Healthy
Recipes For The Health Conscious
Grilled Teriyaki
Salmon
Ingredients:
6 oz. salmon
3 T. teriyaki sauce
1 tsp. grated fresh ginger
1 clove garlic, minced
1/2 lb. crookneck squash, sliced vertically
Instructions: Place salmon in small, shallow pan.
Combine teriyaki sauce, ginger and garlic. Pour over fish. Turn
fish to coat with marinade; cover and chill for at least 30 minutes.
Remove salmon from pan, reserving marinade. Grill uncovered directly
over medium-hot coals for 5 minutes. Using a wide spatula, carefully
flip fish and brush with marinade. Place squash on grill. Cook fish
and squash for 3 to 7 more minutes or until salmon flakes easily
with a fork.
Serves 1
Source: By Evelyn Tribole, R.D., for Lifetimetv.com
Pesto Mozzarella
Sandwich
Ingredients:
2 tsp. pesto sauce
2 slices whole-wheat bread
2 slices (2 oz.) fresh mozzarella cheese
1 slice tomato
2 basil leaves
Instructions: Spread pesto evenly on slices of
bread. Layer cheese, tomato and basil between slices.
Serves 1
Source: By Evelyn Tribole, R.D., for Lifetimetv.com
Mediterranean Angel
Hair Pasta
Ingredients:
1 T. olive oil
2 cloves garlic, chopped
2 T. pine nuts
1 10-oz. package frozen chopped spinach, thawed and drained
1/3 c. sliced kalamata olives
2 c. whole-wheat spaghetti noodles, cooked
1/3 c. crumbled low-fat feta cheese
Instructions: Place olive oil, garlic and nuts
in a medium skillet. Cook and stir over medium-high heat until fragrant,
approximately 1 minute. Add spinach and olives. Cook and stir until
heated through. Remove from heat. Serve over hot noodles and topped
with cheese.
Serves 2
Source: By Evelyn Tribole, R.D., for Lifetimetv.com
Ginger Fruit Bowl
Ingredients:
3 Tbsp. chopped crystallized ginger
3 Tbsp. lemon juice
3 Tbsp. Honey
2 cups cubed cantaloupe
2 cups cubed honeydew melon
3 cups cubed fresh "Golden Delicious" apples
4 cups sliced strawberries
Instructions: In large bowl, combine ginger, lemon
juice and honey. Add cantaloupe, honeydew melon and "Golden
Delicious" and mix gently. Cover and refrigerate at least 8
hours or overnight, stirring once. (Just before serving, stir in
strawberries.)
Chicken Salad Sandwiches
Ingredients:
2 cups leftover chicken
½ tsp salt
½ tsp pepper
2 stalks of celery
¼ medium red bell pepper
¼ small onion
1 small carrot
3 tbsp sweet pickle relish
¾ cup of reduced fat mayonnaise
Green leaf lettuce
Tomato
Whole wheat or rye bread
(For a sweet touch add chopped cranberries.)
Instructions: Shred carrot. Finely chop chicken,
celery, red bell pepper, and onion. Combine in a bowl. Add salt,
pepper, pickle relish, and mayonnaise. Stir until well mixed. Spread
on bread and top with lettuce and tomato on spread.
Note #1: If you don't have any leftover chicken,
simmer a chicken breast in a little chicken broth or white wine
until cooked through. Cool and shred.
Source: SneakyKitchen.com
Caribbean Casserole
Ingredients:
1 medium onion - chopped
1 tbsp oil
15 oz can stewed tomatoes
16 oz can black beans
1 tsp oregano leaves
1 tsp turmeric
1/2 tsp garlic powder
1 1/2 cups instant brown rice
Instructions: Stir onion in hot oil until tender
(do not brown). Add tomatoes, beans (include liquid from both),
oregano, turmeric, and garlic powder. Bring to a boil. Stir in rice
and cover. Reduce heat to simmer for 5 minutes. Remove from heat
and let stand for 5 minutes.
Source: RecipeSource.com
Asparagus with Strawberry
Vinaigrette
Ingredients:
2 1/2 lb Asparagus
2 cups Hulled strawberries
1/4 cup Strawberry vinegar
DRESSING:
1 tbsp Walnut oil
1/2 cup Peanut oil
1 1/2 tsp Honey
Instructions: Trim asparagus and cut each stalk
in thirds. Steam until tender but still crisp. (Thin young stalks
took 5 minutes.) Plunge in ice water; drain. Wash strawberries,
then hull. Cut strawberries in half; combine with asparagus.
Source: RecipeSource.com
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