Category: Beneficial Health foods


Loaded Zucchini Skins
TOTAL TIME: 
PREP: 
LEVEL: EASY
YIELD: 16

INGREDIENTS

  • 1/2 lb. bacon
  • 4 large zucchinis
  • 2 tbsp. extra-virgin olive oil
  • 1/2 tsp. chili powder
  • 1/4 tsp. cumin
  • kosher salt
  • Freshly ground black pepper
  • 2 c. shredded Cheddar
  • 1 c. sour cream
  • 2 green onions, sliced

DIRECTIONS

  1. Preheat oven to 400°. Cook bacon until crispy, 8 to 10 minutes, then transfer to a paper towel-lined plate to drain and chop into small pieces.
  2. Cut zucchinis in half lengthwise. Using a large metal spoon, scoop out seeds from the insides, then cut each half into three to four pieces.
  3. Transfer zucchini to a large baking sheet and toss with olive oil. Season with chili powder, cumin, salt, and pepper.
  4. Bake until slightly tender, about 5 minutes. Top each piece of zucchini with cheese and bacon.
  5. Return to oven and bake until cheese is bubbly and zucchini is tender, about 10 minutes more. Garnish with sour cream and green onions.

recipe courtesy of DELISH

Advertisements

Oven Baked Zucchini Fritters

MAKES: 12    PREP: 20 min  COOK: 25 min

Ingredients

  • 1 ½ lb. zucchini (about 3), grated
  • 2 large eggs
  • 1 onion, minced
  • 1 cup. almond flour
  • 3 tbsp. fresh chives, finely chopped
  • ½ tbsp. garlic powder
  • Cooking fat
  • Sea salt and freshly ground black pepper

Preparation

  1. Preheat your oven to 400 F.
  2. Squeeze any extra moisture out the shredded zucchini and pat it try – really try to get as much liquid out as possible.

To make sure the fritters get properly crispy, be very aggressive about squeezing water out of the zucchini. Often it helps to shred them, sprinkle them with salt, and then let them sit for a minute or two to draw the water out. Then you can squeeze the shreds with your hands or in a cheesecloth (you might be surprised at the amount of water one zucchini can produce!). This helps avoid any potential sogginess and give you that nice crispy edge to the tops.

  1. Combine all the ingredients in a large bowl, season to taste, and stir until everything is well combined.
  2. Grease each muffin tin, and fill each cup with an equal amount of the zucchini mixture.
  3. Place in the oven and bake for about 25 minutes.
  4. Serve warm with your favorite topping: pulled pork, shredded beef, pulled chicken, or even beef patties.

Fritters preparation

 

 

Serves 2 generously

8 ounces slender asparagus, trimmed and cut into 2-inch pieces
salt and freshly ground black pepper
4 strips bacon
olive oil
juice and zest of 1 lemon
fresh Parmesan, either shaved or grated

8 ounces uncooked pasta, such as fettuccine

1. Bring a large pot of water to boil for the pasta. Before adding pasta, add asparagus and cook for about 2 minutes. Transfer to a bowl with a slotted spoon and set aside. Cook pasta for a little less time than package directions call for, until almost al dente.

2. Meanwhile, lay the bacon in a large cold skillet. Set flame to medium and cook until just crisp, turning occasionally. Transfer to a paper towel-lined plate to drain. Empty bacon grease from skillet, but don’t wipe it clean. Turn off flame if pasta is still cooking. Crumble the bacon.

4. Plate pasta in individual shallow bowls. Top with some Parmesan. Don’t go crazy here – there are plenty of flavors going on. Serve.

 

Source: Christian Monitor

 

 

 

 

chicken-kale-croutons

Courtesy of Real Simple

  • Serves 4
  • Hands-On Time 20 min
  • Total Time 1 hr

INGREDIENTS

  1. pounds bone-in, skin-on chicken pieces
  2. cloves garlic, finely chopped
  3. tablespoons chopped fresh rosemary leaves
  4. tablespoons olive oil
  5. teaspoon finely grated lemon zest plus 2 whole lemons, quartered
  6. kosher salt and black pepper
  7. thick slices country bread, torn into 1- to 2-inch pieces
  8. cups baby kale

DIRECTIONS

  1. Heat oven to 450° F. Toss the chicken, garlic, rosemary, oil, lemon zest, lemon quarters, ¾ teaspoon salt, and ¼ teaspoon pepper on a large rimmed baking sheet.
  2. Roast, skin-side up, until an instant-read thermometer inserted into the thickest part of the chicken (avoiding the bone) registers 165° F, 35 to 40 minutes. Transfer the chicken and lemons to a serving dish. Reserve the baking sheet.
  3. Toss the bread in the drippings on the reserved baking sheet. Toast until golden brown, 5 to 7 minutes. Add the kale and toss to combine.
  4. Serve the chicken with the kale, croutons, and lemons for squeezing.

NUTRITIONAL INFORMATION

Per Serving

  • Calories 623 calories
  • Fat 30 g
  • Sat Fat 7 g
  • Cholesterol 161 mg
  • Sodium 733 mg
  • Protein 57 g30 g
  • Sugar 4 g
  • Fiber 5 g
  • Iron 5 mg
  • Calcium175 mg

Spinach, Chicken, and Wild Rice Soup

makes about 6 1 1/2 cup servings. and  it uses your slow cooker

Ingredients

  • 3 cups water
  • 1 –14  ounce can reduced-sodium chicken broth
  • 1-10 3/4 – ounce can reduced-fat and reduced-sodium condensed cream of chicken soup
  • 2/3 cup uncooked wild rice, rinsed and drained
  • 1/2 teaspoon purslane
  • 1/2 teaspoon dried thyme, crushed
  • 4 large cloves of fresh crushed garlic
  • 1/4 teaspoon of cumin
  • 1/4 teaspoon ground black pepper (optional)
  • 1/4 cup chives
  • 3 cups chopped cooked chicken (you can even use chicken pulled off bone of roasted chicken  (remove skin) bought at the store– about 1 pound)
  • 2 1/2 cups shredded fresh kale (tear leaves off stems and cut into thing thing strips, young tender fresh kale is the best )
  • Directions

    1. In a 3-1/2- or 4-quart slow cooker, combine the water, broth, cream of chicken soup, uncooked wild rice, thyme, garlic, cumin.
    2. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.
    3. To serve, stir in chicken, kale, chives,  purslane and let sit for about 15 minutes, stir again then serve.
  • Makes 6 (1-1/2-cup) servings.

Creole Eggplant Eggs Benedict

  • Makes: 4 servings
  • Serving Size: 2 eggplant slices, one poached egg, 1/2 cup Creole sauce, and 1 tablespoon “hollandaise” topper
  • Carb Grams Per Serving: 20

Ingredients

  • 1/2 cup chopped onion (1 medium)
  • 1/2 cup chopped celery (2 stalks)
  • 1 clove garlic, minced
  • 5 teaspoons olive oil
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes, undrained
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon sugar
  • 1/2 teaspoon dried thyme, crushed
  • 1/8-1/4 teaspoon cayenne pepper
  • 1 tablespoon snipped fresh Italian (flat-leaf) parsley
  • 1/2 cup panko (Japanese-style bread crumbs)
  • 1 teaspoon dried parsley flakes
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/8-1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1/4 cup refrigerated or frozen egg product, thawed
  • 8 1/2-inch-thick slices peeled eggplant (2-1/2 to 3 inches in diameter)
  • 4 eggs
  • 1/4 cup plain fat-free Greek yogurt
  • 2 teaspoons lime juice
  • 1 teaspoon yellow mustard
  • 1/8 teaspoon ground white pepper
  • Paprika or ground black pepper (optional)

Directions

  1. Preheat oven to 200 degrees F. For Creole sauce,* in a medium saucepan cook onion, celery, and garlic in 1 teaspoon of the olive oil until tender. Add tomatoes, Worcestershire sauce, sugar, thyme, and cayenne pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in the fresh parsley.
  2. In a shallow dish combine panko, the dried parsley, garlic powder, paprika, the 1/8 to 1/4 teaspoon black pepper, and the salt. Place egg product in another shallow dish.
  3. In a large nonstick skillet heat 2 teaspoons of the remaining olive oil. Dip each eggplant slice in the egg, then dip in the crumb mixture to lightly coat. Add half of the eggplant slices to the hot oil; cook for 12 to 14 minutes or until golden brown and tender (if eggplant browns too quickly, reduce heat slightly), turning once halfway through cooking. Transfer eggplant slices to a foil-lined baking sheet; place in oven to keep warm. Repeat with the remaining 2 teaspoons olive oil and the remaining eggplant slices.
  4. Meanwhile, in a large skillet bring 1 inch water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break an egg into a cup and slip egg into the simmering water. Repeat with the remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Using a slotted spoon, remove eggs from water.
  5. To make “hollandaise” topper,** in a small bowl stir together Greek yogurt, lime juice, mustard, and the white pepper.
  6. For each serving, place an eggplant slice on a plate; top with 1/4 cup of the Creole sauce, one poached egg, another eggplant slice, another 1/4 cup of the Creole sauce, and about 1 tablespoon of the “hollandaise” topper. If desired, sprinkle with paprika or black pepper.

Make Ahead Tip

  • * The sauce can be made the day ahead. Refrigerate and reheat before serving.

Make Ahead Tip

  • ** The topper can be made the day ahead and refrigerated until needed.

Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 229 cal., 12 g total fat (2 g sat. fat), 212 mg chol., 294 mg sodium, 20 g carb. (5 g fiber, 9 g sugars), 13 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Fat (d.e): 1.5; Vegetables (d.e): 2; Starch (d.e): 0.5

Hearty Vegetable, Bacon, and Quinoa Quiche

  • Makes: 6 servings
  • Carb Grams Per Serving: 15

Ingredients

  • Nonstick cooking spray
  • 1/2 cup quinoa
  • 8 ounces sliced fresh mushrooms
  • 1 cup loosely packed, coarsely chopped fresh spinach
  • 1/2 cup sliced, halved leeks
  • 4 1/2-ounce slices applewood smoked bacon, crisp cooked and coarsely crumbled (32 slices per pound)
  • 4 eggs, lightly beaten
  • 1 cup refrigerated or frozen egg product, thawed
  • 1 12 – ounce can evaporated fat-free milk
  • 2 ounces Gruyere or Havarti cheese, shredded (1/2 cup)
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  1. Preheat oven to 350 degrees F. Coat a deep 10-inch pie plate with cooking spray.
  2. Rinse quinoa. Using a rubber spatula, spread quinoa as evenly as possible over the bottom of the prepared pie plate.
  3. In a medium bowl stir together mushrooms, spinach, leeks, and bacon. Spread mushroom mixture evenly over the quinoa.
  4. In a large bowl whisk together the eggs, egg product, evaporated milk, shredded cheese, salt, and pepper. Pour into the pie plate (it will be full).
  5. Bake for 55 to 60 minutes or until set in the center and browned on top.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 288 cal., 12 g total fat (4 g sat. fat), 163 mg chol., 571 mg sodium, 15 g carb. (1 g fiber, 4 g sugars), 20 g pro.

Diabetic Exchanges

Starch (d.e): 1; Lean Meat (d.e): 2.5

Sweet Pepper Hash Brown Baked Eggs

  • Makes: 8 servings
  • Serving Size: 1 egg with pepper ring and 1/2 cup hash browns
  • Carb Grams Per Serving: 18

Ingredients

  • Nonstick cooking spray
  • 1 20 – ounce package O’Brien-style refrigerated shredded hash brown potatoes (such as Simply Potatoes brand)
  • 1 tablespoon olive oil
  • 1 large green sweet pepper
  • 1/2 cup pizza sauce
  • 1/4 cup finely shredded Parmesan cheese (1 ounce)
  • 8 eggs
  • Freshly ground black pepper and/or snipped fresh basil (optional)

Directions

  1. Preheat oven to 375 degrees F. Coat a 3-quart rectangular baking dish with cooking spray. Add potatoes to prepared baking dish. Drizzle oil over potatoes; toss to combine. Spread potatoes evenly in the baking dish. Bake for 10 minutes. Stir potatoes; spread evenly in the baking dish again. Bake for 10 minutes more.
  2. Meanwhile, slice the sweet green pepper into eight 1/4- to 1/2-inch-thick rings. Remove seeds. Remove potatoes from oven. Reduce oven temperature to 350 degrees F. Arrange pepper rings in two rows on top of the potatoes. Spread 1 tablespoon of the pizza sauce within each pepper ring, then break an egg into each pepper ring. Top each egg with a rounded teaspoon of the shredded Parmesan cheese. Bake for 15 to 20 minutes more or until egg whites are set and yolks begin to thicken but are not hard.
  3. If desired, garnish with freshly ground black pepper and/or snipped fresh basil.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 179 cal., 7 g total fat (2 g sat. fat), 188 mg chol., 491 mg sodium, 18 g carb. (2 g fiber, 2 g sugars), 9 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Starch (d.e): 1; Fat (d.e): 0.5

Warm Snow-Pea and Chicken Salad

Nutrition Details

per servingCalories 284, Fat 13g, Cholesterol 64mg, Sodium 509mg, Saturated Fat 2g, Protein 30g, Fiber 3g, Carbohydrates 13g

SERVINGS: 4   |  TOTAL TIME: 40 min

Ingredients

  • 1 pounds chicken, breast, boneless, skinless
    trimmed
  • 14 ounce(s) broth, chicken, less sodium
  • 3 tablespoon vinegar, rice
  • 3 tablespoon soy sauce, less sodium
  • 3 teaspoon oil, toasted sesame
    divided
  • 2 tablespoon tahini (sesame seed paste)
    or cashew butter
  • 1 tablespoon ginger, fresh
    minced
  • 2 clove(s) garlic
    minced
  • 1 pounds peas, snow
    trimmed and thinly slivered lengthwise
  • 2 tablespoon nuts, cashews
    chopped

Instructions

1. Place chicken in a medium skillet or saucepan and add broth; bring to a boil. Cover, reduce heat to low, and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size pieces. (Cool and refrigerate the broth, reserving it for another use.)

2. Meanwhile, whisk vinegar, soy sauce, 2 teaspoons sesame oil and tahini (or cashew butter) in a large bowl until smooth.

3. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add ginger and garlic and cook, stirring, until fragrant, about 1 minute. Stir in slivered peas and cook, stirring, until bright green, 3 to 4 minutes. Transfer to the bowl with the dressing.
4. Add the chicken to the bowl with the peas; toss to combine. Serve sprinkled with cashews.
Courtsey of “EveryDay Health”

chicken-cutlets-carrot-kale-salad

 

  • Makes 4
  • Hands-On Time20 min
  • Total Time 25 min

INGREDIENTS

  1. large eggs
  2. tablespoons Dijon mustard, divided
  3. cups panko
  4. 4-oz. chicken cutlets
  5. teaspoon kosher salt, plus more to taste
  6. ¾ teaspoon black pepper, plus more to taste
  7. ½ cup olive oil, divided
  8. tablespoons fresh lemon juice
  9. carrot, peeled and shaved into ribbons
  10. ounces lacinato kale, torn

DIRECTIONS

  1. Whisk together eggs and 1 tablespoon mustard in a shallow dish. Place panko in another shallow dish.
  2. Season chicken with 1 teaspoon salt and ¾ teaspoon pepper. Dip cutlets in egg mixture, then dredge in panko, pressing to adhere.
  3. Heat 2 tablespoons oil in a large skillet over medium. Add 2 cutlets and cook until golden brown and cooked through, about 4 minutes per side. Transfer to a paper towel–lined plate. Repeat with 2 tablespoons oil and remaining 2 cutlets. Cover with aluminum foil to keep warm.
  4. Whisk together lemon juice and remaining 1 tablespoon mustard and ¼ cup oil; season to taste with salt and pepper. Add carrot and kale; toss to coat. Serve salad with chicken.

By Judy Levy

NUTRITIONAL INFORMATION

Per Serving

  • Calories 544 calories
  • Fat 32 g
  • Sat Fat 5 g
  • Cholesterol 158 mg
  • Sodium 889 mg
  • Protein 35 g
  • Carbohydrate 28 g
  • Sugar 4 g
  • Fibe r3 g

Courtesy of Real Simple

%d bloggers like this: