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Healthy Recipies Part 1
Q: I eat a ton of chicken and other meats. I get enough protein but I get bored quickly with spinach or broccoli everyday. Any healthy recipe ideas?
A: You bet! Try this tasty fall saut?. Okay, I know it isn’t fall yet, but this quick saut? is great any time of the year (zucchini and squash are just the best in the fall) Zucchini are a great vegetable that shouldn’t be overlooked. They have a great flavor and are a good source of potassium, folate, and beta-carotene.
What You Need
2 small green zucchini (~400g)
1 small yellow zucchini (~200g)
2 cloves garlic
1 medium onion
1 tbsp olive oil (1 tsp virgin and 2 tsp extra virgin, if you want to get real picky)
1 tsp dried oregano
3 basil leaves
1 pinch of salt and pepper
Time: 10-12 minutes
Servings: 1
Mince garlic and heat in nonstick pan on medium heat along with 1 tsp olive oil, dried oregano, and a pinch of salt and pepper. Next, half and thinly slice the onion. Add onions to the pan and let cook (three minutes). Cut the zucchinis in half length-wise and then slice to give you half circles. Now add the zucchini and let cook until it softens (5-7 minutes). Toss zucchini/onion saut?, chopped basil leaves, and remaining olive oil in a bowl and serve.
If you’re grilling, just put all the ingredients, except the fresh basil and 2 tsp olive oil, into a sealed tinfoil pouch and place on the grill to cook next to whatever hunk of protein you’re having. When it’s done cooking, add the remaining olive oil and basil leaves as instructed above. This goes great with anything Italian or roasted/smoked chicken.
Note: If you’re going to use dried basil instead of fresh, then add it into the saut? with the oregano so it can hydrate and the flavors will have time to come out.
Nutritional Facts
Calories ? 244kcal
Carbohydrates ? 25g
Fiber ? 8g
Protein ? 7g
Fat ? 14g
Saturated ? 1.8g
Monounsaturated ? 9.95g
Polyunsaturated ? 1.13g
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