| Healthy Recipes For You
Tuesday October 27, 2009
|  | What Healthy Eating Looks Like
From EatingWell.com Making good food choices, eating appropriate portions and following some simple guidelines will help you achieve your weight-loss goals. The "Divide Your Plate" strategy: 1. Picture a dinner plate and divide it in half. 2. Fill one half with vegetables ... Read Full Article | Comment on this Story | Printer Friendly | Send Story to a Friend | Top
| | Lemony Lentil Salad with Salmon EatingWell Test Kitchen Salmon and lentils are a familiar combo in French bistro cooking; here they combine in a quick and easy salad. For the best presentation, flake the salmon with a fork, then stir gently into the salad to keep it in chunks, not tiny bits. Servings: 6 servings, 1 cup each
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Heart Healthy, Low Cholesterol, Low Sat Fat, High Fiber, High Calcium, High Potassium, Low Sodium
Ingredients:
Lemony Lentil Salad with Salmon
1/3 cup lemon juice
1/3 cup chopped fresh dill
2 teaspoons Dijon mustard
1/4 teaspoon salt
Freshly ground pepper to taste
1/3 cup extra-virgin olive oil
1 medium red bell pepper , seeded and diced
1 cup diced seedless cucumber
1/2 cup finely chopped red onion
2 15-ounce cans lentils , rinsed, or 3 cups cooked brown or green lentils (see Tip)
2 7-ounce cans salmon , drained and flaked, or 1 1/2 cups flaked cooked salmon
Steps:
1: Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils and salmon; toss to coat.
Nutrition: (Per serving)
Calories - 354
Carbohydrates - 25
Fat - 18
Saturated Fat - 3
Monounsaturated Fat - 12
Protein - 24
Cholesterol - 31
Dietary Fiber - 9
Potassium - 743
Sodium - 194
Nutrition Bonus - Vitamin C (80 daily value), Folate (49 dv), Selenium (40 dv), Iron (25 dv), Potassium (21 dv), Calcium (20 dv).
Cover and refrigerate for up to 8 hours. Tip: To cook lentils: Place in a saucepan, cover with water and bring to a boil. Reduce heat to a simmer and cook until just tender, about 20 minutes for green lentils and 30 minutes for brown. Drain and rinse under cold water.
Related Links:
• Grilled Salmon with North African Flavors
• More Healthy Salmon Recipes
More Recipes from ArcaMax.com
www.arcamax.com/recipes
| | Comment on this Story | Printer Friendly | Send Story to a Friend | Top | | Warm Green Bean Salad with Toasted Walnuts Victoria Abbott Riccardi This colorful salad makes a fine prelude to a hearty dinner. Walnut oil's distinctive flavor delivers a rich hit to the dressing. Servings: 6 servings, about 1 1/2 cups each
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Low Sodium, High Potassium, Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Cholesterol, Low Sat Fat, High Fiber, Low Carb, Low Calorie
Ingredients:
Dressing
1 shallot , minced
1 tablespoon red-wine vinegar
1 tablespoon Dijon mustard
1/4 teaspoon salt
Freshly ground pepper to taste
2 tablespoons walnut oil
Salad
12 ounces haricots verts (see Ingredient Note) or green beans, stem ends trimmed
2 tablespoons coarsely chopped walnuts
1 1/2 cups cherry tomatoes , halved
2 tablespoons chopped fresh parsley
6 cups mâche (see Ingredient Note) or Boston lettuce, torn into bite-size pieces
Steps:
1: To prepare dressing: Whisk shallot, vinegar, mustard, salt and pepper in a small bowl. Gradually whisk in oil. 2: Cook haricots verts (or green beans), uncovered, in a large pot of boiling water until crisp-tender; 3 to 4 minutes for haricots verts, 4 to 6 minutes for green beans. Drain, refresh under cold water and pat dry. 3: Toast walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. 4: To prepare salad: Combine the beans, tomatoes and parsley in a large bowl. Toss with the dressing. Divide mâche (or lettuce) among 6 salad plates. Spoon bean mixture onto the greens, sprinkle with the walnuts and serve.
Nutrition: (Per serving)
Calories - 135
Carbohydrates - 16
Fat - 7
Saturated Fat - 1
Monounsaturated Fat - 1
Protein - 4
Cholesterol - 0
Dietary Fiber - 5
Potassium - 827
Sodium - 142
Nutrition Bonus - Vitamin A (110 daily value), Vitamin C (80 dv), Potassium (24 dv), Iron (15 dv).
Cover and refrigerate the dressing (Step 1) for up to 2 days. Blanch beans (Step 2) up to 8 hours ahead; store in the refrigerator in a plastic bag lined with paper towels. Ingredient Notes: Haricots verts is simply French for "green beans." However, the term is often used for the very slender beans, also called French beans, found in produce markets. Mâche ("mosh"), also known as lamb's lettuce or corn salad, is a tangy green that resembles watercress. Popular in Europe, it is enjoyed in the first salads of spring. Look for it in specialty stores and farmers' markets.
Related Links:
• Loaded Spinach Salad
• More Healthy Salad Recipes
More Recipes from ArcaMax.com
www.arcamax.com/recipes
| | Comment on this Story | Printer Friendly | Send Story to a Friend | Top | | Meatloaf EatingWell Test Kitchen The addition of richly flavored dried mushrooms and the whole-grain goodness of bulgur increases the vitamins and minerals and decreases the saturated fat of this meatloaf. The loaf is free-form, rather than baked in a loaf pan, which means more delicious, browned crust. This recipe is large enough to feed a big group or, even better, have leftovers for a cold sandwich the next day. Servings: 10 servings
Total Time: 1 3/4 hours
Ease of Preparation: Easy
Health: Heart Healthy, Low Sat Fat, Healthy Weight, Diabetes Appropriate, High Fiber, Low Calorie, Low Sodium
Ingredients:
Meatloaf
1 cup dried mushrooms , such as shiitake, porcini or chanterelle
1 cup bulgur (see Ingredient Note)
1 cup boiling water
2 teaspoons extra-virgin olive oil
1 small onion , chopped
1 stalk celery , chopped
2 cloves garlic , minced
1 tablespoon Worcestershire sauce
1 15-ounce can diced tomatoes , drained
1/2 cup nonfat evaporated milk
1/2 cup ketchup
1 large egg
2 large egg whites
1 1/2 pounds 90%-lean ground beef
1 cup fine dry breadcrumbs
1/4 cup chopped fresh parsley
2 teaspoons dried thyme
1/2 teaspoon salt
Steps:
1: Place mushrooms in a small bowl and cover with warm water; let stand for 30 minutes. Combine bulgur with the boiling water in another small bowl and let soak until the bulgur is tender and the water has been absorbed, about 30 minutes. Remove the mushrooms from the liquid; trim stems and coarsely chop caps. 2: Preheat oven to 350°F. Coat a baking sheet with cooking spray. 3: Heat oil in a small skillet over medium-low heat and add onion, celery and garlic. Cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Add Worcestershire and cook for 3 minutes, scraping the pan well as the mixture becomes sticky. Add tomatoes, evaporated milk and ketchup; stir to combine. Continue cooking until the mixture is very thick, about 3 minutes. Remove from the heat and let cool. 4: Whisk egg and egg whites in a large bowl. Add beef, breadcrumbs, the soaked bulgur, the mushrooms and the tomato mixture. Stir in parsley, thyme and salt. Mix gently but thoroughly with your hands. 5: Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet. Bake until the internal temperature reaches 165°F, 50 to 60 minutes. Let cool for 10 minutes before slicing and serving.
Nutrition: (Per serving)
Calories - 313
Carbohydrates - 32
Fat - 10
Saturated Fat - 3
Monounsaturated Fat - 4
Protein - 24
Cholesterol - 66
Dietary Fiber - 6
Potassium - 488
Sodium - 467
Nutrition Bonus - Iron (34 daily value), Zinc (26 dv), Selenium (25 dv).
Ingredient note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.
Related Links:
• Old-Fashioned Spaghetti & Meatballs
• More Healthy Comfort Food Recipes
More Recipes from ArcaMax.com
www.arcamax.com/recipes
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