Healthy Meal Recipes

Tomato Basil Soup

http://www.cooks.com/rec/search/0,1-00,tomato_basil_soup,FF.html

-1 medium onion
-1 tablespoon olive oil
-2 large cans whole tomatoes or a dozen or so fresh roma and hothouse
-4 cups chicken broth
-6 sprigs basil tied with string
-1 teaspoon minced shallot
-2 teaspoons balsamic vinegar
-1 cup heavy cream
-salt and freshly ground black pepper
-basil leaves sliced in thin strips

Saute sliced onion in olive oil in a heavy bottomed pan and cook over medium heat until soft, about 7 minutes.
Tie basil together with twine (or just slice into strips).
Add tomatoes chopped in large pieces, basil, chicken broth, salt and pepper. Bring to a boil, lower heat and reduce soup by 1/4.
Remove basil bunch (if used) and puree soup mixture.
Heat soup, add balsamic vinegar and stir in heavy cream.
Serve with a basil garnish.

I'm not sure of the calories and stuff but this will easily fill you up and it's very healthy! Good taste to it as well. Some ingredients you can change up..

http://allrecipes.com/Recipe/Hearty-Beef-Barley-Soup/Detail.aspx
Hearty Beef Barley Soup

PREP TIME 15 Min
COOK TIME 35 Min
READY IN 50 Min
SERVINGS & SCALING
Original recipe yield: 8 servings

INGREDIENTS

* 1/4 cup all-purpose flour
* 1 teaspoon salt
* 1/2 teaspoon pepper, divided
* 2 pounds lean boneless beef sirloin steak , cut into 1/2-inch cubes
* 2 tablespoons canola oil
* 4 cups sliced fresh mushrooms
* 4 (14.5 ounce) cans reduced-sodium beef broth
* 4 medium carrots, sliced
* 1/2 teaspoon garlic powder
* 1/2 teaspoon dried thyme
* 1 cup quick-cooking barley

DIRECTIONS

1. In a large resealable plastic bag, combine the flour, salt and 1/4 teaspoon pepper. Add beef and shake to coat. In a Dutch oven, brown beef in oil over medium heat. Remove and set aside.
2. In the same pan, saute mushrooms until tender. Add the broth, carrots, garlic powder, thyme and remaining pepper; bring to a boil. Add barley and beef. Reduce heat; cover and simmer for 20-25 minutes until the meat, vegetables and barley are tender.

We had this for Thanksgiving and it was very tasty and easy to make. We don't have a microwave, if you do, you can soften the squash quicker.

http://www.epicurious.com/recipes/food/views/2572
Orzo and Cheese Baked in Acorn Squash

Bon Appétit | November 1995


Servings: Serves 4.
subscribe to Bon Appétit

Ingredients
2 small acorn squash, halved, seeded
3/4 cup water
1 cup orzo (rice-shaped pasta; also called riso)
1 cup low-fat (1%) milk
1/2 cup canned vegetable broth
1/2 cup grated sharp cheddar cheese
2 tablespoons freshly grated Parmesan cheese
Dash of hot pepper sauce (such as Tabasco)

Preparation
Preheat oven to 400° F. Cut off thin slice from rounded side of each squash half. Arrange squash, open side down, in roasting pan. Add 3/4 cup water to pan. Cover tightly with foil. Bake until squash is tender about 35 minutes. Remove from oven; discard water. Turn squash open side up. Sprinkle with salt and pepper. Maintain oven temperature.

Meanwhile, cook orzo in pot of boiling salted water until almost tender, about 5 minutes. Drain. Pour milk and broth into same pot; bring to boil. Add orzo; boil until liquid thickens and orzo is tender, stirring frequently, about 5 minutes. Remove from heat. Stir in cheddar and 1 tablespoon Parmesan. Season with hot pepper sauce, salt and pepper.

Divide orzo mixture among squash halves. Sprinkle with 1 tablespoon Parmesan. Bake until tops begin to brown, about 25 minutes.

Nutritional Information
PER SERVING: calories, 292; total fat, 7 g; saturated fat, 4 g; cholesterol, 19 mg

Turkey Pot Pie


Prep Time: 20 Minutes
Cook Time: 1 Hour Ready In: 1 Hour 20 Minutes
Yields: 8 servings

INGREDIENTS:
1 recipe pastry for a (10 inch) double crust pie
4 tablespoons butter, divided
1 small onion, minced
2 stalks celery, chopped
2 carrots, diced
3 tablespoons dried parsley
1 teaspoon dried oregano
salt and pepper to taste
2 cubes chicken bouillon
2 cups water
3 potatoes, peeled and cubed
1 1/2 cups cubed cooked turkey
3 tablespoons all-purpose flour
1/2 cup milk

DIRECTIONS:
1. Preheat oven to 425 degrees F (220 degrees C). Roll out bottom pie crust, press into a 10 inch pie pan, and set aside.
2. Melt 2 tablespoons butter in a large skillet over medium heat; add the onion, celery, carrots, parsley, oregano, and salt and pepper. Cook and stir until the vegetables are soft. Stir in the bouillon and water. Bring mixture to a boil. Stir in the potatoes, and cook until tender but still firm.
3. In a medium saucepan, melt the remaining 2 tablespoons butter. Stir in the turkey and flour. Add the milk, and heat through. Stir the turkey mixture into the vegetable mixture, and cook until thickened. Cool slightly, then pour mixture into the unbaked pie shell. Roll out the top crust, and place on top of filling. Flute edges, and make 4 slits in the top crust to let out steam.
4. Bake in the preheated oven for 15 minutes. Reduce oven temperature to 350 degrees F (175 degrees C), and continue baking for 20 minutes, or until crust is golden brown.

NUTRITION INFORMATION

Servings Per Recipe: 8

Calories: 484

* Total Fat: 27.2g
* Cholesterol: 38mg
* Sodium: 685mg
* Total Carbs: 46.2g
* Dietary Fiber: 5.1g
* Protein: 13.9g

This was pretty easy to make and very good as well as filling.

Spicy Fisherman's Pie
Prep Time: 15 Minutes
Cook Time: 40 Minutes
Ready In: 55 Minutes
Yields: 6 servings
"A hearty meal in one casserole with cod fillets and vegetables in a creamy sauce, topped with mashed potatoes and cheese."

INGREDIENTS:
2 tablespoons olive oil
1 medium onion, chopped
1 medium carrot, chopped
1 cup heavy cream or single cream
3 pounds potatoes, peeled and chopped
1 (8 ounce) package Cheddar cheese, shredded
1/4 cup chopped fresh parsley
2 (6 ounce) fillets cod or other white fish fillets, cut into 1-inch pieces
1/4 teaspoon hot chili powder
3 tablespoons milk
1 tablespoon butter

DIRECTIONS:
1. Preheat the oven to 400 degrees F (200 degrees C). Lightly grease a 9x13 inch baking dish.
2. Place potatoes into a pot with enough water to cover. Bring to a boil, and cook until tender, about 10 minutes. Drain and mash with milk and butter until smooth.
3. Heat oil in a large skillet over medium heat. Fry onion and carrots in the oil until starting to soften. Season with salt, pepper and chili powder. Stir in the cream and parsley, and remove from the heat.
4. Place fish in an even layer in the bottom of the prepared baking dish. Pour the cream and vegetable mixture over the fish, then cover with a layer of mashed potatoes. Sprinkle shredded cheese over the top.
5. Bake for 40 minutes in the preheated oven, or until piping hot throughout.

NUTRITION INFORMATION

Servings Per Recipe: 6

Amount Per Serving

Calories: 584

* Total Fat: 34g
* Cholesterol: 120mg
* Sodium: 327mg
* Total Carbs: 45.6g
* Dietary Fiber: 6.2g
* Protein: 25.1g

Baked Spaghetti with Chicken
Prep Time: 1 Hour
Cook Time: 30 Minutes
Ready In: 1 Hour 30 Minutes
Yields: 8 servings
"This is a wonderful chicken recipe that kids and adults love. To make ahead of time, leave off the cheese and refrigerate. Then bake for 20 minutes to heat, add the cheese and bake for 10 more minutes."

INGREDIENTS:
3 tablespoons olive oil
2 bay leaves
1 1/2 tablespoons Italian seasoning
1 teaspoon chopped garlic
salt and pepper to taste
4 skinless, boneless chicken breast halves
1 green bell pepper, chopped
1/2 onion, chopped
1 head broccoli, cut into florets
8 fresh mushrooms, sliced
1 pound uncooked spaghetti
5 ounces shredded Colby- Monterey Jack cheese
1 (16 ounce) jar spaghetti sauce

DIRECTIONS:
1. In shallow non-aluminum dish or resealable plastic bag, combine olive oil, bay leaves, Italian seasoning, garlic, salt, and pepper. Poke holes in chicken breasts and add to olive oil mixture. Marinate in refrigerator for 1 to 2 hours.
2. Preheat oven to 375 degrees F (190 degrees C). Remove chicken from refrigerator and cut into half-inch pieces. Cook in large skillet, with marinade, until chicken is light brown and sauce is bubbly. Remove bay leaves. Stir pepper, onion, broccoli, and mushrooms into skillet and allow to simmer until tender, about 5 minutes.
3. While vegetables are cooking, bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. Return pasta to pot and add chicken mixture and spaghetti sauce. Stir. Pour mixture into 9x13 inch pan. Top with shredded cheese.
4. Bake in preheated oven for 20 minutes, or until cheese is melted. Serve.

NUTRITION INFORMATION

Servings Per Recipe: 8

Amount Per Serving

Calories: 454

* Total Fat: 14.9g
* Cholesterol: 45mg
* Sodium: 390mg
* Total Carbs: 52.8g
* Dietary Fiber: 4.3g
* Protein: 27.4g

This is a great starter recipe. I was cleaning out the fridge earlier this week, and there was a flank steak in the freezer. So I added mushrooms, bok choy, carrots, celery and some green onions. I had 1/2 an onion so I used that and a red bell pepper instead of the 2 green peppers. Then I finished it off w/ the last bundle of whole wheat soba noodles instead of rice.

Gingered Pepper Steak

Prep Time: 15 Minutes
Ready In: 15 Minutes
Yields: 4 servings

INGREDIENTS:
1 teaspoon sugar
2 teaspoons cornstarch
1/4 teaspoon ground ginger
1/4 cup reduced-sodium soy sauce
1 tablespoon white wine vinegar
1 pound beef flank steak, thinly sliced
2 medium green peppers, julienned
1 teaspoon vegetable oil
Hot cooked rice

DIRECTIONS:
1. In a large bowl, combine the sugar, cornstarch, ginger, soy sauce and vinegar until smooth. Add beef and toss to coat; set aside.
2. In a large skillet or wok, stir-fry green peppers in oil until crisp-tender, about 3 minutes. Remove with a slotted spoon and keep warm. Add beef with marinade to pan; stir-fry for 3 minutes or until meat reaches desired doneness. Return peppers to pan; heat through. Serve over rice if desired.

Nutritional Analysis: One 1-cup serving (calculated without rice) equals 236 calories, 10 g fat (0 saturated fat), 59 mg cholesterol, 579 mg sodium, 10 g carbohydrate, 0 fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

Mushroom Sauce Baked Pork Chops

Prep Time: 20 Minutes Cook Time: 1 Hour 15 Minutes Ready In: 1 Hour 35 Minutes
Yields: 6 servings
"Pork chops baked with potatoes in a creamy mushroom and onion sauce."

INGREDIENTS:
6 pork chops
1 teaspoon salt
1/4 teaspoon ground black pepper
garlic powder to taste
2 tablespoons butter
2 large onions, finely chopped
1 (10.75 ounce) can condensed cream of mushroom soup
1 1/4 cups milk
4 cups thinly sliced potatoes

DIRECTIONS:
1. Preheat oven to 350 degrees F (175 degrees C). Butter (or use PAM spray) a 3 quart baking dish.
2. Rub pork chops with salt, pepper, and garlic powder. (We tossed the spices in a bags and coated that way) Melt butter in a skillet over medium-high heat, add chops, and brown on both sides. Remove from skillet. Place onions in skillet, and cook until browned. Pour in mushroom soup and milk; stir until blended. Remove from heat, and set aside.
3. Arrange sliced potatoes evenly in prepared baking dish. Arrange chops on top of potatoes. Pour soup mixture over chops.
4. Bake, covered, for 30 minutes in the preheated oven. Uncover, and bake 30 minutes more, or until potatoes are tender.


NUTRITION INFORMATION

Servings Per Recipe: 6
Amount Per Serving
Calories: 339

* Total Fat: 15.1g
* Cholesterol: 52mg
* Sodium: 1145mg
* Total Carbs: 32.2g
* Dietary Fiber: 2.9g
* Protein: 18.9g

Potato and Bean Enchiladas

Prep Time: 1 Hour Cook Time: 45 Minutes Ready In: 1 Hour 45 Minutes
Yields: 12 servings at 1 enchilada each
Actual Yield for us: 6 servings

"Vegetarian potato and pinto bean enchiladas smothered in tomatillo salsa and queso fresco. Make it as spicy as you like with the addition of jalapenos to either, or both, sauce and filling."

INGREDIENTS:
1 pound potatoes, peeled and diced
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1 tablespoon ketchup
1 pound fresh tomatillos, husks removed
1 large onion, chopped
1 bunch fresh cilantro, coarsely chopped, divided
2 (12 ounce) packages corn tortilla
1 (15.5 ounce) can pinto beans, drained
1 (12 ounce) package queso fresco

NOTES: I didn't feel like making the tomatillo salsa, so I bought a jar of salsa verde and used that instead. If you do this, simply eliminate the tomatillos, onion and 1/2 of the cilantro from the ingredients list and skip step 2. Queso Fresco is a slightly salty, firm Spanish cheese.

DIRECTIONS:
1. Preheat oven to 400 degrees F (205 degrees C). In a bowl, toss diced potatoes together with cumin, chili powder, salt, and ketchup, and place in an oiled baking dish. Bake in the preheated oven for 20 to 25 minutes, or until tender. (Mine took about 10 min. longer than this)
2. Meanwhile, boil tomatillos and chopped onion in water to cover for 10 minutes. Set aside to cool. Once cooled, puree with half of the cilantro until smooth.
3. Mix potatoes together with pinto beans, 1/2 cheese, and 1/2 cilantro. Fill tortillas with potato mixture, and roll up. Place seam side down in an oiled 9x13 inch baking dish. Spoon tomatillo sauce over enchiladas, and spread remaining cheese over sauce. Bake for 20 minutes, or until hot and bubbly.


NUTRITION INFORMATION

Servings Per Recipe: 12
Amount Per Serving
Calories: 249

* Total Fat: 5.5g
* Cholesterol: 9mg
* Sodium: 450mg
* Total Carbs: 42.5g
* Dietary Fiber: 6.2g
* Protein: 9.5g

I don't know how healthy it is, but this one is a favorite of mine and I know Mr. Win likes it as well.

Honey-Jalapeno Chicken with Sesame Soba Noodles
Prep Time: 15 minutes
Cook Time: 10 minutes
Yield: 4 servings

INGREDIENTS:
12 ounces soba noodles
1 jalapeno, seeds removed
1/3 cup honey
1/4 cup chopped fresh cilantro leaves
1/2 teaspoon salt
1/2 teaspoon ground black pepper
2 to 3 tablespoons water
2 teaspoons olive oil
1/2 rotisserie chicken, shredded or sliced (I buy a whole one at the store and tear it up)
3 tablespoons soy sauce
2 teaspoons sesame oil
1/4 cup chopped scallions, green part only
2 tablespoons pickled ginger, minced

DIRECTIONS:
1. Cook soba noodles according to package directions. Drain and set aside (or refrigerate until later in the week).
2. In a blender or food processor, combine jalapenos, honey, cilantro, and 1/2 teaspoon each salt and black pepper and puree until smooth. Add 2 to 3 tablespoons of water to the mixture until desired consistency is achieved. Pour the 2 teaspoons of olive oil into a preheated skillet. Add the shredded chicken and the blended sauce and cook until heated through.
3. In a medium bowl, combine cooked soba noodles, soy sauce, sesame oil, scallions, and pickled ginger. Toss and then transfer to serving bowl. Pour heated chicken and sauce over noodles.

This makes great leftovers, and can be eaten hot or cold.

Made this over the weekend and found out that it tastes just as good cold as hot. Just make sure to cut the chicken and cherries up into little pieces.

Cherry Chicken Lettuce Wraps

Prep Time: 15 Minutes
Cook Time: 10 Minutes
Ready In: 25 Minutes
Yields: 6 servings

INGREDIENTS:
2 tablespoons canola oil
1 tablespoon minced fresh ginger root
1 1/4 pounds skinless, boneless chicken breast halves, cut into bite size pieces
2 tablespoons rice vinegar
2 tablespoons teriyaki sauce
1 tablespoon honey
1 pound dark sweet cherries, pitted and halved
1 1/2 cups shredded carrots
1/2 cup chopped green onion
1/3 cup toasted and sliced almonds
12 leaves of lettuce

DIRECTIONS:
1. Heat 1 tablespoon oil in a large skillet over medium high heat. Add ginger and chicken and saute until cooked through, about 7 to 10 minutes. Set aside.
2. In a large bowl, whisk together remaining 1 tablespoon oil, vinegar, teriyaki sauce and honey until mixed together. Add chicken mixture, cherries, carrot, green onion and almonds; toss together.
3. To Serve: Spoon 1/12 of the chicken/cherry mixture onto the center of each lettuce leaf; roll up leaf around filling and serve.

Nutritional Information

Servings Per Recipe: 6
Amount Per Serving
Calories: 283

* Total Fat: 10.9g
* Cholesterol: 55mg
* Sodium: 129mg
* Total Carbs: 22.4g
* Dietary Fiber: 4.2g
* Protein: 25.1g

Vegetable Parmesan Bake:






Ingredients:

1 lb. Thin spaghetti
1 tbsp Olive oil
1 Small onion, chopped
3 cloves Garlic, minced
1 Medium red bell pepper, diced
1 tbsp Whole wheat flour
1 1/2 cups Nonfat milk
3 cups Chopped fresh spinach
1 tsp Dried Italian herb mix
1/2 cup Liquid egg substitute or 2 egg whites
3 tbsp Grated Parmesan cheese




Method:

1. Cook spaghetti according to package directions, omitting salt. Lightly coat 10-inch deep-dish pie plate or ovenproof casserole with cooking spray. Drain pasta; arrange in pie plate or casserole, forming crust. Set aside.



2. Preheat oven to 350F. In large skillet, heat oil over low fat. Add onion, garlic and bell pepper. Cook, stirring often, until onion is softened, about 3 min. Sprinkle vegetable mixture with flour. Cook, stirring, 1 min. Remove skillet from heat. Whisk in milk, a little at a time. Return skillet to medium-low heat, stirring until sauce thickens. Remove from heat; add spinach. Cool mixture slightly; stir in herb mix and egg substitute. Pour mixture into pasta crust and sprinkle top with cheese.



3. Bake until filling is set and heated through, about 30min. Serve hot.

Thai- Leftovers Style

So, we had a frozen chicken breast and a bunch of random vegetables that needed to be used up so I decided to see what I could make. It tasted good, so I've written it down for next time.

1 boneless skinless chicken breast, thawed and cut in small cubes
Approx. 7 baby carrots, cut into matchsticks
Approx. 2 celery sticks, cut into 1" matchsticks
Approx. 3/4 cup of frozen carrots
1/2 of a red onion, cut in slices
1 bunch fresh chives
1/2 can of light coconut milk
1 Tbs of chili garlic paste (we like heat, you may adjust to taste)
1/4 cup of chicken broth
1/2 Tbs of garlic
1/2 Tbs of ginger

In a wok over medium heat, heat some vegetable oil and then toss in the onions and garlic. Once those start to soften, toss in the carrots and celery. Give those about 7 minutes and then toss in the chicken. While they are cooking, mix together the broth, coconut milk, ginger and chili garlic paste. You want it to be a little thin, so you may need to add a bit more coconut milk or broth. Once the chicken is cooked through, add the sauce, stir to coat and let cook for 1 more minute before taking off the heat. Serve with rice, makes 3 servings.