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Healthy Recipes with Big Flavor

Maintaining a healthy lifestyle includes a variety of commitments, from exercising to eating right. However, serving up healthy meals doesn’t have to be boring.

Taco-Stuffed Spaghetti Squash

Prep time: 30 minutes
Cook time: 50 minutes

Servings: 4

INGREDIENTS

  • 2          spaghetti squash (2 pounds each)
  • 6          tablespoons extra-virgin olive oil, divided
  • 1          teaspoon salt, plus additional to taste, divided
  • pepper, to taste
  • 1          pound ground chicken
  • 1          cup diced red onion, divided
  • 3          cloves garlic, minced
  • 1          can (14 ounces) diced tomatoes
  • 1          teaspoon cumin
  • 2          teaspoons chili powder
  • 1          can Black Ripe Sliced Olives
  • 1          lime, juice only
  • 1          cup Monterey Jack cheese
  • 1          avocado, diced
  • 1          large tomato, diced
  • 1          jalapeno, minced
  • 1/2       cup Lindsay Black Ripe Medium Olives
  • 1          lime, wedged


directions:

  1. Heat oven to 400° F.
  2. In microwave, cook one whole squash 3 minutes. Repeat with second squash. Cut each in half and scrape out seeds. Drizzle 1 teaspoon oil over each half and rub around until insides are coated. Sprinkle each with salt and pepper, to taste; place on parchment-lined baking sheet center down to lay flat. Bake 50 minutes.
  3. Heat large saute pan over medium-high heat. Put 2 teaspoons oil in pan then chicken, 3/4 cup onion and garlic. Cook until chicken is cooked through.
  4. Add tomatoes, cumin, chili powder and remaining salt; stir to combine. Bring mixture to boil and cook, uncovered, 15 minutes to reduce liquid, stirring occasionally.
  5. Remove from heat. Stir in sliced olives and lime juice.
  6. When squash is cooked, scrape insides with fork to release from edge then create nest. Put 1/4 of chicken mixture and 1/4 cup cheese in each squash half.
  7. Bake 5 minutes, or until cheese is melted. Top with avocado, diced tomatoes, remaining onions, jalapeno, whole olives and lime wedges.



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Mediterranean Chicken and Grain Bowl

Servings: 6

INGREDIENTS 

    8          ounces farro or brown rice

    6          cups spinach, stems removed

    1 1/2    cups diced seedless cucumbers

    1 1/2    diced tomatoes

    6          thin slices red onion   

    3          cups cauliflower florets

    3/4       cup balsamic vinaigrette

    3          cups cooked skinless chicken breast

    6          tablespoons fat-free or low-fat crumbled feta cheese

    3          tablespoons kalamata olives

DIRECTIONS: 

1.    Cook farro according to package instructions.

2.    On serving plate, place 1/2 cup farro. Around farro, arrange 1 cup spinach; 1/4 cup cucumber; 1/4 cup tomatoes; 1 slice red onion, separated into rings; and 1/2 cup cauliflower.

3.    Drizzle balsamic vinaigrette over salad. Top with 1/2 cup chicken and garnish with 1 tablespoon feta cheese and 1 1/2 teaspoons olives. Repeat with additional servings. 

Curry-Spiced Tofu with Asian Vegetables

Servings: 4

INGREDIENTS: 
    12        ounces light, extra-firm tofu, drained and patted dry, cut into four slices

    1          tablespoon, plus 1 1/2 teaspoons, curry powder, divided

    12        ounces packaged fresh stir-fry vegetables

    1          tablespoon water

    2          teaspoons canola oil

    1          teaspoon toasted sesame oil

    1          large onion, cut into 3/4-inch wedges

    4          large garlic cloves, minced

    1/4       cup light coconut milk

    1/4-1/2             teaspoon chili garlic sauce

DIRECTIONS:


1.    Put tofu on large plate. Sprinkle tofu on both sides with 1 tablespoon curry powder.

2.    In large microwaveable bowl, microwave vegetables and water on high 2-3 minutes, or until vegetables are almost tender-crisp. Pour off remaining water.

3.    In large nonstick skillet, heat canola oil over medium-high heat, swirling to coat bottom. Cook tofu in single layer 3-4 minutes on each side, or until browned. Transfer to separate large plate. Cover loosely to keep warm.

4.    In same skillet, heat sesame oil over medium-high heat, swirling to coat bottom. Cook onion 1 minute, stirring frequently.

5.    Stir in vegetables and garlic. Cook 1-2 minutes, or until vegetables are tender-crisp, stirring constantly.

6.    Stir in coconut milk, chili garlic sauce and remaining curry powder. Bring to boil over medium-high heat. Spoon vegetable mixture over tofu.


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