Healthy AND tasty recipes

[One Hot Mama]

I was looking for another thread on recipes, but couldn't find it, so I started this one.

Since we here in NDN country have so many health-related problems such as diabetes, heart disease, obesity, and other problems caused by what we eat-or don't eat- maybe we can post a list of recipes for healthier meals. Or share some traditional recipes which are nutritionally sound for main course, sides, desserts, snacks, etc.

Here's one from the paper which I tried. It is easy to make, the ingredients are inexpensive, and it is mighty tasty.

Mexican Bake

1 1/2 cups cooked rice, preferably brown

1 lb skinless, boneless chicken breast, cut into bite-size pieces.
I used chicked thighs. Can also use turkey or rabbit.

2 14.5 oz cans no-salt-added tomatoes, diced or crushed.

15 oz can no-salt-added black beans rinsed and drained, or 1/12
cup home-cooked, unsalted beans.

1 cup frozen yellow corn kernals

1 cup each chopped red and green bell pepper

1 tbsp each chili powder and cumin

4 garlic cloves, crushed

1 cup shredded, reduced-fat Monterey Jack cheese

1/4 cup jalapeno slices

Preheat oven to 400 degrees. Coat shallow 3-quart casserole with non-stick spray, olive oil, or canola oil. spread rice in bottom of casserole. Top with chicken. In a seperate bowl combine tomatoes, beans, corn, peppers, seasonings, and garlic: pour over chicken. Top with cheese and jalapeno. Bake 45 minutes.
Serve with salad, or roll up in whole wheat tortillas.

Makes 6 1-1/2 cup servings. Nutritional info per serving:
304 calories, 38g carbohydrates(tortillas not included), 31 g protein, 5.5 g fat(2.4g saturated), 7g fiber, 227mg sodium.

[wyo_rose]

That sounds good, but rice isn't good for my blood sugar.

Here's a tasty treat I'm eating right now. Still working on a healthy frybread to go with it. :p Just need me some wheat protein isolate and fry it up in unprocessed coconut oil. Yu-um!

Green Chili - (the tomatoey kind)

Take about a pound of boneless pork, brown it and boil the heck out of it with a little salt for 2 hours. Then take it out and shred it.
Just cutting it up usually shreds it enough at this point.

Meanwhile about an hour before the pork is done, saute 1 medium chopped onion and a couple chopped jalapenos (minus the seeds). You can omit the jalapenos if you don't want it to be too hot, but that's where the 'tasty' comes in.

Add 3 cans worth of green chilies. I usually buy the whole ones and chop them myself, but if your in a hurry you can use the chopped ones. Add 2 cans of tomatoes. Any kind, stewed, Mexican, Italian, crushed, whole (then chop them up).

Add about a Tablespoon of chili powder, some dried minced garlic, or garlic powder. (If you can get fresh garlic, mince it and add along with the jalapenos.)

Mix in the shredded pork and strain the broth from the pork and pour it in. Add more water if you want and simmer for a few minutes.

Serve in BIG bowls. I like mine sprinkled with shredded cheese.

Will post low-carb frybread (fried in good fat) recipe when perfected.

:p

[One Hot Mama]

Spicy Sweet and Sour Cabbage

2 tbsp sugar
2 tbsp soy sauce
2 tbsp white vinegar
2 tbsp vegetable oil
1/2 tsp crushed red pepper
6 cups cabbage(1 small head) cut into 1-inch squares

Combine sugar, soy sauce, and vinegar, set aside.
Heat oils in large skillet; add pepper and cook for 1 minute. Add cabbage, cook for 5 minutes, stirring frequently. Stir soy mixture and pour over cabbage. Turn heat to high. Stir until well-mixed. Serve immediately. Serves 4.

Winter Fish Chowder

4tbsp veg.oil
1/2 cup each chopped green pepper, onion, and celery
2 cloves garlic, minced
1 28-oz can whole, peeled tomatoes with juice
4 cups water
1 cup low sodium chicken broth
2 tsp fresh lemon juice
1/2 tsp each dried thyme and oregano, crushed
1/4 tsp pepper
1 cup diced potatoes
1 small carrot, sliced
1 8-oz can lima beans, drained
1/2 cup whole kernel corn
1 lb white, cod, halibut, or catfish, cut into 1-inch cubes
2 tbsp chopped parsley

Heat oil in dutch oven; cook green pepper, celery, onion, and garlic in oil until tender crisp-about 3 min. Add tomatoes with juice, water, broth, lemon juice, thyme, oregano, and pepper. Break up tomatoes with spoon. Cove and simmer for 10 min. Add potatoes, carrot, lima beans, and corn, and continue cooking for 10 minutes, stirring occasionally. Add fish and simmer uncovered for 4 minutes or until fish flakes easily with fork. Stir in parsley and serve. Serves 6.

Chicken and Squash Stir-fry

veg. cooking spray
1 tbsp olive oil or veg oil
1 lb skinless, boneless chicken breast, cut into strips
4 cups sliced zucchini
2 cups sliced yellow summer squash
2 large red or green bell peppers, seeded and cut into cubes
1 large onion, coarsely chopped
2 large cloves garlic, minced
1 tsp dried basil, crushed
1/2 tsp dried thyme, crushed
1/4 tsp dried rosemary, crushed
dash crushed red pepper
grated parmesian cheese

Coat large heavy skillet with cooking spray. Add olive oil and heat over high for 1 min. Season chicken with pepper to tast. Add chicken to hot oiland stir until chicken is done, about 3-5 mintues. Remove from skillet. Add bell pepper, onion, garlic, basil, thyme, rosemery, and crushed red pepper tp skillet. cook and stir until veggies are just tender, about 3 min. add zucchini and yellow squash to skillet. cook and stir until veggies are tender-crispy, about 2 minutes. Add chicken and continue stirring and cooking until liquid is reduced slightly, about 1 min. Serve with grated parmesian cheese if desired. Serves 4.

Let me know how these do. We tried them and liked them.

[One Hot Mama]

Here's a sweet bread recipe for Lembas, the Elven bread from LOTR, that I got out of the recipes column in the Lifestyles section of the Tennessean.

Lembas

3 eggs
1 cup honey
1tbsp grated orange peel
2 tsp orange juice
3 oz toasted almonds*
1 1/2 cup white flour, 1/2 cup whole wheat flour,
1/4 cup cornmeal, sifted together
1/2 tsp salt
1/2 tsp cinnamon
1/4 cup butter or margerine

place eggs, honey, orange peel, orang juice, and almonds in blender on high for 3 min. Add 1 cup flour mix. Blend 1 min. Scrape into bowl and add remaining flour and salt and cinnamon. Blend well.
Melt butter or margerine on griddle. drop by 1/4 cup batches and cook until lightly brown, Turn and lightly brown.

* to toast almonds, use a dry skillet on med high and stir almond flakes or slivers for about 1 - 1 1/2 min. Remove from skillet immediately to prevent burning.

[One Hot Mama]

Watermelon Lemonade

6 cups watermelon cubes
1/4 cup raspberries
1 cup water
1/3 cup sugar or sugar substitute
2 tbsp lemon juice

place watermelon, raspberries, and water in blender-blend until smooth. sieve through strainer into pitcher; add sugar and lemon juice. Refridgerate anout 1 hour or until chilled.

Whipped Raspberry Soup

1 qt raspberries, washed
1/2 cup honey

place berries and honey in mixing bowl and whip until light. Chill well before serving. Serves 4(or 1 teenager).

Was-nah

2 cups cornmeal
1 cup seeded Bing Cherries, fresh, frozen, or canned
1/2 lb soft butter/margerine
2 cups brown sugar

Place cornmeal on ccokie sheet and toast in 325-degree over until it begins to brown. Be careful as this doesn't take long.
Drain the cherries well and chop coarsely. Mix all ingredients together well and chill in refridgerator. Dish out by tablespoonful. It is eaten like candy. Serves 8-10.

A-su-ye-lv-hi ka-nu-ga-li

1 lb very ripe blackberries
4 cups water
1/2 cup flour
1 cup sugar or honey

Boil berries in the water. Drain the juice and set aside. Mash the berries and mix with flour. Combine the sugar or honey with the juice and add to the berry/flour mix. Stir well. If lumps are present, add a little more water and continue to stir. Bring to a simmer and stir constantly until thick. Check for sweetness. Cool and serve. Serves 4-6.

[One Hot Mama]

Chilled Pumpkin and Apple Soup

1/3 cup olive oil
2 med. onions, chopped
1 leek, white part only, chopped
2 cups diced pumpkin or 2 cans pumpkin puree
2 cups cored and diced Granny Smith apples( we used to use
native crab apples for this)
4 cups chicken stock
1 tsp fresh lemon thyme
1 cup half-and-half(optional)
salt and pepper to taste

Saute onions and leek in olive oil until softened but not brown. add pumpkin and apple, cook 2 min. add chicken stock and thyme. Bring to just a boil, immediately reduce heat and simmer 30 min.
Puree apple-onion mixture. Season with salt and pepper to taste. Chill about 1 hour. Serve with painted swirl of pumpkin puree or half-and-half. Serves 6-8.


Citrus Breakfast Compote

1 red grapefruit, peeled and cut into sections
2 navel oranges, sectioned
1 sliced banana
1 cup apple juice
canned cubed pinneapple or fresh if available
cottage cheese or yogurt

prepare fruit and pour apple juice over it. Refrigerate overnight. Serve chilled with yogurt or cottage cheese.

[One Hot Mama]

Cranberry Sauce with Apples and Grapes

1 bag cranberries(about 4 cups)
1 cup orange juice
sugar or honey
2 green apples, peeled and chopped
1 small-to-med bunch seedless green grapes, chopped
1/2 cup walnuts, chopped
crystalized ginger
pinch of ginger powder

Cook cranberries in orange juice and sweeten to tast with honey or sugar. Add pinch of powdered ginger. Let cool. Add chopped walnuts and crystalized ginger. When ready to serve, add chopped apples and grapes. Great served as a garnish with chicked, turkey, or pork.

Pork with Hominy

2 cups dry hominy
6 cups water
1 lb pork, cubed into 1/2" pieces
red chili powder to taste
oregano to taste
salt to taste

Soak hominy in the water overnight. Then place into 3 qt kettle or dutch oven and add remaining ingredients. Simmer, covered, until kernels burst, about 2 hrs. Serves 6-8.

[One Hot Mama]

Forever Corn

1 stick butter
8 oz sour cream
1 box Jiffy Corn Muffin mix
1 can cream style corn
1 can kernel corn, drained

Preheat oven to 375.
In 9x9 or larger baking pan, melt the butter in the oven. When melted remove from oven and add sour cream, Jiffy mix, and both cans of corn. Mix well in the baking pan.

Bake at 375 for 10 minutes, then reduce heat to 350 and continue baking for 35-40 minutes depending on oven. The bread should be crusty on edges, golden on top.

Can be made in advance and frozen. Can be eaten hot or cold.

[wyo_rose]

Originally posted by Tsanuwa Usgolv
Here's a sweet bread recipe for Lembas, the Elven bread from LOTR, that I got out of the recipes column in the Lifestyles section of the Tennessean.

Lembas Bread??!!?? I don't believe it. Has Singing Eagle seen this? :p

[Gache]

No way lol! There really are elves I thought so.

[One Hot Mama]

If you think that's funny you should have seen all the folk-mostly people who have absolutely no lives whatsoever-who dressed up as elves and hobbits for LOTR-ROTK premier here. Almost as bad as the Trekkies and Trekkers. The only thing weirder are the "Furries", people who dress up in fake fur animal suits to show their "real" selves(even have sex in their 2nd skins..eww!).

Tried the lembas tho, and it's really quite good, a sweet bread but not so sweet like a donut or cinnamon roll. No, I did NOT wrap them in leaves for later, either. Made the mistake of eating one as I was heading out to feed the horse and had to block 1200 lbs of determined horse who wanted the rest of my lembas.
Of course, this is the same horse who will knock you down for a candy bar or the rest of your soda. Fat wench, anyway.

[ugidali]

______________

Use Brown Rice.

That sounds good, but rice isn't good for my blood sugar.

Here's a tasty treat I'm eating right now. Still working on a healthy frybread to go with it. :p Just need me some wheat protein isolate and fry it up in unprocessed coconut oil. Yu-um!

Green Chili - (the tomatoey kind)

Take about a pound of boneless pork, brown it and boil the heck out of it with a little salt for 2 hours. Then take it out and shred it.
Just cutting it up usually shreds it enough at this point.

Meanwhile about an hour before the pork is done, saute 1 medium chopped onion and a couple chopped jalapenos (minus the seeds). You can omit the jalapenos if you don't want it to be too hot, but that's where the 'tasty' comes in.

Add 3 cans worth of green chilies. I usually buy the whole ones and chop them myself, but if your in a hurry you can use the chopped ones. Add 2 cans of tomatoes. Any kind, stewed, Mexican, Italian, crushed, whole (then chop them up).

Add about a Tablespoon of chili powder, some dried minced garlic, or garlic powder. (If you can get fresh garlic, mince it and add along with the jalapenos.)

Mix in the shredded pork and strain the broth from the pork and pour it in. Add more water if you want and simmer for a few minutes.

Serve in BIG bowls. I like mine sprinkled with shredded cheese.

Will post low-carb frybread (fried in good fat) recipe when perfected.

:p

[wyo_rose]

I agree Brown Rice is better for you than white, but still has way too many carbs! (as do all grains)

[MCKiemle]

If you think that's funny you should have seen all the folk-mostly people who have absolutely no lives whatsoever-who dressed up as elves and hobbits for LOTR-ROTK premier here. Almost as bad as the Trekkies and Trekkers.

I know!! my dad and brother are into Star Trek though not on that level!!![thank goodness]The LOTR people are kind of frightening too,i like the books and we even own the movies..but some people are crazy.