Since it is the new year and everyone seems to be trying to eat healthy, I thought we would try some healthy recipes.  I found this great website www.sparkpeople.com that seems to have some great tasting and healthy recipes.

Monday 1/11/10

Chef Meg’s Slow Cooker Provencal Chicken and Beans

Ingredients

24 oz boneless, skinless chicken breast
1 yellow bell pepper, diced
1 red bell pepper, diced
1 (16 oz) can cannellini beans, drained and rinsed
1 (14.5 oz ) can petite diced tomatoes with basil and oregano or any style of canned tomatoes
1 dash salt
1 dash black pepper
2 t dried basil
1 t dried thyme

Directions

Place all ingredients into a slow cooker, stir and cover with lid; cook on low heat for 7 hours. If you are running late, the mixture will hold for 8 hours, so don’t rush.
Makes 6 one cup servings.

Number of Servings: 6

Recipe submitted by SparkPeople user CHEF_MEG.

Tuesday 1/12/10

Scallops in white wine sauce with whole wheat linguine

Ingredients

Whole wheat linguini
12 large scallops
2 T olive oil
5 cloves garlic minced
1/2 c onion chopped
1 c white wine
1/2 c chopped tomatoes
1.4 c chopped fresh parsley

(optional-serve with freshly grated parmesan cheese)

Directions

Cook whole wheat linguine according to package directions. Meanwhile, sear scallops in medium- hot lightly oiled pan until slightly brown on each side. Remove from pan. Decrease heat to medium. Add olive oil to pan and sprinkle w/ freshly ground pepper. Add garlic & onion, sprinkle w/ salt, & saute for several minutes. Return scallops to pan, adding wine & tomatoes. Simmer until scallops are cooked thoroughly. Add parsley & salt & pepper to taste. Serve over whole wheat linguine (optional – serve with freshly grated parmesan cheese).

Number of Servings: 4

Recipe submitted by SparkPeople user CARLASKIS.

Wednesday  1/13/10

Black Skillet Beef with Greens & Red Potatoes

Ingredients

• 1 lb. top round beef
• 1 tablespoon paprika
• 1-1/2 teaspoon oregano
• 1/2 teaspoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/8 teaspoon red pepper
• 1/8 teaspoon dry mustard
• 8 red-skinned potatoes, halved
• 3 cups finely chopped onion
• 2 cups beef broth
• 2 large garlic cloves, minced
• 2 large carrots, peeled, cut into very thin 2-1/2-inch strips
• 2 bunches mustard greens, kale, or turnip greens, stems removed, (1/2 lb. each) coarsely torn
• as needed nonstick spray coating

Directions

1. Partially freeze beef. Thinly slice across the grain into long strips 1/8″ thick and 3″ wide.

2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.

3. Spray a large heavy skillet with nonstick spray coating. Preheat pan over high heat.

4. Add meat; cook, stirring for 5 minutes.

5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.

6. Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.

7. Serve in large serving bowl, with crusty bread for dunking.

Yield: 6 servings–Serving Size: 7 oz

Apple and Pork Stir-fry with Ginger

Ingredients

2 Tbsp. peach jam, preferably fruit sweetened
2 Tbsp. reduced sodium soy sauce
2 Tbsp. water
1/2 tsp. cornstarch
1 1/2 tsp. dark toasted sesame oil
1 Tbsp. finely minced fresh ginger root
1/2 pound (8 ounces) pork tenderloin, cut into thin strips
1 1/2 tsp. canola oil
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped yellow bell pepper
1 can (8 ounces) sliced water chestnuts, drained
2 firm apples, such as Fuji or Gala, cut into one-inch pieces
1/2 cup scallions, thinly sliced
Freshly ground black pepper, to taste

Directions

1. In small bowl, combine jam, soy sauce, water and cornstarch. Set aside.

2. In large non-stick skillet, heat sesame oil over medium high heat. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3-5 minutes.

3. Transfer pork and ginger to bowl with slotted spoon. Add canola oil to skillet. Stir-fry peppers, water chestnuts, and apples until peppers are crisp tender, about 3 minutes.

4. Add pork back to skillet along with scallions. Stir-fry 30 seconds. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper.

Makes 4 servings (2 oz cooked pork per serving.)

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.

Parmesan Tilapia Fish

Ingredients

1/4 cup Parmesan Cheese
2 Tbsp Promise Fat Free Margarine
1 Tbsp Hellmann’s Reduced Fat Mayo
11/2 Tsp Hellmann’s Reduced Fat Mayo
1 Tbsp Lemon Juice
1/8 Tsp Dried Basil
1/8 Tsp Black Pepper
1/8 Tsp Onion Powder
1/8 Tsp Celery Salt
1 Pound Tilapia Fish

Directions

Preheat Broiler. Grease broiling pan or line pan with aluminum foil. In a small bowl mix parmesan cheese, promise margarine mayonnaise and lemon juice. Season with basil, pepper, onion powder and celery salt. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets and cover them with the parmesan cheese mixture on the top side. Broil for 3 more minutes or until cheese melts and the fish flakes easily with a fork. Be careful not to over cook the fish. Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user GLENDAGLEND43.

Thursday 1/14/10

Apple and Pork Stir-fry with Ginger

Ingredients

2 Tbsp. peach jam, preferably fruit sweetened
2 Tbsp. reduced sodium soy sauce
2 Tbsp. water
1/2 tsp. cornstarch
1 1/2 tsp. dark toasted sesame oil
1 Tbsp. finely minced fresh ginger root
1/2 pound (8 ounces) pork tenderloin, cut into thin strips
1 1/2 tsp. canola oil
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped yellow bell pepper
1 can (8 ounces) sliced water chestnuts, drained
2 firm apples, such as Fuji or Gala, cut into one-inch pieces
1/2 cup scallions, thinly sliced
Freshly ground black pepper, to taste

Directions

1. In small bowl, combine jam, soy sauce, water and cornstarch. Set aside.

2. In large non-stick skillet, heat sesame oil over medium high heat. Add pork and ginger and stir-fry until pork is browned and just cooked through, about 3-5 minutes.

3. Transfer pork and ginger to bowl with slotted spoon. Add canola oil to skillet. Stir-fry peppers, water chestnuts, and apples until peppers are crisp tender, about 3 minutes.

4. Add pork back to skillet along with scallions. Stir-fry 30 seconds. Add jam mixture. Continue to stir-fry 30 seconds to one minute, or until sauce thickens. Season to taste with black pepper.

Makes 4 servings (2 oz cooked pork per serving.)

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.

Friday 1/15/10

Parmesan Tilapia Fish

Ingredients

1/4 cup Parmesan Cheese
2 Tbsp Promise Fat Free Margarine
1 Tbsp Hellmann’s Reduced Fat Mayo
11/2 Tsp Hellmann’s Reduced Fat Mayo
1 Tbsp Lemon Juice
1/8 Tsp Dried Basil
1/8 Tsp Black Pepper
1/8 Tsp Onion Powder
1/8 Tsp Celery Salt
1 Pound Tilapia Fish

Directions

Preheat Broiler. Grease broiling pan or line pan with aluminum foil. In a small bowl mix parmesan cheese, promise margarine mayonnaise and lemon juice. Season with basil, pepper, onion powder and celery salt. Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Broil for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets and cover them with the parmesan cheese mixture on the top side. Broil for 3 more minutes or until cheese melts and the fish flakes easily with a fork. Be careful not to over cook the fish. Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user GLENDAGLEND43