Healthy Recipes
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Grilled Halibut with Fresh Tomato Salsa
Ingredients
1 1/4 pounds halibut steaks, tuna or mahi-mahi, skin removed, cut into 4 pieces (see Tip)
2 tablespoons lime juice, divided
1 tablespoon extra-virgin olive oil
1 medium ripe tomato
2 tablespoons chopped fresh cilantro, or parsley
2 tablespoons chopped red onion
1 small jalapeño pepper, seeded and minced
1 clove garlic, minced
Salt & freshly ground pepper, to taste Preparation
Direction
1. Place halibut steaks in a shallow dish and sprinkle with 1 tablespoon lime juice and oil. Turn to coat well. Cover with plastic wrap and refrigerate for 15 minutes.
2. Preheat the grill.
3. Core the tomato and halve crosswise. Gently squeeze out and discard the seeds. Dice the flesh and place in a small bowl. Stir in the remaining 1 tablespoon lime juice, cilantro (or parsley), onion, jalapeño, garlic, salt and pepper.
4. Oil the grill rack (see Tip). Grill the halibut until it is opaque in the center, 4 to 5 minutes per side. Serve with the tomato salsa.
Per serving: 201 calories; 7 g fat (1 g sat, 4 g mono); 45 mg cholesterol; 3 g carbohydrates; 0 g added
sugars; 30 g protein; 1 g fiber; 152 mg sodium; 756 mg potassium
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Grilled Lemon Chicken
Ingredients
1/3 cup lemon juice
1/4 cup olive oil
1 tablespoon Dijon mustard
2 large cloves garlic, finely chopped
2 tablespoons finely chopped red bell pepper
1/2 teaspoon salt
1/4 teaspoon ground black pepper
4 skinless, boneless chicken breast halves
Directions
1. In a bowl, mix the lemon juice, olive oil, Dijon mustard, garlic, red bell pepper, salt, and pepper. Set aside 1/4 cup of the mixture to use for basting. Place chicken in the bowl, and marinate at least 20 minutes in the refrigerator.
2. Preheat grill for high heat. Lightly oil grill grate. Drain and discard marinade from the bowl, and place chicken on the grill. Cook 6 to 8 minutes on each side, until juices run clear, basting occasionally with the reserved marinade. OR be prepared in the oven in a greased 13-in. x 9-in. x 2-in. baking dish. Bake, uncovered, at 350 degrees F for 50-60 minutes or until juices run clear
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Tuna Salad wrap
Ingredients
Light Tuna (low in sodium): 1 can, drained
Pickles: 1 tbsp, chopped
Celery: 1-2 tbsp, chopped
Hard boiled egg: 1, peeled and chopped
Dried dill: 1 tbsp
Fresh lemon juice: 1/2-1 tbsp
Salt and pepper
Sliced tomatoes (optional)
2 tbsp low fat whipped dressing
Directions
1. In a bowl, combine all ingredients and mix thoroughly. Taste and adjust the seasoning and lemon juice.
2. Serve the tuna salad with sliced tomatoes or/ and place it in whole wheat wrap.
Oatmeal and Blueberry Pancake
Main Ingredients
1 cup large flake oats
1 cup egg whites
1 mashed banana or medium size apple diced small
1/2 teaspoon ground cinnamon
Dash salt and pepper
1 teaspoon vanilla extract
1 cup fresh blueberries or frozen blueberries
Directions
1. Combine oatmeal and egg white and mix well in a bowl. Add cinnamon, mix then add mashed banana and/or diced apple. Now add salt, pepper and vanilla extract and mix one more time. Let mixture sit for 15 minutes for best results.
2. Spray Pam in pan over medium-high heat. Drop batter by large spoonfuls onto pan and top with blueberries. Cook until edges are dry or bottom is brown, approx. 3-5 minutes. Flip, and cook until browned on the other side. (3 Servings)
Amount Per Serving Calories: 253 | Total Fat: 6.1g | Cholesterol: 1mg
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Grill Chicken and Vegetables
Main Ingredients
Chicken breasts: 4 halves skinless boneless
Olive oil: 2+1 tbsp
Garlic: 2 cloves, finely minced
Dried thyme: 1 tsp
Fresh lemon juice: 1 tbsp
Freshly ground black pepper: 1/2-1 tsp
Salt: 1/2-1 tsp
Bell peppers: 2, sliced
Zucchini: 2, sliced
Directions
1. Wash chicken breasts and pat dry.
2. Mix 2 tbsp olive oil, minced garlic, thyme, salt and pepper.
3. Rub the mixture over chicken breasts.
4. Drizzle 1-2 tbsp olive oil over sliced zucchini and bell peppers. Season with salt and pepper.
5. Grill chicken breasts and vegetables over medium-high heat. Do not over cook them (about 5 min on each side), and sprinkle with fresh lemon juice and serve.
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Grill Salmon
Ingredients
2 pounds salmon fillets
1/2 cup lemon juice
4 green onions, thinly sliced
3 tablespoons minced fresh parsley
1 1/2 teaspoons minced fresh rosemary
1/2 teaspoon salt
1/8 teaspoon pepper
Directions
1. Place salmon in shallow dish. Combine remaining ingredients and mix well. Set aside 1/4 cup for basting; pour the rest over the salmon. Cover and refrigerate for 30 minutes. Drain, discarding marinade. Grill salmon over medium coals, skin side down, for 15-20 minutes or until fish flakes easily with a fork. Baste occasionally with reserved marinade
2. Serve on a salad or steamed vegtable.
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Click on Title below for recipe detail: For Vegan Recipes click Here
Egg White Omelet with Asparagus
Ingredients
Three egg whites
Three asparagus spears, blanched and cut into 1-inch sections
1 tablespoon chives, chopped
Non stick spray Pam
Salt
Ground pepper
Directions
1. Spray pam on a non-stick omelet pan. Beat the egg whites with a fork and add the chives, salt and ground pepper.
2. In a separate pan, toss asparagus in some oil until heated through, then season with salt and ground pepper. Set aside and keep warm. Pour the egg white into the omelet pan and, with a fork, quickly draw the edges to the center, so the omelet cooks evenly.
3. When cooked but still creamy place the asparagus in the center and leave on the heat for a second longer. With a fork fold the omelet towards the far lip of the pan, giving the pan a light tap to loosen the omelet. Slide out onto a warm plate
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Lemon-Pepper Catfish
Ingredient
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1-2 teaspoons black pepper
1/2 teaspoon salt
4 catfish fillets, (about 1 pound total)
1 lemon, cut into 4 wedges
Preparation
1. Whisk together lemon juice, oil, pepper and salt in a shallow nonreactive dish. Add catfish and turn to coat with marinade. Cover and refrigerate for 30 minutes.
2. Preheat grill or broiler.
3. Grill or broil fish on a lightly oiled rack, turning once, until the fish is opaque, about 10 minutes per inch of thickness. Serve with lemon wedges.
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Grilled Whole Trout with Lemon-Tarragon Bean Salad
Ingredient
1/4 cup chopped fresh tarragon, plus 4 whole sprigs
3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 tablespoon chopped shallot
1 teaspoon kosher salt
1/4 teaspoon brown sugar
1/4 teaspoon freshly ground pepper, divided
1 15-ounce organic low sodium can small white beans, rinsed
1/2 cup chopped roasted red peppers
4 cleaned whole rainbow trout
12 thin slices of lemon,
Preparation
1. Mix tarragon, lemon juice, oil, shallot, 1/4 teaspoon salt, brown sugar and 1/8 teaspoon pepper in a medium bowl until combined. Reserve 2 tablespoons of the dressing; add beans and peppers to the rest and toss to combine.
2. Preheat grill to medium-high. Coat a large fish-grilling basket with cooking spray. Stuff each trout with 3 slices lemon and 1 tarragon sprig. Sprinkle inside and out with the remaining 3/4 teaspoon salt and 1/8 teaspoon pepper. Place in the basket.
3. Grill the fish until the skin is golden and crispy, 4 to 5 minutes per side. Carefully remove the lemon and tarragon, drizzle the fish with the reserved dressing and serve with the bean salad.
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