Does anyone have a favorite blanced healthy meal recipe that includes fiber that you would like to share?

Just looking for some healthy recipes to use.... thanks! ;-D Asked by CALIDEE_MOO!48 months ago Similar questions: favorite blanced healthy meal recipe includes fiber share Food & Drink > Cooking.

Similar questions: favorite blanced healthy meal recipe includes fiber share.

Garlic Shrimp and whole wheat linguini, tossed with parmesan and olive oil Excepting the pregnant and very young who should eat seafood in moderation (possible mercury exposure), I think the following shrimp and seafood dish is a great place to start if you're willing to spend a little time preparing this: Ingredients (for one serving): 1/4 pound of larger frozen RAW, unbutterflied shrimp in the shell (the "26-30" per pound variety are easiest). Tip: see below for what you can do with the shells. 1/4 cup of unshredded Parmigiano Reggiano (ideal) or good quality unshredded American Parmesan cheese One large clove of fresh garlic (pre-minced, jarred garlic doesn't work well here) One or two servings (see box) of whole wheat or high fiber linguine, spaghettini or capellini, such as Barilla Plus.

May also work well with penne, perhaps not as well with rotini. 1 to 2 tablespoons of olive oil Italian (broadleaf/flatleaf) parsley or Italian or Greek Basil, as garnish or to taste (1/8 cup) Red pepper flake, to taste Freshly ground Black Pepper, to taste Fresh lemon, as garnish and/or a quarter squeezed over the top at the end 1. Thaw frozen shrimp by placing in a small bowl of cold water, and allowing a trickle of water to flow into the bowl from the tap.

This process should only take a few minutes, after which the shrimp should be shelled, deveined (optional step if shrimp are clean) and patted dry with paper towels and refrigerated. 2. Start boiling water for pasta (one gallon per pound of pasta is best).

Bonus: add 1 tablespoon of kosher salt per gallon of water. Skip the oil. 2.

While shrimp is thawing, complete "mise en place" for the remaining ingredients, then refrigerate: Finely slice or knife-mince garlic. For this recipe, I discourage use of garlic presses. Shred cheese using the fine part of your box grater, a Cuisipro or Microplane Finely chop parsley or basil.

Alternatively, you can "chiffonade" the basil (Google it--it's actually very easy) into thin strips Have Red Pepper flake, Black Pepper grinder, quartered lemon and (optional) ground sea salt at arm's reach 3. Cook pasta until "al dente" (just beyond chewiness), then immediately drain, saving a cup of the pasta water. Leave pasta in colander.4.

Heat olive oil in saucepan to medium heat (not smoking). Add garlic and allow it to turn a bright yellow (this may take a few minutes), but do not allow it to burn (dark brown). Remove garlic with tongs or a fork.Be ready to perform the following steps in quick order: 5.

Turn saucepan up to medium-high, add red pepper flake and black pepper to oil. As soon as you smell the spices "bloom", immediately add shrimp. Cook until shrimp is white in the center, immediately move to plate, and cover with aluminum foil.

6. Toss cup of reserved pasta water over pasta, quickly drain, then toss into saucepan. Toss pasta with oil, sprinkle cheese over pasta, toss again to combine.

7. On a (preferably warm) platter, add pasta, top with shrimp and garnish with basil or parsley, lemon wedges. Two notes: 1) Genuine Italian parmesan ("parmigiano reggiano") generally has flecks of salt, and tends to add more than enough salt to this dish.

If this isn't enough to your taste, carefully add some pinches of sea, kosher or regular salt.2) The shrimp shells are full of flavor and can make a superb broth. Using a reduction of this broth can add a richer shrimp flavor, but can add a fair amount of labor to this dish. Freezing the shrimp shells for use some other time is always a good option..

Whole grains Any recipe using whole grains will have lots of fiber. Here's one dish of my own concoction that I make all through the winter: 1 cup brown rice 1 large bunch greens (mustard greens, turnip greens, kale, etc, about a pound). 1 tablespoon oil (I like to use a spicy oil that I make, soaking dry peppers in a jar with olive oil and some whiskey) First, cook the brown rice: boil 2 1/2 cups of water, add rice and 1 tsp salt, turn to low, and simmer for 40 minutes.

Towards the end of that, heat the oil in a large skillet. Cut the greens into strips about 1 or 2 inches wide. Add the greens to the oil with a tablespoon of water.

Give it a good sprinkling of salt. Cover, and let steam for about two minutes. Uncover, and stir-fry until the greens are wilted.

Add the cooked rice. Stir to mix. Drizzle with a bit more oil, and serve.

This is a very flexible recipe. Add some garlic and chili peppers to the oil, if you like. T it with some sesame oil at the end.

Substitute another kind of whole grain (barley, wheat berries, buckwheat, even oatmeal). I make this recipe all winter long. It's just packed with fiber..

Salmon, whole wheat cous-cous, and broccoli This is one of my favorite meals in the world and it is also really good for you! You can change this up many ways but i'll tell you how I make it.. Salmon with Cilantro Pesto Preheat the oven to 400. Combine a handful of cilantro and a handful of basil, salt, pepper, and extra virgin olive oil in a food processor until smooth.

I've never really measured the amounts so just add more ingredients until it gets to the consistancy you like. Take salmon fillets (whatever sizes you like), season them with salt and pepper, top each with some of the cilantro pesto, and a little diced tomato. Cook in the oven for 15 minutes.(The cook time really depends on what size of salmon fillets you use.

I serve this with some whole wheat instant couscous. Just make it according to the package directions and I usually season it simply with salt and pepper and maybe some italian seasonings. I also serve it with broccoli, simply prepared.

Just take some broccoli florets, wash them, put them in a bowl with just a little water, season with salt, pepper, and just a touch of butter, top with a piece of saran wrap loosely covered, and microwave anywhere from 1-3 minutes, depending on how done you like it and how much you have. Sometimes I use whole wheat rice or a couscous mix with some pine nuts or I roast the broccoli. There is also a salad that is really good instead of the broccoli, a corn-tomato-avocado salad, but it doesn't have as much fiber as the broccoli.

You can also season the salmon differently. You could top it with a basil pesto or no pesto or anything you like really, but the cilantro is excellent with the salmon. Hope you enjoy!.

Here are a couple ideas: Black Bean Chili - you'll get lots of fiber from the beans - and it's so EASY. Ingredients 1 lb. Extra lean (97%) ground beef 2 15 oz.

Cans black beans 16 oz. Low-sodium tomato sauce 1/2 to 2/3 of a 16 oz. Jar of chunky medium salsa 2 Tbsp.(give or take) of your favorite chili seasoning Directions Brown beef and drain well.

Drain and thoroughly rinse beans. Toss half of them in with the beef as-is, and mash up the other half before adding them. Add the other ingredients.

Simmer on low for 15 to 20 minutes. Lentil Soup - this comes out more like a stew and is very healthy and low in fat - tons of fiber too! Ingredients 1 c.

Lentils 1 tsp. Olive oil 1 small onion, chopped 2 stalks celery, sliced 2-3 cloves garlic, minced 2 c. Chopped potatoes (about 3 small) 2-3 carrots, diced 1 11.5 oz.

Can tomato juice 5 c. Water 3 Tbsp. Chicken soup or vegetable broth powder 1 Tbsp.

Soy sauce 1/3 c. Jasmine or brown rice (uncooked) 1 tsp. Thyme 1 tsp basil 1/2 tsp seasoning salt 1/2 tsp pepper 1/4 tsp celery seed 1-1/2 c.

Frozen corn Directions In a large soup pot (at least six quarts), sauté the onion, celery and garlic in the oil for about two minutes. Add everything else except for the corn. Bring to a simmer, reduce heat to low, and simmer (covered) for about 30 minutes.

Stir it fairly often, and if it starts looking too thick, add a little more water. (It's supposed to end up being fairly thick, almost like a stew, but you don't want it to burn. ) Add the corn (still frozen) and mix in.

Simmer for another 15 minutes. Chicken with rice and veggies - this is also very low in fat, and the veggies and rice add lots of fiber. Ingredients 1-1/3 c.

Water 1 heaping tsp. Chicken soup powder 20 baby carrots, sliced 1/4" thick 2 celery stalks, diced 1 large onion, chopped coarsely 1-1/2 tsp. Sage 1-1/2 tsp dried garlic flakes 1 14 oz.

Pkg chicken breast strips, cut into 1/2" pieces, fat trimmed 1 14-1/2 oz. Can diced tomatoes 1 6 oz. Box long grain & wild rice mix (like Uncle Ben's) (discard flavor packet) 2 tsp.

Seasoning salt 1 tsp. Pepper - I usually mix black pepper with a little cayenne 2 med. Zucchini sliced very thin (unpeeled) 5-10 drops green chili sauce Directions Mix water with soup powder until powder is dissolved in a large (at least 3 quart) saucepan.

Add carrots, celery, onion and sage, and bring to a boil over med. Reduce heat to med. Low and simmer (covered) for about 3 minutes.

Add the chicken, and cover and simmer for an additional 5 minutes. Add everything else except the zucchini and chili sauce and simmer, covered, for 25 minutes or until rice is almost cooked. Add the zucchini and chili sauce, recover, and simmer for about 10 more minutes until the rice is done, the liquid is absorbed, and the zucchini is crisp-tender.

Sources: My kitchen .

There are multiple ideas as to what is balanced. I prefer a low carb diet: Tuna salad stuffed avocados with garlic asparagus and stir fried vegetables. Tuna salad: Start with canned in water tuna, solid or not, your choice.

Drain tuna. Mix in some mayo to your preferred level of moistness. Add some medium pieces of diced granny smith apple, diced celery, and fresh mushrooms.

Add white pepper to taste. A pinch of nutmeg and/or allspice if you like. Mix gently.

Cut an avocado in half. If California, use both halves, Florida one half. Remove seed and skin the avocado.

Drizzle some lemon or lime juice (or both) on the avocado. Put a large scoop of tuna salad in the seed hole. Refrigerate while you make the rest of the meal.

Take a handful of asparagus per person, snap off the tough end, scrape off the skin from the lower end, and cut into 3" long pieces. Peel 3 medium cloves of garlic per person. Slice into about 1/8" thick pieces.

In a hot fry pan, add some coconut oil and a touch of olive oil and butter. Toss in garlic and just as any piece starts to brown, add the asparagus. Toss until the asparagus starts to get soft.

Put in a covered bowl. Cut broccoli and cauliflower into 1.5" chunks. Cut green & yellow squash into 1" chunks.

Cut red bell pepper into 2" X 1/2" pieces. Grate about 1" of ginger into a small bowl. Slice a small onion into 1/4" rings.

Put oil into hot fry pan, add 1/2 the ginger and 1/2 of the onion. Once the onion starts to turn translucent, add the red pepper. Toss for about a minute, then add the rest of everything.

Toss about two minutes. You can add your favorite mushrooms to this. Take off heat and assemble your plates.

Enjoy a low carb meal that has good fats, natural salt, protein and fiber.

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