Recipes to Improve Health

A great meal is one that is super-flavorful, easy to prepare, and loaded with lots of good nutrition. The following two recipes are tied for the gold medal in all three categories:

Chili-Garlic Glazed Salmon

Ingredients:

3 tablespoons chili sauce with garlic

3 medium green onions, finely chopped (3 tablespoons)
4 ½ teaspoons low-sugar orange marmalade

3/4 teaspoon reduced-sodium soy sauce

4 salmon fillets (6 oz each)

Instructions:

Set oven control to broil. Spray cookie sheet with cooking spray. In small bowl, stir chili sauce, onions, marmalade and soy sauce.

Place salmon, skin side down, on cookie sheet. Brush with half of chili sauce mixture.

Broil 5 minutes; brush with remaining chili sauce mixture. Broil 2 minutes longer or until fish flakes easily with fork.

Serve with a fresh green salad or steam some broccoli or green beans.

Since salmon is a great source of Omega-3 fat, which occurs naturally in oily fish, eating a few servings per week is great for overall health. Consuming salmon can help prevent osteoarthritis and joint problems. It is great for your cardiovascular health since high levels of Omega-3 fats, EPA and DHA reduce inflammation and can offer protection from heart attack, stroke and high triglycerides. Salmon is also a great source of Vitamin D.

And two to four servings per week of salmon can treat dry eye syndrome and prevent macular degeneration – a serious eye problem that involves loss of vision.

This particular recipe is so delicious and full of flavor with the chili-garlic glaze. You’ll get great protein, a nice serving of the “good” fat that your body needs, and if you round it out with a side of cooked greens or a raw salad, lots of vitamins and minerals.

Healthified Chicken and Black Bean Burritos with Instant Brown Rice

Ingredients:

1/4 cup chopped fresh cilantro

1 tablespoon lime juice

8 low-fat whole wheat tortillas (8-inch)

1 cup shredded reduced-fat sharp Cheddar cheese

Salsa, if desired

Instructions:

Cook rice as directed on package for two servings, using 1/8 teaspoon salt, but omitting butter if called for.

Water as called for on rice box

1/8 teaspoon salt

2 cups shredded cooked chicken breast

1 can (15 oz) Progresso® black beans, drained, rinsed
1 cup Muir Glen® organic mild salsa

2 teaspoons chili powder

Meanwhile, in medium microwavable bowl, mix chicken, black beans, 1 cup salsa and chili powder. Microwave on High 2 minutes or until hot, stirring after 1 minute.

Place cooked rice in large bowl; stir in cilantro and lime juice until well

blended.

Heat tortillas as directed on package. Spoon about 1/2 cup chicken mixture down center of each tortilla. Top with about 1/4 cup rice mixture and 2 tablespoons cheese. Fold sides of tortilla toward center; fold ends over. Serve with additional salsa, if desired.

This meal is high in protein with very little fat. The chicken offers a lean helping of good quality protein. Chicken is a good source of zinc and niacin along with other trace minerals to improve our immune system. (Think of mom’s chicken soup when you have the flu!)

Black beans have soluble fiber, folate and antioxidants. The soluble fiber in black beans helps to lower blood cholesterol levels. The anti-oxidants and anti-inflammatory effects of black beans are helpful for overall good health, particularly the cardiovascular system. The folate in black beans is crucial for pregnant woman since a folic acid deficiency can result in an improper development of a fetus’s brain and spinal cord.

The whole wheat tortilla and brown rice are excellent carbs that will give you energy along with more fiber to keep you feeling full and satisfied.

The low-fat shredded cheese supplies great calcium, which is great for your bones.

The salsa in this dish gives a heaping helping of lycopenes found in tomatoes, along with other vitamins and minerals. Salsa is extremely low in calories but adds tremendous flavor to a dish. It’s a tasty condiment that is good for you!

* * * * *

So cook up these two recipes for lots of great nutrition. If you make a little extra, you can have them for leftovers the next day. Tasty, easy to whip up, and great for your body!