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The document provides a table of contents and introduction for a cookbook titled "20 Fresh, Light & Quick Dinners" published by Health-E-Meals.com. The table of contents lists 24 recipes ranging from appetizers to main dishes to soups/stews. The introduction provides background on Health-E-Meals.com and defines their approach to "healthy" recipes. It also provides publishing details and contact information for the author.
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Cook book-healthy-foods-20-fresh-light-amp-quick-dinners-g
- 2. TABLE OF CONTENTS Introduction Page 3 Angel Hair with Shrimp, Feta and Tomatoes Page 5 Fettuccine with Vegetables and Creamy Gorgonzola Sauce Page 6 Lemon Scallops with Angel Hair Page 7 Pizza with Spinach and Sun-Dried Tomato Pesto Page 8 Asian-Marinated Hamburgers Page 9 Feta-Stuffed Greek Burgers Page 10 Zesty Black Bean and Rice Burgers Page 11 Easy Crockpot Salsa Chicken Page 12 Grilled Cajun Catfish Page 13 Orange Roughy with Cucumber Dill Sauce Page 14 Parmesan-Garlic Salmon Page 15 Asian Pork Tenderloin Page 16 Citrus-Marinated Flank Steak with Fruit Salsa Page 17 Steak Diane with Lemon Page 18 Baked Asian Chicken Page 19 Grilled Chicken with Sherry-Soy Sauce Marinade Page 20 Raspberry-Glazed Grilled Chicken Page 21 Spicy Cilantro-Lime Chicken Page 22 Southwestern Chicken and Black Bean Salad Page 23 Rustic Ravioli Stew Page 24 2
- 3. INTRODUCTION Welcome to 20Fresh, Light & Quick Dinners published by Health-E-Meals.com! Health-E-Meals.com is a low-cost membership-based website that provides healthy recipes, snack ideas, fitness and motivation tips, quick links to healthy- living information on the web, and many more great resources for busy people who want to fit healthy meals and activity into their busy lives. The recipes contained in this e-cookbook are a sampling of the recipes offered in our premium e-cookbook, Healthy Express: 101 Light, Fresh & Quick Dinners (available for purchase at http://hop.clickbank.net/?Callenbr/healthemea). Each recipe page comes complete with a description, estimates for preparation and cooking time, number of servings, time-saving tips, suggested side dishes and nutritional data. How Do We Define Healthy? At Health-E-Meals.com, we believe in a balanced approach to nutrition and fit- ness. We don't use any strict formulas or percentages to classify our recipes/meals as 'healthy'. We just look for meals that have reasonable amounts of fat and calo- ries, with generous amounts of veggies or fruits, and high fiber. About the Author Erin Rogers is the founder of Health-E-Meals.com. She is a stay-at-home mother of two young children who started Health-E-Meals.com at the beginning of 2002. She has a Bachelors degree from the University of Minnesota and a Masters degree from the University of Denver. She works out of her home in Centennial, Colorado. 3
- 4. Contact Information If youhave any questions about the recipes in this cookbook, simply contact the author, Erin Rogers at [email protected]. We also publish a free weekly ezine (electronic newsletter) called 'Dinners on the Double', that offers a quick and healthy dinner idea, healthy cooking tips and other great information. To sign up for this free newsletter, simply visit: <http://hop.clickbank.net/?Callenbr/healthemea>. Copyright 2002 Health-E-Meals.com. ALL RIGHTS ARE RESERVED. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including pho- tocopying, recording or by any informational storage or retrieval system without express written permission from the publisher. While all attempts have been made to verify information provided in this book, neither the Author nor the Publisher assumes any responsibility for errors, inaccu- racies or omissions. Published by: Health-E-Meals.com Designed by: Haotao Yin and Vivian Liu Members of www.virtual-groups.com To purchase your copy of Healthy Express: 101 Light, Fresh & Quick Dinners for just $12.95, please visit: <http://hop.clickbank.net/?Callenbr/healthemea> Or visit <http://hop.clickbank.net/?Callenbr/healthe2> and sign up for your low-cost website membership to get access to more quick & healthy recipes, PLUS healthy snacks, lunches, breakfasts, desserts, fitness and motivation tips, 4
- 5. Angel Hair withShrimp, Feta and Tomatoes This is a delicious and very quick pasta dish. There's very little prep work involved and it cooks very quickly. The flavors of the shrimp, feta, tomatoes and lemon juice really complement each other well. Prep time: 10 minutes Cooking time: 10 minutes Time Saving Tips: Peeling shrimp is a bit tedious, so if you can buy your shrimp already peeled, go for it. If not, if you peeled them the night before or in the morning, it would speed up meal preparation. You could also use bottled, minced garlic. Makes: 4 servings Ingredients 2 teaspoons olive oil 3 cloves garlic, minced 1/4 cup white wine 2 tablespoons lemon juice 1/2 teaspoon oregano, dried 1 pound shrimp large (peeled and deveined) 2 ounces feta cheese, crumbled 2 tablespoons dried parsley 8 ounces angel hair pasta, cooked 2 (14 1/2-ounce) cans stewed tomatoes, petite diced, drained Directions 1. Heat olive oil in large nonstick skillet. Add garlic; cook about 2-3 minutes until softened. 2. Add wine, lemon juice, tomatoes, oregano and shrimp. Cover and simmer until shrimp are cooked, about 4-5 minutes. 3. Remove from heat; stir in feta. 4. Serve over cooked noodles; garnish with parsley. Suggested Side Dishes Green salad French or italian bread Nutritional Content Per Serving Calories - 434 Total fat - 8g Saturated fat - 3g Cholesterol -152mg Sodium - 1012mg Total carbohydrate -62g Dietary fiber - 6g Protein - 31g Vitamin C - 29% Iron - 25% Calcium - 14% Vitamin A - 23% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 5
- 6. Fettuccine with Vegetablesand Creamy Gorgonzola Sauce If you're looking for a 'splurge' that won't make you feel guilty, this is the recipe to try! You even get great amounts of Vitamins A and C and calcium. It's rich, creamy and delicious. You could also add chicken or seafood (shrimp, scallops, salmon, crab, lobster, etc.) to this recipe and it would be fantastic. Prep time: 10 minutes Cooking time: 17 minutes Time Saving Tips: Look for sliced mushrooms, broccoli and red bell pepper (salad bar, perhaps). Use fresh packaged pasta to cut down on cooking time. Bottled, minced garlic is an acceptable sub- stitute for fresh. Makes: 4 servings Ingredients 8 ounces uncooked fettuccine pasta 1 cup broccoli florets 1 cup sliced mushrooms 1 cup red bell pepper slices 2 teaspoons butter 2 cloves minced garlic 1 tablespoon all-purpose flour 1 1/4 cups fat-free milk Parmesan cheese 2 ounces light cream cheese (about 1/4 cup) Salt and pepper 2 ounces crumbled gorgonzola cheese (about 1/2 cup) Directions 1. Cook pasta according to package directions. 2. Steam vegetables until tender-crisp. 3. Melt butter in medium saucepan over medium-high heat. Add minced garlic; cook 2-3 minutes, or until lightly browned. Add flour, whisk in. Slowly add milk, whisking constantly. Add cream cheese and gorgonzola; heat 1-2 minutes - until cheese is melted. Bring to a boil; sauce will thick- en. Remove from heat. 4. Toss together cooked pasta, vegetables and sauce. Top with parmesan cheese, salt and pepper (optional). Suggested Side Dishes Steamed broccoli Nutritional Content Per Serving Calories - 312 Total fat - 10g Saturated fat - 5g Cholesterol - 27mg Sodium - 433mg Total carbohydrate - 40g Dietary fiber - 3g Protein - 16g Vitamin C - 58% RDV Calcium - 19% RDV Iron - 9% RDV Vitamin A - 15% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 6
- 7. Lemon Scallops withAngel Hair This is a very fast and light, delicious recipe. It has tons of great lemon flavor. You could substitute shrimp or chicken for the scallops if you'd like, but scallops are so good! Prep time: 7 minutes Cooking time: 10 minutes Time Saving Tips: If you don't have time to chop fresh basil and parsley, you can substitute dried. Just remember to use less. Scallops cook very quickly, so this recipe will go fast! Makes: 4 servings Ingredients 8 ounces angel hair pasta 1/4 cup dry white wine 3 tablespoons lemon juice 1/2 teaspoon grated lemon peels 2 stalks thinly chopped green onions 1/2 teaspoon dried rosemary 1 tablespoon chopped, fresh basil 2 cloves minced garlic 2 tablespoons butter 1/2 pound scallops 2 teaspoons chopped parsley 2 tablespoons grated or shredded parmesan cheese Directions 1. Cook pasta according to package directions. 2. While pasta is cooking, combine wine, lemon juice, lemon peel, green onion, rosemary, basil and garlic in a large skillet. Bring to a boil, stirring often, until liquid has reduced by half. 3. Add scallops and stir to coat in lemon sauce. Cook until opaque, 1-2 minutes. 4. Remove pan from heat and stir in butter; stir until melted. 5. Toss cooked pasta with sauce. Sprinkle0with chopped parsley and parmesan cheese. Suggested Side Dishes Steamed broccoli Nutritional Content Per Serving Calories - 359 Total fat - 8g Saturated fat -0g Cholesterol - 53mg Sodium - 339mg Total carbohydrate - 47g Dietary fiber - 2g Protein - 22g Vitamin C - 10% RDV Calcium - 5% RDV Iron - 14% RDV Vitamin A - 6% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 7
- 8. Pizza with Spinachand Sun-Dried Tomato Pesto Here's a delicious, quick pizza with lots of great nutrition! You'll get great servings of Vitamins A and C as well as 25% of the recommended daily value for calcium. Prep time: 15 minutes Cooking time: 10 minutes Time Saving Tips: Buy shredded cheese to save a bit of prep time. Also, you should be able to find a bag of prewashed baby spinach leaves. Using a premade pizza shell will save quite a bit of time. Makes: 4 servings Ingredients 1/2 cup (dry pack) sun-dried tomatoes 1 teaspoon olive oil 2 tablespoons fresh basil leaves 2 cloves garlic 3 tablespoons parmesan cheese 1 tablespoon balsamic vinegar 1/3 cup tomato juice 2 tablespoons tomato paste 1 pizza shell (such as Boboli) 2 cups fresh spinach leaves 3/4 cup mozzarella cheese Directions 1. Prepare sun-dried tomatoes by pouring boiling water over them to cover; let stand 10 minutes and then drain. 2. When tomatoes are ready, prepare pesto in food processor or blender by combining tomatoes though tomato paste (8 ingredients). 3. Spread pesto over prepared pizza crust, top with spinach leaves and then mozzarella. 4. Bake according to pizza shell directions, just until cheese is melted and ingredients are warmed through. Suggested Side Dishes Tossed salad with lowfat italian dressing. Nutritional Content Per Serving (one quarter of pizza) Calories - 281 Total fat - 7g Saturated fat -4g Cholesterol - 38mg Sodium - 327mg Total carbohydrate - 23g Dietary fiber - 1g Protein - 11g Vitamin C - 15% RDV Calcium - 25% RDV Iron - 10% RDV Vitamin A - 37% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 8
- 9. Asian-Marinated Hamburgers In thisrecipe, you'll marinate and baste the hamburgers with a delicious Asian-flavored marinade. The result is a very flavorful burger! Prep time: 7 minutes (plus 1-8 hours marinating time) Cooking time: 12 minutes Time Saving Tips: You can use bottled, minced gingeroot instead of fresh. Makes: 4 servings Ingredients 1 pound lean ground beef 1/4 cup water 1/4 cup soy sauce 2 tablespoons brown sugar 1 teaspoon minced ginger root 1 tablespoon worcestershire sauce 3 tablespoons sesame seeds 4 whole wheat hamburger buns Directions 1. Form beef into 4 patties. Place in glass baking dish. 2. Combine water, soy sauce, brown sugar, gingerroot and worcestershire in a small bowl. Pour over burgers. Refrigerate 1 hour or up to 8 hours, flipping burgers at least once. 3. Remove burgers from marinade, sprinkle with sesame seeds (press in) and place on lightly greased grill rack. Heat reserved marinade until boiling, boil one minute and use as a baste for burgers on grill. 4. Cook burgers until they are done to your liking, flipping once (avoid rare to medium to reduce risk of foodborne illness) - approximately 5-7 minutes on each side. 5. Serve on toasted buns with sliced tomato, lettuce and red onion. Suggested Side Dishes Steamed snow peas/sugar snap peas tossed with a splash of sesame oil and chopped garlic. Nutritional Content Per Serving (including burger and bun, but not condiments) Calories - 326 Total fat - 10g Saturated fat -4g Cholesterol - 63mg Sodium - 879mg Total carbohydrate - 29g Dietary fiber - 2g Protein - 30g Vitamin C - 0% RDV Calcium - 8% RDV Iron - 24% RDV Vitamin A - 0% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 9
- 10. Feta-Stuffed Greek Burgers Theseburgers combine the unique flavor of feta with oregano, red onion and garlic to make a tasty change to your normal hamburger. You could also use ground turkey with this recipe. Prep time: 10 minutes Cooking time: 10 minutes Time Saving Tips: This is a very quick recipe to prepare! Makes: 4 servings Ingredients 1 pound ground beef, extra lean 1 tablespoon garlic, minced 1 teaspoon oregano 2 tablespoons red onion, minced 1/4 teaspoon black pepper 1 ounce feta cheese, crumbled 4 hamburger buns, whole wheat Directions 1. Preheat grill (or broiler). 2. Combine ground beef, garlic, oregano, red onion, and black pepper; form into 8 patties 3. Divide feta evenly on top of 4 of the patties. 4. Top with other 4 patties and pinch edges to seal. 5. Place burgers on grill, cook until desired doneness, flipping once (approximately 10-12 minutes). For best flavor, don't overcook. Suggested Side Dishes Sliced tomatoes and cucumbers tossed with a splash of olive oil and balsamic or red wine vinegar, salt and pepper. Nutritional Content Per Serving Calories - 338 Total fat - 14g Saturated fat -5g Cholesterol -69mg Sodium - 348mg Total carbohydrate -27g Dietary fiber - 2g Protein - 29g Calcium - 17% Iron - 32% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 10
- 11. Zesty Black Beanand Rice Burgers Give these meatless burgers a try! They have tons of fiber, are low in fat and are a nice change from ground beef or turkey burgers. You'll be surprised at the great flavor! Prep time: 10 minutes Cooking time: 10 minutes Time Saving Tips: This is so quick - just chopping a bit of onion and cilantro! Makes: 4 servings Ingredients 1 cup cooked instant rice 1 15-ounce can black beans, drained and rinsed 1/4 cup chopped onions 1 tablespoon chopped cilantro 2 tablespoons salsa 4 whole wheat hamburger buns Directions 1. Mash beans with food processor or fork or potato masher. With fork, mix in rice, onion, cilantro and salsa. 2. Spray large nonstick skillet with cooking spray. Heat to medium-high heat. 3. Use 1/2 cup mixture for each patty. Flatten onto skillet. Cook 4-5 minutes on each side, or until lightly browned. 4. Serve with salsa, sour cream, lettuce, sliced avocado. Suggested Side Dishes Tossed salad with your favorite veggies and lowfat soutwestern ranch dressing Nutritional Content Per Serving (for 1 patty and 1 bun, not including condiments) Calories - 261 Total fat - 3g Saturated fat -0g Cholesterol -0mg Sodium - 670mg Total carbohydrate - 50g Dietary fiber - 7g Protein - 11g Vitamin A - 0% Recommended Daily Value, based on 2,000 calorie diet Vitamin C - 3% Calcium - 14% Iron - 19% Recipe Index 11
- 12. Easy Crockpot SalsaChicken Quick, healthy and delicious. Just pop the four ingredients into the crockpot in the morning and you'll have a great-tasting meal for dinner. This would also be great for larger gatherings. Prep time: 2 minutes Cooking time: 8 hours Makes: 10 (generous) servings Ingredients 4 boneless skinless chicken breasts 32 ounces salsa (I use 2- 16 oz. jars) 1 can corn, drained 1 can black beans, drained Flour tortillas Optional condiments: light sour cream, guacamole, lettuce, tomatoes, cheese, salsa (however, they taste great, and are lighter, without any toppings) Directions 1. Place all ingredients in crockpot. 2. Cook on low 6-8 hours 3. 30-60 minutes prior to serving, remove chicken, shred and return to crockpot. 4. To serve, use chicken mixture as filling inside tortillas. 5. Add desired condiments. Suggested Side Dishes Refried beans Spanish/mexican rice Fresh fruit Nutritional Content Per Serving (1 large serving of chicken mixture, not including tortillas) Calories - 356 Total fat - 5g Saturated fat - 1.1g Polyunsat. fat - 1.7g Monounsat. fat - 1.5g Cholesterol - 58mg Sodium - 498mg Potassium - 657mg Total carbohydrate - 48.6g Dietary fiber - 5.1g Protein - 30.3g Recipe Index 12
- 13. Grilled Cajun Catfish Catfishis a great, mild fish that tastes great with a cajun spice rub. This is a little spicy, but you can adjust the seasonings and add some tartar sauce to cool it a bit. If you don't have a grill, you could cook this in a nonstick frying pan. Prep time: 10 minutes Cooking time: 10 minutes Time Saving Tips: You could prepare the cajun spice rub ahead of time. Otherwise, this is a very quick dish to prepare. Makes: 4 servings Ingredients 2 teaspoons blackening seasoning 2 teaspoons paprika 2 teaspoons garlic powder 1 teaspoon dried oregano 1 teaspoon onion powder 1/2 cup bread crumbs 1 1/2 pounds catfish fillets cooking spray Directions 1. Preheat grill 2. Mix together all seasonings (blackening through bread crumbs). 3. Rinse catfish and pat dry. 4. Sprinkle about 1 t. of seasoning mixture on each side of fish, rub in. 5. Spray grill rack with cooking spray. Grill fish approximately 4-5 minutes on each side; or until color is opaque and fish flakes easily with fork. Suggested Side Dishes Corn on the cob Chopped cucumber and tomatoes tossed with olive oil and balsamic vinegar Optional: Corn bread or low fat biscuits Nutritional Content Per Serving Calories - 205 Total fat - 6g Saturated fat - 2g Cholesterol -60mg Sodium - 455mg Total carbohydrate - 13g Dietary fiber - 0g Protein 26g Vitamin A - 20% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 13
- 14. Orange Roughy withCucumber Dill Sauce This recipe is very low calorie, and very low fat. It's also very quick and quite tasty! The creamy cucum- ber dill sauce really wakes up the flavor of the mild fish. Great for a warm night when you want some - thing cool. You could substitute other types of white fish for the orange roughy, including cod, sole or flounder. Prep time: 5 minutes Cooking time: 7 minutes Time Saving Tips: This is a very quick dish as is - just keep your sides quick and you'll be eating in no time. Makes: 4 servings Ingredients 1 pound orange roughy (or other mild white fish) 2 tablespoons lemon juice 1/2 peeled and chopped cucumber (about 1/2 cup) 2 tablespoons light mayonnaise 2 tablespoons fat-free plain yogurt 1 teaspoon dried dill weed 1 teaspoon yellow mustard Directions 1. Spray broiler pan with nonstick cooking spray. Place fish in pan and sprinkle with lemon juice; broil 6-7 minutes, or until fish flakes easily when tested with fork. 2. While fish is broiling, combine remaining ingredients in small bowl. 3. Serve fish with sauce. Suggested Side Dishes Brown rice (with no added fat) Sliced tomatoes, drizzled with olive oil, chopped basil, salt and pepper Nutritional Content Per Serving Calories - 116 Total fat - 4g Saturated fat -0g Cholesterol - 23mg Sodium - 149mg Total carbohydrate - 2g Dietary fiber - 0g Protein - 17g Vitamin C - 2% RDV Calcium - 2% RDV Iron - 1% RDV Vitamin A - 2% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 14
- 15. Parmesan-Garlic Salmon Coating andbaking fish fillets makes for some of the quickest and healthiest dinners around. This coat- ing has lots of great flavor. Although salmon has more fat than many other types of fish or meat, the health benefits of its omega fats are well-documented. If you're on a stricter diet, you could substitute cod, flounder, sole, or other fillets to cut down on the calorie and fat content. Prep time: 5 minutes Cooking time: 12 minutes Time Saving Tips: It doesn't get much faster than this - just chop some green onions. Makes: 4 servings Ingredients 1 pound salmon (or other fish fillets) 1/3 cup lowfat mayonnaise 1 clove minced garlic 3 tablespoons grated parmesan cheese 1/2 teaspoon worcestershire sauce 2 tablespoons chopped green onions, or chives Directions 1. Thaw fish if frozen. Rinse and pat dry with paper towels. 2. Coat a 10x6x2 baking dish with nonstick cooking spray. Add fillets. 3. Stir together mayonnaise, garlic, parmesan, green onions and worcestershire; spread over fish. 4. Bake uncovered at 450 degrees for 12-14 minutes, or until fish flakes easily with fork. Suggested Side Dishes Steamed vegetables (such as broccoli, zucchini, cauliflower, carrots, mushrooms) Nutritional Content Per Serving *Calories - 318 *Total fat - 19g Saturated fat -4g Cholesterol -109mg Sodium - 274mg Total carbohydrate - 2g Dietary fiber - 0g Protein - 32g Vitamin A - 6% Recommended Daily Value, based on 2,000 calorie diet Vitamin C - 4% RDV Calcium - 2% RDV Iron - 4% RDV *Note: You can reduce calories to 168 and total fat to 8 grams by substituting cod, or similar white fish. Recipe Index 15
- 16. Asian Pork Tenderloin Lightand tasty! This is packed with flavor. You'll NEVER guess that you're eating healthy! Prep time: 5 minutes Cooking time: 45 minutes Time Saving Tips: If time is a significant factor, use bottled, minced garlic and gingeroot. But, if you can take a couple minutes to mince them fresh, you'll get an even better taste. Also, before measuring honey and molasses, spray measuring spoon with cooking spray and they will just slide right out instead of sticking. Makes: 6 servings Ingredients 1 1/2 lbs pork tenderloin 1 teaspoon honey 1 teaspoon molasses 2 cloves garlic, minced 1 teaspoon minced fresh gingerroot 1 teaspoon light soy sauce 1/2 teaspoon sesame oil 1 teaspoon sesame seeds 2 teaspoons sliced green onions Directions 1. Preheat oven to 425 degrees. 2. Remove all visible fat from pork; place in a shallow baking pan. 3. In a small bowl, whisk together remaining ingredients except sesame seeds and onions. 4. Brush honey mixture over pork; sprinkle with sesame seeds. 5. Bake uncovered for 45 minutes (or until meat thermometer reads 160 degrees F). 6. To serve, slice thinly and garnish with green onions. Suggested Side Dishes To complete a very healthy meal, add cooked brown rice (which is tastiest by cooking in chicken both instead of water and adding some seasonings like green onions, garlic and soy sauce) and steamed vegetables. A combination of broccoli, red pepper and mushrooms would be nice. Nutritional Content Per Serving Calories - 169 Total fat - 6.8g Saturated fat - 2.2g Polyunsat. fat - 0.9g Monounsat. fat 3 Cholesterol - 75mg Sodium - 90mg Total carbohydrate - 2.3g Dietary fiber - 0.1g Protein 23.5g Vitamin B12 - 1mcg (17% PDV) Iron - 2mg (11% PDV) Vitamin B6 - 1mg (50% percent daily value based on 2,000 calorie diet) Recipe Index 16
- 17. Citrus-Marinated Flank Steakwith Fruit Salsa Here's a delicious and refreshing summer steak recipe that has lots of fiber, Vitamin C and is very low in saturated fat. Prep time: 10 minutes (plus 2-24 hours marinating time) Cooking time: 12 minutes Time Saving Tips: Feel free to use bottled lime juice, and dried parsley (but only use 1 t.) Makes: 4 servings Ingredients 1/2 cup orange juice concentrate, thawed 2 tablespoons lime juice 1 finely chopped jalapeno pepper 1/2 teaspoon paprika 1 pound beef flank steaks 1 small grapefruit (peeled, seeded and chopped) 2 oranges (peeled, seeded and chopped) 1 tablespoon chopped parsley 1 tablespoon chopped cilantro Directions 1. To prepare marinade: In a small bowl, combine orange juice concentrate, lime juice, jalapeno and paprika. Remove 1 heaping teaspoon and place in medium bowl, set aside. 2. Pour prepared marinade into a large ziploc bag; add 1/3 cup water. Score flank steak by making shallow cuts across both sides in a diamond pattern. Place steak in bag. Marinate 2 hours, or up to overnight. 3. Chop oranges, grapefruit, parsley and cilantro; add to bowl with reserved marinade ingredients. Salt if desired. Chill in refrigerator for at least 30 minutes. 4. When ready to grill: Remove meat from bag, discard marinade. Place meat on preheated grill rack. Grill, turning once, 12-14 minutes (160 degrees F for medium doneness). 5. Serve with chilled fruit salsa. Suggested Side Dishes Warm whole wheat flour tortillas Grilled vegetables (brushed with fruit juice and olive oil, salt and pepper) Nutritional Content Per Serving (including steak and fruit salsa) Calories - 360 Total fat - 15g Saturated fat -0g Cholesterol - 81mg Sodium - 82mg Total carbohydrate - 25g Dietary fiber - 5g Protein - 33g Vitamin C - 135% RDV Calcium - 3% RDV Iron - 15% RDV Vitamin A - 8% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 17
- 18. Steak Diane withLemon Here's a light version of Steak Diane. I'd serve this on a leisurely night with boiled baby red potatoes and fresh steamed asparagus. However, since it is so quick to prepare, you can really make it any night! This would also be a great menu to serve when you have guests for a nice dinner. Prep time: 5 minutes Cooking time: 12 minutes Time Saving Tips: Everything in this recipe is quick - there's no washing, peeling or chopping involved! Makes: 4 servings Ingredients 1/4 teaspoon black pepper 1 pound beef top sirloin steak, all visible fat removed 1 cup fat-free beef broth 1 tablespoon all purpose flour 2 teaspoons dijon style mustard 1 tablespoon worcestershire sauce 1 teaspoon lemon juice 1 tablespoon dried chives 1 teaspoon dried parsley Directions 1. Spray large nonstick skillet generously with cooking spray. Heat over medium heat. 2. Cut steak into 4 pieces. Sprinkle both sides with pepper. 3. Cook beef in skillet, turning once, until desired doneness (10-12 minutes for medium). Remove beef from skillet and keep warm. 4. In small bowl, mix broth, dijon, worcestshire and lemon juice until smooth. Add to skillet; heat to boiling. Let boil one minute while stirring constantly. Stir in chives and parsley. Serve over steaks. Suggested Side Dishes Boiled baby red potatoes Steamed fresh asparagus Nutritional Content Per Serving Calories - 222 Total fat - 7g Saturated fat -2g Cholesterol -100mg Sodium - 594mg Total carbohydrate - 2g Dietary fiber - 0g Protein - 36g Vitamin C - 6% Calcium - 1% Iron - 23% Vitamin A - 6% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 18
- 19. Baked Asian Chicken Wow- this is tasty and quick! A perfect meal for a weeknight and good enough to serve for company. By adding the brown rice and broccoli, you'll round out your meal with fiber and vitamins. Prep time: 5 minutes Cooking time: 20 minutes Time Saving Tips: You could prepare the sauce ahead of time. Otherwise, this is a very quick dish to prepare! Makes: 4 servings Ingredients 4 chicken breasts (boneless, skinless) 1 teaspoon ginger root (bottled, chopped ) 2 cloves garlic (bottled, chopped ) 3 tablespoons brown sugar 4 tablespoons soy sauce low sodium 2 tablespoons white vinegar Directions 1. Preheat oven to 350 degrees 2. Spray baking dish with cooking spray; arrange chicken breasts in single layer. 3. Combine all remaining ingredients in small bowl; whisk to combine; pour over chicken 4. Bake for about 20 minutes, or until chicken is cooked through. 5. To serve, slice chicken and garnish with green onions. Suggested Side Dishes Steamed broccoli Brown rice -- Here's a great way to give it more flavor: cook in chicken broth instead of water, add seasonings such as parsley, chives, garlic salt, Mrs. Dash, crushed red pepper Nutritional Content Per Serving Calories - 151 Total fat - 3g Saturated fat - 1g Cholesterol -46mg Sodium - 665mg Total carbohydrate - 12g Dietary fiber - 0g Protein 21g Recipe Index 19
- 20. Grilled Chicken withSherry-Soy Sauce Marinade Marinated, grilled chicken is such an easy and delicious dinner solution when you're looking to eat a healthy diet. And, there are so many variations that you can try new ones all the time and not get bored. Here's a yummy one to try! Prep time: 5 minutes (plus overnight marinating) Cooking time: 16 minutes Time Saving Tips: Use bottled, minced garlic and all you'll need to do is measure the ingredients into the ziploc bag. Makes: 4 servings Ingredients 1 cup dry sherry 1 pound boneless, skinless chicken breasts 3 tablespoons olive oil 2 tablespoons reduced-sodium soy sauce 1 teaspoon dried oregano 2 cloves garlic, minced Directions 1. Place all ingredients in large ziploc bag; squeeze to combine. Place in refrigerator overnight. 2. When ready to cook, preheat grill or broiler. Place chicken on grill (or under broiler), reserving marinade. Grill (or broil) 7-10 minutes on each side, brushing with marinade, until chicken is no longer pink when cut through thickest parts. Suggested Side Dishes Tossed salad Whole grain rolls Nutritional Content Per Serving Calories - 190 Total fat - 11g Saturated fat -2g Cholesterol -65mg Sodium - 520mg Total carbohydrate - 8g Dietary fiber - 1g Protein - 27g Vitamin A - 0% Recommended Daily Value, based on 2,000 calorie diet Vitamin C - 0% RDV Calcium - 0% RDV Iron - 4% RDV Recipe Index 20
- 21. Raspberry-Glazed Grilled Chicken Here'sa great meal for a Friday night on the grill. You'll love the delicious glaze on these chicken breasts. Just make sure to plan for the hour marinating time required. Prep time: 5 minutes, plus 1 hour to marinate Cooking time: 15 minutes Time Saving Tips: Because this recipe calls for an hour to marinate, it's important to plan on serving this chicken on a night that dinner doesn't need to be served right after getting home from work. If you pick a Friday night, put the marinade together, toss it in the fridge and have a little 'happy hour' until it's time to grill! Also use the marinating time to prepare your side dishes. Makes: 4 servings Ingredients 1/2 cup raspberry jam 2 tablespoons balsamic vinegar 2 tablespoons cilantro, chopped 1/4 teaspoon black pepper 1 pound boneless, skinless chicken breasts Directions 1. Combine first four ingredients in a large ziploc bag; add chicken. Refrigerate one hour; turning chicken once. 2. Heat grill. 3. Remove chicken from marinade; reserve marinade. Place chicken on grill; during cooking, brush with marinade; cook 15-20 minutes (turning occasionally) or until chicken is cooked through. 4. If desired, heat remaining marinade to boiling, boil one minute and serve over chicken. *Note: You can also use a broiler for this recipe. Suggested Side Dishes Tossed green salad, with fresh raspberries, slivered almonds and raspberry vinaigrette Brown rice Nutritional Content Per Serving Calories - 240 Total fat - 3g Saturated fat -1g Cholesterol -60mg Sodium - 319mg Total carbohydrate - 28g Dietary fiber - 0g Protein - 22g Recipe Index 21
- 22. Spicy Cilantro-Lime Chicken Here'sa perfect, easy grilled chicken recipe for a hot summer night that would taste really good with an ice cold margarita (or lemonade!) on the patio. You might also want to make some extra marinade for vegetables that you can throw on the grill for a delicious side dish. Remember to let the chicken mari- nate overnight. Prep time: 10 minutes (plus overnight marinating) Cooking time: 14 minutes Time Saving Tips: Use bottled, minced garlic. Makes: 4 servings Ingredients 2 tablespoons vegetable oil 1 pound boneless, skinless chicken breasts 1/3 cup lime juice 1 tablespoon chopped fresh cilantro 2 tablespoons chopped onions 2 cloves garlic, minced 1 teaspoon hot pepper sauce (such as Tabasco) Directions 1. Place all ingredients in large ziploc bag; squeeze to combine. Place in refrigerator overnight. 2. When ready to cook, preheat grill or broiler. Place chicken on grill (or under broiler), reserving marinade. Grill (or broil) 7-10 minutes on each side, brushing with marinade, until chicken is no longer pink when cut through thickest parts. Suggested Side Dishes Steamed brown rice, tossed with chopped cilantro and lime juice. Grilled vegetable and pineapple slices Nutritional Content Per Serving Calories - 180 Total fat - 11g Saturated fat -2g Cholesterol -65mg Sodium - 251mg Total carbohydrate - 1g Dietary fiber - 0g Protein - 26g Vitamin A - 1% Recommended Daily Value, based on 2,000 calorie diet Vitamin C - 1% RDV Calcium - 0% RDV Iron - 4% RDV Recipe Index 22
- 23. Southwestern Chicken andBlack Bean Salad Here's an easy, light salad packed with flavor. If you've never tried fresh cilantro before, try it with this recipe. It has such a distinctive and delicious flavor. Prep time: 15 minutes Cooking time: 6 minutes. Time Saving Tips: Use precooked, southwestern-flavored chicken strips if you can find them (if so, skip steps 1&2 and forgo the seasoning ingredients for the chicken). Also use bagged , pre- washed romaine lettuce and chopped veggies from a salad bar if available. Makes: 4 servings Ingredients 1 teaspoon blackening seasoning 3/4 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon paprika 4 cups torn romaine lettuce 1/4 cup chopped red onions 1/2 cup chopped red bell peppers 1 15-ounce can black beans, drained 1 cup corn 1/4 cup chopped fresh cilantro 1 clove minced garlic 1 pound boneless, skinless chicken breasts, cut into think strips 2 teaspoons canola oil 1/4 cup lime juice 3 tablespoons orange juice Salt and pepper Directions 1. Combine first 4 spices with chicken strips in a large ziploc bag. Shake until chicken is well-coat- ed. 2. Heat a large nonstick skillet coated with cooking spray (medium-high); add chicken. Cook 4-6 minutes, or until cooked through. Remove from heat. 3. Add torn lettuce, onions, red bell peppers, black beans and corn to a large salad bowl. Place chicken on top. 4. Whisk together cilantro, garlic, oil, juices and salt and pepper in a bowl. Serve over salad. Suggested Side Dishes Whole grain bread with garlic butter. Nutritional Content Per Serving Calories - 270 Total fat - 8g Saturated fat -1g Cholesterol -65mg Sodium - 646mg Total carbohydrate - 26g Dietary fiber - 8g Protein - 37g Vitamin C - 47% RDV Calcium - 8% RDV Iron - 16% RDV Vitamin A - 41% Recommended Daily Value, based on 2,000 calorie diet Recipe Index 23
- 24. Rustic Ravioli Stew Here'san easy, comfort stew perfect for a cold winter night. Prep time: 7 minutes Cooking time: 17 minutes Time Saving Tips: To cut prep time, use bottled minced garlic. Makes: 4 servings Ingredients 1 teaspoon olive oil 3 to 4 cloves garlic, minced 1 medium white onion or yellow onion, thinly sliced 1 (14 1/2 ounce) can low sodium beef broth or low sodium chicken broth 1 cup water 1 teaspoon chopped fresh rosemary or 1 teaspoon dried rosemary, crushed 1/4 teaspoon crushed red pepper (optional) 1 (9 ounce) package refrigerated chicken ravioli or cheese ravioli 1 (10 ounce) package baby spinach, coarsely chopped 1 (14 ounce) can no-salt-added stewed tomatoes (can use italian recipe-ready version) Garnish: grated parmesan cheese or romano cheese or asiago cheese (optional) Directions 1. Heat oil in large saucepan over medium heat. 2. Add garlic and onion, saute 5 minutes. 3. Add broth, water, rosemary and red pepper and bring to a boil. 4. Add ravioli and undrained tomatoes, bring to boil again. 5. Cover, reduce heat and simmer for 5 minutes. 6. Add spinach, and cook another 3 minutes or until ravioli is tender. 7. Serve with grated cheese. Suggested Side Dishes Whole grain roll Nutritional Content Per Serving (1/4 of recipe) Calories - 189 Total fat - 7g Saturated fat - 2.6g Polyunsat. fat - 0.8g Monounsat. fat - 2.8g Cholesterol - 66mg Sodium - 242mg Total carbohydrate - 21.4g Dietary fiber - 4.5g Protein - 11.6g Recipe Index 24
- 25. ******************************************************************** LOOKING FOR MORE GREAT RECIPES? ORDER THE HEALTHY EXPRESS COOKBOOK TODAY!! ********************************************************************* Save Time, Eat Well! The Healthy Express Cookbook: 101 Fresh, Light & Quick Dinners can be yours today for just $12.95! Inside this beautiful electronic cookbook, you'll find dozens more recipes like those in this free sample. Everything from pastas, to salads, to beef and pork, to vegetarian dishes. Every recipe is quick-to-make, healthy & nutritious and, of course, delicious!! As you were able to see in this sample cookbook, each recipe comes with handy time-saving tips, complete nutritional information, and simple side dish suggestions. You can have this cookbook on your computer in minutes…. Purchase today at: <http://hop.clickbank.net/?Callenbr/healthemea> Here's to your health!! Erin Rogers, Author, Healthy Express Cookbook