centered image

centered image

50 of the Healthiest Recipes Known to Man

Discussion in 'Dietetics' started by Egyptian Doctor, Oct 5, 2015.

  1. Egyptian Doctor

    Egyptian Doctor Moderator Verified Doctor

    Joined:
    Mar 21, 2011
    Messages:
    9,751
    Likes Received:
    3,327
    Trophy Points:
    16,075
    Gender:
    Male
    Practicing medicine in:
    Egypt

    The best way to ensure that you’re eating the healthiest food is to make it yourself. It’s tough to always know what’s in your food when you aren’t in charge of the ingredients.

    So what makes a dish healthy? It includes several important food groups that work together to build muscle and keep you lean. These include fruits, vegetables, whole grains, low or nonfat dairy, lean protein, nuts and seeds, and healthy fats. Usually no one meal can include each food group, but aim for at least 3 in each meal.

    Here are a wide variety of healthy recipes that include all kinds of healthy foods. Work your way through making all 50, or choose your top 10. No matter which you choose to cook, you can be sure these tasty recipes will help you stay in trim and fit!

    1. Brussel Sprouts and Walnut Pizza with Whole Wheat Flax Crust (shown above)

    There’s no need to feel guilty about eating pizza when you do it right. In this recipe, the crust is made using whole wheat flour and flax seed meal. If you don’t want to make your own crust, then purchase whole wheat dough from your local pizzeria or head to the market to purchase refrigerated or frozen whole wheat dough.

    Skill level: Beginner
    Yields: 2 (14-inch) pizzas
    Start to Finish: 1 hour, 51 minutes, plus 1 hour for dough to rise
    Prep: 25 minutes
    Cook: 1 hour, 26 minutes

    Ingredients:

    For the crust
    1 cup whole-wheat flour
    2 cup all-purpose flour
    2 teaspoon instant yeast
    1¼ cup warm water
    1 tablespoon olive oil
    1¼ teaspoon salt
    ¼ cup flax seed meal

    For the toppings
    1 shallot, minced
    1 pound Brussels sprouts, quartered
    1 tablespoon olive oil
    1 tablespoon garlic olive oil (½ tablespoon for each pizza)
    1 cup walnuts, crushed and toasted
    8 oz burrata (4 oz for each pizza)
    Sea salt and fresh cracked black pepper to taste
    1 tablespoon chestnut honey (or any high-quality honey- ½ tablespoon for each pizza)

    Instructions:

    For the crust

    1. Combine all ingredients except flax in a large bowl either by hand or using a mixer. Add the flax and knead mixture together until no longer sticky. Cover and let rise for 1 hour. Cut dough in half and separate to rise for another hour.
    2. While rising, preheat oven to 450 degrees.
    3. Roll the dough out onto a pizza stone until 14’’ in diameter. Bake on the lower rack for about 10 minutes, until the edges start to slightly brown. Remove from oven and arrange toppings. Repeat for second pizza.

    For the toppings

    1. Preheat oven to 350 degrees.
    2. On a baking sheet, toast the walnuts for approximately 8 minutes, until they begin to brown. In a medium to large roasting pan, toss together the olive oil, Brussels sprouts and shallot. Season with salt and pepper. Turn the oven up to 375 degrees and roast for 50 minutes, until Brussels sprouts are tender inside and crisp on the outside.
    3. Brush ½ tablespoon garlic olive oil all over dough and add half of the Brussels sprouts, walnuts and burrata (save the rest for second pizza.) Bake for another 8 minutes or until cheese is melted and crust is slightly brown.
    4. Remove from the oven and season with salt and pepper to taste. Drizzle honey over pizza and serve. Repeat for second pizza.

    2. Black Bean, Cilantro, and Avocado Quesadillas

    Mexican fare makes up some of the most mouthwatering plant-powered meals in the universe. These easy quesadillas are a simple solution for getting a healthy meal on the table in 30 minutes. Once this recipe becomes one of your favorites, you can mix things around by substituting 1¾ cups of your favorite cooked beans (like pinto or white) or cooked lentils instead of black beans.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 47 minutes
    Prep: 15 minutes
    Cook: 32 minutes

    Ingredients:

    One 15-ounce can black beans, no salt added, rinsed and drained, liquid reserved (or 1¾ cups cooked)
    1 medium tomato, diced
    ½ small chile pepper (e.g., jalapeño, Anaheim), finely diced
    1 tablespoon fresh lemon juice
    1 medium garlic clove, minced
    ¼ cup finely diced fresh cilantro
    2 teaspoons extra virgin olive oil
    Eight 6-inch corn tortillas
    ¼ cup plant-based shredded cheese, optional
    1 medium avocado, peeled and cut into thin slices
    Plant-based sour cream, optional

    Instructions:

    1. In a small mixing bowl, mash the beans with a potato masher or fork, adding 1 to 2 tablespoons of the reserved bean liquid to make a thick, lumpy mixture.
    2. Add the tomato, chile pepper, lemon juice, garlic, and cilantro to the beans and mix well.
    3. Heat 1 teaspoon of the olive oil in a large skillet.
    4. Spread ½ cup of the bean mixture onto two tortillas smoothly. Place them in the skillet, bean side up. Sprinkle each with 1 tablespoon of cheese, if desired. Top with another tortilla. Cook the quesadillas over medium heat for about 4 minutes, until the bottom side is browned. Turn over carefully and cook the other side for about 4 minutes, until browned.
    5. Remove the quesadilla from the skillet and garnish with avocado slices and plant-based sour cream, if desired. Repeat the process again to make 4 quesadillas.

    09d0935538a71520e5382d4c8c4add20.jpg
    3. Tuna Quinoa Cakes

    Boost your omega-3 fats by using canned tuna or salmon in these quinoa cakes. Cold water fish like tuna and salmon are some of the top sources of EPA and DHA, two types of omega-3 fats which have been shown to help heart health. Omega-3 fats have also been shown to help reduce inflammation.

    Skill level: Beginner
    Serves: 6
    Start to Finish: 25 minutes
    Prep: 5 minutes
    Cook: 20 minutes

    Ingredients:

    ½ cup cooked, mashed sweet potato
    2 cans tuna, drained
    ¾ cup cooked quinoa
    ¼ cup green onion, chopped
    2 cloves garlic, minced
    1 tablespoon lemon juice
    1 egg
    ¼ cup plain yogurt
    1 tablespoon mustard
    ½ teaspoon cayenne pepper
    1 teaspoon paprika
    ½ cup breadcrumbs

    Instructions:

    1. In a small bowl, combine the tuna and sweet potato and mix well.
    2. Add remaining ingredients and stir until well combined.
    3. Using your hands, form into 6 cakes.
    4. Place on a greased baking sheet and bake at 400 degrees for 20 min, flipping once.

    [​IMG]
    4. Thai Salad Bowls

    This fresh and filling salad is loaded with crunchy vegetables and protein-filled quinoa, and tossed with a spicy green curry and peanut salad dressing.

    Skill level: Beginner
    Serves: 6
    Start to Finish: 30 minutes
    Prep: 30 minutes
    Cook: 0 minutes

    Ingredients:

    For the salad dressing
    1 tablespoon green curry paste
    ¼ cup natural peanut butter
    1 teaspoon chopped, fresh ginger
    2 teaspoons honey
    2 cloves garlic, chopped
    ¼ cup cilantro, lightly packed
    2 tablespoons fresh lime juice
    2 tablespoons olive oil
    2 tablespoon water
    Kosher salt, to taste

    For the salad:

    4 cups lettuce, washed and chopped (romaine or hearty baby lettuces work well)
    2 cups shredded cabbage, washed
    1 red bell pepper, washed, cored and thinly sliced
    4 green onions, white and light green parts only, washed, thinly sliced
    1 cup loosely packed cilantro leaves
    2 cups shredded carrots, washed
    2 cups cooked quinoa
    ¼ cup peanuts, roughly chopped

    Instructions:

    1. For the salad dressing: Combine all of the ingredients in a blender or food processor and puree until smooth. Note - alternatively, ingredients can be whisked together in a small bowl.
    2. To make the salad: Place the lettuce in the bottom of a large mixing bowl. Add remaining ingredients and the salad dressing and toss to coat. Alternatively, salad can be served in a large bowl or on a platter and dressing can be served on the side.

    [​IMG]
    5. New Orleans Barbecue Shrimp

    You should have at least one NOLA recipe in your repertoire and what’s better than barbecued shrimp! Although shrimp has a bad reputation for being high in cholesterol, the latest Dietary Guidelines Committee Report recommended the cholesterol guidelines be eliminated. This is because there is a lack of evidence connecting the consumption of high cholesterol foods, with raising your blood cholesterol. Now you can enjoy your shrimp guilt-free!

    Skill level: Beginner
    Serves: 8
    Start to Finish: 20 minutes
    Prep: 10 minutes
    Cook: 10 minutes

    Ingredients:

    2 pounds of raw shrimp, peeled
    ¼ cup olive oil
    1 tablespoon chopped rosemary
    1 teaspoon black pepper
    2 teaspoons Cajun seasoning (I like Chef Paul Prudhomme’s Magic Seasoning Blends Seafood Magic)
    2 garlic cloves, minced
    2 tablespoons low-sodium Worcestershire sauce
    2 tablespoons hot sauce
    2 tablespoons lemon juice
    1 cup low-sodium beef broth

    Instructions:

    1. In a large skillet set over medium heat, pour olive oil. Add rosemary, pepper, Cajun seasoning and garlic. Cook for 1-2 minutes.
    2. Add Worcestershire sauce, hot sauce, lemon juice, and shrimp. Cook until pink.
    3. Add beef broth. Cook 2 to 3 additional minutes.
    4. Remove from heat. Serve.

    6. Crispy Cauliflower with Lemon, Tahini, Garlic and Mint

    Cauliflower is part of the cruciferous vegetable family, shown to help reduce cancer risk. One cup of fresh cauliflower contains 25 calories, 10-percent of your daily recommended amount of fiber, and a boatload of nutrients including vitamins B6, folate, C and K. It also contains numerous cancer-protecting antioxidants including sulforaphanes, glucosinolates and thiocynates.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 40 minutes
    Prep: 15 minutes
    Cook: 25 minutes

    Ingredients:

    1 large head cauliflower, chopped into florets
    2-3 tablespoons Olive oil
    1 teaspoon garlic powder
    1 teaspoon onion powder
    1 teaspoon sea salt
    ½ cup Panko bread crumbs

    For the Tahini Sauce:

    2 tablespoons tahini (sesame seed paste)
    2 tablespoons water
    Juice from ½ a lemon
    1 small garlic clove, minced (I use Gourmet Garden)
    Pinch salt
    1 teaspoon ground cumin
    ¼ cup fresh mint

    Instructions:

    1. Heat your oven to 425.
    2. In a large bowl, toss cauliflower with olive oil, garlic and onion powder and salt. Shake the bowl or stir well. Then add panko bread crumbs and stir or shake again.
    3. Pour cauliflower into sheet pan and roast for about 25 minutes, stirring 2-3 times while cooking.
    4. In a small bowl, whisk together the tahini sauce ingredients. Taste and adjust seasoning. Add more water if too thick.
    5. When cauliflower is done, gently toss with the dressing and sprinkle with chopped mint before serving.

    7. Sweet and Hearty Beef Stew

    Lean beef can absolutely be part of a healthy eating plan. The term “lean” is defined by the United States Department of Agriculture (USDA) and Food and Drug Administration (FDA) as having less than 10-perfect of fat by weight or less than 10 grams of fat per 100 grams. Today, over 65-percent of beef cuts meet the guidelines for “lean” thanks to increased trimming practices.

    Skill level: Beginner
    Serves: 6
    Start to Finish: 6-7 hours, 15 minutes
    Prep: 15 minutes
    Cook: 6-7 hours

    Ingredients:

    8 ounces pre-sliced mushrooms
    2 pounds lean stew meat, trimmed of fat
    One 16-ounce bag baby carrots
    One 8-ounce can tomato sauce
    1/3 cup pure maple syrup
    2 tablespoons cider vinegar
    ½ teaspoon kosher salt
    3 tablespoons cornstarch
    3 tablespoons cold water
    1 cup frozen petite peas, thawed

    Instructions:

    1. Place the mushrooms in the bottom of a 5- or 6-quart slow cooker. Top with the stew meat and carrots. In a bowl, mix together the tomato sauce, maple syrup, and vinegar, and salt and pour evenly over the meat and vegetables. Cover and cook on low until the meat and carrots are tender, 6 to 7 hours.
    2. When done, maintain the slow cooker on low heat. In a bowl, whisk together the cornstarch and water until well combined. Gently stir the cornstarch mixture and the peas into the slow cooker and cover until the liquid thickens and the peas heat through, about 5 minutes.

    8. Chocolate Chip Protein Bars

    You can make sure you’re getting the ingredients you want by making your own protein bar. These bars contain 7 grams each, plus whole grains like brown rice and rolled oats and healthy fat from nut butter, almonds, and canola oil.

    Skill level: Beginner
    Serves: 12
    Start to Finish: 33 minutes
    Prep: 15 minutes
    Cook: 18 minutes

    Ingredients:

    ½ cup honey
    ½ cup nut butter (like peanut or almond)
    ½ cup almond milk
    ¼ cup chocolate protein powder
    1 tablespoon canola oil
    1 teaspoon pure vanilla extract
    1 cup rolled oats
    2 cups crisp brown rice cereal
    ½ cup sliced almonds
    ½ cup mini chocolate chips, divided
    ½ teaspoon kosher salt

    Nonstick cooking spray

    Instructions:

    1. Coat a 9-by-9-inch baking dish with cooking spray and set aside. Preheat oven to 350 degrees F.
    2. In a small saucepan over medium heat, combine honey, nut butter, almond milk, protein powder, canola oil and vanilla. Stir and cook until mixture just begins to bubble, about 2 to 3 minutes. Remove from heat and set aside.
    3. In a large bowl, combine oats, rice cereal, almonds, ¼ cup chocolate chips and salt; toss well. Pour warm honey mixture over oatmeal mixture and stir gently with a spatula until well combined.
    4. Transfer to baking dish, cover with parchment paper and press firmly into dish. Bake for 15 minutes. Sprinkle with remaining chocolate chips and allow to cool completely. Cut into bars or squares.

    9. Gluten Free San Antonio Breakfast Skillet

    Whether you need to eat gluten-free or choose to do so, this recipe is simple and delicious. Plus, you’ll get a healthy dose of protein from lean ground meat first thing in the morning. What could you better?!

    Skill level: Beginner
    Serves: 6
    Start to Finish: 45 minutes
    Prep: 10 minutes
    Cook: 35 minutes

    Ingredients:

    For the skillet
    1 tablespoon canola oil
    ½ pound 93% lean ground beef
    1 large russet potato
    ⅓ cup chopped purple onion
    1 teaspoon garlic powder
    1 teaspoon smoked paprika
    1 teaspoon jalapeno powder
    1 teaspoon basil
    ½ teaspoon black pepper

    For the gravy

    15 oz can pinto beans, drained
    ¼ cup chopped tomatoes
    ½ teaspoon garlic powder
    ¼ teaspoon smoked paprika
    ½ teaspoon smoked sea salt
    ⅓ cup maple syrup (I prefer sugar free)

    Instructions:

    1. Preheat oven to 400*F.
    2. In a medium nonstick pan, combined ground beef with ⅓ cup water and spices.
    3. Heat oven medium heat until beef is browned. Remove from heat.
    4. While beef is cooking, chop potato and onion into small pieces.
    5. Combine potatoes, onions and beef mixture into cast iron skillet
    6. In a cast iron skillet, place 1 tablespoon olive oil with beef mixture.
    7. Place in the oven and cook for 30 minutes.
    8. While cooking skillet, prepare gravy using a blender or blender cup.
    9. Add pinto beans with spices, tomato and syrup. Puree until smooth.
    10. Remove from oven after 30 minutes and top with gravy.
    11. Return to oven and reduce heat to 375 degrees F for 5-10 more minutes.
    12. Remove from oven and top with sliced tomatoes and cilantro. Enjoy with corn tortillas or cornbread on the side.

    10. Citrus Baked Salmon

    Salmon is a great way to get both your omega-3 fats and those muscle building branch chain amino acids (BCAAs). This tasty recipes takes 10 minutes to prep, and the oven does the rest of the work.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 40 minutes
    Prep: 10 minutes
    Cook: 30 minutes

    Ingredients:

    4 (4 ounce) wild skinless salmon fillets
    1 tablespoon olive oil
    Sea salt, to taste
    Lemon pepper, to taste
    Juice of one lemon
    4 slices fresh lemon
    4 slices fresh orange
    4 sheets of aluminum foil

    Instructions:

    1. Preheat the oven to 350 degrees. Coat both sides of the salmon with olive oil. Season with lemon pepper and sea salt. Place the salmon fillets into the center of each piece of aluminum foil. Squeeze a small amount of lemon juice over each fillet. Cover each fillet with one slice of orange, one slice of lemon.
    2. Fold the sides of the foil over the fish, covering completely and sealing the packets closed. Place the foil packet in a 9 x 13 baking pan. Repeat until all of the salmon have been individually wrapped in foil and placed on the baking sheet.
    3. Bake for approximately 30 minutes in the preheated oven, or until salmon is cooked through. You may need to open one of the packets to check. Serve immediately.
    [​IMG]
    11. Orange and Green Smoothie

    Smoothies are an easy way to take in fruits and vegetables. Both kale and spinach are leafy greens that are packed with iron. The type of iron from plants, however, needs the assistance of vitamin C in order to be more easily absorbed into the body. Luckily, these greens are paired up with an orange which is an excellent source of the vitamin.

    Skill level: Beginner
    Serves: 1
    Start to Finish: 10 minutes
    Prep: 10 minutes
    Cook: 0 minutes

    Ingredients:

    1 navel orange, peeled and cut into quarters
    1 overripe frozen banana
    2 cups (loosely packed) chopped kale (tough stems removed)
    1 cup baby spinach leaves
    ½ cup ice
    ½ cup cold water

    Special equipment: Vitamix blender or other industrial blender (nutribullet, etc.)

    Instructions:

    1. Peel the banana and add it to the blender. Add the orange, kale and spinach. Pour the ice and water over the fruits and vegetables. Secure the lid tightly on the blender and start at a low speed, working your way higher and higher until the mixture has been processed completely and is the consistency of a smoothie. Serve.

    12. Vegan Philly Cheesesteak Wraps

    Whether you’re a vegan or not, this veggie and fresh herb sandwich is topped with a homemade “cashew cheese” that contains BCAAs. The nice amount of fiber you’ll get will also help keep you feeling full and satisfied.

    Skill level: Beginner
    Serves: 6
    Start to Finish: 1 hour, 15 minutes, plus 1 hour sitting time
    Prep: 45 minutes
    Cook: 30 minutes

    Ingredients:

    6 large portobella mushrooms
    2 yellow onions, chopped
    2 large bell peppers, chopped
    ⅓ cup liquid smoke
    ½ cup fresh herbs (mix of equal parts rosemary, oregano, thyme)
    ¼ cup olive oil plus two tablespoons
    6 whole wheat tortillas
    Juice of 1 lemon
    1 clove garlic
    1½ cups cashews
    1 cup water
    Salt and pepper

    Instructions:

    1. Remove mushroom stems and slice caps into small strips
    2. In a large mixing bowl combine mushrooms strips, olive oil, liquid smoke, and herbs.
    Stir until mixed together and let sit for 1 hour
    3. Make the “cheese”: combine the lemon juice, cashews, water, and garlic in a blender and blend until smooth.
    4. Put the onions in a large non-stick skillet over medium heat. Cover and cook, stirring infrequently, until the onions are dry and almost sticking to the pan, about 20 minutes.
    5. Stir in 2 tablespoons olive oil and a pinch of salt and turn the heat down to medium low. Cook, stirring occasionally, until the onions are browned and starting to melt. Set the cooked onions aside.
    6. Reuse the same skillet and return to medium heat. Pour in the mushrooms from the mixing bowl. You may need to do this in two batches if your skillet is too small to hold all the mushrooms. Continue to cook, stirring often, until the mushrooms lose most of their water and start to char.
    7. Add in the peppers for 3-4 minutes at the end to lightly sauté them.
    8. Combine mushrooms & peppers, sauce, and onions in a tortilla to create your wrap. Enjoy!

    13. Kale and broccoli Salmon Burgers

    Canned salmon is a convenient way to take in your protein and omega-3 fats. The salmon is bulked up with broccoli, onion, and kale making them super packed with dark leafy green nutrients like antioxidant vitamins A and C and vitamin K.

    Skill level: Beginner
    Serves: 5
    Start to Finish: 55 minutes
    Prep: 45 minutes
    Cook: 10 minutes

    Ingredients:

    1 (15 oz) can wild salmon, drained
    ½ cup almond meal
    2 eggs
    2 tablespoons lemon juice
    ½ teaspoon salt
    ½ teaspoon garlic powder
    Pepper, to taste
    1½ cups very finely chopped kale (stems removed)
    ¾ cup very finely chopped broccoli florets
    ½ cup chopped onion
    ½ cup finely chopped parsley (optional)

    Instructions:

    1. Place drained salmon in a large bowl (I remove the skin and bones, but that’s optional).
    2. Add eggs, almond meal, lemon juice, salt, garlic powder, and pepper. Stir well to combine.
    3. Add in chopped veggies. Be sure they are chopped into tiny pieces because the burgers will fall apart if there are large chunks. Mix well (I used my hands).
    4. Form into 5 tightly-packed patties. Place on a plate lined with foil or parchment paper and refrigerate for at least thirty minutes.
    5. Once refrigerated, heat a large skillet sprayed with oil over medium heat. Once hot, add burgers. Cook for 5-7 minutes per side, or until browned.

    14. Grilled Bulgogi Rice Bowls

    In this Asian-inspired bowl, a classic Korean marinated beef called bulgogi is used. You can find it prepackaged at many grocery stores or Asian markets.

    Skill level: Beginner
    Serves: 6
    Start to Finish: 1 hour, plus 1 hour marinating time
    Prep: 15 minutes
    Cook: 45 minutes

    Ingredients:

    2 lbs. bulgogi beef (ours comes prepackaged at the grocery store) or sliced sirloin
    6 garlic cloves, minced
    1 teaspoon fresh grated ginger
    ½ cup soy sauce
    2 tablespoons honey
    1 tablespoon sesame oil
    1 tablespoon mirin
    ¼ teaspoon black pepper

    For the rice:

    3½ cups of water
    2 cups jasmine rice
    2 tablespoons sesame oil
    1 tablespoon salt

    For the fixings:

    Iceberg lettuce leaves
    1 cup of julienned carrots
    1 stalk of green onions, sliced
    1 onion, sliced and/or diced
    1 stalk bok choy, diced
    1 teaspoon sesame oil

    Instructions:

    1. Combine garlic, ginger, soy sauce, honey, oil, mirin, and pepper.
    2. Open packages of meat and place in a baking dish. Separate the thin slices of meat and cut off excess fat.
    3. Pour marinade over the meat and massage it in with your hands. Cover and put in fridge for at least an hour.
    4. While meat is marinating, prep vegetable fixings.
    5. Start rice after 30 minutes of marinating: Bring 3½ cups of water to a boil with the 2 tablespoons sesame oil, and salt. Once boiling, Add 2 cups of rice, stir, cover, and reduce heat to low. Leave it alone for 30 minutes. After 30 minutes, remove from heat for serving.
    6. While rice is cooking, place bok choy, onion and sesame oil in a pan and stir-fry until onions are cooked. Set aside.
    7. On a preheated grill, place bulgogi meat on med high heat. Cook 4 minutes per side or until meat is firm and is easily removed from grill.
    8. Place cooked rice, bok choy/onion mixture, carrots, lettuce, and meat on the table.
    9. Assemble your bowl. Use the lettuce as a taco to place meat and fixings.

    15. Healthy Mexican Casserole

    This casserole is a perfect meal to cook and freeze. Make a full batch on the weekend and once it cools, slice half and package into freezer-safe containers so you can eat healthy any night of the week, especially hectic nights.

    Skill level: Beginner
    Serves: 8-10
    Start to Finish: 1 hour, 10 minutes
    Prep: 20 minutes
    Cook: 50 minutes

    Ingredients:

    1 lb. chicken breasts, chopped into bite-size pieces
    1 cup brown rice or quinoa, uncooked
    2 tablespoons olive oil
    1 bell pepper, diced
    1 white onion, diced
    ½ cup spinach or kale, chopped
    2 cloves garlic, minced
    1 can black beans, rinsed and drained
    1 can fire roasted tomatoes, drained
    1 cup plain nonfat Greek yogurt
    ¾ cup mozzarella cheese
    ½ cup cheddar cheese
    2 tablespoons chili powder
    ½ teaspoon cayenne pepper
    1 teaspoon cumin seeds
    ½ teaspoon salt
    ½ teaspoon black pepper

    Instructions:

    1. Preheat oven to 350 degrees F.
    2. Heat 1-2 tablespoons olive oil in skillet over medium-high heat.
    3. Cut chicken breasts into bite-sized pieces and cook in skillet until fully cooked (no longer pink in middle) about 5 minutes each side. While chicken is cooking, add all seasonings (chili powder, cumin, salt, pepper, cayenne) along with garlic, onion, and pepper. Cook for a few minutes, until onions and peppers are softened.
    4. Prepare the brown rice or quinoa in a large pot by measuring 1 cup uncooked quinoa and combining with 2 cups of water. Bring to boil, then lower to a simmer and cover for about 12-15 minutes. Fluff quinoa with fork.
    5. Add the chicken, pepper, and onion mixture to the large pot of quinoa. Drain and rinse the cans of black beans and fire-roasted dice tomatoes. Add to large pot with the spinach (or kale) and cook (on low) for about 2 minutes. Add the Greek yogurt, ½ cup mozzarella cheese, and ¼ cup cheddar cheese. Stir together until well-combined and pour into a casserole dish (sprayed with non-stick cooking spray).
    6. Sprinkle the remaining cheese (¼ cup cheddar, ¼ cup mozzarella) on top of casserole and bake for 15-20 minutes. Cheese should be slightly brown on top. Remove from oven and let cool several minutes before serving.

    16. Shakshuka

    This delicious Middle Eastern dish is perfect for breakfast, lunch, or dinner. Although you may be tempted to use only the egg white, a whopping 40-percent of the protein is found in the yolk.

    Skill level: Beginner
    Serves: 4-6
    Start to Finish: 50 minutes
    Prep: 15 minutes
    Cook: 35 minutes

    Ingredients:

    2 tablespoons olive oil
    1 cup diced yellow onion
    1 serrano or jalapeno pepper, seeded and minced
    1 cup diced yellow bell pepper
    1 cup diced green zucchini
    1 cup diced yellow summer squash
    2 large garlic cloves, minced (about 1 heaping tablespoon)
    1 teaspoon ground cumin
    ½ teaspoon turmeric
    1 teaspoon sweet paprika
    26-28 ounces diced tomatoes
    2 tablespoons tomato paste
    2 teaspoons honey
    1 teaspoon cider vinegar
    1 cup corn (frozen, fresh, or canned)
    ½ teaspoon Kosher salt
    Freshly ground pepper
    ¾ cup crumbled feta cheese
    4 large pasteurized eggs
    Chopped parsley, for garnish (optional)
    Za'atar, for garnish (optional)

    Instructions:

    1. Heat olive oil over medium-high heat in a large skillet (straight sided skillet is preferable).
    2. Add onions; sauté 2 minutes. Add serrano pepper and bell peppers; sauté 4 minutes. Add zucchini and summer squash; sauté 5 minutes. Add garlic, cumin, turmeric, and paprika; stir until fragrant, about 1 minute.
    3. Reduce heat to medium and add diced tomatoes, tomato paste, honey, cider vinegar, and corn; stir in salt and pepper. Simmer about 10-12 minutes until the sauce has thickened and reduced somewhat.
    4. Turn off the heat and press the crumbled feta into the tomato sauce. With the back of a spoon, make 4 indentations in the sauce. Crack eggs one at a time into a small bowl and pour into each of the four indentations. Carefully drag a spatula gently through the egg whites, being sure not to disturb the yolks. Simmer over low heat for about 5 minutes, gently stirring the sauce and basting the eggs with the sauce.
    5. Cover and cook another 3-5 minutes for runny eggs. Cook longer for more well-done eggs.
    6. Serve with a sprinkling of parsley and za'atar if desired.
     

    Add Reply

  2. Egyptian Doctor

    Egyptian Doctor Moderator Verified Doctor

    Joined:
    Mar 21, 2011
    Messages:
    9,751
    Likes Received:
    3,327
    Trophy Points:
    16,075
    Gender:
    Male
    Practicing medicine in:
    Egypt
    17. Coconut Steel Cut Oatmeal with Almonds and Dark Chocolate

    Ever try overnight oats? You prepare it in the evening, refrigerate, and wake up to a delicious bowl of whole grain goodness. If you’re looking to sneak in extra antioxidants here, stir in a few tablespoons of unsweetened cocoa powder.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 12 minutes, plus overnight in refrigerator
    Prep: 10 minutes
    Cook: 2 minutes

    Ingredients:

    2 cups quick cook steel cut oats or rolled oats
    4 cups unsweetened coconut milk
    Pinch of sea salt
    ½ cup shredded unsweetened coconut
    ½ cup chopped almonds
    ¼ cup chopped dark chocolate
    Honey or pure maple syrup for serving

    Instructions:

    1. In a large lidded container, mix oats, coconut milk and sea salt. Let sit in the refrigerator overnight.
    2. In the morning, warm the oats on the stove or in the microwave for a minute or two, or enjoy cold. Top with coconut, almonds and dark chocolate. Drizzle with a teaspoon of honey to sweeten.

    18. Crunchy Roasted Chickpeas

    Sometimes you really need something crunchy. Instead of heading for a bag of chips, whip up these roasted chickpeas (with only 4 ingredients) and store at room temperature for up to 1 week.

    Skill level: Beginner
    Serves: 2
    Start to Finish: 40 minutes
    Prep: 5 minutes
    Cook: 35 minutes

    Ingredients:

    1 (15-oz) can of chickpeas
    ½ tablespoon of canola or vegetable oil
    1 teaspoon sea salt
    1 teaspoon black pepper

    Instructions:

    1. Preheat oven to 375 degrees.
    2. Rinse and drain chickpeas. Lay on a paper towel and pat dry.
    3. Once dry, combine the chickpeas, oil, salt, and pepper in a bowl and stir.
    4. Coat a baking sheet with cooking spray. Spread chickpeas evenly on baking sheet and place in the oven.
    5. Bake for 30-35 minutes or until crispy. Cooking times may vary based on ovens.

    19. Spicy Tuna and Strawberry Kebabs

    Many fruit hold up nicely on the grill. In these kebabs, the sweet flavor ofstrawberries compliments the tuna and vegetables nicely. Plus, it’s an easy way to take in 3 food groups at once.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 36 minutes, plus marinating time
    Prep: 20 minutes
    Cook: 16 minutes

    Ingredients:

    8 bamboo or metal skewers
    1 pound tuna fillets, cut into thick chunks
    ½ cup adobo or chipotle sauce
    1-2 cups green bell pepper, cut into chunks
    2 cups whole strawberries (I use California strawberries), stems removed
    1 medium red onion, cut into chunks

    For the fruit salsa:

    2 cups strawberries, diced
    1 cup jicama, peeled and diced
    ¼ cup fresh cilantro, chopped
    Juice of one half lime
    1 teaspoon olive oil (optional)

    Instructions:

    1. If using bamboo skewers, immerse in water for 20 to 30 minutes before grilling (this will keep skewers from burning).
    2. Rub adobo sauce over fish and marinate in baking pan or platter. Marinate in refrigerator for at least 10 minutes or overnight.
    3. Assemble kebabs on skewer by alternating tuna chunks with peppers, whole strawberries and onion; divide among 8 skewers.
    4. In a medium bowl, combine diced strawberries, jicama, cilantro, lime juice and optional olive oil. Set aside.
    5. Place kebabs on a broiling pan and broil on top oven rack for 5 to 8 minutes per side, until tuna is completely cooked. Serve with fruit salsa.

    20. Black Garlic Shishito Verde Chicken

    This easy-to-make muscle-building entrée takes only 15 minutes to prepare. Plus, with about one in ten shishito peppers being spicy, you never know what you’ll bite into.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 55 minutes
    Prep: 15 minutes
    Cook: 40 minutes

    Ingredients:

    4 skinless chicken breasts
    8 shishito peppers (halved lengthwise)
    4 cloves of black garlic (I like Frieda’s)
    12 oz salsa verde (I like Trader Joe’s Salsa Verde, but pick your favorite)

    Instructions:

    1. Preheat the oven to 350°F.
    2. In a greased baking dish, place the 4 cleaned chicken breasts down. Rub and squeeze 1 clove of black garlic on to each breast, leaving the clove pieces on the chicken.
    3. Arrange the 16 halves of peppers around and on the chicken. The pour the salsa over everything.
    4. Bake in the oven for 40 minutes until cooked.

    21. Spicy Vegetarian Quinoa and Peanut Stew

    This bone-warming comfort food is perfect on a cold day. Although there’s no meat in sight, it’s packed with plenty of protein from quinoa, peanut butter, and beans.

    Skill level: Beginner
    Serves: 8-10
    Start to Finish: 30 minutes
    Prep: 15 minutes
    Cook: 15 minutes

    Ingredients:

    1-3 tablespoon canola or olive oil
    1 large sweet onion, diced
    1 large sweet potato, diced
    2-4 cloves of garlic, minced
    2 teaspoons thyme
    1 teaspoon cumin
    4 cups chicken or veggie broth
    1-2 cups cooked quinoa (you can use cooked brown rice instead if you’d like)
    2 (14-oz) cans Mexican style diced, crushed or stewed tomatoes
    1 (14-oz) cans garbanzo beans, drained and rinsed
    3 medium zucchini, cut into ¼ inch pieces
    ½ cup of chunky or creamy peanut butter
    Cilantro, for garnish
    Dollop of Greek yogurt, for garnish

    Instructions:

    1. Heat oil, cook sweet potato, zucchini, and onion. Add garlic and cook for 2 minutes. Stir in broth, thyme and cumin and bring to a boil.
    2. Reduce heat and simmer 5 minutes or until veggies are tender – stir often. Stir in tomatoes and garbanzo beans. Simmer another 5 minutes to heat thoroughly.
    3. Stir in quinoa (or rice).
    4. Stir in peanut butter until melted evenly.
    5. Serve and garnish with cilantro and a dollop of Greek yogurt

    22. Seared Scallops over Black Rice with Cilantro Lime Sauce

    Scallops made the list because they’re high in protein and one of the easiest seafoods to prepare. Give this recipe a whirl and you’ll see.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 50 minutes
    Prep: 15 minutes
    Cook: 35 minutes

    Ingredients:

    For the rice and scallops:

    1 cup U.S. grown black japonica rice, dry
    8-12 sea scallops, depending on size (remove tough side muscle if it’s still attached)
    1/8 teaspoon salt
    1/8 teaspoon pepper

    For the Cilantro Lime Sauce:

    1 cup cilantro
    4 scallions, bottoms trimmed (reserve and thinly slice one for garnish)
    2 limes, 1 sliced into wedges
    2 tablespoons extra virgin olive oil
    1 tablespoon rice vinegar
    1/8 teaspoon salt
    1/8 teaspoon pepper

    Instructions:

    1. In a medium pot, bring 1 cup black rice and 2 cups water to a boil. Reduce to a simmer and cook, covered for 30 minutes. Remove from heat and let sit 10 minutes, covered. Fluff with a fork and set aside.
    2. In a food processor or blender, pulse scallions, cilantro and the juice of 1 lime together. Add a pinch of salt and pepper, splash of rice vinegar and slowly drizzle in about 2 tablespoons extra virgin olive oil. Pulse until you have a smooth sauce. Pour sauce into a bowl and set aside.
    3. Dry scallops with a paper towel and season on both sides with salt and pepper.
    4. Meanwhile, heat a medium sauté pan with a tablespoon of olive oil over medium high heat until glistening. Swirl oil in the pan and add scallops (don’t crowd the scallops – cook in two batches if need be). Sear for a minute or two (until desired doneness) on each side until a nice light golden crust forms. Remove from heat.
    5. Place scallops over top black rice in 4 bowls. Drizzle with cilantro lime sauce. Garnish with lime wedges and sliced scallions.

    23. Truly Tabbouleh

    This Middle Eastern classic dish is made with bulgur wheat. This ancient grain has a nutty flavor and chewy texture and cooks up like rice. It’s filled with energy-boosting B-vitamins like thiamin, niacin, folate, and vitamin B6, plus it provides 6 grams of protein per cooked cup.

    Skill level: Beginner
    Serves: 5-6
    Start to Finish: 30 minutes
    Prep: 10 minutes
    Cook: 20 minutes

    Ingredients:

    ½ bulgur wheat
    1 cup boiling water
    2 bunches flat-leaf parsley
    1 bunch mint (approximately ⅓ cup)
    2 Roma tomatoes, finely chopped
    1 large cucumber, peeled and finely diced
    3 green onions, thinly sliced
    4 tablespoons olive oil
    Juice of ½ lemon
    Salt and pepper to taste

    Instructions:

    1. Pour the boiling water over the bulgur wheat in a shallow bowl. Use a fork to quickly stir the water into the wheat, then set aside for 10 minutes.
    2. Fluff the wheat with a fork, then place lid over the bowl and set on the countertop.
    3. Wash the leaves of parsley and mint. Dry completely and then finely chop up your herbs. Combine with the tomatoes, cucumber, green onion and bulgur.
    4. Drizzle olive oil, lemon juice and add in salt and pepper, to taste.

    24. Peanut Butter and Apple Date Bites

    The purpose of snacks is to help take in nutrients you may have missed during other meals. These simple-to-make bites contain a wide variety of nutrients from healthy foods like oats, almonds, peanut butter, coconut, and dates—and are a perfect example of a healthy snack.

    Skill level: Beginner
    Serves: 18
    Start to Finish: 10 minutes, plus refrigeration time
    Prep: 10 minutes
    Cook: 0 minutes

    Ingredients:

    1¼ cups old-fashioned oats
    3 tablespoons shredded coconut
    ¼ cup sliced almonds, chopped
    ½ cup pitted Medjool dates, chopped
    1 cup dried apples, chopped
    ½ cup peanut butter
    ¼ cup honey
    ½ teaspoon cinnamon

    Instructions:

    1. Add the oats to a food processor. Pulse until finely ground.
    2. In a large bowl, add the oats, coconut, almonds, dates, apples, peanut butter, honey and cinnamon.
    Stir until well combined.
    3. Let the bowl rest in the refrigerator for 30 minutes.
    4. Using a large spoon, roll into balls. Chill in the refrigerator.

    [​IMG]
    25. Vegetable Red Thai Curry

    The sturdy texture of lentils makes them hold up well in curry dishes. Although this recipe uses dried lentils, canned are also available. Unlike dried beans, however, dried lentils don’t need to be soaked for hours before cooking.

    From a nutrition standpoint legumes are a power house. They provide both healthy protein and complex carbs and are brimming with soluble fiber to help keep you satisfied. Soluble fiber has also been shown to help lower cholesterol.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 40 minutes
    Prep: 15 minutes
    Cook: 25 minutes

    Ingredients:

    2 tablespoons red curry paste
    1 can (10.5 fl. oz.) low sodium chicken broth
    2 onions, chopped
    1 eggplant, diced
    ½ cup red lentils
    1 can (14 fl. oz.) low fat coconut milk
    2 red or yellow bell peppers, seeded and diced
    ½ cup frozen peas
    2 cups baby spinach
    6 ounces soba noodles
    Sour cream, for garnishing (optional)
    Thai basil (or regular basil), chopped, for garnishing

    Instructions:

    1. Heat the curry paste in a large non-stick saucepan with a splash of the chicken broth. Add the onions and cook about 3 minutes until they start to soften. Add the eggplant and cook about 3 more minutes until the eggplant is soft. Add a little more broth if the vegetables are starting to stick.
    2. Add the remaining chicken broth, lentils, and coconut milk and simmer for about 10-12 minutes or until the lentils are tender.
    3. Meanwhile, prepare the soba noodles according to package directions.
    4. When the lentils are tender, add the peppers and cook for 5 minutes more. Stir in the peas and spinach and cook until spinach has just wilted.
    5. Serve the curry over soba noodles. Add a dollop of sour cream if desired and garnish with Thai basil.

    26. Blackened Fish Tacos with Peach Salsa

    You always need one good fish taco recipe in your collection. This version is made with delicious, protein-filled tilapia, and topped with a simple homemade peach salsa. Peaches contain antioxidants A and C, and phytochemicals (plant chemicals that help prevent and fight disease) including lutein, zeaxanthin, and flavonoids.

    Skill level: Intermediate
    Serves: 4
    Start to Finish: 35 minutes
    Prep: 25 minutes
    Cook: 10 minutes

    Ingredients:

    For the fish
    1½ pounds tilapia fillets
    2 teaspoons smoked paprika
    1 teaspoon garlic powder
    1 teaspoon dried oregano
    1 teaspoon onion powder
    1 tablespoon cumin
    ½ tsp salt
    ¼ teaspoon cayenne pepper
    3 tablespoons coconut oil

    For the salsa:

    1 peach, diced
    2 tomatoes, diced
    ½ lime, juiced
    Cilantro, to taste

    For Chipotle Lime Dressing:

    ½ cup red wine vinegar
    ¼ cup honey
    2 teaspoons Dijon mustard
    1 chipotle pepper in adobe sauce
    1 teaspoon lime juice
    ½ teaspoon paprika
    2 small garlic cloves, minced
    ¼ teaspoon onion powder
    ½ teaspoon dried oregano
    ½-1 teaspoon salt (depending on flavor)
    ½ teaspoon ground pepper, to taste
    ½ cup extra virgin olive oil

    Lettuce leaves, for wrapping

    Instructions:

    1. Dice peach and tomato. Mix in a bowl with lime juice and cilantro. Let sit.
    2. Meanwhile heat a pan over medium heat with coconut oil.
    3. Cut fish into sections.
    4. Mix paprika, garlic powder, oregano, onion powder, cumin, salt, and pepper in a bowl.
    Rub mixture onto fish and place in oil.
    5. Cook 3-5 minutes on each side. May need to add more oil when flipping to get that browned look.
    6. Remove from heat and cut into small pieces.
    7. For the Chipotle Lime Dressing, Add all of the ingredients to a blender except olive oil and puree.
    Slowly add olive oil into the top of the mixture while mixing over low speed. (Can be stored in an airtight container in the refrigerator for up to 14 days.)
    8. Assemble with a lettuce leaf, blackened fish, peach salsa, and chipotle lime dressing. Enjoy!

    27. Eggs, Greens, and Goat Cheese Breakfast Sandwich

    This egg recipe is simple and takes only 10 minutes to make. It’s filled with flavorful ingredients like rainbow chard and goat cheese. Although cheese may have more than a few calories, it also contains BCAAs necessary for healthy muscles.

    Skill level: Beginner
    Serves: 1
    Start to Finish: 10 minutes
    Prep: 5 minutes
    Cook: 5 minutes

    Ingredients:

    2 slices of bread of choice (I used a seeded whole wheat organic bread)
    1 egg
    1-2 rainbow chard leaves, stems removed and cut into large pieces (can substitute kale or spinach)
    1 ounce goat cheese
    1 teaspoon ghee, butter, or oil

    Instructions:

    1. In a medium skillet, heat butter or oil.
    2. Add bread and flip occasionally until toasted or lightly browned (you can also use the toaster).
    3. Remove bread and top one slice with goat cheese.
    4. Wipe skillet and add cooking spray. Cook egg to desired doneness. Season with salt and pepper.
    5. Place egg on top of cheese.
    6. Add additional cooking spray or oil if needed to skillet. Add rainbow chard (or other greens) and cook for just 1 minute or until starting to wilt.
    7. Place greens on top of egg and top with other bread slice.
    8. If sandwich needs to be warmed up, place back in skillet for a minute and serve.

    28. Pimiento Cheese Sliders

    Burgers can fit into a healthy, muscle-building meal plan. Choose 90-percent or higher lean ground beef to make your patties. Top with homemade pimiento cheese, which is much easier to make than you would think. The pimiento cheese uses reduced fat sharp cheddar (and not fat free), so you get a punch of flavor, delicious mouth feel, and those muscle-loving BCAAs.

    Skill level: Beginner
    Serves: 8
    Start to Finish: 32 minutes
    Prep: 20 minutes
    Cook: 12 minutes

    Ingredients:

    For the burgers:

    1 pound ground beef (93% lean or leaner)
    1 clove garlic, minced
    ½ teaspoon salt
    ¼ teaspoon pepper
    8 whole wheat slider buns, split
    ½ cup Lightened Classic Pimiento Cheese (recipe below)
    Toppings (optional): lettuce, tomato, pickles, caramelized onions, jalapeño slices

    For the Lightened Classic Pimiento Cheese (makes about 3 cups):

    3⁄4 cup nonfat plain Greek yogurt
    1⁄2 cup light mayonnaise
    1 (4-oz) diced pimientos, drained
    2 teaspoons finely grated onion
    1 teaspoon low-sodium Worcestershire sauce
    1 teaspoon fresh lemon juice
    1⁄2 teaspoon ground red pepper
    2 (8-ounce) block reduced-fat sharp Cheddar cheese

    Instructions:

    1. For the burgers: Combine ground beef, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Lightly shape into eight thin mini-patties.
    2. Heat large nonstick skillet over medium heat until hot. Add patties; cook 5 to 6 minutes or until instant-read thermometer inserted horizontally into center registers 160°F, turning once.
    3. For the Pimiento Cheese: In a large bowl, stir together Greek yogurt, light mayonnaise, pimientos, onion, Worcestershire sauce, lemon juice, and ground red pepper until well blended.
    4. Shred the cheese using a box grater or at medium speed with a heavy-duty electric stand mixer.
    5. Add shredded cheese to mayonnaise mixture, stirring until blended. Extra pimiento cheese can be stored in the refrigerator for up to 1 week.
    6. To assemble the burgers: Place burgers on bottoms of buns. Top each burger with 1 tablespoon Lightened Classic Pimiento Cheese and other desired toppings. Top the burger with the other half of the bun.

    29. Smokey Spiced Chili Lime Popcorn

    Popcorn is a whole grain and is super low in calories so you can have a nice-size portion. One cup of fresh popped popcorn has about 30 calories. Spice it up with paprika, cumin, coriander, and cayenne for a touch more calories add a little sea salt and olive oil – and you’ve got a game day snack that’s worth digging into.

    Skill level: Beginner
    Serves: 3 (about 3-1/3 cup servings)
    Start to Finish: 10 minutes
    Prep: 5 minutes
    Cook: 5 minutes

    Ingredients:

    ½ cup popcorn kernels {I used Eden Foods Organic Popcorn Kernels}
    4 teaspoons extra virgin olive oil, divided
    ½ teaspoon smoked paprika
    ½ teaspoon ground cumin
    ½ teaspoon ground coriander
    ¼ teaspoon ground red cayenne pepper {medium heat}, or to taste
    ¼ teaspoon sea salt, or to taste
    2 teaspoons fresh lime juice, or to taste

    Instructions:

    1. Make popcorn by combining 2 teaspoons olive oil with popcorn, using your favorite method. I used my Westbend Popcorn Maker, but you can also make it on the stovetop, or in the microwave.
    2. Make spice mixture by combining smoked paprika, cumin, coriander, cayenne pepper, and sea salt in a small bowl. My mixture had a nice kick, but was not super spicy, so adjust according to your taste.
    3. Pour popped popcorn into a large bowl or bag, and top with remaining olive oil, lime juice, and spice mixture. Stir, or shake well, until all popcorn is coated with seasonings.

    30. Cheddar and Quinoa Stuffed Zucchini

    With just 30 calories, over 50-percent of the recommended amount of vitamin C, numerous B-vitamins and iron, zucchini packs a powerful nutrition punch. Stuff with protein-filled quinoa and BCAA-containing cheese, and you’ve got a delicious, muscle-building meal.

    Skill level: Beginner
    Serves: 6
    Start to Finish: 37 minutes
    Prep: 20 minutes
    Cook: 17 minutes

    Ingredients:

    4 large zucchini
    1 cup cooked ground mild sausage, crumbled
    2 cups cooked quinoa
    1 small yellow onion, diced
    1 cup julienned sundried tomatoes in oil, drained and chopped
    4 garlic cloves, minced
    1½ cups shredded cheddar cheese (I prefer Cabot Legacy Collection White Oak Cheddar)
    ¼ cup parsley, finely chopped
    ½ teaspoon salt
    1 tablespoon olive oil

    Instructions:

    1. Heat large skillet over medium heat. Preheat oven to 375 degrees.
    2. Cook sausage in skillet. Remove from pan and place on a paper towel lined plate. Wipe out skillet.
    3. Meanwhile, with a sharp knife, cut zucchini in half length-wise from stem to end. Using a spoon or melon baller, scoop out center flesh of zucchini leaving it hollow. Reserve ½ cup of the flesh and chop it into small pieces. (The rest of it is great for stir fries, juicing, or smoothies.)
    4. Heat 1 tablespoon of olive oil in the skillet, then add the onion and chopped zucchini. Sauté for 3 minutes, then add the garlic and chopped sun-dried tomatoes. Continue cooking and stirring occasionally for 2 more minutes. Remove from heat and pour contents into a heat-safe bowl.
    5. Add the cooked sausage crumbles and cooked quinoa to the bowl of cooked veggies. Add ½ teaspoon of salt and the chopped parsley. Gently fold in all ingredients until combined. Once mixture has cooled slightly, fold in 1 cup shredded cheese.
    6. Coat a baking pan (9 x 13 or two 9 x 9) with cooking oil or spray. Arrange hollowed zucchinis in a single layer. Generously scoop quinoa mixture into each zucchini filling till almost overflowing.
    7. Bake, in the center of oven, for 15 minutes. Remove from oven and turn on broiler. Sprinkle remaining ½ cup of shredded cheese on top of zucchinis. Broil for 2 minutes, watching carefully to ensure they don’t burn (it may take you slightly less than 2 minutes.) Remove from oven and serve.

    31. Curried Ground Turkey with Spinach, Garbanzo Beans & Dates

    Ground turkey is another lean protein that can be a healthy part of your muscle-building eating plan. This easy recipe uses a variety of flavorful spices, which contain few calories but provide many health benefits. Serve over mixed greens or a cabbage slaw.

    Skill level: Beginner
    Serves: 5
    Start to Finish: 25 minutes
    Prep: 10 minutes
    Cook: 15 minutes

    Ingredients:

    2 tablespoons avocado, coconut, or other high smoke point oil, divided
    1 pound ground turkey, raw
    4 tablespoons curry powder
    1 teaspoon turmeric
    1 teaspoon garlic powder
    ¼ teaspoon sea salt
    1 (15 oz. can) garbanzo beans, drained, rinsed, and dried
    3 cups spinach, fresh
    ½ cup lemon or lime juice
    10 each dates, pitted, and chopped

    Instructions:

    1. In skillet, heat 1 tablespoon oil over medium-high heat until shimmering.
    2. Add turkey in 1 even layer. Let cook 5 minutes to brown the meat well. Flip and cook the rest until almost cooked through.
    3. Turn heat down to medium-low. Add dry spices: curry, turmeric, garlic powder, and salt. Stir to mix.
    4. Add remaining 1 tablespoon oil. Add garbanzo beans, mix and cook for a couple minutes to slightly brown. Top with spinach. Let steam from turkey wilt the spinach. Fold into turkey and beans.
    5. Turn off heat. Add lemon juice and dates and stir to mix.

    32. Roasted Red Pepper Hummus

    This ground chickpea mix is easy to make at home. Make a large batch on Sunday and use throughout the week for dipping or as a condiment for sandwiches.

    Skill level: Beginner
    Serves: 8 (¼ cup servings)
    Start to Finish: 10 minutes
    Prep: 10 minutes
    Cook: 0 minutes

    Ingredients:

    2 cups low sodium canned chickpeas, drained and rinsed
    ½ tablespoon tahini
    Juice of ½ a lemon
    1 garlic clove
    ½ container of roasted red peppers, drained (I like Mezzetta’s)
    3 tablespoons olive oil
    Pinch of Himalayan sea salt

    Instructions:

    1. Place 2 cups of cooked chick peas in a food processor. Mince garlic and add to food processor.
    Add juice of ½ a lemon, 3 tablespoons olive oil and ½ tablespoon tahini to food processor.
    Pulse until smooth.
    2. Add the roasted red peppers and pulse until smooth.
    3. Add Himalayan sea salt to taste (I use 3 cracks from my grinder)

    33. High Protein Pancakes

    These pancakes contain ricotta cheese, which provides protein in the form of BCAAs and calcium. It also has ground flaxseeds which provide anti-inflammatory omega-3 fats. If you’re looking for even more protein, top with peanut or nut butter of choice.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 26 minutes
    Prep: 10 minutes
    Cook: 16 minutes

    Ingredients:

    2 eggs plus 2 egg whites, lightly beaten
    ¼ cup ground golden flaxseed
    ½ cup part-skim ricotta cheese
    ¾ teaspoon baking powder
    ¼ teaspoon salt
    2 tablespoons maple syrup or 1 teaspoon Stevia
    Nonstick cooking spray, olive oil

    Instructions:

    1. In a large bowl, combine all ingredients and stir well. If the batter is too thick, add water. If it’s too loose, add more ground flaxseed.
    2. Heat a large nonstick skillet on medium-high heat and spray with cooking spray.
    3. Pour one-quarter of the batter into skillet to make a pancake. Cook until golden on both sides, about 2 minutes per side. Repeat to make three more pancakes.
    4. Serve with sliced seasonal fruit and pure maple syrup or with part-skim ricotta cheese and jam.

    34. Cauliflower Fried Rice with Spicy Shrimp

    Instead of rice, finely grate cauliflower so it resembles rice! It’s just another creative use of cauliflower that’s easy to do. And although shrimp has been known to be high in cholesterol, the latest Dietary Guidelines Committee Report recommended the cholesterol guidelines be dropped as research linking the cholesterol in food to raising your blood cholesterol is very weak.

    Skill level: Beginner
    Serves: 6
    Start to Finish: 22 minutes
    Prep: 10 minutes
    Cook: 12 minutes

    Ingredients:

    ½ cup white balsamic vinegar
    2 tablespoons mesquite seasoning
    2 tablespoons garlic powder
    ½ cup salsa (mild, medium or hot depending on how spicy you want it)
    2 pounds medium shrimp, peeled and deveined
    1 large head of cauliflower, grated
    4 scallions, chopped
    2 tablespoons lime juice
    Salt and pepper to taste

    Instructions:

    1. In a large saucepan over medium heat, warm the white balsamic vinegar, mesquite seasoning, garlic powder, and salsa. Let reduce by half.
    3. Add the shrimp and sauté for 5 minutes. Add the cauliflower “rice” and cook for another 5 minutes or until the shrimp has cooked through.
    4. Top with scallions, lime juice, salt, and pepper to taste. Enjoy!
     

  3. Egyptian Doctor

    Egyptian Doctor Moderator Verified Doctor

    Joined:
    Mar 21, 2011
    Messages:
    9,751
    Likes Received:
    3,327
    Trophy Points:
    16,075
    Gender:
    Male
    Practicing medicine in:
    Egypt
    35. Baked Honey Mustard Chicken Tenders

    You know chicken tenders were going to be on this list! Your favorites should and can still be included in a healthy, muscle-building eating plan. It’s more about the ingredients and how you cook them that matters. Here a variety of dried spices and crunchy Panko are combined and baked. Simple, healthy, and delicious.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 25 minutes
    Prep: 10 minutes
    Cook: 15 minutes

    Ingredients:

    1 lb chicken breast (I used eight 2 oz chicken tenders)
    1½ cups whole wheat Panko crumbs
    ½ cup honey mustard dipping sauce
    3 tablespoons water
    1 teaspoon garlic powder
    1 teaspoon onion powder
    1 teaspoon dried parsley

    Instructions:

    1. Preheat oven to 450 degrees Fahrenheit.
    2. Cover a shallow cookie sheet or jelly roll pan with aluminum foil. Place a metal cooling rack on top of the foil. Spray the cooling rack with non-stick cooking spray or olive oil sprayer.
    3. Stir the honey mustard dipping sauce and water in a shallow bowl.
    4. In another shallow bowl combine Panko crumbs, garlic powder, onion powder and parsley.
    5. Dip each piece of chicken into the honey mustard sauce, then into the Panko crumb mixture, coating the chicken thoroughly.
    6. Place chicken on the baking pan.
    7. Cook for 15-18 minutes or until chicken is cooked completely (turning chicken halfway through).

    36. Spinach Tomato Frittata

    Frittata’s are a nice way to get in the perfect protein: eggs. Combine with your favorite vegetables and a sprinkle of cheese and you’ve got a healthy recipe that can get your muscles into tip top shape.

    Skill level: Beginner
    Serves: 6
    Start to Finish: 48 minutes
    Prep: 15 minutes
    Cook: 33 minutes

    Ingredients:

    6 eggs
    1/3 cup grated Parmesan cheese
    ½ teaspoon garlic powder
    ½ teaspoon dried basil leaves
    ¼ teaspoon salt
    ¼ teaspoon pepper
    1/8 teaspoon ground nutmeg
    3 - 6 oz fresh spinach, stems removed, torn into bite-size pieces (about 3-6 cups loosely packed)
    1-2 tomatoes, sliced thin
    Nonstick cooking spray

    Instructions:

    1. Preheat oven to 350 degrees Fahrenheit; spray a tart or pie pan with nonstick cooking spray.
    2. In a small/medium skillet bring a few tablespoons of water to a boil; reduce heat to medium-low and add spinach; cook for about 2-3 minutes; drain excess water; press spinach between two towels to remove excess water.
    3. In a medium bowl whisk together eggs; add parmesan cheese, basil, salt, pepper, nutmeg, garlic powder and mix well; add spinach.
    4. Pour egg mixture into baking pan; place tomatoes on top of egg mixture in single layer.
    5. Bake at 350 degrees Fahrenheit for 23-30 minutes or until egg completely cooked through.

    37. Chicken and White Bean Chili with Kale

    High calorie toppings and meaty add-ins can sabotage any chili. In this lighter chili recipe, ground chicken, kale, and a variety of spices add a boatload of flavor for few calories. To cut the sodium on the beans, use low or no added sodium canned varieties or rinse off your beans (studies show it can lower the sodium by up to 40-percent.)

    Skill level: Beginner
    Serves: 4
    Start to Finish: 50 minutes
    Prep: 15 minutes
    Cook: 35 minutes

    Ingredients:

    1 pound lean ground chicken or other ground meat, or veggie ground round
    ½ bunch kale, chopped
    ½ large onion, chopped
    1 large clove of garlic, crushed
    1 (14 oz) can of white kidney or navy beans, drained
    1 (28 oz) can of crushed tomatoes, or 3 cups diced fresh tomatoes with their juice
    1 (5.5 oz) can tomato paste
    2 teaspoon chili powder (you can mix types such as regular chili powder with ancho, chipotle or any other ones)
    ¼ teaspoon ground cumin
    ¼ teaspoon salt or more to taste
    1-2 tablespoons olive oil

    Instructions:

    1. In a large pot, heat the oil.
    2. Add the onion and garlic and cook until translucent and fragrant.
    3. Add the meat and sauté until browned.
    4. Add the rest of the ingredients, stirring to incorporate the kale into the mixture. If you’re timid about spice, you can gradually add the salt and chili powder until you get the flavor you’re looking for, but remember – the flavor of the dish continues to grow during and after cooking.
    5. Simmer on low heat until flavors are mingled and meat is thoroughly cooked, around 20 minutes. It’s even better the next day.

    38. Tuna Wraps with Avocado Blood Orange Salsa

    Blood oranges have a gorgeous bright red to deep maroon flesh and intense orange taste with a hint of fresh raspberry. The dark red hue comes from the phytochemical anthocyanin, a powerful anti-inflammatory antioxidant which help protect our blood vessels and nervous system. Research has also revealed that anthocyanins may help lower the risk of certain forms of cancer, ward off diabetes, and strengthen eyesight.

    If you do have leftover salsa, serve over eggs or with whole grain chips.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 30 minutes, plus marinating time
    Prep: 20 minutes
    Cook: 10 minutes

    Ingredients:

    For the tuna
    2 fresh tuna filets {about 1 pound}
    2 tablespoons liquid aminos or soy sauce
    Juice from 1 lime
    ¼ teaspoon kosher salt
    1 tablespoon olive or coconut oil

    For the salsa
    4-5 blood oranges, peeled & chopped (about 1 cup)
    2 avocados, chopped (about 2 cups)
    4 green onions, chopped (about ¾ cup)
    Juice from 1 lime
    1 clove garlic, minced
    1 jalapeno, minced
    ¼ teaspoon kosher salt

    For lettuce wraps
    4-8 large lettuce leaves

    Instructions:

    1. Add the tuna, liquid aminos or soy sauce, juice from one lime, and salt to a sealable container or bag. Let marinate for 30 minutes in the refrigerator.
    2. Meanwhile, make the salsa: Stir together blood oranges, avocados, green onions, juice from one lime, minced garlic, minced jalapeño, and salt. Cover and set aside. (makes 2 ½ cups)
    3. When ready to cook the tuna, heat olive or coconut oil in a large skillet over medium-high heat. Remove tuna from marinade and let excess drip off. Put the tuna in the hot skillet and cook for 3-5 minutes per side, until tuna easily releases from skillet and is cooked to desired doneness.
    4. Slice cooked tuna. Serve tuna in lettuce leaves with salsa spooned over tuna. Enjoy!

    39. Garden Vegetable Meatloaf

    If you’re going to consume beef, lean is the way to go but portions still matter. In this recipe, 1 pound of lean ground beef is used to serve 4 people. But don’t worry, you’re sure to have a nice portion size with all those flavorful vegetables that help bulk it up.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 1 hour, 20 minutes
    Prep: 15 minutes
    Cook: 1 hour, 5 minutes

    Ingredients:

    1 pound 90% lean ground beef
    1 teaspoon olive oil
    ½ onion, chopped
    1 large carrot, shredded
    ½ medium zucchini, shredded
    1 clove garlic, minced
    2 cups fresh spinach
    ½ teaspoon salt
    ¼ teaspoon pepper
    1 teaspoon Worcestershire sauce
    1 egg
    ¼ cup oats
    1 cup tomato sauce, divided

    Instructions:

    1. Preheat oven to 350 degrees.
    2. Heat a large skillet over medium-high heat. Add oil. Add vegetables to skillet, and sauté until softened 3-5 minutes. Remove from heat and let cool.
    3. In a large bowl, combine ground beef, garlic, salt, pepper, Worcestershire sauce, egg, oats, ½ cup tomato sauce, and vegetables. Mix until thoroughly combined.
    4. Transfer mixture to a baking sheet, and form into loaf.
    5. Top with tomato sauce, and bake for 1 hour, or until cooked through.
    6. Serve with extra tomato sauce if desired.

    40. Butternut Squash and Wheat Berry Salad

    The whole wheat kernels of wheat berries resemble thick, short grains. They have a chewy texture and subtle nutty, earthy flavor. One cup of cooked wheat berries has 300 calories and is brimming with fiber, protein, and iron.

    Skill level: Beginner
    Serves: 8
    Start to Finish: 1 hour, 15 minutes
    Prep: 15 minutes
    Cook: 1 hour

    Ingredients:

    3 cups butternut squash, cubed
    1 tablespoon extra-virgin olive oil, divided
    Salt to taste
    1 cup wheat berries, uncooked
    2 cups kale, chopped and stems removed
    3 tablespoons champagne vinegar
    ½ cup goat cheese
    ¼ cup dried currants

    Instructions:

    1. Cook wheat berries according to package.
    2. Toss butternut squash with ½ tablespoon extra-virgin olive oil and sprinkle with salt. Roast for approximately 40 minutes at 400 degrees, tossing midway.
    3. Mix berries, squash, and kale together with vinegar, salt and remaining olive oil.
    4. Top with cheese and currants and mix lightly.

    41. Cauliflower Cranberry Superfood Salad

    Cauliflower made our healthy recipe list several times because it is just so versatile. Here, cauliflower is pulsed into rice and combined with good-for-you ingredients like kale, cranberries, beans, and pumpkin seeds to give you a protein-packed bowl of deliciousness.

    Skill level: Beginner
    Serves: 6
    Start to Finish: 15 minutes
    Prep: 15 minutes
    Cook: 0 minutes

    Ingredients:

    1 small head of cauliflower (about 3 ½ cups florets)
    1 cup finely chopped lacinato kale
    ¾ cup dried cranberries
    ½ cup finely diced red onion
    1 (15-ounce) can garbanzo beans, drained and rinsed
    3 tablespoons raw pumpkin seeds
    2 tablespoons olive oil
    2 tablespoons balsamic vinegar
    1 garlic clove, minced
    Pinch of salt
    Black pepper to taste

    Instructions:

    1. Place the cauliflower florets in the bowl of a food processor until ¾ full. Use the pulse button to process the cauliflower until it is broken down into rice-sized pieces. Using a spatula, remove cauliflower from food processor and place in a large mixing bowl.
    2. Add the kale, dried cranberries, red onion, garbanzo beans, and pumpkin seeds to the cauliflower. Mix well.
    3. In a small bowl, whisk together the olive oil, balsamic vinegar, and garlic. Pour over the cauliflower salad and mix well.
    4. Season the salad with a pinch of salt and add black pepper to desired taste. Serve chilled. Salad will keep for up to 3 days in the refrigerator.

    42. Lentil Meatballs with Indian Fenugreek Sauce

    This healthy spin on meatballs is made with lentils, quinoa, and tofu—talk about a high protein punch! Add fennel seeds and cilantro and you’ve got a flavorful, muscle-building dinner that can be served over whole grain pasta or folded into a high protein wrap.

    Skill level: Intermediate
    Serves: 4
    Start to Finish: 1 hour, 35 minutes
    Prep: 20 minutes
    Cook: 1 hour, 15 minutes

    Ingredients:

    For Lentil Meatballs
    1 cup black caviar lentils, uncooked
    ½ cup quinoa, uncooked
    1 teaspoon fennel seed
    1 teaspoon kosher salt
    1 teaspoon granulated garlic
    ⅓ cup chopped cilantro
    6 ounces firm tofu
    1 tablespoon olive oil

    For Coconut Fenugreek Sauce:
    6 cloves garlic- minced
    1 tablespoon fresh ginger, grated
    1 teaspoon fresh turmeric, grated (or ½ teaspoon ground turmeric is )
    1- 2 tablespoons olive oil
    1 large tomato, finely diced
    1 tablespoon dried fenugreek leaves (optional)
    1 (13.5-ounce) can coconut milk (not lite)
    1 tablespoon lime juice
    1 teaspoon brown sugar
    ½ teaspoon salt, more to taste
    ¼ teaspoon cayenne, more to taste
    Fresh cracked pepper

    Instructions:

    1. On high heat, bring lentils and fennel seed to a boil in a small pot with 3 cups water. Cover, turn heat to low and simmer 25 minutes. Drain well.
    2. Separatelly, on high heat, bring quinoa to boil in a small pot with 1 cup water. Cover, turn heat to low, simmer 15 minutes, turn heat off, leave covered.
    3. To make the sauce: In a skillet or medium pot, sauté garlic and ginger in olive oil, on medium until just golden, stirring often to prevent scorching. Add turmeric (root or spice) sauté 1 more minute. Add diced tomato, sauté until most of the juices evaporate, about 5-8 minutes. Stir in coconut milk, fenugreek, lime, brown sugar, salt, cayenne and pepper. Taste for salt. Bring to a simmer, then turn off heat until ready to serve.
    4. To make the meatballs: Pre-heat oven to 400F.
    5. In a food processor, place the quinoa, and half the lentils, and pulse until texture of coarse sand. Place in a large bowl.
    6. Add the remaining lentils, chopped cilantro, salt, and granulated garlic to the bowl and mix well.
    7. In the same food processor, add tofu and 1-2 tablespoons oil. (The tofu will bind the mixture and oil will keep them from drying out.) Pulse tofu and oil until smooth, scraping down the sides as necessary. Scoop it into the lentil mixture and mix it in well.
    8. Prepare a parchment lined baking sheet.
    9. With your hands, kneed lentil mixture briefly until it’s thoroughly mixed and salt and spices are evenly distributed. Form small ping pong-sized balls. Place on baking sheet and place in the oven for 20-25 minutes.
    10. Warm the sauce, place lentil meatballs over the sauce, and sprinkle with cilantro. Serve immediately.

    43. Jalapeno and Goat Cheese Stuffed Chicken Breasts with Fig Compote

    The flavor combination of these stuffed chicken breasts goes beyond anything you’ve tasted before. Spicy jalapeno, sweet figs, and tangy goat cheese will have your mouth begging for more.

    Skill level: Intermediate
    Serves: 4
    Start to Finish: 1 hour
    Prep: 15 minutes
    Cook: 45 minutes

    Ingredients:

    For the chicken
    4 boneless skinless chicken breasts
    2-3 jalapeno peppers
    3 ounces goat cheese, crumbled
    Pinch of salt
    Pinch of black pepper

    For the Fig Compote
    8 ounces of fresh figs (about 10), cut in a small dice (I used Black Mission), you can use dried.
    3 tablespoons of red wine (I used Pinot Noir)
    ¼ teaspoon honey
    ¼ cup water
    Small pinch of kosher salt

    Instructions:

    For the chicken:
    1. Set oven to broil.
    2. Place jalapenos on a small baking pan and broil for a few minutes, turning peppers over and broiling until blackened on all sides.
    3. Lower oven temperature to 375 degrees
    4. Remove Jalapenos and place in a resealable plastic bag to steam and release their skin. After approximately 10 minutes remove pepper and test to see if you can easily peel of skin. After removing peppers skin, cut off stem and cut Jalapeno down lengthwise dividing it into two pieces.
    5. Meanwhile, place chicken breasts between two pieces of wax paper or in a resealable plastic bag and pound to flatten. Use a meat mallet or a heavy pan to pound until chicken is ½-inch thick.
    6. Season chicken on both sides with salt and pepper.
    7. Line each chicken breast with sprinkling of goat cheese, dividing the goat cheese evenly among chicken breasts and leaving a 1-inch boarder around perimeter of chicken.
    8. Then lay a two pieces or half Jalapeño in center of chicken breast. Roll up breast and secure roll by inserting a toothpick through chicken breast.
    9. Place chicken breasts on a broiler pan or a baking sheet lined with a wire rack. Bake for 35-40 minutes, depending on the thickness of your chicken. Remove from oven.

    For the Fig Compote:
    1. In small saucepan add all ingredients bring to a boil and cover, reduce heat to simmer and cook for 12-15 minutes or until the fruit has broken down and has turned into a paste. You can process paste in blender to get smoother consistency or serve a more chunky consistency.
    2. Serve compote spread on top of chicken breast and any extra on the side to enjoy.

    44. Tropical Blueberry and Kale Smoothie

    It’s always a good idea to have a few high protein smoothie recipes you can whip up in a flash. This smoothie combines protein-packed Greek yogurt with kale, blueberries, and mango chunks. You’ll also find hemp, a complete plant protein which contains all nine essential amino acids. Enjoy for breakfast, or as a quick post workout snack.

    Skill level: Beginner
    Serves: 1
    Start to Finish: 10 minutes
    Prep: 10 minutes
    Cook: 0 minutes

    Ingredients:

    ½ cup frozen wild blueberries
    ¼ cup frozen mango chunks
    ½ cup chopped kale leaves
    1 (5.3-ounce) container of nonfat vanilla Greek yogurt (I like Oikos Triple Zero Vanilla Greek Yogurt)
    ¼ cup low sugar orange juice (I like Trop50) or freshly squeezed orange juice
    ½ cup unsweetened almond milk
    1 tablespoon raw, shelled hemp seed
    A few ice cubes

    Instructions:

    Place all ingredients into a blender and blend until smooth. Serve immediately.

    45. Chicken Enchiladas

    These healthy enchiladas are made with a homemade enchilada sauce that you can feel good about. It’s a simple weeknight meal that takes a total of 30 minutes to make—it can also be cooked on the weekend and frozen for later. Serve with a side of beans and shredded lettuce.

    Skill level: Beginner
    Serves: 8
    Start to Finish: 30 minutes
    Prep: 10 minutes
    Cook: 20 minutes

    Ingredients:

    1 teaspoon minced garlic
    1-2 tablespoons chipotle peppers in adobo sauce
    ½ teaspoon chili powder
    ½ teaspoon cumin
    1 cup puréed tomatoes
    ¾ cup low sodium chicken broth
    2 cups cooked shredded chicken (about 8 ounces)
    8 corn tortillas
    3 ounces (¾ cup) shredded cheddar cheese

    Instructions:

    1. Preheat oven to 400 degrees F.
    2. In small sauce pan over medium heat whisk together garlic, chili peppers, chili powder, and cumin until chili peppers dissolve.
    3. Whisk in tomatoes and chicken broth until combined and remove from heat.
    4. In medium-sized bowl, mix chicken breast with 1 cup enchilada sauce.
    5. Coat 13x9inch pan with cooking spray and spoon mixture evenly into 8 tortillas. Roll each tortilla and place seam side down.
    6. Drizzle prepared enchiladas with remaining sauce and top with cheese.
    7. Preheat oven and bake for 15 minutes or until cheese melts.
    8. Top with green onions and sour cream, and serve with lots of shredded lettuce and beans if desired.

    46. Black Bean “Mud” Soup

    Looking for the perfect black bean soup recipe? Look no further. This recipe uses a touch of pancetta (yes, pancetta!), but just enough to add flavor without sabotaging the nutrition. You’ll also find bell peppers, onions, and mushrooms in the mix—a definite healthy winner.

    Skill level: Beginner
    Serves: 8-10
    Start to Finish: 50 minutes
    Prep: 20 minutes
    Cook: 30 minutes

    Ingredients:

    4 oz pancetta (Italian bacon), diced
    1 small yellow or sweet onion, diced (about 1½ – 2 cups)
    1 red bell pepper, diced
    1-2 cups mushrooms, chopped
    5 cloves garlic, smashed and minced
    1 tablespoon tomato paste (or 2 tablespoons tomato sauce)
    1 teaspoon ground cumin
    ½ teaspoon paprika
    ¼ teaspoon chili powder
    1 (32-oz) box low sodium chicken or vegetable broth
    1 (14.4-oz) can Italian seasoned diced tomatoes (or fire roasted)
    2 teaspoons Worcestershire sauce
    4 cans black beans, drained and quickly rinsed
    Salt and pepper to taste
    About 1 bunch (at least 1 cup) chopped cilantro
    Juice from 3 key limes, or more to taste
    Grated cheddar cheese, sliced scallions and sliced avocado for garnish (optional)

    Instructions:

    1. Add bacon to a warm large heavy pot. Cook over medium heat until bacon cooks and starts to give up its fat, about 5 minutes.
    2. Add onions and peppers and cook for about 3 minutes until onions are translucent. Next, add mushrooms and garlic. Cook for a few minutes until you smell the garlic and the mushrooms begin to soften. Stir to combine all vegetables.
    3. Add tomato paste, cumin, paprika and chili powder. Allow the paste to melt into the vegetables. Notice the paste and seasonings will coat the vegetables.
    4. Add broth, canned tomatoes and Worcestershire sauce to the pot then stir in beans. Increase heat setting. Once ingredients come to a boil, lower heat to keep the soup simmering for about 10 minutes. Add salt and pepper, to taste.
    5. While ingredients simmer, rinse cilantro and pick leaves off of thick stems. Coarsely chop leaves and stir in all but a few tablespoons (for garnish) into the soup after it has been simmering and thickens. Stir in lime juice.
    6. Take your immersion blender and puree all (or most) of the soup directly in the pot.*
    7. Top soup with grated cheese, sliced scallions, sliced avocado and cilantro.

    *Chef’s note: If you do not have a hand-held immersion blender, carefully transfer soup to a blender or food processor to puree ingredients. Add blended soup back into the pot and serve as directed.

    47. One Pot Freezer Fried Rice

    This simple one-pot meal uses everyday freezer ingredients including frozen rice, vegetables, and ground chicken. It’s an amazingly healthy meal you can make anytime you are too busy to get to the market.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 20 minutes
    Prep: 10 minutes
    Cook: 10 minutes

    Ingredients:

    1 pound ground chicken (optional)
    1 tablespoon grated ginger
    2 cups frozen or fresh cooked brown rice
    2 eggs
    2 cups frozen mixed vegetables (peas, peppers, carrots, and corn)
    2 tablespoons tamari sauce
    1 tablespoon chili garlic sauce
    1 teaspoon sesame oil
    2 tablespoons sesame seeds
    ½ cup sliced scallion

    Instructions:

    1. In a wok or sauté pan, heat the sesame oil. Add the chicken (if using) and ginger and sauté for 5 minutes to brown the chicken, crumbling as it cooks.
    2. Add in frozen rice and vegetables and cook for 2-3 minutes to warm.
    3. Make a well in the middle of the pan. Whisk the eggs then pour them into the well. Cook the eggs, stirring constantly for 1-2 minutes. Once they start to set, stir them into the rice mixture.
    4. Add the chili sauce and tamari. Mix to combine.
    5. Garnish with sesame seeds and sliced scallion

    48. Greek-Style Flatbread with Lamb Meatballs

    Don’t count out lamb! Lean cuts of this meat can fit into your muscle-building meal plan. The loin, rack, and leg are lean choices, providing 23 grams of protein and 175 calories per 3 ounces. These lamb meatballs are bulked up with shredded zucchini and flavored with an array of delicious low-calorie spices.


    Skill level: Intermediate
    Serves: 4 (with extra meatballs)
    Start to Finish: 1 hour, 35 minutes
    Prep: 20 minutes
    Cook: 1 hour, 15 minutes

    Ingredients:

    For the sauce
    2 tablespoons extra-virgin olive oil
    1 onion, cut in small dice
    1 teaspoon sea salt
    ¼ teaspoon red pepper flakes, or to taste
    1 red bell pepper, cut in medium dice
    1 clove garlic, sliced
    1 bay leaf
    1 teaspoon smoked paprika
    ¼ teaspoon allspice
    ¼ teaspoon ground cinnamon
    ¼ cup white wine
    1 (28-ounce) can crushed tomatoes
    Freshly ground black pepper, to taste
    1 strip of lemon peel

    For the meatballs
    1 pound ground lamb
    1 zucchini, shredded
    1 egg
    ¼ cup parsley leaves, chopped
    1 teaspoon sea salt
    ½ teaspoon smoked paprika
    ¼ teaspoon allspice
    ¼ teaspoon red pepper flakes
    Zest of half a lemon
    Extra-virgin olive oil

    For the cauliflower
    1 large head of cauliflower, cut into small florets
    2 tablespoons extra virgin olive oil
    Sea salt
    1 whole wheat pizza dough, store bought or homemade
    Extra-virgin olive oil
    ¼ cup pine nuts, toasted
    Extra parsley leaves, for garnish
    Greek yogurt

    Instructions:

    1. Preheat your oven to 450 degrees.
    2. First, make the sauce. Heat a large pot over medium heat. Add the olive oil, chopped onion, salt and red pepper flakes and cook until the onion is translucent and very tender, about 10 minutes, stirring often. Add the chopped red pepper and garlic clove and cook another 5 minutes, or until the pepper is starting to soften. Add all of the spices and stir them into the onions and pepper, coating them in the oil. Let them toast in the oil for a minute or two. Add the white wine, crushed tomatoes, black pepper and lemon zest and stir. Bring the sauce to a boil and then reduce to a simmer. Let the sauce cook while you make the meatballs.
    3. Next, make the meatballs. Add all of the ingredients for the meatballs to a large bowl and mix well with your hands. The mixture will feel rather wet. Heat a large skillet over medium heat. Start forming the lamb mixture into balls, a little smaller than golf balls. You’ll get about 12 – 15 meatballs. Gently place the meatballs in the pan, being sure not to crowd the pan. You will probably have to do this in batches, depending on the size of your pan. Once they have browned on one side, gently roll them to the other side to brown. If they are sticking, add a little olive oil to the pan. How much olive oil you need depends on how much fat is in your ground lamb. Once they are browned on all sides, about 5 minutes, remove them from the pan and place them in the pot of sauce to finish cooking. These are very tender meatballs, so if some of them fall apart, don’t worry! Just add the pieces to the sauce. Let the meatballs simmer in the sauce for at least 20 minutes, or until they are cooked through.
    4. Next, roast the cauliflower. Place the cauliflower on a rimmed baking sheet. Add the olive oil and salt and toss to coat. Place in the oven and roast for 15 minutes, or until deeply golden brown. Remove the pan from the oven.
    5. While the cauliflower is roasting, grill the flatbread. Heat your grill to at least 500 degrees. Divide your pizza or flatbread dough into 4 equal pieces. Roll or press the dough into a circle about 6 inches in diameter. You don’t want the dough to be too thin, because you want it to stay tender instead of crispy. Brush the dough with olive oil. Place the dough directly on the grates of the grill and then close the lid of the grill to trap in the heat. Wait about 1 – 2 minutes and then check the bottom of the flatbread. If it lifts easily, turn the dough to the other side and let it cook for 1 – 2 minutes on the other side, or until it’s cooked through. If the bottom of the dough seems like it is going to burn, turn off the burners on one side of the grill and place the dough on that side. Let them continue to cook until done all the way through. Remove from the heat.
    6. To assemble, top each flatbread with about three meatballs with sauce. Garnish with roasted cauliflower, pine nuts, fresh parsley and a big dollop of Greek yogurt.

    49. Savory Roasted Almonds

    Make large batches of this easy 5-ingredient snack and tote them to work, the gym, or anywhere you may find yourself hungry (like on the bus, train, or plane!) Almonds do contain about 162 calories for about 23 almonds (that’s plain almonds), but that same portion contains 14 grams of heart healthy unsaturated fat, and 6 grams of protein. With nuts especially, mind your portions so you can reap the nutritional benefits without overdosing on calories.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 20 minutes
    Prep: 5 minutes
    Cook: 15 minutes

    Ingredients:

    1 cup raw whole almonds
    1 teaspoon canola oil or light olive oil
    ¼ teaspoon salt
    ¼ teaspoon dried rosemary
    Pinch of ground red pepper, or to taste

    Instructions:

    1. Preheat oven to 350 degrees.
    2. In a medium bowl, combine all ingredients and mix until the almonds are completely coated.
    3. Spread in an even layer on a baking sheet lined with parchment paper or foil. Bake for 15 minutes or until the almonds are toasted and dark golden in color.
    4. Cool completely and store in an air-tight container for up to 2 weeks.

    50. Chicken, Greens, and Beans Stew

    This warming stew is a modern take on traditional chicken and rice soup. The red quinoa adds a gorgeous color and texture, and using pre-cooked chicken (either from leftovers or a rotisserie) allows you to whip it up in around 25 minutes. It’s a great weeknight meal, or tote leftover to work for a filling, high protein lunch.

    Skill level: Beginner
    Serves: 4
    Start to Finish: 40 minutes
    Prep: 15 minutes
    Cook: 25 minutes

    Ingredients:

    6 cups no-salt-added chicken broth
    1 onion, diced
    ½ cup red quinoa, rinsed
    1½ teaspoons dried oregano
    1 garlic clove, minced
    1 bay leaf
    1 (14-oz) can no-salt-added white kidney beans, drained and rinsed
    2 cups chopped kale
    2 cups diced cooked rotisserie chicken
    ¼ teaspoon freshly ground black pepper
    ¼ teaspoon sea salt

    Instructions:

    1. In a large pot over high heat, combine the broth, onion, quinoa, oregano, garlic, and bay leaf. Bring to a boil. Reduce to a simmer, cover and cook 20–25 minutes.
    2. Remove lid and add kidney beans and kale. Cook until the kale has wilted, about 3 minutes.
    3. Stir in the chicken, season with salt and pepper and serve.

    Source
     

Share This Page

<