5 Healthy Food Recipes
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ScribdTranslations5 Healthy Food Recipes
Uploaded by
ScribdTranslations1.
Mango with Cinnamon Recipes
Ingredients
1 large ripe mango
30 g brown sugar
200 ml of water
1 tablespoon cinnamon powder
Instructions
1. Peel and cut the mango into slices (julienne type, but thinner)
2. Make a caramel in a pan with the water and brown sugar. We will stir
while part of the water reduces and forms a brown caramel sauce. It
should have a semi-thick texture. If necessary we can add more water or
more sugar.
3. Add the mango to this candy and stir while we sprinkle the cinnamon.
4. Serve on a plate or platter.
2. Chicken and Taco Salad
Ingredients:
Chicken: 2 teaspoons vegetable oil, 2
skinless chicken breasts, 2
tablespoons taco seasoning.
Salad: 6 cups of spinach, chopped as small as you can or 1 bunch of
lettuce if you prefer, 3 medium tomatoes, chopped into squares, 2 white
onions, chopped, 1 red onion, chopped, 1 red pepper finely chopped,
1/2 cup of cheddar cheese , Tortilla chips or crushed nachos
Dressing: You can use ranch dressing or mix Yogurt (Greek) with taco
seasoning and a little cilantro
Instructions:
1. Season the chicken breasts with the taco seasoning on both sides. Heat a
frying pan over medium heat, add the oil, and sauté the chicken for about 6 to
8 minutes. Remove from the heat and cover the salten so that it finishes
cooking with the steam. Cut the breast into small pieces.
2. Combine all the ingredients except the tortillas in a bowl and add the
chicken, put the amount of dressing you want and at the end add the tortillas
so that they stay crispy.
3. Marinara pasta
Ingredients
1 onion chopped into small
squares
1 clove of crushed garlic
1 cup crushed tomatoes with
their juice and seeds
1 pound Penne pasta
Olive oil to taste
Basil to taste
Salt to taste
Instructions:
1. Put around 2 and a half liters of water to boil.
2. While the water is boiling, in a deep saucepan, sauté the onion and garlic
in a little olive oil for five minutes or until the onions and garlic brown.
3. Add the tomatoes and a little basil, add salt to taste, cover and cook
covered for 7 minutes, then uncovered for 7 more minutes.
4. Ten minutes before finishing your sauce, boil the pasta as usual or
following the instructions on the wrapper.
5. When the pasta is ready, drain it, serve it and put the sauce on top with
a little more fresh basil, if you wish you can accompany it with Parmesan
cheese.
4. Lemon rice
Ingredients:
Olive oil spray
2 tablespoons finely chopped almonds
3 onions chopped
1 1/2 cups white rice
3 cups chicken broth without salt or fat
1 lemon, zest and juice
1/2 tablespoon ground cinnamon
1 1/2 cups frozen petit pois (optional)
1. Spray a saucepan lightly with oil, add the almonds and sauté until
golden brown. Remove and reserve.
2. Spray the saucepan again and sauté the onion for two minutes, add the
rice and cook for 2 minutes. Add the broth, zest, juice and cinnamon.
Bring to a boil, cover and cook until the rice is ready, about 12 minutes...
add the petit pois and continue cooking until the liquid is consumed...
finally add the almonds and that's it.
5. Parmesan chicken breasts
Ingredients:
3 tablespoons Dijon mustard
1 teaspoon white vinegar
Salt
Pepper
3 chicken breasts, boneless,
skinless and halved
1 cup ground soda cracker
¾ cup grated Parmesan cheese
1 tablespoon melted salted butter
Instructions:
Mix the mustard, vinegar, salt and pepper in a large bowl. Add the chicken
breasts, mixing well so that they are covered with the mixture. Macerate for 2
hours. Grind or process the cookies. Add the cheese, butter, salt and pepper.
Mix well. Pour this mixture into a deep plate.
Drain the breast fillets and pass them through the biscuit mixture, pressing
lightly so that the mixture adheres well to the chicken. Transfer the breasts to
a tray with aluminum foil on the bottom and place in a preheated oven at
450°F ( 200°C) for 15 to 20 minutes or until cooked.
