10 Easy, Healthy Recipes -- Only 10 Ingredients Needed!
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Fitness

10 Easy, Healthy Recipes -- Only 10 Ingredients Needed!

10 quick and healthy recipes using supermarket and staple ingredients.

Ingredients List

From the Supermarket

  1. Eggs
  2. Potatoes
  3. Baby spinach
  4. Cherry or grape tomatoes
  5. Reduced-fat cheddar cheese
  6. Prepared hummus
  7. Whole wheat tortillas
  8. Wild salmon fillets
  9. Rotisserie chicken
  10. Broccoli

From Your Kitchen

  1. Extra virgin olive oil
  2. Red wine vinegar
  3. Lemon juice
  4. Reduced-fat mayonnaise
  5. Garlic
  6. Butter
  7. Oregano
  8. Kosher salt
  9. Pepper

Cheddar-Spinach Quesadillas

Makes: 4 servings

4 (12-inch) whole wheat tortillas
1 1/2 cups grated reduced fat cheddar cheese (about 6 ounces)
1 cup baby spinach leaves
1/8 teaspoon freshly ground black pepper
Pinch red pepper flakes, optional

  • Preheat the broiler.
  • Place an oven rack at least 4 inches from the heat.
  • Arrange 2 tortillas side by side on a baking sheet.
  • Sprinkle half the cheese over the tortillas.
  • Top with the spinach leaves, then the remaining cheese.
  • Season with black pepper and red pepper flakes.
  • Cover with the remaining 2 tortillas.
  • Broil until the cheese is melted and the tortilla is lightly toasted, 1 to 1 1/2 minutes.

Nutrition facts per serving: 352 calories, 22g protein, 69g carbohydrate, 8g fat (5g saturated), 7g fiber

Chicken and Potato Hash with Fried Eggs

Makes: 4 servings

2 tablespoons extra virgin olive oil
2 small onions, finely chopped
1/4 teaspoon dried rosemary (optional)
2 medium potatoes, peeled and cut into small cubes
1/3 cup water
1 cup chopped rotisserie chicken pieces
1 tablespoon unsalted butter
4 eggs
1/2 teaspoon salt
1/2 teaspoon ground pepper

  • In a large skillet, heat 1 tablespoon oil over medium-high heat.
  • Saute the onions until soft, about 5 minutes.
  • Add the rosemary and cook 1 minute more.
  • Add the potatoes and 1/3 cup water; reduce the heat to low and cook, covered, until tender, about 10 minutes.
  • Add the remaining 1 tablespoon oil, the chicken, and 1/4 teaspoon each of the salt and pepper to the skillet.
  • Cook, turning only occasionally to allow the hash to brown nicely, until very dark golden all over, about 10 minutes. Transfer to a plate.
  • Heat the butter in the skillet.
  • Crack the eggs into the pan and season with the remaining salt and pepper.
  • Use a spatula to gently shape and lift the edges of the egg.
  • Cook until the edges are brown and the egg centers softly set, about 5 minutes.
  • Serve over the hash.

Nutrition facts per serving: 312 calories, 18g protein, 20g carbohydrate, 18g fat (5g saturated), 2g fiber

Deviled Eggs with Hummus

Makes: 4 servings

6 hard-boiled eggs
1/4 cup prepared hummus
2 1/2 teaspoons lemon juice, or to taste
1/4 teaspoon kosher salt
Freshly ground black pepper

  • Peel the eggs and slice in half lengthwise.
  • Remove the yolks and place them in a bowl.
  • Mash the yolks with a fork.
  • Add the hummus, lemon juice, salt, and pepper. Combine well with the fork.
  • Fill the center of each egg white half with some of the yolk mixture.

Nutrition facts per serving: 143 calories, 11g protein, 3g carbohydrate, 9g fat (3g saturated), 1g fiber

Sauteed Broccoli and Spinach

Makes: 4 servings

3 tablespoons extra virgin olive oil
1 garlic clove, finely chopped
1 onion, finely chopped
3 cups broccoli florets
Kosher salt
Freshly ground black pepper
4 cups baby spinach

  • Heat the oil in a medium skillet over medium heat.
  • Cook the garlic for 1 minute.
  • Increase the heat to medium-high and add the onions; cook, stirring, until translucent, 3 to 4 minutes.
  • Add the broccoli, salt, and pepper.
  • Cook the broccoli until almost tender, 6 to 8 minutes, then add the spinach.
  • Cook, tossing to combine, until the spinach has wilted, about 3 minutes more.

Nutrition facts per serving: 136 calories, 3g protein, 9g carbohydrate, 11g fat (2g saturated), 3g fiber

Seared Salmon with Cherry Tomato Sauce

Makes: 4 servings

3 tablespoons extra virgin olive oil
1 garlic clove, finely chopped
1 pint cherry tomatoes
1 bay leaf
4 (4- to 6-ounce) salmon fillets, skin removed, or shrimp
Kosher salt
Freshly ground black pepper

  • Heat 1 tablespoon oil in a medium skillet over medium heat.
  • Add the garlic and cook for 1 minute.
  • Add the tomatoes and bay leaf and cook, stirring occasionally, until the tomatoes begin to become saucy, about 15 minutes.
  • Cover, keep warm.
  • Season salmon on both sides with salt and pepper.
  • Heat the remaining 2 tablespoons oil in a large skillet over medium-high heat until hot, but not smoking.
  • Add the salmon fillets and cook, for 3 minutes.
  • Turn and cook until the fish flakes easily with a fork, 4 to 5 minutes more.
  • Transfer to a serving plate, top with the sauce, and serve.

Nutrition facts per serving: 339 calories, 33g protein, 3g carbohydrate, 21g fat (3g saturated), 1g fiber

Broccoli and Cheddar Soup

Makes: 4 servings

5 tablespoons unsalted butter
1 large onion, finely chopped
1/2 cup all-purpose flour
4 cups chicken stock or water plus 1 bouillon cube
2 cups grated reduced fat cheddar cheese
3 cups steamed broccoli florets, finely chopped
1/4 teaspoon paprika, optional

  • Melt the butter in a medium saucepan over medium-high heat.
  • Add the onion, and cook, stirring, for 3 minutes.
  • Add the flour and cook until golden, 1 to 2 minutes more.
  • Stir in the cheese and stock, and simmer until thickened, 5 to 10 minutes.
  • Stir in the broccoli and cook until heated through.
  • Season with salt, pepper, and paprika, if desired.

Nutrition facts per serving: 450 calories, 28g protein, 31g carbohydrate, 27g fat (16g saturated), 4g fiber

Salmon and Spinach Salad with Hard-Boiled Egg

Makes: 4 servings

5 cups baby spinach
4 ounces cooked salmon fillets, flaked
2 hard-boiled eggs, peeled and chopped
2 tablespoons extra virgin olive oil
2 teaspoons freshly squeezed lemon juice
1/2 teaspoon kosher salt
Freshly ground black pepper

  • Combine all of the ingredients in a bowl, and toss well to combine.
  • Serve.

Nutrition facts per serving: 166 calories, 11g protein, 4g carbohydrate, 12g fat (2g saturated), 1g fiber

Sauteed Broccoli with Poached Eggs

Makes: 2 servings

4 eggs
4 teaspoons freshly squeezed lemon juice
2 1/2 tablespoons extra-virgin olive oil
1 garlic clove, finely chopped
3 cups broccoli florets
1/2 teaspoon kosher salt, plus additional
Freshly ground black pepper

  • Crack each egg into a custard cup or small bowl.
  • In a medium saucepan, bring 4 cups water to a boil.
  • Add the lemon juice, followed by the eggs, then remove the pot from the heat and cover.
  • Let stand for 7 to 10 minutes, depending on how you like your eggs.
  • Remove the eggs with a slotted spoon.
  • Meanwhile, heat the oil in a medium skillet over medium-high heat.
  • Add the garlic and cook for 30 seconds. Add the broccoli, salt, and pepper, to taste.
  • Cook, tossing occasionally, until tender, 7 to 10 minutes.
  • Divide the broccoli between two serving plates.
  • Top each plate with 2 poached eggs.
  • Sprinkle lightly with salt and pepper.

Nutrition facts per serving: 332 calories, 16g protein, 7g carbohydrate, 28g fat (6g saturated), 3g fiber

Hummus, Spinach, and Tomato Wrap

Makes: 4 servings

4 (12-inch) whole wheat tortillas
2 cups prepared hummus
2 cups cherry tomatoes, finely chopped
2 cups baby spinach leaves
Kosher salt
Freshly ground black pepper

  • Heat the tortillas, covered with a paper towel, in the microwave for 30 seconds, or until warm.
  • Spread 1/4 cup of hummus over the bottom end of each tortilla.
  • Top with 1/4 cup of tomatoes and 1/4 cup of spinach leaves.
  • Sprinkle with salt and pepper.
  • Tuck in the right and left sides of the tortilla, and roll it over the filling away from you.
  • Slice in half horizontally, and place seam side down on a serving plate.
  • Repeat with the remaining tortillas.

Nutrition facts per serving: 470 calories, 21g protein, 89g carbohydrate, 14g fat (2g saturated), 15g fiber

Chicken, Spinach, and Cherry Tomato Salad

Makes: 4 servings

5 cups baby spinach leaves
2 cups chopped chicken pieces
1 cup cherry tomatoes, halved
2 tablespoons extra virgin olive oil
2 teaspoons balsamic vinegar
1/2 teaspoon kosher salt
Freshly ground black pepper

  • Combine all ingredients in a large bowl.
  • Toss well to combine and serve.

Nutrition facts per serving: 219 calories, 21g protein, 6g carbohydrate, 12g fat (2g saturated), 2g fiber

Originally published on FitnessMagazine.com, June 2007.

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