Quick Healthy Recipes To
Maximize Your Fitness Nutrition

Finding healthy recipes to help you stay fit and build muscle can be a little overwhelming. But once you start your healthy cooking habit,it becomes second nature.Give these tasty healthy recipes a try.

Tuna or Salmon Patties

• 1 can tuna or salmon
• 1 onion
• 1 tablespoon of salt
• 1 teaspoon of pepper
• 1 teaspoon of parsley
• 1 whole egg
• 3 medium potatoes, boiled and mashed

Mix potatoes, tuna, onions, salt, pepper and parsley.Shape into patties.Fry in olive oil until brown and heated on both sides.

Spicy Chicken Ole

• 8 ounces chicken breast cut into chunks
• 1 can diced tomatoes or 2 medium fresh tomatoes diced
• 1 can spicy chili hot beans
• 1 medium onion chopped

Sauté chicken breast and onions in some olive oil in a frying pan.Stir in tomatoes and chili beans.Cook uncovered for ten minutes.Sprinkle with low-fat shredded Cheddar cheese.

Lightning Fast Fajitas

• 1 lb. flank steak cut in strips or small pieces
• 1 large green pepper, cut in strips
• 1 red pepper, cut in strips
• 1 medium yellow onion, cut in strips
• 3 cloves pressed garlic
• 1 tsp chili powder
• Lemon juice
• Fresh ground pepper to taste

Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet.Add beef and chili powder and cook until beef is cooked near to the temperature you desire.Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred. Spoon into whole wheat tortillas.Top with salsa or fat-free sour cream if desired.This a healthy recipe that's also a winner.

Chicken Cacciatore

• 2 lbs boneless skinless chicken breast
• 1 28 oz can crushed tomato
• 1 chopped onion
• 1 chopped green pepper
• 3 pressed garlic cloves
• ¼ tsp. thyme
• ¾ tsp. salt
• ½ tsp. oregano
• 1 tbsp. parsley
• Dash of pepper
• Cooking spray

Spray pan with cooking spray and heat.Brown chicken and set aside.Add chopped onion, green pepper and garlic.Cook until the onion is tender; about 5 minutes.Add crushed tomatoes, parsley, oregano, thyme, salt and pepper.Cook over low for 15 minutes; stirring occasionally.Add browned chicken, cover and cook on low for 45 minutes.Uncover and cook an additional 15 minutes. Serve.Top on whole wheat pasta or brown rice if desired.

Pan Broiled Fish

• 1 lb. Fish filets
• One 14 oz. Can diced tomatoes w/ basil, garlic & oregano

Arrange fish filets in a single layer in skillet.Cover with tomatoes and liquid.Cover and cook over medium heat for 10-20 minutes, or until the fish easily flakes with a fork.Serve plain or over brown rice.

Broiled Fish Dijon

• 6 fish filets
• 1 ½ lbs small zucchini, cut lengthwise into halves
• ½ cup lemon juice
• 2 tbsp. low-calorie Dijon mustard
• 1 clove garlic, minced or pressed
• 2 tbsp. drained capers
• Paprika to taste

Rinse fish and pat dry. In a separate bowl, stir together mustard and garlic.Arrange fish and zucchini in a single layer in a large pan. Drizzle with lemon juice.Broil on top rack for 5 minutes. Turn fish over, spread with mustard/garlic mixture. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked.Sprinkle with paprika and capers. Serve.6 servings

Stuffed Chicken Breasts

• 1 chopped onion
• 1 pkg. frozen spinach, thawed and dried
• 1 egg lightly beaten
• 8 oz. low fat ricotta cheese
• Salt & pepper to taste
• 4 boneless, skinless chicken breasts, slice in half and flattened

Combine the onion, spinach, egg, and cheese mixture in a bowl. Put a dollop of the mixture into each chicken breast.Tie the chicken breasts together with butchers twine, or put toothpicks through them.Bake at 350 degrees for 30-35 minutes.Optional: Garnish with lemon slices.

Ground Turkey Breast Sauce

• 1 lb. ground turkey or beef
• 1 chopped onion
• 1 cup chopped portabello mushrooms
• 1 tsp allspice
• 1 tsp red pepper flakes
• Salt & pepper to taste
• 1 jar spaghetti sauce

Brown the meat with the red pepper flakes. Add the chopped onion and mushrooms.Put the all spice, salt and pepper in.Pour the spaghetti sauce in.Serve over your favorite type of noodle.

Lemon Pepper Tuna

• 1 can tuna
• Lemon Pepper Seasoning

Spray a fry pan with no calorie non-stick cooking spray.Add tuna and sprinkle with seasoning.Cook tuna to desired doneness.Eat plain or on a bed of pasta.This is also good cold.

Worcestershire Tuna

• 1 can tuna
• Worcestershire Sauce
• No-Fat or Low-Fat Cheese (optional

Spray a fry pan with no calorie non-stick cooking spray.Add tuna with an amount of Worcestershire Sauce that you like.Cook to desired texture.Add cheese if you like and let it melt after turning the burner off.You can eat this on some whole-wheat bread, plain, or over some brown rice.

Chicken, Rice & Beans
Cooked Shredded Chicken Breast

• ½ - 1 cup cooked brown rice
• ¼ can red beans
• 2 tbsp. barbeque sauce

In large bowl or Tupperware, combine rice, beans, and chicken. Add barbeque sauce and stir together until well-coated.This very healthy recipe can be a great summer or anytime of the year choice.

Healthy recipes sometimes cab be a chore to prepare,however cooking healthy is essential in your quest to for anytime fitness.

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