Healthy Recipes
Everybody loves to eat but the thing is that what they eat is terrible for them. So here are a few great tasting meals that anybody can make in a flash that are also great for you!
Chipotle-Orange Grilled Chicken
Ingredients
2 tablespoons orange-juice concentrate, thawed
1 tablespoon finely chopped chipotle peppers in adobo sauce
1 tablespoon balsamic vinegar
2 teaspoons unsulfured molasses
1 teaspoon Dijon mustard
1 pound boneless, skinless chicken breasts, trimmed
Salt to taste
Cooking Instructions
Preheat grill or broiler.
Whisk together orange-juice concentrate, chipotle pepper, vinegar, molasses and mustard in a small bowl.
Lightly oil the grill or broiler rack. Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer.
Nutritional Facts
Calories: 150 Fat: 3 g Cholesterol: 63 mg Carbohydrates: 7 g Added Sugar: 2 g Protein: 23 g
2 tablespoons orange-juice concentrate, thawed
1 tablespoon finely chopped chipotle peppers in adobo sauce
1 tablespoon balsamic vinegar
2 teaspoons unsulfured molasses
1 teaspoon Dijon mustard
1 pound boneless, skinless chicken breasts, trimmed
Salt to taste
Cooking Instructions
Preheat grill or broiler.
Whisk together orange-juice concentrate, chipotle pepper, vinegar, molasses and mustard in a small bowl.
Lightly oil the grill or broiler rack. Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer.
Nutritional Facts
Calories: 150 Fat: 3 g Cholesterol: 63 mg Carbohydrates: 7 g Added Sugar: 2 g Protein: 23 g
Asian Chicken Burgers
Ingredients
Preheat the oven to 375 degrees F. Mist a baking sheet with cooking spray. Grate the carrot and 1/2 onion into a large bowl. Add the chicken, panko, 2 tablespoons hoisin sauce, the ginger, 3 teaspoons soy sauce and 1 teaspoon sambal oelek and mix until combined. Shape the chicken mixture into 4 patties and place on the prepared baking sheet. Bake until cooked through, about 20 minutes. Meanwhile, thinly slice the remaining 1/2 onion. Toss with the mushrooms, sesame oil, lime juice and the remaining 1 teaspoon soy sauce in a bowl. Mix the remaining 2 tablespoons hoisin sauce and 2 teaspoons sambal oelek with 1 tablespoon water in another bowl. Warm the hamburger buns in the oven. Serve the burgers on the buns with a drizzle of the hoisin-sambal sauce and some of the mushroom mixture.
Nutritional Facts:
Per serving: Calories 360; Fat 14 g (Saturated 3 g); Cholesterol 75 mg; Sodium 1,143 mg; Carbohydrate 40 g; Fiber 4 g; Protein 24 g
- Cooking spray
- 1 small carrot
- 1 small red onion, halved
- 1 pound ground chicken
- 1/4 cup panko (Japanese breadcrumbs)
- 1/4 cup hoisin sauce
- 1 tablespoon grated peeled ginger
- 4 teaspoons low-sodium soy sauce
- 3 teaspoons hot Asian chili sauce, such as sambal oelek
- 8 ounces white mushrooms, thinly sliced
- 2 teaspoons toasted sesame oil
- Juice of 1 lime
- 4 whole-wheat sesame hamburger buns
Preheat the oven to 375 degrees F. Mist a baking sheet with cooking spray. Grate the carrot and 1/2 onion into a large bowl. Add the chicken, panko, 2 tablespoons hoisin sauce, the ginger, 3 teaspoons soy sauce and 1 teaspoon sambal oelek and mix until combined. Shape the chicken mixture into 4 patties and place on the prepared baking sheet. Bake until cooked through, about 20 minutes. Meanwhile, thinly slice the remaining 1/2 onion. Toss with the mushrooms, sesame oil, lime juice and the remaining 1 teaspoon soy sauce in a bowl. Mix the remaining 2 tablespoons hoisin sauce and 2 teaspoons sambal oelek with 1 tablespoon water in another bowl. Warm the hamburger buns in the oven. Serve the burgers on the buns with a drizzle of the hoisin-sambal sauce and some of the mushroom mixture.
Nutritional Facts:
Per serving: Calories 360; Fat 14 g (Saturated 3 g); Cholesterol 75 mg; Sodium 1,143 mg; Carbohydrate 40 g; Fiber 4 g; Protein 24 g
Beef and Broccoli Stir-Fry
Ingredients
Step 1:
Cook and drain spaghetti as directed on package, omitting salt; cover to keep warm.
Step 2:
Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Add beef; cook and stir 1 to 2 minutes until beef is no longer pink; remove from pan.
Step 3: Add bell pepper and onion to skillet; cook and stir 1 minute. Add broccoli; cook and stir 1 minute longer. Stir in water and crushed red pepper. Reduce heat to low; cover and cook 3 to 4 minutes or until broccoli is crisp-tender.
Step 4:In small cup, mix teriyaki sauce and cornstarch. Stir teriyaki sauce and beef into broccoli mixture in skillet. Cook and stir over high heat until sauce is thickened and heated through. Toss broccoli mixture with spaghetti. Garnish with green onions.
Nutrition Information:
1 Serving (1 Serving) Calories 360 (Calories from Fat 45), Total Fat 5g (Saturated Fat 1 1/2g, Trans Fat 0g), Cholesterol 60mg; Sodium 480mg;
Total Carbohydrate 44g (Dietary Fiber 6g, Sugars 9g), Protein 34g; Percent Daily Value*: Vitamin A 30 %; Vitamin C 70 %; Calcium 4 %; Iron 20 %; Exchanges: 2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 3 Very Lean Meat;
0 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices: 3;
*Percent Daily Values are based on a 2,000 calorie diet.
- 6 oz uncooked whole wheat spaghetti
- 1 teaspoon canola or vegetable oil
- 3/4 lb boneless beef top sirloin steak, trimmed of fat, cut into 1/8-inch slices
- 1 large red, yellow or orange bell pepper, cut into 1-inch pieces
- 1 small onion, cut into 1/4-inch wedges
- 1 bag (10 oz) frozen organic broccoli florets
- 1/3 cup water
- 1/4 teaspoon crushed red pepper flakes
- 1/3 cup reduced-sodium teriyaki sauce
- 2 teaspoons cornstarch
- 2 tablespoons chopped green onions (2 medium)
Step 1:
Cook and drain spaghetti as directed on package, omitting salt; cover to keep warm.
Step 2:
Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Add beef; cook and stir 1 to 2 minutes until beef is no longer pink; remove from pan.
Step 3: Add bell pepper and onion to skillet; cook and stir 1 minute. Add broccoli; cook and stir 1 minute longer. Stir in water and crushed red pepper. Reduce heat to low; cover and cook 3 to 4 minutes or until broccoli is crisp-tender.
Step 4:In small cup, mix teriyaki sauce and cornstarch. Stir teriyaki sauce and beef into broccoli mixture in skillet. Cook and stir over high heat until sauce is thickened and heated through. Toss broccoli mixture with spaghetti. Garnish with green onions.
Nutrition Information:
1 Serving (1 Serving) Calories 360 (Calories from Fat 45), Total Fat 5g (Saturated Fat 1 1/2g, Trans Fat 0g), Cholesterol 60mg; Sodium 480mg;
Total Carbohydrate 44g (Dietary Fiber 6g, Sugars 9g), Protein 34g; Percent Daily Value*: Vitamin A 30 %; Vitamin C 70 %; Calcium 4 %; Iron 20 %; Exchanges: 2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 3 Very Lean Meat;
0 Lean Meat; 0 High-Fat Meat; 1/2 Fat; Carbohydrate Choices: 3;
*Percent Daily Values are based on a 2,000 calorie diet.
Cajun Oven-Fried Chicken and Roasted Vegetables
Ingredients
Chicken
1 1/2cups corn flakes cereal
1 egg white
1 teaspoon water
6 boneless skinless chicken breasts (about 1 1/2 lb)
1 teaspoon Cajun seasoning
Roasted Vegetables
2 medium red, orange and/or yellow bell peppers, cut into 1/2-inch-wide strips
1 medium sweet onion (Maui, Texas Sweet or Walla Walla), cut into thin wedges
4 cups whole green beans
1 tablespoon olive oil
1 teaspoon Cajun seasoning
1/4teaspoon salt
Directions
Nutritional Information
Nutrition Information: 1 Serving (1 Serving) Calories 220 (Calories from Fat 60), Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g), Cholesterol 70mg; Sodium 410mg; Total Carbohydrate 14g (Dietary Fiber 3g, Sugars 5g), Protein 27g; Percent Daily Value*: Vitamin A 35 %; Vitamin C 70 %; Calcium 4 %; Iron 20 %; Exchanges: 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk;
1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat; Carbohydrate Choices: 1;
*Percent Daily Values are based on a 2,000 calorie diet.
Chicken
1 1/2cups corn flakes cereal
1 egg white
1 teaspoon water
6 boneless skinless chicken breasts (about 1 1/2 lb)
1 teaspoon Cajun seasoning
Roasted Vegetables
2 medium red, orange and/or yellow bell peppers, cut into 1/2-inch-wide strips
1 medium sweet onion (Maui, Texas Sweet or Walla Walla), cut into thin wedges
4 cups whole green beans
1 tablespoon olive oil
1 teaspoon Cajun seasoning
1/4teaspoon salt
Directions
- Step 1: Heat oven to 450°F. Line 13x9-inch pan with foil; spray with cooking spray. Spray another 13x9-inch pan with cooking spray.
- Step 2: Place cereal in plastic bag or between sheets of waxed paper; crush with rolling pin. Place crushed cereal in small bowl. In another small bowl, beat egg white and water with fork until frothy.
- Step 3: Dip chicken breasts into egg white mixture; sprinkle with 1 teaspoon Cajun seasoning. Roll chicken in cereal to coat; place in foil-lined pan. In second pan, toss roasted vegetable ingredients to coat.
- Step 4: Place both pans in oven; bake 18 to 23 minutes, stirring vegetables once halfway through baking time, until juice of chicken is clear when center of thickest part is cut (170°F) and vegetables are crisp-tender.
Nutritional Information
Nutrition Information: 1 Serving (1 Serving) Calories 220 (Calories from Fat 60), Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g), Cholesterol 70mg; Sodium 410mg; Total Carbohydrate 14g (Dietary Fiber 3g, Sugars 5g), Protein 27g; Percent Daily Value*: Vitamin A 35 %; Vitamin C 70 %; Calcium 4 %; Iron 20 %; Exchanges: 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk;
1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat; Carbohydrate Choices: 1;
*Percent Daily Values are based on a 2,000 calorie diet.
Philly Cheese Steak Sandwich
Ingredients
1/2 green pepper, thinly sliced
1/2 small onion, thinly sliced
6 ounces lean roast beef, shaved
2 whole-wheat buns
1/4 cup cheddar cheese, shredded
Directions
Preheat the oven to 350 F. Lightly coat a baking pan with cooking spray. Spray a frying pan with cooking spray. Over medium heat, saute the peppers and onions until they soften, 3 to 5 minutes. Add the roast beef and saute for an additional 2 to 3 minutes. Place 1/2 of the roast beef mixture on each bun. Place in the prepared baking dish. Top each bun with 2 tablespoons of the cheese. Bake until the cheese has melted, 2 to 4 minutes.
Nutritional Information
Serving size: 1 sandwich Calories 354 Sodium 262mg Total fat 11 g Total carbohydrate34 g Saturated fat4 g Dietary fiber 6 g Monounsaturated fat 3g Protein 33g Cholesterol 73 mg
1/2 green pepper, thinly sliced
1/2 small onion, thinly sliced
6 ounces lean roast beef, shaved
2 whole-wheat buns
1/4 cup cheddar cheese, shredded
Directions
Preheat the oven to 350 F. Lightly coat a baking pan with cooking spray. Spray a frying pan with cooking spray. Over medium heat, saute the peppers and onions until they soften, 3 to 5 minutes. Add the roast beef and saute for an additional 2 to 3 minutes. Place 1/2 of the roast beef mixture on each bun. Place in the prepared baking dish. Top each bun with 2 tablespoons of the cheese. Bake until the cheese has melted, 2 to 4 minutes.
Nutritional Information
Serving size: 1 sandwich Calories 354 Sodium 262mg Total fat 11 g Total carbohydrate34 g Saturated fat4 g Dietary fiber 6 g Monounsaturated fat 3g Protein 33g Cholesterol 73 mg
Baked Mozzarella Bites
Ingredients
1/3 cup panko (Japanese breadcrumbs)
3 (1-ounce) sticks part-skim mozzarella string cheese
3 tablespoons egg substitute
Cooking spray
1/4 cup lower-sodium marinara sauce
Directions
1. Preheat oven to 425°.
2. Heat a medium skillet over medium heat. Add 1/3 cup panko to pan, and cook for 2 minutes or until toasted, stirring frequently. Remove from heat, and place the panko in a shallow dish.
3. Cut mozzarella sticks into 1-inch pieces. Working with one piece at a time, dip cheese in egg substitute; dredge in panko. Place cheese on a baking sheet coated with cooking spray. Bake at 425° for 3 minutes or until the cheese is softened and thoroughly heated.
4. Pour the marinara sauce into a microwave-safe bowl. Microwave at HIGH 1 minute or until thoroughly heated, stirring after 30 seconds. Serve with mozzarella pieces.
1/3 cup panko (Japanese breadcrumbs)
3 (1-ounce) sticks part-skim mozzarella string cheese
3 tablespoons egg substitute
Cooking spray
1/4 cup lower-sodium marinara sauce
Directions
1. Preheat oven to 425°.
2. Heat a medium skillet over medium heat. Add 1/3 cup panko to pan, and cook for 2 minutes or until toasted, stirring frequently. Remove from heat, and place the panko in a shallow dish.
3. Cut mozzarella sticks into 1-inch pieces. Working with one piece at a time, dip cheese in egg substitute; dredge in panko. Place cheese on a baking sheet coated with cooking spray. Bake at 425° for 3 minutes or until the cheese is softened and thoroughly heated.
4. Pour the marinara sauce into a microwave-safe bowl. Microwave at HIGH 1 minute or until thoroughly heated, stirring after 30 seconds. Serve with mozzarella pieces.