Denver Florists, healthy recipes, healthy eating, quick easy meals, healthy meals

Healthy Recipes


Everyone's always looking for healthy meals that taste great and are quick and easy to make. Here are 4 of our favorites. All are made in less than 30 minutes, contain no added salt and are easy to make and very healthy.

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Honey Soy Grilled Salmon with Edamame


The natural richness of salmon and it's high amount of Omega-3's makes it a great choice for a healthy meal that doesn't need much added fat. By stuffing a mixture of fresh herbs into the fillets, through a pocket, the fish is infused with bright flavors. A light glaze during the cooking process is the final touch.

Ingredients

1/4 cup packed cilantro leaves
2 scallions
2 teaspoons vegetable oil
1 teaspoon grated ginger
4 center cut skin-on wild salmon fillets, about 6 ounces each
2 teaspoons fresh lime juice
2 teaspoons low-sodium soy sauce
2 teaspoons honey
1/4 teaspoon black sesame seeds
1 1/3 cups cooked edamame
Lime wedges, optional garnish


Directions;

Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger.

Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper.
Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with edamame and lime wedges.
Broiler directions: Position an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes.


Calories 345; Total Fat 15g (Sat Fat 1.8g, Mono Fat 4.1g, Poly Fat 5.8g) ; Protein 39g; Carb 10g; Fiber 3g; Cholesterol 93.5mg; Sodium 280mg.

this meal is high in protein, low in carbs ( very important ) and low in staurated fats or bad fats ( good fats from some oils, nuts and fish are necessary for your body and mind ).

Prep time is approx. 15 minutes, cook time is abouit 8 minutes and makes 3-4 servings




Chicken with a Lemon Herb Sauce


Prep time approx. 10 minutes, cook time approx 15 and serves about 4


Ingredients


Chicken:

2 tablespoons extra-virgin olive oil

4 boneless skinless chicken breast halves

freshly ground pepper if desired



Lemon Herb Sauce:

1 clove garlic, peeled

1/2 cup chopped fresh parsley leaves

1/3 cup chopped fresh mint leaves

1 1/2 teaspoons freshly ground black pepper

1 lemon, zested and juiced

1/3 cup extra-virgin olive oil




Directions

For the Chicken: Preheat an oven to 450 degrees F.
Heat a large ovenproof skillet over medium-high heat. Add the olive oil and swirl to coat the skillet. Season the chicken breast with pepper ( if desired ) on the smooth side of each breast. Place in the skillet seasoned side down and cook without disturbing until brown and crisp, about 3 to 4 minutes. Season the top side of the chicken and flip. Cook 1 minute over the burner; then transfer the skillet to the oven until chicken registers 165 degrees F on an instant-read thermometer, about 6 to 8 minutes more. Place
on a cutting board and let rest for 5 minutes before slicing.



For the sauce: take the garlic clove and with the side of a large knife mash and smear it to a coarse paste. Transfer to a blender with the parsley, mint, pepper, lemon zest, and juice. Pulse until coarsely chopped and then slowly drizzle in the olive oil. Pour into a small bowl and adjust seasoning. Deglaze pan with the sauce, if desired, and serve with the chicken.


Note: our resipes do not call for added salt. it is not needed and not good for you. You may not notice it or you may, if you cit out salt your pallette wil adapt and soon you will never miss it and when you do taste it will taste awful.



Crab and Avocado Salad



Ingredients;


1/2 pound haricots verts or green beans, halved

2/3 cup fat free plain yogurt ( FAGE Greek yogurt is the best. is has no fat, no preservatives, no fructose corn syrup or sugars, nothing but all natural yogurt ).   http://www.fageusa.com

2 tablespoons fat free mayonnaise ( or substitute with a little more yogurt )

1 to 2 tablespoons fresh lemon juice

1/2 cup chopped fresh chives

1/4 cup chopped fresh basil

3 anchovy fillets, chopped

Freshly ground pepper

1/2 pound lump or claw crabmeat

1 avocado, halved, pitted and diced

3 romaine hearts, chopped

1 1/2 cups whole-wheat croutons ( optional )

1 pint cherry tomatoes, halved



Directions

Bring a saucepan water to a boil. Add the haricots verts and cook until crisp-tender, 3 to 5 minutes. Drain and run under cold water to stop the cooking.
Puree the yogurt, mayonnaise, lemon juice, chives, basil and anchovies in a blender until smooth. Season with salt and pepper.
Toss the crabmeat, half of the avocado and about 1 tablespoon of the yogurt dressing in a small bowl. Toss the romaine, croutons, haricots verts and the remaining avocado with the remaining dressing in a large bowl.
Divide the romaine salad among plates, top with the tomatoes and place some of the crab mixture in the center.



Per serving: Calories 314; Fat 6g (Saturated 2 g); Cholesterol 73 mg; Sodium 552 mg; Carbohydrate 28 g; Fiber 8 g; Protein 22 g

Prep time is approx 15 minutes, cook time about 5 and serves 3-4







Salmon Baked in Foil



Ingredients


4 (5 ounces each) salmon fillets  ( or substitite for any other fish you like, just adjust cook time for smaller or thinner fish )

freshly ground black pepper ( optional )

3 fresh tomatoes, chopped, or 1 (14-ounce) can chopped tomatoes, drained

2 chopped shallots

2 tablespoons fresh lemon juice

1 teaspoon dried oregano

1 teaspoon dried thyme

Directions

Preheat the oven to 400 degrees F.  ( or you can use a grill )

Spray foil with a fat free cooking spray
Sprinkle salmon with pepper if desired. Stir the tomatoes, shallots, 2 tablespoons of oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to blend.
Place a salmon fillet, oiled side down, atop a sheet of foil. Wrap the ends of the foil to form a spiral shape. Spoon the tomato mixture over the salmon. Fold the sides of the foil over the fish and tomato mixture, covering completely; seal the packets closed. Place the foil packet on a heavy large baking sheet. Repeat until all of the salmon have been individually wrapped in foil and placed on the baking sheet. Bake until the salmon is just cooked through, about 25 minutes. Using a large metal spatula, transfer the foil packets to plates and serve.



Calories: 300, Total Fat: 8 grams,  Saturated Fat: 1 gram,  Protein: 29 grams, Total carbohydrates: 5 grams, Sugar: 3 grams,  Fiber: 1.5 grams, Cholesterol: 78 milligrams, Sodium: 150 milligrams



for more great recipes visit       www.rachaelray.com          www.guyfieri.com       

http://www.marthastewart.com/food        www.eatingwell.com         

Pair them with a great wine       www.winespectator.com         www.wineenthusiast.com