Healthy Recipes to Keep You Fit and Fabulous

Posts tagged ‘whole-wheat’

Cooking in College: Five Dolla Dinna

I would like to clear up a commonly believed myth that floats around college campuses everywhere.  You’ve probably heard it before, and you’ve definitely wanted to believe it.  Your professors and friends and parents have all said it.  When you graduate college, you are going to get a job that only people with college degrees can get, and you are going to make a lot of money and life will just be a piece of cake after that degree is finally in your hands.  Hate to break it to ya, kids, but that ain’t happenin’ in this economy! In fact, you might actually be more broke after college than you were in college, thanks to the slow but sure disappearance of Mommy and Daddy’s credit cards, gas cards, and especially those wonderful monthly bank account deposits.  Say goodbye.  Unless, of course, you’re just really lucky, in which case, I hate you.

Anyways, cooking in college or even right after college can be quite a challenge when you’re working with a budget.  That’s why there is only one thing to do when times are tough:

Drink.

Just kidding.  Kinda.

This week, I thought it would be fun to try and make dinners that cost under $5 per serving.  It was a success!  Cooking really is a lot cheaper than eating out for every meal; you just have to know how to shop!

Pesto Primavera


Servings: 4-5

Ingredients:


3/4 bag frozen vegetable medley (I used Japanese blend)

1/2 box Whole Wheat Fettucine

2 1/2 tablespoons pre-made Pesto

1 tablespoon Parmesan cheese, shredded, for topping

salt and garlic powder, to taste

Directions:

You will need 2 pots for this recipe.

Bring one pot of water to a boil, add a tablespoon of salt to the water.  Add the pasta to the boiling water and cook until tender, about 10 minutes.  Drain pasta.  Fill the other pot with water, but only fill it about a quarter of the way up.  Bring to a boil, add the frozen veggies, and cover with a lid.  Cook for about 5-6 minutes, until tender.  Drain the vegetables.  Add the pasta and the veggies to the bigger pot.  Add the pesto, salt and garlic powder, and stir everything together.  Serve with a sprinkling of parmesan.

Salad with Buffalo Ranch Dressing


Servings: 2

Ingredients:

1 heart of Romaine, chopped (or 2 cups of already-chopped Romaine lettuce)

1 tablespoon Light Ranch Dressing

2 tablespoons Frank’s Red Hot Buffalo Sauce

Directions:

Chop Romaine and add to 2 bowls.  In a separate bowl, mix the Ranch and Buffalo sauce together.  Drizzle over Romaine and serve.

Hummus- Nature’s Gift. Recipe: Hummus and Tomato Wrap

I can fully remember my first encounter with hummus.  I was about 9-years-old, and one of my mom’s best friends was on a health-nut kick.  One of her newest discoveries was hummus.  Because her new diet seemed so weird to me as a fat little kid who ate nothing but Happy Meals and Ho-Ho’s, I was immediately disgusted by the stuff.  Now, however, I’m singing a whole different tune about my friend, the garbanzo bean.  Because I’m really not big on meat (no, I’m not a vegetarian, but I might as well be, because sometimes meat really just grosses me out) hummus has become one of my favorite meat-replacements.  The brand I usually eat is Sabra, and it comes in a variety of different flavors that would all be great for this wrap.  Try them all and figure out which one is your favorite!  As nice as it is to have already-made products, my goal is to one day find the mythical Tahini (most important ingredient when making hummus, it’s sesame seed paste) at the grocery store and finally make my OWN hummus! This is a little recipe for a healthy, filling lunch that I make when I’m really busy or just about to run out the door.  It can also be a great mid-day snack! It comes in at roughly 200 calories.

Hummus and Tomato Wrap


Servings: 1

Ingredients:

1 tablespoon Sabra Classic Hummus

1 6-inch Whole Wheat tortilla

1/2 cup alfalfa sprouts

3 tomato slices

1 tablespoon reduced-fat Feta cheese

salt and pepper

Balsamic vinegar for drizzling

Directions:

Lay tortilla on a plate.  Spread with hummus.  Lay tomato slices down the middle.  Sprinkle with salt and pepper.  Place alfalfa sprouts on top of tomatoes, sprinkle with feta cheese, and drizzle with Balsamic vinegar.  Fold sides towards the middle, like a soft taco, and cut into 2 halves.

Whole Wheat Spaghetti with Scallops, Eggplant and Cherry Tomatoes

This meal has become my go-to dinner recently.  It is healthy and flavorful, and the scallops bring it to the next level.  You can adapt this recipe to meet your personal tastes, too! Don’t like cherry tomatoes or eggplant? Throw in your favorite veggie.  It will still be awesome!

Whole Wheat Spaghetti with Scallops, Eggplant and Cherry Tomatoes

in a White Wine Garlic Sauce

Servings: 4

Ingredients:

1 box Whole Wheat Spaghetti

3/4 pound bay scallops (the small ones)

2 cloves garlic, chopped

8 oz. cherry tomatoes, sliced in half

1/4 cup parmesan cheese, shredded

1 small eggplant, peeled and chopped into cubes

1/2 cup dry white wine

1 tablespoon Smart Balance Spread

3 tablespoons Extra Virgin Olive Oil

1/2 medium onion, chopped

1/2 teaspoon salt and black pepper

1/4 teaspoon red pepper flakes

1/2 teaspoon garlic powder

1 tablespoon salt for the pasta water

Directions:

Bring a large pot of water to a boil, season with 1 tablespoon salt.  Add pasta and cook according to package directions. Drain and set aside.  Season the scallops with some of the salt, pepper and garlic powder.  Heat a large skillet over medium-high heat, and add the EVOO to the pan.  When the pan is hot, add the scallops to the pan and sear on each side (about 1 1/2 on each side).  When the scallops have a brown caramelization, remove them from the pan and set aside.

Heat another tablespoon of EVOO, and lower the heat to medium.  Add the onion and cook for 2 minutes, until translucent.  Add the garlic and cook for one minute.

Add the eggplant and cook for about 3 minutes.  Add the cherry tomatoes and cook for an additional 4 to 5 minutes, until the eggplant is tender and tomatoes are slightly softened.  Season with the rest of the salt, pepper, garlic powder and red pepper flakes.

Add the white wine to the pan and use your spatula to scrape up the brown bits on the bottom of the pan.  Add the Smart Balance. Remove from heat.

Immediately add the hot pasta to the skillet and mix everything together.  Sprinkle with the parmesan cheese and serve.

My Favorite Meal: Eggplant Parmesan

My favorite meal of all time is definitely eggplant parmesan.  No matter what Italian restaurant I go to, I can’t seem to steer myself away from ordering it!  However, frying up a vegetable doesn’t exactly count in the healthy eating department.  I still love the taste of eggplant even when it isn’t fried, so I decided to invent a healthy version of my favorite meal.

Healthy Eggplant Parmesan

Servings: 4

Ingredients:

2 large eggplants, peeled and sliced into rounds

2 cups of your favorite healthy tomato sauce (meaning no added sugar or cheese),

OR use my Simple, Cheap Tomato Sauce recipe (see previous post)

1/3 cup grated Parmesan cheese

2/3 cup Fat-Free Shredded Mozzarella cheese

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

You will need a 9X9 baking dish

Directions:

Preheat oven to 375 degrees. If using my Simple, Cheap Tomato Sauce recipe, make this ahead of time and set aside.  After peeling and slicing the eggplant into rounds, pre-heat an indoor grill (or use your outdoor grill).  Spray each slice with Pam or non-stick spray.  Sprinkle the slices with salt, pepper, oregano, basil and garlic powder. Grill the rounds in batches (not overlapping), about 1 1/2 minutes on each side, until tender.  Remove from grill.

In a baking dish, pour about 1/4 cup of the tomato sauce in the bottom of the pan and spread around evenly.  Working in layers, place as many eggplant rounds in the bottom of the pan as you can without overlapping them.  Top with another 1/4 cup of sauce, sprinkle with some of the Parmesan cheese, and then a sprinkle of Mozzarella cheese.  Repeat this process in layers until you have used up all your ingredients (should make about 3 layers).

Bake for 15-20 minutes, until cheese is melted and bubbly.  Serve over whole-wheat pasta and a sauteed vegetable on the side.

 

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