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The Healthy Bite – Leek, Asparagus, and Herb Soup

Friday, May 4th, 2012

Leek, Asparagus, and Herb Soup Recipe

Quick Info:

Servings
Nutritional Info (Per serving):

Calories: 132, Saturated Fat: 1g, Sodium: 196mg, Dietary Fiber: 2g, Total Fat: 4g, Carbs: 17g, Cholesterol: 7mg, Protein: 7g

Carb Choices: 1
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins

Ingredients

  • 1 tablespoon oil, olive, extra virgin
  • 2 medium leek(s), trimmed, washed, and finely chopped, (1 1/2 cups)
  • 2 clove(s) garlic, minced
  • 1/2 pounds potato(es), new, scrubbed and diced, (about 10 cups)
  • 2 cup(s) broth, chicken, less sodium, or vegetable broth
  • 1 pounds asparagus, trimmed and cut into 1/2-inch pieces, (1 1/2 – 2 cups)
  • 2/3 cup(s) peas, snow, or sugar snap peas, stemmed and cut into 1/2-inch dice
  • 3 tablespoon chives, fresh, chopped, divided
  • 2 tablespoon parsley, flat-leaf, chopped
  • 1 tablespoon dill weed, fresh, chopped
  • 2 teaspoon chervil, fresh, chopped, plus sprigs for garnish, (or flat-leaf parsley)
  • 2 cup(s) milk, lowfat (1%)
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt, or to taste
  • pepper, black ground, to taste
  • 1/3 cup(s) yogurt, low-fat plain, for garnish

Preparation

1. Heat oil in a large saucepan over medium-low heat. Add leeks and cook, stirring often, until softened but not browned, about 5 minutes. Add garlic and cook, stirring, for 1 minute.

2. Add potatoes and broth; bring to a simmer over medium-high heat. Cover and reduce heat to medium-low. Simmer, stirring occasionally, until the potatoes are tender, 10 to 15 minutes.

3. Increase heat to medium-high and stir in asparagus and peas; simmer, covered, stirring 2 or 3 times, until just tender, 3 to 4 minutes. Remove from heat; stir in 1 tablespoon chives, parsley, dill and chopped chervil (or parsley). Transfer the soup to a blender and blend until smooth. (Use caution when pureeing hot liquids.)
4. Return the soup to the pan. Add milk and bring to just below a simmer, stirring, over medium heat. Stir in lemon juice, salt and pepper. Ladle into soup bowls. Garnish each serving with a dollop of yogurt, a sprinkling of the remaining chopped chives and a sprig of chervil (or parsley).
Recipe Source: Eating Well

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The Healthy Bite – Tropical Cucumber Salad Recipe

Monday, March 12th, 2012
The Healthy Bite

Tropical Cucumber Salad Recipe

Quick Info:

Servings
Quick MealQuick Meal
Contains ShellfishContains Shellfish
Heart-HealthyHeart-Healthy
Diabetes-FriendlyDiabetes-Friendly

Ingredients

  • 5 teaspoon fish sauce, (3-5 teaspoons)
  • 1 teaspoon lime zest, plus more for garnish
  • 2 tablespoon lime juice
  • 1 tablespoon oil, canola
  • 2 teaspoon sugar, brown, light
  • 1 teaspoon vinegar, rice
  • 1/4 teaspoon pepper, red, crushed
  • 1 medium cucumber(s), English, cut into 3/4-inch dice
  • 1 medium avocado, cut into 3/4-inch dice
  • 1 medium mango(es), cut into 3/4-inch dice
  • 1/4 cup(s) cilantro, fresh, chopped

Preparation

1. Whisk fish sauce to taste, lime zest, lime juice, oil, brown sugar, vinegar and crushed red pepper in a large bowl until combined.
2. Add cucumber, avocado, mango and cilantro; gently toss to coat.
Nutritional Info (Per serving):

Calories: 169, Saturated Fat: 1g, Sodium: 178mg, Dietary Fiber: 5g, Total Fat: 11g, Carbs: 18g, Cholesterol: 0mg, Protein: 3g

Carb Choices: 1
Recipe Source: Eating Well
Prep Time: 15 mins
Total Time: 15 mins

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The Healthy Bite – Shirataki Noodle Alfredo

Tuesday, February 14th, 2012

Fettuccine Hungry Girlfredo Veggie Explosion! http://www.hungry-girl.com/biteout/show/2157

PER SERVING (entire recipe): 151 calories, 4.5g fat, 407mg sodium, 20g carbs, 7g fiber, 7g sugars, 9g protein — PointsPlus® value 4*

Ingredients:
1 package House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute
1/2 cup small broccoli florets
1/2 cup red pepper chunks
1/2 cup large zucchini chunks
1 wedge The Laughing Cow Light Original Swiss cheese
1 tbsp. fat-free sour cream
2 tsp. reduced-fat grated parmesan-style topping
salt and pepper, to taste
Optional: garlic powder, chili powder

Directions:
Place all the veggies in a medium-sized microwave-safe bowl with 2 tbsp. of water. Cover bowl and microwave for 2 – 3 minutes (until veggies are fully steamed and tender). Drain water and set aside.

Drain and rinse noodles well. Dry noodles thoroughly (use paper towels to soak up as much moisture as possible), and then use a knife or kitchen shears to slice them up a bit. Next, place noodles in a microwave-safe bowl, and top them with the cheese wedge, sour cream, and parm topping. Then microwave for one minute.

Stir well, and then microwave for one additional minute. Mix in the veggies, and season well with salt and pepper. If you like, add some garlic powder and/or chili powder. Enjoy!!

MAKES 1 SERVING

 

Source: www.hungry-girl.com

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The Healthy Bite – Grilled Peaches and Angel Food Cake With Red-Wine Sauce

Wednesday, January 25th, 2012

Quick Info:

Servings
Quick MealQuick Meal
Contains Wheat/GlutenContains Wheat/Gluten
Contains EggContains Egg
VegetarianVegetarian
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 1 h
Nutritional Info (Per serving):

Calories: 199, Saturated Fat: 0g, Sodium: 106mg, Dietary Fiber: 2g, Total Fat: 0g, Carbs: 36g, Cholesterol: 0mg, Protein: 3g,Carb Choices: 2.5

Ingredients

 

  • 1 cup(s) wine, sweet Marsala, or Merlot, or Shiraz, or any other fruity red wine
  • 2 tablespoon liqueur, orange-flavored, such as Triple Sec liqueur
  • 2 tablespoon brandy
  • 1 tablespoon sugar
  • 2 teaspoon lemon juice
  • 6 medium peach(es), ripe, peeled, and halved
  • 6 slice(s) cake, angel food, 1-inch thick
  • 1 cup(s) orange juice

Preparation

1.Combine wine and orange juice in a small heavy saucepan. Bring to a boil over high heat and cook until reduced to 1/2 cup, 15 to 20 minutes.2. Reduce heat to medium-low, stir in Triple Sec (or other orange liqueur), brandy and 1 tablespoon sugar. Simmer until the sugar dissolves and flavors combine, about 5 minutes. Remove from the heat and stir in lemon juice. Taste and stir in remaining sugar if needed for a pleasantly sweet but not cloying sauce.
3. Preheat grill to medium. Oil the grill rack (see Tip, below).
4. Brush peaches lightly with 2 tablespoons of the wine sauce, reserving the rest.
5. Transfer the peaches and cake slices to the grill. Grill the cake over indirect heat or the coolest part of the grill until lightly toasted, about 1 minute per side. Grill the peaches over direct heat until softened and browned in spots, 3 to 5 minutes per side. In the last minute of grilling, brush the peaches with 2 tablespoons more of the wine sauce.
6. Arrange 1 cake slice and 2 peach halves on each dessert plate and drizzle with the remaining sauce. Serve hot or at room temperature.
Recipe Source: Eating Well

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Five-Spice Turkey and Lettuce Wraps Recipe

Tuesday, January 10th, 2012

Quick Info:

Servings
Quick MealQuick Meal
Contains NutsContains Nuts
Contains Wheat/GlutenContains Wheat/Gluten
Most PopularMost Popular
GERD-FriendlyGERD-Friendly

Nutritional Info (Per serving):

Calories: 285, Saturated Fat: 3g, Sodium: 543mg, Dietary Fiber: 5g, Total Fat: 11g, Carbs: 24g, Cholesterol: 66mg, Protein: 26g

Carb Choices: 1.5
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins

Ingredients

  • 1/2 cup(s) water
  • 1/2 cup(s) rice, brown, instant
  • 2 teaspoon oil, sesame
  • 1 pounds turkey, lean ground, 93 % lean
  • 1 tablespoon ginger, fresh, minced
  • 1 large pepper(s), red, bell, finely diced
  • 1 can(s) water chestnuts, canned, 8-ounce can, rinced and chopped
  • 1/2 cup(s) broth, reduced-sodium chicken
  • 2 tablespoon hoisin sauce
  • 1 teaspoon five-spice powder
  • 1/2 teaspoon salt
  • 2 head(s) lettuce, Boston, leaves separated
  • 1/2 cup(s) fresh herbs, chopped, such as cilantro, basil, mint and/or chives
  • 1 large carrot(s), shredded
  • 1 teaspoon oil, canola

Preparation

1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.

2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes.

3. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.

4. To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.

Recipe Source: Eating Well

Posted in Featured Posts, The Healthy Bite | 2 Comments »

Detox After the Holidays

Tuesday, January 3rd, 2012

I found this blog of Gwenth Paltrow’ s where she shares a post- holiday detox diet her doctor put together for her. Check it out recipes and all! Enjoy!

Click here

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The Healthy Bite – Low Fat Garlic Rosemary Mashed Potatoes

Thursday, December 22nd, 2011

The Healthy Bite – Low Fat Garlic Rosemary Mashed Potatoes

Ingredients:
1 head of garlic
1 tsp. olive oil
1 tbsp. chopped rosemary
1 medium-sized russet potato (about 12 oz.)
5 cups cauliflower florets (about 1 head)
3 tbsp. fat-free half & half
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
1/2 tsp. salt, or more to taste
Optional: black pepper, chopped chives

Directions:
Preheat oven to 425 degrees.

Remove papery outer layer from garlic, leaving skins around the cloves intact. Slice off the top of the garlic head, 1/4 – 1/2 inch, exposing the tops of the cloves. Place garlic on a piece of foil, drizzle with oil, and use your fingers to coat. Wrap foil tightly around garlic, enclosing it completely. Place in a baking pan.

Bake garlic in the oven for about 40 minutes, until soft enough to mash. Set aside to slightly cool.

Meanwhile, bring a large pot of water to a boil on the stove. While waiting for the water to boil, peel and cube the potato. Add potato and cauliflower to boiling water. Return to a boil, and then reduce heat to medium. Cook until potato and cauliflower are very tender, 15 – 20 minutes.

Drain water and transfer potato and cauliflower to a large bowl; set aside. Once foil-wrapped garlic is cool enough to handle, unwrap garlic and remove cloves; discard skin. Add the soft cloves to the large bowl.

To the bowl, add half & half, butter, and salt. Mash it all together with a potato masher, until completely blended. If you like, season to taste with pepper and additional salt and mix in rosemary. If needed, bring to desired temperature in the microwave or oven. Top with chopped chives, if you like, and enjoy!

MAKES 5 SERVINGS

Serving Size: about 3/4 cup (1/5th of recipe)
Calories: 120
Fat: 3g
Sodium: 315mg
Carbs: 20.5g
Fiber: 3.5g
Sugars: 3.5g
Protein: 4g

 

Posted in Featured Posts, The Healthy Bite | 10 Comments »

The Healthy Bite – Acorn Squash Bisque Recipe

Friday, December 9th, 2011

Acorn Squash Bisque Recipe

Quick Info:

Servings
Contains DairyContains Dairy
VegetarianVegetarian
Good for LeftoversGood for Leftovers
Most PopularMost Popular
Diabetes-FriendlyDiabetes-Friendly
Nutritional Info (Per serving):
Calories: 89, Saturated Fat: 1g, Sodium: 206mg, Dietary Fiber: 2g, Total Fat: 3g, Carbs: 16g, Cholesterol: 3mg, Protein: 2g

Exchanges: Starch: 1, Fat: 0.5
Carb Choices: 1
Prep Time: 30 mins
Cook Time: 1 h 10 mins
Rest Time: 10 mins
Total Time: 1 h 40 mins

Ingredients

  • 2 medium squash, acorn
  • 1 tablespoon oil, olive
  • 1/2 cup(s) onion(s), chopped
  • 14 ounce(s) broth, reduced-sodium chicken
  • 1/4 cup(s) water
  • 2 tablespoon sugar, brown (packed)
  • 1/4 teaspoon salt
  • cinnamon, ground, (optional)
  • 1/4 teaspoon cinnamon, ground
  • 1/8 teaspoon pepper, white, or ground black pepper
  • 1/4 cup(s) half-and-half, or light cream
  • pumpkin seeds, (optional)

Preparation

1. Preheat oven to 325°F. Wash squash, halve, and remove seeds. Place squash halves, cut sides down, in a 3-quart rectangular baking dish. Bake for 50 to 60 minutes or until tender. Let squash cool about 10 minutes or until cool enough to handle. Using a spoon, remove squash pulp from shells. Discard shells.

2. In a large saucepan, heat hot oil over medium heat. Add onion; cook until tender, stirring frequently. Add squash pulp, broth, and the water. Cook over medium-high heat until mixture just reaches boiling, stirring frequently. Stir in brown sugar, salt, 1/4 teaspoon cinnamon, and pepper. Remove from heat; cool slightly. Place half of the squash mixture in a blender or food processor. Cover and blend or process until smooth. Pour pureed squash into a medium bowl. Repeat with remaining squash mixture. Return all squash mixture to saucepan. Stir in half-and-half; heat through. If desired, garnish individual servings with pumpkin seeds and sprinkle with additional cinnamon.

Recipe Source:

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The Healthy Bite – Green Bean Casserole

Tuesday, November 15th, 2011

History of the Green Bean Casserole from Wikipedia:
Green bean casserole was first created in 1955 by the Campbell Soup Company. Dorcas Reilly led the team that created the recipe while working as a staff member in the home economics department.[1] The inspiration for the dish was “to create a quick and easy recipe around two things most Americans always had on hand in the 1950s: green beans and Campbell’s Cream of Mushroom Soup.”[1]

A Healthier Version – Green Bean Casserole

Ingredients

 

  • 2  cans Amy’s Organic Cream of Mushroom Soup semi-condensed
  • 1/4 cup organic fat-free milk
  • 2 minced garlic cloves
  • 1 teaspoon Bragg amino acid soy sauce
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon nutmeg
  • 1/2 cup reduced fat shredded Swiss cheese
  • 8 cups cooked cut green beans (1 lb fresh uncooked)
  • 2 1/3 cup of sauteed shallots
  • 1 cup seasoned bread crumbs

Directions

 

  1. Saute shallots  using cooking spray until golden brown, add garlic the last few minutes. Set aside.
  2. Stir soup, milk, soy sauce, pepper, cheese, nutmeg, beans and 1 1/3 cups shallots in 3-qt. casserole.
  3. Bake at 350 degrees F. for 25 min. or until hot. Stir.
  4. Top with remaining shallots and bread crumbs.
    Bake for 5-10 min. more.

 

  1. ^ a b “Dorcas Reilly: The Inventor of Green Bean Casserole”. Campbell Kitchen. Archived from the original on 2009-12-01. http://web.archive.org/web/20070927231138/http://www.campbellkitchen.com/SpecialtyHolidayDorcasReilly.aspx?specialty=holiday. Retrieved 2011-01-02.
  2. ^ Colegrave, Stephen; P.J. Gray, Stanley Hunter (2003). Bear cookin’: the original guide to bear comfort foods. Haworth. p. 48. ISBN 9781560234265. http://books.google.com/?id=j4SVncCIHMAC.

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The Healthy Bite – Black Bean-Salmon Stir-Fry Recipe

Wednesday, October 19th, 2011
There is a generous amount of fiber and vitamin C-rich bean sprouts in this quick stir-fry.

Black Bean-Salmon Stir-Fry Recipe

Quick Info:

Servings
Quick MealQuick Meal
Contains NutsContains Nuts
Contains Wheat/GlutenContains Wheat/Gluten
 

 

Nutritional Info (Per serving):

Calories: 302, Saturated Fat: 3g, Sodium: 802mg, Dietary Fiber: 3g, Total Fat: 17g, Carbs: 12g, Cholesterol: 67mg, Protein: 26g, Carb Choices: 1

Prep Time: 10 mins
Cook Time: 5 mins
Total Time: 15 mins

Ingredients

  • 1/4 cup(s) water
  • 2 tablespoon rice vinegar
  • 2 tablespoon black bean garlic sauce
  • 1 tablespoon rice wine  or dry sherry
  • 2 teaspoon cornstarch
  • 1 pinch pepper, red, crushed
  • 1 tablespoon oil, canola
  • 1 pounds fish, salmon fillet, skinned, cut into 1-inch cubes
  • 12 ounce(s) sprouts, mung bean
  • 1 bunch(es) scallion(s) (green onions), sliced

Preparation

1. Whisk water, vinegar, black bean-garlic sauce, rice wine (or sherry), cornstarch and crushed red pepper in a small bowl until combined. 

2. Heat oil in a large nonstick skillet over medium-high heat. Add salmon and cook, stirring gently, for 2 minutes.

3. Add bean sprouts, scallions and the sauce mixture (the pan will be full). Cook, stirring, until the sprouts are cooked down and very tender, 2 to 3 minutes.
Recipe Source: Eating Well

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