Cooking with Tammy: Healthy New Recipes to try for 2023!
Whether you are trying to stick to your New Year’s Resolutions or just want to get back on the healthy eating track after a little too much seasonal excess, here are some new and different recipes for you to give a try! Many of these will fall under the Mediterranean Diet.
Simple Chicken Margherita
4 boneless skinless chicken breasts
½ cup reduced-fat balsamic vinaigrette
2 cloves garlic, minced
½ teaspoon salt
¼ teaspoon pepper
¼ cup marinara sauce
16 fresh basil leaves
2 plum tomatoes, thinly sliced lengthwise
1 cup artichoke hearts, chopped
¼ cup shredded mozzarella cheese
Flatten chicken to 1/2-in. thickness. In a large bowl, combine vinaigrette and garlic. Add chicken; turn to coat. Cover; refrigerate 30 minutes. Drain and discard marinade. Sprinkle chicken with salt and pepper.
On a lightly greased grill rack, grill chicken, covered, over medium heat or broil 4 in. from heat 5 minutes. Turn; top with marinara, basil, tomatoes, artichokes, and cheese. Cover and cook until chicken is no longer pink and cheese is melted, 5-6 minutes.
Serves 4, each serving contains; Calories 273, Fat 8g., Carbohydrates 7g., Protein 38g., Cholesterol 98mg., Sodium 606mg.
Avocado Tuna Salad
5 ounces tuna packed in water
1 ripe avocado, chopped
½ cup cucumber, chopped
¼ cup minced celery
¼ cup red onion
2 tablespoons chopped fresh cilantro
1 tablespoon Olive oil
1 tablespoon lemon juice
½ teaspoon salt
Freshly ground pepper
Place all of the ingredients in a medium bowl. Mix with a fork or spoon until the avocado is roughly mashed and mixed through.
Serve on lettuce wraps, toast or in a sandwich. To store, cover tightly with plastic wrap and refrigerate.
Sheet Pan Shrimp Fajitas
1 ½ pounds uncooked shrimp, peeled and deveined
1 each medium green, red and yellow peppers, cut into strips
1 onion, cut into strips
2 cloves garlic, minced
2 tablespoons olive oil
2 teaspoons chili powder
1 teaspoon ground cumin
¾ teaspoon salt
12 corn tortillas, I like to use the low carb tortillas
Optional toppings; lime wedges, fresh cilantro, crema, or sliced avocado
Preheat oven to 425°. In a large bowl, combine shrimp, peppers, onion and garlic. Drizzle with oil; sprinkle with chili powder, cumin and salt. Toss to coat. Spread evenly between 2 greased 15x10x1-in. baking pans.
Roast 10 minutes, rotating pans halfway through cooking. Remove pans from oven; preheat broiler.
Broil shrimp mixture, 1 pan at a time, 3-4 in. from heat until vegetables are lightly browned and shrimp turn pink, 4-5 minutes. Serve in tortillas with toppings as desired.
Serves 6, each serving contains; Calories 280, Fat 8g., Carbohydrates 31g., Fiber 5g., Protein 22g., Cholesterol 138mg., Sodium 484mg.
Crock Pot Chicken Orzo with Tomatoes and Olives
1 pound boneless, skinless chicken breasts
1 cup low sodium chicken broth
2 medium tomatoes, chopped
1 medium onion, halved and sliced
Zest and juice of 1 lemon
1 teaspoon herbes de Provence *
½ teaspoon salt
¼ teaspoon ground pepper
¾ cup whole=wheat orzo
1/3 cup quartered black or green olives
2 tablespoons chopped fresh parsley
Cut each chicken breast half into 4 pieces. Combine the chicken, broth, tomatoes, onion, lemon zest, lemon juice, herbes de Provence, salt and pepper in a 6-quart slow cooker. Cook on High for 1 hour, 30 minutes or on Low for 3 hours, 30 minutes. Stir in orzo and olives; cover and cook until the orzo is tender, about 30 minutes more. Let cool slightly. Sprinkle with parsley before serving.
*herbs de Provence can be made at home by combining the following spices,
2 teaspoons dried thyme
2 teaspoons dried savory
1 teaspoon dried marjoram
1 teaspoon dried lavender
½ teaspoon dried rosemary
½ teaspoon fennel seeds
1 crushed bay leaf
Serves 4, each serving contains; Calories 278, Fat 5g., Carbohydrates 29g., Fiber 7g., Protein 29g., Cholesterol 62mg., Sodium 433mg.
White Bean and Chicken Soup
2 teaspoons extra-virgin olive oil
2 green onions cut into rounds
¼ teaspoon sage
2 14-ounce cans low sodium chicken broth
2 cups water
1 15-ounce cannellini beans, rinsed
1 2 pound roasted chicken, skin discarded, meat removed, and shredded (or you can always cook your own chicken breasts or tenders)
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.
Serves 6, each1 ½ cup serving contains; Calories 248, Fat 5g., Carbohydrates 14g., Fiber 4g., Protein 35g., Cholesterol 79mg., Sodium 244mg.
Creamy Zucchini Pasta
4 cups shredded zucchini, about 3 medium zucchini
8 ounces uncooked linguine
4 teaspoons olive oil
2 cloves garlic, thinly sliced
¼ cup fat free plain yogurt
¾ cup shredded cheddar cheese
¾ teaspoon salt
¼ teaspoon pepper
Cook linguine according to package directions. In a sieve or colander, drain the zucchini, squeezing to remove excess liquid. Pat dry.
In a large nonstick skillet, sauté zucchini in oil, 2 minutes. Add garlic; cook and stir until zucchini is tender, 1-2 minutes longer. Transfer to a large bowl. Add yogurt, cheese, salt and pepper. Drain linguine; add to zucchini mixture and toss to coat.
Serves 6, each serving contains; Calories 255, Fat 7g., Carbohydrates 32g., Protein 10g., Cholesterol 10mg., Sodium 403mg.
Grains and Greens
1 Tablespoon olive or avocado oil
½ red onion, chopped
3 cloves garlic, minced
2 teaspoon fresh ginger, minced
3 carrots, peeled and chopped into small pieces
4 ounces fresh mushrooms, chopped
12 ounces bag chopped kale, about 6 cups
¼ cup soy sauce
8.5 ounces package of rice
Crushed red pepper or sriracha, for serving
Add oil to a large skillet. Add onion, garlic and ginger and cook for 5 minutes or until onion is translucent and fragrant.
Add the carrots and mushrooms and cook for another 5 minutes. Add soy sauce and toss.
Add kale to the skillet in batches until it wilts down. Add in rice and toss together, until it’s warm throughout, about 3-4 minutes. Taste, season with salt and pepper if needed and serve. Add additional crushed red pepper and Sriracha, as desired.
Serves 3, each serving contains; Calories 266, Fat 8g., Carbohydrates 50g., Protein 9g., Fiber 7g., Sodium 447mg.
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