Tuesday, March 17, 2009

Cook: Healthy Recipes

These are recipes I mentioned on last weeks Menu Plan Monday both are good and can be made with all items off the shelf especially if you had dried onions, celery, and carrots so great food storage recipes and healthy.

Salmon Souffle

2 tablespoons flour (I use whole wheat and it works fine)
2 tablespoons butter
1 cup milk
2 egg yolks, beaten
2 tablespoons chopped fresh parsley ( can used Dried)
1 tablespoon minced onion
dash nutmeg
1/2 teaspoon salt
dash pepper
1 can (16 ounces) salmon, flaked
2 egg whites, stiffly beaten
In a large saucepan, melt butter over low heat; stir in flour. Gradually stir in milk. Continue cooking, stirring constantly, until thick. Add a little of the hot mixture to the beaten egg yolks, then return the egg yolk mixture to the sauce, stirring quickly to blend. Add parsley, onion, nutmeg, salt, and pepper. Stir in the flaked salmon. Fold in egg whites then pour into a lightly buttered 1 1/2-quart casserole. Bake at 325° for 55 to 65 minutes, until golden and set. Salmon Souffle serves 6.

3 Bean Chicken Stew
2 1/4 canola oil
1 1/4 chicken cut into chunks (I use my canned chicken)
3/4 large yellow onion chopped
3/4c sliced celery
3/4c thinly slice carrots
2 1/4 c no salt added tomatoes (I use italian seasoned ones)
3/4 low sodium chicken broth (I use home made)
15 oz cans or 3/4 cup of each black beans, navy beans, and kidney beans rinse canned beans to remove sodium
1 bay leaf
2 1/4 tsp italian herbs
3/4 c parsley
3/4 c cilantro

brown chicken with oil if using fresh take out cooked chicken and then saute onions. add broth, tomatoes, celery, carrots, bay leaf, herbs, and chicken cover and simmer for 40 minutes.

add parsley, cilantro, salt and pepper simmer for 5 more minutes. Serve with cornbread or wheat rolls.

Linked to...
Tammy's Recipes Kitchen Tip Tuesdays
Tasty Tuesday at Forever....Wherever
Tempt My tummy Tuesday at Blessed with Grace


  1. Thanks for the recipes Erika! The Chicken Stew really got my attention! Have a great St. Patrick's Day!

  2. The 3 Bean Chicken Stew has caught my eye. I'm going to give it a try soon.

  3. Sounds like something we would love at our house. Thanks for sharing the recipe and linking up to Tempt My Tummy Tuesday.


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