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12.05.2008

Some of my fave healthy recipes

When on the pre-wedding diet, Nik and I experimented with a lot of delicious, but also healthy, recipes. We figured we'd need to find healthy foods that were so delicious that we wouldn't feel like we were dieting/sacrificing. Cooking Light was our savior! Here are some of our tried and true faves.


Chicken with Lime Sauce
Recipe Source: Cooking Light

Ingredients:
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons olive oil
Cooking spray
3/4 cup fat-free, less-sodium chicken broth
1 tablespoon brown sugar
3 tablespoons lime juice, divided
2 teaspoons Dijon mustard
2 tablespoons water
1 teaspoon cornstarch
1 tablespoon butter

Preparation:
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove from pan; keep warm.
Add chicken broth, sugar, 2 tablespoons juice, and mustard to pan; cook over medium heat, scraping pan to loosen browned bits.

Combine water and cornstarch in a small bowl. Add cornstarch mixture to pan; stir well with a whisk. Bring to a boil over medium-high heat; cook 1 minute or until sauce thickens slightly. Whisk in remaining 1 tablespoon lime juice and butter, stirring until butter melts. Return chicken to pan; simmer 2 minutes or until chicken is thoroughly heated.

Yield 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)

Nutritional Information:
CALORIES 260(26% from fat); FAT 7.5g (sat 2.7g,mono 3.1g,poly 0.8g); PROTEIN 40.7g; CHOLESTEROL 106mg; CALCIUM 32mg; SODIUM 382mg; FIBER 0.1g; IRON 1.8mg; CARBOHYDRATE 5.4g


Pork Medallions with Apricot-Orange Sauce
Recipe Source: Cooking Light

Ingredients:
1 tablespoon olive oil, divided
1 (1-pound) pork tenderloin, cut into 8 (1-inch-thick) slices
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup thinly sliced onion
1/2 cup dried apricots, sliced
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons fresh orange juice
2 teaspoons bottled minced garlic
1/8 teaspoon black pepper
1 tablespoon chopped fresh flat-leaf parsley

Preparation:
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with salt and 1/4 teaspoon pepper. Add pork to pan; cook 3 minutes on each side or until browned. Remove from pan; keep warm.

Heat remaining 1 teaspoon oil in pan. Add onion to pan; sauté 3 minutes or until tender. Stir in apricots, broth, juice, garlic, and 1/8 teaspoon pepper; bring to a boil. Cook 2 minutes or until slightly thickened. Remove from heat; stir in parsley. Serve sauce with pork.

Yield 4 servings (serving size: 2 pork slices and 1/4 cup sauce)

Nutritional Information:
CALORIES 236(29% from fat); FAT 7.6g (sat 1.8g,mono 4g,poly 0.7g); PROTEIN 23.8g; CHOLESTEROL 63mg; CALCIUM 23mg; SODIUM 390mg; FIBER 1.6g; IRON 2.2mg; CARBOHYDRATE 15.8g


Broiled Red Snapper with Ginger-Lime Butter
Recipe Source: Cooking Light

Ingredients:
1 1/2 tablespoons butter, softened
1 tablespoon chopped fresh cilantro
1 teaspoon minced seeded jalapeño pepper
1/2 teaspoon grated lime rind
1/4 teaspoon bottled fresh ground ginger (such as Spice World)
3/4 teaspoon salt, divided
4 (6-ounce) red snapper or other firm white fish fillets
1/4 teaspoon black pepper
Cooking spray
Lime wedges (optional)

Preparation:
Combine first 5 ingredients in a bowl. Stir in 1/4 teaspoon salt. Cover and chill.
Heat a large nonstick skillet over medium-high heat. Sprinkle both sides of fish with the remaining 1/2 teaspoon salt and black pepper. Coat pan with cooking spray. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet on each of 4 plates, and top each serving with 1 1/2 teaspoons butter mixture. Serve with lime wedges, if desired.

Yield 4 servings

Nutritional Information:
CALORIES 202(29% from fat); FAT 6.5g (sat 3.2g,mono 1.5g,poly 0.9g); PROTEIN 33.6g; CHOLESTEROL 71mg; CALCIUM 53mg; SODIUM 546mg; FIBER 0.1g; IRON 0.3mg; CARBOHYDRATE 0.2g


Broiled Lamb with Cilantro-Papaya Salsa
Recipe Source: Cooking Light
 
Ingredients:
2 teaspoons garam masala
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
12 (3-ounce) lamb loin chops, trimmed
1 cup diced peeled papaya (about 1 medium)
1/2 cup prechopped red onion
1/4 cup chopped fresh cilantro
1 tablespoon fresh lemon juice
1 teaspoon chopped jalapeño pepper

Preparation:
Preheat broiler.

Combine garam masala, 1/4 teaspoon salt, and black pepper. Rub both sides of lamb chops with garam masala mixture. Arrange lamb in a single layer on a broiler pan; broil 4 minutes on each side or until desired degree of doneness. Remove from heat; sprinkle lamb with remaining 1/4 teaspoon salt.

While lamb cooks, combine papaya and remaining ingredients; stir well. Serve with lamb.

Yield 6 servings (serving size: 2 lamb chops and 1/4 cup salsa)

Nutritional Information:
CALORIES 160(32% from fat); FAT 5.6g (sat 2g,mono 2.2g,poly 0.5g); PROTEIN 19.7g; CHOLESTEROL 61mg; CALCIUM 34mg; SODIUM 261mg; FIBER 1.5g; IRON 1.9mg; CARBOHYDRATE 7.2g


Maple-Balsamic-Glazed Pork Medallions
Recipe Source: Cooking Light

Ingredients:
1/4 cup maple syrup
3 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1 (1-pound) pork tenderloin, trimmed
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation:
Combine syrup and vinegar in a small saucepan; bring to a boil. Cook until reduced to 1/3 cup (about 3 minutes), stirring occasionally. Remove from heat; stir in mustard.
Cut pork crosswise into 8 pieces. Place each pork piece between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with salt and pepper. Add pork to pan; cook 3 minutes on each side. Add vinegar mixture; cook 1 minute or until desired degree of doneness, turning pork to coat. Place 2 pork medallions on each of 4 plates; drizzle about 1 tablespoon syrup mixture over each serving.

Yield 4 servings

Nutritional Information:
CALORIES 214(27% from fat); FAT 6.4g (sat 1.7g,mono 3.3g,poly 0.7g); PROTEIN 22.7g; CHOLESTEROL 63mg; CALCIUM 22mg; SODIUM 409mg; FIBER 0.1g; IRON 1.5mg; CARBOHYDRATE 15.3g

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