Healthy Recipes to Keep You Fit and Fabulous

Posts tagged ‘vegetables’

The Ultimate Comfort Meal: Slow Cooker Pot Roast

Pot roast is one of those meals that almost everyone’s mom has their own recipe for.  My mom makes a delicious pot roast in the oven, with carrots, potatoes, celery and onion.  Corey’s mom’s recipe uses a special cooking method with the oven, and one ingredient is a jar of turkey gravy!  It’s just one of those meals that you have to know how to make if you’re going to be a domestic goddess.  That’s obviously everyone’s goal here, right?  Ha. Anyways, the other night, I decided that I would try to tackle the task of creating my own pot roast recipe (with some help from our favorite Publix sample lady, who inspired this idea!)  Surprisingly, it didn’t take that many ingredients for me to get a very flavorful dish, using my handy dandy slow cooker, of course.

Slow Cooker Pot Roast

Servings: 3-4


1 pound chuck roast (we used less than this, and a thinner cut, but it wasn’t really enough so I recommend going for the bigger, more expensive roasts)

Our cut of meat


2 large carrots, peeled and cut into 2-inch chunks

4 medium celery stalks, ends removed, the rest cut into chunks

6 medium red potatoes, washed and cut into quarters

1 Vidalia onion, cut into wedges

2 cups chicken stock

1 cup water

3 tablespoons Reduced-Sodium Soy Sauce

2 tablespoons Worcestershire

1 teaspoon salt and pepper

1 teaspoon garlic powder

1 teaspoon Montreal Steak Seasoning

1 tablespoon EVOO

*optional: I served ours over whole wheat farfalle*


Heat a skillet with the EVOO over medium-high heat.  Season the meat with just a sprinkling of salt, pepper and garlic powder on each side.








Place the meat in the skillet and brown 1-2 minutes on both sides.  Remove from skillet and place in the slow cooker.





Chopped Veggies







Everybody in the pool!


Chop your vegetables and add them to the slow cooker, on top of the meat.

Pour in the chicken stock, water, soy sauce, Worcestershire, and seasonings.  Meat should be covered with liquid and vegetables should be almost covered (if not, add a little more water).  Give it a little stir, put the lid on top, and cook on LOW for 8 hours.


Big Bowl of Comfort Food!

Serve over whole wheat egg noodles, whole wheat farfalle (like I did) or brown rice.


It’s Always Great to Have a Colorful Plate! Asian-Marinated Salmon with Zesty Roasted Vegetables

There are so many salmon-haters in the world, but I’m confident this recipe could change their minds!  I got the inspiration for this one from Corey’s parents- they bought a HUGE piece of a salmon and gave us a portion, along with a variety of fresh vegetables.  They told us that they made an asian-flavored marinade for the salmon, put it on the grill with the vegetables, and had a delicious feast!  I decided to try a similar approach with our dinner tonight.  On a side note, we had a special addition to our meal, thanks to Corey’s trip to Costco today.  He brought home two huge portobella mushrooms filled with cheese, crabmeat stuffing and topped with 2 shrimp!  It was seriously awesome.  My dad is gonna have to give this one a try for my salmon-loathing mom this week!

Asian-Marinated Salmon

Servings: 2


1/4 cup Ken’s Herb and Garlic Marinade (or any kind of prepared marinade you have on hand-

you can even skip this ingredient if you want)

5 tablespoons Reduced-Sodium Soy Sauce

1 tablespoon honey

1 tablespoon Makoto Ginger Dressing (the BEST dressing in the world! If you don’t have it or don’t want to buy some, just substitute 1 teaspoon ground ginger)

1 tablespoon Red Wine Vinegar

1/2 tablespoon Worcestershire sauce

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

Enough salmon for 2 people- we used a portion that was about 3/4 pound, and then cut it in half (if the skin isn’t removed, don’t worry, it will come off after baking)



Whisk all ingredients together in a bowl, then place the salmon filets in a small baking dish or loaf pan and pour marinade over top.  Cover will tinfoil and place in the fridge for anywhere from 30 minutes to 2 hours.

Preheat oven to 425 degrees (to roast the vegetables first, see below).  When the veggies are roasted, turn heat down to 375 degrees.

Take the salmon out of the fridge and place the filet in the middle of a large piece of tinfoil.  Make a little “salmon purse”, folding the sides together in the middle, and creating two handles at the top.  Be sure it is completely sealed.  Place in the oven and bake for about 20-30 minutes, depending on the thickness.  You will know it is done when it turns a light pink color and flakes with a fork.  Remove from pouch.

Zesty Roasted Vegetables

Servings: 2-3


2 medium to large carrots, peeled and sliced into rounds

2 small yellow squash, sliced into rounds

1 small head of broccoli, cut into florets

1 small head of cauliflower, cut into florets

1 medium zucchini, sliced into rounds

4 tablespoons Reduced-Sodium Soy Sauce

1 tablespoon Ken’s Herb and Garlic Marinade

2 tablespoons EVOO

salt, pepper and garlic powder


After slicing vegetables, lay them in an even layer on a cookie sheet.  Pour the EVOO, soy sauce and marinade over the veggies.  Sprinkle salt, pepper and garlic powder over top.  Use your hands to mix everything together, coating the veggies in the mixture.  Roast in the oven at 425 for 25 minutes, using a spatula halfway through roasting to flip them.


Shrimp and Brown Rice Stir Fry

If you’re looking for a healthy, yet very satisfying meal, stir fry should be the obvious choice.  It has tons of vegetables, protein, and, if you use brown rice, a healthy serving of whole grains.  I love when stir fry is made with shrimp!

Shrimp and Brown Rice Stir Fry

Servings: 2


3/4 pound peeled and de-veined shrimp, butterflied

1 package of Uncle Ben’s 90-second Brown Rice

1/4 cup bean sprouts

2/3 cup broccoli florets

8 oz. sliced white mushrooms

1 head of Bok Choy, cleaned and chopped

1 medium carrot, peeled and sliced into thin rounds

1/2 teaspoon ground ginger

1/2 teaspoon salt and pepper

1/2 teaspoon garlic powder

3 tablespoons low-sodium soy sauce

1 tablespoon rice wine vinegar

1 tablespoon toasted sesame seeds


Place a large skillet over medium heat.  Add 2 tablespoons of vegetable oil to the pan.  Sprinkle the shrimp with salt, pepper, and garlic powder.  When pan is hot, saute the shrimp until firm and pink, about 4 minutes.  Take shrimp out of the pan and set aside.  Add 2 more tablespoons of oil to the pan.  Throw in the broccoli and Bok Choy.  Stir fry for about 4 minutes, until tender.  Add the mushrooms and carrots to the pan.  Continue cooking until all vegetables are tender, and season with the remaining salt, pepper, garlic powder and ginger.  Microwave the rice according to package directions.  Add the cooked rice to the pan with the vegetables, and pour in the soy sauce and vinegar.  Mix together, then add the shrimp back to the pan.  Remove from heat.  Sprinkle the sesame seeds on top, and garnish each serving with bean sprouts.



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