Sunday, October 9, 2016

STUFFED BELL PEPPER CASSEROLE WITH CAULIFLOWER "RICE"

Kimberly Cameron, Valencia, CA -
My Healthy Recipe Blog

It's time to slim down for summer!!!!!



Ingredients:

2 Tbsp olive oil
3 bell peppers, tops and bottoms cut off and cut in half (so that you have 6 circular pieces of bell pepper)
3 cloves garlic, smashed and minced
½ large yellow onion, finely chopped
1 cup chopped mushroom
2.5 cups grated cauliflower (about 1 medium head)
1 Tbsp Worcestershire sauce
1 tsp Italian seasoning
¼ teaspoon cumin
¼ teaspoon chili powder
¼ teaspoon red pepper
1 lb ground turkey
1 8 oz can tomato sauce
1 cup salsa
4.5 oz can chopped green chilies
S&P
1 cup Mexican cheese blend

Serve with:
Avocado
Sour cream

Directions:

1) Add a few cups of water to a saucepan and turn the heat to high (user enough water so that it will cover the bell peppers when they are placed into the pan).
2) Warm a large sauté pan. Add olive oil. While the oil is warming up, move on to the next step.
3) Prepare an ice bath in a large bowl. Set aside.
4) Add garlic, onion and mushroom to the pan with oil. Stirring occasionally cook until the onion is slightly translucent (approx. 3 mins.). While it’s cooking, start the next step.
5) In another large pan, start cooking the ground turkey. Cook until it’s almost cooked, leaving a little pink.
6) Once the water is boiling, add the bell peppers. Cook for 2 mins., then blanch in the ice bath.
7) Preheat oven to 375 degrees F.
8) Spray a glass baking dish with non-stick cooking spray.
9) In the pan with the veggies, after the onion and garlic are vagrant, and the mushrooms are starting to shrink, add the cauliflower and stir. Add the Worcestershire sauce and spices. Stir, then cover and cook for 3-5 mins.
10) Once the peppers have cooled, add them to the bottom of the baking dish.
11) After the veggies and ground turkey are cooked, combine them into one pan and add the green chilies, tomato sauce and salsa.
12) Spoon mixture into the baking pan, over, into, and around the bell peppers.
13) Top with cheese.
14) Bake on the center rack for 15-20 mins., then broil until the cheese is brown and bubbly. I usually broil on the center rack for about 3-5 mins.
15) Serve and enjoy!!! Delish!!

Kim Cameron Valencia CA
My Healthy Recipe Blog

Monday, April 22, 2013

TURKEY BURGER PERSIAN KEBAB KOOBIDEH

Kimberly Cameron, Valencia, CA -
My Healthy Recipe Blog 

It's time to slim down for summer!!!!!




I went to a Persian restaurant with a group of friends and I fell in love with the Chicken Kabab Koobideh. After finding a basic recipe for the dish, I modified it to my liking. I had turkey burger on-hand, so that's what I used (which is non-traditional for Kabab Koobideh). It turned out AMAZING! This is a healthy, mild dish that the entire family will enjoy!!! 
 
Low-Fat, Low-Calorie, Low-Carb

Serves: 6
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes

Ingredients:
1.25 pounds 93% lean turkey burger (can also use ground chicken, beef, or lamb)
1 egg
½ onion, chopped
3 cloves garlic, chopped
2 teaspoons turmeric powder
1 teaspoon onion powder
1 teaspoon paprika
½ teaspoon salt 
½ teaspoon pepper
1 tablespoon dried parsley (or 4 sprigs fresh parsley, chopped)
2 tablespoons olive oil

Directions:
1) Using a food processor, blend the turkey burger, egg, chopped onion, garlic, turmeric, onion powder, paprika, salt and pepper. Process for 2-4 minutes, or until all ingredients are mixed well.
2) Add the parsley and pulse a couple more times to mix.
3) Place the meat mixture in the freezer for 10 minutes, or refrigerate for 30 or more minutes.
4) Heat the barbeque grill to medium-high heat.
5) To best divide the meat, create 6 meatball-like patties. Shape the patties into longer strips, and thread onto metal skewers.
6) Place skewers on grill. Brush patties with 1 tablespoon olive oil. Close the barbeque and cook for approximately 5 minutes.
7) Flip patties and brush with olive oil. Cook for another 5 minutes, or until done.
8) Serve and enjoy!!

Kim Cameron Valencia CA
My Healthy Recipe Blog

Tuesday, April 9, 2013

LEMON SWAI (OR TILAPIA)

Kimberly Cameron, Valencia, CA -
My Healthy Recipe Blog 

It's time to slim down for summer!!!!!



Such a great recipe!! It's quick, easy and has tons of flavor... It also makes a really healthy meal, when paired with some veggies!!!

Low-Fat, Low-Calorie, Low-Carb

Serves: 4
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Ingredients:
3 medium lemons
4 sprigs of finely chopped parsley or 1 tablespoon dried parsley
1 lb. tilapia or swai (four fillets)
2 tablespoons flour
salt and pepper to taste
2 tablespoons olive oil
Favorite low-fat/calorie/carb Thousand Island dressing

Directions
1) Zest lemon peel with fine grater.
2) Juice lemons and discard seeds. If using dried parsley, add it to the lemon juice. Set aside.
3) Rinse fish fillets under cold water. Dab dry slightly with a paper towel.
4) Sprinkle fish with flour, lemon zest, salt, and pepper.
5) Heat olive oil in a sauté pan on medium-high heat.
6) Brown fish until done, flipping half way through (about 10 minutes total).
7) Add lemon juice and parsley.
8) Shake the pan to mix final ingredients and coat the fish.
9) Serve with Thousand Island dressing, for dipping, and enjoy!!

Kim Cameron Valencia CA 
My Healthy Recipe Blog

Sunday, March 17, 2013

SPAGHETTI SQUASH MARINARA WITH TURKEY BURGER

Kimberly Cameron, Valencia, CA -
My Healthy Recipe Blog

It's time to slim down for summer!!!!!




This is really yummy & an excellent replacement for pasta. It's a bit crunchier, but delicious! My mom can be a really picky eater, but she loves this recipe!!

Low-Fat, Low-Calorie, Low-Carb

Serves: 8
Prep Time: 10 minutes
Cook Time: 1 hour 30 minutes (but cook time can be reduced by 35 minutes if you microwave the squash)
Total Time: 1 hour 40 minutes (unless you choose the microwave method to bake the squash)

Ingredients:
1 Spaghetti Squash
1 lb Lean Turkey Burger
Olive Oil
1 Clove Garlic
8 ozs Favorite Pasta Marinara Sauce
2 ozs Grated Parmesan Cheese
1/2 tspn Dried Basil

Directions:
Step 1 - Cook Spaghetti Squash:
1) Preheat oven to 350 degrees F.
2) Cut squash in half, length-wise, and scrape out seeds.
3) Prick skin all over with a fork/knife.
4) Place squash, face-side down, on a cookie sheet lined with foil.
5) Bake for 50 minutes at 350 degrees F.
Note: you may want to try microwaving the squash. It only takes 10-15 minutes when you cook it this way!! Check out this website: http://www.kitchentreaty.com/how-to-cook-spaghetti-squash-two-different-ways-in-the-microwave-or-in-the-oven/

Step 2 - Cook Turkey Burger:
1) Sauté turkey burger until almost done, or slightly pink (do not cook completely).
2) Drain fat/liquid.
3) Place turkey burger in the bottom of a baking dish and let cool while squash continues baking.

Step 3 - Sauté Squash & Bake Everything Together:
1) Once the squash is cooked, drain all liquid.
2) Using a fork, break apart the squash. 

If needed, press excess water out using a colander/strainer and pot lid. Stir/fluff the squash and then press again, so as to remove as much liquid as possible. 
NOTE: The last time I made this dish, I found this step unnecessary, but if you find that your squash is extra moist, remove the excess water.

3) Saute garlic in oil until golden. Add cooked squash, and dried basil. Turn several times, for about 5-10 minutes.
NOTE: this step helps take the "squeak" out of the squash.
4) Preheat oven to 350 degrees F.
5) Add the squash to the baking dish. Top with pasta sauce (you probably won't need more than 1/2 a jar depending on the size of the squash), and sprinkle the parmesan cheese on top.
6) Bake about 30 minutes at 350 degrees F.

Step 4 – Almost Done!
1) After baked, remove from the oven and let cool for a few minutes.
2) Scoop out a corner of the squash.
3) Carefully drain excess liquid.
4) Serve with extra pasta sauce and enjoy!

Kim Cameron Valencia CA
My Healthy Recipe Blog

Saturday, March 16, 2013

ASIAN CHICKEN


Kimberly Cameron, Valencia, CA -
My Healthy Recipe Blog

It's time to slim down for summer!!!!!



This is my favorite healthy chicken recipe!!! It’s quick, easy and delicious!!

NOTE: To make prep easier, prep twice the amount of chicken and freeze 1/2 of the recipe! When you want to eat it again, pull out the chicken from the freezer in the morning and it's ready to go for dinner.


Low-Fat, Low-Calorie, Low-Carb

Serves: 2-4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Ingredients:
Easy version:
2 large chicken breasts, cut in half
1/4 cup soy sauce (saturate chicken w/ soy sauce so that there is a little extra liquid, approximately 1/4 cup)
1/2 tsp olive oil
1/4 tsp ground ginger
2 small cloves garlic (or 1/2 tsp dried garlic)
1/4 tsp onion powder (or use 1-2 fresh green onions or both!)
1/2 packet Sweet 'n Low

You can also add:
1/4 tsp red pepper flakes
1/4 tsp parsley flakes
1/4 tsp sesame seeds

Directions:
1) Combine all ingredients.
2) Place on a baking pan, covered with foil, and coated with non-stick spray.
3) Bake for 30 minutes, at 350 degrees F, or until juices run clear.
OR: Cook at 375 degrees F in a ceramic dish for 30 minutes, uncovered.
This method helps you retain all of the marinade juices, and you can use these juices for salad. The last time I used this method, I served the chicken with a lettuce/shallot/avocado salad and Walden Farms Sugar/Fat/Calorie Free Thousand Island dressing. The dressing was delicious mixed with the leftover soy sauce and chicken drippings!

Kim Cameron Valencia CA
My Healthy Recipe Blog

CAULIFLOWER FRIED "RICE"


Kimberly Cameron, Valencia, CA -
My Healthy Recipe Blog

It's time to slim down for summer!!!!!



One of my favorite healthy recipes is a Cauliflower Fried "Rice" recipe I found for Atkins dieters. The recipe has been tweaked, however, so that it is well-suited for all sorts of low-fat, low-calorie diets. You can cut down even more on fat and calories by using cooking spray instead of oil, but I wouldn't eliminate the oil by 100%!! The grated cauliflower, with the soy sauce and other seasonings, tastes just like fried rice!!! You won’t regret trying this recipe!!!


I use my food processor to grate the cauliflower. It's MUCH faster!! 

Low-Fat, Low-Calorie, Low-Carb 

Serves: 4 (as a side dish); 2 (as meal)
Prep Time: 15 minutes

Cook Time: 20 minutes 
Total Time: 35 minutes

Ingredients:
20-30 ounces fresh cauliflower, grated (1 head)
4 cloves garlic, minced
2 Tbsps cooking oil (use peanut oil, if available)
3-5 Tbsps soy sauce
2 teaspoons sesame oil
3 eggs, beaten
3 green onions, chopped
Dash of crushed red chill pepper or Siracha Hot Chili Sauce
5 ounces mixed veggies, frozen (carrots, corn, peas; or similar)
To make it a meal: add chicken, shrimp or beef (cook separately)
Note: bacon is delicious in this dish!

Directions
1) Heat the cooking oil in a wok or large non-stick skillet on medium to medium-high heat.
2) Begin to stir-fry the frozen veggies for approximately 3-5 minutes. Only slightly defrost them.
3) Add the garlic, then the cauliflower on top. Let sit for a couple minutes then stir-fry until the cauliflower is nearly tender, but not mushy (about 10-15 minutes).
Note: this is a really easy recipe! You can take your time. Start the veggies and then grate the cauliflower. Measure out ingredients as you go. It's delicious, even if it's mushy!
4) Stir the soy sauce and sesame oil into the cauliflower. Add crushed red chili pepper or Siracha, to taste.
5) Push the cauliflower to one side of the pan; pour in the beaten eggs. Lightly scramble the eggs, then mix into the cauliflower.
Note: It takes more time and makes more mess, but it is easier to cook the eggs in a separate pan. If eggs are cooked separately, just add when soy sauce and sesame oil are added in step #4.
6) Add the green onion and any meat. Toss and serve.

The original recipe can be found at: http://www.genaw.com/lowcarb/fried_rice.html


Kim Cameron Valencia CA
My Healthy Recipe Blog