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Recipes - Healthy, diet-friendly, and delicious

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Old 03-02-2010, 07:22 AM   #1
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Default Recipes - Healthy, diet-friendly, and delicious

This is a thread for us to share our best recipes with each other.
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Old 03-02-2010, 07:35 AM   #2
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Smile Thai Seafood Curry – Medium Spice

This is a delicious recipe. It doesn't require any curry paste, the curry sauce is made from scratch. I live in a rural area, without an Asian grocery so I bought the ingredients through Amazon. This required a significant initial investment of $, but I've frozen the leftover lemongrass stalks, and have enough tamarind paste to last several years.

Serves: 8
Time to prepare: 1 hour

Fat: 5.7 g
Sat Fat 3.1 g
Calories: 364
% calories from fat: 14 %

Protein: 23.3 g
Carbohydrates: 54.1 g
Dietary Fiber 4.8 g
Sugars 14.6 g

2 – 8 oz bottles Clam juice
1 14 oz can lite Coconut Milk
1 large sweet potato, peeled and cubed
1 sweet red pepper, cut into small cubes
3 tomatoes, cut into small cubes
2 cups of cubed fresh pineapple (may substitute 14 oz can pineapple chunks)
1 small head of Baby Bok Choy, cut into bite sized slices
1 ½ teaspoon tamarind paste
1/3 finely chopped red onion
½ Tablespoon minced garlic
3 inch piece of Galangal or ginger root, thinly sliced
2 stalks fresh lemongrass, thinly sliced
2-4 green chilis, seeded and finely chopped
¾ teaspoon Fenugreek seeds
1 ½ teaspoon cinnamon
¾ teaspoon turmeric
1 Tablespoon cumin
1 ½ teaspoon coriander
1 ½ Tablespoons brown sugar
3 Tablespoons low sodium soy sauce
¼ cup fish sauce
Juice of ½ lime (preferably Kaffir lime)
1 ½ lbs. seafood (e.g. fish, shrimp, scallops, mussels)
Fresh cilantro.
Brown rice, cooked

Start brown rice.

Cook sweet potato. Heat clam juice, coconut milk, and sweet potato in medium sauce pan until simmers. Cover and simmer until sweet potato is al dente. Remove sweet potato from hot liquid and set both aside.

Prepare all vegetables.
• To prepare lemongrass, remove dry outer leaves until stalk is greenish-yellow. Cut 1 inch off the bottom. Slice 2/3 of the stalk, starting from the bottom.
• Bowl 1: Tomatoes and red peppers.
• Bowl 2: Pineapple, bok choy and cooked sweet potato.

Make Green Curry sauce. In food processor, combine next 15 ingredients (tamarind paste through lime juice). Pour into large skillet / wok; add coconut milk liquid. Stir and bring to a simmer over medium heat.

Add tomatoes and red peppers to curry sauce. Simmer 2-3 minutes until red pepper is crisp-tender.

Prepare seafood. Rinse. Cut seafood into bit sized pieces. Keep fish separated from other seafood.

Add fish to sauce, stirring to incorporate into sauce. Simmer 2 minutes..

Add remaining seafood and vegetables. Stir to incorporate into sauce. Cook until seafood is cooked and bok choy is crisp-tender.

Tweak sauce. Taste sauce. Add fish sauce, lime juice, or another green chili until sauce is to your liking.

Serve. A serving is ¾ cup of brown rice, topped with 1 1/3 cups of Seafood Curry. Add fresh cilantro leaves to taste. .
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Last edited by ChinaMaine : 03-02-2010 at 11:19 AM.
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Old 03-02-2010, 07:47 AM   #3
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Looks good. What is the measure of
1 ½ tamarind paste?
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Old 03-02-2010, 11:21 AM   #4
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Default teaspoons...

I fixed it, thanks for the editor's eye Bill!
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Old 03-02-2010, 05:05 PM   #5
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This is pretty quick and we like it in my family.

White Chicken Chili
Makes 4-6 servings

1-3 tablespoons olive oil
1 medium onion, chopped
1-2 cloves garlic, chopped ( or 1 tsp. Garlic powder)
1 can (4-ounces) chopped green chilies, drained
3 tablespoons all-purpose flour
2 teaspoons ground cumin
2 cans (16 ounces) Great Northern Beans
1 can (14.5 ounces) chicken broth - low salt
1 1/2 cups finely chopped cooked chicken breast
Shredded Monterey Jack cheese (optional) -lowfat
Sour cream (optional) lowfat or fat free
Salsa (optional)

In large skillet, cook onion in oil for 4 minutes or until transparent. Add chopped garlic or garlic powder in the last 2 minutes. Add chilies, flour and cumin; cook and stir for 2 minutes. Add beans and chicken broth; bring to a boil. Reduce heat; simmer for 10 minutes or until thickened. Add chicken; cook until hot. Garnish with cheese, sour cream and salsa, if desired.

I always double this recipe!!
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Old 03-14-2010, 02:10 PM   #6
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I don't actually have the recipe written down anymore - just put in amounts that are close to these listed - give or take a bit.

Jane's Russian Cabbage Soup

two quarts water
two onions chopped
few stalks of celery
2 bay leaves
garlic or garlic powder
2-3 larger cans of tomatos - chopped or whole (if whole- squeezed with hand)
1 1/2 - 2 lbs of round steak (fat cut off )
simmer above for one and 1/2 hours

take out limped out celery and bay leaves
take beef out and cool - then break or cut it apart into small pieces and put back in pot

add a bottle low sodium v8 juice
2 tbl. vinegar or lemon jiuce
2 -3 tbls. sugar or sweetener
2-3 tbls. worstershire sauce
add medium head of cabbage thinly sliced
add a few carrots sliced
salt and pepper to taste

simmer another hour and 1/2 - 2 hours

Server with a dollop of lf sour cream on top.

(I love that word...dollop)
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Last edited by Beverlyjoy : 03-14-2010 at 02:14 PM.
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Old 04-26-2010, 08:41 PM   #7
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--------------------------------------------------------------------------------

This is the brown rice recipe that I've made for the last 25 years...it's the one thing DS always asks me to make when he visits. (although, he makes it himself, too)

1 cup brown rice
2 cups chicken stock ( I use fat free/low salt)
1 onion, chopped
1/2 t. garlic powder
1/2 t. thyme
2 tsp. worsteshire sauce
olive oil or butter
salt and pepper to taste

Use a bit of oil to soften onions - then brown the rice for a few minutes, too. Add the rest of the ingredients bring to a boil. Turn down to low and let finish cooking approx. 45 minutes.

DH loves for me to substitute a bit of wild rice for some of the rice. DS loves for me to add mushrooms.
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Old 05-02-2010, 12:39 PM   #8
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Default gardenerjoy's current food plan

My food plan is influenced by Beck's green book, the DASH diet, and the principles of natural and local eating from books by Michael Pollan, Mark Bittman, Deborah Madison, Heidi Swanson, and others.

Notes:
Cheese spread = 2 parts yogurt cheese (strained yogurt) and 1 part mayo. I use cheese spread on toast, to top potatoes, and as a basis for salad dressings and dips.

Bread = I bake all of our bread in a bread machine using mostly whole grain flours. These days, I'm slicing it very thin!

I usually get my exercise in between Snack 1 and Snack 2, which I think is one of the reasons I ended up with both snacks in the afternoon -- I get hungrier because I'm expending calories at that time.

It's been awhile since I've thrown my food into a calculator, but I'm guessing this is 1700-1800 calories and pretty high on the nutients, although I despair of ever getting as much potassium as recommended within the calorie limit I need to lose weight. I'm hoping that the mixed sprouts I put on everything these days (salads, sautes, pizza) is helping with that.

If you want more detailed recipes for any of this, let me know!

Breakfast. I have an orange (that will soon switch over to strawberries) and one of the following: 2 slices of toast with cheese spread, bread pudding made with lots of skim milk, a baked potato with cheese spread (okay, I know, that one's weird but I like it as a nice hot breakfast). The plan also has a meal I haven't had yet this year, but I'm holding in reserve for when growing season is in full swing, potato hash: diced roasted potatoes sauteed with any and all vegetables and fresh herbs I have available and topped with a bit of freshly grated Parmesan or some local goat cheese feta and fresh ground black pepper.

Lunch. Tempeh Sausage Crumbles either as is on one slice of toast or with veggies sauteed in at the end and over a potato or 1/2 cup of brown rice. A big salad with some dried fruit and a few nuts or seeds and homemade salad dressing. Fruit -- currently an apple, but they aren't so tasty anymore so I'm looking forward to the spring and summer fruit seasons.
One of the reasons I'm willing to limit my lunch choice this much is that we fairly frequently go out to eat at lunch, at which point, I swap in the pre-planned meal for that restaurant.

Snack 1. about 3:00, one quarter cup total of nuts and 60% cacao chocolate chips

Snack 2. about 5:00, (we eat supper late): 1 cup of homemade low fat frozen yogurt

Dinner. This varies a bit more. Often, it's 2 to 4 ounces of chicken or salmon with potatoes or pasta or 1 cup brown rice and lots of veggies fixed a variety of ways (stir fry, grilled meat & potatoes and a salad, one-dish pasta meals). Two nights a week, we have homemade vegetarian pizza and a salad or veggies and dip.

Dessert. 1/3 cup of homemade fruit sorbet
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Old 05-20-2010, 11:09 AM   #9
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This is a yummy meal.

Thai Noodle Salad - can be eaten cold or hot

2 ou. thin noodles
1T + 1t smooth peanut butter
2 T (or more) milk
onions
1/2 T soy (lite is fine)
1/2 t. sesame oil
garlic chopped or powder
hot sauce to taste

Strips of cucumber (optional)

cook the noodles according to directions
soften onions & garlic in saucepan or microwave
combine the other ingredients with onions and garlic (except cukes) on medium low on stove
add more milk or water for more sauce - and simmer a few minutes
combine all sauce with noodles

can serve hot or cold
this is good with cucumbers on the side
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Last edited by Beverlyjoy : 05-20-2010 at 03:40 PM.
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Old 09-05-2010, 01:54 PM   #10
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1 lb Brussels Sprouts, halved
1 small red onion, sliced
1 shallot, sliced
4 tbsp olive oil
5 tbsp balsamic vinegar
1 tbsp fresh rosemary, chopped

Preheat oven to 425. Toss Brussels sprouts, red onion and 3 tbsp olive oil (you can cut the olive oil if roasting on a good non-stick surface.)Salt and pepper to taste. Spread on roasting pan and roast for 20-30 minutes, until crispy, stirring occassionally.

While Brussels Sprouts and onions are roasting, saute shallot in tbsp olive oil until golden. Add balsamic vinegar and rosemary and cook until reduced.

Toss Brussles Sprouts and onions in Balsamic vinegar and enjoy!
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Old 09-21-2010, 11:38 AM   #11
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I made this up a while back. It's for an individual bowl of soup.

Creamy Mushroom Soup

fresh mushrooms - I use 6-8 ou.
quarter of an onion
shake of garlic powder
1/2 chicken bullion cube
1 tbl. flour
1 -3 tsp lite margarine
1 skim cup milk.

Slice up mushrooms and onions. Soften in microwave about 3 minutes. Add garlic powder and 1/2 bullion cube to veggies and the resulting liquid. Put in pan on the stove. Add margarine and flour to veggies and broth. Cook for several minutes on med/low. Add milk and stir to thicken a bit an heat. I use my immersion blender to pulverize it a bit. Let it simmer five to 30 minutes.

I think you could use a regular blender, too. It's nice to leave in a few chunks of mushrooms for texture.

So good, so easy, not a whole lot of calories. Add up, depending on your amounts.
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Next Mini Goal - 224

"You may have to fight a battle more than once to win it." - Margaret Thatcher

I can't lose 100 pounds....but, just maybe I can lose five pounds twenty times.

Last edited by Beverlyjoy : 09-21-2010 at 11:38 AM.
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Old 10-21-2010, 05:11 AM   #12
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Thumbs up BillBlueEyes' Man-Salad

BillBlueEyes' Man-Salad

In a 1.9 quart plastic Tupperware container, add:

1 Cucumber, whole, washed but not peeled
1 Red bell pepper, seeded, cut into strips (red veggies are good for male plumbing)
1 Handful of sugar snaps
2 Large florettes of cauliflower, cut into bite sized chunks
4 Large leaves of Romain lettuce, washed, whole. Or the remainder of the head on Friday.
8 Cherry tomatoes from your garden, in season

In a separate container (because that should now be full) add:

3 Medium sized carrots - washed but not peeled

Makes one serving.

Chill all morning. Eat at lunch with your bare hands. Cut the ends off the cuke and cut it into 8 spears. Cut the ends off the carrots. (It's less effort to just bite off the ends of the carrots, but you have to get a knife out for the cuke anyway.)

If you didn't pack the protein portion of your lunch, the Romain lettuce serves as a platter for a can of sardines from your bookshelf.
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Old 11-09-2010, 08:33 PM   #13
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Yum- just made this for first time. It is great.

Moroccan Chicken- omit oil if you wish

6 boneless, skinless chicken breast halves
2 tbsp oil
1/2 cup onion, chopped
2 cloves garlic, minced
2 cups salsa
1/2 cup water
1/4 cup currants
2 tbsp liquid honey
1 1/2 tsp cumin
1 tsp cinnamon
1/2 cup almonds, toasted and slivered

Brown chicken in oil and place in baking dish.
Saute onion and garlic. Add salsa, water, currants, honey, cumin and cinnamon. Pour over chicken. Cover and bake in preheated 325 F oven for 1 hour. Sprinkle with almonds.

I served with brown rice and there was plenty of sauce to mix in with rice.
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Goal #1 Lose 5 pounds (292) done May 10, 2014
Goal #2 Lose 5 more pounds (287) done June 4, 2014
Goal #3 Lose 5 more pounds (282)

One for every 5 pounds:
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Old 12-01-2010, 08:32 AM   #14
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Default turkey sausage

In food processor combine:

4 oz. leftover (Thanksgiving!) turkey
1 jumbo egg white (or equivalent of medium or large eggs)
1/4 c. old fashioned oatmeal
very small amount of chicken broth or other liquid..go easy, you can add more if need be
minced or fresh onion to taste
fresh or dried parsley to taste
spices to taste: sage, *tarragon, thyme, fresh ground black pepper, *allspice

pulse until combined

Scrape out and form into patties
cook in non-stick sprayed pan as you would a turkey sausage

I think it was the allspice and tarragon that gave it such a great "sausage" flavor. You can also buy sausage seasoning, but I am sure it has a boatload of salt in it.
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Old 12-05-2010, 01:14 PM   #15
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Made this last night- It was delicious

Stir-Fried Chicken and Rice Noodles

2 1/2 teaspoons cornstarch
1/3 cup reduced-sodium soy sauce
1/4 cup white wine or chicken broth (I used wine)
2 teaspoons sesame oil
1 1/2 pounds boneless skinless chicken breast halves , cut into 1-1/2-inch pieces (I used 3 larger size breasts)
1/2 cup reduced-sodium chicken broth
2 tablespoons sugar (I cut in half)
1 tablespoon Worcestershire sauce
3/4 teaspoon chili powder
3 ounces uncooked Asian rice noodles (I used double this amount)
4 teaspoons canola oil, divided (I used less)
3 cups fresh broccoli florets (I used peppers)
2/3 cup chopped green onions
3 garlic cloves, minced
2 teaspoons minced fresh ginger root
1/4 cup unsalted dry-roasted peanuts

1. In a small bowl, combine the cornstarch, soy sauce, wine or broth and sesame oil until smooth. Pour 1/4 cup marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate for 20 minutes. Add the broth, sugar, Worcestershire sauce and chili powder to remaining marinade; set aside.
2. Cook rice noodles according to package directions. Meanwhile, drain and discard marinade from chicken. In a large nonstick skillet or wok, stir-fry chicken in 2 teaspoons canola oil until juices run clear; remove and keep warm.
3. Stir-fry broccoli in remaining canola oil for 5 minutes. Add the onions, garlic and ginger; stir-fry 3-5 minutes longer or until broccoli is tender. Return chicken to the pan. Stir reserved broth mixture and stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain noodles; toss with chicken mixture. Garnish with peanuts.
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Regroup: May 3, 2014

Goal #1 Lose 5 pounds (292) done May 10, 2014
Goal #2 Lose 5 more pounds (287) done June 4, 2014
Goal #3 Lose 5 more pounds (282)

One for every 5 pounds:

Last edited by CeeJay : 12-05-2010 at 01:52 PM. Reason: addition
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