Any healthy recipes you could share that are delicious and nutricious?

I'm going on a sensible diet for once, I want to enjoy this diet, eating healthy but nice food.. also enjoy cooking them!


Anyone know any good recipes?Any healthy recipes you could share that are delicious and nutricious?
Pasta Shells Florentine





1 package (10 ounces) frozen chopped spinach,


thawed, and well drained


1 cup shredded Mozzarella cheese


1 cup cottage cheese


1 egg (or just 1 egg white)


1 Tablespoon Parmesan cheese


1/4 teaspoon ground nutmeg


(don鈥檛 skip this 鈥?it really improves the taste)





16 Jumbo pasta shells (for filling)


cooked and drained





1 Jar (32 ounces spaghetti sauce








Heat oven to 375F. Mix spinach, mozzarella cheese, cottage cheese, egg, (or egg white) Parmesan cheese and nutmeg until well blended. Fill each shell with a heaping Tablespoon of spinach mixture. Place in a 9 x 12 baking dish that has been sprayed with release spray (Pam). Spoon sauce over the filled shells. Cover with foil.





Bake 30 to 40 minutes or until thoroughly heated.





Makes 4 servingsAny healthy recipes you could share that are delicious and nutricious?
I'm not sure on the exact recipes but I can give you a few suggestions:





You can make baked schniztel (breaded/crumbed and fried chicken or beef that has been tenderized so its flattened out) (everybody loves schnitzel but the fried type can be very fattening !!)





Meat and vegie stir fries, use nearly whatever vegies you like and you can use nearly whatever meat you like and either serve it mixed in with egg/hokkein noodle or brown rice. ( igood sauce suggestion to cook al of the vegies in is 2 parts soy sauce to 1 patr sweet soy sauce (ketup manis) with one tsp powdered chicken stock (about 1/2 a cube) and 1 tsp corn flour to thicken (optional)





Also try spinach and ricotta canneloni, grilled lean steak with veg/salad, grilled chicken burgers (use lean chicken breast) with low fat mayo and salad or grilled or steamed fish (try salmon its sooo good) with a nice salad on the side just brush it with some mild (or hot) chilli paste, some crushed garlic and some grated ginger prior to cooking whether you are steaming or grilling. Also try serving with some steamed or stir fried bok choy.





Hope this helps!
Oh I have a bunch of good ones...


Low Calorie, Low Carb, Low Sodium, Low Sat Fat, Heart Healthy...


Grilled Orange Chicken Fingers


The simple, sweet orange glaze for the chicken can be whipped up fast; marinating time is just 15 minutes and the marinade caramelizes deliciously on the grill. Serve this with carrot sticks and baked potato wedges, tossed with herbs and olive oil.


1 pound boneless, skinless chicken breasts, trimmed


1 1/2 tablespoons Dijon mustard


1 1/2 tablespoons frozen orange juice concentrate, thawed


1 1/2 tablespoons honey


1 teaspoon sesame oil


1/2 teaspoon freshly ground pepper


1/4 teaspoon salt


Cut chicken crosswise into 3/4-inch-wide strips. Whisk mustard, orange juice concentrate, honey, sesame oil and pepper in a medium bowl until smooth. Add the chicken and toss to combine. Cover and marinate in the refrigerator for 15 minutes. Meanwhile, prepare grill or preheat the broiler. Oil the grill rack or coat a broiler pan with cooking spray. Remove the chicken strips from the marinade, discarding remaining marinade. Grill or broil the chicken until no longer pink in the center, 2 to 3 minutes per side. Season with salt and serve.


Per serving: 173 calories; 4 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 10 g carbohydrate; 23 g protein; 0 g fiber; 341 mg sodium; 249 mg potassium.


Selenium (28% daily value), Vitamin C (15% dv).





Lemon-Pepper Catfish


Though catfish is tender enough to be quickly saut茅ed, its firm flesh also stands up well to the grill. This recipe works best with thicker fillets.


2 tablespoons lemon juice


2 tablespoons extra-virgin olive oil


1-2 teaspoons finely crushed black peppercorns


1/2 teaspoon salt


4 catfish fillets (about 1 pound total)


1 lemon, cut into 4 wedges


Whisk together lemon juice, oil, pepper and salt in a shallow nonreactive dish. Add catfish and turn to coat with marinade. Cover and refrigerate for 30 minutes. Preheat grill or broiler. Grill or broil fish on a lightly oiled rack, turning once, until the fish is opaque, about 10 minutes per inch of thickness. Serve with lemon wedges.


Per serving: 223 calories; 16 g fat (3 g sat, 9 g mono); 53 mg cholesterol; 2 g carbohydrate; 18 g protein; 0 g fiber; 351 mg sodium; 363 mg potassium.


Selenium (20% daily value), Vitamin C (16% dv).





Smoked Salmon Salad Nicoise


This twist on a classic salade Ni莽oise uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives. Lovely served as an untraditional brunch, special weekend lunch or light supper.


8 ounces small red potatoes, scrubbed and halved


6 ounces green beans, preferably thin haricots verts, trimmed and halved


2 tablespoons reduced-fat mayonnaise


1 tablespoon white-wine vinegar


1 teaspoon lemon juice


1 teaspoon Worcestershire sauce


1 teaspoon Dijon mustard


1/2 teaspoon dried dill


1/4 teaspoon freshly ground pepper


6 cups mixed salad greens


1/2 small cucumber, halved, seeded and thinly sliced


12 small cherry or grape tomatoes, halved


4 ounces smoked salmon, cut into 2-inch pieces


Place a large bowl of ice water next to the stove. Bring 1 inch of water to a boil in a large saucepan. Place potatoes in a steamer basket over the boiling water, cover and steam until tender when pierced with a fork, 10 to 15 minutes. Transfer the potatoes with a slotted spoon to the ice water. Add green beans to the steamer, cover and steam until tender-crisp, 4 to 5 minutes. Transfer the green beans with a slotted spoon to the ice water. Transfer the potatoes and beans to a towel-lined baking sheet to drain. Meanwhile, whisk mayonnaise, vinegar, lemon juice, Worcestershire sauce, mustard, dill and pepper in a large bowl. Add the potatoes and green beans, salad greens, cucumber and tomatoes; toss gently to coat. Divide the salad and smoked salmon between 2 plates.


Per serving: 291 calories; 7 g fat (1 g sat, 2 g mono); 17 mg cholesterol; 40 g carbohydrate; 19 g protein; 9 g fiber; 651 mg sodium; 1,092 mg potassium.


Nutrition bonus: Vitamin A %26amp; Vitamin C (120% daily value), Potassium (31% dv), Iron (25% dv), Calcium (15% dv), high omega-3s.


2 1/2 Carbohydrate Servings





Chicken Paprikash


Brilliant red paprika, the main seasoning in Hungarian cooking, gives this light version of chicken paprikash its color. Vary the heat by using hot, sweet or a combination of paprikas. Serve over whole-wheat egg noodles with a side of steamed broccoli and a cool fruit salad for dessert.


1 pound boneless, skinless chicken breasts, trimmed, cut into 2-inch pieces


1/4 teaspoon kosher salt


1/4 teaspoon freshly ground pepper


1 tablespoon canola oil


2 large green bell peppers, thinly sliced


1 large onion, halved and thinly sliced


2 teaspoons hot or sweet paprika


1/2 cup dry white wine


1 1/2 cups canned crushed tomatoes


1/2 cup reduced-sodium chicken broth


1 tablespoon lemon juice


1/4 cup reduced-fat sour cream


2 tablespoons chopped fresh parsley


Sprinkle chicken with salt and pepper.
this is really good and gose good with chicken which is good for u if your on a diet-


Ingredients


1 large cauliflower, about 2 pounds, cut into 1 1/2-inch flowerets


1/3 cup extra-virgin olive oil


2 1/2 tablespoons lemon juice


1 1/2 teaspoons finely chopped fresh rosemary leaves


1 1/4 teaspoons kosher salt


1/2 teaspoon fresh cracked white pepper


1 1/2 teaspoons minced garlic


Directions


Preheat the oven to 375 degrees F.





In a large bowl, combine all of the ingredients except the garlic. Toss to mix well and place in a large baking dish or shallow roasting pan. Place the pan in the oven and roast the cauliflower, turning once or twice, until tender and caramelized around the edges, 30 to 35 minutes. During the last 5 minutes of cooking, stir the garlic into the pan.





Remove the pan from the oven and serve immediately.
Chicken and tomato supper





My own recipee





300g of chicken (cubed)


a tin of chopped tomatoes


50g of croutons


10g of cheese (grated)


mixed herbs (pinch)


3 mushrooms (if you want)


half of a small onion (diced)


15g of butter


20g of cornflour





1. put the butter in a warm boiling pan at gas mark 4


2. once butter is melted, throw in onions and mushrooms


3. once onions and mushrooms have softened, add chicken and stir


4. mash chopped tomatoes through a sieve, just till juices is left


5.add to the pan with mixed herbs and stir


6.leave to simmer, check regularly and stir for 10-15mins or until chicken is cooked


7. if it is to runny, ad cornflour to thicken and stir


8. add to a casserole dish, sprinkle grated cheese and croutons


9. bake for 5 minuites


10. serve with jacket potatoe





Its really nice!





enjoy





(please comment if you try it)
Fiesta Bean Soup





Can of beans (or pre-soaked) beans


can of pureed tomatoes


*broccolli


cauliflower


can of corn


onions minced


garlic minced


vegetable/chicken stock


pinch of oregano and chili powder


teaspoon of cumin


bay leaf


salt,pepper


*add any fresh veggies in season...anything goes!





Sautee the onion and garlic in some olive oil until translucent


add the spices


Add the stock, then the vegetables, beans, tomatoes, corn


Boil


Once the soup is luke-warm, I like to use a hand-blender and puree a bit but still leave some chunk.


Serve with tortillas or rice and salad. It's very filling and delicious, so you could just eat it alone.
if you don't have a problem frying stuff in vegetable oil i have a GREAT simple recipe for chicken strips and all you need is:





(i kind of put it together myself so its not exact measurements)





a chicken breast or pre cut strips


seasoned bread crumbs


flour


flower an egg


1/4 to 3/4 cups of milk


vegetable oil





you poor the oil in a pan enough to cover the bottom of the pan and have it cover most of the chicken strip turn the heat on while you cut the breast or if it's already cut just let the oil heat up





you put the egg and the milk in one bowl and mix the flour and the bread crumbs in another ( i always put more bread crumbs then flour but what ever floats your boat)





then take a chicken strip and dip it in the milk and egg then roll it in the bread crumbs and flour





from here you can either set the strip aside and follow the same steps or you can put that one strip in and let it fry while you do the next and so on and so forth i usually bread them all then put them in the oil





let them cook until the out side is looking golden brown take one strip out and cut it in the middle to make sure it's cook all the way if not then put it back in the oil if it is done check the rest and have a great meal it goes great with pasta or corn or anything really
Pepsi Cola:





Ingredients: - Sugar


- Bubbles


- Water
chicken noodles with cashew nuts mmmmmmmmmmmmmmm =D lol
umm not really sure...


salad i guess...