Healthy Recipes

Here are few healthy recipes for you to enjoy!

Black bean burgers with chipotle ketchup

Ingredients ( serves 6 )

  • 1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained

  • 3 cups water

  • 1 bay leaf

  • 2 plum (Roma) tomatoes, peeled and seeded then diced

  • 1 yellow onion, chopped

  • 4 cloves garlic, minced

  • 1 tablespoon tomato paste

  • 1 tablespoon wine vinegar

  • 1 chipotle chili in adobo sauce, minced

  • 1 3/4 teaspoons ground cumin

  • 1 teaspoon salt

  • 1 1/2 tablespoons canola oil

  • 1/2 red bell pepper (capsicum), seeded and chopped

  • 1/2 cup cooked brown rice

  • 1/4 cup chopped pecans

  • 1 green (spring) onion, thinly sliced

  • 1 egg, lightly beaten

  • 3/4 cup fresh whole-grain bread crumbs

  • 6 whole-grain hamburger buns

  • 6 slices tomato

  • 6 slices red onion

  • 3 bibb lettuce leaves, halved

 

Directions

In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.

While the beans are cooking, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.

In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt, transfer the mixture to a bowl and let cool. Set the pan aside.

In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into 6 patties, each about 3/4-inch thick.

In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total.

Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup.

 

Nutritional Analysis (per serving)

Serving size: 1 prepared burger

Calories 389

Monounsaturated fat 5 g

Protein 16 g

Cholesterol 35 mg

Carbohydrate 59 g

Sodium 791 mg

Total fat 11 g

Fiber 15 g

Saturated fat 1 g

Quinoa risotto with arugula and Parmesan

 

Ingredients

  • 1 tablespoon olive oil

  • 1/2 yellow onion, chopped

  • 1 garlic clove, minced

  • 1 cup quinoa, well rinsed

  • 2 1/4 cups vegetable stock or broth

  • 2 cups chopped, stemmed arugula (rocket)

  • 1 small carrot, peeled and finely shredded

  • 1/2 cup thinly sliced fresh shiitake mushrooms

  • 1/4 cup grated Parmesan cheese

  • 1/2 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

 

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and quinoa and cook for about 1 minute, stirring occasionally. Don't let the garlic brown.

Add the stock and bring to a boil. Reduce the heat to low and simmer until the quinoa is almost tender to the bite but slightly hard in the center, about 12 minutes. The mixture will be brothy. Stir in the arugula, carrot and mushrooms and simmer until the quinoa grains have turned from white to translucent, about 2 minutes longer.

Stir in the cheese and season with the salt and pepper. Serve immediately.

 

Nutritional Analysis (per serving)

Calories 147

Monounsaturated fat 1 g

Protein 8 g

Cholesterol 3 mg

Carbohydrate 23 g

Sodium 292 mg

Total fat 3 g

Fiber 2 g

Saturated fat 1 g

Smothered Creamy Skillet Chicken

 

Ingredients

  • 1 lbs. chicken breast

  • 8 oz. mushrooms, chopped

  • 4 cups fresh spinach

  • 4 cloves large garlic, minced

  • 6 green onions (also known as scallions), chopped

  • 7-8 mini sweet bell peppers, sliced

  • 2 tsp. parsley, chopped

  • 1 cup chicken or vegetable broth

  • 1 cup unsweetened cashew milk

  • 2 tbsp. Greek yogurt

  • 1 tbsp. mascarpone or cream cheese

  • 2 tsp. extra virgin olive oil

  • Salt & pepper to taste

 

Instructions

  1. Add 1 tsp. olive oil to a large skillet over medium heat.

  2. Season chicken breasts with salt and pepper. Add to skillet and sauté for 3 minutes on each side or until golden brown and almost cooked through. Set aside.

  3. In the same hot skillet, add remaining tsp. olive oil and lower heat.

  4. Add garlic and allow to cook for about 30 seconds.

  5. Add green onion and half of the broth and raise heat to medium.

  6. Add mushrooms & peppers and bring to a medium simmer. Cook for 5 minutes

  7. In a separate bowl, whisk yogurt, cashew milk, and 1 tsp. parsley, then pour into skillet.

  8. Add spinach and stir until combined.

  9. Allow sauce to bubble lightly with vegetables, lowering heat if needed and stirring occasionally, for 5 more minutes.

  10. Nestle chicken breasts into the skillet. Add remaining broth and mascarpone or cream cheese, and cook for 5-10 minutes until chicken is cooked through and the sauce has thickened.

  11. Top with remaining parsley and serve.

 

Nutritional Analysis (per serving)

Calories 321Calories from Fat 96

Total Fat 10.7g16%

Saturated Fat 1.9g10%

Polyunsaturated Fat 0.9g

Monounsaturated Fat 5.3g

Cholesterol 5.5mg2%

Sodium 213mg9%

Potassium 399mg11%

Total Carbohydrates 7.5g3%

Dietary Fiber 2.1g8%

Sugars 3.8g

Protein 36.9g74%

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