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Healthy You Recipes
Cooking with Herbs: RecipesTo add lots of great, natural flavor without adding unwanted sodium, try using fresh herbs. These recipes will get you started in your battle to shake the salt habit.Lemon and Rosemary MarinadeGreat for fish or chicken!3 large lemons 1/2 cup fresh rosemary (3 tablespoons dried) 1/4 cup olive or salad oil 6 cloves garlic, minced Directions: Cut lemons in half and squeeze the juice into a nonreactive bowl or resealable plastic bag. Add the lemon halves and other ingredients. Mix well. Marinate chicken or fish (1-2 pounds) in this mixture for at least 4 hours, turning occasionally. Vegetable MedleyServes 41 tablespoon margarine 2 medium yellow summer squash, sliced 1 medium zucchini, sliced 1 medium yellow onion, diced 3 medium fresh tomatoes, diced 1/2 cup frozen corn 1 clove garlic, minced 1/2 teaspoon basil 1/4 teaspoon freshly ground black pepper Directions: In large pan over medium heat, melt margarine. Add squash, zucchini and onion. Sauté 3 to 4 minutes. Add tomatoes, corn, garlic and seasonings and cook another 2 to 3 minutes. Serve immediately. Nutritional information : Calories: 92; Protein: 4gm; Carbohydrates: 15gm; Total Fat: 3gm; Saturated Fat: 1gm; Polyunsaturated Fat: 1gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 15mg; Potassium: 642mg; Calcium: 45mg Chicken CacciatoreServes 66 split chicken breasts, skinned, all visible fat removed 2 tablespoons olive oil 1 clove garlic, minced 1 medium onion, chopped 2 tablespoons chopped green bell pepper 4 fresh tomatoes, peeled and chopped 1/4 cup dry white table wine 1/4 teaspoon rosemary 1 bay leaf 1/4 teaspoon basil 1/8 teaspoon freshly ground black pepper Directions: Rinse chicken and pat dry. Set aside. Heat oil and garlic in large nonstick skillet over medium-high heat. Add chicken and brown. Remove chicken and set aside. Add onion and green pepper to skillet, and sauté until tender. Pour off fat. Return chicken to skillet. Add remaining ingredients. Cover and simmer over low heat 30 minutes, or until chicken is tender.Remove bay leaf before serving. Serving suggestion: May be served over rice. Nutritional information : Calories: 232; Protein: 31gm; Carbohydrates: 5gm; Total Fat: 9gm; Saturated Fat: 2gm; Polyunsaturated Fat: 4gm; Monounsaturated Fat: 2gm; Cholesterol: 75mg; Sodium: 77mg; Potassium: 486mg; Calcium: 30mg Sweet Potato CasseroleServes 64 medium sweet potatoes vegetable oil spray 1 tablespoon margarine 1/4 cup orange juice 2 tablespoons chopped walnuts 1/4 teaspoon nutmeg Directions: Cook whole sweet potatoes in boiling water 25 to 30 minutes or until tender. Meanwhile, preheat oven to 375° F.Lightly spray a 1-quart casserole dish with vegetable oil spray. Remove potatoes from heat and add to cold water until potatoes are cooled slightly. Peel and mash. Add remaining ingredients and mix thoroughly. Place in casserole dish and bake uncovered 25 minutes. Serve hot. Nutritional information : Calories: 116; Protein: 2gm; Carbohydrates: 20gm; Total Fat: 4gm; Saturated Fat: 1gm; Polyunsaturated Fat: 2gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 9mg; Potassium: 393mg; Calcium: 25mg Rice and Vegetable PilafServes 61 cup low-sodium chicken broth 1/2 cup long-grain rice 1 cup chopped fresh mushrooms 1 cup shredded carrots 1/2 cup chopped fresh parsley sprigs 1/4 cup sliced green onions, with tops 1/4 teaspoon freshly ground black pepper Directions: In a medium saucepan over high heat, bring chicken broth to a boil. Add rice and cover. Reduce heat and simmer 20 minutes. Remove from heat and let stand 5 minutes. Stir in remaining ingredients. Return to low heat and cook another 5 minutes. Fluff with a fork and serve immediately. Nutritional information : Calories: 70; Protein: 2gm; Carbohydrates: 15gm; Total Fat: 0gm; Saturated Fat: 0gm; Polyunsaturated Fat: 0gm; Monounsaturated Fat: 0gm; Cholesterol: 0mg; Sodium: 18mg; Potassium: 175mg; Calcium: 21mg
Chef’s Dressing
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