Healthy Meals in Minutes (2024)

Avocado Chicken Salad

Posted on May 1, 2012 by Natural Knowledge 24/7

Ingredients:

1 cup chicken breast, cooked and shredded
¼ cup corn
¼ cup black beans, rinsed and drained
¼ cup green onions, chopped
¼ cup tomatoes, diced
¼ cup cilantro, chopped
¼ cup corn chips, crushed
2 tablespoons white vinegar
4 tablespoons mayonnaise
Salt to taste
2-4 avocados, sliced in half with pits discarded

Preparation:

In a medium bowl, toss the chicken breast, corn, black beans, green onions, tomatoes, cilantro, and corn chips together. Add the vinegar and mayonnaise to mixture and toss to coat. Salt to taste. Spoon salad into halved avocados. Serve immediately with a spoon and fork. Enjoy!

Leave a comment

Posted in Healthy Recipes, Lunch, Snacks, Uncategorized and tagged Avocado recipes, Chicken Salad Recipes, Healthy Recipes, Summer Recipes. Bookmark the permalink.

Oven Fried Zucchini Chips with Basil DippingSauce

Posted on April 30, 2012 by Natural Knowledge 24/7

1 cup seasoned breadcrumbs

1/2 cup Parmesan cheese, fresh grated

1/2 teaspoon salt

1/2 teaspoon onion powder

1/8 teaspoon freshly ground black pepper

1/3 cup milk

2 small zucchini cut in 1/4-inch-thick slices

Cooking spray or vegetable/olive oil

1. Preheat oven to 425° F. Grease a large oven-proof wire rack set on a baking sheet.

2. Whisk together bread crumbs, Parmesan, salt, onion powder and pepper in a medium bowl. Place milk in a separate shallow bowl. Dip zucchini slices in milk then in breadcrumb mixture patting the crumbs on. Place slices on wire rack. Repeat until all are coated.

3. Bake for 30 minutes or until golden brown. Serve immediately with basil dipping sauce if desired.

BASIL DIPPING SAUCE

Basil Dipping Sauce

1/2 cup Sour Cream

3 tablespoons mayonnaise (like Hellmann’s)

3 tablespoons fresh basil, chopped

1 scallion, chopped

1/2 clove garlic

1/2 teaspoon Worcestershire sauce

Kosher salt and ground black pepper

Use a blender or food processor to combine all ingredients except salt and pepper until smooth. Taste and season with salt and pepper as desired.

Leave a comment

Posted in Healthy Recipes, Snacks, Uncategorized. Bookmark the permalink.

Hearty Stuffed Peppers

Posted on April 27, 2012 by Natural Knowledge 24/7

Ingredients:

1/2cupchopped onion
2clovesgarlic, minced
2teaspoonsolive oil
214ouncecanreduced-sodium chicken broth
1 1/2cupsbrown rice
1/2teaspoondried oregano, crushed
1/2teaspoonground black pepper
1/4teaspoonsalt
1/8teaspoonpaprika
114 1/2ouncecandiced tomatoes, drained
111ouncecanwhole kernel corn with sweet peppers, drained
2tablespoonssnipped fresh cilantro
8green, yellow, and/or red sweet peppers

Preparation:

In a large saucepan cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender. Stir in broth. Bring to boiling; add uncooked rice, oregano, black pepper, salt, and paprika. Simmer, covered, about 40 minutes or until rice is tender. Remove from heat and stir in tomatoes, corn, and cilantro.

Preheat oven to 400 degrees F. Slice tops from sweet peppers; remove and discard seeds. In a 3-quart rectangular baking dish, arrange peppers in a single layer. Spoon rice mixture into sweet peppers; place pepper tops onto rice. Bake, covered, about 30 minutes* or until peppers are crisp-tender and rice mixture is heater through.

Leave a comment

Posted in Dinner, Healthy Recipes, Lunch, Uncategorized and tagged Healthy Recipes, Stuffed Pepper Recipes, Stuffed Peppers. Bookmark the permalink.

Beef and BarleyStew

Posted on April 27, 2012 by Natural Knowledge 24/7

Ingredients

2poundsextra lean beef stew meat, trimmed of excess fat, cut into 1-inch pieces
Pepper to taste
1/3cupall-purpose flour
Nonstick cooking spray
1medium onion, chopped
1teaspoonminced garlic
1cupsliced carrots
2tablespoonssnipped fresh parsley
1/2teaspoondried thyme, crushed
5cupsfat-free, reduced-sodium chicken broth
1cupwater
2cupspotatoes, peeled and cut into 1-inch chunks*
2cupssweet potatoes, peeled and cut into 1-inch chunks*
1cupcoarsely chopped roma tomatoes
8ouncessliced mushrooms
1/2cupmedium barley
1cupfrozen peas

Preparation:

Season meat to taste with pepper and thoroughly coat with flour. In a 6-quart nonstick Dutch oven coated with nonstick cooking spray, cook meat over medium heat until browned, about 5 minutes.

Add onion and garlic, sauteing for several more minutes. Add carrots, parsley, and thyme; saute for 3 to 5 minutes. Add broth and water and bring to a boil, scraping bottom of the pan.

Reduce heat, cover, and simmer for 45 minutes. Add potatoes, sweet potatoes, tomatoes, mushrooms, and barley. Return to boiling; reduce heat and continue cooking, covered, over low heat for 30 to 45 minutes or until the meat and vegetables are tender. Add peas, stirring for one minute.

Leave a comment

Posted in Dinner, Healthy Recipes, Lunch, Uncategorized and tagged Beef Stew Recipes, Healthy Recipes. Bookmark the permalink.

Grilled Lemon Chicken

Posted on April 27, 2012 by Natural Knowledge 24/7

Makes: 4 Servings

Prep: 20 mins

Marinate: 1 hr

Grill: 12 mins – 15 mins

Ingredients

4skinless, boneless chicken breast halves (about 1 1/4 pounds total)

1/2cupreduced-sodium chicken broth

1tablespoonfinely shredded lemon peel (zest)

1/4cuplemon juice

Directions

Place the chicken in a resealable plastic bag in a shallow bowl. For marinade, in a small bowl stir together chicken broth, lemon peel, lemon juice, 1 tablespoon thyme, and pepper. Pour over chicken. Seal bag. Marinate in the refrigerator for 1 to 2 hours, turning bag occasionally. Drain chicken, reserving marinade.

Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until no longer pink (170 degrees F), turning and brushing with marinade halfway through grilling. Discard any remaining marinade. Add lemon halves to grill for the last 3 minutes of grilling.

Serve chicken with grilled lemons and, if desired, top with additional fresh thyme.

Leave a comment

Posted in Dinner, Healthy Recipes, Uncategorized. Bookmark the permalink.

Stuffed Cabbage Rolls

Posted on April 26, 2012 by Natural Knowledge 24/7

Ingredients:

1 1/2 pound ground beef
3/4 cup raw long grain rice
1 egg, beaten
1 bunch Italian parsley, chopped
4 cloves garlic, minced
1 stick butter, melted
2 tsp Worcestershire sauce
2 tsp salt
1 tsp black pepper
1/4 tsp cayenne pepper
1 large green cabbage, core removed
4 cups beef broth
2 cups water
1 can (28oz) crushed tomatoes
1 yellow onion, sliced

Makes 12 Stuffed Cabbage Rolls

Prep Time:30minutes -Cook Time:1hour 30minutes –Total Time:2hours

Preparation:

In a large mixing bowl, combine the ground beef, rice, egg, parsley, garlic, salt, black pepper, cayenne pepper, butter, and Worcestershire sauce. Mix very well with your hands, or a wooden spoon, until completely combined. Cover and refrigerate until needed.

Bring a large pot of water to a boil. Carefully lower the head of cabbage into the water. As the cabbage simmers, the leaves will start to loosen and can be pulled off with a pair of tongs. As each cabbage leaf comes loose, remove it from the simmering water, and into a bowl of cold water. You’ll need about 12 large leaves. Reserve the rest of the cabbage.

When the cabbage leaves are ready, divide the beef and rice mixture into 12 logs. Place the meat at the bottom of the cabbage leaf (where the stem is the thickest) and roll up, folding in the sides as you roll. The rice will expand, so don’t roll too tightly. In saucepan, stir together the beef broth, water, and tomato, and bring to a simmer over medium-high heat.

In a large Dutch oven, or other deep roasting pan with a lid, cover the bottom with some of the leftover cabbage leaves. Place in 6 of the cabbage rolls. Top with the onions, and 1/2 of the hot tomato mixture. Top this layer and the last 6 rolls, and the rest of the tomato mixture. Cover with any remaining leftover cabbage leaves. If needed, add water so that the cabbage rolls are covered by about an inch of liquid.

Cover and bake in a 350 degree F. oven for 1 hour 15 minutes. Remove from the oven, and use a fork to test one of the rolls to see if the rice is cooked. If it needs more time, add more water, cover, and cook for another 15-20 minutes, or until the rice is tender. When done, remove, and let rest covered for 30 minutes before serving.

Leave a comment

Posted in Dinner, Healthy Recipes, Uncategorized. Bookmark the permalink.

Swordfish with Tomatoes andCapers

Posted on April 26, 2012 by Natural Knowledge 24/7

Ingredients

1 cup chopped yellow onion (1 onion)
1 cup chopped fennel (1 bulb)
3 tablespoons good olive oil
1 teaspoon minced garlic
28 ounces cannedplum tomatoes, drained
1 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
2 tablespoonschicken stock
2 tablespoons good dry white wine
1/2 cup chopped fresh basil leaves
2 tablespoons capers, drained
1 tablespoonunsalted butter
4 (1-inch-thick)swordfish fillets(about 2 1/2 pounds)
Fresh basil leaves

Directions

For the sauce, cook theonionsand fennel in the oil in a large saute pan on medium-low heat for 10 minutes, until the vegetables are soft. Add thegarlicand cook for 30 seconds. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper.Simmeron low heat for 15 minutes. Add the chicken stock and white wine and simmer for 10 more minutes to reduce the liquid. Add the basil,capers, and butter and cook for 1 minute more.

Prepare a grill with hot coals. Brush the swordfish witholive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook. Place the sauce on the bottom of a plate, arrange the swordfish on top, andgarnishwith basil leaves. Serve hot or at room temperature.

Leave a comment

Posted in Dinner, Healthy Recipes, Uncategorized. Bookmark the permalink.

Pan Seared Scallops with Lemon WineReduction

Posted on April 24, 2012 by Natural Knowledge 24/7

Ingredients:

1 1/2 lbs, largedry sea scallops
1/2 cup flour
dusting of paprika
1 tbs good olive oil
1 tbs butter
juice of 1 lemon
2/3 cup white wine

Scallops Preparation:

Using a paper towel, pat scallops dry. Putscallopson a paper towel lined tray or sheet pan to further wick moisture.
Put 1/2 cup flour in a bowl and roll scallopsindividuallyin flour to coat. Place on an unlined tray or sheet pan.
Heat frying pan and add oil and butter. Heat, on high,until bubbly ( it is okay to see a little smoke). Add scallops, do not crowd.
Dust withpaprika.
Sear on high heat until golden brown, 3-5 minutes. With tongs, turn scallops and continue to sear until golden brown, 2-3 minutes.DO NOT OVERCOOK- or they will be tough.
Remove from pan to a plate and cover. Scallops will continue to cook.

Lemon Wine Reduction Preparation

To make a delicious reduction, use the brownbitsleft in the pan:

Turn off heat and add wine and lemon. Stir up brown bits. Turn heat back on high and let reduce by half.
Platescallopsandspoonreduction over them. Serve immediately.

Leave a comment

Posted in Dinner, Healthy Recipes, Uncategorized and tagged How to pan sear scallops, Pan searing scallops, Scallop recipes, Wine Reduction Recipes. Bookmark the permalink.

Cucumber Avocado SpringRolls

Posted on April 20, 2012 by Natural Knowledge 24/7

Ingredients:

Juice from 1/2 lime
2 Tbs. rice bran or canola oil
1 Tbs. rice vinegar
1/2 tsp. Dijon mustard
1/2 tsp. soy sauce
1 tsp. brown sugar
2 Haas avocados
20 rice paper rounds, 6 or 8 inches in diameter
10 green lettuce leaves
Leaves from 1 bunch fresh basil
Leaves from 1 bunch fresh mint
2 carrots, coarsely shredded
1/2 English cucumber, cut into thin strips

Directions:

In a small bowl, stir together the lime juice, oil, vinegar, mustard, soy sauce and brown sugar until the sugar dissolves; set aside.

Halve, pit and peel the avocados, and then cut them into 1/2-inch dice.

Place a wide, shallow bowl of warm water on a work surface. Lay a clean kitchen towel next to the bowl. Dip 1 rice paper round into the water for a few seconds to soften, then lay it flat on the towel. Dip a second round into the water and lay it directly on top of the first one. Using another towel, pat the top of the rice paper dry.

Center a lettuce leaf on top of the stacked rice papers. Starting about one-third in from the edge closest to you, arrange a few of the basil and mint leaves in a line across the lettuce. Top with a small roweachof the carrot, cucumber and avocado; be careful not to overstuff the roll. Lift the bottom edge of the rice paper up and over the filling and then roll once to form a tight cylinder. Fold in the sides of the rice paper and continue to roll the paper and filling into a tight cylinder. Set aside, seam side down. Repeat with the remaining rice paper and filling ingredients to make 10 rolls.

Cut each roll in half crosswise and arrange, cut side up, on a platter. Place the sauce alongside for dipping and serve immediately. Makes 20 rolls; serves 8 to 10.

Leave a comment

Posted in Dinner, Healthy Recipes, Lunch, Snacks, Uncategorized. Bookmark the permalink.

Cauliflower Fritters

Posted on April 20, 2012 by Natural Knowledge 24/7

INGREDIENTS
(Makes 8 patties)

Half a large head cauliflower
1 carrot, grated
2 whole eggs
¼ cup flaxseed meal
¼ cup raw, unsalted sunflower seeds
¼ cup hazelnuts, finely chopped
¼ cup fresh parsley, finely chopped
1 tsp lime juice
½ tsp salt
1 tbsp poppy seeds
¼ tsp black pepper
1 tsp fresh thyme
½ tsp ground cinnamon
¼ tsp smoked paprika
pinch cayenne pepper

DIRECTIONS

Cut cauliflower into little florets and add to the bowl of your food processor. Process on pulse until cauliflower has texture of large grains of cracked wheat. Transfer to a large mixing bowl.
Add the rest of the ingredients and mix until well combined.
Heat a splash of olive oil in a frying pan and add about ¼ cup of the mixture for each fritter.
Cook three or four fritters at a time for 2 – 3 minutes on each side, until golden brown, then keep warm while you cook the remaining fritters.
Serve warm with a few fresh vegetables or a nice green salad.

Leave a comment

Posted in Healthy Recipes, Snacks, Uncategorized. Bookmark the permalink.

← Older Posts

Newer Posts →