Tag Archives: Healthy Recipes

Nicole’s Quick ‘n Healthy Eggplant Parmesan

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:

Ingredients:

  • 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)

Directions:

  1. Heat olive oil in a large skillet.  Add onions and sauté for 1 minute.
  2. 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.
  3. Add cheese and basil.  Stir and serve!

Serves 4. 

Nutrition information per serving: Calories: 200, Total fat: 11 g, Saturated fat: 2.3 g, Carbohydrates: 21 g, Fiber: 7 g, Protein: 6 g

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25 Healthy Meals in 20 Minutes or Less

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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!

Healthy Recipe: Beef and Edamame Stir Fry

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:

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Ingredients:

  • 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

Preparation:

  1. Cook spaghetti according to package directions
  2. Mix lime juice, hoisin sauce and chile-garlic sauce in a small bowl.
  3. 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!

5 Healthy Meals in 5 Minutes or Less

image Yesterday I gave a cooking demonstration to a group of seniors in Sacramento called Heart Healthy Cooking for One.  The recipes were so popular, easy to make, and delicious, that I thought I would share them on my blog! Each recipe takes 5 minutes or less to prepare, so it’s perfect for when you want to whip up a quick and healthy breakfast or lunch for yourself.  There is also a convenient vegetable cooking chart for the microwave at the end. Check them out, in easy printable format: 5 Meals in 5 Minutes or Less.

These recipes are all easily prepared using a George Foreman grill and a microwave.  If you don’t have a George Foreman grill, you can use a skillet on the stove.  But, I highly recommend a George Foreman grill because they are so easy to use!  I just use a small one that costs less than $20 at Walmart or Target.

All of these recipes are very heart healthy.  The characteristics of a heart healthy meal are:

  • Low in fat (especially saturated and trans fat)
  • Low in sodium
  • High in fiber

Heart disease is currently the #1 killer in America. But, 80% of heart disease is preventable through healthy lifestyle choices! So, I hope you enjoy these delicious heart healthy recipes!

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Boost Your Health with Delicious MediterrAsian Recipes!

The Mediterranean and Asian diets are two of the healthiest diets world-wide.  Compared to people with typical “Western” lifestyles, people with Mediterranean or Asian lifestyles tend to live longer, healthier lives.

Mediterranean and Asian dishes are flavorful, delicious, and extremely healthy. So, why not add some delicious Mediterranean and Asian recipes to your repertoire? I recently discovered MediterrAsian.com and it has introduced me to a wide array of new, delicious recipes!  Although many of the recipes contain some new ingredients, I have found all of the recipes so far to be very do-able. And, if you just can’t find an ingredient (like fish sauce), no worries! It will still taste scrumptious without it.

Check out some of the recipes I’ve tried:

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Thai Red Chicken Curry: “Melt-in-the-mouth morsels of chicken breast and assorted vegetables cooked in a spicy Thai red curry sauce and served with fluffy Jasmine rice.”

My assessment: Great!  I added some extra veggies as well, like eggplant and spinach.  Go easy on the curry if you’re sensitive to spice!

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South Indian Shrimp Curry. “Tender shrimp gently  poached in an a flavorsome gravy infused with an aromatic blend of spices, fresh cilantro and lemon juice served over Basmati rice.”

My assessment: Very good, but the shrimp flavor was a little overpowering. Next time, I’ll try with chicken.

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Tofu & Cashew Chow Mein. “Crunchy cashews and vegetables complement the soft texture of the noodles and tofu in this quick and satisfying dish.”

My assessment: Terrific! This one has become a regular on my menu. I use whole wheat spaghetti instead of the chow mein noodles, and usually sub peanuts for the cashews.

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Spanish Broccoli & Almond Soup: “The combination of ground almonds and broccoli makes a deliciously creamy, yet creamless soup with a rich, green color.”

My assessment: I was surprised to find… I really liked this soup! At first, when I was boiling all the ingredients, I thought uh-oh—this stuff looks (and smells) pretty nasty. I didn’t see how in the world pureeing it all in a blender would save the soup, but low and behold, it did! Over the week, I enjoyed every last drop of the entire pot. So, now matter how sketchy it looks when you’re cooking it—finish it!

So, there you have the 4 dishes I have tried, and many more are on my future line-up! Have fun browsing all of their awesome recipes at http://www.mediterrasian.com/delicious_recipes.htm.

Fall Morning Oatmeal

Here’s a breakfast recipe that is quick, simple and every delicious bite tastes like a fresh fall morning! If you haven’t tried a persimmon before: you really must! I had never tried one until I came to California. Fuyus are my favorite variety. They have a sweet cinnamon flavor, and are ripe when still crisp.

Here are the ingredients:

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  • 1/2 cup Oatmeal
  • 1 banana chopped
  • 1 Fuyu persimmon, chopped (or 1 Hachiya persimmon very soft with skin removed)
  • 3/4 cup skim milk
  • 1 Tablespoon pumpkin butter (I bought mine at Trader Joe’s)
  • 1 Tablespoon chopped walnuts
  • 1/2 teaspoon of cinnamon

Optional ingredients:

  • 1 Tablespoon ground flaxseeds
  • 1 Tablespoon hemp protein powder

Directions:

  1. Mix dried oatmeal, banana, persimmon, and milk. Heat in the microwave for about 3 minutes if Quick Cooking Oats, longer if Old-Fashioned.  Oatmeal should be warm and soft, and fruit should smell sweet and delicious.
  2. When cooked, stir in pumpkin butter, walnuts, cinnamon and optional ingredients. Enjoy!

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Spicy Peanut Noodles

I felt like such the inspired chef last night when I came home from tennis starving…. only to find that I was out of leftovers!  I was just about to run out the door to pick something up, when it hit me—Spicy Peanut Noodles. Granted, I had no recipe and had never tried it before, but I had all the right ingredients. It came out delicious!

Ingredients:

  • Whole wheat spaghetti noodlesIMG_0951
  • Cooking oil spray
  • Garlic
  • Thinly chopped veggies (I used red bell pepper, carrots, purple cabbage, spinach and edamame)
  • Dry roasted, unsalted peanuts
  • Tofu (optional)
  • Spicy Peanut Vinaigrette from Trader Joe’s (pictured) or some other spicy peanut sauce

Directions:

  1. Cook pasta according to directions
  2. Heat oil in skillet.  Add veggies, garlic, peanuts and tofu.  Stir fry for 3-4 minutes, stirring.
  3. When pasta is done, toss everything together!  Add peanut sauce to taste.

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Itching for more recipes?  Check out my friend Kristen’s Mint Pesto Linguini with Chicken over at Simply Savor!