My word for 2012 is intentional. I started a post soon after the new year on this word, but I have not quite finished it. There are several areas in which I am focusing my intentionality. One of which is healthy dinnertime meals. My husband was diagnosed with high cholesterol, so these meals represent his recommended eating plan...no red meat, low sodium, no white bread or white potatoes, and overall a healthy diet rich in whole grains, fruits, and vegetables. My focus is dinner meals right now, but eventually I hope to include breakfasts, snacks, and lunches.
I need a place to keep all of my recipe ideas so I remember what we've made and what we like! Some of my recipes are online while others are handwritten or typed. I hope that you will find these recipes helpful, as I am very excited about only having to go to one place to decide on our menus!
Note: We are trying new recipes each month until we get about 30 yummy heart-healthy recipes. This list will be growing each month!!!
Please feel free to share any healthy recipes your family loves!
Dinners
1. Chili-Rubbed Tilapia
2.Chicken Tetrazzini
3. Quick Zucchini Parmesan*
4. Chicken Tortilla Soup*
5. Spicy Chicken Tacos
6. Roasted Chicken Lasagna with Ricotta and Spinach*
7. Pork Tenderloin Southern Style
*See recipe below
Trying these new recipes in February (and I will add them to the list if we like them!):
-Honey Sauced Chicken (in crock pot)
-Crock Pot Southwestern Chicken
-Quinoa Burgers
-Honey Lime Tilapia
-Easy Cheesy Zucchini Bake (as a side)
-Broccoli and Cheddar Quiche with a Brown Rice Crust
-Roasted Tomato Basil Soup
Quick Zucchini Parmesan (recipe from my aunt, not sure of original source)
2 tsp olive oil
1 medium onion, chopped
1 clove garlic, finely chopped
4 medium roma tomatoes
1/4 tsp. salt
2 medium zucchini
1/4 tsp basil
1/4 tsp oregano
1/4 cup Parmesan cheese
1/4 cup Italian breadcrumbs
1/2 cup shredded mozzarella
cooked brown rice or whole wheat pasta
1. In a 9" skillet, heat oil, add onion and saute until golden. Add garlic.
2. Stir in tomatoes and salt, cook 2 minutes. Wash zucchini and tip off and discard ends. Cut lengthwise into 1/4 inch slices.
3. In a small bowl, combine basil and oregano and 2 tablespoons Parmesan. Sprinkle cheese mixture over zucchini and pat firmly onto zucchini.
4. Remove 1/2 of tomato mixture from skillet. Arrange zucchini slices in skillet. Spoon removed 1/2 of tomatoes over slices.
5. In a bowl, combine bread crumbs, remaining Parmesan, and mozzarella. Sprinkle over zucchini. Cover tightly and simmer 8-10 minutes. Uncover and broil until cheese browns. Serve with pasta or rice.
Our Favorite Chicken Tortilla Soup (not sure of original source)
3 large chicken breasts
8 cups of water
4 chicken bouillon cubes
1 cup chopped onion
2 cloves garlic, minced
2 T olive oil
1 (16oz) can Mexican-style stewed tomatoes
1 small package frozen corn
1 1/2 tsp. black pepper
3 medium zucchini, sliced and diced
3 yellow squash, sliced and diced
2 large carrots (or about 2 handfuls of small ones (sliced)
1 can mild rotel
3 tsp. cumin
3 tsp. garlic powder
Boil 8 cups of water and cook chicken in water for broth Remove chicken (shred or cut into bite-sized pieces) and add bouillon cubes to broth. Saute onion and garlic in olive oil. Add veggies, sauteed mixture, and all other ingredients. Boil, cover, reduce heat, and simmer for 30 minutes. (**Can also be put in crock pot and cooked on high until vegetables are soft.)
Serve with chips, cheese, avocado, and sour cream.
Roasted Chicken Lasagna with Ricotta and Spinach (my variation from a Taste of Home recipe)
1 cup light (or fat free) ricotta cheese
1 cup low-fat (or fat free) cottage cheese
1/2 pkg. (5oz) frozen chopped spinach, thawed and squeezed dry
1 egg
1/2 tsp. dried oregano
1/8 tsp. freshly ground black pepper
10 uncooked whole wheat lasagna noodles
1 small fully cooked rotisserie chicken, skinned and chopped into bite-sized pieces (about 3 1/2 cups chopped)
1 T olive oil
1/2 cup onion, chopped
1 clove garlic, minced
1 6oz. can tomato paste
1 1/2 cups water
1 medium zucchini, chopped
2 small yellow squash, chopped
2 tsp. salt
3/4 tsp. dried oregano
1/4 tsp. pepper
1 cup crumbled light feta cheese
8 ozs. shredded light mozzarella cheese
2 T chopped fresh parsley
In a medium bowl, combine ricotta, cottage cheese, spinach, egg, oregano, and black pepper. Cover and refrigerate until ready to use.
Prepare lasagna noodles according to package directions. Drain. Rinse with cold water and drain again. Set aside.
Saute onion and garlic in 1 T olive oil until onion is tender. Stir in tomato paste, water, zucchini, squash, salt, oregano, and pepper. Simmer, covered, 30 minutes.
Spray a 9" x 13" baking pan with cooking spray. To assemble lasagna, spoon 1 cup sauce over bottom of pan. Arrange 3-4 lasagna noodles over sauce. Top noodles with another cup of sauce followed by 1/3 chicken, 1/3 feta, and 1/3 mozzarella. Arrange 3-4 more noodles over top, followed by 1 cup sauce, 1/3 chicken, all of the ricotta/spinach mixture, 1/3 feta, and 1/3 mozzarella. If you have enough sauce left over, repeat layering with remaining noodles, sauce, chicken, feta, and mozzarella. Sprinkle parsley over top.
Cover loosely with foil and bake at 375 degrees for 40 minutes. Remove foil and bake for 5 more minutes. Let stand for 10 minutes before serving.
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