Healthy Food Recipes

Ingredients :

·         2 green bell peppers, seeded and chopped

·         1 onion, chopped

·         1 16-oz. can chopped tomatoes

·         2 c. water

·         juice of one lemon

·         1 tsp. grated lemon rind

·         1/2 tsp. crushed red pepper, or to taste

·         3 bay leaves

·         salt and pepper to taste

·         2.5 to 3 lb. skinless fish fillets such as red snapper, halibut, or cod

·         1 c. all-purpose flour

·         vegetable oil

·         5 to 6 c. cooked rice

How To Make :

·         Combine the first nine ingredients in a Dutch oven. Stir. Over high heat, bring the mixture to a boil.

·         Turn down the heat and simmer the sauce, covered, for about 30 minutes. Remove the bay leaves and keep the sauce warm until ready to serve.

·         Preheat the oven to 200°F. Wash the fish fillets in cold water and pat dry.

·         Pour the flour into a pie pan. Dip the fillets, shaking off the excess flour and placing them on a plate.

·         Heat 2 tbsp. oil in a large skillet over medium-high heat. Add a few of the fish pieces at a time and sprinkle them with salt and pepper. Fry for 3 to 5 minutes on each side, until golden brown.

·         Use a spatula to lift out each fish piece. Transfer the pieces to a baking dish. Keep warm in oven while frying the rest of the fish. Add more oil to the pan as needed.

·         To serve the meal, place a large spoonful of rice on each plate, top with the fish, and then cover with the vegetable sauce.

Preparation time: 1 hour Serves 6

Ingredients :

·         2 tbsp. vegetable oil

·         2 c. vermicelli, broken into 1-inch pieces

·         2 c. hot water

·         3/4 tsp. ground cardamom

·         1/4 c. sugar 1/4 c. raisins*

·         1/4 c. chopped dates (optional)

·         1/4 c. chopped walnuts (optional) 

How To Make :

·         In a large frying pan, heat oil over medium heat for 1 minute.

·         Add vermicelli and sauté until light brown.

·         Slowly add 2 c. hot water. Stir in cardamom, sugar, raisins, dates, and nuts. Cover, reduce heat to medium low, and simmer, stirring occasionally, for about 10 minutes or until all water is absorbed and vermicelli is tender.

Ingredients :

·         2 tbsp. butter or oil

·         2 large onions, chopped

·         2 cloves garlic, crushed

·         1 lb. lean beef,* cut into 1.5-inch

·         2 tomatoes, peeled and sliced

·         1 c. water 2 c. coconut milk

·         1 c. rice

·         1/2 tsp. cardamom seeds

·         1 stick cinnamon

·         2 tsp. salt

·         1.5 tsp. lemon juice

·         1 tsp. oil or melted butter

How To Make :

·         Heat 2 tbsp. of butter or oil in a heavy skillet.

·         Add the onions and garlic and sauté until golden.

·         Mix in the meat and tomatoes and cook, stirring constantly, until the meat begins to brown.

·         Add 1 c. water and simmer for 20 to 30 minutes.

·         Add the coconut milk, rice, spices and lemon juice and stir to combine. The water and coconut milk should cover the rice by ½ inch. If they do not, add more water.

·         Cover the pan and simmer until the rice is tender (about 20 to 25 minutes).

·         Use a fork to stir. Remove from heat and sprinkle with 1 tsp. oil or melted butter.

·         Place uncovered in a 375F oven for about 20 minutes, or until all the moisture is absorbed.