Healthy Receipes

Servings: 4

Prep Time: 5 minutes
Cooking Time: 25 minutes

Equipment:
Oven
Baking pan
Baking sheet
Large Bowl
Spoon
Can opener
Colander
Measuring cup and spoons

Ingredients:
30 ounces (2 cans) black beans, drained and rinsed 
1 teaspoon ground cumin
½ teaspoon garlic powder
8 slices corn tortillas
¾ cup shredded Mexican cheese blend  

Instructions:

1. Preheat the oven to 325°F (163°C).
2. Mash half of the beans in a large bowl. Add whole beans, cumin, and garlic powder; stir to combine. Fill each taco shell with about ⅓ cup of the bean mixture. Top with cheese.
3. Place the filled tacos on a baking sheet and bake until the beans are hot and the cheese is melted, 12 to 15 minutes.

Servings: 4

Prep Time: 10 minutes
Cooking Time: 5 minutes

Equipment:
Knife
Cutting board
Skillets
Colander
Bowl
Spoon 
Measuring cup and spoons

Ingredients:
2 bell peppers (red, orange, or yellow), diced
1 large onion, diced
1 tablespoon olive oil
1 teaspoon fresh lime juice
2 cups shredded cheddar
Salt and ground black pepper, to taste
6 8-inch corn tortillas

Instructions:

1. Add the bell peppers, onions, and olive oil to preheated skillet, sauté for 2 - 3 minutes.
2. Transfer bell peppers and onions into a colander. Allow to drain and cool off.
3. In a mixing bowl, add bell peppers, onions, cilantro, lime juice, and cheese. Season the mixture with salt and pepper.
4. Heat a large skillet on medium heat then add the tortilla and spread bell peppers and cheese mixture evenly on the tortilla.
5. Once the cheese starts to melt and the tortilla is golden brown, fold the tortilla in half and remove it from the heat. Continue doing this until all the tortillas are done.

Servings: 4

Prep Time: 10 minutes
Cooking Time: 10 minutes

Equipment:
Large skillet
Spatula
Spoon
Knife
Cutting board
Can opener 
Colander
Measuring cups and spoons

Ingredients:
2 teaspoons olive oil
1 cup chopped onion  
1 cup diced bell pepper  
1 medium zucchini, halved and sliced
1 can (15 ounces) chickpeas, drained and rinsed
1 ½ cups coconut curry simmer sauce 
½ cup vegetable broth
4 cups baby spinach

Instructions:

1. Heat oil in a large skillet over medium-high heat. Add onion, bell pepper, and zucchini; cook, stirring occasionally, until the vegetables begin to brown, about 5  minutes.
2. Add chickpeas, simmer sauce and broth and bring to a simmer, stirring. Reduce heat to medium-low and simmer until the vegetables are tender, about 5 minutes. Stir in spinach just before serving. 

Servings: 4

Prep Time: 5 minutes
Cooking Time: 25 minutes

Equipment:
Saucepan
Knife
Cutting board
Spoon
Blender
Measuring cups and spoons

Ingredients:
1 tablespoon butter
1 tablespoon all-purpose flour
1 medium head cauliflower, chopped
½ cup chopped onions
4 cups low vegetable broth
salt and ground black pepper, to taste

Instructions:

1. In a medium saucepan, melt the butter on low heat.
2. Add the flour and stir for about 2 minutes.
3. Add the broth, onions, and cauliflower and set heat to medium.
4. Bring to a boil, then cover and simmer over medium-low heat until vegetables are tender, about 20 minutes.
5. Puree with a blender until smooth. Season with salt and pepper.

Servings: 4 

Prep Time: 10 minutes
Cooking Time: 10 minutes

Equipment:
Knife
Cutting board
Bowl
Spoon
Measuring cups and spoons

Ingredients:
6 hard-boiled eggs, chopped
1 tablespoon lemon juice
¼ cup light mayonnaise
1 tablespoon yellow mustard
¼ teaspoon ground black pepper
½ cup celery, chopped
¼ cup green onions, thinly sliced
8 slices whole-wheat bread
4 lettuce leaves

Instructions:

1. Place chopped eggs in a bowl, and stir well with celery, green onions, mayonnaise, mustard, lemon juice, and pepper.
2. Serve on bread with lettuce leaves.

Servings: 4

Prep Time: 10 minutes
Cooking Time: 15 minutes

Equipment:
Oven
Baking pan
Measuring cup and spoons

Ingredients:
1 pound fish fillets, tilapia or as desired
20 saltine crackers, crush finely
¼ cup margarine
2 teaspoon dill weed
1 teaspoon garlic powder
¼ cup lemon juice
8 slices corn tortillas

Instructions:

1. Preheat the oven to 400°F (204°C).
2. Combine crackers, garlic, and dill.
3. Melt margarine. Roll fish in melted margarine, then in crumbs and again in butter mix. 
4. Place in a baking pan and bake 8-10 minutes until the fish is flakey. Serve with warmed tortillas.

Servings: 4

Prep Time: 10 minutes
Cooking Time: 10 minutes

Equipment:
Grill
Aluminum foil
Knife 
Cutting board
Measuring spoon

Ingredients: 
1 pound fish fillets
2 tablespoons margarine
1 packet Mrs. Dash
1 dash ground black pepper
1 medium yellow onion, sliced
1 medium lemon, cut into wedges

Instructions:

1. Preheat grill for medium heat.
2. Place fish fillets on 4 large buttered squares of aluminum foil. Sprinkle each serving of fish with Mrs. Dash and pepper. Top each serving with onion slices and lemon wedges.
3. Tightly wrap fillets in foil and place on grill. Grill 5 to 7 minutes on each side or until fish flakes with a fork.

Servings: 4

Prep Time: 5 minutes
Cooking Time: 15 minutes

Equipment:
Oven
Skillet
Ton
Thermometer
Knife
Cutting board
Measuring spoons

Ingredients:
6 ounces boneless, skinless chicken breasts
½ teaspoon salt, plus ⅛ teaspoon, divided
1 tablespoon olive oil  
1 medium lemon, thinly sliced
2 tablespoons lemon juice
1 tablespoon maple syrup
2 tablespoons unsalted butter, cut into pieces
1 teaspoon ground black pepper

Instructions:

1. Preheat oven to 425°F (218°C).
2. Sprinkle chicken evenly with ½ teaspoon salt. Heat oil in a large skillet over medium-high heat. Add the chicken; cook, undisturbed, until the underside is golden brown, about 4 minutes. Flip the chicken; arrange lemon slices around the chicken in the pan.
3. Transfer the skillet to the oven; bake until an instant-read thermometer inserted into the thickest portion of meat registers 165°F (74°C), about 10 minutes.
4. Transfer the chicken to a platter. Add lemon juice and maple syrup to the pan. Add butter, 1 piece at a time, stirring until it melts into the sauce. Stir in pepper and the remaining ⅛ teaspoon salt. Drizzle the sauce over the chicken.

Servings: 4

Prep Time: 10 minutes 
Cooking Time: 25 minutes

Equipment: 
Knife
Cutting board
Skillet
Large spoon
Can opener
Colander
Measuring cups and spoons

Ingredients:
1 tablespoon olive oil
2 cloves garlic, minced
1 jalapeno, minced
1 cup quinoa
1 cup low sodium vegetable broth
1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) diced tomatoes
1 cup corn kernels
1 teaspoon chili powder
½ teaspoon cumin
Salt and ground black pepper, to taste
1 avocado, halved, seeded, peeled and diced
Juice of 1 lime

Instructions:

1. Add olive oil in a large skillet on medium-high heat. Add garlic and jalapeno, cook and stir frequently, until fragrant, about 1 minute.
2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder, cumin, salt, and pepper.
3. Bring to boil. Reduce heat and simmer until quinoa is cooked, about 20 minutes. Stir in avocado, lime juice, and cilantro and serve.

Serving: 1

Prep Time: 5 minutes
Cooking Time: Overnight

Equipment:
Mason jar
Measuring cups and spoons

Ingredients:
1 cup milk 
½ cup rolled oats
1 tablespoon chia seeds
1 tablespoon liquid sweetener 
1 pinch salt

Instructions:

1. Add all ingredients to the mason jar and shake thoroughly.
2. Leave it in the fridge overnight.
3. Tops oats with preferred fruit, nuts, or granola and serve.

Servings: 3

Prep Time: 5 minutes

Equipment:
Blender
Glass cups
Spoon
Measuring cups and spoons

Ingredients:
1 cup strawberries
1 medium banana
1 cup ice
½ cup water
½ cup milk
3 tablespoons sugar
3 ½ ounces soft tofu
½ teaspoon vanilla extract

Instructions: 

1. Combine all ingredients into the blender and blend until smooth; stir if necessary.

Servings: 3

Prep Time: 10 minutes
Cooking Time: 15 minutes

Equipment:
Bowl
Whisk
Skillet
Spatula
Knife
Cutting board
Measuring cups and spoons

Ingredients:
2 large egg
¾ cup milk
½ teaspoon salt
¼ teaspoon vanilla extract
Olive oil spray
6 slices whole-wheat bread
½ cup strawberries, thinly sliced
¼ cup brown sugar

Instructions:
1. In a bowl, beat the eggs, milk, salt, and vanilla with a whisk until blended.
2. Heat skillet on medium heat and spray with olive oil spray.
3. Dip the bread slices, one at a time in the egg mixture. Place 2 slices in the skillet and cook for about 1½ minutes on each side, until lightly brown.
4. Garnish with strawberries and brown sugar. 

Servings: 4

Prep Time: 5 minutes
Cooking Time: 25 minutes

Equipment:
Knife
Cutting board
Skillet
Spatula
Colander
Can opener
Measuring cups and spoons

Ingredients:
Vegetable cooking spray
2 tablespoon minced fresh onion
⅔ cup water
¼ teaspoon curry powder
¼ teaspoon ground black pepper
1 10¾ ounces can low sodium cream of mushroom soup, undiluted
2 cups cooked rotini 
½ cup frozen green peas, thawed
1 9¼ ounces low sodium albacore tuna, with water, drained

Instructions:

1. Coat a large non-stick skillet with cooking spray; place over medium heat. Add onion; sauté until tender.
2. Combine water, curry powder, pepper and soup in a bowl; stir well and add to skillet
3. Add cooked rotini, peas, and tuna; stir well. Cook uncovered, over low heat 10 minutes. Stirring occasionally.

Servings: 4

Prep Time: 10 minutes
Cooking Time: 10 minutes

Equipment:
Large skillet
Spatula
Knife 
Cutting board
Bowl
Measuring spoons

Ingredients:
4 tablespoons olive oil, divided
1 pound mushroom, sliced
1 medium red bell pepper, diced  
1 bunch scallions, trimmed and cut into 2-inch pieces
1 tablespoon grated ginger
1 clove garlic, grated
1 container (8 ounces) baked tofu, diced
3 tablespoons oyster sauce 

Instructions:

1. Heat 2 tablespoons oil in a large skillet over high heat. Add mushrooms and bell pepper; cook, stirring occasionally, until soft, about 4 minutes. 
2. Stir in scallions, ginger, and garlic; cook for 30 seconds more. Transfer the vegetables to a bowl.
3. Add the remaining 2 tablespoons oil and tofu to the skillet. Cook, turning once, until browned, 3 to 4 minutes. Stir in the vegetables and oyster sauce. Cook, stirring, until hot, about 1 minute.

Servings: 4

Prep Time: 10 minutes
Cooking Time: 10 minutes

Equipment:
Paper towels
Skillet
Spatula
Knife
Cutting board
Measuring cups and spoons

Ingredients:
1 block (16 ounces) extra-firm tofu 
Pinch of salt and pepper
3 tablespoons peanut oil
3 cups cooked white rice
2 cloves garlic, minced
2 cups canned bamboo shoots, chopped
2 cups carrots, chopped
1 tablespoon low sodium soy sauce
1 tablespoon hoisin sauce

Instructions:

1. Pat dry tofu with paper towels. Sprinkle with salt and pepper.
2. Heat 1 tablespoon oil in a large skillet over medium-high heat until hot. Add tofu. Cook for 4 minutes or until lightly brown, stirring occasionally. Remove from pan.
3. Add 1 tablespoon oil, rice, garlic into the pan. Separate rice into grains, and cook for 2 to 3 minutes.
4. Add bamboo shoots and carrots into the pan. Stir for 1 to 2 minutes to let thaw.
5. Add the cooked tofu, soy sauce, and hoisin sauce. Cook and stir until the sauce is mixed evenly.

Serving: 1

Prep Time: 5 minutes
Cooking Time: 10 minutes

Equipment:
Knife
Cutting board
Steamer
Skillet
Spatula
Measuring cups and spoons

Ingredients:
¼ cup green pepper, sliced
½ cup onion, sliced
⅓ cup frozen mixed vegetables, steamed
2 eggs
1 tablespoon unsalted margarine
2 tablespoons water

Instructions:

1. Sauté green pepper and onion in margarine in a skillet
2. Beat eggs and water. Add to skillet. Cook until done.
3. Add cooked mixed vegetables. Fold and put on the plate.

Servings: 4

Prep Time: 5 minutes
Cooking Time: 10 minutes

Equipment:
Saucepan
Spoon
Knife
Cutting board
Measuring cups and spoons

Ingredients:
1 teaspoon olive oil
½ cup chopped carrots
½ cup broccoli florets
2 cups chopped extra firm tofu 
4 cups low sodium vegetable broth
½ teaspoon ground black pepper
1 dash salt

Instructions:

1. In a saucepan heat oil. 
2. Add carrots and broccoli and sauté for 30 seconds.
3. Add tofu and sauté again for 30 seconds to 1 minute.
4. Add vegetable broth, black pepper, and salt.
5. Cook uncovered on a medium flame for 5 to 7 minutes.

Servings: 10

Prep Time: 10 minutes
Cooking Time: 10 minutes 

Equipment:
Medium bowls
Pot
Large spoon
Colander
Knife
Cutting board
Measuring cups and spoons

Ingredients:
¼ cup olive oil
¼ cup lemon juice
1 teaspoon salt
¼ teaspoon black pepper
1 garlic clove, minced
1 teaspoon dry basil
½ teaspoon dry dill weed
¼ cup fresh parsley, chopped
2 cup broccoli, chopped
2 cup cauliflower, chopped
½ red bell pepper, chopped
8-ounce tri-color rotini, cooked and drained
¼ cup parmesan 

Instructions:

1. Combine olive oil, lemon juice, salt, pepper, garlic, basil, dill weed, and parsley in a medium bowl.
2. In a separate bowl combine broccoli, cauliflower, red pepper, pasta, and parmesan.
3. Pour dressing over pasta and veggies and toss together.