3 Easy Healthy Recipes

Wednesday, May 8, 2013 @ 12:05 PM
posted by mrscaz

When I actually have time to plan it out and think about it, I really do like to cook. The problem is, most days I am rushed to get something on the plate (or *gulp* we eat out) before we fly out the door to either Bug’s or Super Dude’s practices or games. That means that I fall into a food rut. I end up cooking the same dishes over and over again, but now I am vowing to change. As I sit here in my kids belts office, I vow to prepare and cook at least one new (healthier) dish a week. I don’t think that’s too unreasonable.

So, where do I go to find healthy recipes? Why, Pinterest, of course! So here are 3 recipes I came across to start out with. I thought I’d share them with you as well!

Chicken Tacos(courtesy thenest.com) 

1. Chicken Tacos

Makes:1 serving (just multiply to your needs)

Ingredients

3 oz grilled skinless chicken breast (seasoned with chili powder, garlic salt and cumin)
Two 6” corn tortillas
1/4 cup black beans
1/4 rice, brown or Spanish
1/4 cup avocado, cubed
Extra virgin olive oil cooking spray
Shredded lettuce, tomato, onion, salsa

Preparation
Use extra virgin olive oil cooking spray to grill chicken. Wrap grilled chicken breast into warm tortilla stuffed with lettuce, tomato, onion, avocado and salsa. Enjoy with black beans and rice on the side. *Can swap chicken for shrimp or fish.

Nutrition facts:377 calories, 28 grams protein, 50 grams carbohydrates, 9 grams fat

Broccoli with Fusilli and Red Pepper (courtesy culinary.net/)

2. Broccoli with Fusilli and Red Pepper

Ingredients

  • 1 1/2 cups of broccoli florets
  • 3 teaspoons salt, divided
  • 1/2 pound fusilli pasta
  • 4 tablespoons extra virgin olive oil
  • 1 red bell pepper, seeded and sliced into long thin strips
  • 1/2 teaspoon garlic powder
  • 1 lemon zest
  • 1/8 teaspoon red pepper flakes
  • 1/2 teaspoon freshly ground black pepper
  • 2 1/2 tablespoons freshly squeezed lemon juice

Freshly grated Parmesan (optional)

Preparation

    1. Cook broccoli for 3 minutes in a large pot of boiling water with 1 teaspoon salt. Remove from water with slotted spoon. Place in large bowl and set aside.
    2. In same water, cook pasta according to package directions, about 10 minutes. Drain well and add to broccoli.
    3. While pasta is cooking, in small sauté pan, heat oil and cook sliced red pepper, garlic and lemon zest over medium-low heat for 3 minutes.
    4. Off heat, add 2 teaspoons salt, red pepper flakes, pepper and lemon juice. Mix and pour this over broccoli and pasta. Toss well.
    5. Season to taste, sprinkle with cheese (if using), and serve.
    6. For added protein, shred 1/2 of a cooked store-bought roasted chicken, then toss with pasta and serve.
Serves 6 to 8

Cheezy Loaded Potato Broccoli Soup (courtesy kblog.lunchboxbunch.com/)

3. Cheezy Loaded Potato Broccoli Soup
vegan, makes about 5 large bowls

2 large russet potatoes, peeled/roughly chopped
4-5 cups broccoli (mostly florets)
1 cup almond or soy milk unsweetened/plain
1 cup+ vegetable broth
1 tsp salt (or to taste)
1/2 cup+ nutritional yeast (a must for the ‘cheezy’ flavor)
fresh black pepper to taste

toppings:
1 red onion, chopped
1 small tomato, diced

Directions:

1. Boil a large pot of water + a few pinches of salt. enough water to cover the potatoes and broccoli.

2. Prep your veggies. Toss your potato into the boiling water. Cover.

3. After about 5 minutes, add in the broccoli and continue boiling until veggies are tender. Remove from heat. Drain water.

4. Saute the chopped onion until it caramelizes – add some salt and pepper and optional spices to enhance the flavor. Toss in the tomato. Add the Daiya cheese over top to melt. Turn off heat. (Saute in oil if desired – I just used a splash of water to keep oil free.)

5. Add the potato, broccoli, non-dairy milk, veggie broth and nutritional yeast to a blender, like a Vitamix. (Immersion blenders also work.) Blend from low to high until smooth. Blend with extreme caution since contents will be quite hot.

6. Add a few scoops of sauteed onion to the blender and blend. Do a taste test and add in the spices, optional flavor enhancers and salt to taste. Add in more liquid for a creamier or thinner texture.

7. You can serve warm from the blender or simmer in a pot on the stove until ready to serve. To serve, add tomato, onions, melted vegan cheese, tempeh bacon bits and whatever else you’d like to “load” your soup with. Serve with some crusty bread or sprouted grain toast. Vegenaise on toast is a nice accent too. Store covered in the fridge and eat within a few days.

Hopefully, I can get the kiddos to eat these as well. Let me know what you think! I’ll try to give you my reviews of these as well!

Blessings.,

Common Cents Mama - Kids Belts - Toddler Belts inventor

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