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

read more...

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

read more...

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

read more...

Chicken with Rice recipe

Healthy version of the chef Ingrid Hoffman
Chicken with Rice is one of the most typical dishes and versatile Latin America. Every Latin country has its own version. My recipe is a creation based on the Colombian version, the small changes I made to go in line with a healthy lifestyle. Brown rice replaces white rice and added more vegetables to give it more texture and crisp again. I replaced the tomato sauce (ketchup) sold in the supermarket for a homemade version is easy to prepare and contains much less sugar and contains no additives.
Ingredients:

1 (3 1/2-libras) skinless organic chicken cut into 8 pieces
4 cups organic chicken broth or low sodium
1 cup light beer
1 medium yellow onion cut in quarters
1 cup chopped fresh cilantro
6 cloves garlic, crushed
3 tablespoons Worcestershire sauce (Worcestershire sauce)
3 tablespoons organic seasoning mix
2 cups organic brown rice
8 oz. green beans or green beans (beans) cut into 1-inch pieces (about a cup.)
2 medium carrots, chopped (about ¾ cup.)
1 teaspoon salt
1 pepper (paprika, pepper) and red seeds thinly sliced
1 pepper (paprika, pepper) green seeds and thinly sliced
1 yellow onion, thinly sliced
1 cup tomato sauce (ketchup) homemade (see recipe below)
1 cup peas (peas), frozen
1 cup pimiento-stuffed olives
Preparation:
Mix chicken, chicken broth, beer, onion, ½ cup cilantro, garlic, Worcestershire sauce and seasoning mix in a saucepan until boiling. Reduce heat, cover pot and simmer until chicken is tender and fully cooked (35 minutes approx.). With a slotted spoon move the chicken to a plate to cool. When cool enough to touch, shred the chicken (remove the bones) and book.
Filter or strain the broth it was cooked in this mixture and discard the onions and cilantro. Return the broth to the pan and heat over medium heat. Add rice, beans or green beans (beans), carrots and ¾ teaspoon salt. Bring to boil. Reduce heat and cover the pot until the liquid has evaporated and rice is tender (40 minutes approx.).
Meanwhile, in a non-stick skillet cook the peppers (bell peppers, red peppers), chopped onion and ¼ teaspoon salt. Cook stirring occasionally until vegetables are tender (8 minutes approx.). Add chopped or shredded chicken.
Add this mixture to the mixture of rice. Add the tomato sauce (ketchup), peas (peas) and olives until heated. Remove from heat and add the remaining ½ cup cilantro.
Serves: 9 (or 9 cups)
Preparation time: 45 minutes
Total time: 1 hour and 1/2 (not including the recipe for ketchup)
TOMATO SAUCE (KETCHUP) HOME
1 tablespoon olive oil
1 medium onion, finely chopped
1 (28-ounce) cup of organic tomato paste
1 tablespoon tomato paste
1/2 cup cider vinegar
1/4 cup brown sugar
3/4 teaspoon salt
Preparation:
Heat oil over medium heat in a medium skillet. Add onion and cook, stirring occasionally until onion is tender (8 minutes approx.). Add remaining ingredients and bring to boil. Reduce heat to low, leave it uncovered, stirring occasionally to prevent burning until the tomato sauce (ketchup) is thickened and flavors have blended (1 hour approx.).
Yield: 4 cups
Preparation time: 10 minutes
Total time: 1 hour 10 minutes

read more...

Rice Noodles recipe

Classic dry lining or reduced-calorie soup, low fat and saturated fat. It is a good source of folic acid. All you need are simple seasonings to flavor the soft pieces of pasta and rice. Why brown pasta? This adds a nutty flavor and a nice color to the dish.

Preparation time: 30 minutes
Start to Finish Time: 30 Minutes
Ingredients
2 tablespoons olive oil
1 package (7 oz) noodles or vermicelli or very thin noodles (angel hair), broken into 1-inch
1/2 cup onion, finely chopped
1 clove garlic, finely chopped
2 cups long grain white rice, parboiled
1 container (32 oz) Progresso chicken broth ® (4 cups)
1 teaspoon salt
Fresh cilantro leaves, optional
Preparation
In a 12-inch skillet, heat oil over medium high heat. Add noodles, cook and stir 3 to 5 minutes or until golden. Add onion and garlic, cooking for 2 to 3 minutes, stirring constantly, until soft.
Add the rice cooker 30 to 60 seconds or until lightly browned. Add chicken broth and salt. Lower the flame, cover and cook 20 to 25 minutes or until rice is tender and liquid is absorbed. Garnish with coriander leaves.
Tip: The noodle refers to thin strips of pasta entangled in bundles
Yield: 16 servings
High Altitude (3500-6500 ft): Use 4 1/4 cups of chicken broth. In step 2, add the rice and cook 2 to 3 minutes, stirring constantly, until golden.
1 serving (1/2 cup): 170 Calories (25 Calories from Fat), Fat 2.5g, Sodium 720 mg, Potassium 100mg, Carbohydrate 32g (Dietary Fiber 1g) Protein 5g
% Daily Value: Iron 8% Folic Acid 10%
Equivalent to: 2 Starch
Carbohydrate Choices: 2

read more...

Almond Pudding with Fruit recipe

Serve this sweet and delicious almond pudding cooled on fruits. A perfect dessert! You can vary using canned lychees, raspberries, blackberries and persimmons, instead of mandarin and pineapple. You can enjoy without guilt because it is low in calories, low in fat and saturated fat. Nor are high in sodium and is a good source of vitamin A and C.

Preparation time: 10 minutes

Start to Finish Time: 2 Hours 10 Minutes
Ingredients:
2 tablespoons water
1 envelope unflavored gelatin
1/2 cup sugar
1 1/4 cups cold water
3/4 cup evaporated milk
1 tablespoon almond extract
1 can (15 oz) mandarin orange segments, drained
1 can (15 oz) pineapple chunks, drained
Preparation:
In a small mixing bowl, mix 2 tablespoons of water and gelatin, let stand 1 minute to soften.
In a small saucepan or two quarts, mix the sugar, 1 cup and quart of water, milk and softened gelatin, cook and stir over medium high heat until mixture boils. Remove the pan from the heat and add and stir in almond extract.
Pour into a bowl or square glass baking dish, fat, 8 inches (2 quarts). Refrigerate about 2 hours or until mixture thickens.
To serve, cut the pudding into 16 squares. With a spoon, put the mandarin oranges and pineapple chunks in 8 tazoncitos; Cover each with 2 boxes of pudding. Save the remaining pudding in the refrigerator.
Anticipate: The refreshing taste of almond pudding should be prepared at least 2 hours in advance. When curd, cut into squares and put it back into the refrigerator until ready to serve.
Yield: 8 servings
1 serving (1/8 of recipe): Calories 130 (Calories from Fat 20); Fat 2g (Saturated 1g), Cholesterol 5mg, Sodium 30mg, Potassium nc, Carbohydrate 24g, Dietary Fiber 1g, Protein 3g
% Daily Value: Vitamin A 10% Vitamin C 40% Calcium 8% Iron 2%;
Equal to: 1 Starch, 1/2 Fruit, 1 1/2 Other Carbohydrate, 1/2 Fat
© 2011 and ® / ™ of General Mills.

read more...