Healthy Recipes

Jerk Chicken Casserole

 Ingredients

1 1/4 teaspoons salt

1/2 teaspoon pumpkin pie spice

3/4 teaspoon ground allspice

3/4 teaspoon dried thyme leaves

1/4 teaspoon ground red pepper (cayenne)

  3 boneless skinless chicken breasts, cut in half

1 tablespoon vegetable oil

1 can (15 oz) Progresso® black beans, drained, rinsed

1 large sweet potato (1 lb), peeled, cubed (3 cups)

1/4 cup honey

1/4 cup lime juice

2 teaspoons cornstarch

2 tablespoons sliced green onions (2 medium)

• 1 Heat oven to 375°F. Spray 8-inch square (2-quart) baking dish with cooking spray. In small bowl, mix salt, pumpkin pie spice, allspice, thyme and red pepper. Rub mixture on all sides of chicken. In 12-inch nonstick skillet, heat oil over medium-high heat. Cook chicken in oil 2 to 3 minutes per side, until brown.
• 2 In baking dish, layer beans and sweet potato. Top with browned chicken. In small bowl, mix honey, lime juice and cornstarch; add to skillet. Heat to boiling, stirring constantly. Pour over chicken in baking dish.
• 3 Bake 35 to 45 minutes or until juice of chicken is clear when center of thickest part is cut (180°F) and sweet potatoes are fork tender. Sprinkle with green onions.

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Flaxseed & Wheat Germ Chicken

Here's a skinny secret from guest Caroline: replace traditional breading with this flaxseed and wheat germ crust. Loaded with healthy fats and protein, this dish is the perfect secret for a family dinner.

Ingredients
6 breasts of chicken tenderloins
1 carton of egg beaters
1/2 cup of ground flaxseed
1/2 cup of wheat germ
1 tsp of Cajun seasoning
1 can of non-stick cooking spray
1/2 cup of ground almond meal (optional)
Dry seasonings (garlic, onion powder, chili powder, paprika) to taste

Directions
Preheat oven to 350°F. Spray cookie sheet with non-stick cooking spray. In a small bowl, combine about half of the egg beater carton and cajun seasoning. In a large plastic ziplock bag, combine the mixture of wheat germ, ground flax seed and/or almond meal.

Rinse chicken tenderloins with water and vinegar, pat completely dry; excess water will prevent the chicken from becoming crunchy.

Dip chicken into egg mixture, and put chicken into ziplock bag to shake with crumb mixture. Place pieces of chicken tenderloins on greased metal cookie sheet so that they don’t touch. Spray the top of the chicken with just a little of the cooking spray so that it will crisp.

Bake for 30-45 minutes until the chicken appears to look like real golden fried chicken and chicken juices run clear.

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This sauce tastes great over pasta, fish, or grilled chicken. It can be stored in a tightly sealed container in the refrigerator for up to five days.

Ingredients

• 2 tablespoons olive oil
• 1/2 medium red onion, minced
• 4 cloves garlic, minced
• 14 ounces (1 can) diced tomatoes in juice
• 3 tablespoons dry red wine
• 1/2 teaspoon dried oregano, crumbled
• 1/2 teaspoon dried basil, crumbled
• Coarse salt, to taste

Directions

1. In a medium skillet, heat oil over medium heat. Add onion and garlic; cook, stirring frequently, until softened, about 7 minutes.
2. Stir in tomatoes and juice, wine, oregano, and basil. Simmer 8 minutes or until lightly thickened. Season with salt to taste.
   
   (Makes about 2 cups)
   
   

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   Mexican Refried Bean Dip

   
   

   
   

   

   
   

   Ingredients

   
   

   2 cans fat free refried beans

   one large container of fat free sour cream

   1 pkg low-sodium taco seasoning

   2 cups mexican blend shredded cheese (lowfat)

   1 large can black olives, sliced

   1 large tomato, diced

   2 cups chopped green onion (using only the green part)

   
   

   In a 9x13 glass casserole dish, spread refried beans on bottom. Mix taco seasoning and sour cream in a bowl, then spread over beans. Sprinkle shredded cheese next. Distribute evenly tomato, green onion and black olives. Served chilled with your favorite Tortilla Chips. 

   
   

   This is a party favorite! We never come home with any left. It has everything you need, fiber, protein, veges, calcium.....and it's low fat!!!!

   
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   Chicken Enchiladas
   
   

   

   
   

   Ingredients

   
   

   two cooked & shredded chicken breasts or 4-4.5oz cans of chicken breast

   2 teaspoons cumin

   2 teaspoons garlic powder

   1 teaspoon taco seasoning (low sodium)

   1 chopped red onion

   2 cloves garlic, minced

   3-4oz cans green chiles

   1 28oz can Mexican stewed tomatoes

   12-16 flour tortillas (low carb)

   1.5 cups red enchilada sauce

   2 cups low fat shredded Mexican blend cheese

   garnish (optional): chopped scallions, low fat sour cream

   
   

   Combine chicken, cumin, garlic powder, taco seasoning, onion, garlic, chiles & stewed tomatoes in a large pan and simmer 20-30 minutes, stirring occasionally. Microwave tortillas 30 sec to make more pliable. Coat 9x13 casserole dish with enchilada sauce. Spoon mixture in tortilla and fold over filling. Place seam side down in casserole dish. Top with remaining enchilada sauce and cheese. Bake 15 minutes in a preheated 350 degree oven until cheese melts. Add garnish before serving.

   
   

   I just made these last night.....the filling is delicious just on it's own, so I ate about 1.5 cups of the filling with a dollop of sour cream to save the carbs for another day :) It was delicious and filling!

   
   

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   SKINNY SOUR CREAM ENCHILADAS
   thanks for the recipe Skinny Mom
   
   

   

   
   
   

   INGREDIENTS

   
   

   16 oz fat-free sour cream

   1 can fat free cream of chicken soup

   1 T fresh chopped cilantro

   2.5 cups cooked shredded chicken breast

   1 can Mexican Rotel

   1 cup chopped onions

   8 low carb tortillas

   1 cup shredded Mexican blend cheese

   1 can diced green chiles

   
   

   
   

   DIRECTIONS

   
   

   In a saucepan, mix sour cream, soup and cilantro. Heat til bubbling constantly stirring. Set aside. Combine chicken, onion, rotel and chiles and heat until onions are transparent. Warm the tortillas in microwave 30 sec to make more flexible. Spoon approx 2 T of chicken mixture onto tortilla, top with 1 T cheese and fold. (to see how to fold tortilla check here) Place in a greased 9x13 baking dish. Repeat with the rest of the tortillas. Cover with sour cream mixture and top with remaining cheese. Cook at 350 degrees preheated oven for 25-30 minutes or until cheese is bubbling.

   
   

   Serves 8. Calories 275, Fat 8g, Carbs 30g, Pro 14g
   
   
   

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   Grilled Steak with Green Beans,

   Tomatoes and Chimichurri Sauce

   From Food Network Kitchens

   Prep Time: 10 min

   Inactive Prep Time: 5 min

   Cook Time: 15 min

   Level: Easy

   Serves: 4 servings

   

   Notes

   Stretch your strip steaks, a juicy and delicious cut of beef, by sharing them and serving them alongside a hearty serving of grilled green beans.
   

   Ingredients

   • 3/4 pound green beans, trimmed
   • 1 pint grape tomatoes, halved
   • 1 tablespoon olive oil, plus more for grill grates
   • Kosher salt and freshly ground pepper
   • 2 strip steaks (about 1-inch thick), about 1 1/2 pounds total, trimmed of excess fat and halved
   • Chimichurri sauce, recipe follows

   
   

   Place a double layered piece of heavy-duty foil on a tray or cutting board; fold and gather edge to form a rim. Toss the green beans and tomatoes on foil with 1 tablespoon olive oil; season with salt and pepper.

   
   Preheat a grill to medium. Lightly oil the grill grates and season the steak with salt and pepper. Slide the foil tray onto the grill; cook, tossing occasionally, until the beans char slightly and cook through, about 15 minutes.
   
   Meanwhile, add the steaks to the grill; cook until desired doneness, about 5 minutes per side for medium-rare. Remove steaks to cutting board to rest 5 minutes. Slice, and serve steak and the vegetables with the Chimichurri Sauce.
   
   Copyright 2010 Television Food Network, G.P. All rights reserved
   
   Nutritional analysis per serving of steak and tomatoes
   Calories 451; Total Fat 29g (Sat Fat 11g, Mono Fat 13.4g, Poly Fat 1.54) ; Protein 37g; Carb 9g; Fiber 4g; Cholesterol 94mg; Sodium 217mg

   Chimichurri Sauce:

   • 1/2 small garlic clove
   • 1 tablespoon red-wine vinegar
   • 1/4 cup fresh herbs, such as parsley, mint and cilantro
   • 1 tablespoon extra-virgin olive oil
   • 1 tablespoon water
   • Kosher salt and freshly ground black pepper

   Combine the garlic, vinegar, herbs, olive oil and water in small food processor; pulse until herbs are coarsely chopped. Season with salt and pepper. 

   
   

   
   Calories 33; Total Fat 3.5g (Sat Fat .5g, Mono Fat 2.7g, Poly Fat 0.3g) ; Protein 0g; Carb 0g; Fiber 0g; Cholesterol 0mg; Sodium 120.5mg

   
   
   

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   Ingredients:

   4 (4 ounce) fillets salmon 1/4 cup peanut oil 2 tablespoons soy sauce 2 tablespoons balsamic vinegar 2 tablespoons thinly sliced green onion 1 1/2 teaspoons brown sugar

   1 clove garlic, minced 3/4 teaspoon ground ginger 1/2 teaspoon crushed red pepper flakes 1/2 teaspoon sesame oil 1/8 teaspoon salt

   Directions:

   1.	Whisk together peanut oil, soy sauce, balsamic vinegar, green onions, garlic, brown sugar, ginger, red chile flakes, sesame oil, and salt. Place fish in a glass dish, and pour marinade over all. Cover with plastic wrap, and refrigerate for 4 to 6 hours.
   2.	Preheat barbecue or gas grill.
   3.	Oil the grill rack, and adjust height to 5 inches from coals. Remove salmon from marinade, and place on grill. Grill for 10 minutes per inch of thickness, measured at thickest part, or until fish just flakes when tested with a fork. Turn halfway through cooking.

   
   Serves 4. Amount Per Serving  Calories: 233 | Total Fat: 17.6g | Cholesterol: 44mg
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