Stephan's Broiled Salmon Pesto

* 2 pounds salmon fillets
* 2 lemons
* 1 1/2 cups pesto
* 1/2 cup white wine

1. Lightly oil a baking pan large enough to accommodate the fish. Place salmon in pan skin side down. Run finger over flesh to make sure all bones have been removed. Use pliers to pull out any that remain. Squeeze juice of one lemon and white wine over fish. Marinate 15 minutes.
2. Preheat broiler.
3. Coat the top side of the fish with thick layer of pesto. It should be between an 1/8th to a 1/4 of an inch thick, and cover the surface of the fish.
4. Place fish under the broiler about nine inches from heat source. Broil for 8 to 10 minutes per inch of thickness, or until fish flakes and flesh is opaque. Pesto should have formed a heavily browned crust. Remove from the oven, and set aside for a few minutes. Squeeze half of second lemon over fish. Slice remaining lemon half into thin slices. Place lemon slices on individual servings, or arrange on the whole flank if serving at the table.

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Free Healthy Recipe - SPRINGTIME CHICKEN

Baked chicken breasts with potatoes and peas

1/2 c. lowfat Ritz cracker crumbs
1 Tbsp. Finely chopped parsley
1/8 tsp. Pepper
1/4 tsp. Salt
1/4 tsp. onion powder

Spray 4 boneless, skinless chicken breasts and 8 small redskin potatoes with cooking spray and coat with crumbs mixture to the left.

Bake these in a flat casserole uncovered at 350 degrees for 30 min., turning over once at about 15 minutes.

SAUCE:
1 1/2 c. chicken broth
1 Tbsp. chopped chives
2 Tbsp. Cornstarch
1/4 tsp. Kitchen Bouquet
dash or two of hot pepper sauce

1 1/2 Tbsp. dried butter buds
10 oz. pkg. frozen peas
4 oz. can sliced mushrooms, drained
Salt and pepper to taste

Mix the above sauce ingredients and stir and simmer during the last 5 minutes that the chicken and potatoes are baking. Pour sauce over the top and serve.
A crusty loaf of multi grain bread and mixed baby greens and tomato salad will make your meal FOR 4 PEOPLE complete.

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Crock pot beans and cheese enchiladas - Free Healthy Recipe

Salad greens, tomato and red pepper slices
Watermelon

Crock Pot Beans
Makes a full crock pot - use plain with juice, mashed, or whole in chili or soups.
Dried pinto beans, about 3-4 cups
Salt pork

Sort and clean enough beans to fill 1/3 of your crock pot. Rinse 3-4 times with water, then fill with water to within 2 inches of the top. Add a 1" cube of salt pork. Cover and cook on low 10-12 hours or on high 6 to 7 hours until beans are tender. Beans are tasty just as they are. When done, add salt and any seasonings you like, such as cumin or garlic.

Easy Enchiladas (not as rich as the real thing, but healthy and fast)
Enchilada sauce, medium can
12 corn tortillas
1 onion, diced
1 lb grated mozarella cheese

Heat enchilada sauce in a saucepan until hot. Lightly grease a 9X13 pan. To assemble enchiladas: dip a tortilla in sauce, lay it in pan, sprinkle with cheese and onion, and roll up. Squeeze the enchiladas all together in one row. Top with remaining sauce, cheese and onion. Bake at 350 degrees until cheese melts, about 20 minutes.

Dinner: serve a bowl of beans, and a plate with the enchiladas, slices of red pepper and tomato on a bed of salad greens. Sprinkle chopped cilantro on the beans or enchiladas for flavor. Top with lowfat plain yogurt as a sour cream substitute. Good Free Healthy Recipe.

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Can diet alone explain the good health that Mediterranean people enjoy? Possibly. Certainly the Mediterranean diet provides fiber, vitamins, and minerals that are essential to a healthy diet. However, the relaxed Mediterranean lifestyle may also aid in their stellar good health. Meals are treated as a time to relax and escape the stresses of the day, people take a break (or a 'siesta') in the afternoon, and everyone lives in close proximity to a large number of family members. These lifestyle factors coupled with a balanced, sensible approach to dining undeniably contribute to the impressive health record of Mediterranean people.

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