Recipes for better health

[ArjukanpoKarate]

Black Bean Burritos
8 Flour tortillas (6"diameter)
1 Jar (12oz) fat-free black bean dip
1 Cup shredded Monterey Jack cheese
1 Pkg (10oz) prewashed shredded lettuce
1 Jar (10oz) salsa


1. Preheat the oven to 400 F.

2. Wrap the tortillas in a paper towel, and microwave on high for 30 sec to soften.

3. Place 2 tablespoons of the bean dip, 2 tablespoons of the cheese, and a sprinkling of the lettuce in a linedown the center of each tortilla. Roll up, and place on a foil lined tray. Place 1 tablespoon of the salsa over each burrito.

4. Bake for 10 min. Serve with extra salsa on the side.

Makes 4 servings (2 tortillas per serving)

Per serving: 503 cal, 13 g fat, 25 mg chol, 9 g fiber, 1,551 mg sodium.

[ArjukanpoKarate]

Grilled Ahi Tuna Salad
It looks hard but it's not.

2 tbsp olive oil (marinade)
1/2 cup freshly squeezed orange juice
1 lemon, juice and zest
1 tsp cilantro, chopped
1/4 tsp fresh cracked black pepper (not a must you can use the already cracked and ground kind)
6 tbsp water
1/10 tsp saffron (4 threads)
1 small potato, peeled and diced
2 cloves garlic, peeled and crushed
2 tsp olive oil (aioli)
1 baguette, sliced lengthways in four and toasted
4 tbsp balsamic vinegar
2 4oz Ahi Tuna steaks
1/2 zucchini, sliced into long strips
1/2 head radicchio lettuce, sliced into 4 wedges
2 handfuls mixed leaf greens
1 small red onion, peeled and sliced
1 red bell pepper, cored, seeded, and julienned

Citrus Marinade:
Combine olive oil, orange juice, lemon zest and juice, cilantro and pepper in a mixing bowl and stir well. Add Ahi Tuna, zucchini slices and radicchio wedges to marinade and place in the refrigerator for 20-30 min.

Aioli:
Combine water, saffron, patatoes and garlic in a saucepan. Bring to boil. Reduce heat and cook for 10 min or until potatoes are cooked. Mash potatoes and whisk in extra virgin olive oil. Spread potato mixture evenly on toasted baguette.

Balsamic Syurp:
Add balsamic vinegar to a saucepan. Bring to a boil. Reduce heat andsimmer until sauce is thick.

Grilled Ahi Tuna and Vegetables:
Brush grill pan with olive oil. Grill marinated Ahi Tuna until golden brown on all sides ( approximately 10-15sec on each side). Grill zucchini and ridicchio for approximately 1 min.

To Serve:
Place a handful of mixed leaf greens on each plate. Surround lettuce with grilled zucchini, radicchio and aioli croutons. Top with grilled Ahi Tuna, sliced onions and red peppers. Drizzle olive oil and balsamic vinegar syrup over thesalad.

2 portions: Cal 279, pro 38.7g, carbs 30.7g, fat 12.1 g

[ArjukanpoKarate]

Quick and Easy Chicken Wraps
1 cup nonfat plain yogurt
1/2 teaspoon jarred minced garlic
1/2 cup loosely packed, roughly chopped herbs (cilantro or mint)
Salt and pepper to taste
3 cups diced, fully cooked chicken breast
4 large whole-wheat tortillas
3-5 pre washed lettuce slices (large enough to cover tortilla surface)

In a medium mixing bowl, combine yogurt, garlic and herbs. Stir until blended. Salt and pepper to taste. Add chicken breast and stir until well coated. Place lettuce slices and 1/4 of chicken mixture on a whole-wheat tortilla and wrap up. Repeat x 3.

per serving (1 wrap) Cal 246, Fat 4 g, Carbs 18.5 g, Pro 34 g, Fiber 10 g, Calcium 174 mg.

You can also add:

Mango, slice 1 mango and divide equally among all 4 warps. Adds Cal 33, Carbs 8 g, Fiber 1 g, Calcium 5 g.

Avocado, slice 1 Avocado and divide equally among all 4 warps. Adds Cal 76, Fat 5 g, Vit A,B,C and potassium.

[ArjukanpoKarate]

Chilled Spinach and Cucumber Soup
2 teaspoons margarine
2 cups peeled, seeded, and cubed cucumber
2 cups canned low-sodium chicken broth, undiluted
2 cups tightly packed torn fresh spinach
1 teaspoon chopped fresh dill
1/8 teaspoon salt
1/8 teaspoon coarsely ground pepper
Add a dash of ground nutmeg
3/4 cup nonfat sour cream, divided
1/2 cup plain nonfat yogurt


Melt margarinr in a med saucepan over med heat. Add cucumber; saute 10 min or until lightly browned. Add broth; bring to a boil. Cover, reduce heat, and simmer 2 min. Let cool slightly.

Place cucumber mixture in container of an electric blender or food processor; cover and process until smooth. Pour into a bowl; add 1/2 cup sour cream and yogurt, stirring with a wire whisk. Cover and chill.

To serve, ladle soup into individual bowls; top each with 1 tablespoon sour cream.

Per serving: 95 cal, 2.9g fat, protein 7.1 g, carb 9.7g, chol 1mg, sodium 212mg

[ArjukanpoKarate]

from The Jake and one of my top fav's to make

Here's one I just whipped up on the fly Arju wanted me to post here coz she was impressed with it. Tangun, Yeti, you boys should be impressed.

I have no name for this btw, call it Jake's POWAAAAA Protein Meal or some other gay name, I dunno... *shrug*

Half a tub of cottage cheese (approx. 250g)
One banana
Two teaspoons of honey
Some cinnamon

- Pour cottage cheese into a bowl,
- Chop up banana
- Pour honey on top
- Sprinkle some cinnamon on top
- Mix it up

Enjoy.

- The Jake

[ArjukanpoKarate]

Chicken Salad with Raspberries and Walnuts
Serves 4
Prep time 10 min
cook time 2-3 min

1/4 cup chopped walnuts
4 cooked skinless chicken breast halves, cut into 1-inch cubes
1 cup fresh raspberries or a combination of raspberries and blackberries
2 green onions, chopped
1 tablespoon raspberry white wine vinegar
1 tablespoon olive oil
2 teaspoons dijon mustard
Salt and Black pepper
4 boston lettuce leaves, rinsed well and patted dry
4 whole-wheat pita pockets, halved

Place walnuts in a small skillet and set pan over medum-high heat. cook 2-3 min, until nuts are golden brown, shaking the pan frequently. Set aside.
In a large bowl, combine chicken, raspberries, green onions and walnuts. Toss gently to combine.
In a small bowl, whisk together vinegar, oil and mustard. Add to chicken mixture and toss to coat. Season to taste with salt and pepper.
Stuff lettuce leaves into pita pockets. Spoon chicken salad into pita and serve.

Per serving (1 pita, 1 cup chicken salad, 1 lettuce leaf.)
410 cal, 13g fat, 39g carbs, 34g pro, 7g fiber, 43mg calcium, 3mg iron.

Hope you like it.

[ArjukanpoKarate]

Curried Chicken With Cabbage
Serves 4
Prep time: 20min. / Cook time: 16min.
Nutrient note: Almonds are a good source of healthy monounsaturated fat. The white meat of chicken is a high quality source of lean protein. Cabbage contains cancer fighting indoles, while apples contain hunger supressing pectin and are loaded with vitamins A, B, C, iron and potassium as well as cholesterol lowering soluble fibre.

6 teaspoons olive oil
1/2 cup chopped red onion
1/4 cup slivered almonds
2 cloves garlic, minced
1 pound skinless, boneless chicken breasts, cut into 2 inch pieces
2 teaspoons curry powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 cups redued sodium chicken broth
2 cups green cabbage, cut into 2 inch pieces
2 yellow delicious apples, cored and diced
1/4 cup chopped fresh cilantro
1 cup quinoa, cooked according to package directions

Heat olive oil in a large nonstick skillet over medium heat. Add onion, almonds and garlic and saute 2 min, until nuts are golden. Add chicken and saute 3 minutes, until golden brown on all sides.

Add curry, coriander, salt and pepper. Stir to coat. Add broth; bring to a boil. Add cabbage; reduce heat to medium-low and simmer 10min, until chicken is cooked through and liquid is reduced. Add apples and simmer 1min to heat through.

Remove from heat and stir in cilantro. Serve over quinoa.

Nutrion Score per serving (1 1/2 cups chicken mixture and 1/2 cup quinoa): 409 calories, 27% fat (12g; 2g saturated), 40% carbs (41g), 33% protein (34g), 7g fibre, 72 mg calcium, 2mg iron, 540mg sodium.

[ArjukanpoKarate]

from USAWrestler

Power Pancakes:

1 label directed serving of flavorless powdered protein
1 egg
1/2 cup fat free milk
1 cup all purpose flour

1: mix together all ingredients in a bowl and beat 20 strokes.
2: Put 4' diameter circle shaped servings in pan and cook until both sides are brown and middle is done.
3: Serve with low fat syrup or with honey(my preference).

Great with soy bacon or imitation eggs and sausage.

[ArjukanpoKarate]

A Quick Snack
1 cup Strawberry Banana yogurt

5 Strawberries

1 Banana


1. Cut up the fruit.

2. Mix in a bowl.


Enjoy!

P.S. If you want more Protein add some low fat cottage cheese to it. Very yummy.

[ArjukanpoKarate]

1 strip turkey bacon, chopped
2 tablespoons chopped green sweet pepper
1/8 teaspoon salt (optional)
1/8 teaspoon ground cumin
1/8 teaspoon crushed red pepper (optional)
2 large egg whites, slightly beaten, or 1/4 cup refrigerated egg product
2 tablespoons chopped tomato
3 - 4 dashes bottled hot pepper sauce (optional)
1 8-inch fat-free flour tortilla, warmed
DIRECTIONS

In a medium nonstick skillet cook bacon until crisp. Add green pepper, cumin, and salt and crushed red pepper, if desired. Cook for 3 minutes. Add egg whites or egg product; cook for 2 minutes. Stir in tomato and hot pepper sauce, if desired. Spoon onto tortilla and roll up. Makes 1 serving.



NUTRITIONAL INFORMATION

1 serving:Calories 185;Fat 3g(Saturated 1g);Cholesterol 10mg;Sodium 643mg;Carbohydrate 27g(Dietary Fiber 2g);(Protein 11g)