Healthy Foods

[Guardian Angel]

Quick Chicken Breasts

4 skinless, boneless chicken breast halves
4 ounces Dijon mustard
1/4 cup teriyaki sauce
1/2 cup grated Parmesan cheese
4 strips bacon

Wrap each breast in a strip of bacon.  Place chicken in a 9x13 inch baking dish. Slather mustard evenly over chicken, then pour teriyaki sauce evenly over all, then cover with cheese.
Bake at 400 degrees for 30 minutes.
 

[Butterfly]

Sauteed Strawberries With Cinnamon and Fresh Lime

2 tablespoons brown sugar, lumps broken up
1 tablespoon butter
1 tablespoon lime juice
1/4 teaspoon ground cinnamon
1 pint strawberries, washed, hulled and halved or quartered depending on size (about 2 cups)

In a medium skillet over medium low heat, stir together the brown sugar, butter, lime juice and cinnamon.  Cook until bubbling.  Add the strawberries and toss for two minutes.  Remove from heat and serve immediately.  Can be garnished with Cool Whip.

Makes four servings. 

Nutrition information for one serving: 77 calories; 3g fat(2g saturated); 8 mg cholesterol; 13 g carbohydrate; 1 g protein; 2 g fiber; and 29 mg sodium.

[Guardian Angel]

Spicy Sesame Noodles

1 lb. uncooked soba noodles or whole wheat spaghetti
2 cups fresh broccoli florets
2 tbls.peanut oil
1 tbls. dark sesame oil
1 tbls. soy sauce
1 tsp. hot sauce or more to taste
1/2 tsp crushed red pepper flakes
1/2 cup chopped scallions (white and green parts)
1/2 cup shredded carrots
Salt and freshly ground pepper.

Cook noodles according to directions, adding broccoli for last 30 seconds.  Drain; rinse under cold water; drain again.  Transfer noodles and broccoli to bowl.  Add peanut oil, sesame oil, soy sauce, hot sauce and red pepper flakes; toss to combine.  Stir in scallions and carrots.  Season to taste with salt and pepper.  For added crunch, top with dry roasted peanuts before serving.

[Guardian Angel]

Oatmeal Pancakes
 
Stir together the following and pour into a non-stick skillet as you would pancakes. Cook over medium heat until both sides are golden.
4 egg whites
½ cup rolled oats
1 T Splenda and cinnamon mix
¼ cup cottage cheese
Serve w/ 1 tsp of Brummel and Brown spread and and/or 1 T sugar-free or light syrup.

[Guardian Angel]

Grilled Eggplant Tomato Sandwiches

1 medium italian eggplant cut into ½ inch slices
1 tablespoon salt
1 ½ tablespoons olive oil
2 cloves garlic, crushed
3 tablespoons finely minced fresh basil
8 (½ inch) slices, crusty bread
4 ripe, medium tomatoes
fresh ground black pepper
½ cup crumbled Feta cheese (optional)

Do not peel eggplant. Remove end and cut into 1/2 inch slices. Sprinkle both sides with salt and allow to rest for 10 minutes. Thoroughly rinse slices to remove all salt and drain on absorbant paper.   Combine olive oil, garlic and lightly brush each slice. Grill over MEDIUM HIGH heat on gas grill or broil under broiler. When soft, remove immediately and sprinkle with basil. Meanwhile, slice tomatoes into 1/3 inch thick slices and season with black pepper.
Arrange tomatoes and eggplant on 4 slices of bread. Season with pepper and add crumbled Feta cheese, if desired. Top with second slice of bread and serve immediately.

[Guardian Angel]

Vegetable Pasta

3 medium zucchini, washed and ends removed
1 medium onion, peeled and chopped
2 cloves garlic, peeled and chopped
1 tbsp. olive oil
1 tbsp. dried leaf basil, crushed
½ tsp. coarsely ground black pepper
2 cups prepared no-fat pasta sauce
1 cup chopped fresh tomatoes
8 oz. dried pasta, shape of choice
1 tbsp. chopped fresh parsley or basil
grated Parmesan cheese, optional*

Cut zucchini in quarters lengthwise and cut into ½-inch pieces. Place zucchini, onion, garlic, and olive oil with seasonings in large, deep skillet and sauté over MEDIUM heat until soft. Stir often.
Add prepared sauce, mix well, and let simmer for 5 minutes. Stir in ½ cup chopped tomato and allow to heat thoroughly.
In a separate pot, cook pasta as directed on package. Drain well and place in large serving bowl. Add sauce and mix gently. Top with the reserved ½ cup chopped tomatoes and chopped herbs. Serve hot.

[Guardian Angel]

Fresh Tomato and Spinach Pasta

2 2/3 cups dried ziti
2 cloves garlic
4-6 medium tomatoes, seeded and coarsely chopped
4 cups spinach coarsley chopped
1 medium onion, thinly sliced
1 tbls olive oil
1/4 tsp crushed red pepper
1/2 tsp salt
1/4 cup slivered almonds
1/4 cup grated fresh parmesan cheese

Cook pasta; drain, keep warm.  In large skillet cook onion and garlic in hot oil over medium heat until onion is tender.  Add tomato, salt, pepper and red pepper.  Cook and stir over medium heat, about 2 minutes, or until the tomato is warm and releases some of its juices.  Stir in spinach until they begin to wilt.  Stir pasta into spinach mixture, sprinkle with cheese and almonds.

[Guardian Angel]

Middle Eastern Chickpea Burgers

2 cups chickpeas or 1-15 oz can, drained, rinsedand mixed with a spritz of fresh lemon juice and pinch of sea salt.
1/2 tsp sea salt
1/2 tsp turmeric
1/2 tsp paprika
1/4 tsp ground cumin
1/4 tsp ground coriander
1/8 tsp ground cinnamon
2 tsp minced garlic
1 tsp minced fresh ginger
3 Tbls extra-virgin olive oil
2 Tbls freshly squeezed lemon juice
2 1/2 cups cooked brown basmati rice
3 Tbls red bell pepper, finely diced
1/4 cup loosely packed fresh parsley, minced.

Preheat oven to 375; line a baking sheet wit parchement paper.  Combine chickpeas, salt, turmeric, paprika, cumin, coriander, cinnamon, garlic, ginger, oil and lemon juice in a food processor and process until smooth, scraping sides occaisionally.  Transfer mixture to a bowl and fold in rice, bell pepper and parsley.

Moisten your hands to keep mixture from sticking, then shape mixture into 1/4 inch thick patties about 2 1/2 inches in diameter.  Place them on prepared pan and bake for 22 to 25 minutes until patties start to get dry and crisp on the outside.  They'll firm up as they cool.

For a crispy burger, heat 2 Tsp olive oil in a skillet over medium heat and cook patties for about 3 minutes on each side until golden brown.

Serve on a wheat bun with lettace and tomato.