Nutrition Information

Healthy Recipes

 


 

Southwest Skillet

- 2tbl sliced almonds
- 1 yellow pepper, thin strips
-1 jalapeno, seeded and chopped
-1 tbl olive oil
-4 medium tomatoes. chopped
-1 1/2 tsp chili powder
-1/4 tsp salt
-4 eggs
- 1 med avocado, sliced
- Fresh chili peppers, sliced
- 1/2 tsp ground cumin

Spread almonds in large skillet. Cook, stirring occasionally, over medium heat for 4-5 min. or until lightly browned. Remove from heat and set aside. In the same skillet cook pepper and jalapeno in hot oil about 2 min. Stir in tomatoes, chili powder, cumin and salt. Bring to boil, reduce heat and simmer, covered for 5 min.

Break 1 egg into measuring cup. Carefully slide egg into simmering mixture. REpeat with all eggs. Sprinkle with salt and pepper. Cover and simmer over low heat for 3-5 minutes.

Serve on plate with toasted almonds sprinkled on top and avocado and chilis on side. Makes 4 servings

Per serving:
Calories: 166
Total fat: 11g, saturated fat: 2g
CArbohydrate: 10g
Protein: 9g

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Triple Decker Tortilla

- Cooking spray
- 1 cup pinto beans (presoaked and cooked)
- 1 cup salsa
- 4 6-inch corn tortillas
- 1/2 cup corn kernals
- 1/2 cup shredded lettuce

Lightly coat 9-inch pie plate with cooking spray. Set aside.

Lightly mash beans in a bowl. Cook beans in pan over med heat for 2-3 min.

Spoon 1/4 cup salsa into pie plate. Top with 1 tortilla. Layer half of mashed beans, 1 tortilla, corn, 1/4 cup salsa, 1 tortilla, remaining beans, remaining tortilla and remaining salsa.

Cover with foil and bake 12 min. Uncover and bake 3 minutes more.

Serve topped with shredded lettuce. 4 servings.

Per serving:
Calories: 200
Total Fat: 5g Saturated fat: 0g
Carbohydrate: 38g
Protein: 10g

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Broiled Halibut on Greens
by Rich Tweten

-4 teaspoons of white wine vinegar
-1 clove of garlic, minced
-1 green onion, chopped
-1/2 teaspoon of salt
-1/4 teaspoon of pepper
-1/2 teaspoon of olive oil
-1 cup of diced tomatoes
-2 tablespoons of diced sweet green pepper
-2 tablespoons of chopped fresh parsley
-2 tablespoons of chopped fresh coriander
-1 pound of halibut fillets
-4 cups of chopped lettuce

In a bowl, whisk together vinegar, garlic, onion, salt and pepper; add in olive oil. Add tomatoes, green pepper, parsley and coriander; set aside.

Arrange fish on a greased baking sheet; brush lightly with vegetable oil. Broil for about 5 minutes or until fish flakes easily when tested with a fork. Arrange on lettuce-lined plates; spoon vinaigrette over the top.

Portion out the finished product into just the right sized meals for you!

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