Please check back on our page for the healthy recipe of the week! Eating and cooking healthy can be very delicious and satisfying, and a good recipe always helps.  Feel free to add any recipes that you may wish to share.  Happy cooking!

WEEK 1:

The EatingWell Taco

(Sourced from: http://www.eatingwell.com/recipes/eatingwell_taco.html)

Ingredients     

Homemade Taco Shells

  • 12 6-inch corn tortillas
  • Canola oil cooking spray
  • 3/4 teaspoon chili powder, divided
  • 1/4 teaspoon salt, divided

Taco Meat

  • 8 ounces 93%-lean ground beef
  • 8 ounces 99%-lean ground turkey breast
  • 1/2 cup chopped onion
  • 1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground chipotle chile or 1 teaspoon chili powder
  • 1/2 teaspoon dried oregano

Toppings

  • 3 cups shredded romaine lettuce
  • 3/4 cup shredded reduced-fat Cheddar cheese
  • 3/4 cup diced tomatoes
  • 3/4 cup prepared salsa
  • 1/4 cup diced red onion

Preparation

  1. To prepare taco shells: Preheat oven to 375°F.
  2. Working with 6 tortillas at a time, wrap in a barely damp cloth or paper towel and microwave on High until steamed, about 30 seconds. Lay the tortillas on a clean work surface and coat both sides with cooking spray; sprinkle a little chili powder and salt on one side. Carefully drape each tortilla over two bars of the oven rack. Bake until crispy, 7 to 10 minutes. Repeat with the remaining 6 tortillas.
  3. To prepare taco meat: Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
  4. To assemble tacos: Fill each shell with a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon each cheese, tomato and salsa and 1 teaspoon onion.

Nutrition

Per serving: 252 calories; 5 g fat (1 g sat, 1 g mono); 38 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 24 g protein; 5 g fiber; 576 mg sodium; 254 mg potassium.

WEEK 2:

Pupusas Revueltas

(Sourced from: https://www.nhlbi.nih.gov/health/public/heart/other/sp_recip.pdf)

INGREDIENTS

1 pound ground chicken breast

1 tablespoon vegetable oil

½ small onion, finely diced 

1 clove garlic, minced

1 medium green pepper, seeded and minced

1 small tomato, finely chopped 

½ teaspoon salt

5 cups instant corn flour (masa harina)

6 cups water

½ pound low-fat mozzarella cheese, grated

PREPARATION

In a nonstick skillet over low heat, saute chicken in oil

1. until chicken turns white. Constantly stir the chicken to make sure it is evenly cooked.

2. Add onion, garlic, green pepper, tomato, and salt, and mix well. Cook until chicken mixture is cooked through (internal temperature, 165 °F). Remove the skillet from the stove. Put the mixture in a bowl and cool in the refrigerator.

3. While the chicken mixture is cooling, place the corn flour in a large mixing bowl and gradually stir in enough water to make a stiff tortilla-like dough. When the chicken mixture has cooled, mix in the cheese.

4. Divide the dough into 24 portions. With your hands, roll the dough into balls. Press a hole in each ball with your thumb. Put about a tablespoon of the chicken mixture into the hole in each ball.

6. Fold the dough over to completely enclose it. Press the ball out with your palms to form a disk.

7. In a very hot iron skillet, cook the pupusas on each side until golden brown.

Serve hot.

NUTRITION

Yield: 12 servings Serving size: 2 pupusas

Calories 290

Total Fat 7 g

Saturated Fat 3 g

Cholesterol 33 mg

Sodium 223 mg

Total Fiber 5 g

Protein 14 g

Carbohydrates 38 g

Potassium 272 mg

Low-fat ground chicken and cheese help reduce the saturated fat and calories in this tasty Salvadoran dish.

Week 3:

Mexican Pozole (Mexican Beef and Hominy Stew)

(Sourced from http://www.nhlbi.nih.gov/health/public/heart/other/sp_recip.pdf)

INGREDIENTS

2 pounds lean beef (eye round roast), cubed

1 tablespoon olive oil

1 large onion, chopped

1 clove garlic, finely chopped

¼ teaspoon salt

⅛ teaspoon pepper

¼ cup cilantro

1 can (15 ounces) stewed tomatoes

1⁄3 can (2 ounces) tomato paste

1 can (1 pound, 13 ounces) hominy

PREPARATION

1. In a large pot, heat oil. Saute beef.

2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat. Cover pot and cook over low heat until meat is tender.

3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.

4. Add hominy and continue cooking for another 15 minutes, stirring occasionally, over low heat. If too thick, add water for desired consistency.

Variation:

Skinless, boneless chicken breasts may be used instead of beef cubes).

NUTRITION

10 servings

Serving size: 1 cup

Calories 253

Total Fat 10 g

Saturated Fat 3 g

Cholesterol 52 mg

Sodium 425 mg

Total Fiber 4 g

Protein 22 g

Carbohydrates 19 g

Potassium 485 mg

WEEK 3:

One-Dish Chicken & Rice (Asopao de Pollo)

(Sourced from : http://www.eatingwell.com/recipes/one_dish_chicken_rice_asopao_de_pollo.html)

INGREDIENTS

  • 1 tablespoon extra-virgin olive oil
  • 2 1/4 pounds boneless, skinless chicken thighs, trimmed and cut into 2-inch pieces
  • 4 Anaheim or poblano chile peppers, chopped
  • 1 small onion, chopped
  • 1 tablespoon dried oregano, crushed
  • 1 teaspoon sweet paprika
  • 1 teaspoon salt
  • 1 8-ounce can tomato sauce
  • 1 tomato, chopped
  • 1 4-ounce jar pimientos, rinsed
  • 8 pimiento-stuffed green olives, sliced
  • 2 tablespoons capers, rinsed
  • 8 cups water
  • 2 1/2 cups brown rice
  • 2/3 cup packed chopped fresh cilantro

PREPARATION

  • Heat oil in a Dutch oven over medium-high heat. Add chicken, chiles, onion, oregano, paprika and salt and cook, stirring, until the onions have softened, 3 to 5 minutes.
  • Add tomato sauce, tomato, pimientos, olives, capers and water and bring to a boil. Stir in rice; return to a boil. Reduce heat to a simmer and cook, uncovered, until the sauce is thick, the rice is tender and the chicken is cooked through, 35 to 45 minutes. Stir in cilantro and serve.
  • Note: Anaheim chiles (a.k.a. New Mexico chiles) are 7 to 10 inches long, ripen from green to red and are mildly spicy. Poblano peppers (sometimes called pasilla peppers) are dark green in color, about 6 inches long and can be fiery or relatively mild; there’s no way to tell until you taste them. The two can be used interchangeably and are found at most large supermarkets.

NUTRITION

Per serving: 451 calories; 14 g fat (3 g sat, 6 g mono); 85 mg cholesterol; 51 g carbohydrates; 30 g protein; 5 g fiber; 635 mg sodium; 518 mg potassium.

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