I am thrilled to announce the release of my first e-book, 5-Minute Meals. This has been a project of mine for a couple of years now.
I love food and enjoy cooking, but I don’t want to spend all of my free time in the kitchen. I’d rather be outdoors, playing tennis or relaxing with friends. I realized that many of my clients felt the same way. So I decided to write this book, to share my favorite quick-and-easy recipes with the world. Continue reading
I have stumbled upon some great food blogs recently, so I thought I’d share a little “link love.” Here are some recipes I have enjoyed.
My original 5 Healthy Meals in 5 Minutes or Less were so popular, I decided to make a sequel. These 5 MORE Healthy Meals in 5 Minutes or Less feature all-new recipes that are just as fast, healthy and delicious. They include:
The George Foreman Grill is great for fast and healthy meals!
- Fruit-Infused Oatmeal
- Shrimp and Zucchini Saute
- Black Bean and Corn Salsa
- Grilled Fish Tacos
- Grilled Bananas
These recipes use the microwave, a George Foreman grill, or the stove for quick, healthy cooking. Enjoy!
Every Sunday, I take time to prepare 1-2 dishes to last me throughout the week. It’s a great strategy for busy people who still want to eat nutritious meals. Here’s what I’m cooking today.
1. Capellini with Shrimp and Creamy Tomato Sauce
This top rated recipe from Epicurious is delicious. I used evaporated skim milk mixed with a little cornstarch in place of the heavy cream. Regular, low-fat milk probably would have worked too. I also threw in 2 cups of baby spinach to add some extra color and emulate the seafood pasta at my favorite Sacramento Italian restaurant, Lucca.
2. Cream of Asparagus Soup
Another gem from Epicurious. For this one I did use 1% milk mixed with a little cornstarch in place of the heavy cream. Next time, I plan to throw in a little garlic for some extra flavor. Yum!
Every Sunday, I take time to prepare 2 dishes to last me throughout the week. It’s a great strategy for busy people to eat healthfully. Here’s what I’m cooking today (click the links to get the recipe):
1. French Spring Soup
This recipe turned out great. I love finding highly rated recipes on Allrecipes.com. I substituted olive oil for the butter and evaporated skim milk for the heavy cream to make this recipe healthier. I also threw in some spices like garlic, basil and poultry seasoning to jazz it up.
2. Moroccan Chicken
This dish also turned out delightful. I used chicken breasts instead of chicken thighs, doubled the spice recommendations and threw in some diced zucchini and a can of diced tomatoes to add some color and nutrients.
Here’s how my revised preparation steps looked:
Heat olive oil in a large Dutch oven over medium-high heat. Add onion to pan; sauté for 3 minutes or until tender. Dice chicken into 1-inch cubes and add to onions. Add ginger and next 6 ingredients (through garlic); sauté until chicken is lightly browned, about 4-5 minutes. Stir in broth, scraping pan to loosen browned bits. Bring to a simmer. Add chicken, chickpeas, apricots, zucchini and tomatoes. Cover, reduce heat, and simmer 40 minutes or until chicken is tender. Serve with whole wheat couscous or quinoa. (Note: Quinoa is a whole grain that is also a complete protein! It cooks just like rice and tastes delicious.)
Today you’re in for a special treat… my favorite recipe of all time! This has been a favorite of mine since I was 13 years old, and I have yet grow tired of it. This recipe has more ingredients and steps than my other recipes, so I usually make it in large quantities. Frequently, I’ll make a huge batch of this on Sunday and eat it all week long!
- 2 cups brown rice
- 1 cup lentils
- 1 Tablespoon olive oil
- 1 small onion
- 1 pound pork tenderloin or pork loin, chopped into bite-sized pieces
- 3 heaping Tablespoons cumin
- 1 Tablespoon Better than Bullion Low Sodium Beef Base
- 3 cups hot water
- 1 cup red wine
- 1 large can diced tomatoes, low sodium
- 1/4 cup corn starch
- 8 oz mushrooms, sliced
- 3 cloves garlic, chopped
- 1 bunch cilantro, chopped
- Cook brown rice and lentils according to package directions. When finished, mix rice and lentils together.
- In a large skillet or wok, heat olive oil and begin sautéing onions. Add pork and 1 Tablespoon of the cumin and cook, stirring frequently, until pork is almost cooked through. (About 4 minutes.) Remove pork from skillet and set aside.
- Mix Beef “Better than Bullion” and hot water. Add to skillet. (If skillet is not very large, you can switch to a pot at this point.) Add wine and tomatoes. Heat until almost boiling, stirring occasionally.
- Mix cornstarch and the remaining 2 Tablespoons of cumin with just enough cold water to make a thin paste. Stir into skillet and allow sauce to thicken.
- Add mushrooms and pork to sauce, and cook for 3-4 minutes.
- Add garlic and cilantro. Add more cumin if desired to taste.
- Serve cumin seed stew on top of rice/lentil mixture.
Craving more? Click here for more of Nicole’s Healthy Recipes!
Three years ago, I never would have messed around trying to make a dish with squash. But then, I tasted a butternut squash ravioli so delicious, it inspired me to tackle this laborious vegetable. Today, I have found a simple trick that makes preparing squash a piece of cake:
Cook the whole squash in the oven for at least an hour before even attempting to mutilate it!
Afterwards, the squash cuts like butter, and you can scoop out the insides and use them how you like. Today, I used it to make a delicious butternut squash soup. The apples, walnuts and coconut were added as an afterthought, but it gave the soup so much more flavor and depth. Here’s how I did it:
- 1 butternut squash, cooked in a 375-degrees F oven for 1 hour
- 4 cups low-sodium chicken stock
- 1 cup cooked garbanzo beans
- 1 teaspoon dried sage
- 2 teaspoons curry powder
- 1/2 cup skim milk
- 1 apple, diced
- 1/2 cup chopped walnuts
- 1/2 cup shredded coconut
- Scoop cooked squash flesh into a pot. Add remaining ingredients and bring to a boil.
- Simmer for 20 minutes or until squash is tender.
- Transfer soup to a blender and blend until smooth, 2 cups at a time.
Many traditional eggplant parmesan recipes contain take over an hour to prepare and contain a whopping 1200 calories! My version, which I just invented tonight, takes 1/3 of the time and has 1/6 of the calories. And the taste? Amazing! Here’s how it’s done:
- 2 Tablespoons olive oil
- 1 small onion, chopped
- 1 large eggplant (or 2 small ones), thinly sliced
- 1 cup mushrooms, sliced
- 1 jar marinara sauce
- 1 teaspoon Italian spice blend
- 1/4 cup mozzarella cheese
- Sprinkle of parmesan cheese
- 1/4 cup chopped fresh basil (optional)
- Heat olive oil in a large skillet. Add onions and sauté for 1 minute.
- Add eggplant, mushrooms, marinara sauce, and Italian spices. Cover and cook, stirring occasionally, until eggplant is very soft. Cooking time varies depending how thinly you sliced the eggplant, but approximately 15-20 minutes.
- Add cheese and basil. Stir and serve!
Nutrition information per serving: Calories: 200, Total fat: 11 g, Saturated fat: 2.3 g, Carbohydrates: 21 g, Fiber: 7 g, Protein: 6 g
A fellow RD blogger asked around the dietitian and food blogger communities and compiled this list of quick, healthy “Go-To Recipes.” I contributed my recipe for a Ridiculously Healthy Meal in 2 Minutes. Other recipes include pizza wraps, chicken fried rice, hummus quesadilla, Have-It-Your-Way Tacos, and more: all for under 20 minutes! Check it out here: 25 Healthy Meals in 20 Minutes or Less. With these recipes in your arsenal, you’ll be able to whip up a healthy meal in no time!
Today, I made a slight variation of a recipe I found at EatingWell.com. It was delicious—I highly recommend it! Here is my slightly modified recipe:
- 8 ounces whole-wheat spaghetti
- 3 Tablespoons lime juice
- 3 Tablespoons hoisin sauce (see Tip)
- 1 teaspoon chile-garlic sauce (see Tip)
- 2 teaspoons sesame oil
- 8 ounces round steak, thinly sliced
- 1 red bell pepper
- 1 handful of baby carrots, chopped
- 1 10-ounce package frozen shelled edamame (about 2 cups), thawed
- 3 cups of fresh spinach
- 1 Tablespoon minced fresh ginger
- Cook spaghetti according to package directions
- Mix lime juice, hoisin sauce and chile-garlic sauce in a small bowl.
- Heat oil in a large skillet over medium-high heat. Add steak and stir fry until cooked through. Remove steak, but leave juices in the skillet. Add vegetables to the skillet, cook for 4 minutes. Add ginger, sauce and steak and cook for another minute. Toss with the noodles and serve.
Nutrition Info (per serving): Calories: 427, Fat: 9 g, Saturated fat: 2 g, Carbohydrates: 60 g, Protein: 29 g, Fiber: 5 g, Sodium: 757 mg
Tips: Hoisin sauce and chile-garlic sauce can be found in the Asian section of most large supermarkets or Asian markets. Both will keep in the refrigerator for up to 1 year.
Check out more of my healthy recipes here!