Curried Chicken with Mango Salad

Curried Chicken with Mango Salad

If you don't want to heat up your kitchen you can cook the chicken on the grill instead; grill on high heat, 6 to 8 minutes per side. Make it a meal: Serve with a fragrant brown basmati rice.

4 servings, 1 thigh & about 1/2 cup salad each
Active Time: 30 minutes
Total Time: 45 minutes

Ingredients
1/2 cup low-fat plain yogurt
2 tablespoons mango chutney
2 teaspoons garam masala (see Note) or curry powder, mild or hot
4 bone-in chicken thighs, (1 3/4-2 pounds), skin removed, trimmed of fat
1/2 teaspoon kosher salt, divided
1 mango, diced
1/4 cup finely diced red onion
2 tablespoons finely chopped fresh mint
2 tablespoons red-wine vinegar
2 teaspoons brown sugar




Preparation
Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
Whisk yogurt, chutney and garam masala (or curry powder) in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan; sprinkle with 1/4 teaspoon salt.
Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more.
Meanwhile, combine mango, onion, mint, vinegar, brown sugar and the remaining 1/4 teaspoon salt in a medium bowl. Serve the chicken with the mango salad.
Tips & Notes
Note: Garam masala is a fragrant blend of ground spices commonly used in Indian cooking. It's in the spice section of most supermarkets and specialty stores.
Nutrition
Per serving: 289 calories; 12 g fat (3 g sat, 5 g mono); 101 mg cholesterol; 16 g carbohydrates; 29 g protein; 1 g fiber; 308 mg sodium; 403 mg potassium

Thai Cashew Chicken

Thai Cashew Chicken

Main Ingredients:

Chicken Breast: 1 breast (2 pieces)
Bell Pepper: 3 small (orange, red and yellow: 1 from each)
Celery Sticks: 2
Carrot: 1
Vegetable Oil: 1 tbsp
Chili Peppers: 2-4, crushed
Garlic: 2 cloves, finely chopped
Soy Sauce: 1 tbsp
Oyster Sauce: 2 tbsp
Sugar: 1 tsp
Cashews: 1-2 cups

Directions:

1. cut the chicken breast and peppers in bite sizes (2cm)

2. Slice the celery sticks and finely slice the carrot.

3. Fry the garlic with the oil in a wok or a big frying pan until golden.

4. Add the chilies and fry for 30 seconds.

5. Add the chicken and stir fry until it changes color.

6. Add the vegetables, soy and oyster sauce and sugar.

7. Stir fry until the vegetables are softened a bit but not much.

8. Add the cashews and stir fry until the cashews are softened a bit but not much. Serve on rice.

10-Minute Asian Shrimp Wrap Recipe

ASIAN SHRIMP WRAPS

INGREDIENTS
2 CUPS CHOPPED FRESH SPINACH
1 LB. COOKED, PEELED SHRIMP
2 ½ CUPS CUT ORANGES
4 FLOUR TORTILLAS
2 TBSP HOISIN SAUCE
4 TBSP RICE WINE VINEGAR
1 TBSP SESAME OIL
¼ CUP SESAME SEEDS

PREPARATION INSTRUCTIONS
(Prep Time: 10 minutes, Total Time: 10 minutes)

1) Whisk together first three ingredients in small bowl; set aside
2) Warm tortillas in nonstick skillet 15 seconds on each side. Top each tortilla with 1 tablespoon hoisin marinade, spinach, shrimp, oranges and 1 tablespoon sesame seeds. Roll and serve immediately.


Nutritional Information

Serving Size: ¼ of recipe
Calories: 385 (calories from fat 111)
Total Fat: 12 g (only 2 g of saturated fat)
Cholesterol: 221 mg
Total Carbohydrates: 37 g
Dietary Fiber: 6g
Sugars: 12g

Zucchini Tagliatelle with Mint, Cucumber & Lemon

This pretty salad gets its name from the long slices of zucchini, which resemble tagliatelle pasta.

6 small to medium zucchini (about 1 1/2 pounds total), trimmed
1 large cucumber (about 13 ounces), peeled, seeded, diced
1 C finely chopped Vidalia or Maui onion
1 1/2 C (loosely packed) fresh mint leaves, coarsely chopped, divided
2 tsp finely grated lemon peel
4 T fresh lemon juice
2 T pistachio oil

Using mandoline or V-slicer and working with 1 zucchini at a time, thinly slice lengthwise, discarding first strip. Slice up to seeded core; turn zucchini and continue to slice until only rectangle of seeded core remains; discard core. Place slices in medium bowl.

Add cucumber, onion, 1/2 of chopped mint, and lemon peel. Whisk lemon juice and pistachio oil in small bowl, then pour over zucchini mixture; toss to coat. Season with salt and generously with pepper. Cover zucchini mixture and refrigerate at least 1 hour and up to 3 hours.

Sprinkle remaining chopped mint over salad and toss to coat.

Number of Servings: 6

Nutritional Information
Calories 83, Total fat 5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 15mg, Carbohydrate 9g, Fiber 3g, Protein 2g

Spring Chicken Fricassee with Asparagus and Peas

2 T olive oil
1 1/2 lbs boneless, skinless chicken thighs
salt to taste
freshly ground black pepper
1 medium onion, sliced
2 cloves garlic, minced
1/2 C dry white wine
1 C low-sodium chicken broth
1 lb asparagus, trimmed and cut into 1 1/2 " lengths
1 C shelled, fresh peas
4 cooked red potatoes, quartered

Heat the olive oil in a large skillet over medium-high heat. While the oil heats, season the chicken with salt and pepper. Add the chicken to the pan and brown on all sides. As the chicken pieces finish browning, remove them to a plate and set aside.

Turn the heat down to medium and add the onion. Cook, stirring occasionally, until the onion begins to wilt, about 5 minutes. Add the garlic and cook for 2 more minutes.

Return the chicken to the skillet. Add the wine, let it boil rapidly for a minute and stir with a wooden spoon to remove any bits that may be stuck to the pan.

Add the chicken broth, turn down the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet. Cook until the chicken is completely tender, about 20 minutes.

Meanwhile, bring a small pot of salted water to a boil. Add the asparagus and cook until it is crisp-tender, about 2 to 3 minutes. Drain.

Add the asparagus and peas to the chicken. Cook for 3 to 4 minutes to heat through.

To serve, heat the cooked potatoes and divide them among 4 bowls. Add chicken, asparagus and peas to each bowl and spoon some of the sauce over the top.

Serving Size: 1 bowl
Number of Servings: 4

Nutritional Information
Calories 420, Carbohydrate 35g, Fat 14g, Fiber 7g, Protein 37g, Saturated Fat 3g, Sodium 466mg

Source: www.foodfit.com

Delicious Fruit Smoothie recipe

Ingredients
1 cup chopped ripe strawberries (5 large strawberries)
1 cup chopped seeded watermelon
1 cup chopped fresh peach
1 cup raspberry sorbet
1/4 cup freshly squeezed orange juice

Directions
Place the strawberries, watermelon, peach, sorbet, and orange juice in a blender and puree until smooth and creamy. Add more orange juice if you'd like it a little less thick. Serve immediately in tall glasses with straws.

Diet – Hoisin Chicken Canapes

Every time you turn around, there’s another holiday party on your calendar. Sure, they’re a ton of fun, but it’s hard to stick to your diet when you’re surrounded by tempting foods that aren’t in your plan. Next time you head out for a get-together, bring along your own healthy fingerfood. Try this recipe for Hoisin Chicken Canapes – everyone will love them!

2 T. Hoisin sauce

2/3 C. cabbage/carrot mix, shredded

1 T. peanuts, chopped

2/3 C. cooked chicken, finely chopped

Dash of hot sauce

2 medium cucumbers, halved lengthwise, seeded and cut into thirds

In a medium mixing bowl, stir together Hoisin sauce, cabbage mix, peanuts, chicken and hot sauce. Spoon mixture evenly onto cucumber slices. You can refrigerate until ready to serve. Enjoy!

Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat, low-fat, healthy party recipes

Diet – Chilled Pineapple Gazpacho

Looking for a quick, easy, and refreshing recipe that’s also no-fat? Try this recipe for Chilled Pineapple Gazpacho!

1 fresh pineapple, slightly under-ripe
½ cup peeled, diced red bell pepper ( ¼ in. pieces)
½ cup peeled, seeded diced cucumber ( ¼ in. pieces)
¼ cup finely chopped minced red onion
½ Serrano chile, seeded & minced
1 tbsp chopped, fresh cilantro
2 tbsp fresh lime juice
Pinch of sea salt

Juice pineapple, or peel & core the fruit, then puree in a blender and strain.Pour juice into medium bowl.Stir diced red bell pepper and peeled, seeded diced cucumber. Add minced red onion, Serrano chile Add cilantro, season to taste with fresh lime juice and sea salt.
Cover & chill until very cold, about 2 hours. Serve garnished with cilantro leaves.

Makes 4 servings.

Healthy Lifestyle–How To Get More Protein In Your Diet

We all know that your body needs protein. Every time you work out, you break down your muscles a little bit, and you gain muscle as your body rebuilds itself – and compensates for your newly increased activity level. Not to mention that your body also needs protein to maintain bone mass and your immune system. And, the main building block for all of this - is protein!

Yet, at the same time, the protein that you may be getting in your diet up until now, may not be enough to fuel the “rebuilding”. How, then, can you increase the amount of protein in your diet – in a healthy way?

Well, one way of increasing your diet’s protein is to look at how some vegetarians have done it! And, if you are a vegetarian, the following ideas are of even greater importance.

Eggs – That’s right – add an extra egg to your breakfast! And, if you’re worried about how healthy that might be, don’t. A quick and easy solution is to buy Egg Beaters (or their equivalent). These aren’t egg substitutes – they are 100% real eggs. Yet, they are low in cholesterol, easy to store & use, and allow you to truly measure the protein you’re adding to your diet. And, they don’t cost that much more – check Trader Joes or Costco for great deals on eggs!

Cottage Cheese – It seems that every time we try to improve our diets, one of the first things that gets cut out is cheese, due to the fat content. But, that doesn’t mean you shouldn’t pick up some non-fat cottage cheese! Cottage cheese actually has a full complement of amino acids – and is a great source of protein.

Legumes – This includes beans, peas, and lentils. These not only provide a good secondary source of protein, but also are a good source of fiber for your diet as well. And, they are nutrient-dense, which means you get a good source of nutrients without having to over-eat! For example, 1 cup of black beans gives you 15gm of protein, and if you really want to go high on the protein scale – try cooking up some soybeans! (Think edaname – simple, healthy, and tasty!) 1 cup of cooked soybeans can give you up to 31gm of protein – similar to what you would get from a small chicken breast – and they make for a great snack between meals!

Keep in mind that if you are a vegetarian, you can risk deficiencies in certain dietary minerals and vitamins, such as iron, calcium, vitamin D and vitamin B12, which is found only in animal products. Vitamin B, including B12 and folate, is found in green leafy vegetables, fortified cereals, grains and soy milk. Some experts recommend that vegetarians take a multivitamin to get enough B vitamins. Calcium can come through green leafy vegetables, including mustard and collard greens and broccoli. It's also found in soy milk and soy products. Iron-rich foods include dark green vegetables, dried fruits, nuts, seeds, whole grain and fortified breads, and cereals.

Add Water To Your Diet With Water-Rich Veggies!

Even as we move into cooler temperatures this fall, those of us in Arizona still need to make sure we get enough water each day. Yet, drinking the recommended 8 16 oz servings of water each day, well, can not only be difficult, it can get quite boring as well! Yet, there are ways to get some of our water each day from the vegetables we eat each day!

Plus, it’s also good for your diet to keep up the amount of veggies you eat each day. Vegetables not only contain valuable vitamins and minerals and antioxidants, but special plant nutrients that can't be found elsewhere.

The vegetables with the highest water content are:

• Cucumbers (96 percent water)
• Lettuce (95 percent water)
• Green peppers (93 percent water)
• Cabbage (93 percent water)
• Asparagus (92 percent water)
• Cauliflower (92 percent water)
• Spinach (92 percent water)
• Broccoli (91 percent water)
• Beets (91 percent water)

Diet – What Are Healthy Foods?

A healthy lifestyle is more than just working out, it’s about eating right as well. But, it can be difficult at times to remember what foods out there are the best for you. And, even if you have a favorite group of “healthy” foods, sometimes aren’t as good for you as you first thought.

One criteria for a “healthy” food, is that the food should be “nutrient-dense”. This is a measure of the amount of nutrients a food has, compared to the number of calories it has. When the level of nutrients is high, compared to the caloric count, then that food is considered “nutrient” dense. Your goal should be to get the highest amount of vitamins, minerals, phytonutrients, essential fatty acids, and fiber, for the least number of calories.

Another criteria is that the food should be a “whole food”. No, this doesn’t mean you have to shop Whole Foods, but it does mean that have not had all of their nutrients processed out of them. They shouldn’t contain synthetic, artificial, or irradiated ingredients either. Organic foods are a great way to help make sure the foods you are eating are “whole foods”.

Another way to find healthy foods is to keep in mind that most healthy foods are ones that you already know, but sometimes forget to think about. These include lean meats & fish, fruits, vegetables, whole grains, nuts & seeds, olive oil, herbs and spices.

Finally, one last thing to remember, is that healthy foods taste good! Sometimes it’s hard to remember that - so when the temptation to eat food that isn’t on your nutrition plan comes along…remember that not only is eating healthy good for you, you’re not sacrificing taste for health!

Looking for a good resource for healthy eating choices? Visit http://www.whfoods.com/foodstoc.php