10 Healthy Dinner Recipes

Transcription

1 10 Healthy Dinner Recipes Complete With Step-by-Step Instructions! Jennifer Jenkins Other Books by Jennifer:

2 Table of Content Introduction... 4 Stuffed Chicken Breast... 4 Hot Italian Sausage Fettuccine... 5 Roast Beef & Mayo... 6 Chicken Cordon Bleu... 7 Turkey Casserole... 7 Beef Kebabs... 8 Tandoori Chicken Escalope... 9 Caraway Flavored Pork Chops Bonus Recipe #1: Extracted From Atkin Diet Recipes Under 30 Minutes Smothered Pork Chops Bonus Recipe #2: Extracted From 30 Slow Cooker Recipes Cajun Shrimp Surprise More Books By Jennifer Jenkins... 14

3 Legal & Disclaimer The information contained in this book is not designed to replace or take the place of any form of medicine or professional medical advice. The information in this book has been provided for educational and entertainment purposes only The information contained in this book has been compiled from sources deemed reliable and it is accurate to the best of my knowledge; however, I cannot guarantee its accuracy and validity and cannot be held liable for any errors or omissions. Changes are periodically made to this book. You must consult your doctor or get professional medical advice before using any of the suggested remedies, techniques or information in this book. Upon using the information contained in this book, you agree to hold harmless the Author from and against any damages, costs and expenses, including any legal fees, potentially resulting from the application of any of the information provided by this guide. This disclaimer applies to any damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent or under any other cause of action. You agree to accept all risk of using the information presented inside this book. You need to consult a professional medical practitioner in order to ensure you are both able & healthy enough to participate in this program.

4 Introduction This collection of healthy dinner recipes will help you satisfy the cravings of your family without the messy preparations! Most of these diets have never been shared in any of my Cookbook guides before (unless stated otherwise) and they are perfect for putting a good-for-you dinner on the table when you're crunched for time. So stop stressing and start enjoying dinner again! Stuffed Chicken Breast Ingredients: 1 large chicken breast 1 tablespoon Philadelphia cream cheese 1 tea spoon garlic powder salt mixed herbs 1 bacon piece Preheat oven to 200C Cook the bacon in a small frying pan, remove and dice into small pieces. Place the cream cheese, bacon, salt, herbs and garlic in a small bowl and mix together Slice the chicken breasts along the middle creating a "pocket", be careful not to cut all the way through.

5 Spoon in stuffing mixture Close the pocket and secure with a toothpick Reheat the frying pan and sear the chicken breast until browned Wrap the chicken in foil and place in the oven for 20 minutes until done Hot Italian Sausage Fettuccine Ingredients: 1 pack, Spicy Italian chicken sausages 2 oz fat free cream cheese. 1 cup fat free milk Fresh parsley (to taste) I pack Fettuccini size Shirataki noodles Remove the sausage from casing and brown in a nonstick skillet over medium heat. When sausage is well browned and completely done, add the milk and cream cheese. Bring to a slight boil then reduce heat. Prepare the Shirataki noodles according to the package directions Drain and add to sausage mixture. Cook until noodles are well coated and sauce has slightly thickened. Garnish with fresh parsley

6 Sprinkle with low fat Parmesan cheese if desired Servings: 4 Roast Beef & Mayo Ingredients: 300 g of lean Beef fillet 1 Tbs chives, chopped 1 egg yolk 1 Tbsp mustard 3 Tbs fat free plain yoghurt 1 Tbs dried ground rosemary 1 Tbs ground thyme Salt and pepper to taste Tie the beef fillet into a nice round shape. Season it with thyme, rosemary and salt. Preheat oven to 200C. Sear and fry the fillet on a hot pan on all sides for 1 minute. Place in the oven Covered with foil and cook 20 minutes Prepare the mayo Put mustard and egg yolk into mixing bowl, add salt and pepper and stir well

7 Add yoghurt and stir well until well mixed. Keep is a cool place Remove beef from the oven and let cool for 5 minutes. Cut into slices and enjoy with the mayo Servings: 2 Chicken Cordon Bleu Ingredients 6 Chicken breasts, pounded ¾ cup nonfat cheddar cheese 8 slices turkey bacon 6 slices ham/turkey Nonfat Parmesan cheese (optional) Place a piece of sliced ham/turkey on the chicken breast. Put the cheese mixture on top of the turkey/ham inside of the chicken breast and roll up. Use toothpicks to hold in place. Wrap each chicken breast with turkey bacon. Fry on both sides to brown the bacon. Put in a dish and cook in oven, 375C for 30 minutes. (Servings: 6) Turkey Casserole Ingredients 4 turkey fillets One can of plum tomatoes 2 carrots, chopped 2 cubes chicken stock 1 tsp dried basil

8 Chop turkey fillets, chop carrots, cover stock cubes with hot water. Bring to a boil, add canned tomatoes and simmer on low heat for approximately 2 hours. Serve hot and garnish with Parmesan cheese. Servings: 4 Beef Kebabs Ingredients: 4 metal skewers. 400g beef fillet, cut into large chunks. 2 oz soy sauce. 2 tbsp Dijon mustard. 1 tbsp cider vinegar. pinch of thyme. 1 bay leaf. Dash of vegetable oil. 1/4 cup lemon juice Mix all the ingredients together and marinate the beef for 2 to 4 hours in the refrigerator. Discard the marinade. Place the chunks of beef on the skewers Grill indoors or outdoors until cooked to your liking.

9 Add mushrooms, tomatoes, green pepper and onions to the kebabs if you are in the cruise phase. Just place a layer of each between meat pieces on the skewers Servings: 4 Tandoori Chicken Escalope Ingredients: 6 chicken fillets. 2 pots non-fat, plain yoghurt. 2 tbsp tandoori masala spice mix. 3 garlic cloves, crushed. 2cm piece ginger, crushed. 2 green chilies, crushed. Lemon juice. Salt and black pepper Mix all the ingredients together, except the meat. Make sure the garlic, ginger, chilies and spices are completely crushed to make a smooth blend. Score the chicken so that the yoghurt-spice mixture gets inside the meat and marinate overnight in the fridge. The next day cook in a moderate oven - 200c/400F/ Gas 6 - for 20 minutes then brown under the grill before serving. Servings: 6

10 Caraway Flavored Pork Chops Tired of chicken and beef? This low fat pork recipe takes about 30 minutes to prepare and pork chops are usually a lot cheaper than other meats. Ingredients 2 pork chops 1 lemon 1 tablespoon of caraway seeds Salt and pepper Heat the oven to 180C degrees Trip the pork chops of any fat and set aside Powder the caraway seeds using a pestle and mortar powder, rub all over the pork chops and season with salt and pepper Sear the meat on medium heat in a nonstick pan (lightly sprayed with cooking or olive oil) When the meat is starting to brown, transfer the pork chops to a roasting tin and roast in the oven until the meat is cooked through Squeeze the lemon juice on the pork chops as you are about to serve Servings: 2

11 Bonus Recipe #1: Extracted From Atkin Diet Recipes Under 30 Minutes About The Diet: Atkin diet is one of the most popular diets out there for weight loss. It focuses on comsuming high protein and low carbohydrates to reduce buildup of body fats. Smothered Pork Chops >> About The Guide << Ingredients: Lean pork loin, 10 oz. Bacon, 2 oz. coarsely chopped Onion, 2 oz. slivered in long strips Mushrooms, 4 large pcs. Chicken broth, 1 cup Heavy cream, 2 oz. White wine, 1 oz. Dash of salt and pepper 1. Preheat oven to 350 degrees. 2. In a non-tick skillet over high heat, brown the bacon. 3. Add in mushroom slices and continue to sauté just until they are no longer white. Remove and set aside. 4. Brown the meat on all sides on the same skillet. 5. Add back the vegetable mixture, chicken broth, pepper, and wine.

12 6. Remove from heat and cover before placing in the oven. 7. Allow to cook for about 30 minutes. 8. Remove the pan and add in the cream. 9. Allow to simmer over low heat. 10. Serve with your favorite veggies or salad. Nutritional Information: Calories- 475g Fat-32g Carbs-5.55g Fiber-1.2g Protein-37mg Sodium-593mg Potassium-909mg Bonus Recipe #2: Extracted From 30 Slow Cooker Recipes About The Diet: Slow cooker recipes are fast and easy to prepare, healthy and delicious. After all, broiling food with your slow cooker brings out the flavors better (without having to resort to frying food) and reduce the use of salt and other seasonings. Besides, you can simply put the ingredients into the crockpot/slow cooker, turn it on and a few hours later, you're ready for a sizzling hot meal. Cajun Shrimp Surprise >> About The Guide << This preparation only takes 25 minutes and yields 6 servings. Recommended for this dish is a quart kind of slow cooker.

13 Ingredients: 1 pound shrimp 1 28 oz. can of diced tomatoes 1 14 oz. can of chicken broth 1 cup onions 1 cup green bell pepper 1 6 to 6 oz. package long grain rice or wild rice 1/4 cup water 2 garlic cloves 1/2 teaspoon Cajun seasoning Step 1. Remove the shell of the shrimp and devein it. In a skillet, cook it first then set aside. Step 2. Chop the onions, bell pepper and garlic. Step 3. In the cooker, put in the rice first. Add the water and the tomatoes from the can with the juice. Pour in the chicken broth and add the onions, bell pepper, garlic and Cajun seasoning. Mix thoroughly. Step 4. Put the lid and cook on low heat setting (for 5-6 hours) or on high heat (3-3.5 hours). Step 5. Once done, add in the shrimp and mix well. Cook for 15 more minutes on high heat. Nutritional Information: 223 calories 21 grams protein 32 grams carbohydrates 2 grams fat 3 grams fiber

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