Healthy Weight Loss Recipes

SOME OF MY FAVORITES

These are just a few of my favorite recipes.  They are healthy and delicious!  These are not my own personal recipes.  I have to give thanks to Publix Supermarket for having such a wonderful array of heart healthy meal idease.

CARIBBEAN FISH

Ingredients

4 white fish fillets, 1 1/2 lb (such as snapper, grouper, or orange roughy)

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2/3 cup orange juice

3 tablespoons diced pimientos

2 tablespoons sliced black olives

2 teaspoons lemon pepper seasoning salt

2 teaspoons cornstarch

2 teaspoons prepared horseradish

Plastic wrap

1 tablespoon butter

3 cups frozen pepper stir-fry (sliced bell peppers and onions)

1 cup shredded green or red cabbage

Prep

• Always check fish for bones.

Steps

1. Combine orange juice, in microwave-safe baking dish, with pimientos, olives, lemon pepper, cornstarch, and horseradish.
2. Place fish in sauce mixture, turning to coat. Cover dish tightly with plastic wrap; microwave on HIGH 8–10 minutes or until fish is opaque and separates easily with fork.
3. Preheat large sauté pan on medium-high 2–3 minutes. Place butter in pan, then add remaining ingredients and cover; cook and stir 5–7 minutes or until tender. Serve fish and sauce over vegetables.

CALORIES (per 1/4 recipe) 250kcal; FAT 6g; CHOL 65mg; SODIUM 410mg; CARB 13g; FIBER 2g; PROTEIN 35g; VIT A 15%; VIT C 80%; CALC 8%; IRON 4%

SALSA LENTILS

Ingredients

1 (16-ounce) bag dried lentils
6 cups water
2 tablespoons olive oil
1 (10-ounce) bag frozen diced onions
3 tablespoons chopped garlic
1 (24-ounce) jar thick and chunky salsa
1 (4 1/2-ounce) can chopped green chiles
1 (1 1/4-ounce) packet taco seasoning mix
1 (1-ounce) package fresh cilantro

Steps

1. Rinse and sort lentils. Place water and lentils in large saucepan; cover and bring to a boil on high heat. Reduce heat to medium; cook 10–12 minutes, stirring occasionally, until tender.
2. Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan; stir in onions and garlic. Cook 8–10 minutes, until onions and garlic begin to brown, stirring occasionally.
3. Drain lentils and return to saucepan. Stir onion mixture, salsa, green chiles and dry taco seasoning mix into lentils. Cover and cook over medium-low heat, stirring occasionally, 10 minutes.
4. Remove large stems from (rinsed) cilantro; coarsely chop, and then measure (1/3 cup). Stir into lentils; remove from heat and serve.

CALORIES (per 1/8 recipe) 220kcal; FAT 3g; CHOL 0mg; SODIUM 997mg; CARB 49g; FIBER 17g; PROTEIN 15g; VIT A 11%; VIT C 49%; CALC 1%; IRON 28%

TURKEY AVOCADO PANINI

Ingredients
1/3 cup Caesar-bacon salad dressing
1 teaspoon Dijon mustard
8 slices Bakery multigrain bread
9 oz sliced smoked turkey lunch meat
1 large (or 2 small) avocado (rinsed)
4 tablespoons cooked bacon pieces
8 thin slices Swiss cheese (5 oz)
cooking spray 

Steps

1. Preheat two-sided tabletop grill (or panini pan). Stir together in small bowl, salad dressing and mustard until blended. Spread mixture evenly on one side of all bread slices. Divide turkey slices evenly over four of the bread slices.
2. Cut avocado into quarters, then slice thinly (discard skin); arrange slices over turkey. Sprinkle one tablespoon of the bacon pieces over avocado, then top each with two slices cheese.
3. Place remaining bread slices on sandwiches; dressing to the inside. Coat top side of each sandwich with cooking spray. Place sprayed side down on grill; coat remaining side and close lid of grill. Grill 3–4 minutes or until bread is golden and cheese melts. Slice and serve.

CALORIES (per 1/4 recipe) 540kcal; FAT 31g; CHOL 65mg; SODIUM 1440mg; CARB 38g; FIBER 6g; PROTEIN 31g; VIT A 8%; VIT C 8%; CALC 40%; IRON 10%