LiveWell Recipe of the Week
Healthy Beef Stroganoff
- 1 lb lean beef (top round)
- 2 tsp vegetable oil
- ¾ Tbsp onion, finely chopped
- 1 lb mushrooms, sliced
- ¼ tsp salt
- black pepper to taste
- ¼ tsp nutmeg
- ½ tsp dried basil
- ¼ cup white wine
- 1 cup plain yogurt, low-fat
- 6 cups cooked macaroni, cooked in unsalted water
1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet. Sauté onion for 2 minutes.
2. Add beef and sauté for additional 5 minutes. Turn to brown evenly.
Remove from pan and keep hot.
3. Add remaining oil to pan; sauté mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add wine and yogurt; gently stir in. Heat, but do not boil.
6. Serve with macaroni.
Note: If thickening is desired, use 2 teaspoons cornstarch; calories are the same as flour, but cornstarch has double thickening power. These calories are not figured into the nutrients per serving.
For a different twist serve on a bed of brown rice or use whole wheat pasta noodles in your favorite shape.
Servings: 5, Calories per serving: 499
From the department of Health and Human Services, A Healthier You http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/recipes.html
Zucchini, Black Bean, and Rice Skillet
- 1 tablespoon Canola Oil
- 1-1/2 cups quartered lengthwise, sliced zucchini
- 1/2 cup diced green bell pepper
- 1 can (15 oz each)Whole Black Beans, drained, rinsed
- 1 can (14.5 oz each) Diced Tomatoes with Garlic, undrained
- 3/4 cup water
- 1 cup instant white rice, uncooked
- 1/2 cup shredded Cheddar and Monterey Jack cheese blend
- Heat oil in large skillet over medium heat. Add zucchini and bell pepper; cook 5 minutes, stirring occasionally. Add beans, undrained tomatoes and water. Increase heat and bring to a boil.
- Add rice; stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed. Sprinkle with cheese.
- For a fun kick add fresh salsa on top and serve
Grilled Veggie Flatbread PizzasIngredient List 1 medium eggplant sliced lengthwise 2 zucchini or yellow squash, sliced lengthwise ¼ cup extra virgin olive oil Salt and ground black pepper 6 pieces of whole wheat Tandoori Naan 1 ¼ cup marinara sauce 1 cup shredded part-skim mozzarella cheese 1 package of crumbled goat cheese Directions Grill squash, zucchini, and eggplant with a little bit of olive oil. Roughly chop vegetables once cool. Reduce grill temperature. Brush naan with olive oil. Spoon marinara sauce evenly over naan. Spread veggies, mozzarella and goat cheese evenly over naan. Place naan on grill and cook until cheese melts and naan is crisp. If a grill is not available veggies can be sautéed in skillet and pizzas bakes in oven. Add your own favorite veggies to customize this easy healthy dinner to your liking.
Quinoa Stuffed Sweet PotatoesIngredients: 4 Sweet potatoes 1 cup quinoa 2 cups vegetable broth 1 tbsp. butter replacement
1 tbsp. olive oil 1 small onion 2 cups kale 1/2 cup toasted slivered almonds 1/4 cup cranberries salt and pepper Directions: Bake sweet potatoes in 350 degree for one hour or until fork tender. While potatoes are baking prepare stuffing. Cook quinoa in vegetable broth. Saute onion with butter, oil, and salt until tender. Add the kale, almonds, and cranberries, and cook until kale is tender. Add the quinoa to the ingredients in the saute pan and mix. Once the potatoes are cooked half the potato and scoop out a small portion of the potato. Place the quinoa mixture into the potato halves. Enjoy!
Black Bean and Quinoa BurgersIngredients: 1 15oz can of black beans (drained and rinsed) ¼ cup of quinoa ½ cup of water ½ cup of bread crumbs ¼ cup of minced yellow bell pepper 2 tablespoons minced onion 1 large garlic clove minced 1 ½ teaspoon ground cumin ½ teaspoon salt 1 teaspoon hot pepper sauce 1 egg 3 tablespoons olive oil Directions: 1.) Bring quinoa and water to a boil in saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed (about 15-20 minutes). 2.) Roughly mash the black beans with a fork into a paste like mixture. 3.) Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into black bean mixture using your hands. 4.) Form the black beans into five patties 5.) Heat olive in a large skillet. 6.) Cook patties until heated through (about three minutes per side) 7.) Serve the burgers on whole wheat buns with fresh summer toppings such as avocados, salsa, and other garden veggies.
Fish Tacos with Chipotle Cream
IngredientsFish: 2 tablespoons olive oil 2 tablespoons freshly squeezed lime juice 1/4 teaspoon salt Freshly ground black pepper 1 pound white flaky fish fillet, like tilapia or halibut Chipotle cream: 1/2 cup plain nonfat yogurt 2 tablespoons mayonnaise 2 teaspoons chipotle pepper, in adobo sauce 8 (6-inch) corn tortillas 1 1/2 cups shredded green cabbage or lettuce 1/2 cup corn kernels (thawed if frozen) 1/4 cup fresh cilantro leaves Lime wedges
Directions:In a small bowl, whisk together the oil, lime juice, salt and pepper. Pour over the fish fillets and let marinate for 20 minutes. Put the yogurt into a strainer lined with a paper towel and place over a bowl to drain and thicken for 20 minutes.Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked through, about 3 minutes per side. Set the fish aside on a plate for 5 minutes.In a small bowl combine the thickened yogurt, mayonnaise, and chipotle pepper.Heat the tortillas on the grill or grill pan for 30 seconds on each side. Flake the fish with a fork. Top each tortilla with 1 tablespoon of the chipotle cream. Top with fish, cabbage, corn and cilantro and serve with lime wedges.
Chicken Pozole SoupServes 6; from recipe finder
|1||chicken (whole, skinned, cut in pieces)|
|1/2||cup onion (chopped)|
|1⁄4||cup chili powder|
|8||oz tomato sauce (canned)|
|1⁄2||tsp oregano (dried)|
|2||cans hominy (15 ounce, rinsed and drained)|
|3||cups iceberg lettuce (shredded)|
In a large pot combine water and whole chicken cut into pieces and simmer on medium heat for 1 hour. Add chopped onion, pepper, chilli powder, tomato sauce, and oregano. Continue to simmer until chicken is cooked through. Remove the chicken from the pot and debone. Once chicken has been deboned place it back in the pot and add the hominy. Simmer for 45 more minutes.
Serve with iceberg lettuce and lime wedges. Use your choice of fun toppings for garnish!
Fun Topping Ideas: avocado, fresh radishes, cilantro, tortilla strips
Arroz con Pollo (Chicken with Rice)
Serves 6; from Recipe Finder
- 2 tbsp. vegetable oil
- 1 whole chicken (cut up, skin removed)
- 1 green pepper (chopped)
- 1 onion (chopped)
- 3 garlic cloves (minced)
- 2 tomatoes (chopped)
- 2 1/4 cups chicken broth
- 1 bay leaf
- 1 cup rice (uncooked)
- 1 cup peas
- pepper (to taste)
- salt (to taste)
In large skillet heat oil and brown chicken on both sides. Add green pepper, onion, and garlic and sauté for about five minutes. Add tomato, chicken, broth, and salt and pepper. Cover and allow to cook on medium heat for 20 minutes. Add rice and recover. Allow to simmer for an additional 20-30 minutes or until liquid is absorbed and chicken is tender. Add peas and cook until hot. Eat and Enjoy!