Fitness for Women - Healthy Dinner Recipes

Ingredients:

Makes 6 Servings

2 cup stock  (vegetable or chicken)

1 cup Rice (preferably brown or long-grain & wide rice)

 1 roasted red pepper (cut into bite sized chunks or thin strips)

1 Green pepper (cut into bite sized chunks or thin strips)

2 Cloves of garlic (minced)

2 cans of black beans  (drained & rinsed)

1 to 2 tablespoon White vinegar (depending on taste preference)

8 to 10 drops of Tabasco sauce (reduce for less spicy flavor)

3 tablespoon of fresh herbs (oregano or cilantro)

Directions:

Ø      Heat stock and bring to a boil. 

Ø      Add rice and reduce heat, cover and simmer on low heat for 25-30 minutes or until the liquid has been absorbed.

Ø      In a non-stick skillet, lightly spray with a reduced fat spray using med-high heat. Add garlic and sauté for 30 seconds to release the garlic oil for flavor then add peppers and sauté for 2 to 3 minutes. When the peppers are slightly tender add black beans, vinegar and Tabasco.  Increase heat until it boils and then reduce to low heat, cover & simmer for 5 minutes.

Ø      Stir in the hot rice & fresh herbs. Serve immediately.

             Serve with BBQ chicken and grilled vegetable kabobs.

Spinach and Mushroom Quiche

Makes 2-4 servings

Ingredients:

3 cup steamed spinach

2 cup cooked mushrooms

1 cup egg substitute or 8 egg whites

2 oz low-fat cheddar cheese

2 teaspoon olive oil

Season with salt and paper or spice of choice to taste

Directions:

Ø      Washed fresh spinach or thaw out 16 oz package of frozen spinach

Ø      Squeeze excess water out of spinach and chop

Ø      Chop mushrooms.

Ø      Mix together with egg sub. and seasoning.

Ø      Pour into a baking dish and bake at 350 for about 40 minutes.

Ø      Sprinkle top with shredded cheese about 2 minutes before cooking time is completed.  

    Serve with a fresh garden salad and fruit such as oranges and strawberries.