Tag Archives: healthy

RECIPE: Easy Sweet & Sour Shrimp with Rice

Came across a wonderful article in Food Network magazine about easy ways to stir fry. You pick your protein, sauce, and any veggies you want to add in. The possibilities are endless. Talk about takeout makeover! I had some steam fresh brown rice and shrimp at home and this recipe was perfect to create the at home version for shrimp fried rice. Most of the sauces ask for specific ingredients sauce as rice wine vinegar and hosin sauce which you can get at any food store in the ethnic section.

For the sweet and sour sauce:

Mix 3/4 cup of chicken broth

2 teapsoons constarch

1/4 cup ketchup

2 tablespoon of hosin sauce- comparable to a BBQ sauce.

2 teaspoons of soy sauce ( I used low sodium)

3 tablespoon rice vinegar

1/4 cup sugar

1/2 teaspoon of salt.

TIP- For an extra sweeter taste, you use a brown sugar vs. regular sugar.

Directions:

1. Mix the above ingredients in a bowl. Set aside.

2. With olive oil, cook protein in a pan. Add vegetables and rice or noodles. Cover for about 5 minutes.

3. Pour sauce in pan. Cook for about 5 more minutes.

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“Shake & Bake” Buffalo Chicken Tenders

Ill never forget the first time my mom brought home a box of the Shake and Bake from the grocery store. For some reason I thought it was the coolest thing ever! However I didn’t find it cool when my sister got to shake the chicken over me. Obviously I threw a temper tantrum. Anyways I wanted to recreate the same idea except less sodium, additives and fresher ingredients.

I am in LOVE with using corn flakes instead of bread crumbs for baked chicken breasts or tenders. They still provide a crunchy flavor to plain skinless chicken breasts just like bread crumbs. Its a healthier alternative to country fried chicken!

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What you need:

 Chicken breasts
1/2 c. panko bread crumbs
1/2 c. crushed corn flakes or Chex
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. paprika
2 egg whites
1/2 tsp. pepper
3 tablespoon of hot sauce
Directions:
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1. Just like when making chicken cutlets, I still used an egg mixture so the cornflakes would stick. But i added in hot sauce to the egg whites to give it a little kick! Definitely pairs well with a buttermilk ranch dressing on the side! I  soaked them in the mixture for 5 minutes before coating them.
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2. In a zip lock bag combine corn flakes, panko bread crumbs, onion powder, paprika, and salt pepper. Shake the chicken, if some chicken is not fully coated presh cornflake mixture onto chicken.
3. Cook at 400 degrees for 30 minutes or until center of chicken is no longer pink!
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RECIPE: Maple Baked Apples

I love fall. Everything about this season makes me smile – the fall foliage, the smells of pumpkin and apples, campfires, my birthday. The food during the fall season gives a cozy warm feeling. This tasty treat is perfect for the fall. Healthy, Vegetarian and only 150 calories per serving. Serve this a la mode or just with a cup of tea!

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What you need:

4 medium apples, sliced in half, and core taken out

1/4 cup of raisins and dried cranberries

1 tablespoon of maple syrup ( I used light)

1 tablespoon of unsalted butter, softened

1 teaspoon of cinnamon

Directions:

1. Preheat oven to 350F.  Cut apples in half. Scoop out any filling to create a whole for the mixture to go.

2. Combine raisins, cranberries, butter, syrup and Cinnamon in a bowl .

3. Spoon about 1 tablespoon of mixture into apples. Cover with foil and bake for 30 minutes or until apples are soft.

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RECIPES: Bow Tie Pasta Salad

This salad is refreshing, healthy, and simple to make with just four ingredients. Its wonderful to serve with grilled chicken which is what I do or just alone as a side dish if you are a vegetarian. You can serve this warm or cold, whichever you please. I find this colorful salad kid friendly too. Not a fan of feta, simply just use goat cheese or cubed cheese of your choice.

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What you need:

2 cups of bow tie pasta

4 teaspoon of olive oil

1 teaspoon of minced garlic

1 cup of tomato, chopped

salt & pepper

1 cup of feta cheese

1/2 cup chopped basil

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Directions:

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1. In a saucepan over medium heat, combine oil, garlic and tomatoes. Cook tomatoes for about 3 minutes until the juices start to be released. Season with salt and pepper. While this is cooking boil your water and cook pasta accordingly to box directions.

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2. Combine pasta and tomatoes. Mix well.

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2. Add in cheese and basil. Toss. Sprinkle on some Parmesan cheese for a little extra flavor. Serve hot or cold!

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RECIPES: Shrimp Tacos

Have frozen shrimp in the freezer not sure what to do with it? I saw this recipe while watching The Chew. This creamy cabbage slaw pairs so well with sauteed shrimp to make shrimp tacos. Cheap, easy to make, healthy…what more could you want!?!

Instead of using mayo to keep it a tad bit healthier, I used low fat sour cream with the greek yogurt. Still provided the same creamy flavor.

Here is the recipe for the creamy chiptole slaw .

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 For the shrimp , I just sauteed the shrimp in a pan with a dash of sugar, a dash of salt and 1/2 tablespoon on chili powder with some olive oil. Already cooked frozen shrimp cooks fast so you only need to keep it in the pan for a 2 minutes.

I layered on the slaw mix, then the shrimp , chopped tomato’s and cheese. Whats great about tacos you can personalize and put whatever you want on them!

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RECIPES: Taco Stuffed Zucchini “Boats”

A fun way to incorporate a vegetable into a meal. Simple to make and great for kids who are picky eaters when it comes to veggies.  Definitely a new spin on tacos!  I cant wait to experiment and see what other creations can be done with zucchini boats!

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What you need:

4 medium (32 ounces) zucchinis, cut in half lengthwise
1/2 cup mild salsa
1 lb 93% lean ground turkey
1 tsp garlic powder
1 tsp cumin
1 tsp kosher salt, or to taste
1/2 small onion, minced
1/2 cup reduced fat Mexican blend shredded cheese

Directions:

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1.  Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.  Drop zucchini halves in boiling water and cook 1 minute. Remove from water.

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2. In a pan combine onion, minced garlic, ground turkey, salt, pepper and cumin.  Cook until turkey is brown.

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3. Fill the boats with salsa. I used mild.

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4. Place meat into each boat on top of salsa. Then sprinkle with cheese. Cover with tin foil and cook at 350 for 35 minutes.

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Cauliflower Au Gratin

Guess you could say that I am on a cauliflower kick but how could you not when only 1/2 cup of cooked cauliflower is only 14 calories! Here is my spin on a favorite dish , potatoes au gratin! I kid you not that it tastes just as well! I think most people don’t prefere cauliflower because of the bland taste but I am positive with this recipe It could change your mind! The buffalo Cauliflower was a big hit and this one is right up there!

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What you need:

1 (3-pound) head cauliflower, cut into large florets
Pepper to season
4 tablespoons (1/2 stick) unsalted butter, divided
3 tablespoons all-purpose flour
2 cups hot milk
3/4 cup freshly grated white cheddar cheese
1/2 cup freshly grated Parmesan
1/4 cup fresh panko bread crumbs
Directions:
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1.  Over medium heat melt butter, combine flour to create a paste. This will thicken the cheese sauce you will make.
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2. Slowly add in milk. Once it starts to bubble add in grated white cheddar cheese. Stir and mix well.
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3. Add in Parmesan cheese. Mix well.
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4. Pour cheese sauce over cooked cauliflower. Then sprinkle on bread crumbs for the crunchy topping! Add butter on top to melt overtop to brown the breadcrumbs! Cook at 450 for about 20 minutes or until cheese is golden brown and melted.
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Mini BBQ Cheddar Meatloaves

On a diet and looking for a way to incorporate portion control. Muffin Tins are an easy way to do so! This recipe is family friendly and perfect for all ages. Easy to make and even easier to have as leftovers. Made too much, just freeze them and reheat. Serve with mashed potatoes and veggies on the side.To cut the calories I used ground turkey instead of ground beef.

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I got this recipe idea from Kraft Foods. What great about this recipe you can customize them for whichever picky eater you have in the family. Click this link for ideas on spices and cheeses you can use for fun creations.

What you need:

1 package of ground turkey

1 egg

1/3 cup BBQ sauce

1/2 cup cheddar cheese

2 tablespoons of bread crumbs

Directions:

1. Combine the above ingredients. Mix well. Place a scoop into each greased muffin tin. Press on top and flatten each ( they do rise). Brush on some extra BBQ sauce.

2. Bake at 40 minutes at 350. Let cool for 5 minutes.

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Roasted Corn & Red Pepper Salad

Easy, low calorie, simple ingredient recipe! Need a way to use left over corn on the cob! This salad is perfect atop chicken or even as a side dish with your meal. My mom made this for a BBQ that she hosted at the shore and brought home some of the leftovers! Even a day old this recipe still was filled with flavor!

Here is the recipe for this delicious salad!

corn-salad-with-red-pepper-and-dill

What you need:

6 ears corn, husked
2 large red bell peppers, seeded, sliced into small strips
1 red onion, thinly sliced
1/4 cup chopped Italian parsley, or cilantro
1/3 cup rice vinegar
1/2 cup olive oil
1/4 tsp ground cumin
1/2 tsp sugar
salt and fresh ground black pepper to taste

Directions:

Cook the corn in boiling salted water for 5 minutes. Drain, and when cool enough to handle, cut the kernels off the cob into a mixing bowl, with a sharp knife. Add the rest of the ingredients and mix thoroughly. Chill and toss again before serving. Taste and adjust seasoning to your tastes.

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Tuna Melt Wrap

Perfect of the summer! Low in calories! I used a sun dried tomato tortilla to give it more taste!

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What you need:

1 can of tuna

any type of lettuce

1/4 cup cherry tomatoes

1 tablespoon of red onion chopped

1 hard boiled egg

1 tablespoon of dijon mustard

1 teaspoon of low fat mayo

shredded cheese

salt and pepper

Directions:

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1. Combine tuna, cherry tomatoes, onions, hard boiled egg, mustard and mayo. Mix well!

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2. Place lettuce down the middle of the tortilla. Put as much or as little as your want.

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3. Spread tuna mixture on top of the lettuce. Do not put too much otherwise it will fall out when you try to roll the tortilla. Then sprinkle on some cheese! I used mozzarella. Honestly any shredded cheese will taste great!

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4.  Place in oven at 350 for about 10 minutes until cheese is melted. Then roll up and cut it in half!  Toasted Wraps are the best! Enjoy!

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