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how to make healthy food Recipes

how to make healthy food:

Recipe green bean healthy:

Decision criteria for green beans:

Kilo green beans
1 onion
5 tomato
2 tbsp butter
800 g beef broth
1 teaspoon Bharat problem
1 teaspoon salt

The observations of the specialist nutrition:

  • Featuring beans contain the large amount of dietary fiber, salts, and minerals.
  • Tell the nutritional value of the beans and increased the amount of fat in the dish when they are few.
  • Replace white rice, all rich in dietary fiber which protects from constipation and feeling of satiety.
  • Boil the red meat-free night, because of the night, containing a high level of saturated fats that cause narrowing of the arteries, Yes, because they carry many health benefits.
  • Let the onions wither in the frypan on low heat add a little salt and water. Covered fried glass lid to see easily the amount of remaining water, and stir the onions occasionally to join evenly. When the water evaporates and produces good onions, add green beans and water and cook on low heat to mature.
  • Add the beans mature onions with the meat than the other with pieces of tomatoes and add a tablespoon of oil per cup of cooked beans.

Nutritional values per portion:

Calories        254

Protein         20 g

fat total          7 G

carbohydrate     29 grams

Dietary fiber     4 grams

Cholesterol         11 mg

Sodium                24323 mg

how to make healthy food

Recipe for spaghetti healthy:

Measures to improve the pasta:

200 grams of spaghetti
100 grams minced meat
1 onion
350 grams tomatoes
1 tablespoon corn oil
1/2 teaspoon Bharat problem
1 teaspoon salt

how to make healthy food

The observations of the specialist nutrition

  • Containing pasta on calories, carbs, and fiber.
  • Choose shapes to choose discover ways to use and cook them.
  • Pasta food vehicle wheat, salt and water that provide the body with albumen and greasy, vitamins, and minerals such as phosphorus, calcium, iron, and considers pasta an ideal food for the patients except in the case of diabetes.
  • Replace the tomato paste ( tomatoes) with fresh tomato because they contain the greater nutritional value.
  • Avoid frying onions, but wilted in a saute over low heat, add a little salt and water, to reduce the amount of fat and calories.
  • My guest, a teaspoon of oil per 150 grams of meat.

Nutritional values per portion

Calories         447

Protein          20 g

Fat total        8 grams

A carbohydrate         75 grams

Dietary fiber              7 grams

Sodium            922 mg

Cholesterol       27 mg

how to make healthy food

Seafood Selections:

Ingredients:

1 cup basmati rice, rinsed.

3 teaspoons Madras-style curry powder.

2 1/2 tablespoons vegetable oil.

2 medium white onion.

4 cloves garlic.

1 3-inch piece ginger, peeled.

1 16.5-ounce can diced tomatoes.

1/3 cup chopped fresh cilantro.

1/2 cup whole or low-fat plain yogurt.

Directions:

Combine the rice, cups water, 1 teaspoon curry powder,  teaspoon salt and tablespoon oil in a saucepan. Cover and cook, undisturbed, over medium-low heat, about 15 minutes; keep warm.

Meanwhile, chop the onion in a food processor, drain the excess liquid and set the onion aside. Mince the garlic and ginger in the processor and set aside, then puree the tomatoes with 1 cup water.

Heat the remaining 3 tablespoons oil in a Dutch oven or deep skillet over medium-high heat. Add the onion and cook until golden, about 12 minutes. Add the garlic-ginger mixture, chiles, 1 teaspoon salt, and the remaining 1 teaspoon curry powder and stir-fry until lightly browned about 3 minutes.