{"id":147,"date":"2009-02-18T22:14:39","date_gmt":"2009-02-18T22:14:39","guid":{"rendered":"http:\/\/worldfoodwine.com\/showroom\/?p=62"},"modified":"2009-02-18T22:14:39","modified_gmt":"2009-02-18T22:14:39","slug":"fix-it-and-enjoy-it-healthy-cookbook","status":"publish","type":"post","link":"https:\/\/www.worldfoodwine.com\/showroom\/fix-it-and-enjoy-it-healthy-cookbook","title":{"rendered":"Fix it and Enjoy It Healthy Cookbook"},"content":{"rendered":"

A collection of healthy recipes for the stove top and oven.<\/h4>\n

Try any of these recipes and have a sample of what you can find in the new Fix It and Enjoy It Healthy Cookbook, by Phyllis Pellman Good,
\nAuthor of Fix-It and Enjoy It! Healthy Cookbook: 400 Great Stove-Top and Oven Recipes<\/em><\/p>\n

Basil chicken strips <\/strong>
\nMary Fisher
\nLeola, PA<\/p>\n

Makes 4 servings <\/em><\/p>\n

Prep. time: 10 minutes <\/em>
\nCooking time: 10-12 minutes <\/em><\/strong><\/p>\n

1 lb. boneless skinless chicken strips
\n4 Tbsp. flour
\n4 Tbsp. tub-style margarine, non-hydrogenated
\n1 clove garlic, minced, optional <\/em>
\n4 Tbsp. red wine vinegar
\n1 tsp. dried basil
\n1\/4 cup fresh parsley, optional <\/em>
\n1\/4 cup fresh cilantro, chopped, optional <\/em><\/p>\n

    \n
  1. In a large re-sealable bag, shake chicken strips in flour until coated.<\/li>\n
  2. In a large skillet over medium-high heat, melt margarine.<\/li>\n
  3. Add chicken, and garlic if you wish, and saute 5 minutes.<\/li>\n
  4. Stir in vinegar, basil, and parsley, and cilantro, if you wish. Cook until chicken juices run clear.<\/li>\n
  5. Serve over brown or wild rice (not included in analyses).<\/li>\n<\/ol>\n

    Per serving<\/strong>
    \nCalories 257, Kilojoules 1075, Protein 27 g, Carbohydrates 7 g, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 8 g, Polyunsaturated Fat 3 g, Cholesterol 66 mg, Sodium 230 mg, Fiber none<\/em><\/p>\n

    Maple-glazed salmon <\/strong>
    \nJenelle Miller
    \nMarion, SD<\/p>\n

    Makes 6 servings<\/em><\/p>\n

    Prep. time: 10 minutes
    \nGrilling time: 8-9 minutes <\/em><\/strong><\/p>\n

    2 tsp. paprika
    \n2 tsp. chili powder
    \n\u00bd tsp. ground cumin
    \n\u00bdtsp. brown sugar
    \n1 tsp. kosher salt, optional<\/em> (included in analysis)
    \n6 4-oz. salmon fillets
    \n1 Tbsp. maple syrup<\/p>\n

      \n
    1. Spray grill rack with cooking spray. Heat grill to medium.<\/li>\n
    2. Combine first four ingredients in a small bowl.<\/li>\n
    3. Sprinkle fillets with salt if you wish. Rub with paprika mixture.<\/li>\n
    4. Place fish on grill rack. Grill 7 minutes.<\/li>\n
    5. Drizzle fish with maple syrup.<\/li>\n
    6. Grill 1-2 minutes more, or until fish flakes easily when tested with a fork.<\/li>\n<\/ol>\n

      Per serving<\/strong>
      \nCalories 221, Kilojoules 925, Protein 23 g, Carbohydrates 3 g, Total Fat 13 g, Saturated Fat 3 g, Monounsaturated Fat 5 g, Polyunsaturated Fat 5 g, Cholesterol 66 mg, Sodium 397 mg, Fiber 0.5 g<\/p>\n

      Herb marinated steak <\/strong>
      \nLinda E. Wilcox
      \nBlythewood, SC<\/p>\n

      Makes 4 servings <\/em><\/p>\n

      Prep. time: 10 minutes <\/em><\/strong>
      \nMarinating time: 6-8 hours
      \nCooking\/baking time: 12-18 minutes
      \nStanding time: 10 minutes <\/em><\/strong><\/p>\n

      1\/4 cup chopped onion
      \n2 Tbsp. fresh parsley
      \n2 Tbsp. balsamic vinegar
      \n1 Tbsp. olive oil
      \n2 tsp. Dijon-style mustard
      \n1 clove garlic minced
      \n1 Ib. London broil, or<\/em> chuck steak<\/p>\n

        \n
      1. Combine onion, parsley, vinegar, oil, mustard, and garlic in a bowl.<\/li>\n
      2. Place London broil or chuck steak in a sturdy plastic bag. Add onion mixture, spreading it on both sides of the meat. Close bag securely.<\/li>\n
      3. Place filled bag in a long dish in case of any leaks. Marinate in refrigerator 6-8 hours, or overnight. Turn it over at least once while marinating.<\/li>\n
      4. Pour off marinade. Place steak on rack in broiler pan so meat is about 5″ from heat source. Broil about 6-8 minutes on each side for rare; 9 minutes on each side for medium.<\/li>\n
      5. When finished broiling, allow meat to stand for 10 minutes.<\/li>\n
      6. Then carve diagonally across the grain into thin slices.<\/li>\n<\/ol>\n

        Per serving<\/strong>
        \nCalories 210, Kilojoules 879, Protein 23 g, Carbohydrates 4 g, Total Fat 10 g, Saturated Fat 3 g, Monounsaturated Fat 6 g, Polyunsaturated Fat 1 g, Cholesterol 64 mg, Sodium 132 mg, Fiber trace<\/em><\/p>\n

        Tip: <\/em><\/strong>You can grill the steak, rather than broiling it. <\/em><\/p>\n

        Dietitian’s tip:<\/strong> Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring. <\/em><\/p>\n

        This is an excerpt from the book Fix-It and Enjoy It! Healthy Cookbook: 400 Great Stove-Top and Oven Recipes<\/em> by Phyllis Pellman Good. The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.<\/p>\n

        Reprinted from Fix-It and Enjoy-It! Healthy Cookbook. <\/em>Copyright by Good Books (www.GoodBooks.com<\/a>). Used by permission. All rights reserved.<\/p>\n","protected":false},"excerpt":{"rendered":"

        A collection of healthy recipes for the slow cooker, stove top and oven that are healthy an very easy to prepare.<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-147","post","type-post","status-publish","format-standard","hentry","category-miscellanea"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t