Healthy Recipes for the Week #3

Mediterranean Fish Fillets

Ingredients

• 1 teaspoon oil, olive, extra virgin
• 1 small onion(s), thinly sliced
• 2 tablespoon wine, dry white
• 1 clove(s) garlic, finely chopped
• 1 cup(s) tomatoes, diced
• 4 olives, Kalamata, pitted, chopped
• 1/8 teaspoon oregano, dried
• 1/8 teaspoon orange peel (zest), grated, freshly grated
• 1/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper, divided
• 8 ounce(s) fish, halibut fillets, or other firm-fleshed fish fillets, such as mahi-mahi, thick-cut

Preparation
Preheat oven to 450°F.

Heat oil in a medium nonstick skillet over medium-high heat. Add onion and cook, stirring often, until lightly browned, 2 to 4 minutes. Add wine and garlic and simmer for 30 seconds. Stir in tomatoes, olives, oregano and orange zest. Season with 1/8 teaspoon salt and 1/8 teaspoon pepper.

Season fish with the remaining 1/8 teaspoon each salt and pepper. Arrange the fish in a single layer in a pie pan or baking dish. Spoon the tomato mixture over the fish. Bake, uncovered, until the fish is just cooked through, 10 to 20 minutes. Divide the fish into 2 portions and serve with sauce.

TIP: Tips for Two: Leftover canned diced tomatoes can be refrigerated for up to 1 week or frozen for up to 3 months. Add to soups and salsa; use to bulk up marinara sauce; add to an omelet with sliced green onions and shredded pepper Jack cheese.

Brown Rice

Ingredients

• 1/2 cup(s) rice, brown, uncooked
• 1 dash(es) salt

Preparation
Bring 1 cup of water and salt to a boil.
Pour in rice, cover, and simmer for 15 minutes.

Beef and Portobello Mushroom Stroganoff

Ingredients

• 2 teaspoon oil, canola, plus 1 tablespoon, divided
• 1 pounds beef, flank steak, trimmed
• 4 large mushrooms, portobello, stemmed, halved and thinly sliced
• 1 large onion(s), sliced
• 3/4 teaspoon thyme, dried
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 3 tablespoon flour, all-purpose
• 14 ounce(s) broth, beef, reduced sodium
• 2 tablespoon liqueur, cognac, or brandy
• 1 tablespoon vinegar, red wine
• 1/2 cup(s) sour cream, reduced-fat
• 4 tablespoon chives, fresh, or parsley

Preparation
Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.

Heat the remaining 1 tablespoon oil in the pan over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat.

Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.

Whole-Wheat Penne

Ingredients

• 1/3 cup(s) pasta, penne, 100% whole-wheat, uncooked

Preparation
Cook penne according to package directions.

Cottage Cheese Pancakes

Ingredients

• 1 cup(s) flour, whole-wheat pastry
• 1/2 teaspoon baking soda
• 1 cup(s) cottage cheese, low-fat, low sodium
• 2/3 cup(s) milk, lowfat (1%)
• 2 large egg(s)
• 1 tablespoon honey

Preparation
In a large bowl, stir together flour and baking soda. In a medium bowl, whisk together the cottage cheese, milk, eggs, and honey. Stir wet ingredients into dry ones.

Coat a large nonstick skillet with cooking spray and heat over medium. Working in batches, drop pancake mixture by 1/4 cupfuls into pan. Cook until bottoms are set and tops have small bubbles, about 1 minute. Turn pancakes and cook until just firm in the center, 1 to 3 minutes more. Repeat.

Berries

Ingredients

• 3/4 cup(s) blueberries
• 1/2 cup(s) strawberries, sliced

Preparation
Rinse berries and serve.

Broccoli and Cheese Crustless Quiche

Ingredients

• 8 egg(s), whites, beaten
• 4 egg(s), beaten
• 1 cup(s) sour cream, reduced-fat
• 8 ounce(s) cheese, cheddar, low-fat, shredded
• 10 ounce(s) broccoli, frozen chopped, thawed, drained and pressed dry
• 1/2 teaspoon pepper, black ground

Preparation
Spray a slow cooker with nonstick cooking spray. In a large mixing bowl, combine the egg whites, sour cream, cheese, broccoli, and pepper, then add to the slow cooker. Cover and cook on low 4 hours.

Roasted Broccoli With Lemon

Ingredients

• 4 cup(s) broccoli florets
• 1 tablespoon oil, olive, extra virgin
• 1/4 teaspoon salt, or to taste
• 1 dash(es) pepper, black ground
• 1 lemon, cut into wedges

Preparation
Preheat oven to 450 degrees F. Toss broccoli with oil, salt and pepper. Place on a large baking sheet (not air-insulated) and roast until the broccoli is tender and blackened on the bottom, 10 to 12 minutes. Serve immediately, with lemon wedges

Chicken Salad With Strawberries, Feta and Edamame

Ingredients

• 3 ounce(s) chicken, precooked rotisserie, no skin
• 2 cup(s) lettuce, mixed greens, packaged
• 2/3 cup(s) edamame, shelled and boiled
• 1 cup(s) strawberries, halves
• 1/2 ounce(s) cheese, feta
• 1 cup(s) pepper(s), red, bell, chopped
• 1 cup(s) tomato(es), chopped
• 2 tablespoon dressing, Italian, reduced calorie

Preparation
Shred chicken. Mix all ingredients together. Eat immediately

Celery Stalks With Almond Butter

Ingredients

• 2 stalk(s) celery
• 2 tablespoon almond butter, organic, unsalted

Preparation
Spread almond butter along celery stalks and serve.

Apple With Almond Butter

Ingredients

• 1 medium apple(s)
• 2 tablespoon almond butter, organic, unsalted

Preparation
Rinse apple and dry. Slice apple and spread almond butter on top. Serve.

Mexican Pizza

Ingredients

• 1 tortilla(s), whole-wheat, low carb, 6 1/2-inch
• 3 ounce(s) chicken, breast, oven roasted, skinless
• 1/4 cup(s) salsa, mild
• 1/2 cup(s) pepper(s), red, bell, chopped
• 2 tablespoon pepper(s), green chile, diced
• 1 cup(s) spinach
• 2 tablespoon cheese, mozzarella, shredded, low sodium
• 1/4 cup(s) avocado, sliced

Preparation

Preheat oven to 425 degrees. Spray pan with non-stick spray. Heat over medium heat. Add bell pepper, green chiles and spinach to pan. Cook until spinach is wilted.

Spread salsa on tortilla and top with chicken and spinach mixture. Sprinkle with cheese and bake until cheese melts. Top with avocado slices.

Beef and Vegetable Skillet

Ingredients

• 1 1/4 pounds beef, boneless top sirloin steak, cut 3/4-inch thick
• 2 teaspoon oil, dark sesame
• 2 clove(s) garlic, minced
• 1 medium pepper(s), red, bell, cut into thin strips
• 3 tablespoon soy sauce, reduced-sodium, divided
• 3 cup(s) spinach, fresh, coarsely chopped
• 1/2 cup(s) onion(s), green, sliced
• 3 tablespoon ketchup
• 2 cup(s) rice, brown, cooked

Preparation
Cut beef steak lengthwise in half and then crosswise into 1/4 inch strips. Toss with sesame oil and garlic

Heat large nonstick skillet over medium-high heat until hot. Add beef (1/2 at a time); stir-fry 1 to 2 minutes or until outside surface is no longer pink. Remove from skillet.

In same skillet, add bell pepper, 2 tablespoons soy sauce and 2 tbsp water; cook 2 to 3 minutes or until pepper is crisp-tender. Add spinach and green onions; cook until spinach is just wilted. Stir in ketchup, remaining 1 tablespoon soy sauce and beef; heat through. Serve over rice.