I wanted to post a few recipes that I found through some research that were so yummy and yet healthy. Bon Appetite!
GRILLED TUNA STEAK WITH PESTO SAUCE
Quick and easy to make, especially if you make the Pesto sauce in advance, or buy it ready-made from the store. This meal is a great choice for a busy week night, when you just don’t have time to cook.
4 tuna steaks, 5 to 6 oz each
Salt and pepper to taste
1. Heat grill or broiler.
2. Cook tuna until the middle is opaque.
3. Transfer fish to plate and top with pesto.
Pesto (makes 1/2 cup)–will need food processor
4 cloves garlic, chopped
1/2 cup fresh basil, stemmed
1/4 cup walnuts
2 Tbsp black olives, minced
1/4 cup sun dried tomatoes with oil
1 Tbsp extra virgin olive oil
Blend together in food processor or purchase ready-made pesto at your local grocery store.
Health Benefits
High in protein and low in sodium and fat, tuna is a terrific choice for a low calorie meal. Choose extra virgin olive oil for the best health benefits–it’s loaded with antioxidants. The pesto sauce is low calorie, low fat and adds just the right zing–fit for a king!
WHITE BEAN DIP
Who says you have to ditch the dips when you’re watching your diet? With this low-fat, high fiber spread, you can double dip for a devilish delight. A great snack but keep it healthy with veggies and whole grain crackers. Remember: portion control is a major factor in weight loss, so don’t over-indulge.
One 19 oz. can of white beans, drained and rinsed.
3 jarred or canned anchovies, rinsed and patted dry.
3 Tbsp. lemon juice
1 Tbsp. extra-virgin olive oil
Pinch of pepper
Directions
Place all ingredients except pepper in food processor.
When mixed, add pinch of pepper.
Serve with a dish of raw veggies such as carrots, peppers, celery, tomatoes, or your choice of whole grain crackers.
Health Benefits: High in soluble fiber, protein, iron and potassium. A low-fat dip that should require no extra salt, since the anchovies are a naturally salty fish. Anchovies are high in heart-friendly polyunsaturated fatty acids that help to lower cholesterol levels and reduce the risk of heart disease. The lemon juice helps to break down the white beans while adding a pleasant taste to the dip. The extra-virgin olive oil brings out the creaminess of the white beans for a smooth texture.
Smothered Honey Red Onion With Chicken and Peas
It’s easy to make and the honey adds a nice sweet taste that traps the succulent juices in the chicken. This recipe makes plenty for 4 people.
1/3 cup red wine vinegar
3 Tbs. honey
1/2 teaspoon dried thyme crushed
1 large red onion, sliced thin
2 Tbs. fresh parsley
Salt and pepper to taste ( optional)
4 chicken breast
1 package frozen peas
Directions:
Ina bowl stir together the vinegar, honey, and thyme.
Separate the onion slices, add to the vinegar mixture let stand.
In a large skillet cook chicken with small amount of olive oil.
Salt and pepper to taste remove from skillet.
Add onion mixture to remaining drippings in skillet, cook over medium heat 3-4 minutes until onions are crisp tender.
In separate pot, cook peas, until tender, season accordingly.
Stir onion mixture in skillet and add parsley.
Add chicken breast and allow chicken to marinate over heat 2-5 minutes.
To serve, transfer chicken breast to plate and top with onion mixture.
Serve with peas.
Health Benefits:
A great source of protein, chicken is low in saturated fat and cholesterol and makes a great choice for a healthy meal. The onions, parsley and peas provide vitamins and nutrients along with antioxidants that protect against free radicals. This is a satisfying meal that is low in calories.
GRILLED TUNA STEAK WITH PESTO SAUCE
Quick and easy to make, especially if you make the Pesto sauce in advance, or buy it ready-made from the store. This meal is a great choice for a busy week night, when you just don’t have time to cook.
4 tuna steaks, 5 to 6 oz each
Salt and pepper to taste
1. Heat grill or broiler.
2. Cook tuna until the middle is opaque.
3. Transfer fish to plate and top with pesto.
Pesto (makes 1/2 cup)–will need food processor
4 cloves garlic, chopped
1/2 cup fresh basil, stemmed
1/4 cup walnuts
2 Tbsp black olives, minced
1/4 cup sun dried tomatoes with oil
1 Tbsp extra virgin olive oil
Blend together in food processor or purchase ready-made pesto at your local grocery store.
Health Benefits
High in protein and low in sodium and fat, tuna is a terrific choice for a low calorie meal. Choose extra virgin olive oil for the best health benefits–it’s loaded with antioxidants. The pesto sauce is low calorie, low fat and adds just the right zing–fit for a king!
WHITE BEAN DIP
Who says you have to ditch the dips when you’re watching your diet? With this low-fat, high fiber spread, you can double dip for a devilish delight. A great snack but keep it healthy with veggies and whole grain crackers. Remember: portion control is a major factor in weight loss, so don’t over-indulge.
One 19 oz. can of white beans, drained and rinsed.
3 jarred or canned anchovies, rinsed and patted dry.
3 Tbsp. lemon juice
1 Tbsp. extra-virgin olive oil
Pinch of pepper
Directions
Place all ingredients except pepper in food processor.
When mixed, add pinch of pepper.
Serve with a dish of raw veggies such as carrots, peppers, celery, tomatoes, or your choice of whole grain crackers.
Health Benefits: High in soluble fiber, protein, iron and potassium. A low-fat dip that should require no extra salt, since the anchovies are a naturally salty fish. Anchovies are high in heart-friendly polyunsaturated fatty acids that help to lower cholesterol levels and reduce the risk of heart disease. The lemon juice helps to break down the white beans while adding a pleasant taste to the dip. The extra-virgin olive oil brings out the creaminess of the white beans for a smooth texture.
Smothered Honey Red Onion With Chicken and Peas
It’s easy to make and the honey adds a nice sweet taste that traps the succulent juices in the chicken. This recipe makes plenty for 4 people.
1/3 cup red wine vinegar
3 Tbs. honey
1/2 teaspoon dried thyme crushed
1 large red onion, sliced thin
2 Tbs. fresh parsley
Salt and pepper to taste ( optional)
4 chicken breast
1 package frozen peas
Directions:
Ina bowl stir together the vinegar, honey, and thyme.
Separate the onion slices, add to the vinegar mixture let stand.
In a large skillet cook chicken with small amount of olive oil.
Salt and pepper to taste remove from skillet.
Add onion mixture to remaining drippings in skillet, cook over medium heat 3-4 minutes until onions are crisp tender.
In separate pot, cook peas, until tender, season accordingly.
Stir onion mixture in skillet and add parsley.
Add chicken breast and allow chicken to marinate over heat 2-5 minutes.
To serve, transfer chicken breast to plate and top with onion mixture.
Serve with peas.
Health Benefits:
A great source of protein, chicken is low in saturated fat and cholesterol and makes a great choice for a healthy meal. The onions, parsley and peas provide vitamins and nutrients along with antioxidants that protect against free radicals. This is a satisfying meal that is low in calories.
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