Healthy food can be TASTY food! Try these recipes!
Hummus Dip Recipe courtesy of Dave Lieberman Recipe courtesy Dave Lieberman SHOW: Good Deal with Dave Lieberman EPISODE: Dave's Bean Feast Hummus Dip Total Time: 10 min Prep: 10 min Yield:about 2 cups Level:Easy CATEGORIES Appetizer Hummus Puree
2 (15-ounce) cans chickpeas, drained and rinsed
1/2 cup extra-virgin olive oil, or more as needed, plus more for garnish
1/2 lemon, juiced
2 tablespoons roughly chopped fresh parsley leaves, plus more for garnish
2 cloves garlic, peeled
1 1/2 teaspoon salt
1/2 teaspoon dark Asian sesame oil
1/2 to 1 teaspoon ground cumin
12 to 15 grinds black pepper
1/4 cup water Paprika, for garnish
Directions In a blender combine all the ingredients except the parsley and paprika to be used for garnish. Blend on low speed until smooth. You'll have to stop the blender often to push down the ingredients. If the mixture is too dry and you're having trouble blending it, add a few more tablespoons of olive oil to help things along. Scrape the hummus onto a plate. Sprinkle the paprika over the top, drizzle lightly with olive oil, scatter some parsley on top, and serve. You can make the hummus up to a couple of hours before you serve it. Cover the top with plastic wrap and leave it at room temperature.
Per Tablespoon: Calories: 57; Total Fat: 4 grams; Saturated Fat: 0.5 grams; Protein: 1 gram; Total carbohydrates: 5 grams; Sugar: 0 grams; Fiber: 1 gram; Cholesterol: 0 milligrams; Sodium: 96 milligrams
Light Baked Spaghetti:
6 ounces whole-wheat angel hair pasta
2 teaspoons extra-virgin olive oil
1 onion, finely chopped
2 cloves garlic, finely chopped
1/2 pound sweet Italian chicken sausage, casings removed
2 green bell peppers, diced
1/2 pound button or cremini mushrooms, sliced
1/2 teaspoon seasoned salt
1/4 teaspoon Italian seasoning
1 28 -ounce can crushed tomatoes
1 cup torn fresh basil leaves
Cooking spray, for the pan
1/2 cup shredded part-skim mozzarella cheese
1/2 cup shredded cheddar cheese
Bring a large pot of salted water to a boil. Add the pasta and cook according to the package directions; drain.
Meanwhile, heat the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until soft, about 5 minutes. Stir in the garlic and cook 2 minutes. Add the sausage and cook, breaking up the meat with a wooden spoon, until browned, about 5 minutes. Stir in the bell peppers, mushrooms, seasoned salt and Italian seasoning and cook, stirring frequently, until the vegetables are soft, about 4 minutes. Stir in the tomatoes, 3/4 cup water and the basil and bring to a boil. Reduce the heat to medium low and simmer until the sauce thickens slightly and the flavors are blended, about 15 minutes.
Preheat the oven to 375 degrees F. Spray a 2-quart casserole dish with cooking spray. Add the pasta to the skillet and toss to combine with the sauce. Spoon half of the pasta mixture into the casserole dish. Sprinkle with half of each cheese. Spoon the remaining pasta mixture on top. Sprinkle with the remaining cheese and cover loosely with foil sprayed with cooking spray (do not let the foil touch the cheese). Bake until the cheese is melted and bubbly, 20 to 25 minutes. Let stand 5 minutes before serving.
Per Serving: Calories: 323; Total Fat: 11 grams; Saturated Fat: 4 grams; Protein: 20 grams; Total carbohydrates: 36 grams; Sugar: 8 grams; Fiber: 6 grams; Cholesterol: 48 milligrams; Sodium: 836 milligrams
Read more at: http://www.foodnetwork.com/recipes/bobby-deen/light-baked-spaghetti-recipe.html?sni_rid=40887.501.603170&oc=linkback
Armenian Lentil Soup
1 ½ c. lentils
10 c. water
½ c. brown rice
1 c. diced onions
2 tbs lemon juice
2 tbs Bragg liquid aminos
1 tbs onion powder
1 tbs salt
1 tbs chicken-like seasoning
1 tsp garlic powder
1 tsp dill weed
2 tsp cumin
1 c. frozen spinach
15 oz can diced tomatoes,.
Place all ingredients in a kettle except spinach and tomatoes. Bring to a boil, reduce heat and simmer for 1 hour or until lentils are tender. Add spinach and simmer 10 min. Add tomatoes just before serving. Nutritional Analysis
Nutrients 1 cup serving The whole pot
Calories 75 744
Protein 3.5g (19% of kcal) 35g
Fats .5g (6% of kcal) 4.6g
Carbohydrates 12.4g 124g
Fiber 3.4g 34g
Calcium 51 mg (5% RDA) 516MG
Iron 1.6 mg.(10% RDA) 16.3 mg
Vit. A 1767 IU (22% RDA) 17670 IU
Vit. C 10 mg. (13% RDA) 105 mg.
Notes: Lentils provide protein, fiber and iron. Rice provides unsaturated fats and fiber. Spinach provides fiber, calcium, iron, and vitamins A and C. Tomatoes provide fiber, calcium and vitamins A and C. The rest add lots of flavor, aroma and texture.
Cut the salty ingredients by half if you are sensitive to salt (aminos,
chicken like seasoning, and salt).
Recommendations: Eat the whole pot, if you can, and you only get 744 kcal, or half of your daily calorie needs. It’s great nutrition, and can be combined with a number of other foods to provide a flavorful, tasty, aromatic, filling and satisfying food that will keep for a week when refrigerated. Combine with whole wheat toast, or croutons, or crackers. Add a small amount of sour cream, yogurt, or cream cheese for a different texture. Grate some parmesan cheese and add some parsley. Carrots or potatoes will add another dimension.
Cost analysis: Per serving The whole pot