Any healthy easy recipes?

if you could give me 3 thats awsome Any healthy easy recipes?
LOW FAT EGGPLANT PARMESAN





No stick cooking spray (Pam)


1 garlic clove, chopped


1 lg. onion, chopped


3 (14.5 oz.) cans Contadina pasta ready tomatoes


1/2 tsp. oregano


1/2 tsp. basil


1 c. bread crumbs, Italian flavored


3 egg whites


1 lg. eggplant, cut into 1/2'; slices


1/2 c. grated fresh Parmesan cheese


1 (8 oz.) pkg. shredded low moisture part skim Mozzarella cheese





1. Spray a medium skillet with cooking spray. Over medium heat cook garlic and onions until tender. Add tomatoes, oregano and basil. Reduce heat to low and cook, covered for 30 minutes.





2. Spray 13';x9'; baking dish with no-stick cooking spray. On sheet of waxed paper, place bread crumbs. In a bowl, beat egg whites with 3 tablespoons water. Dip eggplant into egg mixture, then into crumb mixture. Place eggplant on broil pan. Spray with Pam. Broil until golden brown, turn eggplant slices over and spray with Pam. Broil until golden brown.





3. Lower oven temperature to 350 degrees. Arrange half of eggplant slices in baking dish; cover with half tomato mixture; sprinkle with half Parmesan cheese and then top with half Mozzarella; repeat. Bake 25 minutes or until lightly browned.





PINEAPPLE BOATS





2 med. pineapples


4 med. kiwi


1 c. red grapes


2 bananas


1/4 c. packed brown sugar


1 tsp. poppy seeds


1/2 lb. thinly sliced ham, cooked


1/4 lb. Swiss cheese


Shaved Parmesan for garnish





Slice pineapple lengthwise in half, crown to stem. Leave leafy crown on. Remove tough core. Loosen fruit by cutting to rind, cut in bite size pieces. Place in large bowl. Peel kiwi and bananas, slice in wedges. Cut grapes in half, add to pineapple. Toss with brown sugar and poppy seeds. Line pineapple shells with ham. Spoon in fruit mixture on top of. Dice Swiss cheese, tuck among fruit. Garnish with Parmesan cheese.





FAST CHILI CON CARNE, LOW FAT, AWARD


WINNING!





1 lb minced beef, low fat


1 fresh chili


1 medium onion


i clove garlic


1 splash Tabasco sauce


1/2 cup tomato sauce


1 tin chopped tomatoes


1 tin kidney beans





Dad used to make this, but I make it better.





Cook meat and onions with a splash of oil in large pan with tomato sauce, garlic, chili and Tabasco. Add more of the latter if you want more zing.





When meat is browned and onions cooked through, add the last ingredients and simmer for 10-20 minutes.





Serve with rice and fresh baked bread or mashed potato.





Submitted by: O CallenderAny healthy easy recipes?



There are a lot of healthy recipes available on the internet. I am nutritionist and often direct people to use the Go For 2 and 5 website (this is aimed at helping people to reach the goal of eating 2 fruit and five vegetables daily)





http://www.gofor2and5.com.au/recipes.asp鈥?/a>





The Dietitians Association of Australia has some good recipes at





www.daa.asn.au





The following website is great in that it generates a week's meal plan. Be careful because some weekly menus are low in vegetables (and some recipes are high in fat) - add extra salad of veg to some of these:





http://www.mealopedia.com/
Chicken cacciatore





Ingredients:





1 onion , finely chopped


2 garlic cloves , crushed


olive oil


2 x 400g tins cherry tomatoes


4 tbsp mascarpone


a handful basil


6 chicken breasts , skin on





Method:


Heat the oven to 190C/fan 170C/gas 5. Fry the onion and garlic in 3 tbsp oil until softened but not coloured. Add the tomatoes, season, then simmer for 10-15 minutes or until thick and glossy. Take off the heat and stir in the mascarpone and half the basil, roughly torn.





Heat a little oil in a pan and fry the chicken on both sides until golden. Transfer to a baking dish and pour over the sauce. Cook for 25-30 minutes or until the chicken is cooked through. Scatter over the rest of the basil.











Tomato and Crispy Crumb Chicken





Ingredients:


4 boneless, skinless chicken breasts


2 thick slices wholemeal bread


2 tsp dried mixed herbs


400g can chopped tomatoes


1 garlic clove , crushed


1 tsp balsamic vinegar


2 tsp tomato pur茅e


350g frozen green beans


handful flat-leaf parsley , chopped, to serve





Method:


Heat oven to 190C/fan 170C/gas 5. Split the chicken breasts almost in half and open out like a book. Place in a non-stick roasting tin. Whizz the bread into crumbs in a food processor, then mix with the herbs. Mix the tomatoes with the garlic, vinegar and tomato pur茅e. Spread the sauce over the chicken, sprinkle with the crumbs, then bake for 20-25 mins until the chicken is tender.





While the chicken is cooking, boil the frozen beans for 3-5 mins until just tender. Serve the chicken, sprinkled with parsley, on a bed of beans.











Chunky Sausage and Tomato Pasta





Ingredients:


1 tbsp olive oil


4 thick pork sausages , cut into bite-sized pieces


2 garlic cloves , crushed


200ml medium white wine


1 tbsp tomato pur茅e


400g can chopped tomatoes


500g pack rigatoni or penne


handful basil leaves , torn, (optional)


parmesan , to serve





Method:


Heat the olive oil in a heavy-based pan (preferably not non-stick) and add the sausages. Fry for about 8 mins until golden and cooked through. Tip in the garlic and fry for 1 min. Pour in the white wine and boil until it has reduced by half.





Stir in the tomato pur茅e and tomatoes, and season to taste. Simmer for 15 mins until the sauce is rich and thick.





While the sauce cooks, boil the pasta according to pack instructions and drain. Stir in the basil if using, and cooked pasta into the sauce, then serve in bowls with grated or shaved parmesan.
MEAT BREYANI





Meat sauce





2 onions, finely chopped PLUS oil to saut茅 onions


1 kg meat, (Beef Shin )washed, trimmed and drained


20 ml garlic and ginger


2 green chillies


2 pieces stick cinnamon


3 cardamom pods


3 whole cloves


3 all spice berries


30 ml ground koljana


15 ml turmeric


10 ml fine cumin


10 ml fine fennel/ barishap


15 ml chilli powder


1 large tomato, grated


250 ml yoghurt


125 ml bunch fresh coriander, chopped


5 ml saffron soaked in boiling water


250 ml crispy fried onions, well golden


125 ml cooked lentils, kept aside


125 ml melted butter


14 small potatoes, fried in oil





Method


鈥?Heat oil in large pot. Add onions and saut茅 until golden. Add meat, ginger and garlic and saut茅 for 20 min add water if necessary.


鈥?Add all spices and tomato and cook till soft. Lastly add yoghurt and fresh coriander. Cook for a further 10 min and until sauce is reduced


The rice





Boil 4 cups rice with 2 stick cinnamon, 3 cloves, 3 all spice berries, 3 cardamom pods, 60 ml oil, 20 ml salt in 2litres of water until rice is 戮 done. Rice must not be very soft. Drain.





To assemble


鈥?Using a Pyrex. Place a layer of rice at bottom, then a layer of meat sauce, followed by potatoes, lentils and fried onions. Repeat the process until all rice and meat is used, ending off with rice.


鈥?Sprinkle the top layer of rice with saffron water, melted butter and lentils and onions.


鈥?Cover with foil and place in oven and allow to steam until heated through.


Serve with rice, onion salad and/ or chutney








PANCAKES FILLED WITH MINCE


Creamy and simply delicious





Ingredients - For Pancakes





500 ml flour


5 ml salt


500 ml milk


3 eggs


卤100 ml water if needed


mixture of oil and melted butter to fry pancakes





Method


鈥?Sift flour and salt together. Make well in middle of flour.


鈥?Whisk together milk, eggs and water. Pour in centre of flour and mix with an electric beater into a thick and creamy batter.


鈥?Leave in fridge for an hour. Batter should be pliable. If too thick when using add water.


鈥?Heat pan thoroughly. Add a teaspoon of oil mixture and swirl Add pancake mixture and fry for 1-2 min. on one side until lightly golden. Turn to brown on the other side.


鈥?Remove to plate. Repeat process until all batter has been used up.


Filling





30 ml oil


1 small onion, sliced


300 g lean mince salt and pepper to taste


5 ml crushed garlic


20 ml soya sauce


45 ml chutney of your choice


15 ml mutton spice





Method


鈥?Heat oil in a pot. Fry onion until lightly golden. Add mince and all other ingredients and fry until chicken is cooked. Allow to cool.


To assemble


鈥?Cut one pancake in half. Place some filling in the pancake and roll up in the shape of a cone.


鈥?Repeat until all filling and pancakes have been used.


鈥?OR roll into swiss roll with open sides and cut into half.


Serve with a green salad





CHICKEN STIR-FRY





Ingredients





350 g pasta bows or spirals


2 chicken fillets, cut into strips


5 ml salt


15 ml olive oil


30 ml crushed garlic


1 red pepper, sliced


1 green pepper, sliced


3 baby marrows, cut into julienne


3 carrots, cut into julienne


100 g snow peas or mange tout


1 punnet mushrooms, sliced


100 g sundried tomato, cut into strips


60 ml soya sauce


30 ml Portuguese spice


30 ml paprika powder


30 ml fresh coriander, chopped salt and coarse pepper to taste





Method


鈥?Cook pasta as per instructions.


鈥?Heat oil in wok and stir-fry all vegetables for 5 min.


鈥?Add chicken and stir-fry for 7 min.


鈥?Add remaining ingredients.


鈥?Mix pasta with vegetables and place in shallow ovenproof dish.





MASHED POTATO STEAK PIE


Creamy mashed potato served with spicy steak strips鈥?





Ingredients - For the mash potato





1 kg large potato, peeled


30 ml butter


100 ml milk


15 ml garlic paste


salt to taste


freshly ground black pepper to taste





Method - Boil potato in salted water until soft


鈥?Pour off water, add butter and mash using a potato masher


鈥?Add milk, place pot over gentle heat and reheat, stirring to prevent potato from burning


鈥?Add salt and pepper to taste.


鈥?Add more milk if needed


For the steak filling





500 g steak strips


15 ml paprika


15 ml cajun spice


15 ml barbeque spice


10 ml garlic and ginger


Salt to taste


Marinade the steak overnight in the spices above.





Then - To braise steak





1 large onion, sliced finely


15 ml oil





Method


鈥?Heat oil in pot. Add onions and saut茅 until golden adding water when necessary to soften the onions.


鈥?Add meat and braise until all water has evaporated. Add salt. Cook meat adding water when needed until soft over medium heat. When meat is soft, evaporate as much liquid as possible so that only a thick sauce remains


鈥?Place meat in a heat proof dish and spoon mash over it. Dot with piece of butter.


鈥?Place in an oven that has been preheated to 180潞C and brown mash until golden.






Have a look at the link below. It's packed with simple and easy recipes, split in to courses, eg, breakfast, lunch, etc. What's more, they are all healthy recipes and the site contains link after link to other related recipes for virtually everyone it contains. I think you'll find it invaluable.
Try this great hummus recipe - packed with vitamins and keeps you full for a long time - http://buzz.prevention.com/community/emily09/eating-your-vitamins