Almond French Beans

Almond is considered one of the free food with low calories and health benefits such as reducing the risk of heart attack and lowering "bad" cholesterol. 

This recipe makes 6 servings.

CALORIES: 78 calories for 3/4 cups

INGREDIENTS:

500 grams of french beans or one packet.

Half red pepper, sliced thinly

1 cup sliced fresh mushrooms (you make use canned button mushroom)
1 small onion, chopped
1 tablespoon olive oil
1/4 cup sliced almonds, toasted.
1 teaspoon of soy sauce

INSTRUCTIONS:

1. Placed almonds in the toaster and toast for about 3-4 minutes until crunchy. Slice the almond after well toasted. 
2. In a large nonstick skillet, heat oil and saute the onion until slightly translucent and able to smell it. Add red pepper and mushrooms and saute for 3 minutes. Add french beans and saute until red pepper, mushrooms and french bean are cooked and slightly tender. 
3. Add soy sauce and pepper to taste and mix the toasted almonds in.  

NOTE:

• You may boil the french beans and let it simmer for 4-7 minutes instead.
• Be careful not to saute the french beans for too long as it gets overcook easily. 
• Recipe adapted from Vikki Peck under "The Comfort Food Diet" but I made slight changes.  

Chicken Caesar Pasta Toss

Looking for a recipe for two? Try this no-hassle and fuss free recipe that is healthy and tasty! 

This recipe makes 2 servings.

CALORIES: 1 cup equals 350 calories approx. 

INGREDIENTS: 

   5 cups of water

   3/4 cup of uncooked spiral pasta (or pasta of your own choice)

   1/2 cup fresh asparagus (cut to 1 inch pieces)

   1/2 boneless skinless chicken breasts (cut into 1 inch pieces)

   1 large tomatoes,chopped

   3 tablespoons of reduced-fat Caesar dressing

   2 tablespoons of grated Parmesan Cheese

   1 green onions, chopped (optional)

   1/2 teaspoons olive oil (optional) 

INSTRUCTIONS:

1. Bring water to boil, add a pinch of salt and add pasta. Cook for 6 minutes until al dente or longer if you prefer it to be softer. Drain pasta under cold running water. You may scoop out the pasta and reuse the boiled water for the asparagus. Cook asparagus for 5-6 minutes until tender.
2. Meanwhile, in a large nonstick skillet, saute chicken in oil for 3 minutes, until no longer pink. Then, add tomatoes and saute until tomatoes are slightly soft and bright looking. Remover from the heat.
3. Add chicken, tomatoes, asparagus and pasta in a large bowl. Toss it with Caesar dressing and sprinkle with grated Parmesan cheese and green onions (if desired). 

NOTE:
     Recipe adapted from Joy Bilbey from "The Comfort Food Diet" book under lunches.