Last weekend I was very bored with things I have been eating for lunch. Farmer cheese was on sale at the deli. I got a half pound sliced. I bought a bag of low fat pretzels, a jar of pickles, and some fruit.
I ate the cheese with the pretzels, the pickles were my veggie and I alternated with apples and oranges for my fruit. It was very easy to put together each day.What are some cheap and healthy recipes?
Green Lentil Soup with Lemon
2 cups green lentils, washed
3 teaspoons olive oil
6 cups vegetable stock
1 bay leaf
2 large onions, chopped
3 cloves garlic, crushed
2 teaspoons coriander
2 teaspoons cumin
1/2 teaspoon sweet Hungarian paprika
2 large carrots, diced
2 tablespoons lemon juice, or to taste
salt and pepper
Heat oil in pot %26amp; add lentils, stir briefly %26amp; add the onions %26amp; garlic. Cook for 3 or 4 minutes, stirring constantly.
Add the bay leaf %26amp; spices %26amp; stir for 1 minute.
Finally add the carrot. Pour in stock, raise heat %26amp; bring to a boil.
Simmer for 60 minutes until the lentils start to puree. Remove from heat %26amp; let cool. Blend till smooth %26amp; return to the pot.
Add lemon juice %26amp; salt %26amp; pepper. If too thick, thin with a little more stock.
Serve with freshly made bread.
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Chicken %26amp; Asparagus in White Wine Sauce
This recipe works equally well with green beans or haricots verts in place of asparagus. Time: 40 minutes.
4 (6-oz) skinless, boneless chicken breast halves
3/4 teaspoon salt
¼ teaspoon freshly ground black pepper
2 Tbsp. butter
½ cup A/P flour
½ cup dry white wine
½ cup fat-free, less-sodium chicken broth
2 garlic cloves, minced
1 pound asparagus spears, trimmed
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to ¼” thickness using a meat mallet or small heavy skillet. Sprinkle chicken breasts evenly with salt and freshly ground black pepper.
2. Melt butter in a large nonstick skillet over medium-high heat. Place flour in a shallow dish. Dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm.
3. Add wine, broth, and garlic to pan, scraping pan to loosen browned bits; cook 2 minutes. Add asparagus; cover and cook 3 minutes or until asparagus is crisp-tender. Remove from heat; stir in parsley and lemon juice. Serve asparagus and sauce with chicken.
Yield: 4 servings (serving size: 1 chicken breast half, about 5 asparagus spears, and about 2 tablespoons sauce)
Nutritional Information: CALORIES 289(25% from fat); FAT 8g (sat 4.2g,mono 2g,poly 0.8g); PROTEIN 43g; CHOLESTEROL 114mg; CALCIUM 59mg; SODIUM 648mg; FIBER 2.8g; IRON 4.3mg; CARBOHYDRATE 10.5g
--Cooking Light, OCTOBER 2007
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SUPERFAST SALISBURY STEAK
3/4 pound ground turkey breast
3/4 pound ground round
1/3 cup dry breadcrumbs
2 large egg whites
Cooking spray
3/4 cup water
3 tablespoons tomato paste
2 tablespoons Madeira wine or dry sherry
1 1/2 teaspoons Worcestershire sauce
1/4 teaspoon freshly ground black pepper
1 (10 1/2-ounce) can condensed French onion soup (such as Campbell's)
Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove patties from pan; keep warm. Stir in water and remaining ingredients. Bring to a boil; add patties. Cover, reduce heat, and simmer 10 minutes. Uncover and cook until wine mixture is reduced to 3/4 cup (about 10 minutes).
Yield: 6 servings (serving size: 1 patty and 2 tablespoons sauce)
Nutritional Information: CALORIES 210(25% from fat); FAT 5.9g (sat 2g,mono 1.9g,poly 0.8g); IRON 2.4mg; CHOLESTEROL 64mg; CALCIUM 38mg; CARBOHYDRATE 10g; SODIUM 621mg; PROTEIN 27.4g; FIBER 0.9g
--Cooking Light, JANUARY 2001
I love to go to www.allrecipes.com and find loads of recipes. Another good site is http://www.tasteofhome.com/
A hearty Vegetable soup with market vegetabes and stock is always nice and filling!
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