Recipe Redo Blog

Traditional Recipes Redone…Healthier

Category Archives: Main Dish


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ABC Salad

This yummy colorful salad is as easy as your ABC’s (ha ha.) It is light and refreshing, hope you enjoy it as much as I did. Thank you to Dr. Benjamin Maring, Kaiser Permanente Food for Health!

“Avocado, beets, and citrus are the key players in this salad. And, it’s almost as simple as ABC (you still have to roast the beets while you prepare the remaining ingredients). ABC Salad provides healthy fats, vitamin C, antioxidants, some fiber and stunning colors!”

spaindex_abc-salad2
Ingredients
  • 3 medium, or 6 small, beets (a mix of colors is nice)
  • 1 orange
  • 1 avocado
  • 1 tablespoon red wine vinegar
  • 1 tablespoon extra-virgin olive oil, plus a little extra for the beets
  • Handful to toasted, chopped nuts (almonds, walnuts, or hazelnuts)
  • A few mint leaves, minced
  • Kosher salt
  • Freshly ground black pepper
Directions
  1. Preheat the oven to 400 degrees. Trim beets of their stems and stringy roots. Halve the larger beets. Wrap the beets tightly in an aluminum foil packet with a drizzle of olive oil and small pinches of salt and pepper. Place them on a baking sheet in the oven and roast for 30 minutes.
  2. While the beets are in the oven, cut the peel and pith away from the orange and separate out the segments in a medium bowl. Squeeze any remaining juice into the bowl. Add the vinegar, remaining olive oil, nuts, and herbs.
  3. Let the beets cool down for a few minutes after removing them from the oven. Peel them with a paper towel, cut them into wedges, and add to the bowl.
  4. Halve the avocado and remove the pit. Scoop out small chunks of avocado with a spoon and add them to the bowl. Season everything to taste with salt and pepper.


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Ojai Low Fat Chicken Enchiladas

Feeling spicy, but don’t want to regret your cravings? Try these enchiladas..TRUST ME. They are delicious and pretty simple to make. Special thanks to The Oaks at Ojai Health Spa!

Enchilada-recipe-OaksSpa-768x576

 

Ingredients
For the Enchiladas
  • 1 1/4 pounds chicken breast, cut into ½” to 1” pieces
  • 1 1/4 cups onion, diced
  • 2 teaspoons garlic, minced
  • 1 tablespoon olive oil
  • 2 teaspoon cumin
  • 1 teaspoon basil
  • 1 teaspoon oregano
  • 1 teaspoon chili powder
  • 3 roasted green chiles, (canned work fine) split, seeds removed and chopped
  • 3 cups or 8 servings of enchilada sauce (we used a low-fat red enchilada sauce, but green is delicious also, or a mixture)
  • 8 corn tortillas
  • 1/4 lb. reduced-fat cheddar cheese, grated
For the Enchilada Sauce
  • Olive Oil Cooking Spray
  • 2 garlic cloves, minced
  • 1/4 small onion, chopped fine
  • 1-1/2 cups low sodium no sugar tomato sauce
  • 1/2 tsp chipotle chili powder
  • 1/2 tsp ground cumin
  • 1 cup low fat reduced sodium chicken broth
  • salt and fresh pepper to taste
 Directions
For the Sauce
  1. In a non-stick saucepan, spray oil and sauté garlic and onions until very soft and translucent.
  2. Add chili powder, cumin, chicken broth, tomato sauce, salt and pepper.
  3. Bring up to bubbling, and then reduce the heat to low and simmer for 5-10 minutes.
  4. Set aside for Enchiladas.
For the Enchiladas
  1. Saute chicken, garlic and onion in olive oil.
  2. Add seasonings and continue to cook until chicken is almost done.
  3. Add the chiles and 1/2 to 1 cup enchilada sauce and simmer for 10 minutes.
  4. Heat tortillas to soften.
  5. Fill each tortilla with the chicken mixture and roll closed. Put in individual casseroles or in a 9 x 13 inch baking pan. Cover with remaining sauce.
  6. Cover the top of the dish with foil and heat until sauce is bubbling, approximately 15 minutes, depending on the size of your pan. (If filling is made ahead of time and chilled, your cooking time will be longer.)
  7. Remove foil and sprinkle cheese over the top of each enchilada. Return to the oven just until cheese melts, approximately 5 minutes.
Notes
If you’ve got a favorite commercial ready-made low-fat, low-sodium Enchilada Sauce available, by all means use that and save some time and steps!

Nutritional stats are for one enchilada with cheese. This low-calorie entree can afford to host some of your favorite toppings for you, but adjust accordingly for any toppings you may add, such as fat free greek yogurt, sour cream, avocado, olives, and such.


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Grilled Turkey Tacos

Turkey is an excellent alternative for eating beef. To be completely honest there is not much of a difference between the taste of either of them. So why not go with the healthier alternative? Courtesy of: Ontario Turkey.

“This is a very satisfying turkey based taco, with enough density of high quality calories and flavors to make a complete meal at lunch or dinner.  Some of the healthy fats come from the nutrient rich avocado.  You can reduce the carbs and fat grams by using lettuce leaves in place of the grilled tortillas, or, use lower or fat free tortillas.”

 

spaindex_grilled-turkey-tacos

 

Ingredients
  • 1 teaspoon (5mL) each, ground cumin, oregano and chili powder
  • 1/4 teaspoon (1mL) sea salt
  • 3 tablespoon (45mL) olive oil
  • 1/4 cup (50mL) fresh chopped cilantro
  • 1 lb (500g) boneless, skinless Ontario turkey fillets
  • 1/2 small red onion, sliced
  • 2 carrots, peeled and thinly sliced
  • 2 jalapenos, sliced (ribs and seeds removed)
  • 2 tablespoons (25mL) cider vinegar
  • 1 teaspoon (5mL) sugar
  • 1/4 teaspoon (1mL) salt
  • 2 cups (500mL) shredded cabbage
  • 8 6-inch (15cm) flour tortillas
  • Garnishes: sprigs of cilantro, lime wedges, avocado slices
 
Directions
  1. In resealable bag, combine cumin, oregano, chili powder, salt, olive oil and cilantro, rubbing to make a paste.
  2. Add turkey fillets and shake to thoroughly coat turkey. Let sit for 30 minutes and up to one day.
  3. In another bag, combine red onion, carrots, jalapenos, vinegar, sugar and salt. Let sit at room temperature for at least 30 minutes and up to one day, tossing occasionally.
  4. Grill turkey over medium high heat until browned and cooked through, about 5 minutes per side. Transfer to cutting board and let rest for 5 minutes before slicing.
  5. Toss carrot mixture with cabbage. Divide turkey and cabbage mixture over warm grilled tortillas. Garnish with cilantro and avocado and serve with lime wedges and coarse salt.


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Zesty Black Bean and Veggie Wrap

I’m just going to keep this short and sweet. Try this ASAP!

“Whether you’re brown bagging it, or making a quick lunch to enjoy at home, this tasty Black Bean and Veggie Wrap wrap will delight you and your family. Once they take a bite, they won’t even notice it’s chock full of good-for-you fruit, veggies, beans and brown rice!” Courtesy of: Green Mountain at Fox Run, Vermont

spaindex_zesty-black-bean-and-veggie-wrap.jpg
Ingredients
  • 1/2 cup fresh pineapple, grapes, cantaloupe, mango, peach OR nectarine, chopped
  • 2 tablespoons chopped red pepper
  • 2 tablespoons chopped cilantro
  • 2 tablespoons lemon juice
  • 1 medium clove garlic, minced
  • 1 teaspoon olive oil
  • 1/2 cup canned black or other favorite bean, rinsed and drained
  • 1/4 cup cooked brown rice
  • Salt and pepper to taste
  • 1 large or 2 small honey wheat wraps
  • 2 tablespoons shredded cheese (mozzarella, cheddar or the like)
  • 1 large leaf romaine lettuce, chopped or torn
 Directions
  1. Mix fruit, red pepper, cilantro, lemon juice, garlic, olive oil, beans and rice in small bowl.
  2. Season with salt and pepper.
  3. Spread mix over 1 large or 2 small wraps; top with shredded cheese and lettuce.
  4. Roll. If using large wrap, cut in half.

 


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Spicy Szechuan Noodles

Okay, so this has a little bit more ingredients than what you’re probably used to BUT it is worth it and it is absolutely amazing to eat. Thank you Biggest Loser Resort for this recipe!

spaindex_bl-noodles
Ingredients
For the Noodle Bowls
  • 6 oz dry 100% whole grain udon noodles
  • 1/2 cup all-natural low-sodium chicken broth
  • 12 oz lean ground turkey
  • 2 tablespoons minced garlic
  • 2 tablespoons minced ginger
  • 2 teaspoons low-sodium soy sauce
  • 1/2 cup finely chopped whole scallions (green onions)
  • 2 cups bean sprouts
  • Thai Green and Red Chilis, to taste
For the Asian Peanut Sauce
  • 1 tablespoon low-sodium soy sauce
  • 2 teaspoons coconut sugar
  • 1/2 teaspoon chili-infused olive oil
  • 1/2 salt-free Szechuwan seasoning
  • 1-1/2 tablespoons creamy peanut butter
  • 1 tablespoon rice vinegar
Directions
Make the Peanut Sauce
  1. In a small bowl, mix the soy sauce and coconut sugar. Add the oil and seasonings and mix well until combined. Whisk in peanut butter until smooth. Whisk in vinegar until smooth.
  2. Use immediately, or keep in the fridge for up to 5 days.
Make the Bowls
  1. Cook the noodles according to package directions
  2. In a small mixing bowl, whisk together 1 full recipe of Asian Peanut Sauce and broth until well combined. Set aside.
  3. In another small bowl, mix the ground turkey, garlic, ginger, soy sauce and 1/4 cup of the scallions, until combined.
  4. Place a large non-stick skillet or wok over high heat. When hot, mist with Canola Oil Cooking Spray and add the turkey mixture. Cook, breaking the meat into small chunks, for 3 minutes, or until lightly browned and cooked through.
  5. Add the peanut sauce mixture to the meat mixture and cook for 1 additional minute, or until hot. Remove from heat.
  6. Divide the noodles among 4 bowls. Top each with one-quarter of the turkey and sauce mixture.
  7. Top each bowl with 1/2 cup of the bean sprouts. Divide the remaining 1/4 cups scallions among them.
  8. Top with chilis, if desired. Serve immediately.


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Grilled Salmon Salad with Arils and Walnut Vinaigrette

This recipe is courtesy of POM Council. It’s a fun little summer recipe, not only do you get your yummy greens but you get your protein as well. This will make an excellent lunch after a long work morning, get those omega-3’s in!
Salmon-Pom-Salad1-616x700
Ingredients
Walnut Vinaigrette:
  • 3/4 cup pomegranate juice
  • 1/4 cup orange juice
  • 1/4 cup lime juice
  • 1/4 cup water
  • 3/4 cup walnut oil
Salad
  • 3 cups mixed seasonal vegetables (carrots, celery, red onion, peppers, spinach, etc.)
  • 1/2 cup pomegranate arils
Glazed Salmon
  • 6 6-oz. wild salmon fillets
  • 1 cup orange juice
  • 1/2 cup lemon juice
  • 1/2 cup lime juice
  • 1 cup canola oil
  • 1/4 cup jerk spice
  • 1/2 cup Thai sweet chili sauce
Directions
  1. Make the dressing by combining the pomegranate juice with 1/4 cup each of orange juice, lime juice and water. Slowly whisk in the oil. Use to dress the veggies.
  2. Prep the salad vegetables. Thinly slice the seasonal vegetables. Toss the vegetables with just enough vinaigrette to lightly coat. Set aside.
  3. Prep the salmon. Combine the orange juice, lemon juice and lime juice with the canola oil, jerk spice and Thai sweet chili sauce. Mix well. Place the salmon and the glaze mixture in a casserole dish, and allow it to marinate for 2 hours prior to cooking.
  4. Heat grill to medium-high heat. Remove the salmon from the marinade, and grill them for 4 to 5 minutes on each side.
  5. Assemble your salad by plating vegetables on 6 dinner plates, then top them with the salmon. Drizzle some of the vinaigrette over the salmon, and garnish with fresh pomegranate arils


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Biggest Loser BBQ Pulled Pork Sandwiches

Don’t let the name fool you, after this delicious entree you will feel like the biggest winner! Special thanks to spaindex and Biggest Loser Resort.

 

spaindex_biggest-loser-bbq-pulled-pork-sandwiches

Ingredients
  • 1 1/2 teaspoons whole-grain oat flour
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon salt
  • Pinch of black pepper
  • 1/2 pound pork tenderloin, cut into 3/4″ cubes
  • 1 teaspoon extra-virgin olive oil
  • 1/3 cup orange juice, preferably fresh-squeezed
  • 1/3 cup white vinegar
  • 1 tablespoon hickory smoke flavoring
  • 1 tablespoon barbecue sauce (7 grams carbs or less per 2 tablespoons ), or more to taste
  • 1/2 cup onion strips (optional)
  • 2 whole-grain or whole-wheat hamburger buns
Directions
  1. In a medium resealable plastic bag, combine the flour, garlic powder, salt, and pepper. Add the pork. Seal the bag and shake to evenly coat the cubes. Refrigerate for at least 15 minutes.
  2. Preheat a medium nonstick saucepan over medium-high heat until it is hot enough for a spritz of water to sizzle on it. Add the oil. Scatter the pork cubes into the pan. Cook, turning as needed, for about 5 minutes, or until pork is browned on all sides.
  3. Reduce the heat to medium. Add the orange juice, vinegar, and smoke flavoring. When the mixture comes to a boil, reduce the heat to low so the mixture simmers.
  4. Cover the pan. Cook, stirring occasionally, for 1 hour, or until the pork is very tender.
  5. With a wooden spoon, shred the pork pieces and mix in the barbecue sauce.
  6. If the onion is desired, 5 minutes before serving, coat a small nonstick skillet with olive oil spray. Set over medium heat. Add the onion. Cook, stirring occasionally, for about 5 minutes, or until tender.
  7. Meanwhile, place the bun halves, cut sides down, in a medium nonstick skillet set over medium heat. Cook for 3 to 5 minutes, or until toasted. Place the bun bottoms on serving plates.
  8. Spoon half of the pork mixture onto each bun bottom. Top with onion and additional barbecue sauce if desired. Cover with the bun tops.
  9. Serve your barbeque pork sandwich immediately.