10 Delicious & Healthy Recipes for a Balanced Diet

‘You are what you eat’ – you must have heard this proverb a number of times. Healthy eating is absolutely necessary to keep ourselves healthy. It not only satisfies our hunger, but also helps us maintain our health by keeping diseases at bay.

10 Healthy Eating Recipes:

We have compiled a list of 10 healthy eating recipes in this article from different parts of the world. Take a look:

1. Spiced Corn And Rice Pilaf (Indian):

Ingredients:

• Brown basmati (long-grain) rice
• Corn kernels
• Extra-virgin olive oil
• Onion
• Cumin seeds
• Hulled pumpkin seeds
• Cinnamon stick
• Cardamom
• Chicken / vegetable broth (sodium reduced) and salt

Preparation:

• Cook chopped onions over medium to high heat until they get lightly browned.
• Put cumin seeds, cardamom and cinnamon stick and sauté.
• Add brown basmati rice, salt and chicken / vegetable broth to the spice mixture.
• Keep stirring.
• Once it starts to boil, lower the heat and simmer by covering with a lid.
• Dry-roast the hulled pumpkin seeds. Add them to the rice along with the corn kernels, once the grains become tender.
• Let the liquid absorb completely and discard the cinnamon sticks.

Nutrition Profile:

• Calorie 129
  
• Carbohydrate 22 grams
  
• Protein 4 grams
  
• Fat 3 grams
  
• Cholesterol 2 milligrams
  
• Fiber 2 grams
  
• Sodium 126 milligrams
  
• Potassium 80 milligrams
  
• Added sugar 0

2. Chicken Piccata With Pasta And Mushrooms (Italian):

Ingredients:

• Chicken cutlets
• Angel hair pasta (whole-wheat)
• Mushrooms, flour
• Extra virgin olive oil
• Butter
• Garlic
• Pepper
• White wine
• Caper
• Lemon juice
• Chicken broth (reduced-sodium)
• Parsley leaves
• Salt

Preparation:

• Prepare the whole-wheat angel hair pasta as per the instructions provided.
• Make a smooth mixture by whisking the flour in the chicken broth.
• Season the chicken cutlets with salt, pepper and rest of the flour. Cook them in extra-virgin olive oil to make it light brown.
• Sauté the mushrooms in the oil and add white wine and garlic.
• When they turn golden and become tender enough, pour the broth-flour mixture and lemon juice.
• Sprinkle a little salt.
• Stir to make the sauce thicker.
• Add butter, caper and parsley leaves to it and cook for a few more minutes.
• Finally, top the cooked pasta with the seasoned chicken cutlets and the mushroom sauce.

Nutrition Profile:

• Calorie 397
  
• Carbohydrate 45 grams
  
• Protein 28 grams
  
• Fat 9 grams
  
• Cholesterol 54 milligrams
  
• Fiber 5 grams
  
• Sodium 544 milligrams
  
• Potassium 609 milligrams
  
• Added sugar 0

3. Easy Fiesta Beans (Mexican):

Ingredients:

• Pinto beans (no-salt-added)
• Refried beans (spicy and non-fat)
• Cheddar cheese
• Scallions
• Prepared salsa

Preparation:

• Prepare a mixture by blending the salsa and sharp cheddar cheese with pinto beans and refried beans.
• Cook it for 5 to 7 minutes over medium to high heat so that the cheese gets melted completely.
• Spread this mixture evenly into a baking dish.
• Dust the rest of the grated cheese and finely chopped scallions over it.
• Put the dish in a preheated oven and cook until the cheese topping becomes light brown.

Nutrition Profile:

• Calorie 169
• Carbohydrate 21 grams
• Protein 10 grams
• Fat 4 grams
• Cholesterol 13 milligrams
• Fiber 7 grams
• Sodium 519 milligrams
• Potassium 64 milligrams

4. Sichuan-Style Chicken With Peanuts (Chinese):

Ingredients:

For Chicken:

• Chicken breasts / thighs (boneless, skinless and cubed)
• Canola oil
• Ginger
• Garlic
• Peanuts (dry-roasted)
• Sugar snap peas
• Cornstarch
• Scallion
• Soy sauce (reduced sodium)
• Dry sherry / Shaoxingrice wine

For Sichuan Sauxtce:

• Chicken broth (sodium reduced)
• Balsamic / Chinkiang rice vinegar
• Soy sauce (sodium-reduced)
• Sesame oil
• Red pepper
• Cornstarch
• Tomato paste
• Sugar

Preparation:

• Prepare the sichuan sauce by whisking all the ingredients in a bowl.
• In another bowl, marinade the chicken breasts / thighs with Shaoxing rice wine / dry sherry, soy sauce, garlic and cornstarch.
• Stir-fry the ginger in canola oil and sauté the chicken mixture in it until the pieces turn light brown.
• Put snap peas in it and cook for 1-2 minutes.
• Pour the freshly prepared sichuan sauce into it.
• Let it get thick and glossy, while the chicken pieces get well-cooked.
• Sprinkle chopped scallions and peanuts over it.

Nutrition Profile:

• Calorie 273
• Carbohydrate 11 grams
• Protein 28 grams
• Fat 12 grams
• Cholesterol 66 milligrams
• Fiber 3 grams
• Sodium 177 milligrams
• Potassium 427 milligrams

5. Loaded Twice-Baked Potatoes (American):

Ingredients:

• Russet potatoes (medium-sized)
• Ninety percent lean ground beef
• Broccoli florets
• Cheddar cheese (fat reduced)
• Sour cream (fat reduced)
• Pepper
• Scallions
• Salt
• Water

Preparation:

• Prick the russet potatoes with a fork.
• Cook them in the microwave for 20 minutes, so that they become soft.
• Remove their top parts and scoop out the cores with a spoon.
• Bake these shells in a baking dish.
• Cook the beef over medium heat until it becomes light brown.
• Add broccoli florets as well as water to it and cook for a few more minutes by covering.
• Drain the water carefully.
• Mix sour cream, cheddar cheese, pepper, scallions, and salt with the potato cores well.
• Add the beef-broccoli mixture to it and combine properly.
• Now, fill the baked potato shells with this mixture and sprinkle the rest of the grated cheese over them.
• Bake for next 2-3 minutes, so that the cheese toppings get melted.

Nutrition Profile:

• Calorie 274
• Carbohydrate 24 grams
• Protein 22 grams Fat 10 grams
• Cholesterol 52 milligrams
• Fiber 2 grams
• Sodium 514 milligrams
• Potassium 740 milligrams

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