Wednesday, January 6, 2010

Recipes for a New Year

Several friends have been asking for some of my healthy recipes, so rather then just send a bunch of e-mails, here they are for all to share:)

Chicken Teriyaki Meatballs with Edamame

1 ½ C. Brown Rice
1 ¼ Lbs. Ground chicken or turkey
¼ sweet onion
2 Tbsp. grated fresh ginger
2 Tbsp oil
1/2 lb snowpeas
1 C. frozen shelled Edamame
½ C. low sodium soy sauce
2 Tbsp Brown Sugar

Cook Rice according to pkg. Meanwhile in a large bowl combine meat, onions and ginger and shape into balls. Heat oil in pan-cook meatballs 10-12 min. Empty and wipe out pan, add meatballs and veggies, soy sauce and brown sugar-cook 2-3 more min.

Grilled Halibut Soft Tacos with Orange Salsa

1 Tbsp Olive Oil
1 Tbsp chili powder
1 tsp. lime juice
¼ tsp salt and pepper
Halibut fillets (I use tilapia too)
8 6 inch corn tortillas

In a large Ziploc bag, combine oil and spices—add thawed fish and shake till covered. Place on grill and cook through. When cooled, use a fork to chop fish into small pices.

For salsa
2 Large Oranges
2 Medium limes
1 tsp cilantro
½ garlic clove
2 tsp. red wine vinegar
1 medium Serrano chile
1 Tbsp Olive Oil

Peel oranges and limes—remove all membranes—finely chop fruit. Mix with all other ingredients---pour over tacos!

Black Bean Soup

1 Tbsp Olive oil
½ yellow bell pepper (chopped)
1 Green Pepper
1 minced garlic cloves
1 lb. dry rinsed black beans
5 C. Water
3 C. broth
2 4 oz. can chopped green chilies
1 Tbsp cumin
1 tsp thyme
1 tsp salt
2 dried bay leaves
1 ½ C. salsa
1 can corn
½ Red Pepper
¼ chopped cilantro

In a crock pot add oil-turn on high-stir in onion-cook for 5 min. Add green papper, garlic, beans, water, broth, chilies, cumin, thyme, salt and pepper, and bay leaves. Cover and cook 7 and a half hrs on high. Remove bay leaves, add corn and salsa-cook another 30 min. Mash soup and top with peppers and cilantro.

Red Lentil Stew

3 Tbsp. Olive Oil
Medium sweet onion (chopped)
3 celery stalks
3 carrots
2 garlic cloves
1 Bay leaf
1 tsp Cumin
2 tsp Italian seasoning
1 Can diced tomatoes
7 C. water/broth
1 ½ C dried lentils
3 potatoes
2 Tbsp vinegar

Heat oil in pan. Add onions, carrots, and celery-cook 5 min. Add garlic-heat 1 more min. Add bay leaf and all seasonings, tomatoes, potatoes, water, and lentils. Boil and then reduce heat to a simmer for 45 min. Add vinegar just before serving.

Sweet Potato and Lentil Soup
5 C. broth
1 C. dried lentils
½ onion
3 sweet potatoes
3-5 minced garlic cloves
2 tsp cumin
½ tsp. tumeric
¼ tsp. cayenne pepper
½ c. cilantro
1 lemon

Peel and chop sweet potatoes. Combine all ingredients except lemon into a large pot. Bring to a boil. Bring down to a simmer for 20-30 min. Puree with food processor or hand blender. Add lemon juice and serve

Lentil Salad
1 ¼ C. Brown Lentils dried and rinsed
¼ C. red wine vinegar
3 Tbsp. Olive oil
1 Large cucumber (chopped)
½ C. chopped parsley
½ C. Chopped red onion

In a small saucepan, cover lentils with water and bring to a boil. Simmer for 20 min. Drain well. Wisk oil and vinegar together in separate bowl—add lentils and all ingredients to oil and vinegar mixture.

Lentil Taco Meat

¾ C. Dry lentils
¾ C. Brown rice
¼ chopped onion
2 minced garlic cloves
4 C. Water
2 boullion cubes
4 Tsp chili powder
1 tsp. cumin

Bring water to a boil, add all ingredients. Turn down to a simmer and cook till done (20-30 min). Stir well.

3 Bean Salad

¾ C. Red Wine/Pomegranate/Balsamic Vinegar
3 Tbsp. Olive Oil
2 Tbsp. parsley
½ tsp salt
1 can kidney beans
1 can garbanzo beans
1 can black beans
1 yellow bell pepper
½ onion chopped

Rinse and drain all beans. Combine in a medium sized bowl vinegar, oil and spices. Add beans, pepper and onion. Chill for 2 hrs before serving for best flavor.

Oatmeal pancakes

2 ½ C. oats
6 egg whites
1 C. soymilk
1 Tbsp. flaxseed
1 tsp. baking powder
1 tsp. vanilla
1 tsp. cinnamon
2 Tbsp. Applesauce

Combine all ingredients in a mixing bowl. Cook over griddle. Serve with honey or natural peanut butter.

Vegetarian Chili

2 Green Peppers
1 Red Pepper
3 Celery Stalks
½ Onion
¾ Cup Corn
1 Can diced tomatoes (or fresh)
½ Can tomato paste
½-1 Cup of Water
1 Can Black Bean
1 Can Kidney beans
1 Can White Bean
1 tsp Chili Powder
Salt and Pepper

Chop up vegetables, combine all ingredients into Crock pot-Cook on low for 4-5 hours or high for 2-3 hours!

~Angela M.

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