Category Archives: Healthy Recipes

Healthy recipes for a proper diet

Linguine With Tuna Puttanesca

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Ingredients

Kosher salt
12 ounces linguine
2 tablespoons extra-virgin olive oil
4 cloves garlic, thinly sliced
1/4 to 1/2 teaspoon red pepper flakes
2 tablespoons capers, drained
1/2 cup roughly chopped kalamata olives
1 28-ounce can San Marzano plum tomatoes
4 basil leaves, torn, plus more for garnish
1 5-ounce can albacore tuna, packed in olive oil
Freshly ground pepper

Directions

Bring salted water in large pot to a boil. Add in the linguine and cook until
al dente.

Heat the olive oil in a large skillet over a medium heat. Add the garlic and red pepper flakes and cook, stirring, until slightly toasted, 1 to 2 minutes. Add the capers and olives and fry 2 more minutes. Crush the tomatoes into the skillet with your hands and reserve the juices. Cook until the tomatoes are slightly dry, about 2 minutes. Add the reserved tomato juices, the basil, and salt to taste and cook until the sauce thickens, 1 to 2 minutes. Add the tuna with its oil, breaking it up with a fork, and season with salt.

Drain the pasta, saving 1/2 cup cooking water, and return it to the pot. Add the sauce and the saved cooking water and toss. Season with pepper,and garnish with more basil.

Per serving: Calories 524; Fat 16 g (Saturated 2 g); Cholesterol 6 mg; Sodium 641 mg; Carbohydrate 73 g; Fiber 7 g; Protein 24 g

Antipasti Salad

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Antipast Salad

Antipast Salad

Ingredients
Salad:

1/4 medium red onion, minced
1/2 medium fennel bulb, trimmed and cored
1 (15-ounce) can chickpeas, rinsed and drained
4 jarred roasted sweet red peppers, chopped (about 3&4 cup)
1 (6-ounce) jar marinated artichoke hearts, rinsed, drained, and quartered, if whole
2 cups baby arugula
1 cup fresh flat-leaf parsley leaves
1/4 cup kalamata olives, pitted (about 2 ounces)
1/2 to 1 cup freshly shaved Parmigiano-Reggiano

Dressing:

1 small garlic clove, peeled
1 1/2 teaspoons kosher salt
1 teaspoon freshly grated orange zest
2 tablespoons white wine vinegar
Freshly ground black pepper
1/3 cup extra-virgin olive oil

Directions

Salad: Mellow the minced onion by soaking it in cold water for 10 minutes, then drain well, pat dry, and put in a serving bowl.

The dressing: Smash the garlic clove, sprinkle with 1/2 teaspoon of the salt, and, with the side of a large knife, mash and smear the mixture to a coarse paste. Put paste in a bowl and add orange zest, vinegar, remaining 1 teaspoon salt, and black pepper, to taste. Gradually whisk in the olive oil, starting with a few drops and then adding the rest in a steady stream to make a smooth, slightly thick dressing.

Using a handheld mandoline or a knife, cut the fennel lengthwise into long, thin slices. Add to the onion and toss with the chickpeas, peppers, artichoke hearts, arugula, parsley, and dressing. Scatter the olives and shave the Parmigiano-Reggiano over the top.

Read the Label on the Back!

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A great word of advice when eating healthy is to read the labels on the back of the products that you are buying.  A lot of foods contain things in the first five ingredients that you should avoid if you want to diet such as sugars, fat or lard, partially hydrogenated oil, high fructose corn syrup, and enriched flours.  Granted alot of products in the grocery store contain these, even most breads.

Ive found the best way to eat right is to make your own bread sometimes so you know what you are putting in.  A bread machine can be a great investment.  I love making bread because there are so many different kinds that I can make that are healthy for you.

 

Mexican Chopped Salad with Toasted Cumin Vinaigrette

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Mexican Salad

Mexican Salad

Ingredients

Cooking spray
2 ears fresh or frozen cob corn, thawed
4 reserved cooked chicken breast halves, diced
1 (15-ounce) can pinto beans, drained
1 cup Monterey Jack or pepper Jack cheese, shredded
1/2 cup Spanish olives, sliced
1/2 cup tomatoes, diced
1 Granny Smith apple, cored and diced
1/4 cup pickled jalapenos, sliced
2 tablespoons chopped fresh cilantro leaves
2 tablespoons olive oil
1 teaspoon ground cumin
1/4 cup cider vinegar

Directions

Using a  grill pan or griddle with cooking spray, set over medium-high heat to preheat.

Place corn on hot pan and cook 3 to 5 minutes, until golden brown on all sides, turning frequently. Remove from heat and let cool. Slice kernels from cob when cool to handle. Transfer kernels to a large bowl and add chicken, beans, cheese, olives, tomatoes, apple, jalapenos, and cilantro. Toss to combine.
For the dressing:

Heat oil in a large skillet over medium heat. Add cumin and cook for 1 minute. Remove from heat and whisk in vinegar. Add dressing to chicken mixture and toss to coat. Season to taste with salt and freshly ground black pepper.

Cajun Chicken and Wild Rice with Broccoli

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You can never go wrong with a healthy chicken meal. For a typical diet, sometimes the best piece of chicken should be no bigger than a deck of playing cards. To make that chicken even more healthy, buying natural chicken is better than any big name brand that you see in the store. They don’t come from a huge barn loaded with chicken that are all couped up. With a little bit of some cajun spice, wild rice and steamed broccoli, you will have a meal made for healthy eating.