June 27, 2012

Healthy Living Dinner Choices

(1) Pesto Baked Halibut with Avocado and Tomato Salsa (310 kcal)

Halibut (patted dry), 2 tbsp of light mayonnaise, 2 tsps of prepared pesto sauce, 1/2 cup chopped tomatoes, 1/2 cup chopped avacado, 1tbsp of lime juice, 1tbsp of finely chopped red onions, 1tsp of finely chopped cilantro and a pinch of red pepper or chili flakes.


Preheat oven to 400 F (200 C) and line a small baking dish with foil paper.
In a small bowl, combine the light mayonnaise and pesto sauce and smear it over the halibut.
Bake fish for 8-10min until the fish is opaque and flakes easily with a fork.
Combine chopped tomatoes, avocado, lime juice, onions and cilantro with red pepper flakes
Place fish fillets on a plate and spoon salsa over top

(2) Spaghetti Squash Pasta (330 kcal)

1 Medium spaghetti squash, 1 can of diced tomatoes (unstrained) , 2 tbsp of pesto, 1/2 tsp of garlic powder,  1/2 tsp of Italian seasoning,  1 lbs of boneless chicken breasts cut into cubes (tofu substitute for vegetarians), 1tbsp of olive oil, 1/2 cup of fresh mushrooms or chopped vegetables, and 1 medium chopped onion. ( Add shredded or parmesan cheese for extra flavour)

Cut squash in half lengthwise and discard the seeds and put into microwave for 10 minutes on a plate
In a blender combine tomatoes, pesto, garlic powder, and Italian seasoning
In a large skillet cook chicken breasts in olive oil until no longer pink
In same skillet sauté mushrooms and chopped vegetables with onions
When squash is cool enough to handle use a fork to separate the strands
Mix in sauce from blender and chopped sautéed vegetables
Sprinkle with shredded cheese and bake uncovered for 10-15 min

(3) Sautéed Kale (200 kcal)

Ingredients: Couple hand full’s of kale – chopped up into salad size pieces, 2 tbsp olive oil, ½ red onion – finely chopped, 1 garlic clove, minced, pinch of dried hot red pepper flakes, 1 tbsp red-wine vinegar, 1/4 teaspoon salt, one lime wedge

Cook kale and olive oil in a skillet with cover over it. Be sure to turn the kale over to completely cover it with the oil. Cook for about 10 minutes on low or until the kale is tender and turns bright green.

In another pan, heat some oil over moderately high heat to sauté onion, stirring occasionally, until softened, 6 to 8 minutes. Add minced garlic and red pepper flakes and sauté, stirring, until garlic is fragrant, about 1 minute. Reduce heat to moderate, add kale and cook, stirring occasionally, until heated through. Eat warm, add salt and pepper or lime to taste.

(4) Quinoa Vegetarian Chilli (350 kcal)

Ingredients: 1 cup quinoa, 2 cups water, 1 Jar of red pepper tomato sauce, 1 tbsp olive oil, 1 yellow onion –finely chopped, 2 cloves of garlic – minced, 1 tbsp chilli powder, 1 tbsp cumin, 1 can crushed tomatoes, 1 can of kidney beans, 1 green pepper - chopped, fresh parsley, 1 tsp oregano leaves, or jalapeno’s finely chopped for added spice, salt and pepper to taste.

Bring water to a boil, add in quinoa and cook for about 15-20 mins or until water is evaporated and quinoa is soft.
In a skillet, sauté the onion, tomato’s, beans, jalapenos for about 5 mins. Add the spices and cook for 1 more min.
Combine all ingredients and add the jar of tomato sauce, cook to heat sauce. Serve and enjoy! 

No comments