Healthy Recipes

Main Dishes

Asian Chicken

5-6 Servings

In a medium bowl, combine peanut butter, ginger, garlic, chicken stock, soy sauce, wine, vinegar, lime juice, sesame oil, cayenne pepper until well blended. Rinse chicken and pat dry with paper towels. Arrange chicken pieces in one layer in a lightly oiled 9x13 dish. Pour peanut mixture over chicken, turn to coat well. Refrigerate & marinate at least 30 minutes. Preheat oven to 375°. Bake until chicken is tender, about 40 minutes. Garnish with toasted sesame seeds.

Calories 403 per 6 oz serving

Protein 48g, Carbs 7g, Fat 21g, Sat Fat 4g, Fiber 2.5g

Beneficial Nutrients

Vit B1.14mg, B2 .26mg, B3 15mg, B5 1.9mg,, B12 .67mcg, Calcium 28mg, Iron 4.4mg, Magnesium 48mg, Potassium 443mg, Selenium 29mcg, Zinc 2.8mg, Sodium 455mg

Cook Time: About 40 minutes

Ingredients

  • 1/2 C smooth organic peanut butter
  • 1 Tbsp peeled and grated fresh ginger
  • 3 minced garlic cloves
  • 1/2 C chicken stock
  • 1 Tbsp tamari sauce
  • 2 Tbsp white wine
  • 1 Tbsp rice wine vinegar
  • 1 Tbsp fresh lime juice
  • 2 Tbsp sesame oil
  • 1/4 tsp cayenne pepper
  • 2 pounds cut-up chicken, skin removed
  • 2 Tbsp toasted sesame seeds

Citrus Poached Orange Roughy

Approximately 4 Servings

Rinse & pat fish fillets dry, place in a large skillet. Add orange juice, wine, ginger and water. Sprinkle with salt and pepper. Drizzle with olive oil and sprinkle with cilantro. Bring liquid to a slow boil; cover and simmer 5 minutes. Spoon sauce over fish. Cover and simmer about 2 to 3 minutes more or until fish flakes with a fork. Move fish to serving platter, keep warm. Bring sauce to a boil; simmer until it begins to thicken. Pour sauce over fish and serve with orange or lemon slices if desired.

Calories 178 per 9 oz

Protein 25g, Carbs, 5g, Fat 4.7g, Sodium 108mg

Beneficial Nutrients

B3, B5, B6, B12, Vit C, Calcium, Magnesium, Potassium, Selenium

Cook Time: About 15 minutes

Ingredients

  • 1.5 lbs Orange Roughy
  • 3/4 C fresh orange juice (or not from concentrate)
  • 1/4 C white wine
  • 1/2 C pure, filtered water
  • 1 tbsp extra virgin olive oil
  • 2 tsp minced fresh cilantro
  • 1 Tbsp minced fresh ginger (optional)
  • Sea salt and ground pepper to taste

Crab Curry Sauté

4 Servings

Heat a large nonstick skillet over medium-high heat. Add first 5 ingredients, sauté until vegetables are soft. Place mixture in a large bowl and cool. Stir in crab meat. Combine mayonnaise and next 4 ingredients in a small bowl. Gently fold mayonnaise mixture into crab mixture. Stir in breadcrumbs. Heat olive oil in pan over medium-high heat and saute mixture in pan for 6-8 minutes, stirring often. You could make crab cakes if you prefer by adding a bit more mayonnaise and dredging the cakes in more breadcrumbs (nutrient values will change).

Calories 338 per 1/4 recipe

Protein 29g, Carbs 16g, Fat 18g, Sat Fat 3g, Cholesterol 143mg, Sodium 855mg, Fiber 2.2g

Beneficial Nutrients

Vit A 736 IU, Vit C 21mg, B5 .2mg, Calcium 118mg, Iron 1.8mg

Cook Time: About 15 minutes

Ingredients

  • 3/4 C corn kernels
  • 1/4 C chopped onion
  • 1/4 C chopped red bell pepper
  • 1/2 tsp curry powder
  • 1 minced garlic clove
  • 1 lb lump crab meat
  • 1/4 C mayonnaise
  • 2-3 Tbsp fresh flat leaf parsley
  • 1 Tbsp lime juice
  • 1 Tbsp tamari sauce
  • 1 large egg, whisked
  • 7-8 Tbsp breadcrumbs
  • 1 Tbsp olive oil

Easy Enchilada Bake

6-7 Servings

Heat oven to 350°. Grease a casserole dish lightly with olive oil. In a large skillet over medium-high heat, cook ground turkey, onion and garlic until tender. Drain any liquid. Add enchilada sauce, corn, chiles, olives, salt and pepper. Place ½ of tortilla strips in the bottom and 1/2 of the meat mixture and 1/2 of the cheese. Repeat ending with the cheese. Bake for 1 hour. Serve with sour cream & salsa.

Calories 518 per 12 oz serving with 1 tbsp sour cream

Protein 28.6g, Carbs 38g, Fat 29g, Sodium 1394mg, Fiber 4.44g

Beneficial Nutrients

Vit A 2583 IU, B2 .35mg, B3 3.79mg, B5 .91mg, B6 .47mg, Folic Acid 45 mcg, Calcium 479mg, Iron 2.2mg, Magnesium 66.5mg, Potassium 402mg, Selenium 20mcg

Cook Time: 1 hour

Ingredients

  • 1 lb ground turkey
  • 1 medium onion, chopped
  • 2 cloves garlic, pressed
  • 10 oz frozen corn
  • 20 oz enchilada sauce
  • 2 oz green chiles
  • 4 oz black pitted olives
  • 12 oz shredded cheddard cheese
  • 1 tsp sea salt
  • 1/2 tsp ground black pepper
  • 12-14 corn tortillas, torn into strips
  • Sour cream and salsa for serving

Grilled Salmon with Avocado Dip

6 Servings

Preheat an outdoor grill to high heat. In a medium bowl, mash together avocados, garlic, yogurt, and lemon juice. Season with sea salt and pepper. Rub salmon with dill, lemon pepper, and salt. Slice thick slices of lemon and lay closely together on the grill. Place the salmon on the lemon slices and cook 15 minutes, until easily flaked with a fork. Serve with the avocado mixture.

336 per 1/6 of recipe

Protein 32g, Carbs 10.5g, Fat 18.5g, Sat Fat 3g, Cholesterol 84mg, Fiber .16g, Sodium 374mg

Beneficial Nutrients

Vit A 784 IU, B1 .45mg, B3 13.8mg, B6 .99mg, B12 92mcg, Vit C 9.8mg, Calcium 46mg, Magnesium 78.5mg, Potassium 343mg, Zinc 1.44mg, Omega-3 2.6g. NOTE: Wild Atlantic Salmon increases the nutrient value over farmed fish.

Cook Time: 15 minutes

Ingredients

  • 2 avocados, peeled & diced
  • 2 garlic cloves, minced
  • 3 Tbsp plain yogurt
  • 1 Tbsp fresh lemon juice
  • 2 lbs Wild Atlantic salmon steaks
  • 2 tsp dried dill week
  • 2 tsp lemon pepper seasoning
  • 2 large lemons
  • Sea salt and black pepper to taste

Marinated Halibut

4 Steaks

Combine tequila (or rum), lime juice & zest, ginger, garlic, salt, honey, and spices in covered flat dish; stir in olive oil. Add fish steaks and turn to coat. Cover and refrigerate at least one hour, turning at least one time. Recipe is ideal for grilled firmer fish steaks, but could be used for broiling less firm fish such as tilapia, etc.

Calories 257 per steak

Protein 36g, Carbs 3g, Fat 7.5g, Sat Fat .5g, Cholesterol 55mg

Beneficial Nutrients

Calcium 7mg, Potassium 25mg, Vitamin C 3mg

 

Ingredients

  • 1.5 lbs halibut (may substitute for tuna or swordfish)
  • 2 Tbsp tequila or rum
  • 2 tsp grated lime zest (peel)
  • 1 piece fresh ginger, minced
  • 1 tsp sea salt
  • 1 tsp honey
  • 1/2 tsp cumin
  • 1/4 tsp cinnamon
  • 1 tsp black pepper
  • 1 Tbsp olive oil

Mediterranean Chicken with Artichokes

6 Servings

Preheat oven to 425°. In a bowl, mix yogurt, tomatoes, thyme, salt and pepper, set aside. Rub chicken pieces with additional salt & pepper if desired. Arrange chicken pieces, onions, olives and artichokes in glass 9 x 13 pan or casserole dish. Cover with yogurt mixture. Bake in oven 45-50 minutes. Remove chicken and vegetables from sauce. If desired puree remaining liquid and serve as sauce over chicken.

334 per 15 oz

Protein 38g, Carbs 19g, Fat 11.5g, Sat Fat 2.35g, Fiber 2.9g, Sodium 1816mg

Beneficial Nutrients

B1 .13mg, B2 .23mg, B3 12.6mg, B6 .72mg, B12 .57mcg, Vit C 16.7mg, Calcium 124mg, Iron 3.95mg, Magnesium 46mg, Potassium 583mg, Selenium 27mcg, Zinc 2mg

Cook Time: 45-50 minutes

Ingredients

  • 3-4 lbs chicken, cut-up, no skin
  • 1 16oz can chopped tomatoes
  • 1 16oz can artichokes
  • 2 medium onions, peeled & quartered
  • 6 oz pitted black olives drained
  • 1 1/2 C plain whole fat yogurt
  • 2 Tbsp fresh thyme leaves
  • 2 Tbsp coarsely ground black pepper
  • 1 Tbsp sea salt

Moroccan Style Chicken

6 Servings

Mix tamari sauce, wine, honey, lemon juice and rind, and all spices together. Marinate chicken pieces in the mixture in the refrigerator for several hours or overnight. Remove chicken and set skin side up in a stainless or ceramic baking dish, reserving the marinade. Brush with butter, season with sea salt and pepper and bake at 350° for about 2 hours. When chicken is almost done baking, heat chicken stock in a pan to boiling. Add reserved marinade and continue at slow boil until sauce is reduced by about half. To serve, pour sauce over chicken pieces and brown rice.

Beneficial Nutrients

B2, B3, B6, B12, Iron and Zinc.

Cook Time: 2 hours

Ingredients

  • 1 chicken cut into pieces
  • 1/4 C Tamari sauce (or soy sauce)
  • 1/4 C dry white wine
  • 2 Tbsp honey
  • 2 lemons, juiced
  • Grated rind of 2 lemons
  • 1 clove garlic, mashed
  • 1 tsp curry powder
  • 1/4 tsp ground ginger
  • 1/2 tsp each of dried oregano, thyme, and crushed peppercorns (green or black)
  • 3 Tbsp melted butter
  • 2 C chicken stock

One Dish Chicken & Rice

4 Servings

Combine all ingredients in a lightly greased glass casserole disk and bake at 400° for one hour.

356 per 1/4 of recipe

Protein 23.5g, Carbs 43g, Fat 9.6g, Sat Fat 2.8g, Cholesterol 44.6mg, Fiber 2.7mg, Sodium 794mg

Beneficial Nutrients

Vit A 5074 IU, B1 .35mg, B2 .31mg, B3 10.5mg, B6 .54mg, Folate 110mcg, Calcium 142mg, Iron 3mg, Magnesium 55mg, Potassium 507mg, Selenium 21mcg.

Cook Time: 1 hour

Ingredients

  • 4 thinly sliced chicken breasts
  • 1 can Annie's Organic Mushroom Soup (14.5 oz)
  • 3/4 C long grain rice
  • 1 C 1% milk
  • 2 C fresh green beans, cleaned & trimmed
  • 1 tsp tarragon leaves, crushed
  • 1 tsp oregano leaves, crushed
  • 1/2 tsp onion powder
  • 1 garlic clove, mashed

Sesame Garlic Chicken Stir Fry

5-6 Servings

Put the sliced chicken in a shallow dish. Mix the tamari, rice wine, garlic, red pepper and oil in a saucepan; bring to a boil and remove from heat. Cool slightly and pour over medium heat, stir to coat. Cover and marinate about an hour. Meanwhile wash and cut up vegetables. Bring olive oil to medium-high heat in a skillet. Swirl oil to coat the surface. Drain the chicken, reserving the marinade in the original saucepan. Boil the marinade for 5 minutes. Add the chicken to the skillet and stir-fry 4-5 minutes. Add the cut-up vegetables. If desired, drizzle some of the marinade on the vegetables. Stir fry 4-6 minutes. Serve with 1/2 cup brown rice per serving.

508 per 13 oz serving

Protein 45g, Carbs 29g, Sat Fat 5.5g, Fiber 2.2g

Beneficial Nutrients

Vit A 11260 IU, B1 .3mg, B2 .6mg, B3 20mg, B5 2mg, Folate 48mcg, Vit C 51mg, Vit D 10 IU, Calcium 82 mg, Iron 5mg, Magnesium 84mg, Potassitum 1243mg.

 

Ingredients

  • 1/2 C tamari sauce
  • 1/3 C chinese rice wine
  • 4 cloves garlic, mashed
  • 3/4 tsp crushed red pepper/li>
  • 1 tsp sesame oil
  • 3 chicken breast sliced in strips
  • 2 C broccoli florets
  • 1 C carrot strips
  • 1 C zucchini strips
  • 1 green or red bell pepper
  • 1 C sliced mushrooms
  • 1 Tbsp olive oil

Simple Greek Pasta

4 Servings

Heat the olive oil in a skillet over medium-high heat. Sautè the onion, pepper and garlic for a few minutes or until onions are translucent. Add the tomatoes and beans, and simmer 10-15 minutes. Cook the pasta in a separate pot. Add the spinach to the tomato mixture and cook for an additional 2-3 minutes. Serve the sauce over pasta and sprinkle with feta cheese. If desired, you could add 1/2 tsp of dried herbs de provence seasoning. This dish contains all of the amino acids, making it a complete protein.

435 per 17 oz serving

Protein 19.5g, Carbs 63g, Fat 11g, Sat Fat .5g, Cholesterol 25mg, Fiber 14g, Sodium 953mg, Phytosterols 6.8mg

Beneficial Nutrients

Vit A 3530 IU, B1 .33mg, B12 5.4mg, Vit C 58mg, Vit K .15mcg, Calcium 133.5mg, Magnesium 6mg, Potassium 98mg, Iron 7.5mg

Cook Time: 20 minutes

Ingredients

  • 2 14.5oz cans Italian style tomatoes
  • 1 C Cannellini beans cooked
  • 10 oz fresh spinach, washed and chopped
  • 1 Tbsp extra virgin olive oil
  • 1/2 C chopped onion
  • 1/2 C chopped green pepper
  • 1 garlic clove, pressed
  • 8 oz whole wheat Penne pasta
  • 1 C crumbled feta cheese

Spicy Thai Grilled Chicken

2 Servings

In blender or food processor, combine cream of coconut, lime juice, soy sauce, green onions, garlic, cilantro, anchovies and pepper sauce. Cover, blend until smooth. Marinade and refrigerate chicken in sauce at least 2 hours, turning occasionally. Remove chicken from marinade and grill. 5 minutes. Brush with marinade, turn and grill 5 minutes longer or until cooked. If desired, boil remaining marinade for at least one minute to serve as dipping sauce.

365 per chicken breast

Protein 25g, Carbs 7.7g, Fat 27g, Fiber .84g, Sodium 1733mg

Beneficial Nutrients

B1 .11mg, B2 .13mg, B3 10.5mg, B5 .97mg, B6 .58mg, B12.35mcg, Folate 33.6mcg, Calcium 66mg, Iron 4mg, Magnesium 72mg, Potassium 527mg

 

Ingredients

  • 3/4 C canned cream of coconut
  • 3 Tbsp fresh lime juice
  • 3 Tbsp soy sauce
  • 3 large green onions chopped
  • 3 large garlic cloves
  • 8 sprigs cilantro
  • 3 anchovy filets
  • 1 tsp pepper sauce
  • 2 whole boneless skinless chicken breast

Broiled Tilapia with Coconut Curry Sauce

4 Servings

Preheat broiler. Heat 1/2 tsp sesame oil in skillet over low-medium heat. Add ginger and garlic, cook 1 minute. Add pepper and onions, cook 1 minute. Stir in curry paste, curry powder and cumin, cook 1 minute. Add soy sauce, sugar, 1/4 tsp salt and coconut milk, bring to a simmer (do not boil). Remove from heat, stir in cilantro. Brush fish with remaining 1/2 tsp sesame oil, sprinkle with 1/4 tsp salt. Place fish on broiler pan lightly coated with olive oil. Broil 7 minutes or until fish flakes easily. Serve fish with sauce, rice, and lime wedges.

Approximately 500 per 1 fillet, 1/2 C sauce, 1/2 C brown rice

Protein 47g, Carbohydrates 46g, Fiber 3.5g, Fat 15g.

Beneficial Nutrients

Vitamin A, B1, B2, B3, B6, B12, Magnesium, Potassium, Zinc

Cook Time: 10 minutes

Ingredients

  • 1 tsp dark sesame oil, divided
  • 2 tsp minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 C chopped red pepper
  • 1 C chopped green onions
  • 2 tsp curry paste
  • 1 tsp curry powder
  • 4 tsp tamari sauce
  • 1 Tbsp brown sugar
  • 1/2 tsp sea salt
  • 1 14oz can coconut milk
  • 2 Tbsp chopped cilantro
  • 4 tilapia fillets
  • Olive oil
  • 2 C brown rice
  • 4 lime or lemon wedges

Tuna & Cheese Melt

2 Servings

Combine all ingredients except mozzarella in a bowl. Heat the olive oil in a fry pan over medium heat. Make 2 patties with the mixture. Cook one side until brown, then flip. When the other side is nearly done, sprinkle the cheese on it. You can place under the broiler for a minute to melt the cheese further if you wish. Serve with a good minxed greens salad for a high-protein, low-carb lunch.

191 per patty

Protein 24g, Carbs 4g, Fat 8g, Sat Fat 1.5g, Cholesterol 26mg, Fiber .6g, Sodium 319mg

Beneficial Nutrients

B2 .15mg, B3 11mg, B5 .27mg, B6 .3mg, B12 2.5mcg, Calcium 30mg, Iron 1.5mg, Magnesium 32.5mg, Potassium 245mg, Selenium 71mcg.

 

Ingredients

  • 6 oz can tune in water
  • 1 egg white beaten
  • 2 Tbsp oatmeal
  • 2 tsp finely chopped onion
  • 1/4 tsp garlic powder
  • 2 tsp mozzarella
  • Sea salt & pepper
  • 1 Tbsp olive oil

Zesty Meatloaf

6 Servings

Heat oven to 400°. Remove crust from bread. Process bread to fine crumbs. Process vegetables. Combine bread crumbs with vegetables in large mixing bowl. Add tomato sauce, mustard, meats, eggs, salt, pepper, Tabasco and rosemary. Using hands, knead ingredients until well mixed. Place in greased glass or ceramic loaf pan. Bake 60 minutes. Remove from heat and cool before slicing.

388 per 6 oz serving

Protein 24.5g, Carbs 10.71g, Fat 27.02g, Fiber 3.5g

Beneficial Nutrients

Vit A, B1, B2, B3, Folate, B12, D, E, Calcium, Iron, Potassium, Selenium, Zinc.

Cook Time: 1 hour

Ingredients

  • 3 slices whole grain bread
  • 1 large carrot, chopped
  • 1/2 medium onion, chopped
  • 2 cloves garlic, smashed
  • 1/2 cup fresh parsley leaves
  • 1/2 cup tomato sauce
  • 2 tsp ground mustard
  • 1 1/2 lbs ground chuck or round
  • 8 oz ground Italian sausage
  • 2 large eggs, beaten
  • 2 tsp sea salt
  • 1 tsp black pepper
  • 1 tsp Tabasco
  • 1/2 tsp crushed dried rosemary