Healthy Bytes: Recent Episodes
HealthyBytes.tv
Two regular tech geeks who have no cooking experience try to cook healthy meals and live a healthier lifestyle.
HB Frittata
Show Notes:* Updated Intro * New format * Tech Timeout: Cell phone video chat * Qik, FaceTime, Tango, Fring
Special Thanks to * Karl - twitter.com/karl_grz * Classholes.com
HB Frittata
Ingredients:* 1 cup broccoli florets * 1/3 cup diced green onions, diced (as a topping with the cheese) * 3/4 small sweet red pepper, sliced * 1.5 cup baby spinach leaves * 1/3 teaspoon coarse sea salt or no salt at all * 1/3 teaspoon minced garlic * Pepper * 1 tablespoon olive oil * 10-12 egg whites, beaten * 1 tablespoon grated Parmesan cheese (lowfat if possible)
Directions* In a 12-in. ovenproof skillet, saute the Broccoli, red pepper, green pepper, salt, garlic and pepper in oil until vegetables are tender. Beat egg whites until foamy; pour into skillet. Cook for 3 minutes over medium-low heat or until puffed and lightly browned on bottom. Top with green onions and sprinkle with cheese. * Bake, uncovered, at 375° for 8-10 minutes or until egg whites are set. Loosen edges and bottom of frittata with a rubber spatula. Invert onto a serving plate; cut into three wedges. Serve immediately.
Makes 3 servings.
Eggplant Sandwich & Homemade Potato Chips
Show Notes:* Updated Intro * New format * Tech Timeout: Google CR-48 Chrome OS Notebook * Google CR-48: would you buy one? * First Eggplant tasting * Blooper Clip
Special Thanks to * Karl - twitter.com/karl_grz * Classholes.com
Eggplant Sandwich & Baked Potato Chips
Ingredients:* 1 Eggplant * 1 Avocado * 1 small Red Onion * 1 Tomato * Coarse Sea Salt * Pepper * Extra Virgin Olive Oil * 2 Yukon Gold potatoes * Bread (type tbd, maybe focaccia of some kind) * Red Wine Vinegar
Directions:
Sandwich* Preheat oven to 350 degrees
* Wash and slice eggplant into approx ¼ to ½ inch thick slices
* Lightly brush each slice with olive oil and place on cookie sheet
* Lightly season with salt and pepper
* Bake for approx 10 mins on each side
* Once done, broil on one side for 1 to 2 mins
* Place eggplant slice (or two) on bottom bread
* Top with tomato slice, red onion, approx 1 teaspoon red wine vinegar and thin avocado slices.
* Apply top bread and cut in half
Baked Potato Chips* Wash and slice potatoes desired thickness ( ⅛ to ¼ inch) * Place slices in cold water to soak for at least 10 mins * Remove from water and pat dry * Spray baking sheet and place slices in a single layer * Place in oven @ 350 degrees for approx 25 to 35 mins or until cooked to desired crunchiness (broil for a short time for crunchier chips)
Asparagus Chicken Rollups w/ Baked Cauliflower
Ingredients:* Bonless Chicken Breast * Asparagus * Parmesan-Reggiano Cheese * 1 Large Lemon * Cauliflower (purple if possible) * Coarse Sea Salt * Pepper * Garlic Powder * Extra Virgin Olive Oil
Directions:
Chicken* Flatten chicken breasts to 1/4 to 1/2 inch in thickness by pounding between two layers of plastic wrap
* Season with Garlic powder and pepper
* Boil asparagus for 2 mins
* Place 4 to 7 pieces of asparagus on each chicken breast
* Wrap chicken around asparagus and tie with butcher’s twine
* Pan sear on each side seam side down first
* Preheat oven to 350
* Top with fresh lemon juice then place in oven seam side down
* Bake for 20 mins
Cauliflower* 1 head of puple cauliflower * Remove all leaves * Cut in small florets * Lightly coat baking dish with olive oil * Place florets in baking dish * Drizzle 1 tbs of olive oil over cauliflower * Add 1/2 teaspoon of pepper * Add 1 teaspoon of sea salt * Mix in baking dish * Bake til fork tender * Grate fresh parmesan-reggiano over the top and bake til melted
Fresco Chicken Tacos ... and Beer
Fresco Salsa (goes on top of tacos)
1 cup frozen Corn
2 cups chopped tomatoes
1 tablespoon chopped Parsley
2 tablespoons chopped Cilantro
1 Avocado chopped
3 tablespoons Lime juice
1/4 cup chopped Onion
2 tablespoons olive oil
Chicken breast
Salt Free Mrs. Dash Fiesta Lime seasoningOlive Oil
Corn Tortillas
Prep instructinos:
1. Coat one side of chicken breast with olive oil and seasoning.
2. Place on grill/pan/foreman seasoning side down.
3. Brush olive oil and more seasoning on top.
4. Cook throughly flipping once half way through.
Salsa Prep instructions:
1. Place all ingredients except Avocado in a bowl.
2. Mix throughly.
3. Chop avocado into cubes.
4. Carefully mix in avocado cubes being careful not to smash the cubes.Prepare tacos by placing chicken in corn tortillas and top with salsa.Low Calorie Beers:Coors LightMichelob UltraRed Stripe LightPreperation:1. Place beer in fridge.2. Wait until beers reach optimum tempurature (for Coors Light wait until mountains on cold activated bottle turns blue)3. Remove from Fridge.4. Drink Beers.
NanaBerry Pancakes w/ Applesauce toppingIngredients1 cup Aunt Jemima whole wheat pancake and waffle mix1 cup fat free skim milk1 tbsp. vegetable oil2 Egg Whites (or equivalent egg white substitute)1 scoop (14g. or 1 tbsp) vanilla protein powder1/2 cup chopped or sliced berry of your choice1/2 cup copped bananas2 tablespoons fiber supplement
Mix It:
1) Stir together pancake/waffle mix, milk, vegetable oil, eggs, protein, and fiber in a large bowl to form batter.2) Add bananas and fold into batter
Applesauce Topping Ingredients:2 cups applesauce (regular or chunky)
1 tsp cinnamon1/2 tsp nutmeg
Make It:
1) Mix all ingredients together in a large microwave safe bowl
The Preparation
1) Preheat skillet to medium heat and spray with non-stick cooking spray.2) Pour pancake batter to desired size.3) Flip pancakes only once when bottoms are golden brown and bubbles start to form on the top.4) Heat applesauce topping in microwave for 1 to 2 minutes at high heat.5) Once pancakes are golden brown on both sides, remove from skillet.6) Top pancakes with berry of your choice (we chose strawberries) then top it all off with the warm applesauce topping.
Homemade Healthy Pizza Pi
Music provided by Killer Me Killer You.
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*Homemade Healthy Pizza* The Crust**2 1/2 cups whole-wheat flour
1/2 tbsp honey
1 tsp salt
1/2 tsp instant yeast
1 tbsp olive oil
3/4 cup room-temp water
Make It:
1) Stir together all ingredients in a large bowl to form dough.
2) With damp hands, work dough into a coarse ball. Let rest 5 minutes; divide dough in half, form into smaller balls, and rub each with olive oil.
3) Place each ball into a ziplock bag. Let sit for 15 minutes, then toss them into the fridge.
The SauceIngredients:
1 (28 oz) can crushed tomatoes
1/2 tsp freshly ground black pepper
1 tsp dried basil or 2 tbsp minced fresh basil
1 tsp dried oregano or 1 tbsp minced fresh oregano
1 tbsp granulated garlic powder or 5 cloves fresh garlic, minced or pressed
2 tbsp red-wine vinegar or fresh lemon juice
1 tsp salt
Make It:
1) Mix all ingredients together in a large bowl, mashing tomato pieces as small as possible while you stir.
2) Apply sauce to pizza as needed.
The PreparationShape It:
1) Dust hands with flour.
2) Stretch dough by hand into a pizza shape, or flatten it with a rolling pin.
Bake It:
1) Dust an inverted metal cookie sheet with flour; place shaped dough on top.
2) Add toppings.
- Veggie
- Onions
- Green Peppers
-
Mushrooms
-
Meat
- Turkey Pepperoni
- Turkey Bacon
3) Add Cheese
4) Bake for 10 minutes at 500 degrees or until the crust is crisp.**
Shish-Ke-BurgersIngredients (all ingredients added to taste):BBQ Pineapple Shish-Ke-Burger1. Extra Lean Jennie-O Ground Turkey Breast2. Fresh Pineapple3. Old Fashioned Oats (dry oatmeal)4. Kraft Free Zesty Italian dressing5. Pepper6. Garlic Powder7. Liquid Egg Whites8. Mini Wheat Slider Buns9. Turkey Bacon10. Sweet Baby Rays BBQ sauce11. Grape TomatosMexi-Burger Shish-Ke-Burger1. Extra Lean Jennie-O Ground Turkey Breast2. Old Fashioned Oats (dry oatmeal)3. Diced Jalapeños4. Crushed Red Pepper5. Pepper6. Liquid Egg Whites7. Mini Wheat Slider Buns8. Pepper Jack Cheese9. Orange Bell Pepper10. Dave's Insanity Sauce11. Grape TomatoInstructions (bbq pineapple):1. In a mixing bowl add Jennie-O Extra Lean Turkey Breast, oatmeal, Kraft Free Zesty Italian dressing, pepper, and egg whites and mix.2. Shape and press patties about to desired thickness (about 3 inches in diameter).3. Place on grill and cook thoroughly 4. Brush a glaze of bbq sauce on each side.5. Place strips of turkey bacon on grill and cook thoroughly.6. Assemble 2 to 3 burgers per skewer (from top to bottom - Tomato, Bun, pineapple, Turkey Patty, Turkey Bacon, Bun).7. Place assembled skewers back on grill for a slight toasting rotating periodically.Instructions (mexi-burger):1. In a mixing bowl add Jennie-O Extra Lean Turkey Breast, oatmeal, pepper, crushed red pepper, diced jalapeños, and egg whites and mix.2. Shape and press patties about to desired thickness and about 3 inches in diameter.3. Place on grill and cook thoroughly4. Brush a glaze of Dave's Insanity sauce on each side 5. Assemble 2 to 3 burgers per skewer (from top to bottom - Tomato, Bun,Pepper Jack, turkey patty, Pepper Jack, onion, Orange Bell Pepper, Bun)6. Place assembled skewers back on grill for a slight toasting rotating periodically.
*Chili Stuffed Shells in a* Chipotle Cheese Sauce*Turkey ChiliIngredients 1.25 lb. ground turkey * 1 - 15oz can of diced tomatoes * 1/2 can light red kidney beans * 1/2 can black beans * 2 cans of Tomato Sauce Ketchup * White onions to taste * Daves insanity sauce (or other hot sauce of your choice) Directions**1. Brown the ground turkey and drain off any fat 2. Add all ingredients and mix 3. Let chili simmer on medium-low heat for 1 hour (the longer you let it simmer the better the flavors will join)
Why Black and Kidney beans? (http://www.sixwise.com/newsletters/06/12/13/what-is-the-healthiest-of-all-beans.htm)
Black Beans: Also referred to as turtle beans, black beans are loaded with antioxidants and fiber, and are an excellent source of high-quality protein.
Kidney Beans: Along with lots of fiber and protein, kidney beans are an excellent source of the trace mineral, molybdenum. This mineral helps detoxify sulfites, a type of preservative added to many foods (and to which many people are sensitive), from the body.
Chili seasoning Mix 1 tbsp unbleached flour -- or: all-purpose * 1 1/2 tsp chili powder * 1 tsp seasoned salt * 1/2 tsp crushed dried red pepper * 1/2 tsp minced garlic * 1/2 tsp sugar * 1/2 tsp ground cumin Chipotle Cheese sauceIngredients: 2 tbsp vegetable oil * 1 cup chopped white onions * 1 tsp minced garlic * 2 tbsp all-purpose flour * 1/8 teaspoon cayenne, or to taste * 1 (14-ounce) can diced tomatoes, juices and all * 1 tablespoon minced canned chipotle chiles in adobo sauce * 1 cup low fat milk * 1 cup grated Colby cheese * 1 cup grated Cheddar cheese * 1 cup grated Pepper Jack cheese
Directions
In a large pot, heat the oil over medium heat. Add the onions and cook, stirring, until very soft, 6 minutes. Add the garlic and cook until aromatic, 30 seconds. Add the flour and stir for 2 minutes. Add the cayenne, tomatoes and chipotle and cook, stirring, for 1 minute. Slowly add the milk/cream mixture and stir until thick, 2 to 3 minutes. Add the cheeses in batches, stirring, until melted and well incorporated. Season with salt and serve warm. Do not allow the sauce to boil or the cheese will separate and become grainy.Remove from the heat and adjust the seasoning, if necessary.
Final Preperation:1. Boil Large Shells 2. Stuff desired amount of chili into each shell and place in casserole dish 3. Pour desired amount of chipotle cheese sauce over shells and bake at 350 degrees for approx 10 to 15 minutes**
Honey-Almond Chicken Wrap and Sweet Potato Fries
Chicken Wrap
Ingredients:
3 or 4 boneless skinless chicken tenderloins2 tbsp honey2 oz whole natural almonds (or pre finely chopped) Lettuce shreds1 tomatoSproutsCatalina free dressing (2 tablespoons)Two Flatout Healthy Grain Multi-Grain wrapsMakes two wraps. 1. Heat Foreman grill to High.
2. Add chicken, honey, and chopped almonds to gallon sized Ziploc bag and shake thoroughly.
3. Place the honey-almond chicken on the Foreman grill and cook thoroughly (about 4 to 6 minutes)
4. Prepare remainder of ingredients by chopping thin long slices of lettuce ( or use pre shredded lettuce)
5. Cut thin slices of tomato
6. Once chicken is cooked, chop into cubes.
7. Spread 1 tablespoon of catalina free dressing per wrap.
8. Place chicken (approx 1 to 2 tenderloins), lettuce, tomato, and sprouts to wrap and roll burrito style.
9. Cut in half and serve.
SWEET POTATO FRIESIngredients:
2 Large or 3 small Sweet potatoesCanola Oil (low in saturated fat and high in monounsaturated and polyunsaturated fat) http://www.fatfreekitchen.com/cholesterol/cookingoil.htmlFavorite seasoning (possibly taco seasoning, cayenne pepper, garlic powder, cajun seasoning, or sea rock salt)1. Preheat oven to 400F
2. Cut sweet potatos into fries about 1/4 to 1/2 inch thick
3. Place in Ziplock bag and drizzle with about 2 tablespoons of canola oil.
4. Add seasoning, close bag and shake until all fires have an even coat.
5. Place on baking sheet.
6. Bake for approx 20 mins @ 400 F, then turn fries over and cook for approx 15 to 20 mins at 425 F