Healthy Food

Healthy Food 

1- Baked Cannelloni : 

Ingredients : 

• 8 cannelloni tubes
• A few basil leaves, torn
• 2 level tbsps grated Parmesan cheese
• for the Filling:
• 227g/8oz fresh spinach, washed and trimmed
• 227g/8oz fat-free natural cottage cheese
• freshly grated nutmeg
• 1 egg yolk
• salt and ground black pepper
• for the Sauce:
• 426ml/¾pt paste (tomato)
• pinch of sugar
• 1 garlic clove, crushed
• salt and ground black pepper

Directions : 

1. To make the filling put the spinach in a saucepan with 2 tablespoons of water. Cover with a lid and cook very gently over a low heat for about 5 minutes, until the leaves are limp and bright green. Drain in a colander, pressing down on top of the spinach with a saucer to squeeze out all the liquid.
2. Chop the spinach and mix with the cottage cheese, nutmeg, egg yolk and seasoning. Spoon the filling into the cannelloni tubes and arrange them in an ovenproof dish.
3. Mix the paste, sugar, garlic and seasoning together and pour over the cannelloni. Sprinkle with basil and Parmesan cheese and bake in a preheated oven at 200C°/400°F/Gas Mark 6 for about 20 minutes, until bubbling and golden brown.

2-Chicken Curry : -

Ingredients 

• 2 large onions, sliced
• 568ml/1pt chicken stock
• 2 tsp turmeric
• 3 cardamom pods
• 1 x 2.5cm/1in piece cinnamon stick
• 4 black peppercorns
• 4 cloves
• 1 tsp ground coriander
• 1 tbsp peeled and grated root ginger
• 1 tsp ground cumin
• ½ tsp mild chilli powder
• 3 garlic cloves, crushed
• 4 skinless and boneless chicken breasts, sliced
• 283g/10oz fat free natural yogurt, bought to room temperature
• salt
• 2 tbsp chopped coriander leaves, to garnish

Directions : 

1. Put the onion and 426ml/¾ pt of the chicken stock in a large, heavy-based saucepan. Cover the pan, bring to the boil and then boil for 10 minutes. Reduce the heat, uncover the pan and cook gently for 20 minutes, until the onion is tender, golden and syrupy.
2. Add all the spices and garlic to the pan, and cook for 3-4 minutes. Then add the chicken and cook for a few minutes to coat in the spices, then stir in the remaining chicken stock.
3. Cover the pan and simmer very gently over a medium heat for 20 minutes until the chicken is cooked.
4. Transfer the curry to a large serving bowl. Add 4 tbsp of the cooking sauce to the yogurt and stir well. Gradually add the yogurt into the curry, stirring continuously.
5. Season to taste with salt, and serve immediately with boiled rice (Free on Extra Easy and Green or 2 Syns per 28g/1oz boiled on Original), and garnish with the chopped coriander

3-Pasta with grilled chicken, white beans and mushrooms 

Ingredients

2 boneless, skinless chicken breasts, each 4 ounces

1 tablespoon olive oil

1/2 cup chopped white onion

1 cup sliced mushrooms

1 cup white beans, cooked

2 tablespoons chopped garlic

1/4 cup chopped fresh basil

12 ounces uncooked  pasta

1/4 cup Parmesan cheese

Ground black pepper, to taste

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and saute until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.

Divide the pasta among the plates. Garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately.

4-Chicken with a Lemon Herb Sauce

Ingredients

Chicken:

• 2 tablespoons extra-virgin olive oil
• 4 boneless skinless chicken breast halves
• Kosher salt and freshly ground black pepper
• Lemon Herb Sauce:
• 1 clove garlic, peeled
• 1/4 teaspoon salt
• 1/2 cup chopped fresh parsley leaves 
• 1/3 cup chopped fresh mint leaves
• 1 1/2 teaspoons freshly ground black pepper
• 1 lemon, zested and juiced
• 1/3 cup Olive Oil 

Directions

For the Chicken: Preheat an oven to 450 degrees F.

Heat a large ovenproof skillet over medium-high heat. Add the olive oil and swirl to coat the skillet. Season the chicken breasts with salt and pepper on the smooth side of each breast. Place in the skillet seasoned side down and cook without disturbing until brown and crisp, about 3 to 4 minutes. Season the top side of the chicken and flip. Cook 1 minute over the burner; then transfer the skillet to the oven until chicken registers 165 degrees F on an instant-read thermometer, about 6 to 8 minutes more. Place on a cutting board and let rest for 5 minutes before slicing.

For the sauce: smash the garlic cloves, sprinkle with the salt, and with the side of a large knife, mash and smear the mixture to a coarse paste. Transfer to a blender with the parsley, mint, pepper, lemon zest, and juice. Pulse until coarsely chopped and then slowly drizzle in the olive oil. Pour into a small bowl and adjust seasoning. and serve with the chicken.

5-Shrimp scampi

Ingredients : 

8 ounces uncooked spaghetti
1 tablespoon olive oil
2 pounds large shrimp (prawns), peeled and deveined
1 tablespoon minced garlic
1/4 cup chopped shallots or green onions
2 tablespoons lemon juice
2 tablespoons brandy or sherry, optional
1/4 cup chopped parsley
1/4 teaspoon salt
Ground black pepper, to taste
4 tablespoons trans-free margarine

Directions : 

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.

While the pasta is cooking, heat the olive oil over medium heat in a large saucepan. Add the shrimp and cook for about 3 minutes. Turn the shrimp and cook until pink and opaque throughout, about 2 minutes longer. Transfer to a bowl and keep warm.

Add the garlic and shallots to the saucepan and cook until fragrant, about 10 seconds. Add the lemon juice, brandy or sherry if desired, parsley, salt and pepper. Remove the saucepan from the heat and add the margarine and cooked shrimp. Toss to coat with the sauce.

Divide the pasta among warmed individual bowls. Top each serving with shrimp sauce and serve immediately.

6- Quesadillas 

Ingredients

4-ounce can diced green chili peppers, drained

Half a small onion, diced

1/4 teaspoon ground cumin

8 10-inch fat-free whole-wheat tortilla

2 cups (8 ounces) shredded reduced-fat  cheese

Directions 

In a bowl, combine peppers, onion and cumin. Sprinkle each tortilla with cheese, using 1/4 cup cheese on each. Divide pepper mixture among tortillas, spreading it over cheese. Roll up each tortilla and put in greased 9-by-13-inch baking pan. Cover pan with foil. Bake at 350 F for 10 to 15 minutes, or until cheese melts. Remove foil. Turn oven to broil. Broil 4 inches from heat for 1 1/2 minutes a side, or until lightly browned. Cut each tortilla into 4 pieces. Serve with your favorite salsa for dipping.

7- Brownies without eggs 

Ingredients :

All-purpose flour: 1 cup 
Sugar: 3/4 cup 
Cocoa powder: 1/2 cup 
Baking powder: 1.5 tsp' 1/3 cup 
Unsweetened apple sauce: 1/3 cup 
Canola oil: 1/4 cup 
Soymilk : 2/3 cup mixed with 1 tsp vinegar 

Directions :

1. Preheat the oven to 350 F (180 C) or to 325 F (160) for convection oven. 
2. Brush a square pan 8 X 8 ( 21cm X 21cm) with cooking oil and sprinkle the bottom with flour. 
3. Mix the ingredients in the order of the recipe until smooth. 
4. Bake for 50 minutes or for 35 minutes in a convection oven. 
5. Cool completely before cutting. 

8- Three Berry Smoothies 

Ingredients : 

Frozen Strawberries: 1/2 cup 
Frozen Blueberries: 1/2 cup 
Frozen Raspberries: 1/2 cup 
Fresh Raspberries: 1/2 cup 
Milk: 1.5 cups 
Whipping Cream: 3 tbsp (optional) 
Sugar: 3 tbsp 

Directions : 

1. Place frozen strawberries, half a cup milk and 1 tbsp sugar in a blender or food processor and process for 1 minute, until smooth and creamy.
2. Pour the first layer into chilled tall glasses.
3. Place frozen blueberries, half a cup milk and 1 tbsp sugar in the blender and process.
4. Pour the second layer into glasses.
5. Place frozen raspberries, half a cup milk and 1 tbsp sugar in the blender and process.
6. Pour the third layer into glasses.
7. Decorate the glasses with fresh raspberries and serve immediately

9- Strawberry-Pineapple Sundaes

Ingredients :

• 2 cups fresh strawberries
• 1 8-ounce can pineapple chunks, juice drained
• 1/2 cup strawberry jam, preferably “all-fruit”
• 1 tablespoon lemon juice
• 2 cups nonfat vanilla frozen yogurt
• Mint sprigs, for garnish (optional)

Directions : 

1. Pull green tops off strawberries. Slice the strawberries and put half in a small saucepan. Add pineapple chunks, jam and lemon juice. Bring to a simmer over medium heat and cook, stirring occasionally, until the strawberries are soft, about 5 minutes. Carefully stir in the remaining strawberries (the sauce will be very hot). Set aside to cool.
2. To serve, spoon most of the sauce into 4 ice cream dishes and top with scoops of frozen yogurt. Spoon the remaining sauce on top. Garnish with mint sprigs if desired.

10- Summer Berry Pudding 

Ingredients :

Strawberry: 8 cups, chopped

Blueberry: 8 cups
Raspberry: 8 cups
Cranberry: a little bit
Sugar: 1 cup
Toast bread: 1 pack
Sour cream (optional)
Brown sugar: 1-2 tbsp (optional)

Directions : 

1. Into a pan add berries and 1 cup sugar. Cook on medium heat for 10-20 min or until the juice starts to come out. 

2. Cut the bread crust and dip them in the berry pan. 
3. Place the breads in bowl and pour the berry sauce on top of them. Place another layer of bread on top. 
4. Cover with plastic wrap and place another bowl on top of it to press down. 
5. Leave in the fridge over night. 
6. Serve with sour cream and brown sugar.