I’m doing a project on healthy meal-making. I’ve already got the appetizers ( Caesar salad, garden soup and bruschetta bread) and now I need four parts for the main course (eg. chicken strips, corn, carrots etc).
I was thinking of an Italian meal, so any healthy ideas would be very appreciated!!
Thanks!
Yeah, sorry, I mean four parts to the main course!
four courses, or four parts to the main course? coz both are completely different….
if you mean four parts to the main course…
try grilled chicken breasts with italian seasoning and mushroom sauce…..serve it with wild rice and stir fried veggies…all healthy and quick….
you could also try seared salmon with italian dressing, serve it with hot cilantro sauce and buttered noodles…
or scallops with a side of greens….
four courses on the other hand would mean any of the 4 courses out of 7 in a meal….
SAUSAGE & PEPPERS
2 pkg. Italian sausages (I use 1 mild & 1 hot – you can also buy reduced-fat)
3-4 bell peppers (red, green, yellow, orange – mix them)
1 large onion
2 crushed garlic cloves
15 oz. can diced tomatoes (with roasted garlic is good)
cooked mostaciolli, ziti or penne pasta
Cut sausages into 1" pieces and brown in a Dutch oven in some olive oil. Meanwhile, cut up the bell peppers and slice the onion. Then put the peppers, onion & garlic into the pot with the sausages and medium-simmer about 1/2 hour. Add the can of tomatoes (and juice) and simmer another 45 min (can simmer up to 2 hours longer, if necessary). Toss with cooked pasta and serve. Can sprinkle with Parmesan cheese, if you want….
References :
four courses, or four parts to the main course? coz both are completely different….
if you mean four parts to the main course…
try grilled chicken breasts with italian seasoning and mushroom sauce…..serve it with wild rice and stir fried veggies…all healthy and quick….
you could also try seared salmon with italian dressing, serve it with hot cilantro sauce and buttered noodles…
or scallops with a side of greens….
four courses on the other hand would mean any of the 4 courses out of 7 in a meal….
References :
Mushroom Bolognese Sauce
Saute 1 cup chopped onion, 3 cloves minced garlic and 1 lb of a variety of fresh sliced mushrooms in a tbsp extra virgin olive oil. Add 1 28-oz can diced tomatoes in juice, 2 tsp dried basil, 1 tsp dried thyme (though I prefer 2 tsp fresh) salt and pepper and simmer 20 minutes. Use to top grilled fish, pork or chicken, grilled polenta slices or regular cooked polenta (mix in parmesan cheese!), or pasta.
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chicken covered in breadrumbs and parazan, potatoes and carrots
(its soo yummy)
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You’ve already got 2 parts going on there, salad first, soup second. All you need is a pasta dish and a dessert. (Tiramisu would be nice).
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Why don’t you give these recipes a look. I made them for a dinner I had two weeks ago and everyone went nuts it was so good! All the recipes can be found on food network.com
PENNE WITH TOMATOE SAUCE!
(cook penne based on instructions on the box…pretty straightforward!)
2-3Cans of Organic Tomatoes Sauce
1 Can of minced tomatoes
1/4 cup olive oil
1/2 teaspoon kosher salt
1 teaspoon pepper
1 cup finely diced onion
2 teaspoons minced garlic
1 tablespoon finely chopped oregano leaves
1 tablespoon finely chopped thyme leaves
1 cup white wine
Put all ingredients expect for wine into a saucepan and slowly bring to a simmer over medium low heat. Once it has cooked through and reduced a little, Add white wine, bring to a boil, reduce heat to low and cook for 5 minutes. THEN add it to the pasta you already cooked, serve and VOILA!
Stuffed Foccacia with Roasted Eggplant and Oregano!
2 eggplants
salt
Extra-virgin olive oil, for brushing
1 teaspoon fresh thyme leaves, finely chopped
Freshly ground black pepper
I foccacia loaf (uncooked!)
3/4 cup tomato sauce
1 small bunch fresh oregano leaves
1/2 pound mozzarella, sliced
3 tablespoons freshly grated Parmesan
Preheat oven to 475 degrees F.
Slice eggplant into 1/2-inch slices. Salt the eggplant and let it sit for 15 to 20 minutes; rinse the slices and pat dry. Brush them with olive oil, sprinkle with thyme, and season with pepper. Place the slices on a baking sheet and roast, not turning, until brown and tender, about 30 minutes. Let cool.
Cut Foccacia Bread into two pieces. Brush with olive oil and lay half the eggplant in the middle of each. Top each with half the tomato sauce, some fresh oregano, half the mozzarella, and 1 tablespoon Parmesan.
Position your oven racks to the upper most and lowest positions. Place 2 large baking sheets on the racks and preheat the oven to 375 degrees F. Carefully remove the sheets. Transfer the foccacia to the baking sheets and brush each with some olive oil. Bake the bread is light brown on the bottom, about 20 minutes. When slightly cool, slice like a pie into 8 wedges.
ITALIAN CHOPPED SALAD!
4 teaspoons red wine vinegar
1/4 teaspoon salt, plus more for seasoning
1/8 teaspoon freshly ground black pepper, plus more for seasoning
3 tablespoons extra-virgin olive oil
2 cups finely chopped romaine lettuce (from 1/2 head)
2 cups finely chopped radicchio (from 1/2 large head)
1/2 cup drained canned white beans, rinsed and patted dry
8 oil-packed sun-dried tomato halves, drained and chopped
Whisk the vinegar, 1/4 teaspoon of salt, and 1/8 teaspoon of pepper in a large bowl to blend. Gradually whisk in the oil to blend. Add the lettuce, radicchio, beans, and sun-dried tomatoes. Toss to coat. Season the salad, to taste, with more salt and pepper, and serve.
STUFFED MUSHROOMS!
1/2 cup Italian-style dried bread crumbs
1/2 cup grated Pecorino Romano
2 garlic cloves, peeled and minced
2 tablespoons chopped fresh Italian parsley leaves
1 tablespoon chopped fresh mint leaves
Salt and freshly ground black pepper
1/3 cup extra-virgin olive oil
28 large (2 1/2-inch-diameter) white mushrooms, stemmed
Preheat the oven to 400 degrees F.
Stir the bread crumbs, Pecorino Romano, garlic, parsley, mint, salt and pepper, to taste, and 2 tablespoons olive oil in a medium bowl to blend.
Drizzle a heavy large baking sheet with about 1 tablespoon olive oil, to coat. Spoon the filling into the mushroom cavities and arrange on the baking sheet, cavity side up. Drizzle remaining oil over the filling in each mushroom. Bake until the mushrooms are tender and the filling is heated through and golden on top, about 25 minutes. Serve.
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http://www.foodnetwork.com
take some lean chicken breats and marinate them in the following ingerdients(note*, the combo of herbs may sound strange but ends up being really yummy): olive oil, lemon juice, meat tenderizer, salt, thyme, rosemary, oregano, and parsley. After marinating, pan fry for about 20 minutes, cooking evenly on each side. note* the chicken is marinated in oil so there is no need to oil the frying pan
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