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Salmon with Red Wine-Morel Sauce

From EatingWell:  

November/December 2010

Dried mushrooms give this rich red-wine sauce an almost meaty flavor. Look for them in the produce department of well-stocked supermarkets or specialty grocers. If you’re not a fan of salmon, try the recipe with halibut instead. Serve with barley tossed with parsley and steamed broccolini. To double: Prepare a double batch of sauce in the large skillet, increasing reduction time as needed. Cook 2 1/2 pounds of salmon in two batches, adding oil as necessary.

4 servings

Active Time: 45 minutes

Total Time: 45 minutes

  • 1 1/2-ounce package dried morel or porcini mushrooms
  • 1 cup boiling water
  • 2 teaspoons cornstarch
  • 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
  • 1/3 cup finely chopped shallots
  • 3/4 cup dry red wine
  • 1 cup seafood stock or bottled clam juice (see Note)
  • 1 teaspoon butter
  • 1-2 teaspoons lemon juice
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 1/4 pounds wild-caught salmon fillet, skinned (see Tip) and cut into 4 portions
  1. Combine mushrooms and boiling water in a small bowl. Soak until the mushrooms are softened, 12 to 15 minutes. Strain the soaking liquid through a paper towel-lined sieve into a bowl. Rinse the mushrooms; finely chop. Stir together 1 tablespoon of the soaking liquid and cornstarch in a small bowl.
  2. Heat 2 teaspoons oil in a large skillet over medium heat. Add shallots and cook, stirring, until softened, about 2 minutes. Add the mushrooms and cook for 1 minute more. Stir in wine and cook, stirring, until reduced to about 1/2 cup, 2 to 3 minutes. Add the remaining soaking liquid and seafood stock (or clam juice) to the pan. Bring to a simmer and cook until the sauce is reduced to 1 1/2 cups, 10 to 14 minutes.
  3. Stir the cornstarch mixture and stir it into the simmering sauce. Cook, stirring, until slightly thickened, 1 to 2 minutes. Remove from the heat and stir in butter, lemon juice and 1/4 teaspoon each salt and pepper.
  4. Meanwhile, season salmon with the remaining 1/4 teaspoon each salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just cooked through, 3 to 5 minutes per side. Serve with the mushroom sauce.
  • Make Ahead Tip: Prepare through Step 3, cover and refrigerate the sauce for up to 1 day. Reheat the sauce just before serving.
  • Note: Bottled clam juice can be high in sodium. We like Bar Harbor brand, which has 120 mg sodium per 2-ounce serving. Look for it near canned fish or in the seafood department.
  • Tip: For more information about wild-caught salmon, visit To skin a salmon fillet, place it skin-side down and, starting at the tail end, slip a long, sharp knife between flesh and skin, holding the skin down with your other hand. Gently push the blade along at a 30° angle, without cutting through fillet or skin.
NUTRITIONPer serving: 303 calories; 13 g fat (3 g sat, 7 g mono); 69 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 31 g protein; 1 g fiber; 458 mg sodium; 713 mg potassium.

Nutrition Bonus: Potassium (20% daily value), omega-3s.

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 4 lean meat, 1 fat

Jamaican Jerk Shrimp & Pineapple SaladFrom EatingWell:  July/August 1995 — Subscribe to EatingWell Magazine Today!

Sweet, sour and spicy notes produce a captivating blend of flavors here.
4 servings
Active Time: 45 minutes

Total Time: 1 3/4 hours (includes marinating time)

  • 1 cup unsweetened pineapple juice
  • 1 teaspoon freshly grated lime zest
  • 3 tablespoons lime juice
  • 1 tablespoon canola oil
  • 2 cloves garlic, very finely chopped
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground allspice
  • 2 tablespoons Jamaican jerk sauce, (see Note)
  • 20 large shrimp (about 1 pound), peeled and deveined
  • 3 cups cooked white rice
  • 1 16-ounce can black beans, rinsed
  • Salt & freshly ground pepper to taste
  • 2 cups fresh pineapple chunks, (about 1/2 pineapple)
  • 6 thick scallions, trimmed and cut into 2-inch lengths
  • 1 head Boston lettuce, washed, dried and torn
  • Lime slices for garnish
  1. Bring pineapple juice to a boil in a small saucepan over medium-high heat; cook until reduced to 1/3 cup, about 8 minutes. Remove from the heat and whisk in lime zest and juice, oil, garlic, thyme, oregano, cinnamon and allspice. Let cool to room temperature.
  2. Whisk together jerk sauce and 1/4 cup of the pineapple-juice marinade in a shallow dish just large enough to hold the shrimp. Add shrimp and turn to coat. Cover with plastic wrap and refrigerate for 30 minutes.
  3. Toss rice and black beans in a large bowl with the remaining marinade. Season with salt and pepper and set aside.
  4. Preheat grill. Remove the shrimp from the marinade. (Discard the marinade.) Thread 4 long or 8 short skewers with the shrimp, pineapple and scallions. Grill, turning once or twice, until the shrimp are cooked through, 6 to 10 minutes.
  5. Arrange a bed of lettuce on a large platter. Spoon the rice-and-bean salad on top. Slide the shrimp, pineapple and scallions from the skewers onto the rice; garnish with lime slices.
  • Note: Prepared jerk sauce is a hot and spicy sauce used to marinade meat before grilling or roasting. It can be found in the gourmet section or with barbecue sauces in most supermarkets.
NUTRITIONPer serving: 477 calories; 6 g fat (1 g sat, 2 g mono); 172 mg cholesterol; 73 g carbohydrates; 32 g protein;7 g fiber; 387 mg sodium; 645 mg potassium.

Nutrition Bonus: Vitamin C (79% daily value), Selenium (75% dv), Folate (49% dv), Vitamin A (48% dv), Iron (39% dv), Magnesium (22% dv), Potassium (18% dv), Calcium (16% dv), Zinc (15% dv).

4 Carbohydrate Serving

Exchanges: 3 starch, 1 fruit, 1 vegetable, 3 1/2 very lean meat, 1 fat

Jamaican Chicken, Rice & Bean SaladFrom EatingWell:  September/October 1994 --Subscribe to EatingWell Magazine Today!

Molasses adds rich flavor to the dressing of this chicken, rice and bean salad.
6 servings, 1 1/3 cups each
Active Time: 45 minutes

Total Time: 45 minutes

  • 1 cup long-grain white rice
  • 1/3 cup lime juice
  • 2 tablespoons plus 1 teaspoon canola oil, divided
  • 2 teaspoons unsulfured molasses
  • 2 cloves garlic, finely chopped
  • 1 jalapeño pepper, seeded and finely chopped
  • Salt & freshly ground pepper, to taste
  • 1 15-ounce can adzuki beans, or black beans, rinsed
  • 1/2 cup chopped scallions, (3 scallions)
  • 1 7-ounce jar roasted red peppers, rinsed and diced
  • 6 tablespoons chopped fresh cilantro, divided
  • 1 pound boneless skinless chicken breasts, trimmed
  • 1/4 cup Pickapeppa sauce
  • Lime wedges, for garnish

  1. Bring a medium pot of salted water to a boil. Add rice and cook over medium heat until rice is tender but still firm, 12 to 15 minutes. Drain in a sieve and rinse under cold water to separate grains. Drain well and set aside.
  2. Whisk together lime juice, 2 tablespoons oil, molasses, garlic and jalapeño in a large bowl. Season with salt and pepper. Add beans, scallions, red peppers, 4 tablespoons of the cilantro and the cooked rice. Set aside.
  3. Meanwhile, prepare the grill or preheat the broiler and broiler pan. Brush chicken with the remaining 1 teaspoon oil and grill or broil, basting with Pickapeppa sauce, until the meat is no longer pink in the center, about 4 minutes per side. Let cool slightly.
  4. Cut the chicken in half lengthwise and cut into thin slices against the grain. Add to the rice mixture. Taste and adjust seasonings with salt and pepper. Garnish with lime wedges and the remaining 2 tablespoons cilantro.
  • Make Ahead Tip: Cover and refrigerate up to 1 day.
NUTRITIONPer serving: 352 calories; 7 g fat (1 g sat, 4 g mono); 42 mg cholesterol; 46 g carbohydrates; 22 g protein; 4g fiber; 419 mg sodium; 338 mg potassium.

Nutrition Bonus: Vitamin C (17% daily value), Folate (33% dv), Iron (21% dv), Selenium (27% dv).

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 3 very lean meat, 1 fat

Fresh ginger and pungent curry add big flavor to this one-pot meal.

"i will make this one of my go to recipies. easy to make and delicious. the only change i made was less cayanne pepper. a keeper. kc yonkers "

6 servings, 1 1/3 cups each
Active Time: 40 minutes
Total Time: 1 hour 20 minutes

  • 1 cup basmati rice
  • 3 teaspoons canola oil
  • 6 skinless chicken thighs, trimmed
  • 2 cups finely chopped onions, (about 3 medium onions)
  • 5 cloves garlic, minced
  • 2 tablespoons minced fresh ginger
  • 2 tablespoons curry powder, preferably Madras
  • 1 tablespoon ground coriander
  • 1/2 teaspoon ground red pepper (cayenne), or to taste
  • 2 cups reduced-sodium chicken broth
  • 1 15-ounce can chickpeas, rinsed (1 1/2 cups)
  • 1 14-ounce can diced tomatoes, drained
  • 2 cups frozen peas, thawed
  • Salt & freshly ground pepper to taste
  • 2 tablespoons chopped fresh cilantro, (optional)
  • Lime wedges for garnish
  1. Preheat oven to 400°F. Soak rice in cold water for 20 minutes. Drain.
  2. Meanwhile, heat 1 teaspoon of the oil in a Dutch oven over medium-high heat. Add chicken and cook until browned on all sides, 6 to 8 minutes. Transfer the chicken to a plate.
  3. Reduce the heat to low, add the remaining 2 teaspoons oil and heat until hot. Add onions and cook, stirring, until light golden, 10 to 15 minutes. Stir in garlic, ginger, curry powder, coriander and ground red pepper; cook, stirring constantly, until fragrant, about 2 minutes.
  4. Increase the heat to medium-high; stir in broth, chickpeas, tomatoes and the soaked and drained rice; bring to a simmer. Nestle the browned chicken pieces in the rice. Cover and bake for 20 to 25 minutes, until the rice is tender and most of the liquid has been absorbed.
  5. Remove the chicken pieces and stir peas into the rice. Season with salt and pepper. Set the chicken back on the rice, and sprinkle with cilantro, if using. Serve with lime wedges.

Per serving: 258 calories; 7 g fat (2 g sat, 2 g mono); 38 mg cholesterol; 32 g carbohydrates; 17 g protein; 6g fiber; 273 mg sodium; 304 mg potassium.

Nutrition Bonus: Vitamin C (24% daily value), Vitamin A (!9% dv), Folate (16% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 2 lean meat


Southwestern Taco Salad

Yield: Makes 4 servings

Serve with: Black bean salad from the deli and salad toppings like sour cream, shredded lettuce, grated Monterey Jack cheese, and salsa. 
  • 1/2 cup olive oil
  • 1/4 cup fresh lime juice
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon minced canned chipotle chiles in adobo sauce
  • 3 cups roasted turkey, cut into 1/2-inch cubes
  • 1 large avocado, halved, seeded, cut into 1/2-inch cubes
  • 1 large red bell pepper, cut into 1/2-inch pieces
  • 1/2 cup diced sweet onion
  • 4 tostada crowns (bowls) or 8 taco shells


Whisk together olive oil, lime juice, cilantro, and chipotle chiles in large bowl. Season dressing to taste with salt and pepper. Add turkey, avocado, bell pepper, and onion to dressing. Toss to coat. Divide mixture among 4 tostada crowns or 8 taco shells and serve.

Read More

Do you love cheeseburgers but don't want the fast food calories???You are in for a great treat!!!!Another favorite food are healthy homemade cheeseburgers!
This is a fun recipe for children and parents to make together!Healthy Homemade Cheeseburgers 

 Makes 4 servings

Ready in 12 minutes

Patty savvy: 

·         3/4 lb extra-lean ground beef (or bison)
·         2 tbsp finely chopped onion

·         2 tbsp chili sauce

·         1 tsp Dijon mustard

·         4 slices (about 3/4 oz each) reduced-fat cheddar

·         4 whole-wheat hamburger buns

·         Lettuce and tomato slices

  • Mix first 4 ingredients. Form mixture into four 1-inch-thick patties. 
  • Broil 5 to 7 minutes on each side for medium to well-done burgers. 
  • Top each burger with a cheese slice right before removing from the oven. 
  • Transfer burgers onto buns, top with lettuce and tomato and serve.

Check out this You Tube video on how you can create a healthy Chef meal at home! J
Click the link below!J
I love meatloaf it is one of my favorite foods that is the easiest and quick meals a person can make. One of the healthy suggestions I would like to make is to substitute the beef for a more lean meat, for example, I prefer to use ground turkey. I love to make a Mexican style meatloaf because Mexican food is one of my many favorite foods to eat! Here is a favorite recipe from Prevention.Com! 

Enjoy! :-) 

Mexican Turkey Meatloaf

I like this recipe because although ground turkey tends to be very dry and flavorless, the salsa keeps it moist and tasty. I don't miss the more fattening beef version.


Serves:  Prep: 15min|Cook: 1hr 0min |Total: 1hr 15min 

·         1 1/2 cup chunky medium salsa

·         1 egg white

·         1 pound ground turkey breast

·         1 1/2 cups old-fashioned rolled oats

·         1/4 teaspoon ground black pepper

·         1/2 cup (2 ounces) shredded reduced-fat cheddar or soy cheese alternative

·         5 black olives, finely chopped

·         3 scallions, finely chopped



Preheat the oven to 350°F. Coat a loaf pan with cooking spray.


In a large bowl, combine 1 cup of the salsa and the egg. Add the turkey and mix in by hand. Add 1 cup of the oats, mixing in by hand. Add up to 1/2 cup more oats if needed to reach desired consistency. Place in the prepared loaf pan (it will be a little messy), allowing 1/2" of space along the side of the pan. Sprinkle with the pepper. Top with the remaining 1/2 cup salsa.


Bake for 50 minutes. Top with the cheese, olives, and scallions. Bake for 10 minutes longer, or until a thermometer inserted in the center registers 165°F and the turkey is no longer pink.


Nutritional Facts per serving


151.9 CAL



2.6 G



0.4 G



24 MG



395.3 MG



13.8 G



2 G



2.5 G



19.6 G



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    December 2010

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