recipes01

Healthy recipes for LGBT and friends................

Easy tilapia with wine and tomatoes
4servings
4 (4-ounce)tilapia filets salt and pepper, to taste 4 tablespoons butter
3 cloves garlic, pressed
4 fresh basil leaves, chopped - large tomato, chopped
1 cup white wine

• Preheat grill to medium high heat. . ,
• Place tilapia filets side by side on a large piece of aluminum foil. Season with salt and pepper.
• Place tablespoon of butter on top of each-piece of fish. Sprinkle with garlic, basil and tomato.
• Pour wine over everything. Fold foil around fish, and seal into a packet.
• Place packet on a cookie sheet for ease in transportation to and from grill.
• Place foil packet on preheated grill, and cook 15 minutes or until fish flakes easily with a fork.
Open packet carefully, so as not to be burned by steam, and serve.

NUTRITIONAL INFORMATION PER SERVING: Calories, 259.11; protein, 19.24 grams; carbohydrates, 3.93 grams; total fat, 14.67 grams; cholesterol, 30.53 milligrams; saturated fat, 7.3 grams; dietary fiber, 0.50 grams; sodium, 286.52 milligrams; sugar, ~.25 grams; vitamin A, 118.98 retinol equivalents; vitamin C, 5.55 milligrams; calcium, 50.33 milligrams; iron, 1.64 milligrams; alcohol, 5.48 grams

01/24/08
Vegetarian Chili
Fat free and Low calorie

I pressure cooked 1 cup of pinto beans in quart of water and 1 cup of chicken bullion with 2 onions chopped. (you could probably use 2 cans of pinto beans
instead. however the sodium content goes way up.)
Drain beans, reserving 1 cup of liquid, return beans, onions and liquid to pot.
add:
2 can 12oz tomato sauce
1 can Rotel chopped tomatoes with chilies
cup of diced celery
cup of diced green bell peppers
1 tsp garlic powder or to taste
1 tbsp chili powder or to taste
I used Smart Ground , all veggie protein crumbles for Meat substitute, 1 package.
let the whole thing simmer for an hour.
dish out a bowl , add some tofu cheese and kind of a spicy snack or lunch or dinner.
Makes 6 eight oz servings @180 calories

Veggie Tacos

Vegetable Filling:
1 small eggplant, cut into 1/2-inc:h cubes
11/2 teaspoons coarse salt
6 tablespoons olive oil 3/4 cup diced onion
2 doves of garlic, finely chopped
1 cup diced red bell pepper
1 can (28 ounces) tomatoes

3/4 pound plum tomatoes, cut into 1 inch cubes
1 tablespoon chili powder 11/2 teaspoons cumin
Salt and pepper, to taste
1/4 cup chopped parsley
1/2 cup canned dark-red kidney beans, drained
1/2 cup canned chickpeas, drained

FOR THE TACOS:
8 hard corn taco shells
2 cups finely shredded iceberg lettuce
1 cup diced red onion
4 ripe plum tomatoes, diced
8 ounces sour cream
8 ounces grated Cheddar cheese

1. Place the eggplant in a colander and sprinkle with the salt.
Let stand for 1 hour. Pat dry with paper towels. Meanwhile, heat 4 tablespoons of the oil in a large skillet over medium heat Add the eggplant and saute until almost tender, adding more oil if necessary. Remove to a casserole.

2. Heat the remaining oil in the same skillet over low heat; wilt the onion, garlic and red pepper for 10 minutes, then add to the casserole. Place casserole over low heat and add the ingredients up through the parsley. Cook, uncovered, stir- ring frequently for 30 minutes.

3. Stir in the kidnev beans and chickpeas; cook for 15 minutes.
The skin of the eggplant should be tender. Adjust seasonings.

4. Prepare the tacos: Place 1/4 cup of the cooked veggies in each taco shell. Top with some shredded lettuce and 1 tablespoon each of the onion and tomatoes. Dollop with sour cream and sprinkle with cheese. Serve immediately.

Makes 8 tacos. Per taco: 420 calories, 299 carbohydrate, 139 protein, 299 fat, 45mg cholesterol.