STRAWBERRY MOUSSE

STRAWBERRY MOUSSE

STRAWBERRY MOUSSE - healthy-dietServings: 4 Servings
Time: 5-6 Hours

Ingredients:

1 Tablespoon cornstarch
2 cups frozen strawberries, chopped into 1/4 to 1/2 inch pieces and thawed (do not drain)
Sugar substitute equal to 1/4 cup sugar
1 cup nonfat or low-fat Greek-style vanilla yogurt
1 cup nonfat or light whipped topping
1 1/2 Tablespoons finely chopped dark chocolate (optional)
1 1/2 Tablespoons sliced almonds (optional)

Directions:

Place the cornstarch and 1 Tablespoon of water in a small bowl and stir to dissolve the cornstarch. Set aside. Place the berries along with their liquid in a medium nonstick skillet and bring to a boil over a medium heat. Cook, mashing the berries with the back of a spoon and stirring constantly, for several minutes or until the berries are reduced to about ¾ cup in volume. Stir the cornstarch mixture and slowly add to the strawberry mixture, while stirring constantly. Cook for about 30 seconds, or until the berries are very thick. Remove from the heat and stir in the sugar substitute. Transfer to a medium-sized bowl; cover and chill for at least 1 hour. Stir the yogurt into the chilled berry mixture and then gently fold in the whipped topping. Divide the mousse among 4 small wine glasses and chill for at least one hour before serving. If desired top each serving with a sprinkling of chocolate and almonds just before serving.

LEMON-HERB CHICKEN SALAD

LEMON-HERB CHICKEN SALAD

LEMON-HERB CHICKEN SALAD - healthy-dietServings: 4 servings
Time: 10-15 minutes

Ingredients:

2 cups diced Lemon-Herb poached chicken*
1/3 cup finely chopped celery
1/3 cup thinly sliced scallions
1 1/2Tablespoons finely chopped fresh parsley or 1 1/2 teaspoons dried
1/2 to 1 Tablespoon finely chopped fresh dill or chives or 1/2 to 1 teaspoon dried
1/3 cup nonfat or light sour cream
1/3 cup nonfat or light mayonnaise

Directions:

Place the chicken, celery, scallions, and herbs in a medium bowl, and toss to mix. Add the sour cream and mayonnaise and stir to mix well. Serve over a bed of fresh salad greens or use as a sandwich filling. *You can use the Chicken Florentine recipe

PORTABELLA MUSHROOM OMELET

EASY BEAN DIP (TWO VARIATIONS)

PORTABELLA MUSHROOM OMELET -healthy-dietServings: 4-6 Servings
Time: 15 Minutes

Ingredients:

1-15 oz. can beans, drained and rinsed
Extra virgin olive oil
Lemon juice
Garlic
Salt and pepper

Directions:

Ingredients in both recipes are then combined and processed in a food processor until smooth. Variation 1: Spicy Chickpea Dip Sauté 2/3 c. each chopped bell pepper and onion in olive oil until soft. Add 2 tsp. crushed garlic and 1 tsp. ground cumin. Cover and cook for an additional minute. Combine vegetables with 1 can garbanzo beans (chickpeas) and 1/4 tsp. each black pepper and red pepper flakes, and 2 T. each plain yogurt and lemon juice. Add salt to taste. Variation 2: White Bean Dip with Herbs Use cannellini or white beans, and combine with 1-2 T. each lemon juice and extra virgin olive oil, and 1 tsp. each dried rosemary and sage (or 1-2 t chopped, fresh). Add 1 tsp. garlic and salt and pepper to taste.

EASY BEAN DIP (TWO VARIATIONS)

EASY BEAN DIP (TWO VARIATIONS)

EASY BEAN DIP (TWO VARIATIONS)-healthy-dietServings: 4-6 Servings
Time: 15 Minutes

Ingredients:

1-15 oz. can beans, drained and rinsed
Extra virgin olive oil
Lemon juice
Garlic
Salt and pepper

Directions:

Ingredients in both recipes are then combined and processed in a food processor until smooth. Variation 1: Spicy Chickpea Dip Sauté 2/3 c. each chopped bell pepper and onion in olive oil until soft. Add 2 tsp. crushed garlic and 1 tsp. ground cumin. Cover and cook for an additional minute. Combine vegetables with 1 can garbanzo beans (chickpeas) and 1/4 tsp. each black pepper and red pepper flakes, and 2 T. each plain yogurt and lemon juice. Add salt to taste. Variation 2: White Bean Dip with Herbs Use cannellini or white beans, and combine with 1-2 T. each lemon juice and extra virgin olive oil, and 1 tsp. each dried rosemary and sage (or 1-2 t chopped, fresh). Add 1 tsp. garlic and salt and pepper to taste.

HEARTY LENTIL SOUP

HEARTY LENTIL SOUP

Hearty-Lentil-Soup-healthy-fodd-recipe

Servings: 6 1/2 Cups
Time: 1 Hour 30 minutes

Ingredients:

1 1/4 cups dried brown lentils (about 8 ounces)
1 medium yellow onion, cut into thin wedges
2 Tablespoons extra virgin olive oil
1 1/2 teaspoons crushed garlic
3 bay leaves
4 1/2 cups water or unsalted vegetable broth
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
14 1/2 ounce can diced tomatoes with green pepper, celery, and onion, crushed and not drained

Directions:

Place the lentils, onion, olive oil, garlic, bay leaves, water or broth, salt, and pepper in a 4-quart pot and bring to a boil. Reduce the heat to maintain a simmer. Cover and cook for 35 minutes, until the lentils are tender. Add the tomatoes and bring to a boil. Reduce the heat to a simmer and cook and cover for about 40 minutes more or until the lentils are soft and the liquid is thick. Add a little more water if needed during cooking. If desired, drizzle each serving with a little red wine vinegar and olive oil.

BODACIOUS BURGERS

Healthy Lunch Recipe – BODACIOUS BURGERS

BODACIOUS BURGERS4 Servings
15-30 minutes
Ingredients:

1 cup sliced fresh mushrooms
1 pound ground beef (at least 93% lean)
1 Tablespoon Dijon or spicy mustard
1/2 teaspoon ground black pepper
4 whole grain burger buns
4 slices each of lettuce, tomato, and onion

Directions:

Place the mushrooms in a food processor and process until very finely chopped. Transfer to a large bowl and add the ground meat, mustard, and pepper. Mix well and shape into 4 patties, each 4 inches in diameter. Shape the patties so that the centers are slightly thinner than the edges (to promote faster, more even cooking). Coat a large nonstick skillet with cooking spray and place the burgers in the skillet. Cook for about 6 to 8 minutes, turning every couple of minutes, until the thickest part reaches 160 degrees F. Place a lid on the skillet, as needed, to maintain a couple of Tablespoons of liquid in the skillet. Avoid pressing down on the burgers during cooking as this removes moisture. Serve the burgers in the buns with the lettuce, tomato, and onions. Add your choice of condiments.

BUTTERMILK FRENCH TOAST

Breakfast – BUTTERMILK FRENCH TOAST

Buttermilk-French-Toast6 Servings
15-20 minutes
Ingredients:
6 slices (1 ounce each) whole wheat bread
4 egg whites, beaten
1/2 c. low-fat buttermilk
1/4 tsp. vanilla extract
1/4 tsp. ground cinnamon

 

 

Directions:

  1. Add the vanilla extract, buttermilk, cinnamon and egg whites into a bowl.
  2. Mix all the ingredients in the bowl until uniform.
  3. Dip the bread into the mixture, coating both sides.
  4. Coat a skillet or nonstick-pan with non-fat cooking spray and preheat for 1 minute
  5. Heat the sliced bread until it turns golden brown
  6. Serve while hot.