5 healthy new year's eve meal ideas

5 Healthy New Year’s Meal Ideas

by with No Comment IG

1) Shrimp Zucchini Noodles

Shrimp Zucchini Noodles
  • 2 tablespoons unsalted butter
  • 2 tablespoons olive oil
  • 1 pound medium shrimp, peeled and deveined
  • 1 shallot, minced
  • 4 cloves garlic, mincedé
  • 1/4 teaspoon red pepper flakes, or more, to taste
  • Kosher salt and freshly ground black pepper, to taste
  • 1/4 cup vegetable stock
  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon lemon zest
  • 1 1/2 pounds (4 medium-sized) zucchini, spiralized
  • 2 tablespoons freshly grated Parmesan

DIRECTIONS:

  1. Combine butter and olive oil in a large skillet over medium high heat. Add shrimp, shallot, garlic and red pepper flakes; season with salt and pepper, to taste. Cook, stirring occasionally, until pink, about 2-3 minutes.
  2. Stir in vegetable stock, lemon juice and lemon zest; season with salt and pepper, to taste. Bring to a simmer; stir in zucchini noodles until heated through, about 1-2 minutes.
Calories
235

2) Thai Chicken Buddha Bowl

Thai Chicken Buddha Bowl
  • 1 cup farro
  • 1/4 cup chicken stock
  • 1 1/2 tablespoons sambal oelek (ground fresh chile paste)
  • 1 tablespoon brown sugar
  • 1 tablespoon freshly squeezed lime juice
  • 1 pound boneless, skinless chicken breast, cut into 1-inch chunks
  • 1 tablespoon cornstarch
  • 1 tablespoon fish sauce
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 shallot, minced
  • 1 tablespoon freshly grated ginger
  • Kosher salt and freshly ground black pepper, to taste
  • 2 cups shredded kale
  • 1 1/2 cups shredded purple cabbage
  • 1 cup bean sprouts
  • 2 carrots, peeled and grated
  • 1/2 cup fresh cilantro leaves
  • 1/4 cup roasted peanuts

FOR THE SPICY PEANUT SAUCE

  • 3 tablespoons creamy peanut butter
  • 2 tablespoons freshly squeezed lime juice
  • 1 tablespoon reduced sodium soy sauce
  • 2 teaspoons dark brown sugar
  • 2 teaspoons sambal oelek (ground fresh chile paste)

DIRECTIONS:

  1. To make the spicy peanut sauce, whisk together peanut butter, lime juice, soy sauce, brown sugar, sambal oelek and 2-3 tablespoons water in a small bowl; set aside.
  2. Cook farro according to package instructions; set aside.
  3. In a small bowl, whisk together chicken stock, sambal oelek, brown sugar and lime juice; set aside.
  4. In a large bowl, combine chicken, cornstarch and fish sauce, tossing to coat and letting the chicken absorb the cornstarch.
  5. Heat olive oil in a large skillet over medium heat. Add chicken and cook until golden, about 3-5 minutes. Add garlic, shallot and ginger, and cook, stirring frequently, until fragrant, about 2 minutes. Stir in the chicken stock mixture until slightly thickened, about 1 minute; season with salt and pepper, to taste.
  6. Divide farro into bowls. Top with chicken, kale, cabbage, bean sprouts, carrots, cilantro and peanuts.
  7. Serve with spicy peanut sauce.
Calories
503

3) Garlic Parmesan Cauliflower Steaks

  • 3 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried parsley
  • 2 heads cauliflower, cut into 1/2-inch slices
  • Kosher salt and freshly ground black pepper, to taste
  • 1/4 cup freshly grated Parmesan

DIRECTIONS:

  1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. In a small bowl, combine olive oil, garlic, oregano, thyme, rosemary and parsley.
  3. Place cauliflower slices in a single layer onto the prepared baking sheet. Brush each slice with the olive oil mixture on both sides; season with salt and pepper, to taste.
  4. Place into oven and bake until golden brown, about 20-25 minutes, flipping halfway.
  5. Serve immediately, sprinkled with Parmesan.
Calories
256

4) Detox Chicken Soup

Chicken Soup Recipe
  • 2 tablespoons olive oil, divided
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
  • Kosher salt and freshly ground black pepper
  • 1 onion, diced
  • 2 carrots, peeled and diced
  • 2 celery ribs, diced
  • 4 cloves garlic, minced
  • 16 ounces cremini mushrooms, thinly sliced
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 8 cups chicken stock
  • 2 bay leaves
  • 1/2 cup uncooked orzo pasta
  • 1 sprig fresh rosemary
  • 1 bunch kale, stems removed and leaves chopped
  • 1 (15-ounce) can cannellini beans, drained and rinsed
  • Juice of 1 lemon
  • 2 tablespoons chopped fresh parsley leaves

DIRECTIONS:

  1. Heat 1 tablespoon olive oil in a large stockpot or Dutch oven over medium heat. Season chicken with salt and pepper, to taste. Add chicken to the stockpot and cook until golden, about 2-3 minutes; set aside.
  2. Add remaining 1 tablespoon oil to the stockpot. Add onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes.
  3. Add garlic and mushrooms, and cook, stirring occasionally, until tender and browned, about 5-6 minutes. Stir in thyme and oregano until fragrant, about 1 minute.
  4. Whisk in chicken stock and bay leaves; bring to a boil. Stir in orzo, rosemary and chicken; reduce heat and simmer until orzo is tender, about 10-12 minutes.
  5. Stir in kale and cannellini beans until the kale has wilted, about 3-4 minutes. Stir in lemon juice and parsley; season with salt and pepper, to taste.
  6. Serve immediately.
Calories
403

5) Spaghetti Squash Chicken Parmesan

Spaghetti squash chow mein
  • 1 cup vegetable oil
  • 3/4 cup Italian style breadcrumbs
  • 1/4 cup freshly grated Parmesan
  • 2 boneless, skinless chicken breasts, cut crosswise in half
  • 1/2 cup all-purpose flour
  • 2 large eggs, beaten
  • 1 1/2 cups tomato sauce
  • 1 cup shredded mozzarella cheese
  • 2 tablespoons chopped fresh parsley leaves
FOR THE SPAGHETTI SQUASH
  • 1 (2-3 pounds) spaghetti squash
  • 2 tablespoons olive oil
  • Kosher salt and freshly ground black pepper, to taste

DIRECTIONS:

  1. Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. Cut the squash in half lengthwise from stem to tail and scrape out the seeds. Drizzle with olive oil and season with salt and pepper, to taste.
  3. Place squash, cut-side down, onto the prepared baking dish. Place into oven and roast until tender, about 35-45 minutes.
  4. Remove from oven and let rest until cool enough to handle.
  5. Using a fork, scrape the flesh to create long strands.
  6. Heat vegetable oil in a large skillet over medium high heat.
  7. In a large bowl, combine breadcrumbs and Parmesan; set aside.
  8. Working one at a time, dredge chicken in flour, dip into eggs, then dredge in breadcrumbs mixture, pressing to coat.
  9. Add chicken to the skillet and cook until evenly golden and crispy, about 3-4 minutes. Transfer to a paper towel-lined plate. Let cool before dicing into bite-size pieces.
  10. Preheat oven to broil. Lightly oil a large oven-proof skillet or baking dish or coat with nonstick spray.
  11. Add spaghetti squash to the prepared skillet or baking dish and layer with chicken and tomato sauce; sprinkle with cheese.
  12. Place into oven and cook until melted and golden brown, about 2 minutes.
  13. Serve immediately, garnished with parsley, if desired.
Calories
299

https://damndelicious.net/2018/01/06/10-healthy-new-years-recipes/

Veggie yaki udon recipe

Veggie Yaki Udon

by with No Comment IG
Yaki Udon
  • 1½ tbsp sesame oil
  • 1 red onion , cut into thin wedges
  • 160g mangetout
  • 70g baby corn , halved
  • 2 baby pak choi , quartered
  • 3 spring onions , sliced
  • 1 large garlic clove , crushed
  • ½ tbsp mild curry powder
  • 4 tsp low-salt soy sauce
  • 300g ready-to-cook udon noodles
  • 1 tbsp pickled sushi ginger , chopped, plus 2 tbsp of the brine
  • Prep time: 10 mins
  • Cooking: 15 mins
  • Serves 2

Method

  • STEP 1

    Heat the oil in a non-stick frying pan or wok over a high heat. Add the onion and fry for 5 mins. Stir in the mangetout, corn, pak choi and spring onions and cook for 5 mins more. Add the garlic, curry powder and soy sauce, and cook for another minute.

  • STEP 2

    Add the udon noodles along with the ginger and reserved brine, and stir in 2-3 tbsp hot water until the noodles are heated through. Divide between bowls and serve.

https://www.bbcgoodfood.com/recipes/veggie-yaki-udon

Healthy Avocado Smoothie Ruddy

3 Healthy Avocado Smoothie Recipes

by with No Comment IG

Avocado Smoothie

  • 1/2 of a large avocado
  • 1 1/2 cups cold milk of choice
  • scant 1 tsp pure vanilla extract
  • sweetener of choice, such as 2 tbsp pure maple syrup or stevia to taste
  • 1/8 tsp salt
  • scoop of protein powder, optional

Instructions

  • Peel the avocado and discard the pit. Blend all ingredients until completely smooth. Feel free to blend in a few coconut milk ice cubes for a super thick and ice-cream-like shake if desired. (To make coconut ice cubes, just freeze canned coconut milk in an ice cube tray. Do not add regular ice cubes, because that would dilute the flavor of the smoothie.) Serve cold. Leftovers can be covered and refrigerated for up to 3 days. The recipe makes about 2 cups.

Avocado & Mango Smoothie

  • 1 ripe, fresh avocado, halved, pitted, peeled and diced
  • 1 large ripe mango, peeled, pitted and diced or 1 cup frozen
  • 1 cup pineapple, fresh or frozen, diced
  • 3 Tbsp. pineapple juice
  • 1 cup almond milk
  • 1 cup ice

Instructions:

  • In a blender, add avocado, mango, pineapple, pineapple juice, almond milk, and ice.
  • Blend until smooth.
  • Serve immediately.

https://loveonetoday.com/recipe/heart-healthy-avocado-and-mango-kick-starter-smoothie/

Potassium Power Smoothie

  • 1 ripe, fresh avocado, halved, pitted and peeled
  • 1 ripe banana, peeled and sliced
  • 1 kiwi fruit, peeled and sliced
  • 1 1/2 cups fortified soy milk
  • 1 cups ice cubes

Instructions:

  • Place avocado, banana, kiwi, soy milk and ice cubes in a blender. Cover and blend until smooth.
  • Pour into glasses and serve immediately.

https://loveonetoday.com/recipe/potassium-power-smoothie/

Healthy snack ideas recipe

5 Healthy Snack Ideas

by with No Comment IG

1) Monkey Toast

  • Peanut Butter
  • Banana
  • Honey
  • Chia Seeds
  • Bread

Smear a slice of toasted wheat bread peanut butter and banana slices. Top with a drizzle of honey and a sprinkle of chia seeds for some extra fiber. 

2) Hummus & Veggies

  • Peppers
  • Celery
  • Carrots
  • Hummus

Using a tiny jar for hummus is great for perfecting portion control—and creating healthy snacks! Simply divide up your portioned servings of hummus and dip fiber-rich vegetables into the protein-packed puree. Together, this combo makes an awesome flat-belly-friendly bite.

3) Veggies and Pesto

  • Pesto Sauce
  • Eggplant
  • Tomato
  • Peppers

With these skewers, the more vegetables the merrier! Simply grill a colorful array of vegetables topped with a light seasoning of pesto sauce. Grill until charred and then, devour!

4) Avocado Toast with Smoked Salmon

  • Whole Grain Toast
  • Avocado
  • Chili Pepper Flakes
  • Olive Oil

Toast a whole grain or flaxseed piece of bread and top with chunky, mashed avocado. Sprinkle chilli pepper flakes and very lightly drizzle with olive oil.

5) Tomato Bruschetta

  • Tomatoes
  • Garlic
  • Salt
  • Pepper
  • Basil
  • Balsamic
  • Fiber Rich Toast

There’s nothing better than the addictively delicious Italian treat. Simple chop up tomatoes — try to remove as many seeds and juice as possible so the toppings aren’t too wet — throw in some finely minced garlic, basil, salt, and pepper, and a touch of balsamic. Refrigerate while you toast and break apart bite-sized pieces of fiber-rich bread. Then top each golden bread-bite with the toppings. Take a bite and enjoy!

Source: https://www.eatthis.com/healthy-snack-ideas/

Low calorie omelet

Sheet Pan Omelet Roll Ups

by with No Comment IG

As we already know, breakfast is the most important meal of the day. So, here is a tasty breakfast idea for you

Nutrition Values

Calories: 348g
Fat: 23g
Carbs: 9g
Protein: 29g

Ingredients

  • 6 large eggs
  • 1/4 cup (59ml) 2% milk
  • 1/4 cup (6g) chopped fresh basil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup (60g) soft goat cheese, room temperature
  • 1 cup (64g) cucumber, thinly sliced
  • 1/2 cup (85g) roasted red bell pepper, sliced and patted dry
  • 2 cups (57g) mixed baby greens

Directions

Preheat the oven to 350°F (177°C). Line a 9-by-13-inch sheet pan with parchment, leaving 2 inches overhang on the long sides. Run your fingernail along the parchment at the sides of the pan to create a sharp edge so the liquid egg lays flat and even all the way to the edges of the pan. Spray the pan with cooking spray.

Whisk the eggs, milk, basil, salt and pepper together in a medium mixing bowl. Pour into the sheet pan, tilting the pan so the egg reaches all the corners. Bake until the eggs are set, 15 minutes.

Transfer the baked eggs onto a cutting board with parchment side up. Discard the parchment paper. With the long side facing you, cut the baked eggs into 4 equal strips. Spread each strip evenly with 1 tablespoon of cheese.

Arrange cucumber and red pepper slices at the end of each strip closest to you. Top with the baby lettuce, it’s OK if some is peeking out the sides. Roll up the egg strip tightly around the filling and place rollups seam side down on 2 plates. Secure with toothpicks, if desired. Serve immediately.

Serves: 2 | Serving Size: 2 rollups

Recipe by: https://blog.myfitnesspal.com/