Healthy Recipes

I know that all of us here are trying to lose weight, live more healthy lives, and generally get into better shape. But some of us either don't have enough information about how to better cook and take care of ourselves, or we may not have the money to go out and buy expensive cookbooks, etc. Or, maybe you just have used your healthy cookbook cover-to-cover and need some fresh ideas for meals. So I had an idea:

Let's make a thread to post healthy recipes. Under your title, put if it's low-fat, low-cal, heart-healthy, cancer diet, etc., what it is, and if it is low-cost. Ex: "Low-Fat, Low-Cal Cheap Italian Spaghetti", or "Heart Healthy & Frugal Chicken Crock Pot Dish". I think this will be a GREAT way for all us to collectively have a huge database of healthy, nutritious meal ideas. **NOTE- I would also really appreciate it if some people could add LOW-COST meals-- some of us are broke, and need to keep food costs down.**

I'm looking forward to trying the new meals that get posted- we can all even come back and review the meals, saying "Heart Healthy & Frugal Chicken Crock Pot Meal was not only cheap to make, but filling, delicious, and nutritious!" You get the idea...

Now help me plan my meals for next week, folks! :)

Mon. Sep 26, 3:30pm

Lower-Fat, Inexpensive Southern-Style Green beans

For you southern folks out there, you'll know what I mean-- green beans just aren't green beans without a huge hunk of salt pork or bacon stewing in them all day long. However, I had a great idea that gives you the same great taste, but strongly lowers the fat (and cost!) of green beans.

The next time you make a pot roast (beef or pork roast) with bouillon in the bottom, SAVE THE JUICE! Put it into a freezable container, and put it in the refrigerator for about an hour or so. Then, pull it out and scrape the coagulated fat off of the top, leaving just the juice.

Then, put a crumpled piece of wax paper on top (prevents freezer burn) and throw it in the freezer. When you're making green beans again, pull it out.

If you're using canned green beans, open the can and drain the water out. Rinse the beans in the can with fresh water, then drain them again. If you're using fresh beans, just snap them and get them ready to cook. Set aside.

Take a hunk of the frozen beef/pork juice and place it in your green beans pot. Turn the heat on and let it thaw out to liquid.

Place the beans in the juice, enough that they are completely covered. Turn the heat to low, and cover with lid. (If you don't have enough juice, you can add more low-fat broth or water and bouillon cubes to keep the flavor). Stir occasionally.

Let the beans cook slowly on a low heat all day long if you can (you can also use a crock-pot). If not, you can cook them faster and they still taste great.

This technique eliminates the use of bacon or salt pork, drastically reducing the fat content in the green beans, but they still have that meaty flavor that we grew up with. **NOTE- unless you use low-sodium buillon in the roast (and when adding cubes to make more beans juice), this recipe will NOT be low-sodium.**

Monday, September 26, 2005, 3:41 PM

I've seen this thread come around numerous times on the peerTrainer board. What do we think about a "reciepe book" where people can post stuff like this and it doesn't get lost in the board? Ever just a seperate forum for it would be nice (and easier to implement than a full blown reciepe book)

Linz

Monday, September 26, 2005, 6:38 PM

Awesome idea

I think the cookbook AND a separate discussion forum is a GREAT idea! Let's get this going!

Monday, September 26, 2005, 7:18 PM

Recipe "board" in process of being developed

this was asked for before and we're developing it....will be launched soon.

Elle

Monday, September 26, 2005, 7:27 PM

Low-Fat, Low-Cal, CHEAP Best Recipe in the World (for now)

I'm serious- this honestly might be the most satisfying, delicious, sinful-tasting meal on the planet! Add to that the low-fat/low-cal factor, it's quick and surprisingly easy to make, and even better- it can be made VERY cheaply (or more expensively if you have more to spend). If you use the "Cheap Factor" mode I put in here, you can feed 4 people (or two people TWICE) for $2.50 per meal!!!

Turkey (or Chicken) Cutlets with Potatoes and Mushrooms

Serves 4 -- Prep Time: 20 minutes -- Total Time: approx. 55 minutes

PER SERVING: 395 calories, 5.9 grams of fat, 59.5 grams protein, 24.8 grams carbohydrates, 2.4 grams fiber.

1 lb. red potatoes, cut into 1-inch pieces
1.5 lbs. small, white button mushrooms, stems trimmed
(Cheap Factor-- substitute one drained large can "stems & pieces" mushrooms)
2 strips uncooked bacon* (2 ounces), cut crosswise into 1/2-inch pieces
(*Note: I mean REAL bacon here! But, you can sub. healthy bacon if you need)
1/2 teaspoon dried sage
Coarse salt & ground pepper
8 turkey breast cutlets (3-4 ounces each)
(Cheap Factor-- substitute 2 1lb. packages of chicken tenderloin or breasts)
1/2 cup grated Parmesan cheese
1/2 cup chopped fresh parsley
(Cheap Factor-- Dried parsley works fine, too. It's just for color)
Grainy mustard, for serving
(Cheap Factor-- Your brown sandwich mustard is just as tasty)

1) Heat your broiler. (If you have a bottom-oven broiler with an attached pan, pull the pan out first, turn on the broiler, then cover the pan tightly with aluminum foil. It makes clean-up a breeze! And it's easy- even if you've never broiled before!) If using a broilerproof rimmed baking sheet, set rack 4 inches from heat; if using a broiler pan, set rack so that top of pan is 4 inches from heat. On sheet (or pan), arrange potatoes and mushrooms** in a single layer. Sprinkle with bacon, sage, 1 teaspoon salt, and 1/4 teaspoon pepper. (Feel free to add any other spice you like, such as rosemary.)
**NOTE-- If using Cheap Factor canned mushrooms, DO NOT place on broiler pan with potatoes-- they will fry! Open and drain them, and set them aside. AFTER step 2, put the mushrooms in the bottom of your mixing bowl and add your cooked potatoes & bacon. The heat from the potatoes will warm the mushrooms.

2) Broil, tossing every 5-6 minutes, until potatoes are tender and browned, 20-25 minutes. Transfer to a serving bowl and save sheet (or pan with aluminum foil).

3) Place turkey cutlets (or chicken) on sheet (or pan); season with salt & pepper, and sprinkle with Parmesan, dividing evenly. Broil until cheese is golden and turkey (or chicken) is opaque throughout, 6-8 minutes.

4) Meanwhile, toss potatoes & mushrooms with parsley; season with salt & pepper. Keep warm.

5) Serve turkey (or chicken) cutlets with potato-mushroom mixture, accompanied by a side of grainy (or brown) mustard.

Enjoy! It's one of our favorites period, not even just healthy favorites!

Monday, September 26, 2005, 7:37 PM

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