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Healthy Recipes (Vol 3)

Beef and VealFishChickenEggVegetableFruitDrinksParty PlattersDessertsPantry

Makes:
One serving

Nutrition per serving:
Calories = 174; Fat = 3 g; Carbs = 12 g; Protein = 26 g

Ingredients
3 1/2 oz tuna canned in water
1 large tomato
1 Tbls balsamic vinegar
1 Tbls lemon juice
1/4 tsp cumin
1 Tbls chopped chives (or green part of scallions)
kosher salt and ground black pepper to taste
1 Tbls fresh parsley, chopped (no stems)

Directions
Mix the tuna, lemon juice, vinegar, salt, pepper, cumin and chopped chives. Arrange the tomato slices on a plate and spoon the tuna mixture over. Sprinkle parsley over everything. Add a dash of hot sauce if you like.

Makes:
One serving

Nutrition per serving:
Calories = 156; Fat = 2 g; Carbs = 11 g; Protein = 22 g

Ingredients
3 1/2 oz pre-cooked (steamed or boiled) shrimp, peeled and deveined
1/2 cup green beans, top and tailed
1/2 medium zucchini
4 Tbls parsley, finely chopped
4 Tbls chives, finely chopped
1/4 tsp mustard powder
2 Tbls cider vinegar
salt and pepper

Directions
Cook the green beans in boiling, salted water for 2—4 minutes (depending upon size), or until tender-crisp. Drain, refresh under cold running water, and place in a bowl with the shrimp meat. If you have a mandolin, slice the zucchini using the French fry setting. Otherwise, slice as finely as you can lengthways, and then cut these slices into long strands as fine as you can get them so that they resemble noodles. Add the zucchini to the shrimp and beans, along with the herbs.

Whisk mustard powder into vinegar, season with salt and pepper, and combine with the salad ingredients. Serve immediately.

Makes:
One serving

Nutrition per serving:
Calories = 191; Fat = 2 g; Carbs = 20 g; Protein = 23 g

Ingredients
3 1/2 fresh raw shrimp, peeled and deveined
1/2 cup eggplant, sliced into rounds
2 cloves garlic, crushed or finely chopped
3 Tbls balsamic vinegar
2 sprigs thyme (substitute with 1/2 tsp dried if unavailable)
juice of half a lemon
2 Tbls torn or finely sliced fresh basil
1/2 tsp saffron threads, steeped in 2 tsp warm water
1 tomato, roughly chopped
4 Tbls sherry vinegar
2 Tbls fresh parsley, finely chopped
salt and pepper

Directions
Preheat broiler to high heat. Combine 1 clove garlic, balsamic vinegar and thyme in a bowl with a pinch of salt and some pepper. Lightly brush the eggplant rounds with lemon juice, and broil for 1—3 minutes on each side, in batches, until slightly charred and transfer to bowl. Toss with the balsamic marinade, scatter with basil, and allow to rest.

Preheat a small non-stick pan to medium-high and cook the shrimp until the flesh turns opaque (anywhere from 2—4 minutes). Add remaining garlic, saffron and saffron liquor, and cook for 30 seconds. Remove the shrimp from the pan and keep warm. Add chopped tomato to garlic and saffron in pan and cook for 1—2 minutes, until the tomato begins to release its juices. To this, add the sherry vinegar and a splash of water. Turn heat to high and allow to bubble and reduce slightly.

Remove from heat, add parsley to pan, adjust seasoning with salt and pepper if required, and spoon over the warm shrimp. Serve with the marinated eggplant.

Makes:
One serving

Nutrition per serving:
Calories = 126; Fat = 1 g; Carbs = 13 g; Protein = 15 g

Ingredients
2 ounces of crab meat, such as King crab legs
1 medium tomato
1 small cucumber
1 tsp fresh parsley, chopped
salt and pepper to taste

Directions
Cut crab meat into small strips, about an inch long. Peel and slice cucumber into tiny pieces. Do the same for the tomato. Toss together with parsley leaves and season to taste.

Makes:
Six servings (1 cup each)

Nutrition per serving:
Calories = 42; Fat = 0 g; Carbs = 4 g; Protein = 6 g

Ingredients
3 1/2 oz snapper, cut into chunks (other fish that would work well are halibut, rockfish, cod, grouper, haddock or flounder)
1/4 cup chopped onion
2 tomatoes, halved and seeds squeezed, then chopped
1 Tbls Cajun or Blackening Spice Mix (see Pantry recipes)
1 quart chicken broth or water
Tabasco or other hot sauce to taste
1/2 cup chopped parsley

Directions
In the bottom of a large sauce pan or soup pot, layer the chopped onions and soften them in a little broth or water until soft. Add the tomatoes and the chunks of fish. Sprinkle everything with the Cajun or Mexican Spice Mix, and add the chicken broth or water and the hot sauce. Bring to a simmer and cook until the fish is done—it will easily flake with a fork. Finish with the parsley on top. Taste for seasoning—you may want more spice!

Makes:
One serving

Nutrition per serving:
Calories = 191; Fat = 1 g; Carbs = 20 g; Protein = 23 g

Ingredients
3 1/2 oz striped bass (or any other firm white fish) fillet, skin and bones removed
1/2 cup fresh tomato, finely chopped, seeds and juice reserved
1 Tbls parsley, finely chopped (substitute 1 tsp dried if unavailable)
1 clove of garlic, crushed or finely chopped
1 Tbls lemon juice
1 celery stalk, finely chopped
4 stone ground wheat thins or soda crackers, to serve

Directions
Preheat oven to 350F. Combine tomatoes and their juice, parsley, garlic and celery in a bowl, and season with salt and pepper. Place fish in a baking dish lined with tin foil and layer tomato mixture over the top of the fillet. Cover with foil and bake for 10 minutes. Remove tin foil and increase the temperature to 400F. Bake for another 5—10 minutes, or until the liquid has thickened and fish is slightly bronzed in places. Serve warm with crackers.

Makes:
One serving

Nutrition per serving:
Calories = 142; Fat = 2 g; Carbs = 8 g; Protein = 22 g

Ingredients
3 1/2 ounces small shrimp, peeled and deveined
1 tomato
1 celery stalk
parsley, chopped
1/2 tsp lime juice
salt and pepper to taste
pinch cayenne pepper (optional)

Directions
Saute shrimp with salt, pepper and lime juice and a tablespoon of water. Cut tomato and celery into small pieces. When shrimp is cooked through, set aside and allow to cool (5—10 minutes). Combine ingredients together and toss with parsley, lemon juice and cayenne pepper if you like a kick. Serve chilled.

Makes:
One serving

Nutrition per serving:
Calories = 230; Fat = 5 g; Carbs = 5 g; Protein = 42 g

Ingredients
1 can of white albacore tuna packed in water
1 celery stalk
1 tablespoon of pepper
lemon juice
mustard powder

Directions
Drain tuna well, add to bowl. Cut celery into tiny pieces and mix well with tuna. Add seasonings and enjoy your simple and quick salad!

Makes:
Two servings

Nutrition per serving:
Calories = 137; Fat = 2 g; Carbs = 9 g; Protein = 21 g

Ingredients
2 each 3 1/2 oz Tilapia filets or other white fish
1 small onion
1 tomato
1/4 cup (no fat) chicken broth or celery broth
1 tsp Fish Seasoning Blend (see Pantry recipes)
parsley for garnish, optional

Directions
Pre-heat oven to 350F. Cut onion into 1 1/2 x 1/4 inch slices. Place in baking pan, lined with dampened parchment paper. Dice tomato and add to the pan.

Add broth and sprinkle with Fish Seasoning Blend. Stir well to coat all veggies.

Bake at 350 degrees for 20 minutes. Push vegetables aside and place Tilapia filets on bottom and spoon some of them back over the top of the filets. Bake 20 minutes more. Garnish with parsley.