Learn how to eat healthier, with delicious foods, and lose weight. With these recipes, you are sure to make eating healthy a lot easier.
Many people try to lose weight and become healthier but they just aren't able to. Whether your goal is to lose weight or not, these recipes for lunch and dinner are sure to make your diet healthier and ultimately live a happier life. It is possible to eat healthy delicious foods, you just need to know how to cook them.
Pasta With Grilled Chicken, Mushrooms, and White Beans
Do you enjoy pasta? Well you are sure to enjoy this dish. Grilled Chicken and mushrooms give the pasta a delicious taste, while the white beans are packed with nutrients.
2 boneless, skinless chicken breasts, each 4 ounces
1 tablespoon olive oil
1/2 cup chopped white onion
1 cup sliced mushrooms
1 cup white beans, cooked
2 tablespoons chopped garlic
1/4 cup chopped fresh basil
12 ounces uncooked rotelle pasta
1/4 cup Parmesan cheese
Ground black pepper, to taste
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and saute until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.
Divide the pasta among the plates. Garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately.
Remember, you can try different variations of the recipe to suit your needs. You may want to exchange the white beans for a different type of bean however keep in mind that white beans are high in nutrients.
Calories 408 Cholesterol 37 mg Protein 28 g Sodium 122 mg Carbohydrate 58 g Fiber 5 g Total fat 7 g Potassium 630 mg Saturated fat 2 g Calcium 127 mg Monounsaturated fat 3 g
Tuna Salad Sandwich
Whether you're running late for work, or just enjoying a light meal, this classic recipe is great for a healthy diet and is full of protein.
2 cans (6 ounces each) unsalted white tuna packed in water, drained
1/2 cup diced celery
1 teaspoon lemon juice
1/3 cup fat-free mayonnaise
4 lettuce leaves
8 slices whole-wheat bread
In a small bowl, add the tuna and flake with a fork. Add the celery, lemon juice and mayonnaise and stir well.
To serve, place 1 lettuce leaf on a slice of bread. Top with 1/4 of the tuna mixture and another slice of bread. Repeat to make the other sandwiches. Serve immediately.
Serving size: 1 sandwich Calories 231 Cholesterol 30 mg Protein 22 g Sodium 475 mg Carbohydrate 26 g Fiber 4 g Total fat 4 g Potassium 360 mg Saturated fat 1 g Calcium 54 mg Monounsaturated fat 1 g
Turkey Club Sandwich
Another classic recipe that people do not enjoy enough. The turkey club sandwich is more healthy than you think, so next time when you want to get the philly cheese steak, just think twice about it.
2 tablespoons fat-free mayonnaise
2 teaspoons chopped fresh basil
6 slices sourdough bread, toasted
4 ounces cooked natural turkey breast, sliced
3 slices low-sodium bacon
2 bibb lettuce leaves
4 slices tomato
2 ounces Swiss cheese
In a small bowl, add the mayonnaise and basil. Stir to mix evenly. Spread 1 teaspoon of the mayonnaise mixture on each slice of bread.
To prepare the sandwiches, place 1 slice of bread on a plate. Top with 1 ounce turkey and 1 1/2 slices bacon. Add another slice of bread, 1 ounce turkey, 1 lettuce leaf, 2 slices tomatoes and 1 ounce cheese. Top with the last slice of bread. Place a toothpick in each half of the sandwich and cut the sandwich in the center. Repeat to make the second sandwich. Serve immediately.
(per serving) Serving size: 1 sandwich Calories 475 Cholesterol 775 mg Protein 35 g Sodium 797 mg Carbohydrate 45 g Fiber 3 g Total fat 17 g Potassium 589 mg Saturated fat 8 g Calcium 300 mg Monounsaturated fat 6 g
Mmm. Roasted salmon is a recipe that the whole family can enjoy. The texture of the crispy salmon gives the flavor a new taste and feeling. Just try this dish and you won't regret it.
Preheat over to 425 F. Line a baking sheet with foil. Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. (Check if fish flakes easily with fork after it bakes 10 minutes. Continue baking only if it doesn't.) Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.
(per serving) Calories 241 Cholesterol 78 mg Protein 28 g Sodium 62 mg Carbohydrate trace Fiber trace Total fat 14 g Potassium 698 mg Saturated fat 2 g Calcium 18 mg Monounsaturated fat 7 g
Who wouldn't enjoy shrimp scampi? This amazing dish, reinvented to be healthier and taste better, may evolutionize the way we look at food. The delicious jumbo shrimps mixed within a fluffy layer of pasta served over a warm plate and topped with some fresh lemon juice.
8 ounces uncooked spaghetti
1 tablespoon olive oil
2 pounds large shrimp (prawns), peeled and deveined
1 tablespoon minced garlic
1/4 cup chopped shallots or green onions
2 tablespoons lemon juice
2 tablespoons brandy or sherry, optional
1/4 cup chopped parsley
1/4 teaspoon salt
Ground black pepper, to taste
4 tablespoons trans-free margarine
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.
While the pasta is cooking, heat the olive oil over medium heat in a large saucepan. Add the shrimp and cook for about 3 minutes. Turn the shrimp and cook until pink and opaque throughout, about 2 minutes longer. Transfer to a bowl and keep warm.
Add the garlic and shallots to the saucepan and cook until fragrant, about 10 seconds. Add the lemon juice, brandy or sherry if desired, parsley, salt and pepper. Remove the saucepan from the heat and add the margarine and cooked shrimp. Toss to coat with the sauce.
Divide the pasta among warmed individual bowls. Top each serving with shrimp sauce and serve immediately.
(per serving) Calories 335 Cholesterol 233 mg Protein 36 g Sodium 405 mg Carbohydrate 30 g Fiber 2 g Total fat 8 g Potassium 401 mg Saturated fat 1 g Calcium 101 mg Monounsaturated fat 4 g
Lastly, for our meat eaters, we have the beef stroganoff. Not as popular as it should be, this dish is also surprisingly healthy. With only 302 calories per serving, this dish will be sure to lighten your diet.
1/2 cup chopped onion
1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed
4 cups uncooked yolkless egg noodles
1/2 can fat-free cream of mushroom soup (undiluted)
1/2 cup of water
1 tablespoon all-purpose (plain) flour
1/2 teaspoon paprika
1/2 cup fat-free sour cream
In a nonstick frying pan, saute the onions over medium heat until they're translucent, about 5 minutes. Add the beef and continue to cook for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside.
Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
In a saucepan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes.
Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove from heat and add the sour cream. Stir until combined.
To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately.
(per serving) Calories 302 Cholesterol 83 mg Protein 24 g Sodium 307 mg Carbohydrate 38 g Fiber 2 g Total fat 6 g Potassium 341 mg Saturated fat 2 g Calcium 65 mg Monounsaturated fat 2 g
Try some of these dishes, and who knows, you might like them!
All recipes are from Mayo Clinic.