 05:30:00 +0000

Fresco Chicken Tacos

Episode 6 Recipe - Fresco Chicken Tacos

healthybytestv@gmail.com (HealthyBytes.tv) — Sat, 05 Jun 2010 01:34:00 +0000

Fresco Chicken Tacos ... and Beer

Fresco Salsa (goes on top of tacos)

1 cup frozen Corn
2 cups chopped tomatoes
1 tablespoon chopped Parsley
2 tablespoons chopped Cilantro
1 Avocado chopped
3 tablespoons Lime juice
1/4 cup chopped Onion
2 tablespoons olive oil

Chicken breast
Salt Free Mrs. Dash Fiesta Lime seasoning

Olive Oil
Corn Tortillas

Prep instructinos:
1. Coat one side of chicken breast with olive oil and seasoning.
2. Place on grill/pan/foreman seasoning side down.
3. Brush olive oil and more seasoning on top.
4. Cook throughly flipping once half way through.

Salsa Prep instructions:
1. Place all ingredients except Avocado in a bowl.
2. Mix throughly.
3. Chop avocado into cubes.
4. Carefully mix in avocado cubes being careful not to smash the cubes.

Prepare tacos by placing chicken in corn tortillas and top with salsa.

Low Calorie Beers:

Coors Light

Michelob Ultra

Red Stripe Light

Preperation:

1. Place beer in fridge.

2. Wait until beers reach optimum tempurature (for Coors Light wait until mountains on cold activated bottle turns blue)

3. Remove from Fridge.

4. Drink Beers.

Healthy Bytes Ep.5 NanaBerry Pancakes

healthybytestv@gmail.com (HealthyBytes.tv) — Sun, 07 Mar 2010 08:11:00 +0000

NanaBerry Pancakes

Episode 5 Recipe

healthybytestv@gmail.com (HealthyBytes.tv) — Thu, 04 Mar 2010 03:25:00 +0000

NanaBerry Pancakes w/ Applesauce topping

Ingredients

1 cup Aunt Jemima whole wheat pancake and waffle mix

1 cup fat free skim milk

1 tbsp. vegetable oil2 Egg Whites (or equivalent egg white substitute)

1 scoop (14g. or 1 tbsp) vanilla protein powder

1/2 cup chopped or sliced berry of your choice

1/2 cup copped bananas

2 tablespoons fiber supplement

Mix It:
1) Stir together pancake/waffle mix, milk, vegetable oil, eggs, protein, and fiber in a large bowl to form batter.

2) Add bananas and fold into batter

Applesauce Topping Ingredients:

2 cups applesauce (regular or chunky)
1 tsp cinnamon1/2 tsp nutmeg

Make It:
1) Mix all ingredients together in a large microwave safe bowl

The Preparation
1) Preheat skillet to medium heat and spray with non-stick cooking spray.

2) Pour pancake batter to desired size.

3) Flip pancakes only once when bottoms are golden brown and bubbles start to form on the top.

4) Heat applesauce topping in microwave for 1 to 2 minutes at high heat.

5) Once pancakes are golden brown on both sides, remove from skillet.

6) Top pancakes with berry of your choice (we chose strawberries) then top it all off with the warm applesauce topping.

Healthy Bytes Ep.4

healthybytestv@gmail.com (HealthyBytes.tv) — Thu, 31 Dec 2009 19:42:00 +0000

Homemade Healthy Pizza Pi

Music provided by Killer Me Killer You.
Check out their MySpace page.

Episode 4 Recipe

healthybytestv@gmail.com (HealthyBytes.tv) — Thu, 31 Dec 2009 03:28:00 +0000

Homemade Healthy Pizza

The Crust
2 1/2 cups whole-wheat flour
1/2 tbsp honey
1 tsp salt
1/2 tsp instant yeast
1 tbsp olive oil
3/4 cup room-temp water
Make It:
1) Stir together all ingredients in a large bowl to form dough.
2) With damp hands, work dough into a coarse ball. Let rest 5 minutes; divide dough in half, form into smaller balls, and rub each with olive oil.
3) Place each ball into a ziplock bag. Let sit for 15 minutes, then toss them into the fridge.

The Sauce
Ingredients:
1 (28 oz) can crushed tomatoes
1/2 tsp freshly ground black pepper
1 tsp dried basil or 2 tbsp minced fresh basil
1 tsp dried oregano or 1 tbsp minced fresh oregano
1 tbsp granulated garlic powder or 5 cloves fresh garlic, minced or pressed
2 tbsp red-wine vinegar or fresh lemon juice
1 tsp salt
Make It:
1) Mix all ingredients together in a large bowl, mashing tomato pieces as small as possible while you stir.
2) Apply sauce to pizza as needed.

The Preparation
Shape It:
1) Dust hands with flour.
2) Stretch dough by hand into a pizza shape, or flatten it with a rolling pin.
Bake It:
1) Dust an inverted metal cookie sheet with flour; place shaped dough on top.
2) Add toppings.
Veggie
Onions
Green Peppers
Mushrooms
Meat
Turkey Pepperoni
Turkey Bacon
3) Add Cheese
4) Bake for 10 minutes at 500 degrees or until the crust is crisp.

Healthy Bytes Ep. 3

healthybytestv@gmail.com (HealthyBytes.tv) — Mon, 07 Sep 2009 11:48:00 +0000

Shish-Ke-Burgers

Music provided by Killer Me Killer You.
Check out their MySpace page.

Episode 3 Recipe

healthybytestv@gmail.com (HealthyBytes.tv) — Mon, 07 Sep 2009 00:16:00 +0000

Shish-Ke-Burgers

Ingredients (all ingredients added to taste):

BBQ Pineapple Shish-Ke-Burger

1. Extra Lean Jennie-O Ground Turkey Breast

2. Fresh Pineapple

3. Old Fashioned Oats (dry oatmeal)

4. Kraft Free Zesty Italian dressing

5. Pepper

6. Garlic Powder

7. Liquid Egg Whites

8. Mini Wheat Slider Buns

9. Turkey Bacon

10. Sweet Baby Rays BBQ sauce

11. Grape Tomatos

Mexi-Burger Shish-Ke-Burger

1. Extra Lean Jennie-O Ground Turkey Breast

2. Old Fashioned Oats (dry oatmeal)

3. Diced Jalapeños

4. Crushed Red Pepper

5. Pepper

6. Liquid Egg Whites

7. Mini Wheat Slider Buns

8. Pepper Jack Cheese

9. Orange Bell Pepper

10. Dave's Insanity Sauce

11. Grape Tomato

Instructions (bbq pineapple):

1. In a mixing bowl add Jennie-O Extra Lean Turkey Breast, oatmeal, Kraft Free Zesty Italian dressing, pepper, and egg whites and mix.

2. Shape and press patties about to desired thickness (about 3 inches in diameter).

3. Place on grill and cook thoroughly

4. Brush a glaze of bbq sauce on each side.

5. Place strips of turkey bacon on grill and cook thoroughly.

6. Assemble 2 to 3 burgers per skewer (from top to bottom - Tomato, Bun, pineapple, Turkey Patty, Turkey Bacon, Bun).

7. Place assembled skewers back on grill for a slight toasting rotating periodically.

Instructions (mexi-burger):

1. In a mixing bowl add Jennie-O Extra Lean Turkey Breast, oatmeal, pepper, crushed red pepper, diced jalapeños, and egg whites and mix.

2. Shape and press patties about to desired thickness and about 3 inches in diameter.

3. Place on grill and cook thoroughly

4. Brush a glaze of Dave's Insanity sauce on each side

5. Assemble 2 to 3 burgers per skewer (from top to bottom - Tomato, Bun,Pepper Jack, turkey patty, Pepper Jack, onion, Orange Bell Pepper, Bun)

6. Place assembled skewers back on grill for a slight toasting rotating periodically.

Episode 2 Recipe

healthybytestv@gmail.com (HealthyBytes.tv) — Tue, 30 Jun 2009 02:08:00 +0000

Chili Stuffed Shells in a
Chipotle Cheese Sauce

Turkey Chili
Ingredients
1.25 lb. ground turkey
1 - 15oz can of diced tomatoes
1/2 can light red kidney beans
1/2 can black beans
~~2 cans of Tomato Sauce~~ Ketchup
White onions to taste
Daves insanity sauce (or other hot sauce of your choice)

Directions
Brown the ground turkey and drain off any fat
Add all ingredients and mix
Let chili simmer on medium-low heat for 1 hour (the longer you let it simmer the better the flavors will join)

Why Black and Kidney beans? (http://www.sixwise.com/newsletters/06/12/13/what-is-the-healthiest-of-all-beans.htm)
Black Beans: Also referred to as turtle beans, black beans are loaded with antioxidants and fiber, and are an excellent source of high-quality protein.

Kidney Beans: Along with lots of fiber and protein, kidney beans are an excellent source of the trace mineral, molybdenum. This mineral helps detoxify sulfites, a type of preservative added to many foods (and to which many people are sensitive), from the body.

Chili seasoning Mix
1 tbsp unbleached flour -- or: all-purpose
1 1/2 tsp chili powder
1 tsp seasoned salt
1/2 tsp crushed dried red pepper
1/2 tsp minced garlic
1/2 tsp sugar
1/2 tsp ground cumin

Chipotle Cheese sauce
Ingredients:
2 tbsp vegetable oil
1 cup chopped white onions
1 tsp minced garlic
2 tbsp all-purpose flour
1/8 teaspoon cayenne, or to taste
1 (14-ounce) can diced tomatoes, juices and all
1 tablespoon minced canned chipotle chiles in adobo sauce
1 cup low fat milk
1 cup grated Colby cheese
1 cup grated Cheddar cheese
1 cup grated Pepper Jack cheese

Directions
In a large pot, heat the oil over medium heat. Add the onions and cook, stirring, until very soft, 6 minutes. Add the garlic and cook until aromatic, 30 seconds. Add the flour and stir for 2 minutes. Add the cayenne, tomatoes and chipotle and cook, stirring, for 1 minute. Slowly add the milk/cream mixture and stir until thick, 2 to 3 minutes. Add the cheeses in batches, stirring, until melted and well incorporated. Season with salt and serve warm. Do not allow the sauce to boil or the cheese will separate and become grainy.Remove from the heat and adjust the seasoning, if necessary.

Final Preperation:
Boil Large Shells
Stuff desired amount of chili into each shell and place in casserole dish
Pour desired amount of chipotle cheese sauce over shells and bake at 350 degrees for approx 10 to 15 minutes

Healthy Bytes Ep. 2

healthybytestv@gmail.com (HealthyBytes.tv) — Fri, 26 Jun 2009 01:13:00 +0000

Chili Stuffed Shells in a Chipotle Cheese Sauce

Episode 1 Recipe

healthybytestv@gmail.com (HealthyBytes.tv) — Fri, 08 May 2009 04:04:00 +0000

Honey-Almond Chicken Wrap and Sweet Potato Fries

Chicken Wrap

Ingredients:

3 or 4 boneless skinless chicken tenderloins

2 tbsp honey

2 oz whole natural almonds (or pre finely chopped)

Lettuce shreds

1 tomato

Sprouts

Catalina free dressing (2 tablespoons)

Two Flatout Healthy Grain Multi-Grain wraps

Makes two wraps.

Heat Foreman grill to High.
Add chicken, honey, and chopped almonds to gallon sized Ziploc bag and shake thoroughly.
Place the honey-almond chicken on the Foreman grill and cook thoroughly (about 4 to 6 minutes)
Prepare remainder of ingredients by chopping thin long slices of lettuce ( or use pre shredded lettuce)
Cut thin slices of tomato
Once chicken is cooked, chop into cubes.
Spread 1 tablespoon of catalina free dressing per wrap.
Place chicken (approx 1 to 2 tenderloins), lettuce, tomato, and sprouts to wrap and roll burrito style.
Cut in half and serve.

SWEET POTATO FRIES

Ingredients:

2 Large or 3 small Sweet potatoes

Canola Oil (low in saturated fat and high in monounsaturated and polyunsaturated fat) http://www.fatfreekitchen.com/cholesterol/cookingoil.html

Favorite seasoning (possibly taco seasoning, cayenne pepper, garlic powder, cajun seasoning, or sea rock salt)

Preheat oven to 400F
Cut sweet potatos into fries about 1/4 to 1/2 inch thick
Place in Ziplock bag and drizzle with about 2 tablespoons of canola oil.
Add seasoning, close bag and shake until all fires have an even coat.
Place on baking sheet.
Bake for approx 20 mins @ 400 F, then turn fries over and cook for approx 15 to 20 mins at 425 F

Healthy Bytes Ep. 1

healthybytestv@gmail.com (HealthyBytes.tv) — Sun, 03 May 2009 16:29:00 +0000

Honey Almond Chicken and Sweet Potato Fries