CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories

Lounge
Community 


Does anyone have any healthy recipes?

I love chicken, and it's pretty much the most healthy meat. I'm single, so I like to cook a whole batch of something and then freeze single serving sizes. This is helpful for a number of reasons:
1. Save money on eating out
2. Control portions
3. I can make things I like!!
So, If anyone has good healthy(but tasty) recipes, especially for boneless, skinless chicken breasts(it's what I have in the freezer) lemme know!
Thanks a Bunch.


Sun. Nov 4, 2:22pm

Add comment  
I have a bunch of chicken recipes that I love. But your version of healthy and mine may be different.
I use packaged seasonings such as if I am making enchiladas I use an enchilada sauce mix packet. Some people don't like what goes into them.
For my lasagna I use ragu pasta sauce. And so on.
So before I spend a long time writing out recipes let me know if this is acceptable to you.
I would be more than willing to share my tricks.
To give you a hint of the types of things
Obviously, lasagne, enchiladas, tacos, burritos, chimichangas, chili, tortilla pizza, chicken soup, 40 clove garlic chicken (sounds overpowering but it isn't),
chicken chow mein... That is off the top of my head will have to get my recipe book out to spark my memory.
All of it is really pretty low cal and very flavorful.
I think the highest calorie thing is the lasagne. A 4x4 inch square and about 3 inches high and about 400 cal
The tortilla pizza can add up too but that is easy to control
Post back on here and let me know.
I will check back.

Sunday, November 04, 2007, 4:50 PM

Add comment
Hey, I'm the op. Yes, I'd appreciate recipes...You can probably exclude anything with pasta though. My advice would be to type your recipes in a word processor and save them...that way you can just copy and paste whenever you want.
thanks!

Sunday, November 04, 2007, 8:19 PM

Add comment
Chicken Fajita Soup

MY FAVORITE!!! And always a crowd pleaser. I make this a lot and it is so amazing and very healthy!

Chicken Tortilla Soup:
3-4 Chicken breasts, cooked, diced
1-2 potatoes, chunked
2 cups chopped celery
2 cups chopped carrots
1 chopped zucchini
1 chopped onion
1 container chopped mushrooms
1-2 cans corn
1-2 cans black beans
2 cans tomato sauce (regular size, not mini)
1-2 cans diced tomatoes with chilies (or a jar of salsa will work)
1-2 quarts chicken stock
2 packets taco seasoning
2 tablespoon chili powder
cayenne pepper to taste
tortilla chips


add all raw veggies to a large pot in med/high with about 1 tablespoon of oil/butter. Let cook for about 5 minutes, stirring to prevent burning. Add packet of taco seasoning and let cook another 2-3 minutes. Add stock, canned veggies, tomato sauce, chili powder and chicken. Bring to a boil. Add cayenne and second seasoning packet if desired.

serve with tortilla chips on side

Makes: 8-10 servings

Monday, November 05, 2007, 9:13 AM

Add comment
Chicken in mushroom/wine sauce

1 package of deboned and deskined thighs
1 box of baby bella mushrooms - presliced is quicker
1 tbsp olive oil
1 tbsp butter
1/4 of red wine (marsala, merlot, whatever you like)
2 tbsp flour
2-3 cloves garlic
chicken broth or water to thin sauce to your liking
salt and pepper to taste

Melt butter with olive oil
Add salt and pepper to chicken
Sautee chicken until browned on both sides - remove from pan
saute mushrooms and garlic until mushrooms look done (5-10 mins?)
add flour and cook for 1-2 mins more - stirring
Add wine and deglaze - may make a thick paste - 2-3 mins
Add broth or water to thin to a gravy or sauce consistency - stir a lot
Add back chicken and warm everything up - if chicken isn't entirely cooked, then put a lid on, and let it simmer for a while. Add more broth/water if sauce gets too thick.

Serve with penne pasta, rice, or neither if you are watching carbs

Monday, November 05, 2007, 2:21 PM

Add comment
I have to do this in two parts. It was too long for Peertrainer to allow it.

Foil Packet chicken
On a piece of heavy duty foil place:
carrot and onion slices, then a chicken breast.
Season chicken (I use a spicy chicken seasoning)
Then all around the chicken place slices of yams,
and over the top of the chicken sliced mushrooms.
Cover and pinch edges so it is all sealed up.
Bake 375 for 45 min.
You may not need quite as long. Check at 30 min to see if it is done.


Breaded chicken strips
Use boneless and skinless breast
Cut in half so it is not so thick.
Cut into strips the size of your liking.
Dredge in italian bread crumbs. You can use as little or as much as you like.
Place in a preheated non stick skillet that has been sprayed with Pam.
After the first turn, spray the chicken with pam and salt the chicken. You may need to spray lightly one more time after you turn it a second time.
Turn every couple of minutes. When it is browned it should be done.

For a chicken parmesan you can use this recipe but don’t cut it into strips just in half so the breast isn’t so thick. When cooked, spoon a couple of Tablespoons of heated Garden veggie combo Ragu over the top and a slice of mozzarella cheese.
Oh I substitute mozzarella for parmesan.
Place under broiler for a minute or two. Just to melt the cheese.

To make your own ground chicken, take your chicken breast and dice it into a 1 inch dice then place in a food processor and let it run for a minute or so. Only 2 chicken breasts at a time. It is easier on the machine and will give a better end product.
I do a few pounds at a time and then vacuum seal them in 4 or 5 oz packages and freeze flat. They thaw really quickly that way.
This is a perfect way to cut back on the fat of you ground meat.

Chicken Meatballs
1 pound of ground chicken.
1/4 cup bread crumbs, (you can omit this)
2 Tbls Worcestershire sauce
2 Egg whites
Shredded or grated celery, carrot and zucchini
finely diced onion and mushrooms
Form into balls and fry in a non stick skillet that has been sprayed with Pam
You can use these for a meatball sub or with a can of stewed tomatoes for a wonderful soup.
If I make a sub out of it I scoop out the bread in my roll so I only have the crust. Saves calories.

Chicken chow mien
1 package bean sprouts
1 onion sliced into slivers
5 stalks of celery cut on the diagonal
2 mushrooms sliced
desired amount of ground chicken (about 4 oz)
Cook your chicken and remove from pan.
Put bean sprouts, onion, celery and mushrooms in a non stick pan sprayed with pam and sauté.
When crisp tender add the chicken and cook 1 min more, until chicken is heated through.
Add 1 Tbls of soy sauce, and 1/2 cup cold water to which 2 teaspoons of corn starch has been added. Mix together and add to veggies. Cook until your sauce is thickened. If it gets too thick add a little more water.
At the table you can add more soy sauce to taste.

this doesn’t have chicken in it but it completes the meal

Egg Fu Young
2 Packages bean sprouts (about 16 oz)
8 mushrooms sliced
9 green onions cut on the bias
1 cup of egg beaters
4 Egg whites.
a couple of shakes of soy sauce
Mix it all together and take a large spoonful and fry on a non stick skillet that has been sprayed with Pam. As you make the patties the eggs will run together, just separate and push toward the pattie. Just before you turn it spray the pattie with pam. It takes a little while to cook these. Maybe 10 min each bach.
It makes 12 patties @ 25 cal each.
Top with 2 Tbls of fat free brown gravy from a packet.
If you try and make this with only egg beaters it will fall apart. But you could use either all egg whites or 2 whole eggs and 7 or 8 egg whites.

Chicken skewers
Slice meat thin and into long strips.
Marinade in your favorite marinade (I like teriyaki sauce) while you continue to cut the rest of the chicken.
Place it onto bamboo skewers. I don’t soak them
Heat a non stick skillet to high. When it is good and hot spray with pam. Place skewers on pan and cook aprox 4 min on each side.
It is also very good with just garlic and salt and pepper but I would turn down the heat so the garlic doesn’t burn.

Try chicken shish kabobs. basically same idea but add onion, tomato, green or red pepper pieces or any other vegetable that you like. Just make sure that the chicken is completely cooked.

40 clove garlic chicken
Roast 40 individual cloves of garlic with an onion sliced in 2 tsp olive oil. (I spray it with pam) and salt and pepper. Toss the garlic and onion to evenly coat. Place in foil and covered with foil in a pie plate. 400 degrees for 30-40 min.
Take foil off last 10 min.
Brine your chicken while the garlic is roasting. 4 cups of water and 1/2 cup salt. Let it sit 30 min in the refrigerator.
When done rinse well and pat dry. Pepper it.
Fry it in a non stick skillet sprayed with pam but not too high of heat since there is no skin to protect the meat from getting tough on the outside. Cook about 5 min on each side.
Place in a baking dish
Add 3/4 cup chicken stock and all the garlic its paper still, and onions. Cook 12 min more at 450 degrees. Check chicken for doneness. When done, Put the chicken on a plate with all but 12 cloves of garlic. With these 12, remove the skin and mash with a fork. Add to the juice to make a sauce. Put this in your sauce pan and boil a few minutes to thicken. Pour over chicken and serve.
The rest of the garlic can go into mashed potatoes or on toasted bread.
Roasted garlic is really mild and enjoyable.

Chicken Tacos
Brown your ground chicken with onion and a handful of cabbage.
When cooked add a packet of taco seasoning according to directions on the packet.
Dice Tomato
Shred lettuce
Grate fat free cheese
Slice olives
Fat free sour cream
Salsa
Guacamole. (recipe to follow)
Tortillas. This works with the wheat and regular and low fat tortillas. I have not tried the low carb yet.
Heat your non stick skillet.
Spray your tortilla with pam and place on the skillet to cook.
Spray the uncooked side just before you turn it. Fold in half and cook one side at a time.
Fill with your ingredients.
For the most part you don’t even notice the cabbage as long as there isn’t too much.
The seasoning really helps.

Guacamole
1 avocado mashed
1 Tbl lime juice
1/2 onion diced fine
1 tomato diced
3 heaping Tablespoons of fat free sour cream.
a dash of garlic powder
salt and pepper to taste.
Mix all together.
For leftovers make sure that you have plastic wrap touching the surface of the guacamole and it doesn’t brown.
You can also use pre made guacamole Take 2 Tbls guacamole and 3 Tbls Fat free sour cream and the rest of the ingredients.
Just makes it a bit easier and easier to add calories up.

Enchiladas
2 ground chicken breasts, 1 onion diced, 1 carrot diced, 1 green pepper diced and 2 zucchini diced and cook in a non stick skillet sprayed with pam.
When done add a 28 oz can of tomato sauce and an enchilada seasoning packet.
Also add a can of stewed tomatoes or diced tomatoes. If stewed you will want to cut the tomatoes up into smaller pieces.
When thick and bubbly take a 9x13 pan and pour an 8 oz can of tomato sauce into it and coat the bottom.
Take the tortillas of your choice and place a few scoops to fill, like 2 or 3 heaping tablespoons. Roll up the tortilla and place in the sauce. Do this until you are out of room in the pan or out of filling.
I freeze leftover filling to use later.
Make sure all the tortillas are covered in sauce and sprinkle w

Tuesday, November 06, 2007, 3:18 AM

Add comment
Here's the second half
Enjoy

Enchiladas
2 ground chicken breasts, 1 onion diced, 1 carrot diced, 1 green pepper diced and 2 zucchini diced and cook in a non stick skillet sprayed with pam.
When done add a 28 oz can of tomato sauce and an enchilada seasoning packet.
Also add a can of stewed tomatoes or diced tomatoes. If stewed you will want to cut the tomatoes up into smaller pieces.
When thick and bubbly take a 9x13 pan and pour an 8 oz can of tomato sauce into it and coat the bottom.
Take the tortillas of your choice and place a few scoops to fill, like 2 or 3 heaping tablespoons. Roll up the tortilla and place in the sauce. Do this until you are out of room in the pan or out of filling.
I freeze leftover filling to use later.
Make sure all the tortillas are covered in sauce and sprinkle with olives and fat free cheese.
Bake about 30 min at 350 degrees.
Serve with Fat free sour cream.

Chimichangas
I boil a couple of chicken breasts and when they are cooked and cooled enough to handle shred them by hand.
Sauté 1 onion diced, when cooked add a can of green chilies. I like a little diced mushroom too.
mix all this together to heat the chicken.
Fill tortillas of your choice with the mixture and roll up. Seal with a toothpick sideways, like how you would do a safety pin.
Heat the non stick skillet and spray with pam, place your chimmichangas in there and spray all sides of them. Cook, turning every few minutes until all sides are nicely browned.
It taste deep fried and has the same texture.
Top with fat free sour cream, salsa and guacamole.

Chicken soup
I like soup starter so I buy a package of that Wylers brand I think
You can add shredded chicken or ground chicken or even diced chicken, what ever texture you want.
Sauté in a non stick skillet that has been sprayed with pam, 1 onion diced, 2 carrots diced, 2-3 celery stalks diced and 2 zucchini diced. When crisp tender add to the chicken stock
Add 8 cups of water and boil until veggies are soft.

Chicken chili
8 oz ground chicken browned
1 cup of soaked white beans
Sauté with pam in a non stick skillet, 1 onion diced, 2 stalks of celery diced, 1/2 green pepper diced, 1 carrot diced.
2 cans stewed tomatoes, dice the tomatoes
28 oz can of tomato sauce
1 chili seasoning packet
if you need more liquid you can use either beef or chicken broth.
simmer until the beans are tender.
I don’t remember exactly how long. Maybe 4 hours.
Sounds strange but it is really good over a bed of shredded lettuce.
Top with fat free sour cream, cheese and diced onion.

Tortilla pizza
line your baking sheet with parchment paper.
I use an air bake pan so it doesn’t burn
pre cook your tortilla by browning both sides in a non stick skillet. Spray the tortilla with pam. It works better that way.
I have heard that the low carb tortillas will burn but I have not tried them and the recipe I got this from didn’t do it this way so you can give it a try if you like.
I have used low fat and low carb wheat tortillas for this type of thing and it works fine. You just may need to experiment.
Top the cooked tortilla with chunky garden veggie Ragu and then your choice of toppings. I use:
Ham, Pineapple, chicken, onions, mushrooms, peppers, tomato slices, then 1 slice of mozzarella cheese that has been cut into strips so it covers the whole tortilla. Bake for about 10 min at 400 degrees

You can do casadillas basically the same way
cook your tortillas in the non stick pan,
put your choice of toppings on there, Beans, chicken, cheese, fat free preferably, then another tortilla over the top. You might top that with a bit of cheese.
Cook on a parchment lined baking sheet for 10-20 min at 350. Time depends on how many toppings you use.
When you take it out of the oven you can top with chopped tomato, sliced green onion and fat free sour cream and salsa if you like.

Tuesday, November 06, 2007, 3:19 AM

Add comment
thanks for taking the time to put these recipes on. I printed them all out and will be making them soon. thanks!

Tuesday, November 06, 2007, 9:24 AM

Add comment
3:19 here
You are more than welcome.
I have just taken an intrest in remaking all the foods I loved before and it has helped me to stick to my diet/ new life style.
I have lost 137 pounds now in 7 months. So it works
Good luck to you.

Tuesday, November 06, 2007, 6:29 PM

Add comment
holy #$%^!!! 137 LBS!

Hello, OP again. Thanks for all the recipes everyone, esp 6:29!!!

So I have to ask...How did you do it? In seven months, thats flippin' AMAZING!!!
And, if you don't mind my asking, are you male or female? I'm a guy, and what works for chicks doesn't always work for me....Oh, and I love cooking with wine. Sometimes, I even put it in the food.

Tuesday, November 06, 2007, 6:59 PM

Add comment
6:29 here

I am a female and very overweight so the weight is coming off faster at first.
But I started dieting with 850 cal a day. On average. some days were way less. I had some really low days due to sickness.
A couple of months ago I had to increase the calories because of weakness.
So I now range from 900 calories a day to 1200 cal.
I eat very low fat. Use sugar free products. that type of thing.
Lots of fruits and vegetables and around 5 oz of protien a day. sometimes more.
No exercise at this point. Physically I just can't do it.
But it just goes to show that when you put your mind to doing something you can do it.
For me the key to it all has been two things. I have a snack at night. Usually fruit, sometimes a protien of some sort. Depends on how I feel. The other, I love pizza and want to be able to have it if I am wanting it. So I learned about the tortilla pizza from The biggest loser cookbook. And so now I feel like I can stay on this diet as a lifestyle because I enjoy the food.
I have no idea how this would work for a man or for people who are really active. I am very sedentary. I would assume that you would need more calories. But this is how I have done it.
Also age makes a difference.
In the past I would have lost 210 pounds by now but I am no longer a youngster. But 20 pounds a month is pretty good at 40. I think anyway.
I have never cooked with wine. I think because of the sugar in it and I have always been concerned because of the medicines I take. But I am sure it adds a lot of flavor.

I wish you good lluck in your journey.


Tuesday, November 06, 2007, 10:27 PM

Add comment
BLACK BEAN SALSA

1 CAN OF BLACK BEANS (DRAINED)
1 CAN OF CORN (DRAINED)
1 CAN OF DICED TOMATES (I USUALLY GET THE KIND WITH THE LITTLE SPICE GREEN PEPPERS IN IT; DO NOT DRAIN)
FRESH GREEN ONOIN CHOPPED FINELY
FRESH CILANTRO CHOPPED FINELY
JUICE FROM 1/2 OF A LIME
I TABLESPOON OF EXTRA VIRGIN OLVE OIL

MIX IT, LET IT SIT IN THE FRIDGE OVERNIGHT!

SCOOP SOME UP ON A TORTILLA CHIP! AH, YOU WILL BE IN HEAVEN. THIS STUFF IS GREAT, AND ITS A GOOD SNACK THAT KEEPS YOU FULL. I LOVE IT!

Wednesday, November 07, 2007, 8:32 PM

Add comment
Workin' on coming up with some leftover turkey ideas and I remembered this is one of my favorite dinners

Chicken Caesar salad
Chicken breast diced
Romaine lettuce
1 T grated parmesan cheese
Lemon
Tomato if desired
Tear your romaine and add chicken. Sprinkle with parmesan cheese and tomatoes (if desired)
Spritz with wishbone Caesar salad spritzer.
It gets the flavor throughout the salad.

For the dressing I use
1 Tbls Kraft classic Cesar dressing (full fat)
1 heaping Tbls of fat free sour cream
1 Tbls lemon juice
Stir together and drizzle or dip your fork.

Rather than buying lemons, you never know if they are going to be good enough, I buy minute maid frozen lemon juice. Not lemonaide.
It is in the freezer section either by the fish or the frozen fruit juices. It comes in a box. It always has good flavor.

Thursday, November 08, 2007, 4:10 AM

Add comment
Tortilla Soup Recipe

I have a great, healthy Chicken Tortilla Soup recipe that I make fairly often. Uses pre-cooked rotisserie chicken to cut down on some of the prep time. You should be able to prep it in under 15 minutes, and give it about 15-20 to simmer and then serve. Very fast and very tasty. Comes in under 300 calories per serving, with about 20 grams of protein and very little fat.

Rather than post the entire recipe here, you can get the directions and full-nutritional information here:

http://www.answerfitness.com/311/chicken-tortilla-soup-recipe-healthy-recipes-snacks/

Let me know what you think. And best of luck!
matt

Link

Friday, January 09, 2009, 9:05 AM

Add comment

Next: Click Here For Recipes That Help You Lose Weight
New: The PEERtrainer Cheat System
The PEERtrainer Cheat System is a new, simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better. It is free, easy to follow, and a little unusual and controversial. Most of all it is working. This link will take you to a blog post where you can download a FREE copy of the Cheat System Diet Cookbook! The Cheat System has also been turned into a major book to be published May 6th, 2014. According to Srini Pillay, MD, Harvard Medical School: "It works in a real way with how human psychology works...I love that it relates closely to how the brain likes to function... without crazy effort and with significant short-term gains."
Here is a preview of the cover:

Cheatcover

You can get started on the system for free by clicking on this banner:

peertrainer cheat system

"Gives you the template to lose weight without sending your hormones in a disastrous death spiral."

-Sara Gottfried, MD, NY Times Best Selling Author

"The Cheat System Diet is brilliant! Jackie Wicks understands how the brain works, and how habits are developed in the real world."

--Steven Masley, MD, Assistant Professor University South Florida

 






Explore Related Articles
Weight Loss Motivation   Sustainable Weight Loss
Weight Lifting    Hypnosis and Weight Loss
Emotional Eating   Help Losing Weight
Free Weight Loss Program   Weight Watchers Points  NutriSystem
How To Change Anything

weight loss coaching


New Services and Offerings From PEERtrainer:

1) How To Achieve Sustainable Weight Loss This is a new 12 week program that helps you solve the mental blockages that are prevent many from sustainable weight loss. The most interesting thing about the program is what participants are saying and you can click on the link to read them.

2) Tip Of The Day Weight Loss Coaching Program-- This is a daily email program that helps to reinforce fundamentals as well as gives you practical tips each day. We are getting GREAT feedback from subscribers.

3) What Are Your Odds Of Losing Weight?-- Take the PEERtrainer Coaching Quiz Now!

4) Tip Of The Day Blog-- We update this each day with responses to specific questions from our coaching subscribers and customer.

5) New Diet and Weight Loss Content-- We have launched a new diet section that organizes the growing amount of content on the site. When you click in the most important areas are highlighted.









Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight

 

How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources

Fitness

Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner

 

Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
 

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
 

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge






PEERtrainer Is A Free and Powerful Online System For
Weight Loss Support

Click Here To Learn More and Join!