Healthy Food Recipes

Ingredients :

·         2 tbsp. vegetable oil

·         1 small onion, sliced and separated into rings

·         1 medium eggplant, unpeeled, cut into bite-sized pieces

·         1 small sweet red pepper, cored and thinly sliced

·         1 or 2 cloves garlic, peeled and crushed

·         1 lb. fresh spinach, cleaned and chopped, or 1 10-oz. package

·         frozen chopped spinach, thawed

·         1 small zucchini, peeled and sliced

·         2 medium tomatoes, cut in wedges

·         1/2 tsp. salt

·         1/4 tsp. black pepper

How To Make :

·         In a large frying pan, heat oil over medium-high heat for 1 to 2 minutes.

·         Add onions to pan and stir-fry for 2 to 3 minutes. Continue to add vegetables to pan in order listed, stir-frying each 2 to 3 minutes before adding the next.

·         Stir in salt and black pepper. Cover pan, reduce heat to low, and simmer 10 to 15 minutes or until vegetables are tender.

·         Serve immediately.

Preparation time: 45 minutes Serves 4 to 6

Ingredients :

·         1/4 c. vegetable oil

·         2 medium onions, peeled and chopped

·         1 clove garlic, peeled and chopped

·         3 medium tomatoes, chopped

·         1/2 tsp. salt

·         1/4 tsp. black pepper

·         2 lb. fish fillets

How To Make :

·         In a large frying pan, heat oil over medium heat for 1 minute. Add onions and sauté until transparent.

·         Add garlic, tomatoes, salt, and black pepper and mix well.

·         Place fish in the center of tomato mixture. Cover and simmer for about 25 minutes or until fish is tender and flaky.

Preparation time: 45 minutes Serves 4 to 6

Ingredients :

·         1/2 c. vegetable oil

·         1/2 c. plus

·         2 tbsp. chopped onion

·         4 cloves garlic, peeled and finely chopped

·         1 1-inch piece ginger root, peeled  nd chopped

·         2 tsp. cumin seed

·         4 whole cardamom pods

·         1 2- to 3-inch cinnamon stick

·         4 whole cloves

·         1/2 tsp. ground red pepper

·         1 tsp. turmeric powder

·         1 6-oz. can tomato paste

·         4 to 6 pieces chicken, rinsed and  patted dry

·         2 medium white potatoes, peeled and quartered

·         1/2 c. fresh coriander

How To Make :

·         In a large frying pan, heat oil over medium heat for 1 minute. Add onion, garlic, ginger root, cumin, cardamom, cinnamon stick, cloves, red pepper, and turmeric and stir.

·         Stir in tomato paste and cook about 10 minutes or until tomato paste separates from oil. Stir to blend oil and tomato paste.

·         Add chicken, reduce heat to low, and cover. Simmer for 35 minutes.

·         Add potatoes, cover, and simmer 15 minutes or until tender.

·         Add coriander and simmer, uncovered, 10 minutes more.

Preparation time: 1 hour and 15 minutes Serves 4 to 6