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Thread: Healthy Recipes

  1. #1
    Featured Member SCGirl's Avatar
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    Default Healthy Recipes

    Please don't anyone yell at me for starting a new topic--if you all think it's stupid, don't respond and let it quietly fade into nothingness.

    But, for those of you you might not think it's stupid, please, Please, PLEASE feel free to respond.

    Now to the point: Everyone has been saying that they need to eat better. My problem with that is that I never have time to cook and when I do, I never know what to cook. I'd really like to know what kind of cooking tips you girls (and guys) have for someone looking to eat healthier. Right now I'm really looking towards incorporating "brown" foods for all of the "white" foods (pasta, bread, rice, etc). If anyone has some really good (and preferably quick) recipes to share, I would really appreciate the help.

    to start things out, I have a recipe for low-fat, high fiber chili that my nutrition teacher gave me:
    2.5 lbs ground sirloin
    16 oz can of crushed tomatoes
    1 jar of chunky salsa
    2 cans of kidney beans
    1 LARGE can of Chili beans
    2 Tbsp Chili powder
    2 Tbsp garlic powder
    2 Tbsp minced onion

    Just cook the meat (pre-thawed of course) over medium heat until no pink is left, then add all of the other ingredients. This recipe lasts me and my bf for a week--you might want to cut it down if you're making it for yourself. It's really good and takes almost no time to prepare.

    Anybody else got anything?
    "You did then what you knew how to do; when you knew better, you did better" ~Maya Angelou

  2. #2
    Veteran Member foxee555's Avatar
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    Default Re:Healthy Recipes

    This isn't a stupid topic at all! I think it's great. I'm always searching for new recipes.
    Here's mine for lentil salad (I never measure, so it's kind of to your taste):

    -lentils (I use dry and throw a couple vegetable bouillion in the water. Completely cool lentils after cooking)
    -chopped cucumber, tomato, red onion, black & green olives, and mediteranean feta cheese
    -olive oil, red wine vinegar, oregano (or italian seasoning), salt and pepper

    Mix everything together and let it set for an hour or so. It usually keeps in the fridge for a few day, so it's good for lunches, snacks, whatever.
    I am lazy and I like to party


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    God/dess Lena's Avatar
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    Default Re:Healthy Recipes

    I keep a basket of fruit on the counter and mostly I'm just grabbing an orange or apple on my way out the door. I buy veggies and try to chop them up once a week or so, so that there's always a bag of carrots and cucumbers in the fridge, so if I'm sitting around feeling munchy, I eat them. If I feel like something cooked, I usually have whatever squash is cheap that week in the fridge (butternut, acorn, whatever) and I cut it in half, brush a little olive oil or butter on it, and stick it in the oven until I can stick a fork in it and eat it.

    This way, I hardly ever cook, I much all day (good for my metabolism), and I eat healthy.

    Every once in a while I make Gulash (sp?) Which is basically, some chopped up veggies (whatevers around), hamburger if you want it, a can of tomato paste, a can of stewed tomatoes, two cans of kidney beans, a can of white northern beans, a can of garbonzo beans, a handful of barley, and whatever else is around. Water and season to taste. Especially good with parmesan. :-)

    Lena



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    Featured Member Lilith's Avatar
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    Default Re:Healthy Recipes

    Here's a secret: most foods are inherently healthy. What is unhealthy is most American's portions and condiments. Once you learn to enjoy the natural flavor of food in moderate amounts, then you'll find that you can eat anything, within reason. The best course that I have found is to minimize calories without sacrificing flavor. I love to eat and refuse to even look at those low-fat/no-fat imitation foods. Eating is an experience best enjoyed, not agonized over.

    Spaghetti
    Two cans diced tomatoes
    Olive oil
    1 1/2 cups diced chicken (or browned andouille sausage, or ground round)

    or
    1 1/2 cups zuchinni/eggplant/summer squash sliced 1/4 in. thick.

    In saucepan, heat one tablespoon good olive oil. Add diced tomatoes and toss until just heated. Add meat or cooked vegetables, stir well and taste for seasoning. (I recommend basil, thyme, oregano, salt and pepper but you may have different tastes... for rosemary, sage, garlic and basil, perhaps). A bit of balsamic vinegar does wonders for the flavor when added at the last moment BUT it is quite expensive. Don't bother buying balsamic vinegar unless you are prepared to spend $23 for a small bottle. After sauce is seasoned, pour over spaghetti noodles and serve immediately. For the "healthiest" results, try at least four bites without parmesan. If you really must have parmesan, then buy the REAL parmesano-reggiano (Kraft sucks and must diiiiiiiiie!) and grate just a tablespoon or so rather than small mountains of it.

    For a tasty psuedo-cream cheese breakfast spread, try this: Purchase neufchatel cheese (tastes almost like cream cheese, with a fraction of the fat... NOT a "low-fat" imitation food, which I universally despise, merely a naturally low-fat cheese). With a mixer (bowl or hand-held, not a blender) whip cheese on low speed until fluffy, aerated and smooth. Add one of the following flavorings for a kick, just a teaspoon (at MOST) will do:

    Pesto
    Orange juice
    Guava paste
    Strawberry jam

    This cheese spread is all-purpose, very tasty and great for you if spread thinly. Best of all, it's high on flavor so you don't need a lot of it. Whipping it in a mixer "aerates" it, which means air is incorporated into it, increasing the volume and making it smoother. I like the pesto spread on onion bagels but the strawberry cheese is fantastic on a thick, robust slice of real bakery rye, lightly toasted. It's also good as a fruit or veggie dip. For a great snack, place a small dollop (teaspoon or so) on a square of phyllo dough. Wet edge of square and fold over to seal, brush with milk and bake at 350 until golden. Nice, crispy dough with gooey, cheesy filling. Mmmm... nummy.

    Another great breakfast or snack is fruit and cream. Most people dieting automatically bulk up on veggies, which is great, but you can't forget fruit. It is a good source of natural sugars, satisfies the sweet tooth in a low-cal manner and fruits are rich in fiber and vitamins.

    Chantilly Cream
    1 pint heavy cream (whipping cream)
    Sugar to taste
    Flavoring extract (almond, vanilla, or rum)

    Beat cream by hand or in mixer until soft peaks form (or until your arm falls off, if you do it by hand). Add sugar a teaspoon at a time, mixing well and tasting often until it is lightly sweetened (Not too much! You'll be eating it with fruit, which is already sweet). Be careful not to over-beat cream, as you'll wind up with butter. When cream is sweetened to your preference, add a teaspoon of flavoring and beat until thick peaks form. Store in tightly sealed tupperware in the fridge; keeps for one week. (Note: this is a home-made Kool Whip with less calories and far better taste)

    Slice fresh peaches, strawberries, mangoes or any soft-firm fruit (not kiwis). Top generously with chantilly cream and a light grating of nutmeg or dash of cinnamon. If you're lazy, just pour some heavy cream over the fruit and sprinkle with cinnamon-sugar and eat like cereal. Very filling for breakfast, especially with a thick slice of toast, and satisfying as a dessert.

    I have more but I've already written a novel. I love to cook, can you tell?
    He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you. ~ Friedrich Nietzsche

  5. #5
    Featured Member SCGirl's Avatar
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    Default Re:Healthy Recipes

    Oh I am SOOOO excited!!!! This is great! Woo Hoo!

    Ok I have another one to add--it's a really easy and healthy way of making pasta salad. You use whole wheat pasta instead of white. cook that. Add any veggies that you like--go for color--peppers, broccoli, carrots, etc. Then just use a no-fat italian dressing, toss, and chill. It lasts for about 4 days.

    Oh, and one I kinda made up myself--don't know if it's healthy but it's an honest attempt--cook cubed chicken breast (no skin) in a frying pan. Add minced onion and garlic powder (or you could use fresh onions and garlic but I'm too lazy). Add broccoli once the chicken is cooked. In another pot, cook spaghetti. Once both are done, add together. It is simple and yummy. Doesn't keep very well though.
    "You did then what you knew how to do; when you knew better, you did better" ~Maya Angelou

  6. #6
    Pamela
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    Default Re:Healthy Recipes

    Sounds healthy, quick and yummy to me! I will keep the last 2 in mind!
    I'm a big fan of garlic and onions! Still eat chicken at times too.

    Thanks,

    Pamela

  7. #7
    Featured Member SCGirl's Avatar
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    Default Re:Healthy Recipes

    While I was cruisin' through the books on stretching in Barnes & Noble, I found a book called "How to Look Great Naked". It was a really crappy book IMO but it had some good recipes in it. So, being the cheapskate that I am, I copied them down in my notebook!

    Fat Free Pizza Snacks
    whole wheat fat free pitas
    fat free feta cheese
    fat free mozarella cheese
    fat free parmesan cheese
    1 cup diced tomatoes
    1/2 chopped green onion
    dash of minced garlic
    basil, oregano, rosemary

    spray cookie sheet or pizza pan with PAM. Cut pitas into triangles and put on pan. Put tomatoes and onions on each. Sprinkle cheese and spices to taste. Bake on lower shelf at 325 for 10 min.

    Bean and Veggie soup
    2 15 oz cans of red kidney beans
    2 15 oz cans of garbonzo beans
    2.5 cups water
    2 medium potatoes peeled quartered lengthwise and sliced
    1 cup thinly sliced carrot
    1/2 cup chopped onion
    6 oz can tomato paste
    2t chili powder
    1t salt
    1t dried basil (crushed)
    1/4 t garlic powder
    1/4 t pepper
    8 oz lowfat jack cheese

    in dutch oven, combine all ingred. except cheese (don't drain the beans). bring to a boil. reduce heat, cover, simmer 30 min. top with cheese and serve

    Mega Vitamin Soup
    32 oz can tomato soup
    64 oz water
    12 oz tomato paste
    10 bouillon cubes
    2T garlic
    3T italian seasoning
    16 oz squash
    16 oz broccoli
    16 oz green beans
    16 oz cauliflower
    16 oz carrots

    combine tom. soup, paste, water, and bouillon in large pot and stir over med heat until blended. add garlic and seasoning as you stir. chop veg into cubes and add to mix. heat for 15 min.

    Chicken Cacciatore
    2 skinless chicken breasts
    1/2 onion sliced into rings
    1t garlic
    1/2 can (14oz) chopped tomatoes
    8 oz low sodium marinara sauce
    1/2t oregano
    1/2 t basil
    8 oz angel hair pasta boiled al dente

    spray cooking pan with PAM. Put chicken in pan and brown on med heat. remove chicken and set aside. recoat pan and add all ingred. (minus chicken and pasta). cook at med heat for 7 min. Add chicken and simmer on low for 20 min. Pour chicken and sauce over pasta.

    Chicken Divan
    1 lb fresh broccoli
    12 oz chicken in strips
    4T fat free Parmesan cheese
    10 oz low sodium chicken soup
    1/2 cup water

    preheat oven to 375. arrange broccoli in layers over chicken in baking dish. Sprinkle cheese over both. Mix soup with water and heat. Pou over chicken. Bake 20-30 min

    Turkey Tetrazzini
    4 oz angel hair pasta boiled al dente
    8 oz skinless chicken breast cubed
    1T onion powder
    1T light soy sauce
    1/4 t ground pepper
    1/2 t oregano
    1/2 t paprika
    1/4 lb chopped mushrooms

    Spray a large cooking pan with PAM. Combine chicken, onion, and oregano in pan and cook on med for 15 min. Remove chicken and add other ingred. to pan with 1/2 cup water and cook for 5 min over med heat. Pour chicken in and saute until slightly brown. Pour over pasta.

    If anyone decides to try any of these, tell us how they were!
    "You did then what you knew how to do; when you knew better, you did better" ~Maya Angelou

  8. #8
    Member SusanV's Avatar
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    Default Re:Healthy Recipes

    Here's a salad I make, but I don't know what to call it.

    Chop roughly equal parts of the following ingredients up:

    parsley
    cucumber
    tomato
    bell pepper
    green onion
    avocado

    Add minced garlic (about 1/4 as much as the other ingredients), and mix everything together. Add olive oil, canola oil, and lemon juice. (I don't measure these -- I just pour them on till it seems about right, using plenty of lemon juice.) Salt & pepper are optional.

    Lots of fiber.
    I hate signatures, but I love irony.

  9. #9
    Jay Zeno
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    Default Re:Healthy Recipes

    Sautee some fresh cut-up vegetables - say, onion, bell peppers, whatever - in an olive oil/minced garlice mixture and other spices of choice.

    Broil salmon with spices of choice (I like crushed red pepper, lemon pepper, cilantro, and fresh lemon juice). Scatter around some slices of bulky vegetables to broil with it.

    When the vegetables are where you'd like them, pick them out with a fork, put them to one side, and cover them up.

    With the salmon not yet quite done, brush the remaining olive oil/garlic mixture over the salmon, and broil to completion.

    Prepare a small bed of baby spinach leaves and carrot shavings and put the sauteed vegetables on top. (If you like salad dressing, the consistency and oil of the sauteed vegetables on the spinach and carrots will keep you from needing salad dressing.) Serve the broiled salmon and vegetables alongside it.

    I can't tell you proportions or anything. I mostly cook on the fly and make it up as I go.

  10. #10
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    Default Re: Healthy Recipes

    TigersMilk suggested I add this Recipe, enjoy. I may follow it up with a few shorter ones later. Personal recipes though.

    This is reletivly healthy and can be fun to make with friends.

    Soft Pretzels

    Recipe from Better Homes and Gardens New Cook Book Page 107

    -Anyone who wants to know basic American/western recipes should start with a copy of this old plaid book. Most recipes are much simpler. Pretzels are great, but very hard work. I find with the dough rising and preparations, friends to help are essential. I’d usually suck them in on having fun, and we would slave all day making these listening to whatever music was available and just chatting. Of course the results were more than enjoyable. We usually did 30 to 60. This is one task where you want a Kitchen-Aid mixer, or similar helping device. I would think you could use a bread maker for the initial mixing.

    PREP 1 and ½ , HOURS
    RISE: l and 1/4 HOURS
    BAKE: 24 MINUTES

    Oven 475° F
    4 to 4 1/2 cups all-purpose flour
    1 package active dry yeast
    11/2 cups milk
    1/4 cup sugar
    2 tablespoons cooking oil
    1 teaspoon salt
    2 tablespoons salt
    3 quarts boiling water
    1 slightly beaten egg white
    1 tablespoon water

    ~ Sesame seed, poppy seed, thyme, or rock salt for topping. You can get creative here.

    1. In a large mixing bowl stir together l and ½ cups of the flour and the yeast; set aside. In a medium saucepan heat and stir milk, sugar, oil, and the
    1 teaspoon salt till warm (120° to 130°). Add milk mixture to dry mixture. Beat with an electric mixer on low to medium speed for 30 seconds, scraping the sides of the bowl constantly. Beat on high speed for 3 minutes. Using a wooden spoon, stir in
    as much of the remaining flour as you can.

    2. Turn the dough out onto a lightly floured surface. Knead in enough of the remaining flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total) (see photo 1, page 91). Shape the dough into a ball. Place dough in a
    lightly greased bowl, turning once to grease surface of the dough. Cover and let rise in a warm place till double in size (about 1 ¼ hours) (see photos 2 and 3, page 91). 3. Punch dough down (see photo 4, page 91). Turn dough out onto a lightly floured surface. Cover and let rest for 10 minutes. Meanwhile, lightly grease 2 baking sheets.

    4. Roll dough into a 12x10-inch rectangle. Cut into twenty 12xY2-inch strips. Gently pull each strip into a rope about 16 inches long. Shape into pretzels (see photo, right).

    5. Carefully place pretzels on prepared baking sheets. Bake in a 475° oven for 4 minutes. Remove from oven. Lower oven temperature to 350°.

    6. Dissolve the 2 tablespoons salt in the boiling water. Lower pretzels, 3 or 4 at a time, into boiling water. Boil for 2 minutes, turning once. Using a slotted spoon, remove from water; drain on paper towels. Let stand a few seconds. Place about inch apart on well-greased baking sheets.

    7. In a small mixing bowl stir together egg white and the 1 tablespoon water. Brush pretzels with some of the egg white mixture. Sprinkle pretzels lightly with sesame seed, poppy seed, or coarse salt. Bake in a 3500 oven for 20 to 25 minutes or till golden brown. Immediately remove from baking sheets. Cool on wire racks. Makes 20.

    Nutrition Facts per pretzel: 119 cal., 2 g total fat (0 g sat. fat), 1 mg chol., 226 mg sodium. 21 g carbo.. 1 g fiber. 3 g pro. Daily values: 1% vito A, 0% vito C, 2% calcium, 7% iron.

    Whole Wheat Soft Pretzels: Prepare as at left, except substitute 1;;2 cups whole wheat flour for 1 and 1/2 cups of the all-purpose flour that is stirred in at the end of step 1. Continue as directed.

    Nutrition Facts per pretzel: 121 cal., 2 g total fat (1 g sat. fat)

    Shape each pretzel by crossing one rope over the other about 4 inches from each end, forming a circle. Holding an end of the rope in each hand, twist once at the crossover point. Fold pretzel in middle and lay the ends over the bottom edge of the circle. Moisten the ends, tuck them under the circle, and press to seal.
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    Default Re: Healthy Recipes

    Let me know if anyone needs the pics for the recipe.
    One more cup of coffee for the road,
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    Default Re: Healthy Recipes

    I make a lot of greek salad:

    all this cubed

    feta
    cucumber
    tomatoes
    purple olives
    sliced purple onion (the whites can be too strong)
    fresh herbs

    drizzle olive oil over the whole thing and enjoy

  13. #13
    Senior Member BlindGroping's Avatar
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    Default Re: Healthy Recipes

    And if anyone has any criteria on diet, I have a knack for finding recipes that work.

    And I cook a little myself.
    I'm here just for the food.

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    Default Re: Healthy Recipes

    I just get chicken breast, chop it into tiny pieces, put in in a pan with no oil at all and kind os stir until its cooked, then add california blend vegetables (broccoli, cauliflower, and carrots) and cover the pan and kind of let it sit there on low heat until its done. It has hardly any fat or calories and the best part is it actually keeps me full.
    I also make thin sliced chicken breast on the geaorge foreman grill. Its another great great way to cook without adding oil.

  15. #15
    Senior Member BlindGroping's Avatar
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    Default Re: Healthy Recipes

    Quote Originally Posted by pinkkitten
    I just get chicken breast, chop it into tiny pieces, put in in a pan with no oil at all and kind os stir until its cooked, then add california blend vegetables (broccoli, cauliflower, and carrots) and cover the pan and kind of let it sit there on low heat until its done. It has hardly any fat or calories and the best part is it actually keeps me full.
    I also make thin sliced chicken breast on the geaorge foreman grill. Its another great great way to cook without adding oil.
    Gotta love those Non-stick pans!
    I'm here just for the food.

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    Default Re: Healthy Recipes

    Here's one... but I was taught to cook the way my grandma does, so the measurements are... non existent.

    Get a BIG stock pot. Fill it with sodium free chicken broth.

    Chop three or four cooked boneless skinless chicken breasts, and add to the boiling chicken broth.

    Add some pre cooked minute rice. Just eyeball it til it looks right. Then add some veggies like celery and carrots, maybe some onion.

    You can eat tons of it and not gain weight, fills you up like crazy, and freezes beautifully. I make one of those big pots and it lasts me three weeks.

  17. #17
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    Default Re: Healthy Recipes

    My Spaghetti Sauce:


    2 cans tomatoes, chopped, whole does not matter
    2 bay leaves
    1 teaspoon oregano
    1 teaspoon basil
    1 teaspoon parsley
    ½ half chopped capsicum AKA bell pepper (any color will do, same taste anyway)
    ¼ teaspoon brown sugar (optional)
    ½ shot of dry sherry (optional)
    1-3 tablespoons of tomato paste
    2 Cups of water.

    Use a blender. Add the tomatoes first, and fire it up until they are smooth. Just add the parsley, basil, and oregano. Once your done puréeing the mixture put it in the pot, and add the bay leaves, capsicum, brown sugar. Stir every now and again while bringing it to a rolling boil. Once boiling add the wine and tomato paste. Stir well and reduce heat to simmer. If it is not thick enough add more tomato paste.

    Usually takes me about 30 minutes and less than five dollars to make.

    You can use it for Spaghetti, or any other pasta (I like fettucini better), Chicken Parmigiana, or if you add meatballs you can have a meatball sub.

    Just remember to eat the pasta in moderation. I’ve added crushed chili from time to time, but find it is not always appreciated. I’ve also added mushrooms, but find it darkens the sauce quite a bit. I also like to add Italian Fennel sausages from time to time, but as with the crushed chili, some people find it too hot, especially for a few days.

    I often make about double the recipe and freeze it in smaller portions.
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    Banned rozz's Avatar
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    Default Re: Healthy Recipes

    1 c cubed chicken
    1 can black beans
    1 can salsa

    In a casserole dish, layer chicken, then beans, then salsa. Cook at 375. I forget the time (I suck), but sprinkle taco cheese on top for the last few minutes.

  19. #19
    Veteran Member circe221's Avatar
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    Default Re: Healthy Recipes

    Quote Originally Posted by foxee555
    This isn't a stupid topic at all! I think it's great. I'm always searching for new recipes.
    Here's mine for lentil salad (I never measure, so it's kind of to your taste):

    -lentils (I use dry and throw a couple vegetable bouillion in the water. Completely cool lentils after cooking)
    -chopped cucumber, tomato, red onion, black & green olives, and mediteranean feta cheese
    -olive oil, red wine vinegar, oregano (or italian seasoning), salt and pepper

    Mix everything together and let it set for an hour or so. It usually keeps in the fridge for a few day, so it's good for lunches, snacks, whatever.
    This sounds delish!!! I am definitely trying this!!! It sounds like a perfect lunch for a hot day!
    Thanks!!!
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    Veteran Member luckischalk's Avatar
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    Default Re: Healthy Recipes

    These are great ideas guys!!

  21. #21
    Featured Member georgiapeach's Avatar
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    Default Re: Healthy Recipes

    i love sliced tomato and basil on mozarella. nice and light in the summer.

    another good way to make a tomato sauce is to dice fresh tomatoes, mix with olive oil, garlic, fresh basil and oregano, and a little salt and pepper. spread it out on a cookie sheet and put it under the broiler for a few minutes.

    my old stand by is grilled chicken with a little brown rice and and a lot of broccoli. not very exciting, but quite healthy and really filling.

    oh, i also like "fruit salads." not in the traditional sense. but romaine lettuce (and other greens if you like the strong stuff) with sliced strawberries, peaches, blueberries, maybe raspberries. some toasted almond slices. a bit of grilled chicken. and a light raspberry vinegrette. mmmm.

  22. #22
    Featured Member Hello_Kitty27's Avatar
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    Default Re: Healthy Recipes

    This recipe is great b/c you can basically customize it to your tastes.


    Broccoli Slaw

    1 bag of pre-cut broccoli slaw
    1-2 cups of halved purple grapes (green grapes work too)
    1/2 cup of light mayo
    sugar to taste (I use 1/8c sugar 1/8c splenda)
    slivered almonds (I use only a teaspoon worth of almonds, but more is good too!)

    Cooked Cubed Chicken Breast goes great in this salad!!


    For fruit salads, when eating out, you can stop at Panera - they have a great one: Strawberry Poppyseed Chicken salad. To die for!! It's big and it only has approx 330 calories including the dressing!! Look at www.panera.com to check it out. I love it!! (It's only around for the summer/early fall though)






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