How to Create Healthy Recipes for Dinner?

These days more individuals attempt to eat well. In any case, tragically not every one of them know the fundamental tenets of sound food. Fortunately, there are basic and you can catch on quickly how to make your own particular solid formulas for supper. 

Leading all every supper ought to be adjusted. What does it mean? It ought to contain some poultry, incline meat, ocean fish, fish, some cocoa rice, entire wheat pasta, oat or potatoes with their skins on, right flavors and a lot of vegetables. 

Second - all items must be before their termination date. 

Third - you ought to set up your dishes appropriately. You can bubble, cook, flame broil, broil, moderate cook or steam. Abstain from singing, especially profound fat fricasseeing. This is presumably the unhealthiest approach to make suppers. Also, recall - a large portion of veggies you can just eat new. They have the most vitamins and supplements then. 

Mexican chicken chilli

Ingredients

2 onions

4 cloves of garlic

1/2 bunch of fresh coriander

2 free-range chicken breasts

1 tablespoon olive oil

1 teaspoon ground cumin

½ teaspoon ground coriander

1 whole dried chipotle chilli

1 pinch of dried chilli flakes

2 x 400 g tins of chopped tomatoes

1 x 410 g tin of black beans

4-6 flour tortillas

2 gem lettuces

0% fat Greek–style yoghurt

1 lime

TOMATO SALSA

1 red pepper

1 red chilli

4 ripe tomatoes

3-4 spring onions

½ a bunch of fresh coriander

1 lime

Method

Peel and slice the onions, peel and finely chop the garlic, and pick the coriander leaves and finely chop the stalks. Slice the chicken into 1cm strips.

Heat the oil in a pan over a medium heat and, when hot, sauté the onions, garlic, coriander stalks, spices, and whole and flaked chilli for 5 minutes, until the onion is soft but not coloured. 

Add the chicken strips and cook for a couple of minutes, then add the tinned tomatoes. Bring to the boil, then reduce the heat and simmer, partly covered, for 35 to 40 minutes, or until the chicken breaks apart when pressed with the back of a spoon. Add a splash of water if it looks too dry at any stage. 

Next, make the salsa. Blister the pepper and chilli skins by placing them under a hot grill or holding them with tongs over a gas flame. Once blackened all over, place in a bowl, cover with clingfilm and set aside to cool. Roughly chop the tomatoes, put them in a colander with a pinch of sea salt and place it in the sink for 15 minutes to allow the salt to draw out some of the tomatoes’ water, then give the colander a good shake. Peel the skins from the pepper and chilli and discard along with the seeds, then place them on a board with the spring onions and chop. Add the tomatoes and pick over the coriander leaves and continue chopping until you have a fine salsa. Transfer to a bowl, and season with black pepper and a good squeeze of lime juice.

Shred the chicken using two forks, then drain and stir the black beans into the chilli. Continue cooking for a couple of minutes until the beans are heated through, then remove from the heat and stir in the coriander leaves.

Chop the lettuce, then serve the chilli in the tortillas with the lettuce, a good spoonful of salsa and a drizzle of yoghurt, with lime wedges on the side.

Source: http://www.jamieoliver.com/recipes/chicken-recipes/mexican-chicken-chilli/#XFh8XCrHPvOCxkuL.97

Easy After Work BBQ Chicken

Ingredients
1 (3 1/2-pound) chicken, cut into 8 pieces
Salt and freshly ground black pepper
2 cups bottled sauce or Easy BBQ Sauce, recipe follows
Easy BBQ Sauce:
3/4 cup ketchup
1/4 cup plus 2 tablespoons packed dark brown sugar
3 tablespoons white wine vinegar
2 tablespoons minced onion
2 tablespoons Dijon mustard
1/4 to 1 teaspoon hot sauce, (recommended: Tabasco)
1/4 teaspoon freshly ground black pepper
3 tablespoons chopped scallions (white and light green parts)
1 1/2 teaspoons freshly grated lime zest
1 1/2 teaspoons freshly squeezed lime juice
Lime wedges, for serving
Directions
Prepare a medium-hot grill or preheat the broiler. If using the broiler, line a rimmed baking sheet with aluminum foil.

Season the chicken with salt and pepper, to taste. Put the chicken on the grill or, if broiling, put it on the prepared baking sheet. Grill or broil, 4 inches from the heat, turning once, for 10 minutes per side.

Put 1/2 of the BBQ sauce in a small bowl, for drizzling and serving. Reserve.

Baste the chicken with the remaining sauce and grill or broil for 5 minutes more. Transfer the chicken to a serving platter, drizzle with some of the reserved sauce, and serve with lime wedges and the remaining reserved sauce.

Easy BBQ Sauce:
In a small bowl, whisk together the ketchup, brown sugar, vinegar, onion, mustard, hot sauce, and black pepper. Stir in the scallions, lime zest, and lime juice. Can be covered and refrigerated for up to 1 week.

Yield: 1 cups

Recipe courtesy of Paula Deen (TIE, pg. 91)

Source: http://www.foodnetwork.com/

How to Make Perfectly Crispy Chicken Fingers

You want to have the right finger foods by your side.  With that crispy exterior, moist juicy meat and the perfect shape for dunking and dipping, chicken fingers are a winner no matter what’s happening on the court. Want to score big with your family and friends for the next game? Learn how to make chicken fingers and watch your TV room turn into the hottest ticket in the hood. Here’s how:

Cut: You can save yourself a step, by purchasing FreeBird chicken tenders. Of course, if you’re starting from scratch, slice chicken breast into long horizontal strips about 4-inches long and about 1/2 inch in thickness. Strips should be cut evenly, so they all cook at the same rate.

Flour: Place enough flour in a shallow (but wide) baking dish so that you have plenty of room to toss each piece of chicken so that it gets fully coated with flour. Before placing chicken strips in the flour, make sure to season it with salt, pepper and a dash or two of cayenne pepper so that pieces are well spiced from the inside out. Give attention to each piece, coating fully with flour one at a time.

Eggs: Beat 2-3 eggs, depending on your batch size, and pour into another shallow baking dish. Shake excess flour off of each piece of chicken before dipping into egg mixture. Before moving on to the next stage, make sure to allow excess egg coating to drip off so that each piece is evenly coated.

Crumbs: Personalize your chicken fingers by choosing a crumb that works for you. Simple breadcrumbs will work nicely, but Japanese Panko will add extra crunch. For a Southern twist, cornmeal is a great choice; then again matzah meal, butter cracker crumbs and cornflakes could turn out to be your favorite. The key is making sure whatever crumbs you choose are small and uniform so they can adhere to the egg-washed chicken evenly. Coat one piece at a time and line up on a clean plate to prevent the coating from getting gummy and pieces from sticking together while you prepare to pan fry.

Oil: Pour oil into a large high-sided sauté pan so that it covers the bottom. Make sure there is enough oil and plenty of room in the pan for each piece. (If not, brown in batches.). Add strips to oil when it just begins to smoke then turn heat to medium, carefully turning with a spatula until all sides are evenly colored, adding more oil as needed to make sure strips are browning, not burning. Remove to a clean plate or transfer to a foil-lined pan and keep warm in a low oven while cooking additional batches.

Seasoning: Sure you seasoned the flour, but a little kick on top is the stuff of champions. Sprinkle with a little more salt and pepper, toss with fresh chopped herbs like thyme, tarragon or chives for a distinct upscale flair or take on some heat with the addition of chili powder or fajita seasoning.

Dip: Chicken fingers are never fully complete without a delicious dunking sauce. Create your own buttermilk ranch dressing with sour cream, mayo and herbs; mix together a sweet spicy honey mustard; or just put together a trio of your favorite BBQ sauces. Thinking of an upgrade on the old standbys? Try pesto and lemon zest seasoned mayo, cilantro curry yogurt or spicy salsa verde. Either way, you can’t lose!

Source: http://freebirdchicken.com/

Serbian Ground Beef, Veggie, and Potato Bake

Ingredients

1 pound ground beef 

1 tablespoon olive oil 

1 green bell pepper, chopped 

1 onion, chopped 

1 carrot, shredded

 2 celery stalks, chopped 

1/2 tablespoon paprika 

1/2 teaspoon salt 

3/4 teaspoon black pepper 

1/4 teaspoon crushed red pepper 

1 pinch ground cinnamon 

1 pinch ground cloves 1/4 cup water 

1/8 cup red wine 

1 cube beef bouillon 

2 tablespoons half-and-half 

2 potatoes, peeled and sliced

Directions

Preheat oven to 400 degrees F (200 degrees C). Lightly grease a casserole dish.

In a skillet over medium heat, cook the beef until evenly brown. 

Remove beef from skillet, reserving juices, and set aside. 

Mix in the olive oil, and saute the green pepper, onion, carrot, and celery until tender.

Return beef to the skillet, and season with paprika, salt, black pepper, red pepper, cinnamon, and cloves. 

Stir in the water and red wine until heated through. 

Dissolve the beef bouillon cube into the mixture.

Remove skillet from heat, and mix in the half-and-half.

Layer the bottom of the prepared casserole dish with enough potato slices to cover. 

Place the beef and vegetable mixture over the potatoes, and top with remaining potatoes.

Cook, covered, 45 minutes in the preheated oven, or until the potatoes are tender.

Source: http://allrecipes.com/recipe

Chicken and Avocado Salad

With this recipe, you'll take a traditional chopped romaine, tomato, and cucumber salad topped with roasted chicken and give it a Mexican twist by adding spicy fresh cilantro, tangy lime juice, and slices of ripe avocado. You can enjoy this main-dish salad on any Phase of the South Beach Diet.

Source: http://www.southbeachdiet.com

8 Foods That Give You an Afternoon Energy Boost That AREN'T a Cup of Coffee

You know the feeling. Your shoulders sag forward, your eyelids are heavier than paperweights, you've read and reread the same sentence seven times in a row…it's the dreaded 3 p.m. slump, and your options for a quick pick-me-up feel few and far between. Impromptu headstand? You're frightening your officemates. Car nap? Try not to get fired. Instead, you slug another cup of caffeine, only to find yourself tossing and turning at midnight, the cycle beginning again the following day. (Find out 5 other things that make you tired, here.)

Put down the coffee pot. There are other great options for an instant energy upgrade, says Keri Gans, Registered Dietitian/Nutritionist and author of The Small Change Diet—they just take a bit of know-how and planning ahead.

The key to beating the dreaded afternoon slump, Gans says, is being prepared with healthy snacks on-hand, specifically, foods with carbs for quick energy, and that are high in fiber, protein, and/or healthy fats to provide longer-lasting energy, without the jolt of caffeine. 

"A lot of times, when we're crashing in the middle of the day, we're simply hungry," says Gans. "What you need is carbs, that's the bottom line. Then, protein and fat keep you satiated longer, so it's a win-win."

Clear out some space in your desk drawer or office fridge for these 8 snacks that pack a true energy punch:

A fresh piece of fruit + a serving of almonds. "It's perfect: healthy, with quick energy, and so portable," says Gans. And, you'll be pleased to hear that Gans chuckles at the notion that we should steer clear of certain kinds of fruit. "The carbs and sugar in fruit is natural," she says. Oranges, bananas, grapes—they're all delicious and fair game. 

Roasted edamame. Peeking in her own cabinets, Gans spots this favorite energy-boosting food—"it's very high in fiber and very high in protein." To make this nutty, chewy snack, simply thaw frozen shelled edamame beans, toss with olive oil, sea salt and black pepper, and roast on a baking sheet at 375°F for 30 to 40 minutes, stirring every 10 minutes until the beans begin to dark and crisp up. Gans recommends a ¼ cup serving.

Baked black bean or lentil chips + The Laughing Cow spreadable cheese wedges. "It sounds weird, but cheese and chips is a great combo for energy," says Gans. "Just smear it on!" The baked chips are packed with protein and fiber, and The Laughing Cow Light spreadable wedges boast 7 flavors and 35 calories each. Try the Light Queso Fresco & Chipotle flavor. "Spicy can wake you up!" says Gans. For more foods packed with fiber, check out this list of 15 healthy high-fiber foods that make you feel full and satisfied.

Low-fat chocolate milk. "You could be dragging because you're dehydrated," says Gans. "Sometimes, something cold and refreshing is all you need." Gans buys Organic Valley's individual drinks; "I love them as a pick-me-up." For more help in the hydration department, definitely check out these 10 ways to drink more water.

Greek yogurt + fresh berries. Go for the low-fat, not non-fat, version of this go-to snack, Gans offers. "You want that little bit of fat for energy with staying power." 

Grapefruit wedges + cottage cheese. Again, opt for the healthy fats from low-fat (2% milkfat) cottage cheese (Gans likes the 90-calorie Breakstone version). Pair a hearty scoop with grapefruit wedges for an instant pick-me-up, courtesy of the protein in the cottage cheese, grapefruit's natural carbs, and the aroma of citrus that instantly awakens your senses.

KIND bars. "They're low in sugar, high in fiber, and easy to take along with you," says Gans. "I love the Dark Chocolate Sea Salt, and a new one, the Dark Chocolate Mocha Almond." You had us at dark chocolate!

Yasso Frozen Greek Yogurt Bars. You can't go wrong with a sweet treat that also fights the urge to doze off under your desk. Gans digs the Mint Chocolate Chip Yasso bars—the minty taste wakes up your senses, and you'll get an energy boost from 13g of sugar (a lot of it coming naturally from the lactose, she says), and staying power from 6g of protein, but all with only 100 calories. Prefer Peanut Butter Cup or 80-calorie Mango? Lucky for you, there are currently 11 flavor choices.

Source:http://www.womenshealthmag.com/food/good-energy-foods