nutrispa-salon

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nutrispa-salon

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Garlic Can Lower Blood Pressure

Garlic can provide a lot of nutritional benefits. It was found out that garlic can lower one's cholesterol and ... http://p.ost.im/p/dB7wtR

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Eat Purple Fruits good for Health

It was found out that purple fruits are very helpful in preventing certain types of diseases. Eating fresh frui ... http://p.ost.im/p/dSeWw5

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Tuna with Avocado and Kiwi Salsa recipe

Low-calorie main dish. An excellent source of Vitamins C and D.


Preparation time: 40 minutes
Start to Finish Time: 1 Hour 10 Minutes
Tuna
1 1/2 lb tuna steaks from 3/4 to 1 inch thick
1/4 cup lemon juice
2 teaspoons chile oil
2 tablespoons fresh cilantro, finely chopped
1 clove garlic, finely chopped
1/2 teaspoon salt
Sauce
Guy 1 avocado, pitted, peeled and coarsely chopped (1 cup)
1 kiwi, peeled, chopped (1/2 cup)
3 scallions (green onions) medium, chopped (3 tablespoons)
1 small jalapeno chile, seeded and finely chopped (1 tablespoon)
2 tablespoons lemon juice
2 tablespoons chopped fresh cilantro
1/4 teaspoon salt

If tuna steaks are large, cut into 6 pieces the size of a serving. In a glass bowl or plastic, shallow, mix remaining ingredients for tuna. Add the tuna, turn it over to coat with marinade. Cover and refrigerate, turning once, at least 30 minutes but no more than 2 hours to marinate.
Meanwhile, in medium bowl, mix all the ingredients for the sauce, refrigerate.
Spray rack of broiler pan with cooking spray. Preheat gas grill or charcoal. Remove tuna from marinade, reserving marinade. Place tuna on grill. Cover the grill, cook over medium heat, 11 to 16 minutes, smearing it 2 or 3 times with marinade and turning once, until it forms flakes easily when entering a fork and center is slightly pink. Discard any remaining marinade. Cover the tuna sauce.
Yield: 6 servings
1 Serving: 220 Calories (100 Calories from Fat), Fat 11g (Saturated 2.5g), Cholesterol 65mg, Sodium 360mg, Potassium 710mg, Carbohydrates 6g (Dietary Fiber 2g) Protein 23g
% Daily Value: Vitamin A 4% Vitamin C 40% Calcium 2% Iron 6% Vitamin D 50%, 8% Folic Acid
Equivalent to: 1/2 other carbohydrate, 3 ½ Lean meats
Carbohydrate Choices: 1/2

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Pesto Tuna with Three Herbs recipe

Healthy Recipe for main dish low in fat and reduced calories. Excellent source of Vitamins A and D, good source of vitamin C.

Preparation Time: 25 Minutes
Start to Finish Time: 25 Minutes
4 tuna steaks, swordfish or other firm-fleshed fish (4 oz each)
3 teaspoons olive oil or vegetable oil
1/2 teaspoon salt
1 cup fresh cilantro leaves, slightly compressed
1/2 cup Italian parsley (flat leaf) fresh, slightly compressed
1/4 cup fresh basil leaves, slightly compressed
4 scallions (green onions) medium, sliced ​​(1/4 cup)
1 clove garlic, halved
2 tablespoons lemon juice
1/4 cup chicken broth with 33% less sodium (low sodium)
1 tablespoon grated Parmesan cheese

Place in roasting oven control. Spread both sides of tuna steaks with 1 teaspoon oil. Place on rack in broiler. Broil with top 4 inches from heat, 8 to 10 minutes, turning once and dusting with a quarter teaspoon of salt, until fish flakes easily formed by introducing a fork and is slightly pink in center.
Meanwhile, in food processor with metal blade, place the cilantro, parsley, onions, garlic, lemon juice, remaining 2 teaspoons oil and a quarter teaspoon of salt. Cover and process 10 seconds or until finely chopped. With processor running, slowly pour the broth and continue processing until mixture almost homogeneous. Add the cheese. 3 tablespoons pesto served with each tuna steak.
Be careful not to over cook the tuna, but only until it forms flakes. Tuna usually keep a light pink, even when cooked.
Yield: 4 servings
1 Serving: 210 Calories (90 Calories from Fat), Fat 10g (Saturated 2g) Cholesterol 45mg, Sodium 410mg, Potassium 430mg, Carbohydrates 3g, Protein 28g
% Daily Value: Vitamin A 25% Vitamin C 15% Calcium 6% Iron 10% Vitamin D 60%, 8% Folic Acid
Equivalent to: 4 lean meat

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Rice with Sweet Pea Pod recipe

Would you like to give you a new and healthy twist to your rice? Saute sweet pea pods, onion and garlic and mix with rice seasoned with thyme. This tasty healthy recipe is low in calories, low in fat, contains no saturated fat or cholesterol and is an excellent source of Vitamin A and Vitamin C.

Preparation Time: 20 Minutes

Start to Finish Time: 1 Hour 10 Minutes

1 1/2 cups water

1/2 teaspoon salt

1/4 teaspoon dried thyme leaves

2/3 cup brown rice, uncooked

1 teaspoon vegetable oil

1/2 cup chopped onion (1 medium)

1 clove garlic, finely chopped

1 medium red bell pepper, seeded, cut into strips the size of a snack

2 cups sweet pod peas Green Giant ® SELECT ® (sugar snap peas), frozen

2 tablespoons water

In a saucepan 2-quart, heat one-half cup water, salt and thyme, bring to a boil. Add the rice, lower the flame. Cover, simmer 45 to 50 minutes or until rice is tender.

In a 10-inch nonstick skillet, heat oil over medium heat. Add onion and garlic, cooking for 2 to 3 minutes, stirring constantly, until onion is tender. Add bell pepper, peas and 2 tablespoons water; cook and stir 2 to 3 minutes or until peas are tender and firm.

Add the cooked rice mixture, cook and stir 1 to 2 minutes or until hot.

Substitution: You can use long grain white rice regularly, instead of rice. Reduce to one cup water and one third and reduces the cooking time to 15 or 20 minutes.

Is cooking without gluten? Always read the labels to be sure each recipe ingredient is gluten free. Products and the sources of the ingredients may change.

Yield: 6 servings

High Altitude (3500-6500 ft): No change.

1 Serving (about 3/4 cup): 120 Calories (15 Calories from Fat), Fat 1.5g, Sodium 210mg, Potassium 190mg, Carbohydrate 22g (Dietary Fiber 4g), Protein 3g

% Daily Value: Vitamin A 25% Vitamin C 30% Calcium 4% Iron 8% 8% Folic Acid

Equal to: 1 Starch, 1 Vegetable

Carbohydrate Choices: 1 1/2

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