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Friday, 27 February 2015
Sea Food Spinach Rice Food Recipe

This post comes under the different categories like Food Recipes, Recipes Food, How to learn food recipes for free and Rice.
Some dishes looks delicious but we should always consider the taste of every dish. Because some junk food looks good and have great taste as well but those ingredients are harmful for our body.
      Eating is delicious food is not only the target to remove our hunger and get happiness but we should consider its nutrition value as well. If you are not concious about your health then soon you will be restricted by your doctor not to each the dishes that you like most.
     When we eat some thing we should have knowledge about its ingredient's nutrition value. We should also calculate how much calories we will take by eating our favourite food recipe.
Repeatedly eating rich diet is become dangerous for our body because majority of people are so busy in their routine jobs that they have no time to burn the calories that they have taken.
Isn't this reality? I am talking about the majorities.
Today i am telling you a different and unique food recipe that you can prepare at home. 

Sea Food Spinach Rice Ingredients 

  1. Prawns 250 grams
  2. Boiled Basmati Rice 300 grams
  3. Garlic Paste 2 tbsp
  4. Bay Leaves 2-3
  5. Fish Fillet 250 grams.
  6. Chicken Stock 1 cup
  7. Boiled Spinach ½ kg
  8. Mushrooms ½ cup
  9. Crushed Black Pepper ½ tsp
  10. White Pepper Powder ½ tsp
  11. Onion 1
  12. Spring Onion 2-3 strands 
  13. Oil 3-4 tbsp
  14. Salt as required 
Ok now you have noted the ingredients and the recipe. Next step is to know the method of preparation of food recipe. We use to see only food recipes in certain websites but their mathod of expalation is so difficult that we can't prepare the recipe even having all the ingredients that are essential of any food recipe.
So, Lets start to prepare our food recipe now.

Preparation Method of Spinach Rice Food Recipe :

First of all we will take 300 grams of basmati rice. Easily available in market.
Of course we will wash the rice before we cook them, so, Wash the rice to your satisfaction level and soak it.
If you have cooking pan that's fine otherwise you can use any other untensils you mostly use for cooking.
Now add 3-4 tbsp of oil add 2-3 bay leaves in a cooking pan and fry when its popping add soaked basmati rice and boile the rice.
Now strain it and set aside.
Secondly we will Take 250 grams of fish and 250 grams of prawns sprinkle as required salt .
Add 2 tbsp of ginger garlic paste fry and set aside.
Now add in a same pan 1 onions and fry.
Add ½ tsp of crushed black pepper , ½ kg of spinach, ½ cup of mushrooms, ½ tsp of white pepper powder mix it well.
Now add rice and  add 1 cup of chicken stock, steam the rice when its done dish it out and garnish with spring onion and serve it.
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Kofta Burger Fast Food Recipe

Kofta burger is new tasty and unique addition in the group of delicious fast food recipes. When we think of fast food then actaully want to eat some thing different than our routine life food. Although we all use to eat fast food recipes like burgers, pizza etc but often like to try different and new recipes if any available in the market.
    My target is to deliver some thing new to you. I hope you will enjoy this new and tasty fast food recipe but it will be highly appreciated if we get feed back from our audience. So let us know how you prepared it and have you faced any hurdles while preparing it at home and could acheive the same look like it has in the image above.
To prepare kofta burger please note the ingredients that are required to prepare this delicious recipe. 

Kofta Burger Ingredients

Ingredients For Burger:

  1. Take All Purpose Flour ½ kg
  2. Baking Powder 2 tsp
  3. Eggs 2 
  4. Sugar 2-3 tbsp
  5. Yeast 1-1/2 tbsp
  6. Salt to taste 

Ingredients For Kofta:

Because we are using kofta inside the burger to make it delicious so please note the following instruction for the preparation of kofta for your burger.
  1. Beef Mince ( Double Grinded) ½ kg
  2. Baking Powder 1 tsp
  3. Crushed Black Pepper ½ tsp
  4. Onion 1
  5. Cumin Powder ½ tsp
  6. Chopped Ginger Garlic 1 tbsp
  7. Clarified Butter or Oil for deep fry
  8. Roasted and Powder Chick Peas 2-3 tbsp
  9. Red Chili Powder 1 tbsp
  10. Salt to taste
Ingredients For Filling:

Please Note down filling ingredients.
  1. Chili Garlic Sauce ½ cup
  2. Lettuce Leaves as required
  3. Cheese Slice as required 

Kofta Burger Preparation Method :

For burger: 

Take a mixing bowl ½ kg all purpose flour,add 1-1/2 tbsp of yeast, 2-3 tbsp of sugar , 2 tsp of baking powder,and add to taste salt mix it well, and make a dough and place the dough in a warm place, when the dough is raised and set it into mould and leave it ½ an hour , place the dish in a preheated oven and bake it for 12-15 minutes on 200 C. and take it out and serve it.

For kofta :

Take a cooking pan add 1 chopped onion fry on a high flame. Now take a chopper add ½ kg of mince (double grinded), with fat, add fried onion, 2-3 tbsp of crushed and powder chick peas, 1 tbsp of chopped ginger garlic,, 1 tbsp of red chili powder, ½ tsp cumin powder, ½ tsp of black pepper and add to taste salt and make a paste. Now make a kofta and shallow fry till its golden brown and set aside. For filling: Take burger buns spread ½ cup of chili sauce add kofta , as required lettuce leave, as required cheese and close with a burger and serve it.
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Ingredients for Pizza Dough:

  1. Flour 2 ½ cups
  2. Sugar 2 tbsp
  3. Salt 1 tsp
  4. Oil ¼ cup
  5. Instant yeast 1 ½ tsp
  6. Pizza sauce ½ cup
  7. Cheddar cheese 1 cup (grated)
  8. Mozzarella cheese ½ cup (grated)
  9. Oregano leaves 1 tsp
  10. Sweet corn 2 to 3 tbsp

Ingredients for Filling:

  1. Sausages 4 (sliced)
  2. Smoked chicken 1 cup (chopped)
  3. Onion ½ cup (cubes)
  4. Black olives 2 tbsp
  5. Mushrooms 4 (sliced)


  1. Mix all the ingredients and make a soft dough. Leave to rise until doubled. 
  2. Ingredients for Pizza Oil:
  3. Oil ¼ cup
  4. Crushed garlic ½ tsp
  5. Crushed red pepper ½ tsp
  6. Salt ¼ tsp


Mix all together for 10 minutes on low heat. To assemble pizza, roll pizza dough put on a pizza plate brush with pizza oil on the base. Then pizza sauce 2 tbsp, cheddar cheese, sausages, smoked chicken, onion cubes, olives, mushrooms, oregano both the cheese and bake on 200 degrees for 25 minutes.
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Chicken kababs are often prepared in homes in a tradition style. Or people are being prepared with little bit changes. Everybody has its own taste so they use to prepare chicken kababs as per their own tastes.  Today we are going to share the recipe of chicken jalfrazi kababs. We hope you will like it and give us feed back how you find this recipe.
If you use to prepare chicken kababs at homes with specials ingredients then you can send us your recipe with a good looking picture. We will publish it here with your reference.
So, dont heasitate to share recipes.

chicken jalfrazi Ingredients:

  1. Chicken mince 250 gms
  2. Garlic 1 tsp
  3. Jalfrezi masala 1 tbsp
  4. Mustard paste ½ tsp
  5. Cream cheese 1 tsp
  6. Tomato puree 1 tsp
  7. Hung curd 1 tbsp
  8. Cumin 1 tsp (roasted and ground)
  9. Black pepper ½ tsp
  10. Green chilies 3 to 4
  11. Salt ¼ tsp
  12. Coriander leaves 2 tsp
  13. Roasted grand flour 1 to 2 tbsp
  14. Egg 1 (small)
  15. Bread crumbs 1 ½ cup
  16. Capsicum 2 tbsp (finely chopped)
  17. Onion 1 (finely chopped)

Preparation Method of Chicken Jalfrazi kababs:

Heat 1 tbsp oil. Fry onion, capsicum and garlic for 5 minutes. Put all the rest of the ingredients in a chopper and grind well. Form into kababs on wooden skewers and shallow fry.
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Saturday, 4 January 2014
Chicken Breasts with Mushroom Cream Sauce Food Recipe

The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts.

Makes: 2 servings
Active Time: 30 minutes
Total Time: 30 minutes

Chicken Breasts with Mushroom INGREDIENTS:

  1. 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
  2. 1/2 teaspoon freshly ground pepper
  3. 1/4 teaspoon salt
  4. 1 tablespoon canola oil
  5. 1 medium shallot, minced
  6. 1 cup thinly sliced shiitake mushroom caps
  7. 2 tablespoons dry vermouth, or dry white wine
  8. 1/4 cup reduced-sodium chicken broth
  9. 2 tablespoons heavy cream
  10. 2 tablespoons minced fresh chives, or scallion greens

Chicken Breasts with Mushroom Preparation:

Season chicken with pepper and salt on both sides.
Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.


Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.


Per serving: 275 calories; 15 g fat ( 5 g sat , 7 g mono ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.

Nutrition Bonus: Selenium (34% daily value).
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Friday, 16 August 2013
Tijuana Torta Healthy Recipe

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
A Mexican-style torta is just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. Here it's filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice.

Tijuana Torta Healthy Recipe INGREDIENTS:

  1. 1 15-ounce can black beans, or pinto beans, rinsed (see Note)
  2. 3 tablespoons prepared salsa
  3. 1 tablespoon chopped pickled jalapeño
  4. 1/2 teaspoon ground cumin
  5. 1 ripe avocado, pitted
  6. 2 tablespoons minced onion
  7. 1 tablespoon lime juice
  8. 1 16- to 20-inch-long baguette, preferably whole-grain
  9. 1 1/3 cups shredded green cabbage

Tijuana Torta Healthy Recipe PREPARATION:

Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.

Tijuana Torta Healthy Recipe NUTRITION:

Per serving: 354 calories; 9 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 60 g carbohydrates; 17 g protein;17 g fiber; 682 mg sodium; 639 mg potassium.
Nutrition Bonus: Folate & Vitamin C (29% daily value), Potassium (18% dv), Iron (15% dv).
Carbohydrate Servings: 3
Exchanges: 3 1/2 starch, 1 vegetable, 1 plant-based protein, 1 fat

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Thursday, 15 August 2013
Southwestern Cheese Panini Healthy Sandwich Recipe

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
Lots of colorful vegetables and salsa make this cheesy panini prettier than any grilled cheese you've ever seen. The small amount of Cheddar cheese in this sandwich goes a long way because it is shredded and sharp. Serve with a mixed salad and you've got a delightful lunch or light supper. If you happen to have a panini maker, go ahead and skip Step 3 and grill the panini according to the manufacturer's directions.

INGREDIENTS Southwestern Cheese Panini Healthy Sandwich:

  1. 4 ounces shredded sharp Cheddar cheese
  2. 1 cup shredded zucchini
  3. 1/2 cup shredded carrot
  4. 1/4 cup finely chopped red onion
  5. 1/4 cup prepared salsa
  6. 1 tablespoon chopped pickled jalapeño pepper, (optional)
  7. 8 slices whole-wheat bread
  8. 2 teaspoons canola oil

Southwestern Cheese Panini Healthy Sandwich PREPARATION:

  • Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
  • Combine Cheddar, zucchini, carrot, onion, salsa and jalapeño (if using) in a medium bowl. Divide among 4 slices of bread and top with the remaining bread.
  • Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

Southwestern Cheese Panini Healthy Sandwich NUTRITION:

Per serving: 331 calories; 14 g fat ( 5 g sat , 2 g mono ); 30 mg cholesterol; 37 g carbohydrates; 16 gprotein; 5 g fiber; 523 mg sodium; 163 mg potassium.
Nutrition Bonus: Vitamin A (50% daily value), Calcium (30% dv), Vitamin C (20% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 1/2 vegetable, 1 high-fat meat

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Italian Vegetable Hoagies Healthy Recipe

Makes: 4 servings
Active Time: 20 minutes
Total Time: 20 minutes
This delightfully easy, and somewhat messy, sandwich packs a punch with sweet balsamic vinegar, artichoke hearts, red onion, provolone cheese and zesty pepperoncini. We love it for dinner as well as lunch. If you're packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad.

Italian Vegetable Hoagies INGREDIENTS:

  • 1/4 cup thinly sliced red onion, separated into rings
  • 1 14-ounce can artichoke hearts, rinsed and coarsely chopped
  • 1 medium tomato, seeded and diced
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon dried oregano
  • 1 16- to 20-inch-long baguette, preferably whole-grain
  • 2 slices provolone cheese, (about 2 ounces), halved
  • 2 cups shredded romaine lettuce
  • 1/4 cup sliced pepperoncini, (optional)
  • Italian Vegetable Hoagies 


Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.
Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.
To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the baguette tops. Serve immediately.
Italian Vegetable Hoagies NUTRITION:

Per serving: 264 calories; 8 g fat ( 3 g sat , 4 g mono ); 10 mg cholesterol; 39 g carbohydrates; 14 g protein;8 g fiber; 624 mg sodium; 174 mg potassium.
Nutrition Bonus: Vitamin C (20% daily value), Vitamin A (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 1/2 medium fat meat, 1 fat
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Healthy Grilled Eggplant Panini Recipe

Makes: 4 sandwiches
Active Time: 35 minutes
Total Time: 35 minutes
Grilled eggplant is one of life's simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. This end-of-summer treat will be even tastier if you can find the vegetables at a local farmstand—or in your own backyard!

Healthy Grilled Eggplant Panini INGREDIENTS:

  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons extra-virgin olive oil, divided
  • 8 1/2-inch slices eggplant, (about 1 small)
  • 1/2 teaspoon garlic salt
  • 8 slices whole-grain country bread
  • 8 thin slices fresh mozzarella cheese
  • 1/3 cup sliced jarred roasted red peppers
  • 4 thin slices red onion

Healthy Grilled Eggplant Panini PREPARATION:

Preheat grill to medium-high.
Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.

Healthy Grilled Eggplant Panini NUTRITION:

Per serving: 337 calories; 16 g fat ( 6 g sat , 6 g mono ); 22 mg cholesterol; 36 g carbohydrates; 12 gprotein; 7 g fiber; 659 mg sodium; 353 mg potassium.
Nutrition Bonus: Folate (28% daily value), Calcium (25% dv), Selenium (23% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 1 high fat meat, 1 fat
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Healthy Creamy Avocado & White Bean Wrap Recipe

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Serve with tortilla chips, salsa and Tecate beer.

Healthy Creamy Avocado And White Bean Wrap INGREDIENTS:

  • 2 tablespoons cider vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
  • 1/4 teaspoon salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • 1/4 cup chopped fresh cilantro
  • 1 15-ounce can white beans, rinsed
  • 1 ripe avocado
  • 1/2 cup shredded sharp Cheddar cheese
  • 2 tablespoons minced red onion
  • 4 8- to 10-inch whole-wheat wraps, or tortillas

Healthy Creamy Avocado & White Bean Wrap PREPARATION:

Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Healthy Creamy Avocado & White Bean Wrap NUTRITION:

Per serving: 346 calories; 17 g fat ( 4 g sat , 9 g mono ); 15 mg cholesterol; 44 g carbohydrates; 12 gprotein; 13 g fiber; 462 mg sodium; 491 mg potassium.
Nutrition Bonus: Vitamin A (60% daily value), Vitamin C (45% dv).
Carbohydrate Servings: 2
Exchanges: 2 1/2 starch, 1 vegetable, 1 lean meat, 2 fat
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Buffalo Chicken Healthy Wrap recipe

Makes: 4 servings
Active Time: 35 minutes
Total Time: 35 minutes
Moms and Dads like wraps because they're neat and compact--so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!

Buffalo Chicken Healthy Wrap INGREDIENTS:

  • 2 tablespoons hot pepper sauce, such as Frank's RedHot
  • 3 tablespoons white vinegar, divided
  • 1/4 teaspoon cayenne pepper
  • 2 teaspoons extra-virgin olive oil
  • 1 pound chicken tenders
  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • Freshly ground pepper, to taste
  • 1/4 cup crumbled blue cheese
  • 4 8-inch whole-wheat tortillas
  • 1 cup shredded romaine lettuce
  • 1 cup sliced celery
  • 1 large tomato, diced

Buffalo Chicken Healthy Wrap PREPARATION:

Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

Buffalo Chicken Healthy Wrap NUTRITION:

Per serving: 275 calories; 8 g fat ( 2 g sat , 2 g mono ); 55 mg cholesterol; 29 g carbohydrates; 24 g protein;3 g fiber; 756 mg sodium; 266 mg potassium.
Nutrition Bonus: Vitamin A (35% daily value), Selenium (28% dv), Vitamin C (20% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat, 1/2 fat

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Makes: 4 servings
Active Time: 20 minutes
Total Time: 20 minutes
Fragrant sprigs of basil and a big, ripe tomato transform bagels into a great summer sandwich.

Broiled Tomato-Pesto Healthy Sandwich INGREDIENTS:

  1. 1 1/2 cups packed fresh basil leaves, rinsed and drained
  2. 1 1/2 tablespoons freshly grated Parmesan cheese
  3. 1 1/2 tablespoons extra-virgin olive oil
  4. 1 clove garlic, minced
  5. 3 tablespoons nonfat plain yogurt
  6. Salt & freshly ground pepper to taste
  7. 4 bagels or English muffins, split
  8. 1 large ripe tomato, thinly sliced

Broiled Tomato-Pesto Healthy Sandwich PREPARATION:

Combine basil, cheese, oil and garlic in a food processor or blender and process until well blended. Add yogurt and process until smooth. Season with salt and pepper and set aside.
Preheat the broiler. Place bagels or muffins cut-side up on a baking sheet. Broil until lightly toasted, 1 to 2 minutes. Spread each half with the reserved basil mixture and top with a few slices of tomato. Season with salt and pepper and broil until hot, 1 to 2 minutes.

Broiled Tomato-Pesto Healthy Sandwich NUTRITION:

Per serving: 219 calories; 7 g fat ( 1 g sat , 4 g mono ); 2 mg cholesterol; 35 g carbohydrates; 1 g added sugars; 8 g protein; 6 g fiber; 407 mg sodium; 376 mg potassium.
Nutrition Bonus: Vitamin A (25% daily value), Magnesium (19% dv), Vitamin C (16% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 fat
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Blackened Salmon Healthy Sandwich Recipe

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.

Blackened Salmon Healthy Sandwich INGREDIENTS:

  • 1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
  • 2 teaspoons blackening or Cajun seasoning
  • 1 small avocado, pitted
  • 2 tablespoons low-fat mayonnaise
  • 4 crusty whole-wheat rolls, split and toasted
  • 1 cup arugula
  • 2 plum tomatoes, thinly sliced
  • 1/2 cup thinly sliced red onion

Blackened Salmon Healthy Sandwich PREPARATION:

Oil grill rack (see Tip); preheat grill to high.
Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
Mash avocado and mayonnaise in a small bowl.
To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.


Ingredient note: Wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment. For more information, visit Monterey Bay Aquarium Seafood Watch (
Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Blackened Salmon Healthy Sandwich NUTRITION:

Per serving: 404 calories; 14 g fat ( 3 g sat , 6 g mono ); 53 mg cholesterol; 43 g carbohydrates; 31 gprotein; 6 g fiber; 748 mg sodium; 775 mg potassium.
Nutrition Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)

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Bistro Flank Steak Healthy Sandwich Recipe

Makes: 4 sandwiches
Active Time: 45 minutes
Total Time: 45 minutes
Make this bistro-style sandwich, sauce and all, completely on the grill. If you're in a hurry, just grill the steak and garlic and substitute jarred roasted red peppers for the grilled bell peppers. Make it a meal: Serve with Oven “Fries” and a glass of lemonade.

Bistro Flank Steak Healthy Sandwich INGREDIENTS:

  • 6 cloves garlic, unpeeled
  • 1 tablespoon extra-virgin olive oil
  • 3/4 pound flank steak, trimmed
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 medium red bell pepper
  • 1 medium yellow bell pepper
  • 4 large slices whole-wheat country bread, cut in half, or 8 small slices
  • 2 tablespoons reduced-fat mayonnaise
  • 1 cup mixed salad greens

Bistro Flank Steak Healthy Sandwich PREPARATION:

Preheat grill to medium-high.
Place garlic in the center of a piece of foil and drizzle with oil. Gather the foil together at the top to form a sealed packet. Sprinkle both sides of steak with 1/4 teaspoon salt and pepper.
Place the garlic packet over indirect heat or the coolest part of the grill. Place the steak and bell peppers over direct heat or the hottest part of the grill. Cook the garlic until soft and golden brown, 8 to 10 minutes. Cook the peppers, turning occasionally, until the skin is blistered on all sides, about 10 minutes total. Cook the steak, turning once, until desired doneness, about 6 minutes per side for medium. Transfer the garlic packet, peppers and steak to a clean platter. Tent the steak with foil to keep warm.
Grill bread, turning once, until toasted, about 1 minute per side.
When the peppers are cool enough to handle, peel and discard the stems, seeds and ribs. Slice into wide strips and toss with the remaining 1/4 teaspoon salt in a small bowl. Peel the garlic and place it and the oil from the packet in another small bowl. Add mayonnaise and mash with a fork until combined. Slice the steak very thinly.
To assemble sandwiches, spread 1 scant teaspoon of the roasted garlic aïoli on each piece of bread. Divide greens, the sliced steak and grilled peppers among 4 slices of bread; top with the remaining bread.

Bistro Flank Steak Healthy Sandwich NUTRITION:

Per sandwich: 287 calories; 10 g fat ( 3 g sat , 5 g mono ); 33 mg cholesterol; 26 g carbohydrates; 0 gadded sugars; 21 g protein; 2 g fiber; 596 mg sodium; 393 mg potassium.
Nutrition Bonus: Vitamin C (160% daily value), Selenium (27% dv), Vitamin A (25% dv), Zinc (22% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat
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Barbecued Pork Healthy Sandwiche Recipe

Smoky grilled onion and your favorite barbecue sauce transform grilled pork tenderloin into a hearty summer sandwich. If you're concerned about sodium, be sure to choose a lower-sodium barbecue sauce.

Makes: 2 servings, about 1 cup filling each
Active Time: 15 minutes
Total Time: 15 minutes (not including pork marinating & grilling)

Barbecued Pork Healthy Sandwiche INGREDIENTS:

  • 1 small yellow onion, cut into 1/2-inch-thick rounds
  • 1 teaspoon canola oil
  • 2 whole-wheat buns, split horizontally
  • Chipotle-Marinated Pork Tenderloin, grilled (see recipe), thinly sliced
  • 1/3 cup prepared barbecue sauce

Barbecued Pork Healthy Sandwiche PREPARATION:

Preheat grill to high or heat a large indoor grill pan over high heat. Lightly brush onion with oil and grill (after the pork is done) until lightly browned and soft, turning once, 4 to 5 minutes. Let cool on a cutting board.
Lightly toast buns cut side down on the grill or in the pan.
Chop the onion; transfer to a large bowl. Shred pork using two forks; add to the bowl. Add barbecue sauce; stir to combine. Serve the pork filling on the toasted buns.


Make Ahead Tip: Cover and refrigerate for up to 2 days. Serve cold or reheat before serving.

Barbecued Pork Healthy Sandwiche NUTRITION:

Per serving: 319 calories; 9 g fat ( 2 g sat , 4 g mono ); 63 mg cholesterol; 32 g carbohydrates; 27 g protein;4 g fiber; 711 mg sodium; 614 mg potassium.
Nutrition Bonus: Selenium (86% daily value), Zinc (20% dv), Magnesium & Potassium (18% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 3 very lean meat, 1/2 fat.
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