Easy Healthy Recipes

Chicken Wild Rice Soup with Lemongrass

Balaji Sampath — Sat, 13 Jan 2007 18:27:00 +0000

This is a light soup with a Thai influence and is made with fresh homemade chicken stock. You can use pre-made chicken broth and leftover chicken to save time.

Note: If you can’t find lemongrass in the specialty section of your supermarket or specialty store, you can omit.

Ingredients for Stock:

2 chicken thighs and legs or 2 larger chicken breasts
1 onion, diced
2 garlic cloves, crushed
1 oz of fresh grated ginger or ½ teaspoon dried ginger
2 lemon grass stalks
2 dried red chillies

Ingredients for Soup:

2 lemon grass stalks
1 tablespoon Thai fish sauce
½ cup short grain rice rinsed
Salt and ground pepper to taste
Fresh chopped cilantro (about a handful)
1 finely chopped and deseeded red chilli to garnish
1 lime quartered to serve

Instructions:

Put the chicken into a large deep pan and add all the other stock ingredients. Cover with water. Bring to a boil and then reduce heat to low and simmer gently with the lid on for approximately 2 hours, until the chicken is tender and you have a rich stock.

Skim off any excess fat from the top of the stock, strain stock into a large bowl or pan and set aside. Remove the skin from the chicken and shred the meat into a separate bowl, set aside.

Flatten the lemon grass stalks using a rolling pin or the edge of a knife. Pour the stock back into a soup pan and add the lemon grass stalks, fish sauce and rice. Simmer uncovered over low heat for approximately 40 minutes. Add the shredded chicken after 30 minutes and season to taste with salt and pepper.

Slice and deseed the chilli. Chop into thin pieces. Be careful when handling chilli and quickly wash your hands after as it can really sting. Serve the soup into warm bowls and garnish with a little chopped fresh chilli and lime wedge.

Barley Chicken and Leek Soup

Balaji Sampath — Sat, 13 Jan 2007 18:26:00 +0000

Ingredients:

1 whole small chicken or several chicken thighs and legs
2 lb leeks
1 fresh bay leaf
1 large carrot, peeled and thickly sliced
10 cups of chicken broth
½ cup pearl barley
Salt and black pepper
Fresh chopped parsley to garnish

Instructions:

Place chicken in a large deep pan, slice half of the leeks and place them in pan. Add the bay leaf, a little chopped parsley, carrot and stock and bring to a boil. Reduce heat and cover. Simmer gently for approximately 1 hour and 30 minutes. Skim off any excess fat at the top of the pan occasionally during simmering.

Leave until slightly cooled and strain soup into another large pan. Discard all the chicken skin, bones, and vegetables. Shred all the chicken meat and add to clear stock. Set aside.

Rinse the pearl barley and cook in a separate pan of boiling water for approximately 10 minutes. Drain and rinse again. Add the pearl barley to stock and chicken and cook over low heat for approximately 15 to 20 minutes or until barley is tender. Season with salt and pepper to taste.

Serve in warm bowls and garnish with fresh chopped parsley.

Whole Wheat Spaghetti & Orange Brandy Chicken

Balaji Sampath — Sat, 13 Jan 2007 18:25:00 +0000

This recipe takes about 30 minutes to make including prep time but it’s definitely worth it. It’s best with orange brandy but if you don’t have this white wine works great too. You can also use chicken breasts instead of chicken thighs if you prefer.

5 tablespoons olive oil
4 Pieces of chicken thighs or chicken breast
½ cup orange brandy or white wine (brandy is excellent in this recipe)
2 tablespoons plain flour
1 cup orange juice
2 zucchinis cut into matchstick strips
1 red bell pepper, deseeded and cut into strips
2/3 cup ricotta cheese
2 oranges peeled, deseeded and cut into segments
Rind of one orange
Cooked whole wheat spaghetti for four
Salt and pepper to taste

Heat the olive oil in a non stick frying pan and add the chicken. Cook until golden brown on the outside. Lower the heat and add the orange brandy, cook for 3 minutes. Sprinkle over the flour and cook for a further 2 minutes. Then add the orange juice, zucchini, bell peppers and salt and season with a little salt and pepper. Simmer over low heat for approximately 15 to 20 minutes or until chicken is cooked through and liquid has thickened.

While the chicken is cooking, bring a large pot of water to boil and cook the whole wheat spaghetti according to package instructions. Drain and transfer to a serving dish. Slightly drizzle spaghetti with a little olive oil and set aside.

During the last 5 minutes of cooking the chicken, add the orange segments, orange rind and the ricotta cheese to the pan and cook on the lowest heat for 3 minutes. Do not bring to a boil.

Serve the chicken and sauce over the pasta and garnish with parsley.

Grilled Eggplant and Mozzarella Rolls

Balaji Sampath — Sat, 13 Jan 2007 18:25:00 +0000

1 large eggplant
3 tablespoons olive oil
1 mozzarella cheese ball, cut into 8 slices
2 plum tomatoes, each cut into 4 slices
8 large basil leaves
Salt and black pepper
Balsamic vinegar for drizzling (optional)

Cut the eggplant lengthways to make 10 thin slices, discard the two outermost slices. Sprinkle the slices with salt and leave for 20 minutes. Rise and pat dry with paper towels. This process helps get rid of the bitter taste.

Place the eggplant slices on a non stick baking try and brush with olive oil. Place under a hot grill for approximately 10 minutes or until golden and tender. Turn once halfway through grilling.

Remove the eggplant slices from grill but leave in baking tray. Place one slice of mozzarella, tomato and basil leaf in the center of each eggplant slice. Fold each end of the eggplant slice over towards the middle. Grill the slices seam side down for approximately 2 minutes or until heated through and mozzarella begins to melt. Drizzle with a little balsamic vinegar if using and serve.

Grilled Herb Chicken and Baked Sweet Potatoes

Balaji Sampath — Sat, 13 Jan 2007 18:24:00 +0000

4 sweet potatoes
4 boneless skinless chicken breasts
6 tablespoons of dried mixed herbs (you can use a ready mixture or mix oregano, parsley, cilantro, etc.)
1 garlic clove
2 teaspoons clear honey
1 teaspoon Dijon mustard
1 tablespoon olive oil
4 tablespoons light cream cheese
Pepper

Wash the sweet potatoes and place on a baking tray. Bake in a preheated oven at 350F for approximately 1 to 1 ½ hours or until tender.

Cut three slashes on each chicken breast (making sure not to cut all the way through). Place the herbs, garlic, honey, mustard and olive oil in a blender or food processor and mix until smooth. Rub this mixture over the chicken. Cover and let sit in the refrigerator for at least 20 to 30 minutes. If possible leave a little longer so the flavors can really sink in.

Heat a non stick frying pay lightly greased with a little olive oil or non stick spray and cool chicken for approximately 5 minutes on each side or until gold and cooked through.

Cut the sweet potatoes open (just as you would a baked potato) and spoon in a little cream cheese and pepper onto each potato, serve with chicken.

Lemon Thyme Chicken and Baby Potatoes

Balaji Sampath — Sat, 13 Jan 2007 18:23:00 +0000

4 chicken breasts, skinless and boneless
3 tablespoon fresh chopped thyme
3 teaspoons finely grated lemon rind
2 tablespoons lemon juice
2 tablespoon olive oil
1 large red onion, thinly sliced
1 clove garlic, crushed
1 ¼ cup brown rice (dried)
2 cups water
3 cups chicken stock
8 oz baby spinach leaves

Place chicken. Mix 1 tablespoon thyme, 2 teaspoons lemon rind, lemon juice and 1 tablespoon olive oil in a bowl and rub over chicken. Cover and refrigerate approximately 20 minutes to let flavors sink in.

Heat the remaining 1 tablespoon olive oil in a large deep non stick pan or wok add the onion and cook for about 2 minutes until soft, stirring often. Add the garlic and cook for another minute or so. Add rice and stir everything together until rice is coated, approximately 2 minutes. Add the water and stock and bring to a boil. Reduce heat and cover. Simmer over low heat for approximately 30 minutes or until liquid is absorbed and rice is tender. If necessary add a little more stock and cook longer until tender.

While the rice is cooking, transfer the chicken breasts and marinade to a non stick baking tray and grill for approximately 15 minutes or until golden and cooked through.

Once rice is finished, stir in the baby spinach, remaining lemon rind and thyme and transfer to serving plate. Top with grilled chicken and serve.

Quick Chilli Shrimp Pasta

Balaji Sampath — Sat, 13 Jan 2007 18:23:00 +0000

2 cups of cooked, peeled, and ready to eat shrimp
1 clove garlic crushed
1 tablespoon deseeded and chopped chilli
1 tablespoon olive oil
Juice of one lemon
Fresh chopped parsley to garnish
Salt and pepper to taste
Whole wheat spaghetti for four

Cook and drain the spaghetti according to package instructions and set aside.

Heat the olive oil in a non stick pan and add the garlic and chilli, stir over low heat for approximately 1 minute. Add the lemon juice and shrimp and heat through for a minute or so. Toss the mixture and spaghetti together, add salt and pepper to taste and garnish with a little parsley and serve.

Mushroom Omelette

Balaji Sampath — Sat, 13 Jan 2007 18:21:00 +0000

1 cup of trimmed and sliced mushrooms
8 large eggs
2 oz grated Gruyere cheese or Swiss cheese
2 tablespoons butter
Fresh parsley to garnish
Salt and pepper to taste

Add one tablespoon butter to a non-stick frying pan and add the mushrooms. Sautee over low heat for approximately 5 minutes, remove mushrooms from pan and set aside. Add a little more butter to the pan and add one quarter of beaten egg mixture, lift the edges of the omelette so the egg can run under and set. Once the omelette is almost set add one quarter of the cooked mushrooms and sprinkle with a little bit of the cheese. Fold the omelette over and gently place on the serving plate. Repeat 3 more times with remaining ingredients.

Serves 4

Orange and Cashew Couscous Salad

Balaji Sampath — Sat, 13 Jan 2007 18:16:00 +0000

For the Salad:
8 oz of apple juice
6 oz of couscous (dried)
½ red pepper, cored, deseeded and diced
4 tablespoons chopped fresh parsley
2 tablespoons chopped fresh mint
1 oz of raisins
2 oranges peeled, deseeded and cut into segments
1 oz of cashew nuts

Dressing:
Juice of 1 orange
Juice of 1 lemon
2 teaspoons olive or walnut oil
1 teaspoon honey

Place the apple juice in a saucepan and bring to a boil. Slowly stir in the couscous and remove from heat. Cover and let stand for 7 to 10 minutes until liquid is absorbed. Fluff with fork. Add the herbs, raisins and peppers and orange segments. Gently toss together. Transfer to serving bowl.

For the dressing, place the ingredients in a saucepan and gently heat until the honey is dissolved. Do not bring to a boil. Drizzle dressing over the salad and garnish with cashew nuts.

Mushroom Omelette

Balaji Sampath — Sat, 13 Jan 2007 18:16:00 +0000

Mushroom Omelette

1 cup of trimmed and sliced mushrooms
8 large eggs
2 oz grated Gruyere cheese or Swiss cheese
2 tablespoons butter
Fresh parsley to garnish
Salt and pepper to taste

Add one tablespoon butter to a non-stick frying pan and add the mushrooms. Sautee over low heat for approximately 5 minutes, remove mushrooms from pan and set aside. Add a little more butter to the pan and add one quarter of beaten egg mixture, lift the edges of the omelette so the egg can run under and set. Once the omelette is almost set add one quarter of the cooked mushrooms and sprinkle with a little bit of the cheese. Fold the omelette over and gently place on the serving plate. Repeat 3 more times with remaining ingredients.

Serves 4

*Low GI, Low Carb, Sommersize plan

Homemade Hummus With Roasted Vegetables Wrap

Balaji Sampath — Sat, 13 Jan 2007 18:15:00 +0000

Homemade Hummus With Roasted Vegetables Wrap

For the Hummus:

1 can chickpeas, drained and rinsed
1 garlic clove
2 tablespoons Greek natural yogurt
Juice of one lemon
Pinch of paprika
Salt and pepper to taste (optional)

Place the chickpeas, garlic, yogurt, lemon juice and paprika in the blender or food processor and mix on high until smooth. Transfer mixture to a bowl and season with salt and pepper if desired.

For the Roasted Vegetables:

1 Eggplant, sliced
2 zucchinis, cut into matchstick strips
1 red pepper, cored, deseeded and sliced
1 red onion, peeled and sliced
1 tablespoon olive oil

Flour tortillas to serve

Place all the vegetables in a non stick roasting tray and drizzle with the olive oil. Bake in a preheated oven at 350F for approximately 45 minutes or until tender and roasted.

Warm the tortilla wraps according to package instructions, then spread with hummus and fill with roasted vegetables, wrap and serve.

Spring Onion Miso Broth and Tofu

Balaji Sampath — Sat, 13 Jan 2007 18:14:00 +0000

Spring Onion Miso Broth and Tofu

Note: You should be able to find most of these ingredients in a health food shop or specialty section in your supermarket. You can substitute the bok choy with any Asian greens. Dashi is available in powdered form in many health food stores or Asian stores. If you don’t have Dashi you can use vegetable stock in its place.

Ingredients:

1 bunch of spring onions (scallions)
A large handful of chopped fresh cilantro
3 thin slices of fresh root ginger (or ½ teaspoon dried ginger)
1 small red chilli, deseeded and thinly sliced (optional)
5 cups of dashi or vegetable stock.
1 cup of bok choy (also known as pak choi), thinly sliced
1 cup firm tofu cut into small cubes
4 tablespoons red miso
2 tablespoons Japanese soy sauce (also known as shoyu)

Instructions:

Cut the green tops off the spring onions and thinly slice the rest. Place the coarse green tops in a large pan along with the cilantro stalks, ginger, dried chilli and dashi or vegetable stock. Heat the mixture gently until it comes to a boil. Lower heat and simmer for 10 minutes. Strain through a sieve and return clear broth to pan. Reheat until simmering.

Add the green portions of the sliced spring onions, with the chopped pak choi and tofu. Cook over low heat for 2 minutes. In a separate bowl mix 3 tablespoons of miso with a little hot broth in a bowl and stir into the soup. Add additional miso and soy sauce to taste.

Stir the coarsely chopped cilantro leaves into pan and along with the white part of the spring onions. Cook gently for 1 minute and serve into warm bowls. Sprinkle with thinly sliced chilli if using.

Winter Vegetable Soup

Balaji Sampath — Sat, 13 Jan 2007 18:13:00 +0000

Note: This is a chunky vegetable soup and you can omit or add vegetables to suit your taste. You can replace the potatoes for sweet potatoes for a sweeter tasting soup. Leeks and winter cabbage also work well.

Ingredients:

1 medium cabbage cut into quarters
2 tablespoons olive oil
4 carrots, peeled and finely sliced
2 celery stalks, finely sliced
2 parsnips, peeled and diced
7 cups of vegetable or chicken stock
2 medium potatoes, peeled and diced
2 zucchinis, diced
2 cups of cauliflower florets
2 fresh tomatoes, seeded and diced
Salt and black pepper
Fresh chopped parsley to garnish

Instructions:

Slice the cabbage quarters into thin strips. Heat the oil in a large soup pan and add the cabbage, carrots, celery and parsnips cook over low heat for approximately 10 minutes, stir often so vegetables don’t stick to pan. (you may need to add a tablespoon of stock).

Stir in the stock and bring to a boil. Add the potatoes, zucchinis, cauliflower and tomatoes with a little chopped fresh parsley and salt and pepper to taste. Bring back to a boil, cover and reduce heat to low. Simmer for approximately 15 to 20 minutes until the vegetables are tender.

Serve into warm soup bowls and garnish with a little chopped fresh parsley.