well well well...Weekly posts, hooray. Have you ever enjoyed having all your dinners planned for the past 3 weeks?hmmm or Have you cooked anything you wouldn’t usually have made?read this and this could be one of the easy way to prepare your food anytime ,because i know by the next few weeks are going to be absolutely hectic with assignments and all that stuff .so come on..read and try this delicious healthy food :-)
step: 1
Ingredients:
440g packet shelf-fresh Thai flat rice noodles
2 tablespoons peanut oil
1 brown onion, finely chopped
2 bunches broccolini, trimmed, cut into 3cm lengths
1 carrot, halved, thinly sliced diagonally
240g jar Valcom pad Thai paste
2 eggs, lightly beaten
step: 2
Method
Place noodles in a heatproof bowl. Cover with boiling water. Stand for two minutes. Gently separate noodles. Drain.
Heat a wok over high heat. Add oil. Swirl to coat. Add onion. Stir-fry
for 1 minute or until tender. Add broccolini and carrot. Stir-fry for 4
minutes or until almost tender. Add paste. Stir-fry for 2 minutes or
until fragrant.
Make a well in the centre of vegetables. Add egg. Cook for 1 minute or
until set. Add noodles to wok. Stir-fry mixture for 1 to 2 minutes or
until heated through, breaking up egg. Serve.
- Make it sure that it is cooked well.. bess ha . and share it to others walang pa kimi kimi kainan nah :-)
Considering that this minestrone soup incorporates mostly frozen
vegetables, it is remarkably savory and aromatic. Look for frozen soup
or stew vegetables with potatoes, carrots, celery and onion in the mix
to give the soup the best flavor. Although pepperoni isn’t traditionally
part of minestrone soup, you’ll find it’s a great shortcut to add
spicy, complex flavor.
READER'S COMMENT:
"Healthy! I used fresh
carrots, potatoes, celery and onion (not frozen). I also could not find
lima bean in my grocery store and substituted frozen edamame. I used
swiss chard too. I used low fat pepperoni.
"
Makes:6 servings, about 1 1/2 cups each Active Time: Total Time:
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped fresh or frozen (thawed) bell peppers, any color
5 cups reduced-sodium beef broth
1 1/2 teaspoons dried oregano
1 teaspoon dried thyme
2/3 cup whole-wheat elbow noodles or other small pasta
Heat oil in a large saucepan or Dutch oven over
medium-high heat. Add bell peppers and cook, stirring, for 3 minutes.
Add broth, oregano and thyme; bring to a rolling boil over high heat.
Add pasta and cook for 3 minutes less than the package directions.
Add mixed soup (or stew) vegetables and lima beans.
Bring to a boil over medium-high heat; boil until the vegetables are
almost tender, about 3 minutes. Stir in tomatoes, pepperoni and endive
(or chard); return to a boil. Adjust the heat and simmer until the
endive (or chard) is just tender, about 5 minutes. Season with pepper
and garnish with Parmesan, if desired.
Nutrition
Per serving: 213 calories; 7 g fat (2 g sat, 3 g mono);
14 mg cholesterol; 28 g carbohydrates; 9 g protein; 5 g fiber; 721 mg sodium; 352 mg potassium.
Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (30% dv) Carbohydrate Servings: 1 1/2 Exchanges: 1 1/2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat
This baked fish is crunchy on the outside and tender on the inside, and perfect served alongside a Mediterranean-inspired tomato salad with fragrant mint and dill. When using raw onions in a salad, rinse them first in water to remove much of their sharp bite.
Ingredients:
Olive oil spray
3/4 pound boneless, skinless turbot fillets, cut in half lengthwise and patted dry
3/4 teaspoon fine sea salt, divided
1/4 teaspoon ground black pepper
2 egg whites
3/4 cup all-purpose flour
1 1/2 cup fine yellow cornmeal
3 medium tomatoes, cored and cut into thin wedges
1 English cucumber, halved lengthwise and thinly sliced
1/4 red onion, very thinly sliced, rinsed in cold water and drained
1/4 cup chopped fresh mint
1 tablespoon chopped fresh dill
3 tablespoons lemon juice
1 teaspoon ground sumac (optional)
Method:
Preheat the oven to 400°F. Line a large baking sheet with parchment paper and lightly coat with spray oil.
Season fish all over with 1/2 teaspoon of the salt and pepper. In a medium bowl, whisk egg whites until very foamy and thick. Place flour and cornmeal in two separate wide, shallow dishes. Working with one fillet at a time, dredge fish in flour, then egg whites and then cornmeal, shaking off the excess each time. Arrange on the prepared baking sheet and coat generously with spray oil. Bake in the top third of the oven until crisp and just cooked through, about 15 minutes.
Meanwhile, in a medium bowl, toss together tomatoes, cucumber, onion, mint, dill, lemon juice, sumac (if using) and remaining 1/4 teaspoon salt. Serve salad alongside baked fish.
Nutritional Info:
Per Serving:240 calories (35 from fat),4g total fat,0.5g saturated fat,40mg cholesterol,600mg sodium,33g carbohydrate(5g dietary fiber,4g sugar),19g protein
1 pound raw shrimp, (21-25 per pound; see Note), peeled and deveined
2 16-ounce cans large butter beans, or cannellini beans, rinsed
1/4 cup sherry vinegar, or red-wine vinegar
1/2 teaspoon salt
1/2 cup chopped fresh parsley, divided
Freshly ground pepper, to taste
Preparation
Bring 1 inch of water to a boil in a large saucepan. Put
green beans in a steamer basket, place in the pan, cover and steam
until tender-crisp, 4 to 6 minutes.
Meanwhile, heat oil in a large skillet over medium-high
heat. Add garlic and paprika and cook, stirring constantly, until just
fragrant but not browned, about 20 seconds. Add shrimp and cook until
pink and opaque, about 2 minutes per side. Stir in beans, vinegar and
salt; cook, stirring occasionally, until heated through, about 2
minutes. Stir in 1/4 cup parsley.
Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.
Tips & Notes
Note: Shrimp is usually sold by the
number needed to make one pound. For example, “21-25 count” means there
will be 21 to 25 shrimp in a pound. Size names, such as “large” or
“extra large,” are not standardized. In recipes calling for a specific
count, order by the count (or number) per pound to be sure you're
getting the size you want.
To peel shrimp, grasp the legs and hold onto the tail while you twist off the shell. Save the shells to make a tasty stock:
Simmer, in enough water to cover, for 10 minutes, then strain. The
“vein” running along a shrimp's back (technically the dorsal surface,
opposite the legs) under a thin layer of flesh is really its digestive
tract.
To devein shrimp, use a paring knife to make a slit
along the length of the shrimp. Under running water, remove the tract
with the knife tip.
Nutrition
Per serving: 245 calories; 8 g fat (1 g sat, 6 g mono);
115 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 23 g protein; 8 g fiber; 596 mg sodium; 855 mg potassium.
Nutrition Bonus: Selenium (43% daily value), Fiber (33% dv), Vitamin C (30% dv), Iron (25% dv), Potassium (24% dv), Vitamin A (20% dv). Carbohydrate Servings: 2 Exchanges: 1 starch, 1 vegetable, 3 very lean meat, 1 fat
A hot and spicy filler that's high on flavour but low in salt.
Serves: 2
Time: 50 minutes
Ingredients
½ tbsp oil
100g lean beef mince
1 onion, finely chopped
1 garlic clove, finely chopped
400g can of chopped tomatoes
1 tbsp tomato puree
½ tsp chilli powder
¼ tsp cumin
¼ tsp coriander
½ red pepper, chopped
100g mushrooms, sliced
1 small can of kidney beans
black pepper, freshly ground
150g basmati rice, raw
Method
1. Brown the mince over a gentle heat, stirring to stop it from sticking.
2. Add the onion and garlic to the mince and cook for two to three minutes.
3. Add the chopped tomatoes, tomato puree and spices. Bring the sauce
to the boil, then lower the heat and simmer gently for 10 to 15
minutes.
4. Meanwhile, cook the rice according to the packet instructions.
5. Add the chopped pepper and sliced mushrooms and simmer for five minutes.
6. Add the drained kidney beans and simmer for another five minutes.
7. Add the pepper to taste and serve with boiled rice.
2 cups coarsely chopped canned no-salt-added whole peeled tomatoes, with their juice
1/8 teaspoon salt plus 1 tablespoon, divided
12 ounces bucatini pasta or spaghetti
8 black olives, Kalamata or Greek, unpitted
1 tablespoon capers, rinsed
1 teaspoon coarsely chopped fresh oregano
More Healthy Recipe Ideas
Healthy Italian Pasta Recipes
Healthy Spaghetti Recipes
Healthy Linguine Recipes
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Vermicelli with Tomatoes, Olives & Capers (Vermicelli alla puttanesca)
Linguine alla Lobster
Vermicelli Puttanesca
Spaghetti alla Carbonara
Orecchiette alla Carrettiera (“Wagon-Driver Style”)
Preparation
Combine anchovies and 2 tablespoons oil in a large
saucepan over medium heat. When the anchovies begin to dissolve, add
garlic and stir for about 15 seconds. Add tomatoes and season with 1/8
teaspoon salt; cook until the tomatoes are no longer watery and have
separated from the oil, 15 to 20 minutes. Remove from heat.
When the sauce is about halfway done, bring 2 quarts of
water to a boil in a large pot. Add the remaining 1 tablespoon salt,
then stir in pasta until all the strands are submerged. Cook according
to package instructions until just tender.
Cut olives into slivers by slicing the flesh away from
the pit. When the pasta is halfway done, return the sauce to medium heat
and stir in the olives, capers and oregano.
When the pasta is done, drain well and toss with the sauce, adding the remaining 1 tablespoon oil. Serve at once.
Preparation
Combine anchovies and 2 tablespoons oil in a large
saucepan over medium heat. When the anchovies begin to dissolve, add
garlic and stir for about 15 seconds. Add tomatoes and season with 1/8
teaspoon salt; cook until the tomatoes are no longer watery and have
separated from the oil, 15 to 20 minutes. Remove from heat.
When the sauce is about halfway done, bring 2 quarts of
water to a boil in a large pot. Add the remaining 1 tablespoon salt,
then stir in pasta until all the strands are submerged. Cook according
to package instructions until just tender.
Cut olives into slivers by slicing the flesh away from
the pit. When the pasta is halfway done, return the sauce to medium heat
and stir in the olives, capers and oregano.
When the pasta is done, drain well and toss with the sauce, adding the remaining 1 tablespoon oil. Serve at once.
Nutrition
Per serving: 474 calories; 15 g fat (2 g sat, 10 g mono);
3 mg cholesterol; 70 g carbohydrates; 0 g added sugars; 4 g total sugars; 14 g protein; 5 g fiber; 587 mg sodium; 322 mg potassium.
Nutrition Bonus: Folate (40% daily value), Vitamin C (20% dv), Iron (22% dv) Carbohydrate Servings: 4 1/2 Exchanges: 4 starch, 1 vegetable, 2 1/2 fat
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