healthy eating recipe

Grilling is the quintessential summer activity.Why not spice up your summer and welcome it with this lean protein-rich and antioxidant-loaded grilled chicken recipe from Martha Stewart?

Chili-Rubbed Chicken


Oil for grates
Coarse salt
12 bone-in, skin-on chicken thighs, trimmed of excess fat
1/3 cup chili powder

1. Heat a grill to medium-high; lightly oil grates.
2. Meanwhile, generously salt both sides of the chicken and then rub with chili powder; set aside.
3. Sear the chicken over the hotter part of the grill, for a minute or two on each side. Move the chicken to the cooler part of the grill, cover, and grill, turning occasionally until fully cooked through, 12 to 16 minutes.
4. Transfer to platter and serve hot, warm, or at room temperature.

Tip: Serve the grilled chicken with corn on the cob, salsa, and a side salad for a refreshing grilled meal. Grilled vegetables like asparagus, bell peppers, and mushrooms also make for an interesting side. End the meal with a selection of fresh fruit in minted champagne.

With this meal, who can say that healthy eating have to be bland and boring?

Eating breakfast is advocated by most health experts. But eating breakfast does not mean automatic brain boosting points. The quality of the food you eat is also a factor. If you are thinking about chowing on greasy bacon and buttered toasts, consider these options first before you upset your heart and melt your brain:

A yogurt parfait. Alternate layers of yogurt with berries, bananas, and whole grain cereal in a glass. Top the parfait with almonds. This breakfast is loaded with protein, antioxidants, vitamins, and fiber.

A fruit smoothie and whole wheat toast. If you can't have breakfast without bread, we suggest toasting a whole wheat or multigrain slice and serve it with a tablespoon of peanut butter. In a blender, puree yogurt, bananas, and berries with some ice cubes for a smoothie to go with your peanut butter toast.

A fun cereal bowl. Cereal can be a bit boring. Shake up your usual bowl with the addition of sun flower seeds, berries, peaches, bananas, and nuts into the mix. Add a bit of vanilla to your milk before pouring it in for a breakfast that's flavorful, fun, and rich in brain-boosting nutrients.

Bored of your weekly chicken dinner? Put the sizzle in your dinner with this easy, fiery, and healthy roast chicken dish from Ina Garten. The dish uses boneless chicken breasts, great sources of lean protein, and a variety of chilis and peppers loaded with antioxidants. It's also loaded with Vitamin C from oranges and limes.

Tequila Lime Chicken

1/2 cup gold tequila
1 cup lime juice
1/2 cup orange juice
1 tablespoon chili powder
1 tablespoon minced fresh jalapeno pepper
1 tablespoon minced fresh garlic
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
3 whole boneless chicken breasts, skin on

Make the marinade: Combine the tequila, lime juice, orange juice, chili powder, jalapeno pepper, garlic, salt, and pepper in a large bowl. Add the chicken breasts. Refrigerate overnight.

Grill: Heat a grill and brush the rack with oil to prevent chicken from sticking. Remove the chicken breasts from the marinade, sprinkle well with salt and pepper, and grill them skin-side down until nicely browned. Turn the chicken and cook for 10 minutes. Remove and cover tightly to rest for five minutes. Serve hot.

Chicken and vegetables are healthy dishes often ruined by the addition of cream sauces and heavy butter. Ellie Krieger of the Food Network makeovers this favorite combination into a healthier and flavorful meal that is loaded with lean protein, vitamins, and minerals.

Tuscan Roasted Chicken and Vegetables

6 Roma tomatoes, quartered and seeded
3 medium zucchini, cubed
1 bulb fennel, prepped and wedged
3 tablespoons oil, divided
3/4 teaspoons salt, divided
4 cloves garlic, finely minced
1 teaspoon lemon zest
1 tablespoon lemon juice
4 bone-in, skinless chicken breast halves
Freshly ground black pepper
1 tablespoon fresh chopped rosemary leaves or 1 teaspoon dried

1. Preheat the oven to 375 degrees F.
2. Put the vegetables into a large baking pan. Toss them with 2 tablespoons oil and 1/4 teaspoon of salt. Arrange the chicken pieces in the pan with the vegetables.
3. Combine 1 tablespoon of oil, 1/2 teaspoon of salt, garlic, pepper, lemon zest, and lemon juice. Rub the mixture into the chicken in the pan.
4. Roast in the oven for 30 minutes, then give the vegetables a stir and add the rosemary. Cook until the chicken is done and vegetables are tender and golden.

The Flat Belly Diet Cookbook is fast becoming a best-seller. Full of recipes that really work - satisfying and flavorful meals that are low in calories - this cookbook also made over several favorites into healthier versions. To curb cupcake cravings, turn to this citrus cupcake recipe based on the Flat Belly Diet.

Cupcake
1 2/3 cups unbleached all-purpose flour
1 cup sugar
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
3/4 cup safflower oil
2 eggs
1/3 cup fat-free milk
1/4 cup lemon juice
1 tsp grated lemon zest
1 tsp lemon extract
1/2 tsp vanilla extract

Frosting
1 1/2 cups confectioners sugar
2 Tbsp orange juice
1 tsp grated orange zest

For cupcake: Preheat oven to 350°F. Line a 12-cup muffin pan with paper liners. Combine dry ingredients in a bowl. Combine the wet ingredients in a separate bowl. Add to the flour mixture and stir until smooth. Divide batter evenly between muffin cups until lightly golden and springy. Let cool on wire rack.

For frosting: Stir ingredients together until smooth. Glaze cooled cupcakes by spooning on the frosting.

Ceasar salad is a staple in takeout and even in fancy restaurant menus. But most often than not, what should have been a healthy salad is made unhealthy with heaps of bacon and high-fat dressing. Make your Ceasar salad healthier with this Martha Stewart recipe:

Healthier Ceasar Salad
2 cups chopped romaine
2 sardines
1 hard-boiled egg
1 tablespoon grated parmesan
1/2 cup croutons
1 tablespoon olive oil
1/2 tablespoon lemon juice

1. Wash romaine leaves in cold water. Drain thoroughly.
2. Debone sardines and ground with a fork into a paste.
3. Whisk together olive oil and lemon juice until emulsified. Stir in sardine paste.
4. Slice hard boiled egg.
5. Toss egg, lettuce, and croutons with the dressing.

Tip 1: If you want bacon in your Ceasar salad, toss a few rashers of turkey bacon onto a baking sheet and bake until crisp. Drain bacon of excess fat and put them inside a brown paper bag. Roll a rolling pin over the paper bag to crumble the bacon. Top your salad with bacon after tossing.

Tip 2: If you like garlic, slice the top off a garlic clove and rub it on the inside of your salad bowl.