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Healthy Recipes (Vol 3)

Beef and VealFishChickenEggVegetableFruitDrinksParty PlattersDessertsPantry

Makes:
One serving

Nutrition per serving:
Calories = 40; Fat = 0 g; Carbs = 8 g; Protein = 3 g

Ingredients
1 tomato
1/2 cup sliced celery
salt and pepper
celery tops

Directions
Slice off top of tomato and scoop out insides to form an empty cup. Store tomato pulp in refrigerator to use in another recipe. Combine celery and season with salt and pepper. Fill tomato cups with mixture. Garnish with crisp celery tops.

Makes:
One serving

Nutrition per serving:
Calories = 37; Fat = 0 g; Carbs = 7 g; Protein = 2 g

Ingredients
1 cup of Swiss chard
1 cup chopped tomato
1 tablespoon cider vinegar
salt and pepper

Directions
Tear chard into large pieces and discard the stems.

Saute tomatoes with salt and pepper, over medium heat in a little water. Add vinegar and chard. Cover and steam until cooked to your preference, about 5 to 10 minutes.

Makes:
One serving

Nutrition per serving:
Calories = 19; Fat = 0 g; Carbs = 4 g; Protein = 1 g

Ingredients
1/2 cup of eggplant, quartered
2 cloves of garlic
salt and pepper to taste
1 tsp sweet basil

Directions
Place the quartered eggplant in bowl of salted water for 5 minutes. The thing to remember about eggplant is that it tends to be a little bitter, but soaks up what is around it like a sponge. The salt water helps get rid of some of the bitterness and adds flavor. Meanwhile, cut garlic into very small pieces. Heat pan, add eggplant. When eggplant starts to brown just a little bit, sprinkle chopped garlic on top, season with salt and pepper. Also sprinkle sweet basil into the pan. Cook until eggplant turns a brownish color. Sprinkle a little more fresh basil on top.

Makes:
One serving

Nutrition per serving:
Calories = 41; Fat = 0 g; Carbs = 14 g; Protein = 4 g

Ingredients
1/2 cup of mushrooms
1/2 a small onion
salt and pepper to taste
1 Tbls lemon juice

Directions
Directions: Cut onion to desired size, add to hot pan with a tablespoon of water and saute until softened. Add sliced mushrooms. Season with salt, pepper and lemon juice.

Makes:
One serving

Nutrition per serving:
Calories = 59; Fat = 0 g; Carbs = 17 g; Protein = 3 g

Ingredients
1/2 head of cauliflower
1 medium onion
salt and pepper to taste
1/4 tsp dried basil

Directions
Chop cauliflower into small pieces and put in a bowl. Add the onion, season with salt, pepper and basil and microwave with 2 tablespoons of water. Cook until cauliflower and onions are soft.

Makes:
Four servings

Nutrition per serving:
Calories = 54; Fat = 1 g; Carbs = 14 g; Protein = 5 g

Ingredients
1 bunch broccoli
lemon juice
salt and pepper to taste
3 cloves of garlic, chopped

Directions
Preheat oven to 450 degrees. Cut broccoli and arrange on baking tray. Chop 3 cloves of garlic and sprinkle over broccoli. Toss in salt and pepper and squeeze lemon juice on top. Put in oven and bake until broccoli starts getting brown (10—15 minutes). Pour a little more lemon juice on top and add a little pepper.

Makes:
One serving

Nutrition per serving:
Calories = 122; Fat = 0 g; Carbs = 28 g; Protein = 2 g

Ingredients
1/2 cup spinach, torn in bite size pieces
1/2 cup raw mushrooms, sliced
1 large apple, peeled and chopped
1 tsp basil leaves, shredded
pinch lemon pepper
1 tsp chopped parsley
1/4 tsp onion powder
3 Tbls apple cider vinegar
salt to taste

Directions
Combine spinach, mushrooms and apple and toss together. Add lemon pepper, chopped parsley, basil, salt and a little onion powder. Add in 3 tablespoons of apple cider vinegar and mix well.

Makes:
One serving

Nutrition per serving:
Calories = 88; Fat = 0 g; Carbs = 21 g; Protein = 3 g

Ingredients
1/2 cup diced cucumber
1/2 cup diced tart apple
1 cup kale leaves torn, stems removed

Directions
Arrange a nest of kale leaves on a small plate. Combine cucumber and apple and fill the center of the kale nest. Season with salt and pepper to taste

Makes:
One serving

Nutrition per serving:
Calories = 157; Fat = 4 g; Carbs = 14 g; Protein = 25 g

Ingredients
1/2 cup eggplant
3 1/2 oz chicken breast, boneless and skinless
1 cup spinach, cut in bite size pieces
salt and lemon pepper to taste
2 cloves garlic, chopped
1 tsp basil, shredded
1/4 tsp curry powder
1/4 tsp mustard powder
1 Tbls lemon juice

Directions
Cut eggplant into small strips, about 1 inch lengthwise. Broil in a foil-lined pan with salt, garlic powder and basil until eggplant becomes golden and soft. Cut chicken into 1-inch strips. Broil in a foil-lined pan with the salt, lemon pepper, curry powder and mustard powder. Combine ingredients together in a bowl with the spinach. Add lemon juice to taste.

Makes:
One serving

Nutrition per serving:
Calories = 118; Fat = 0 g; Carbs = 17 g; Protein = 13 g

Ingredients
2 cloves garlic
1 cup spinach
3/4 cup non-fat yogurt, plain
1 Tbls parsley, chopped
1/4 tsp thyme, dried
1/4 tsp marjoram, dried
salt and lemon pepper to taste
Melba toast

Directions
Boil spinach in pot with boiling water. Drain well and chop when cool. Mince garlic and mix with yogurt. Add parsley, thyme, marjoram, salt and lemon pepper to yogurt mixture. Add drained spinach and mix well. Serve with Melba toast.

Makes:
One serving

Nutrition per serving:
Calories = 128; Fat = 0 g; Carbs = 21 g; Protein = 14 g

Ingredients
1/2 cup eggplant
3/4 cup yogurt, non-fat plain
1/2 cup radishes
1 Tbls lemon juice
salt and pepper to taste

Directions
Cut radishes into tiny pieces and set aside in bowl with the lemon juice. Slice the eggplant into 1/4 inch slices and broil in a foil-lined pan in salt and pepper until the eggplant is brown. Place a teaspoon of radish mixture onto each slice of eggplant, then top with a teaspoon of yogurt.

Makes:
One serving

Nutrition per serving:
Calories = 10; Fat = 0 g; Carbs = 2 g; Protein = 1 g

Ingredients
1 cup watercress
1 tablespoons lemon juice
salt and pepper

Directions
Make sure to wash and completely dry watercress. A salad spinner does a great job but you could dry with paper or cloth towels. Combine dressing ingredients and toss with salad at the last minute.

Makes:
One serving

Nutrition per serving:
Calories = 34; Fat = 0 g; Carbs = 6 g; Protein = 3 g

Ingredients
1 cucumber, peeled and thinly sliced
1/2 cup zucchini, sliced
salt and pepper to taste
1/4 tsp mustard powder
1/4 tsp marjoram
2 Tbls apple cider vinegar

Directions
Boil zucchini until soft. Toss with salt, pepper, mustard powder, marjoram and a few spoons of apple cider vinegar. Add to sliced cucumber.

Makes:
One serving

Nutrition per serving:
Calories = 51; Fat = 1 g; Carbs = 10 g; Protein = 5 g

Ingredients
1 medium zucchini cut in 5 chunks
5 white mushrooms, stemmed
Teriyaki Marinade (see Pantry recipes)

Directions
Many combinations of vegetables are available, check the Maintenance spread sheet for calorie counts and portion sizes. For example:

Makes:
One serving

Nutrition per serving:
Calories = 45; Fat = 0 g; Carbs = 9 g; Protein = 3 g

Ingredients
1 cup baby spinach
1 cup cherry tomatoes, halved or 1 medium whole tomato, sliced
1 Tbls fresh basil, shredded
1 Tbls balsamic vinegar
1 tsp lemon juice
kosher salt and ground black pepper

Directions
Combine balsamic vinegar, lemon juice and salt and pepper in a large bowl. Add the spinach, basil and tomatoes, toss until all are well combined.

Makes:
Six servings

Nutrition per serving:
Calories = 43; Fat = 0 g; Carbs = 10 g; Protein = 2 g

Ingredients
1 medium globe eggplant
4 large tomatoes
kosher salt and ground black pepper
several sprigs of fresh thyme chopped (no stems) or 1 Tbls dried
1 tsp granulated garlic

Directions
Preheat the broiler. Cut eggplant in 1/4 inch slices, cut tomatoes a little thicker. Spread the vegetables out and season them with kosher salt and ground black pepper. Line an oven-proof baking dish with foil and shingle the vegetables in alternating slices on the foil: start with a tomato slice, then lay an eggplant slice over half of the tomato, then a tomato slice over half the eggplant slice, etc. until the slices are layered. In a round dish make a circular pattern, in a square pan make long rows. When the vegetables are assembled, sprinkle them with the fresh or dried thyme and the garlic. Broil as far away from the heat as you can get your pan. The tomatoes should start to caramelize and the eggplant skin should blister, both vegetables should get very soft. Remove them from the broiler when they are nicely browned and let them sit for a few minutes—removing them from the foil while they are hot will tear them—in fact, this recipe is good at room temperature, and even cold.

Makes:
Six servings (1 cup each)

Nutrition per serving:
Calories = 38; Fat = 0 g; Carbs = 9 g; Protein = 3 g

Ingredients
2 medium onions, thinly sliced
4 large zucchini, sliced 1/4 inch
fresh thyme, chopped (no stems)
kosher salt and ground black pepper
1/2 tsp granulated garlic
1 Tbls lemon juice

Directions
Pre-heat the oven to 375F. Spread the zucchini and onion slices out and season them with kosher salt and black ground pepper. Lay the vegetables over a foil-lined baking tray: first a row of onions then lay a row of zucchini over half the onions, and then another row of onions followed by a row of zucchini, each row over-lapping the one underneath. Sprinkle with the lemon juice. Bake for 30 minutes. The vegetables should be done when the onions start to color and the zucchini are soft. Let sit for a few minutes—the vegetables will tear if moved while still hot. This recipe is excellent at room temperature and even cold.

Makes:
One serving

Nutrition per serving:
Calories = 210; Fat = 4 g; Carbs = 18 g; Protein = 21

Ingredients
2 large tomatoes
5 large leaves of cabbage
3 1/2 ounces lean beef
salt and pepper to taste
1 Tbls chopped parsley
1/4 tsp onion powder
1/4 tsp garlic powder

Directions
Pick largest leaves off of cabbage. Boil until very soft and slightly translucent. Cut tomatoes and place in blender with salt, pepper, and parsley and blend until smooth. Grind beef and season with onion powder, garlic powder, salt, and pepper. Place spoonfuls of beef into each cabbage leaf until full, then fold, turn over and place in baking pan. Pour tomato sauce mixture on top and bake at 350 degrees until meat is ready.

Makes:
Two servings

Nutrition per serving:
4 cups broccoli flowerets, lightly blanched or steamed

Ingredients
1 clove garlic, minced
2 packets stevia
2 Tbls water
1 Tbls lime juice
1 Tbls soy sauce
1/4 tsp red chili flakes

Directions
Combine the liquids with the stevia and red chili flakes. Heat a large skillet, add the combined liquids and simmer for 1 minute. Add the steamed broccoli and garlic and simmer another minute or two, stirring the broccoli so it is well coated with sauce.