Healthy Recipes for Weight Loss

According to the CDC more than one third of U.S. adults are obese. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. Last year the United States Department of Agriculture reported that American adults are eating better and are making a conscious effort to lose weight.

Healthy eating is essential for anyone trying to lose weight.  Nutritious foods do not have to taste bad. Below are some of our favorite healthy and delicious recipes guaranteed to help you maintain a healthy weight.

Main Dishes

Easy Grilled Chicken Teriyaki

Ingredients:
4 skinless, boneless chicken breast
halves
1 cup teriyaki sauce
1/4 cup lemon juice
2 teaspoons minced fresh garlic
2 teaspoons sesame oil

Directions:
1. Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
2. Preheat grill for high heat.
3. Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.
Source: Allrecipes.com

Broccoli & Feta Omelet with Toast

Perp Time: 5 minutes
Cook Time: 10 minutes
Total Time:
Yield: 1 serving (1 omelet and 2 pieces toast)

Ingredients
Cooking spray
1 cup chopped broccoli
2 large eggs, beaten
2 tablespoons feta cheese, crumbled
1/4 teaspoon dried dill
2 slices rye bread, toasted

Directions:

1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.

2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.
Source: Health.com

Tilapia with Green Beans

Recipe courtesy of Food Network Kitchen

Tilapia with Green Beans
Total Time:
30 min
Prep:
21 min
Cook:
9 min
Yield:4 servings
Level:Easy

Ingredients

2 tablespoons all-purpose flour
2 teaspoons chopped fresh oregano, plus more for garnish
2 tablespoons chopped fresh parsley
Kosher salt and freshly ground pepper
4 6 -ounce tilapia fillets
4 tablespoons unsalted butter
1/2 pound thin green beans or haricots verts
1 clove garlic, chopped
1 cup grape or cherry tomatoes, halved
Juice of 1 lemon

Directions

Combine the flour, oregano and parsley in a shallow dish. Season with salt and pepper.

Place a large skillet over medium-high heat. Dredge the fish in the flour mixture, shaking off the excess. Melt 3 tablespoons butter in the skillet, then add 2 fillets and cook until golden brown on the bottom, about 4 minutes. Flip and cook through, 1 to 2 more minutes. Transfer to a plate and keep warm. Repeat with the remaining 2 fillets.

Add the green beans and garlic to the skillet and cook about 2 minutes. Season with salt and pepper, then add the tomatoes and cook until just softened, about 1 more minute. Stir in the lemon juice and 1/4 cup water, then cover and cook until the beans are tender, about 3 more minutes. Remove from the heat and stir in the remaining 1 tablespoon butter until just melted.

Divide the fish and vegetables among plates. Garnish with oregano.

Recipe courtesy Food Network Magazine

Source: http://www.foodnetwork.com/recipes/food-network-kitchens/tilapia-with-green-beans-recipe.print.html?oc=linkback

Side Dishes

Cauliflower and Chickpea Quinoa with Tahini Drizzle

Ingredients
2 1/2 cups chopped cauliflower florets
2/3 cup chopped onion
1 (15-ounce) can organic chickpeas, rinsed, drained, and patted dry
2 tablespoons olive oil, divided
1 1/2 cups cooked quinoa
1/4 cup chopped fresh flat-leaf parsley
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup pine nuts, toasted
2 tablespoons tahini
2 tablespoons water
2 tablespoons plain nonfat Greek yogurt
1 tablespoon fresh lemon juice
2 teaspoons lower-sodium soy sauce
1 garlic clove, minced
Preparation
1. Preheat oven to 400°.

2. Combine first 3 ingredients on a jelly-roll pan. Drizzle with 1 tablespoon oil; toss to coat. Bake at 400° for 20 minutes or until cauliflower is tender, stirring once. Place remaining 1 tablespoon oil, cauliflower mixture, quinoa, and next 4 ingredients (through nuts) in a large bowl; toss.


3. Combine tahini and remaining ingredients in a small bowl, stirring with a whisk. Drizzle tahini mixture over cauliflower mixture.
Source: cookinglight.com

Quinoa, Black Bean, and Corn Salad

Ingredients

2 T. juice from 1/2 a lemon
1/4 c. olive oil
2 T. minced cilantro (may substitute Italian seasoning)
sea salt
1 c. fresh or frozen corn (simmer until tender; 1/2 c. quinoa, rinsed thoroughly
1/4 c. canned black beans rinsed
1 medium tomato, diced small
2 T. red onion minced

Directions:

Mix first 3 ingredients plus 1/2 teaspoon salt in a small non-reactive bowl; set aside this dressing.

Bring corn cooking liquid to a boil in a small saucepan.  Add Quinoa and cumin; cover and simmer until quinoa absorbs the liquid and is tender, about 10 minutes.  Transfer quinoa to a large non-reactive bowl; cool slightly. Then add corn, remaining ingredients, and dressing; toss to combine. Chill.

Makes 4 servings.
Source: Beyond Diet

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