Healthy Food?
I want to eat more healthy food. My family usally eat sandwiches and chips for lunch or steaks for dinner, but I’d like to add more variety with vegetables, pasta and fruit. I’m also trying to diet. Any websites or books would be helpful. Also, Is Nori absolutley needed to make riceballs, or can you make them without it?
A:
I’m really big into eating healthy. Cooking Light is a really great magazine to subscribe to if you want lightened recipes with great taste. These are a few of my favorite recipes to start out with. My family even likes them, and they kind of turn their nose us to anything with the term “healthy”.
Spinach-Cheese Bake (I don’t use the butter & it still tastes great)
1 tablespoon butter, melted
Cooking spray
2 (6-ounce) packages fresh baby spinach
1 1/4 cups (5 ounces) shredded reduced-fat sharp cheddar cheese
3/4 cup (3 ounces) shredded Monterey Jack cheese
1 1/3 cups all-purpose flour (about 5 3/4 ounces)
1 1/2 cups fat-free milk
1 cup egg substitute
1 teaspoon salt
1 teaspoon baking powder
2 teaspoons Dijon mustard
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1/8 teaspoon ground red pepper
Preheat oven to 350°.
Pour the butter into the bottom of a 13 x 9-inch baking dish coated with cooking spray; tilt dish to coat. Place spinach evenly in bottom of dish; sprinkle evenly with cheeses.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and remaining ingredients in a medium bowl; stir with a whisk until blended. Pour milk mixture over cheese. Bake at 350° for 40 minutes or until lightly browned. Serve immediately.
Low Fat Chicken Tortilla Soup
*I double these ingredients for my Soup in order to have leftovers. Even the leftovers are gone the next day.
2 Skinless Boneless Chicken Breasts
½ Tbs. Olive Oil
1 Cup Chopped Onion
1 Tbs. Minced Garlic
1 Tbs. Lime Juice
½ Tbs. Chili Powder
¼ Tbs. Ground Cumin
2 Cans Fat Free Chicken Broth
1 Cup Salsa (Any kind you like; Chunky, Hot, Mild, etc.)
1 Can Corn Kernels (Optional)
Tortilla Chips or Flour Tortillas
(Low Fat Optional) Shredded Cheese (Monterey, Mexican, or Cheddar)
Step #1. Cut Chicken into bite size chunks. Heat Oil in pot and add Chicken. Cook appx. 2 minutes, stirring occasionally. Add Onions, Lime Juice, Garlic, Chili Powder and Cumin. Cook 2 minutes.
Step #2. Add Chicken Broth, Salsa and Corn. Stir to blend. Cover and raise heat until boiling. Reduce heat to medium and continue to cook 10 minutes. Ladle Soup into bowls
* If using Flour Tortillas: While soup is cooking, cut Tortillas into strips and place on pan into a 400º oven for about 10 minutes, checking them often. The longer they cook the crispier they will be.
* Note: I buy the Rotisserie Chicken already cooked at Kroger and cut up the meat, therefore omitting step #1. I dump everything into a pot and cook for 30 minutes. The longer the soup cooks, the more the flavors combine. Try to refrain from using ANY EXTRA salt
Crockpot Turkey in Cream Sauce
1 1/4 C. white wine or chicken broth
1 medium onion, chopped
2 garlic cloves, minced
2 bay leaves
2 tsp. dried rosemary, crushed
1/2 tsp. pepper
3 turkey breast tenderloins (3/4 lb each)
3 T. cornstarch
1/2 C half and half cream or milk
1/2 tsp. salt
In a slow cooker combine wine or broth, onion, garlic and bay leaves. Combine rosemary and pepper and rub over turkey. Place in slow cooker.
Cover and cook on low for 7-8 hours or until meat is tender
Remove turkey and keep warm. Strain cooking juice; pour into a saucepan. Combine cornstarch, cream and salt until smooth. Gradually add to juices. Bring to a boil; cook and stir for 2 minutes or until thickened and bubbly
Slice turkey. Serve with cream sauce.
Ａ： healthycookingrecipes.com
foodfit.com
cookingligth.com
you will find good recipes in there.
Ａ： Try the Moosewood Simple Suppers cookbook. Also try Cooking Light magazine – that’s a great resource for healthful, low-fat food. I also like Vegetarian Times.
Not sure about the riceballs, sorry
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Healthy Living Q&A | admin November 13, 2009
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