Nature's remedies: Green Beans Provencal (High Fiber, Low Fat)

Nutritional information:

Per Serving (based on 4 servings): 

 

Calories: 153 

Total Fat; 7 grams; 

Saturated Fat: 1 grams; 

Protein: 3 grams; 

Total carbohydrates: 14 grams; 

Sugar: 6 grams; 

Fiber: 5 grams; 

Cholesterol: 0 milligrams; 

Sodium: 378 milligrams

Ingredients

Salt
1 1/2 pounds haricots verts, ends trimmed
1 tablespoon olive oil
1 clove garlic, very finely chopped
2 tomatoes, diced
15 kalamata olives, pitted and halved
2 tablespoons freshly chopped basil leaves
1 tablespoon red wine vinegar
Freshly ground black pepper

Directions

Prepare an ice-water bath by filling a large bowl with ice and water

Bring a large pot of salted water to a rolling boil over high heat. Add the beans and cook until crisp-tender, about 2 minutes. Drain well in a colander, then set the colander with beans in the ice-water bath, making sure the beans are submerged. Drain the beans, shaking off the excess water.

In the same pot, heat the oil over low heat. Add beans, garlic, tomatoes, olives and basil, and toss to combine. Drizzle vinegar over beans and toss to coat. Taste and adjust for seasoning with salt and pepper. Serve hot, warm, or cold.

Read More

Nature's remedies: Marinated Chicken Breasts (Low Fat)

Nutritional information:

Per serving: 

Calories: 327; 

Total Fat: 16 grams; 

Saturated Fat: 2.5 grams; 

Protein: 40 grams; 

Total carbohydrates: 3 grams; 

Sugar: 0 grams 

Fiber: 0 grams; 

Cholesterol: 99 milligrams; 

Sodium: 291 milligrams

Ingredients

1 to 2 tablespoons vinegar, like cider, balsamic, or red wine
2 to 3 teaspoons dried herbs, like thyme, oregano, rosemary, or crumbled bay leaf
1 to 2 tablespoons mustard, whole grain or Dijon
1 to 2 teaspoon garlic or onion powder, optional
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
4 boneless, skinless chicken breast, each about 6 ounces

Directions

Put the vinegar, herbs, mustard, powders if using and oil in a large re-sealable plastic bag. Close the bag and shake to combine all the ingredients. Open the bag, drop in the chicken breast in the bag. Close and shake the bag to coat evenly. Freeze for up to 2 weeks.

Thaw in the refrigerator overnight, under cold, running water, or in the microwave at 30 percent power for 1 minute at a time.

Heat a grill or grill pan. When the grill is hot, place the chicken on the grill and cook for about 4 minutes per side, or until cooked through. You can also bake the thawed chicken in a 375 degree F oven for 15 minutes, or until cooked through.

Read More

Nature's remedies: The Baked Potato (Low Fat)

Nutritional information:

Calories: 325; 

Total Fat 5 grams; 

Saturated Fat: 0 grams; 

Protein: 7 grams; 

Total carbohydrates: 64 grams; 

Sugar: 3 grams 

Fiber 8 grams; 

Cholesterol: 0 milligrams; 

Sodium: 262 milligrams

Ingredients

1 large russet potato (If it looks like Mr. Potato Head®, you've got the right one.)
Canola oil to coat
Kosher salt

Directions

Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.

Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.

NOTE: If you're cooking more than 4 potatoes, you'll need to extend the cooking time by up to 15 minutes.

Read More

Nature remedies: Chicken Enchiladas (Low Fat)

Nutritional information:

Per Serving: 

Calories: 383; 

Total Fat: 13 grams; 

Saturated Fat: 4 grams; 

Protein: 29 grams; 

Total carbohydrates: 39 grams; 

Sugar: 7 grams; 

Fiber: 6 grams; 

Cholesterol: 63 milligrams; 

Sodium: 1,216 milligrams

Ingredients

3 tablespoons vegetable oil
1 1/2 pounds skinless boneless chicken breast
Salt and pepper
2 teaspoons cumin powder
2 teaspoons garlic powder
1 teaspoon Mexican Spice Blend
1 red onion, chopped
2 cloves garlic, minced
1 cup frozen corn, thawed
5 canned whole green chiles, seeded and coarsely chopped
4 canned chipotle chiles, seeded and minced
1 (28-ounce) can stewed tomatoes
1/2 teaspoon all-purpose flour
16 corn tortillas
1 1/2 cups enchilada sauce, canned
1 cup shredded Cheddar and Jack cheeses
Garnish: chopped cilantro leaves, chopped scallions, sour cream, chopped tomatoes

Preparation

Coat large saute pan with oil. Season chicken with salt and pepper. Brown chicken over medium heat, allow 7 minutes each side or until no longer pink. Sprinkle chicken with cumin, garlic powder and Mexican spices before turning. Remove chicken to a platter, allow to cool.

Saute onion and garlic in chicken drippings until tender. Add corn and chiles. Stir well to combine. Add canned tomatoes, saute 1 minute.

Pull chicken breasts apart by hand into shredded strips. Add shredded chicken to saute pan, combine with vegetables. Dust the mixture with flour to help set.

Microwave tortillas on high for 30 seconds. This softens them and makes them more pliable. Coat the bottom of 2 (13 by 9-inch) pans with a ladle of enchilada sauce. Using a large shallow bowl, dip each tortilla in enchilada sauce to lightly coat. Spoon 1/4 cup chicken mixture in each tortilla. Fold over filling, place 8 enchiladas in each pan with seam side down. Top with remaining enchilada sauce and cheese.

Bake for 15 minutes in a preheated 350 degree F oven until cheese melts. Garnish with cilantro, scallion, sour cream and chopped tomatoes before serving. Serve with Spanish rice and beans.

Read More