Here are some of our favorite Tasty & Healthy Recipes
To help you LIVE LIVELY!
· These are healthy recipes submitted by some of our Living Lively Family Members
· If you have a Tasty & Healthy Recipe that you want to share, please email the ingredients and preparation instructions to Erva Lively, email@example.com
· And you can help others to Live Lively!
Tasty & Healthy Recipes
Easy Salmon and Gingery Cabbage
1 tablespoon(s) olive oil
1 small onion, thinly sliced
4 piece(s) (6 ounces each) salmon fillet, skin (removed)
1/2 teaspoon(s) curry powder
2 tablespoon(s) Dijon mustard with seeds
2 teaspoon(s) grated peeled fresh ginger
1/2 teaspoon(s) ground cumin
1 bag(s) (16-ounce) shredded cabbage for coleslaw
Preheat oven to 400 degrees. In 12-inch nonstick skillet, heat olive oil on medium 1 minute. Add onion; cover and cook 8 to 10 minutes or until onion is tender and golden brown, stirring occasionally.
Meanwhile, grease 13" by 9" glass baking dish. With tweezers, remove any bones from salmon pieces. Place salmon, rounded sides up, in baking dish. In cup, stir together curry powder, Dijon mustard, and 2 teaspoons water; use to brush evenly over salmon.
Bake Salmon, without turning over, 15 minutes or just until opaque throughout.
While salmon is baking, add ginger and cumin to onion in skillet, and cook 1 minute, stirring. Add cabbage and 1/4 teaspoon salt; cover and cook 11 to 13 minutes or until cabbage is just tender and starts to brown, stirring occasionally.
To serve, spoon cabbage mixture onto 4 dinner plates; top with salmon.
Curried Mushrooms and Potatoes
Heat about a table spoon of olive oil in a sauté pan on low.
Slice your favorite mushrooms ( my favorites are Shitake or Portabella)
Finely chop 1 or 2 garlic cloves
Peel and chop potatoes
Lightly brown garlic in the oil. Then add potatoes, onions, peppers,
Add about a teaspoon of curry to mixture( optional).
Add salt and pepper to taste
Let the mixture sauté about another 20 minutes
Serve either over brown rice or add a little water and eat as a stew.
This dish is very satisfying and tasty.
The mushrooms are a good substitute for meat.
One Serving Size =
1 slice of regular bread or 2 slices of light bread
½ cup of cooked beans (no green beans)
1-3 ounce potato
1 cup of flaked cereal
½ cup of cooked rice, pasta, or hot cereal
1-2 ounce muffin (the size of a large egg)
½ of a 2-ounce bagel
1 medium piece or ½ cup of fruit
¾ cup of fruit juice or vegetable juice
1 cup of a raw leafy veggie
3 ounces of cooked meat, poultry or seafood (4 ounces raw)
1 cup fat free milk
1 cup of fat free or low fat yogurt
1 ounce of fat free or reduced fat cheese (with less than 3 grams of fat)
½ cup fat free or low fat cottage cheese
½ cup of nonfat or low fat frozen yogurt
½ cup of non fat or low fat ice cream½ cup sherbet
Strawberry and Peach Smoothie
(serves 7: 1 cup per serving)
8 ounces frozen unsweetened strawberries, partially thawed
8 ounces from unsweetened peaches, partially thawed
3-1/2 cups of fat free milk
1/3 cup frozen orange juice concentrate
½ cup confectioners sugar
12 teaspoon ground cinnamon
¼ teaspoon almond extract
In a food processor or blender, process all of the ingredients until smooth. Pour immediately for a regular smoothie, place in freezer for 1 to 2 hours, or until the desired consistency.
Calories: 124 Cholesterol: 2mg
Total Fat: 0.5g
(Saturated: 0.5g, Polyunsaturated: 0g, Monosaturated: 0g)
Sodium: 64mg Carbohydrate: 26gFiber: 2g Protein: 5g
(serves 3: ¾ cup per serving)
¼ fresh orange juice
3 tablespoons sugar
2 teaspoons cornstarch
1-pound bag of frozen unsweetened slice peaches, partially thawed
½ teaspoon vanilla extract
1 cup fat free or low fat yogurt
¼ cup fat free tub cream cheese
1 cup low fat granola cereal
¼ teaspoon ground cinnamon (optional)
In a large nonstick skillet, combine the orange juice, sugar and cornstarch. Stir until the cornstarch has completely dissolved. Stir in the peaches. Bring to a boil over high heat; cook for 2 minutes, stirring constantly. Remove from the heat; stir in the vanilla. Cover to keep warm and allow the flavors to blend.
In a small bowl, beat the yogurt and cream cheese with an electric mixer on medium until well blended.
To serve, spoon ½ cup peach mixture into each 4 bowls. Top each serving with ¼ cup of yogurt mixture. Sprinkle each with ¼ cup granola and cinnamon.
Calories: 264 Cholesterol: 2mg
Total Fat: 2.0g
(Saturated:0.5g, Polyunsaturated: 1.5g, Monosaturated: 0.5)
Sodium: 180mg Carbohydrate: 54gFiber: 4g Protein: 8g
(serves 12: 1 dumpling per person)
2 cups all-purpose flour
½ cup sugar
½ teaspoon baking powder
1/8 teaspoon salt
¼ cup of light stick margarine
½ cup warm water (more made be needed)
Flour for rolling out dough
Vegetable oil spray
1-1/2 cups light apple pie filling
2 tablespoons fat free milk
2 tablespoons sugar
In a medium bowl, stir together the flour, sugar, baking powder and salt. Using a pastry blender, a fork, or two knives, cut the margarine into the flour until the mixture looks crumbly.
Add the warm water; stir the mixture with a spoon until the dough starts to hold together. Sprinkle a little over a flat surface. Shape the dough into a ball with your hands; knead the dough on the flat surface for 1 minute, or until slightly elastic. Add small amounts of flour if the dough is sticky, or add warm water if the dough is dry. Cover the dough with a damp cloth; let rest for about 15 minutes at room temperature.
Preheat the oven at 400F degrees. Lightly spray a baking sheet with vegetable oil spray.
Lightly flour a flat surface. Roll the dough into a 12x9-inch rectangle (about 1/8-inch thick). Cut the dough into twelve 3-inch squares.
Spoon 1 tablespoon apple pie filling onto the center of a dough square. Dip a pastry brush into a small amount of water, and then moisten the edges of the square. Fold the square in half to form a triangle (opposite corners together). Repeat with the remaining filling and dough. Cut two short slits in the top of each dumpling to let the heat escape. Brush the top of each dumpling with milk; sprinkle lightly with sugar.
Bake for 20 to 30 minutes, or until the dumplings are golden brown. Cool for at least 10 minutes before eating.
Calories: 132 Sodium: 75g
Total Fat: 1.5g
(Saturated: 0.5g, Polyunsaturated 0.5g, Monosaturated: 0.5g)
Cholesterol: 0mg Carbohydrate: 27gFiber 1g Protein: 2g
Upside Down Shepherd’s Pie
(serves 4: 1-1/2 cups per serving)
1-1/2 pounds of potatoes, cut into cubes
Vegetable Oil Spray
1 pound lean ground beef
1 cup chopped onion
½ cup water
2 teaspoons no sodium bouillon granules
1 teaspoon of Chili powder
¼ teaspoon of Cayenne (optional)
½ cup of fat free evaporated milk
¼ teaspoon of garlic powder
¾ cup shredded reduced fat sharp cheddar cheese
Set a steamer basket in a small amount of simmering water in a medium saucepan. Put the potatoes in the basket. Cook covered for about 10 minutes or until tender. Drain well. Return the potatoes to the empty pan.
Meanwhile, in a large non stick skillet over high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the beef for about 3 mins. or until no longer pink, stirring constantly. Pour into a colander and rinse under hot water to remove excess fat. Drain well. Wipe the skillet with paper towels.
Reduce the heat to medium. Cook the onion for 3 to 4 minutes or until translucent, stirring occasionally. Increase heat to medium-high. Add the water, bouillon, chili powder, cayenne, and ground beef. Cook for about 5 minutes or until most of the liquid has evaporated.
Using an electric mixer, beat the potatoes on low for a 1 minute. Add the milk, garlic powder. Beat until smooth. Spread in a 12x8x2 inch baking dish. Spoon the meat mixture over the potatoes; top with the cheese. Cover with aluminum foil; let stand for 5 minutes to allow cheese to slightly melt.
Calories: 351 Cholesterol: 65mg Sodium: 280mg Carbs: 40g
Fiber: 5g Protein: 34g
Total Fat: 8g(Saturated: 4g, Polyunsaturated: 1.5g, Monounsaturated: 2.5g)
Crispy Baked Chicken Strips with Spicy-Sweet Mustard Sauce
This recipe serves 4, 3 strips of chicken and 2 Tablespoons sauce per serving
Vegetable oil spray
2 tablespoons all-purpose flour or wheat flour
2 teaspoons lemon pepper
1 pound chicken breast tenders, all visible fat should be removed
Egg substitute equivalent to 1 egg, or use 1 large egg
½ cup crumbled cornflake cereal (appx. 1-1/4 c. flakes)
½ c soft light whole-wheat bread crumbs or ¼ c. plain dry bread crumbs
Spicy Sweet Mustard Sauce
¼ c all-purpose flour
2 tablespoons dry mustard
3 tablespoons honey
2 tablespoons water
1 tablespoon white wine vinegar
½ teaspoon paprika
Preheat the oven to 350F. Lightly spray a baking sheet with vegetable oil spray. In a large airtight plastics bag, combine the flour and lemon pepper. Add the chicken and shake to coat. Add the egg substitute and shake gently to coat.
In a shallow bowl, stir together the cornflake crumbs and bread crumbs. Add the chicken, turning gently to coat. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray.
Bake for 30 minutes, or until the chicken is no longer pink in the center and the outside coating is crispy.
Meanwhile, in a small bowl, whisk together all the sauce ingredients. Serve the chicken strips with the sauce on the side or spooned on top.
Calories: 293 Cholesterol: 66mg
Total Fat: 3.5g Sodium: 228mg
Saturated: 0.5g Carbohydrate: 34g
Polyunsaturated: 0.5g Monosaturated: 0.5gFiber: 2g Protein: 32g