Healthy Recipes

Breakfast through dinner, these healthy recipes give you the most flavor for the least amount of calories, with tasty treats ranging from braised balsamic chicken to applesauce. And you don't have to give up your cookies and coffee treats, either!

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Dinner Done Right

Braised Balsamic Chicken

Recipe

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Ready In: 30 Minutes

Servings: 6

"Rich, slightly sweet Balsamic vinegar intensifies the flavors of tomato and herbs in this chicken saute."

Ingredients:

6 skinless, boneless chicken breast

halves

ground black pepper to taste

1 teaspoon garlic salt

2 tablespoons olive oil

1 onion, thinly sliced

1/2 cup balsamic vinegar

1 (14.5 ounce) can diced tomatoes

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon dried rosemary

1/2 teaspoon dried thyme

Directions:

  1. Season chicken breasts with ground black pepper and garlic salt. Heat olive oil in a medium skillet, and brown the onion and seasoned chicken breasts.

  2. Pour tomatoes and balsamic vinegar over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.

Lemony Steamed Fish

Recipe

Prep Time: 15 Minutes

Cook Time: 30 Minutes

Ready In: 45 Minutes

Servings: 6

"Mild flavored, flaky fish fillets. Any number of different types of fish will work, and you can increase the recipe easily. Try halibut, cod, salmon, red snapper, trout etc. Serve with a white and wild rice blend."

Ingredients:

6 (6 ounce) fillets halibut

3 teaspoons dried dill weed

3 teaspoons onion powder

1/4 teaspoon paprika

seasoning salt to taste

1 pinch lemon pepper

2 teaspoons dried parsley

1 pinch garlic powder

2 tablespoons lemon juice

Directions:

  1. Preheat oven to 375 degrees F (190 degrees C).

  2. Cut 6 foil squares, large enough for the size of each fillet.

  3. Center fillets on the foil squares and sprinkle each with dill weed, onion powder, paprika, seasoned salt, lemon pepper, parsley and garlic powder. Sprinkle lemon juice over each fillet. Fold foil over fillets to make a pocket. Pleat seams to securely enclose.

  4. Place packets on a baking sheet and bake in the preheat oven for 30 minutes.

Taco Salad

Recipe

Prep Time: 15 Minutes

Cook Time: 15 Minutes

Ready In: 30 Minutes

Servings: 6

"This is a great dish for pot-lucks. It's easy, and can be made in advance. Add dressing just before serving."

Ingredients:

1 pound lean ground beef

1 (1 ounce) package taco seasoning mix

1/2 (14.5 ounce) package nacho-flavor

tortilla chips

2 cups shredded Cheddar cheese

1/2 (15 ounce) can kidney beans, drained

1/2 cup ranch-style salad dressing

chopped tomato

chopped lettuce

chopped green onion

Directions:

  1. Place ground beef in a large, deep skillet. Cook over medium-high heat, stirring to crumble until well done; drain. Stir in taco seasoning mix. Set aside to cool.

  2. Place chips into a large bowl, and crush into bite-size pieces. Combine with seasoned meat, cheese, beans, tomatoes, lettuce, and green onions. Pour dressing over all, and toss to coat.

Broccoli Beef

Recipe

Prep Time: 15 Minutes

Cook Time: 45 Minutes

Ready In: 1 Hour

Servings: 4

"A wonderful dish to make at home and it tastes like take-out. Beef strips are quickly marinated and sauteed then with broccoli and mushrooms in a rich sauce."

Ingredients:

2 tablespoons low-sodium soy sauce

2 tablespoons fat-free Italian dressing

1 teaspoon cornstarch

1 tablespoon minced garlic

1 teaspoon ground ginger

3/4 pound round steak, cut into strips

6 cups water

5 cubes beef bouillon

4 ounces linguine pasta, uncooked

1/2 cup fat free beef broth

1 cup fresh mushrooms, sliced

1/2 cup sliced green onion

1 pound broccoli, separated into florets

Directions:

  1. In a shallow glass dish or bowl, stir together the soy sauce, Italian dressing, cornstarch, garlic and ginger. Place steak strips in the mixture to marinate for 15 minutes.

  2. While the beef is marinating, combine the bouillon cubes in water in a large saucepan. Bring to a boil, and add pasta. Cook for about 8 minutes, or until al dente. Drain.

  3. Heat a large skillet over medium-high heat. Remove beef from marinade with a slotted spoon, and place in the hot skillet. Discard marinade. Cook beef, stirring constantly for 2 to 3 minutes, or until mostly browned. Stir in the beef broth, mushrooms and green onions, reduce heat to medium-low, cover, and simmer for about 5 minutes. Remove lid, add broccoli, and cook until broccoli is bright green and tender but still crisp. Add drained linguine, toss, and serve.

Basil Chicken over Angel Hair

Recipe

Prep Time: 15 Minutes

Cook Time: 20 Minutes

Ready In: 35 Minutes

Servings: 4

"Cubed chicken breast is simmered in a peppery tomato-basil sauce and tossed with fine strands of angel hair pasta."

Ingredients:

1 (8 ounce) package angel hair pasta

2 teaspoons olive oil

1/2 cup finely chopped onion

1 clove garlic, chopped

2 1/2 cups chopped tomatoes

2 cups boneless chicken breast halves

cooked and cubed

1/4 cup chopped fresh basil

1/2 teaspoon salt

1/8 teaspoon hot pepper sauce

1/4 cup Parmesan cheese

Directions:

  1. In a large pot of salted boiling water, cook angel hair pasta until it is al dente, about 8 to 10 minutes. Drain, and set aside.

  2. In a large skillet, heat oil over medium-high heat. Saute the onions and garlic. Stir in the tomatoes, chicken, basil, salt and hot pepper sauce. Reduce heat to medium, and cover skillet. Simmer for about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft.

  3. Toss sauce with hot cooked angel hair pasta to coat. Serve with Parmesan cheese.

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When women eat a balanced diet of whole foods from fruits, veggies, good fats, and whole grains in the correct proportions, their bodies are generally receiving most of the nutrients, vitamins, minerals, proteins, and amino acids they need. However, nutritional deficiency can happen and so to supplement and make sure the body is getting all that it requires, Mind Heart Body suggests a number of daily supplements women should take, especially when starting a workout or weight loss program.

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