Jubilee Health Place

Finding a Place of Health and Fitness through God's Grace

Entrées

Tender Chicken Breasts

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Recipe: Tender Chicken Breasts

Summary: A good way to bake chicken breasts for tender results.

Prep time: 10 minutes

Cook time: 1 hour 10 minutes

Ingredients

  • 2 boneless chicken breasts

Instructions

  • Place chicken breasts in a baking dish and add water to about half-chicken depth.
  • Cover with aluminum foil.
  • Cook at 250° F for approximately 70 minutes.
  • Chicken is ready to use in your recipe.

My rating 5 stars:  ★★★★★ 1 review(s)

Recipe by Charlene.

Zucchini Bean Wrap

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Recipe: Zucchini Bean Wrap

Summary: Somewhat complicated but good burrito.

Prep time: 30 minutes
Cook time: 20 minutes

Ingredients

  • 1 red onion, chopped
  • 1 teaspoon minced garlic
  • 1 green pablano chile, seeded and thinly sliced
  • 1 medium tomato, chopped
  • 2 15 ounce cans pinto beans, low sodium or no salt added
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 tablespoons chopped cilantro
  • 6 large whole grain tortillas
  • 3 cups shredded romaine lettuce
  • 1 ripe avocado, sliced
  • 1 cup salsa, low sodium or no salt added

Instructions

  • Heat 1/8 cup water in a large skillet.
  • Add onion, garlic, and chile and water sauté until tender, about 3 minutes.
  • Add tomato and zucchini, continue cooking for 5 minutes or until zucchini is tender.
  • Add beans, chili powder, and cumin, stir to combine and cook for 10 minutes.
  • Use a potato masher to thoroughly mash beans.
  • Stir in cilantro.
  • Spread mixture on tortillas. Top with lettuce, avocado and salsa and roll up.

Number of servings (yield): 6

Calories: 381; Fat: 8.6; Carbohydrates: 63.3; Fiber: 17.7; Sugar: 3.6; Protein: 15.5

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe by www.DrFuhrman.com

Stuffed Zucchini

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Recipe: Stuffed Zucchini

Summary: Great way to eat your veggies!

Prep time: 30 minutes

Cook time: 20 minutes

Ingredients

  • 6 medium zucchinis, scrubbed but not peeled
  • 3/4 cup chopped onions
  • 1 clove garlic, minced
  • 1/2 cup fresh sliced mushrooms
  • 2/3 cup bread crumbs or cracker crumbs
  • 2 tablespoons grated Parmesan cheese
  • 3 tablespoons butter
  • 3 tablespoons chopped walnuts (optional)
  • 3/4 teaspoon basil
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground pepper

Instructions

  • Pre-heat oven to 400° F.
  • Cook whole zucchini in skillet with a little boiling water, 5-10 minutes or until barely tender.
  • Drain and cool zucchini.
  • While zucchini is cooling, sauté onion, garlic in butter.
  • Add mushrooms and cook another 3 minutes.
  • Set aside onion, garlic, and mushroom mixture.
  • Slice cooked and cooled zucchini lengthwise.
  • Scoop out center, leaving enough pulp to keep shells firm.
  • Chop pulp and combine with other ingredients, except nuts.
  • Stuff zucchini boats with mixture.
  • Sprinkle tops with Parmesan cheese and nuts.
  • Bake 15-20 minutes in 400° F. oven.

Variations

Great vegetarian entrée, but you can also add cooked rice, diced tomatoes, and/or ground meat for variety. Add a salad and you have a complete meal.

Number of servings (yield): 6

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe by Charlene.

Spaghetti Squash Marinara

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Recipe: Spaghetti Squash Marinara

Summary: A non-pasta spaghetti meal.

Prep time: 10 minutes

Cook time: 40 minutes

Ingredients

  • 1 medium raw spaghetti squash
  • 2 cups low sugar marinara sauce
  • 1/4 cup shredded Parmesan cheese

Instructions

  • Pre-heat oven to 350°F.
  • Halve squash lengthwise and scoop out seeds.
  • Place the squash, cut side down, in a large baking dish and poke skin all over with a fork.
  • Bake until tender, 30 – 40 minutes.
  • Heat the marinara sauce in a small pan until hot.
  • Carefully rake the stringy squash pulp from the skin with a fork, separating it into strands resembling spaghetti.
  • Spoon the sauce over the squash and sprinkle with Parmesan cheese.

Variations

Can use various marinara sauces for variety.

Number of servings (yield): 2

Calories: 204; Fat: 4.5; Carbohydrates: 30; Fiber: 7; Sugar: 14; Protein: 8

My rating 4 stars:  ★★★★☆ 1 review(s)

Recipe adapted from SparkPeople recipe by Charlene.

Black and Red Bean Chili

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Recipe: Black and Red Bean Chili

Summary: A hearty nutritious bean chili.

Prep time: 30 minutes

Cook time: 40 minutes

 

 

 

Ingredients

  • 1/2 cup oatmeal
  • 1 cup water
  • 3 medium onions, chopped
  • 1 teaspoon minced garlic
  • 2 green bell peppers, chopped
  • 1 28 ounce can of diced tomatoes
  • 1 15 ounce can of black beans, rinsed and drained
  • 2 15 ounce cans of red kidney beans. rinsed and drained
  • 1 15 ounce can of whole kernel sweet corn, rinsed and drained
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin

Instructions

  • Combine oatmeal and water in a saucepan. Bring to a boil, reduce heat and simmer for 3 to 5 minutes.
  • Heat 1/8 cup of water in a large saucepan and water sauté onions until soft about 5 minutes.
  • Stir in green bell peppers and sauté an additional 3 minutes adding water as needed.
  • Stir in diced tomatoes, beans, corn, chili powder, and cumin. Bring to a boil, reduce heat, cover and simmer for 20 minutes.
  • Add oatmeal and simmer an additional 5 minutes.

Variations

You may use other grains such as bulgur and couscous. May also add fresh cilantro to mix.

Number of servings (yield): 8

Calories: 225; Fat: 1.4; Carbohydrates: 43.7; Fiber: 12.6; Sugar: 2.4; Protein: 11.3

My rating 5 stars:  ★★★★★ 1 review

Recipe adapted from Tailgate Chili by www.drfuhrman.com.

Stuffed Anaheim Peppers

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Recipe: Stuffed Anaheim Peppers

Summary: A delicious way to use peppers in a meal.

Prep time: 30 minutes

Cook time: 20 minutes

Ingredients

  • 2 Anaheim peppers
  • 1/2 red bell pepper, chopped
  • 1 medium onion, chopped
  • 3/4 cup brown rice, cooked
  • 1 15 ounce can of black beans
  • salt and pepper to taste
  • chili powder – optional
  • 1/4 cup shredded cheddar cheese – optional

Instructions

  • Wash and dry your two Anaheim peppers, and slice lengthwise removing all seeds.
  • Partially steam peppers for about 15 minutes.
  • Sauté red bell peppers, and onions in 1/8 cup water in a skillet.
  • Cook brown rice according to package directions for a scant 1 serving.
  • Add onions, red bell peppers, black beans, and rice mixture together adding salt, pepper and any other seasonings to taste.
  • Place partially steamed Anaheim Peppers on cookie sheet or in baking dish, adding a little water in the bottom, and fill with prepared bean/rice mixture.
  • Sprinkle on some cheese if desired.
  • Bake at 375 for 20 minutes.
  • Serve with a tossed salad.

Variations

You can use Pablano peppers also.

Number of servings (yield): 2

Calories: 333; Fat: 1.7; Protein: 17.3

My rating 5 stars:  ★★★★★ 1 review(s)

Recipe by Charlene.