Monday, March 2, 2009

Quick Healthy Recipes and Tips

Some yummy recipes to help you reach your weight loss goal:

Strawberry Smoothie
1/2 cup nonfat or 1 percent lowfat milk
1/2 cup non fat plain yogurt
1 cup frozen strawberries (unsweetened)
1 teaspoon honey
Put all ingredients into a blender and blend until smooth

Mac N Cheese
Cooking spray
1 pound elbow macaroni
1 can cream of chicken soup
2 cups 1 percent lowfat milk
4 ounces extra-sharp Cheddar, grated (about 1 1/3 cups)
2 ounces Monterey Jack cheese, grated (about 2/3 cup)
1/2 cup part-skim ricotta cheese
1 teaspoon salt
1 teaspoon powdered mustard
1/8 teaspoon cayenne pepper
2 tablespoons grated Parmesan
2 tablespoons unseasoned bread crumbs
1 teaspoon olive oil
Preheat the oven to 375 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.
Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 5 to 8 minutes. Drain and transfer to a large bowl.
Meanwhile, pour the milk and cream of chicken soup into a large saucepan and cook over a low heat, stirring occasionally. Turn the heat up to medium and cook until almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, Jack cheese, ricotta cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.
Combine bread crumbs, Parmesan and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 minutes. Then broil for 3 minutes so the top is crisp and nicely browned.

Chicken Quesadillas
1 tablespoon canola oil
1 large onion, chopped
8 ounces white mushrooms
3 cloves garlic, minced
2 cups cooked chopped skinless, boneless chicken breast (1 breast half)
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon garlic salt
2 cups baby spinach leaves, sliced
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
4 (10-inch) flour tortillas- use whole grain for added fiber
1 cup shredded Mexican cheese
1/2 cup salsa
1/4 cup reduced-fat sour cream
Heat the oil in a large skillet over a medium heat. Add the onions and mushrooms and cook until the mushroom water is evaporated and they begin to brown, 5 to 7 minutes. Add the garlic and cook for 1 minute more. Add chicken, chili powder, garlic salt and oregano and stir until all spices are incorporated. Add spinach, salt and pepper and cook until spinach is wilted, about 2 minutes.
Lay 1 tortilla on a flat work surface and sprinkle with 1/4 cup shredded cheese. Spoon 1/2 chicken and vegetable mixture on top of cheese, then top with an additional 1/4 cup cheese. Top with another flour tortilla. Heat a large nonstick skillet with cooking spray over medium heat. Carefully place 1 quesadilla in pan and cook 3 minutes. Using a large spatula, gently flip quesadilla and cook an additional 3 minutes until lightly browned and cheese is melted. Repeat with second quesadilla. Slice each quesadilla into quarters. Place 2 quarters on a plate with 1 tablespoon sour cream and 2 tablespoons salsa.

Work fruits and vegetables into your daily routine, the goal should be of at least five servings a day. To do this, serve fruit or vegetables at every meal.

Eat lean meats such as fish, eggs, beans, and nuts

Choose whole-grain breads and cereals for a good source of fiber. You can also add flax-seed to just about anything to get your serving of fiber!

1 comment:

  1. Losing weight is some thing called as a tough work ..?? but actually all is easy just have to follow some tips and diet and little bit exercise.

    Healthy Diet Menus are for the same purpose. Just to lose weight as they all suggested by Nutritionist.