Healthy & Happy Recipes

[Vicky88]

Pizza Omelette

Ingredients:
4 egg whites
2 egg yolks
1 tsp dried oregano
1 tbsp tomato puree
40g corn (fresh or canned will work)
25g red onion (chopped)
25g green pepper (chopped)
15g cheddar cheese (grated)
1 tsp olive oil (to cook)

Step one: beat egg whites and yolk, add oregano and beat again.

Step two: cook omelette in pan with the olive oil.

Step three: remove omelette from pan and transfer to a cooking tray and spread tomato puree all over it.

Step four: put corn, onion and pepper on top then scatter the grated cheese all over.

Step five: grill on a very low heat until the cheese is melted.

Step six: serve and enjoy!

Total calories: 355
Total fat: 14.5g (mainly from the cheese and oil so not too bad!)

[hyperRealGurl]

Tasty Tuna Salad


Ingridients
1 can water packed tuna drained.. or u can use fresh grilled tuna broken into chunks
2oz chopped black olives
1 ripe tomato diced ( red/yellow which ever u prefer " i use red")
1 small cucumber diced
1cup Bow tie noodles
1/4 tsp Rosemarry
1/4 tsp parsley
1/4 tsp of celery salt
1/2 cup light mayo
NOTE: If your not into Mayo. Then u can sub it with extra virgin olive oil and vinegar to make a Vinaigrette.


Start off by cooking noodles.. i add a pinch of salt for taste and oilve oil to the water as its cooking.

While the noodles cook chop ur vegetables ie: Tomato and Cucumber.

Done noodles need to be drained and set aside to cool off.

Once noodles are cooled off u want to add ur tuna tomato and cucumber and all ur dry ingridients (herbs) i know i have measurments but everything is pretty much to taste so if u feel the need to add more of something then do so

once all everything is combined then add the mayo.

Then stuff your face.. Yummy

Pic for Ref

Clickable Thumb

[AndreaLeigh]

TUNA NOODLE CASSEROLE

Ingrediants:

3 cans tuna in water, drained
3 cups frozen vegetable mix
½ cup milk
¾ cup saltines, crushed
5 cups whole-wheat egg noodles
1 can 98% fat free Cream of Mushroom soup
1 can 98% fat free Cream of Chicken soup
½ cup fat free cheese
Garlic powder, salt, and pepper to taste

Cook egg noodles. When three minutes remain for the noodles, add the frozen vegetable mix. Cook for the remaining time and then drain.

Combine all ingredients except the saltines & cheese. Transfer to casserole dish and cook for 20 minutes at 375 degrees. Remove from oven and add saltines; top with cheese. Bake an additional 5 minutes or until cheese is bubbling.

Makes 8 one cup servings at 255 calories each.

[AndreaLeigh]

Greek-Style Couscous Salad

1 cup whole-wheat couscous, uncooked
1 large cucumber, chopped
2 large tomatoes, chopped
1 package (5oz) crumbled feta cheese (can sub with lf or ff, just adjust cals)
1t dill weed
1/2 cup ff italian dressing

Cook couscous as directed on package, omitting salt and butter/oil. When couscous is cooked, fluff with a fork. Transfer to a bowl and cool for 10 minutes.

Add remaining ingrediants and toss. Refrigerate for one hour to allow flavors to blend.

[AndreaLeigh]

Lasagna Pie

1 pound (or more, I used 1.25) of ground turkey
1/2 cup spaghetti sauce
2/3 cup light ricotta cheese (could use ff to cut calories)
3 T parmesean cheese
1 T milk
1 cup shredded mozzerella cheese (I used part skim, but the recipe actucally calls for ff)
2 cups Bisquick (I used Heart Smart Bisquick)
1 cup milk
3 egg whites
Additional spaghetti sauce as topping

Preheat oven to 400 degree. Prepare pie plate with nonstick cooking spray.

Cook ground turkey in a skillet. When that is done, add 1/2 cup spaghetti sauce and heat until bubbling. Meanwhile, stir together rictotta, parmesean, 1 T milk, and salt.

Spread half of beef mixture into the pie plate. Drop ricotta mixture by spoonfuls onto the beef and gently spread. Top with the other half of the beef mixture. Sprinkle with 1/2 cup mozzerella chese.

Stir Bisquick, 1 cup milk, and the egg whites until blended. Pour onto pie plate. Bake 30-35 minutes. Sprinkle with remaining cheese and spaghetti sauce (optional) and bake until cheese melts.

6 servings @ 373 calories per serving. If you use skim milk or FF cheese, adjust your calories accordingly.

[AndreaLeigh]

Oven Fried Chicken Tenders

12 oz. chicken tenders
1 cup Fiber One cereal
1/2 cup egg beaters
Spices to season - I used garlic salt and cajun seasoning

Preheat oven to 375 degrees. Bake for 20 minutes, turning once.

[AndreaLeigh]

Cheesy smashed potatoes

1/4 cup 2% milk (adjust calories is using skim)
1 cup cauliflower florets
1 lb. red potatoes
1/4 cup ff sour cream
1 cup ff cheddar cheese

Boil potatoes and cauliflower until tender. Drain and mash. Stir in milk, sour cream, and cheese.

Makes 5 1/2 cup servings. Each serving is 121 calories.

[AndreaLeigh]

Vegetarian Chili

Chili

1 package Morningstar Farm Veggie Crumbles
1 small chopped onion
2 garlic cloves, minced
1 cup salsa
1 package chili seasoning mix
2 cans kidney beans
2 cans mexican style diced tomatoes

Combine all ingrediants, plus one can water, into a crockpot. Cook on low for 4 hours.

[AndreaLeigh]

Jambalaya

1 Large Onion
3 cloves garlic, peeled and minced
2 stalks celery
2 carrotts diced
2medium sized red peppers
1 15 oz. can crushed tomatoes
1 c long grain brown rice
1 12 oz package of turkey OR chicken andouille sausage cut into 1/2 inch thick rounds
1 tsp hot sauce
2 TBsp fresh thyme
1 tsp sea salt
2 cups water
3 Tbsp fresh parsley
1 lb shrimp, peeled and deveined.

Place onion, garlic, celery, carrots, peppers, tomatoes, rice,and sausage in the crockpot in that order. Add hot sauce, thyme, salt, pepper, and water. Cover and cook on low for 8-9 hours.

One hour before finished cooking, toss in parsley and shrimp. Stir until well combined adding more water if needed.

Nutrients per Serving:
Calories: 300
Fat: 6 g
Carbs: 37 g
Protein: 29 g

[AndreaLeigh]

If anyone uses protein powder to make shakes and has extra, try protein brownies. It's just one scoop of flavored protein powder (vanilla, choc, etc) with one T of fat-free, sugar-free pudding mix (any flavor - be creative). Then add about 3T of water, enough to make it goopy, and stir. Microwave for one minute and you have a very quick snack. You can add syrups, extracts, nuts, etc to jazz it up.

[jennzy]

Quote:

Originally Posted by Wattage

Yogurt with Ground Flax & Honey

This has been a lifesaver for me! Not only does it help keep my tummy happy and healthy, it's so easy to make that I look forward to breakfast. A great way to get those omega-3s as well!

1 cup non-fat plain yogurt
1/4 cup ground flax seed
2 tbsp liquid, non-pasteuriuzed honey

Place yogurt, honey and flax in a bowl. Stir with a spoon until mixed - enjoy!

one thing my nutritionist told me last year...
i used organic non fat plain yogurt, flax seed, organize honey and some chopped up organize berries and yummm!!! but too bad 4 months later i became lactose intollerant miss the yogurt

[V15U4L_3RR0R]

Vegatable Stew (meat can be added as well if you like)

You will need:
1 pint of boiling water
A vegetable stock cube
1 sweet potato
1 normal potato
2 carrots
4-5 mushrooms
1 leek
4 spring onions
1 can of chopped tomatoes
Half a cup of peas
Have a cup of lentils of your choice (I tend to use chick peas)
Herbs of your choice
A splash of Lea and Perins worcester sauce

Method:
(If you're using a slow cooker turn it on now)
Crumble up your stock cube into your pot or slow cooker and pour on the pint of boiling of water. Add in the chopped tomatoes.
(If you're doing it in a cooking pot, turn on your stove to a low- medium heat after putting in the above ingredients)

Chop the other veggies into chunks (they can be as small or as big as you want. I personally prefer it chunky.) Put them into the pot. Add the herbs, lentils and peas and the Lea and Perins to taste. Put the lid on and do other things for a few hours. I usually check at 2 hour intervals but you don't have to stick to this. I like to give it a stir occasionally. In a slow cooker it will take around 6 hours on high and in a pot on the stove it should be done in about 2 and a half to three hours. I mostly just go by when the potatoes are done as they tend to take the longest to cook.

Serve and enjoy!

Feeds 4 people.

You can really vary this recipe however you like though and add or take away depending on what you like. But stew is one of the easiest things to make, and a small amount will fill you up easily. But experiment with it. Stews are also great for autumn and winter and are very warming.

Forgot to mention that I don't skin my veggies as thats where a lot of the vitamins are. I do scrub them all well before cooking.

[supernova]

One thing I practically live on is stir fry. This is just how I make mine, it is very versatile so add whatever veggies you like. And this is just for a personal serving.

1 skinless boneless chicken breast
1 whole bell pepper (I like yellow or orange)
Broccoli (however much you want)
Sweet onion (however much you want)
1/2 a carrot cut in long diagonal strips
Water chestnuts
Garlic (I LOVE GARLIC!!) I buy the kind in a jar that is already minced.
1 tbsp Olive oil
Garlic Salt, pepper and lemon pepper seasoning

Sauce:
1/3 c H2o, 3 tbsp soy sauce, 2 tbsp rice vinegar, and 1 tbsp corn starch.

I sautee the veggies in the oil until they start to get soft, then I transfer them to a bowl and cook the chicken and garlic together, when the chicken is done I add the veggies back to the wok and add the sauce. Stir until it thickens up. And voila! You can add rice or quinoa or couscous if you like.
Hope someone finds this recipe helpful, its super affordable and healthy!

[blazeno.8]

This is a recipe I made when I was living on my own and had to re-invent my kitchen. I headed down to the store and bought a lot of spices and this was something I was always sure to make when I went over to my friend's place for dinner. It's a wonderful and spicy vinaigrette that can be a strong (or mild) as you want!

Red Wine Vinegar
Olive Oil
Onion
Garlic (fresh)
Oregano
Thyme
Fresh ground black pepper
ground Mustard
(salt if you want)

Either chop or liquefy all of your ingredients together and put ingredients in a glass jar cover w/ foil tightly and seal. Store in a cool area and be sure to shake it up every now and then before serving. I love serving it with dark salads and cheeses like Manchego. It's also a good salad for wine and cheese parties (especially if the wine is red).

[msjazzy]

I just started on a health mission and have been fishing for healthy recipes..

Tilapia

can't give exact measure (i'm sorry). I season it with salt, pepper, cayenne pepper and onion powder. I make a foil packet to cook them in ( it helps the fish from drying out) I usually cook them for about 20-25 minutes at 375 (but my oven is old and takes longer to heat up- so check them). I always undo the foil and run them under the broiler to get it a little browner ( about 2 minutes max). Also sometimes I spray the foil very lightly with non-stick spray, but that's optional.

For starters, the tilapia is not actually "fried" but rather cooked through on high heat. You start with your bellpeppers and onions and sautee them in a about tablespoon or two of olive oil in a non-stick skillet.(the type of skillet is very important) In the meantime, season your tilapia the way you like it (i prefer any type of cajun seasoning blend - garlic powder, red pepper, etc.). Scoop your veggies over the side of the skillet and put your fish in (you may have to put a little more olive oil in). Put the veggies on top of the fish as you let it cook. Put the top over the skillet and your fish will really steam. Cook each side for a few minutes and at the last minute, dice up your tomatoes and put them on top of everything else. You will want to season it with a little more seasoning as well so your tomatoes won't be bland.
The key is to handle the meat carefully and to also not cook it too long on each side. I hope you enjoy!!

[msjazzy]

Baked chicken breast (boneless/skinless) in a foil packet with a little salsa and mozarella cheese......Easy and good! You can steam some broccoli or spinach as a side (or you could do a salad).

[msjazzy]

Also, when you prepare your brown rice, drop a chicken bouillon cube in the water. I like to spice my rice up with salsa and mozzarella cheese. Salsa has hardly any calories and it comes in a lot of great flavors - pineapple, mango, peach, etc.)

[msjazzy]

Southwest Barbecued Chicken with Tomato Red Pepper Dressing

About 2 servings

This is a spicy, healthy version of a classic favorite. You can cook the chicken in the oven or on the grill.

Prep time: 10 minutes
Start to finish: 20minutes

Ingredients
4 tbsp Tomato Red Pepper Salad Dressing (recipe follows)
1 tsp red chile powder
1 tsp canola oil
1/2 tsp honey (optional)
2 boneless, skinless chicken breastt halves (about 8 ounces)

Preheat the oven to 375 degrees (or, fire up the grill). Mix together the salad dressing, red chile powder, canola oil and honey, if using. Pour half the dressing over the chicken breasts in a lightly oiled or nonstick baking dish. Bake for 10 minutes. Baste with remaining sauce and cook about another 10-15 minutes or until done. Be careful not to overcook.

Tomato Red Pepper Salad Dressing
1 small (6 ounce) can of tomato paste
1 whole roasted red pepper or pimento from a jar
2 tablespoons red wine vinegar
2 tablespoons water
1 clove garlic, chopped
1 teaspoon dried basil
Combine all ingredients in a blenderr container. Blend until well mixed.
Makes 8, two-tablespoon servings.


Nutritional Information:
Per serving:
180 calories
5 g total fat (1 g sat)
69 mg cholesterol
7 g carbohydrate
26 g protein
1 g fiber
228 mg sodium

I love this recipe, but i got more just got to either find them.

[choseck]

Quote:

Originally Posted by msjazzy

Also, when you prepare your brown rice, drop a chicken bouillon cube in the water. I like to spice my rice up with salsa and mozzarella cheese. Salsa has hardly any calories and it comes in a lot of great flavors - pineapple, mango, peach, etc.)

I always make my brown rice using chicken broth instead of water, but I'd never thought of 'spicing' it up w/ salsa. I use salsa on EVERYTHING so now I can add brown rice to the list too! Thanks.

[AmberLilith]

Not a recipe -Apologies if this isn't allowed.

Ten Happy Foods
My Mum found this list in a paper a few years ago, it's fairly oft-recommended stuff, but i thought i'd post it as it became a bit of a family tradition for when we were feeling low!

1. strawberries
2. bananas
3. pasta -brown's healthier
4. french bread
5. nuts and seeds
6. oranges
7. tomatoes
8. grapes

And the not-so-healthy happy foods:
9. ice cream -maybe frozen yoghurt instead?
10. chocolate -maybe a small portion of dark chocolate?


We used to have a meal and then dessert and try to incorporate as many of them as possible!
There are reasons behind all of them, but i can't remember them off the top of my head... except the chocolate-link-to-serotonin one... and the obvious benefits of colourful fresh fruit and veg!

[Loveleighe]

Spicy Chicken Soup

serves 8; about 474 calories, 10.1g dietary fiber, 39.5g protein per serving

INGREDIENTS

• 2 quarts water
• 8 skinless, boneless chicken breast halves
• 1/2 teaspoon salt
• 1 teaspoon ground black pepper
• 1 teaspoon garlic powder
• 2 tablespoons dried parsley
• 1 tablespoon onion powder
• 5 cubes chicken bouillon
• 3 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, chopped
• 1 (16 ounce) jar chunky salsa
• 2 (14.5 ounce) cans peeled and diced tomatoes
• 1 (14.5 ounce) can whole peeled tomatoes
• 1 (10.75 ounce) can condensed tomato soup
• 3 tablespoons chili powder
• 1 (15 ounce) can whole kernel corn, drained
• 2 (16 ounce) cans chili beans, undrained
• 1 (8 ounce) container sour cream

1. In a large pot over medium heat, combine water, chicken, salt, pepper, garlic powder, parsley, onion powder and bouillon cubes. Bring to a boil, then reduce heat and simmer 1 hour, or until chicken juices run clear. Remove chicken, reserve broth. Shred chicken.
2. In a large pot over medium heat, cook onion and garlic in olive oil until slightly browned. Stir in salsa, diced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream, shredded chicken and 5 cups broth. Simmer 30 minutes.

The great thing about this recipe is its flexibility. You can adjust about any quantity to your liking and still enjoy the basic flavors. For those who think it's too bland or too spicy, the solution is to adjust your seasonings as you go. The parsley flakes, onion powder and garlic powder are not so critical, but save adding chili powder and salt for the last, especially because the boullion cubes will be salty. Chili powder intensifies the perception of saltiness, so add it before any salt. Start with half the recipe quantity of spices, wait 5-10 minutes as the soup simmers for the spice flavor to fully release, then taste. Repeat this adjustment cycle as necessary until you're satisfied. We save the sour cream to add at the table, along with shredded cheddar cheese and corn tortilla chips.

[Loveleighe]

Sweet roasted Red pepper Hummus

Idk if ya'll like mediterranean food but i grew up with it so...

this has about 8 servings, roughly 86 calories... it is great with pita bread plain or baked and is also really good as a veggie dip.

you'll need:
1 (15 ounce) can garbanzo beans, drained
1 (4 ounce) jar roasted red peppers
3 tablespoons lemon juice
1 1/2 tablespoons tahini
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon cayenne pepper
1/4 teaspoon salt
1 tablespoon chopped fresh parsley

1. In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin, cayenne, and salt. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)
2. Sprinkle the hummus with the chopped parsley before serving.

[Loveleighe]

Chickpea Curry roughly 170 calories, 4g fat, 6g protein

• 2 tablespoons vegetable oil
• 2 onions, minced
• 2 cloves garlic, minced
• 2 teaspoons fresh ginger root, finely chopped
• 6 whole cloves
• 2 (2 inch) sticks cinnamon, crushed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• salt
• 1 teaspoon cayenne pepper
• 1 teaspoon ground turmeric
• 2 (15 ounce) cans garbanzo beans
• 1 cup chopped fresh cilantro

1. Heat oil in a large frying pan over medium heat, and fry onions until tender.
2. Stir in garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne, and turmeric. Cook for 1 minute over medium heat, stirring constantly. Mix in garbanzo beans and their liquid. Continue to cook and stir until all ingredients are well blended and heated through. allow for flavors to mesh together for a little while. Remove from heat. Stir in cilantro just before serving, reserving 1 tablespoon for garnish.

[Loveleighe]

chicken satay

• 2 tablespoons creamy peanut butter
• 1/2 cup soy sauce
• 1/2 cup lemon or lime juice
• 1 tablespoon brown sugar
• 2 tablespoons curry powder
• 2 cloves garlic, chopped
• 1 teaspoon hot pepper sauce
• 6 skinless, boneless chicken breast halves - cubed

1. In a mixing bowl, combine peanut butter, soy sauce, lime juice, brown sugar, curry powder, garlic and hot pepper sauce. Place the chicken breasts in the marinade and refrigerate. Let the chicken marinate at least 2 hours, overnight is best.
2. Preheat a grill to high heat.
3. Weave the chicken onto skewers, then grill for 5 minutes per side.

[Loveleighe]

Spiced BBQ Shrimp

• 3 tablespoons fresh lemon juice
• 1 tablespoon soy sauce
• 1 tablespoon Dijon mustard
• 2 cloves garlic, minced
• 1 tablespoon brown sugar
• 2 teaspoons curry paste
• 1 pound medium shrimp - peeled and deveined

1. In a shallow dish or resealable bag, mix together the lemon juice, soy sauce, mustard, garlic, brown sugar and curry paste. Add shrimp, and seal or cover. Marinate in the refrigerator for 1 hour.
2. Preheat a grill for high heat. When the grill is hot, lightly oil the grate. Thread the shrimp onto skewers, or place in a grill basket for easy handling. Transfer the marinade to a saucepan, and boil for a few minutes.
3. Grill shrimp for 3 minutes per side, or until opaque. Baste occasionally with the marinade.