Healthy Recipes From Drs. Mehmet Oz and Michael Roizen
Jan. 19, 2007 — -- Asian Salmon With Brown Rice Pilaf
Makes 4 servings, 674 calories per serving.
Brown Rice Ingredients:
1 tbsp olive oil
½ onion, chopped
½ bell pepper, chopped
2 cups water
1 cup uncooked short grain brown rice
¼ cup finely chopped parsley
Salt & freshly ground black pepper, optional
Salmon Ingredients:
4 skinless salmon fillets (about 4 ounces each)
1 tablespoon olive oil
1 garlic clove, pressed or minced
1 tablespoon grated fresh ginger root
1 tsp soy sauce
1 tsp maple syrup
2 green onions, chopped
Directions:
To make the rice, heat oil in medium sauce pan. Add onion and bell pepper; cook 3 minutes. Add water and rice; bring to a boil.
Reduce heat; cover and simmer 50 minutes, or until rice is tender and liquid is absorbed. Fluff with fork; stir in parsley. Season with salt and pepper, if desired.
Meanwhile, place salmon in pie plate or shallow dish. Combine remaining salmon ingredients; mix well. Pour marinade over salmon, let stand 15 to 20 minutes. Heat a ridged grill pan over medium heat until hot.
Add salmon, discarding marinade; cook 3 to 4 minutes per side or until salmon is opaque and firm to the touch. Serve with brown rice.
Garden Harvest Soup
Makes 10 servings (about 1 cup each); 176 calories per serving.
Ingredients:
1 tbsp olive oil
1 medium onion, chopped
1 carrot, chopped
4 garlic cloves, thinly sliced
1 red bell pepper, chopped
2 quarts (8 cups) low-salt vegetable or chicken stock or broth
1 can (28 ounces) whole, crushed, or diced tomatoes, undrained
2 cups water
1 small head cabbage, thinly sliced
½ teaspoon hot red pepper sauce (optional)
Salt and freshly ground black pepper (optional)
Optional garnishes: chopped fresh parsley, chopped fresh cilantro
Directions
Heat a large saucepan over medium-high heat, add oil, then onion; cook 5 minutes, stirring occasionally. Stir in carrot, garlic, and bell pepper; cook until tender. Add stock, tomatoes, water, and cabbage; simmer uncovered 20 minutes.
Recipes courtesy of www.RealAge.com. They can be found in the book "YOU: On a Diet," by Michael Roizen, M.D. and Mehmet Oz, M.D.
Season to taste with hot sauce and salt and pepper, if desired. Garnish with parsley or cilantro, if desired.
Magical Breakfast Blaster
Makes 2 servings; 136 calories per serving.
Ingredients:
½ large ripe banana (or other fruit of your choice)
1 scoop (1/3 cup) Soy Protein (like Nature's Plus Spiru-Tein: naturesplus.com)
½ tablespoon flax seed oil
¼ cup frozen blueberries
½ tablespoon apple juice concentrate or honey
1 teaspoon psyllium seed husks
8 ounces water
Directions:
Peel banana; break into chunks. Combine all ingredients in a blender. Optional: Add a few cubes of ice, as well as powdered vitamins. Cover; blend until fairly smooth.
Simon's Popcorn
Makes 4 servings; 61 calories per serving, 10 percent from fat.
Ingredients:
½ cup popcorn kernels
Flavored cooking spray (butter, olive oil, or garlic)
Garlic salt or cinnamon
Place popcorn in a 2½-quart microwave-safe container; cover and cook at high power 4 to 5 minutes, or until popcorn is popped but not scorched. If the microwave oven does not have a rotating turntable, use oven mitts to grasp and shake the covered container after 3 minutes of cooking. Immediately poor the popcorn onto a baking sheet and coat with cooking spray.
To further flavor the popcorn, immediately sprinkle on your favorite seasoning blend such as garlic, salt, or cinnamon.
Recipes courtesy of www.RealAge.com. They can be found in the book "YOU: On a Diet," by Michael Roizen, M.D. and Mehmet Oz, M.D.