Easy health recipes?

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Apr
05

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by au

Question by ♥Natalie♥: Easy health recipes?
I love to cook and my family is trying to eat healthier. Have any easy and healthy recipes? Links are appreciated!!

Best answer:

Answer by mamaflutey
This says it’s healthy – I haven’t made this one

Chicken Plan for Healthy OAMC
To use this plan, read through the recipes, the prep plan and the cooking plan. Make any adjustments you want to the recipe ingredients and quantities. You can always make a smaller amount of a recipe the first time if you think you might not like it. If you don’t have time to do a whole plan, just make one recipe for dinner. Freeze the remaining portions. It takes very little extra time and you will have several freezer meals ready to go. If you are new to OAMC, be sure to read the tips page.

Grocery List
4 1/2 lbs. boneless, skinless chicken breast
1 small onion
2 carrots
2 stalks celery
3 green onions
1 lb. bow-tie pasta
8 oz. chinese egg noodles or vermacelli
1 bottle low-fat italian salad dressing
8 cloves minced garlic
8 oz. mushrooms (can buy presliced)
2 cans chopped tomatoes
1 can cannellini beans
2 pkg. frozen snow peas, 6 oz. each
reduced-sodium soy sauce
dry sherry

Prep Plan
I always prep the meat last in an effort to keep from contaminating anything else and I usually shop and prep the day before I cook.
1. Cook 1 pound bow-tie pasta and 8 oz. chinese egg noodles separately. Drain well and store in fridge. While this is cooking, chop the vegetables.
2. Chop 1 small onion
3. Chop 2 carrots
4. Thinly slice 2 celery stalks
5. 3 green onions into 1-inch pieces

Prep the chicken:
1. Cut 3 lb. into thin, bite-sized strips
2. Cut 1 1/2 lbs. into 6 4oz. portions. Put into a zip bag with 1/2 cup of low-fat italian dressing to marinate overnight.

Recipes
Chicken, Beans and Pasta
1 pound boneless, skinless chicken breast cut into thin, bite-size strips
2 small carrots, diced
1 small onion, diced
2/3 cup thinly sliced celery
4 cloves garlic, finely minced
3 Tbsp. olive oil (or canola oil)
2 cans chopped tomatoes, drained
1 can cannellini beans, drained and rinsed
1 pound bow-tie pasta, cooked and drained

1. Cook chicken, carrot, onion, celery and garlic in the olive oil over med-high heat until chicken is cooked and the vegetables are tender.
2. Add beans and tomatoes and reduce the heat to med-low. Cook for 15 minutes.
3. Toss with pasta and serve.
This recipes makes 8 servings. To freeze, divide into portions.
Nutritional Information: 398 cal, 52 carbs, 8g fat, 2g sat. fat, 320mg sodium, 4g fiber, 23g protein
Note: To add more fiber, add more vegetables, use whole wheat or omega-3 pasta.

Chicken Chow Mein
2 lbs. bonless, skinless chicken breast, cut into thin bite-sized strips
4 cloves garlic, minced
2 tsp.olive oil, divided in half
4 tbsp. reduced-sodium soy sauce
4 tbsp. dry sherry
2 pkg. frozen snow peas, thawed (6 oz. each)
3 green onions, sliced into 1-inch pieces
8 oz. chinese egg noodles, cooked and drained (you can use vermacelli)

1. Toss chicken with garlic and let sit for a few minutes.
2. Heat 1 tsp. oil in large skillet over med-high heat. Add chicken and stir-fry 3 mins or until chicken is no longer pink. Move to a small bowl and mix with soy sauce and sherry.
3. Heat second tsp. oil in skillet. Add snow peas and stir-fry for 1-2 minutes. Add onion and stir-fry for additional 30 seconds.
4. Add chicken and stir-fry another minute.
5. Add noodles and stir-fry for 2 minutes or until heated through.
This recipe makes 8 servings. To freeze, divide into portions.
Nutritional Information: 252 cal, 22g carbs, 3g fat, 1g sat. fat, 161mg sodium, 2g fiber, 31g protein
Note: Thinly sliced carrots make a nice addition to this recipe

Italian Chicken with Brown Rice
1 1/2 lbs. boneless, skinless chicken breasts, cut into 4 oz. portions
2/3 cup low-fat italian salad dressing
3 cups of prepared brown rice*
8 oz. sliced fresh mushrooms
1. Put chicken into a zip bag with dressing. Marinate overnight, turning the bag before bed and again in the morning.
2. Remove the chicken from the marinade and drain the excess. Throw away the dressing.
3. Spray a casserole dish with non-stick spray and put chicken in. The dish should be big enough for the chicken to be in one layer. Spread the mushrooms on top. Cover with foil.
3. Bake chicken and mushrooms, covered, at 350 until chicken is done (usually about 30-45 minutes).
4. Freeze with 1/2 cup brown rice. To freeze in a bag, place the rice in the bottom of the bag and lay the chicken on top.
This recipe makes 6 servings.
Note: Add quick steamed vegetables or a salad to make a complete meal.

*Prepared Brown Rice
Prepare brown rice according to package directions. For a little more flavor replace half of the water with low-sodium non-fat chicken broth. I use an inexpensive rice cooker so that it takes little effort to make the rice. Freeze in 1/2 or 1 cup portions. Keep plenty of this in your freezer for use in OAMC recipes or as a quick side dish.
Cooking Plan
1. Preheat oven to 350.
2. Thaw 2 pkg. snow peas
3. Put the Italian Chicken into the oven to bake.
4. Prepare Chicken, Beans and Pasta, while peas are thawing.
5. Prepare Chicken Chow Mein.

Let all dishes cool slightly before trying to freeze them. Make sure you label each container with the name of the recipe, the number of portions and the date. You have just made 22 healthy freezer meals!