Category Archives: Healthy Recipes

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Healthy Weight Loss Recipe’s-Oven Baked Halibut

CLICK HERE TO SEE MORE GREAT RECIPE'S FROM SUSAN IRBY THE BIKINI CHEF.

CLICK HERE TO SEE MORE GREAT RECIPE’S FROM SUSAN IRBY THE BIKINI CHEF.

Great healthy recipe whether your trying to lose weight or eat healthy.  If you love outdoor grilling, this halibut recipe is perfect for the grill, too! Not a fan of halibut? Use salmon, mahi mahi or tilapia. Fish is a heart healthy food packing in omega 3 fatty acids. Fish is great for weight loss, and glowing skin and hair.
Author: Susan Irby The Bikini Chef
Prep time: 15 mins
Cook time: 15 mins
Total time: 30 mins
Serves: 4
Ingredients
  • 2 lemons, sliced
  • 1 pound fresh halibut filet
  • 1 tablespoon olive oil
  • sea salt to taste
  • black pepper to taste
  • 1/2 cup chopped Italian flat-leaf parsley leaves
  • 2 tablespoons chopped fresh basil leaves
  • 2 tablespoons chopped fresh thyme leaves (stems removed)
Instructions
  1. Preheat oven to 375*.
  2. Place the lemon slices in a baking dish.
  3. Rub the fish on both sides with olive oil, lightly with sea salt and pepper; finish with parsley, basil, and thyme.
  4. Place halibut over the lemons and bake about 15 minutes or until the fish flakes and is just cooked through.
Notes

This recipe is also adaptable for poaching the fish. Place prepared,uncooked fish on parchment paper. Top with the lemon slices. Add a splash or two of white wine. Fold the parchment paper to seal on all sides. Place in oven and bake as directed. Fish will come out deliciously flakey and flavorful.

**NOTE: The fish in the photo is grilled and fresh peas have been added as a side dish.
***SPECIAL NOTE: This recipe is from “Boost Your Metabolism” cookbook by Susan Irby The Bikini Chef. Visit the Bikini Boutique and order your autographed copy!

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Healthy Weight Loss Recipes-Shrimp with Red Beans and Quinoa

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Recipe Type: Entree

Author: Susan Irby The Bikini Chef
Prep time: 20 mins
Cook time: 3 hours
Total time: 3 hours, 20 mins plus soak beans overnight
Serves: 4
This Mardi Gras classic takes a healthier twist with protein-rich quinoa. Delicious any time of year, here shrimp is used. Perfect for the family or single guy or gal on the go, make ahead and freeze for later use. If you don’t eat shrimp, substitute chopped cooked chicken breasts, sliced lean turkey sausage, or a little not-so-lean andouille sausage.
Ingredients
  • 1 pound dry kidney beans
  • 3 tablespoons olive oil
  • 1 large white or yellow onion, chopped
  • 1 medium green bell pepper, seeded and sliced into thin strips
  • 2 cloves garlic, minced
  • 2 celery stalks, roughly chopped
  • 3 cups water
  • 3 cups vegetable broth
  • 2 crushed bay leaves
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon dried thyme
  • 1/4 teaspoon dried sage
  • 1 tablespoon dried parsley
  • 1 teaspoon cajun seasoning
  • 4 cups cups water
  • 2 cups uncooked, rinsed quinoa or long grain white rice
  • 2 pounds large shrimp, peeled and deviened
  • 1 tablespoon extra virgin olive oil
  • fine zest of 1 lemon
  • 1 tablespoon chopped fresh thyme leaves
  • Finely grated fresh parmesan cheese, about 4 tablespoons

Directions

Rinse beans, and then soak in a large pot of water overnight. In a skillet, heat 2 tablespoons of olive oil over medium heat. Cook onion, bell pepper, garlic, and celery in olive oil for 3 to 4 minutes. Rinse beans, and transfer to a large pot with 3 cups water and 3 cups vegetable broth. Stir onion and bell pepper mixture into beans. Season with bay leaves, cayenne pepper, thyme, sage, parsley, and Cajun seasoning. Bring to a boil, and then reduce heat to medium-low. Simmer for 2 1/2 to 3 hours, adding a little water or vegetable broth if needed.

Meanwhile, prepare the quinoa (or rice). In a saucepan, bring water and quinoa to a boil. Reduce heat, cover, and simmer for 15 minutes. *If using rice, add 5 minutes of cooking time.

Toss shrimp with remaining 1 tablespoon of olive oil. Heat grill pan or skillet over medium heat. Add shrimp and cook until just pink, about 3 minutes. Serve shrimp whole or chop into large pieces. Set aside.

To serve, place quinoa on serving plate and top with red beans and shrimp. Finish with a pinch of fresh thyme leaves, lemon zest, and freshly grated parmesan cheese (about 1/2 tablespoon). Serve warm.

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Healthy Weight Loss Recipes-Chopped Chicken Salad

Whether you are on a weight loss plan or just trying to eat healthier this recipe will suit your needs. You can find more recipes like this by clicking here .

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Recipe Type: Salad
Author: Susan Irby The Bikini Chef
Prep time: 10 mins
Cook time: 8 hours
Total time: 8 hours 10 mins
Serves: 6 to 8
Slow cooking the chicken makes it super tender and flavorful. This delicious chicken salad is a meal all in one complete with protein, fiber, and packed full of flavor. Use this recipe for leftover bbq chicken, too, and save yourself loads of time!
Ingredients
  • 2 pounds boneless, skinless chicken breasts
  • 1 1/2 cups bbq sauce of your choice
  • 6 cups mixed geens
  • 1 1/2 cups black beans, rinsed
  • 1 cup grape tomatoes, halved
  • 3/4 cup fresh cilantro, chopped
  • 1-1/2 cups low-fat shredded cheddar cheese
  • 1 cup fresh or frozen kernel corn
  • 1 cup chopped red onion
  • 2 avocados, thickly sliced crosswise
  • pinch of sea salt per serving
  • pinch of black pepper per serving
  • 2 limes, quartered
Instructions
  1. Place chicken in a crock pot with your choice of BBQ Sauce.
  2. Turn on low for 8 hours.
  3. Place cooked chicken in a medium or large mixing bowl and shred with a fork.
  4. In a separate large mixing bowl, toss together mixed greens, black beans, tomatoes, cilantro, cheese, corn, and onion.
  5. Place 1 1/2 cups mixed green mixture on serving plate and top with 3/4 cup chicken.
  6. Top with avocado slices and finish with a pinch of sea salt, black pepper, and squeeze of fresh lime.

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Healthy Weight Loss Recipes-Buffalo Wing Hummus

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Get your hot wing fix this season without the high fat and calories. This simple hummus has great “wing” flavor along with protein and fat-burning properties from spicy hot sauce, paprika and lemon juice.  Great for any healthy weight loss plan.

Buffalo Wing Hummus
Makes about 2 cups of hummus

3 cups canned chickpeas, drained and rinsed, 1/2 cup liquid reserved
2 cloves garlic, chopped
1/4 cup tahini
1/4 cup fresh lemon juice
1 1/2 teaspoons paprika
2 tablespoons bbq sauce
2 tablespoons hot sauce
1 tablespoon distilled white vinegar
1 pinch sea salt or to taste

Place all ingredients into food processor and puree until smooth. Serve with fresh celery stalks, apple slices, and jicama.

This recipe was provided by Susan Irby “The Bikini Chef”.  See more of her recipes at http://thebikinichef.com.

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Healthy Weight Loss Recipes-Chicken Oscar

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Another great recipe if you want a great meal to add to your weight loss plan.  This weight loss recipe will leave you wanting more. Enjoying chicken, steak or anything “Oscar” doesn’t have to blow your bikini figure. Celebrate the Oscars Red-Carpet-Ready style with Susan Irby The Bikini Chef and the hosts of Bikini Lifestyles “Wine Dine and Workout”. This recipe is #SOBikini by substituting non-fat plain yogurt for high fat, high calorie egg yolks.
Serves 4

1 bunch of asparagus spears, trimmed to 5 to 6 inches long
4 boneless, skinless chicken breasts (about 5 ounces each)
1 cup nonfat milk
1 egg, beaten
1 cup panko bread crumbs
1 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
2 cups nonfat plain yogurt
fine zest of 1/2 lemon
juice of one lemon
1/4 cup dry white wine such as pinot grigio
1 1/2 teaspoons dry mustard
3 tablespoons chopped fresh tarragon leaves
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1/2 pound lump crab meat, drained

Prepare an ice bath by placing ice and water in a large mixing bowl.  Set aside.  Bring a large stockpot of water to a boil over high heat.  Add a pinch or two of salt.  Add asparagus and boil for about 30 seconds.  Remove quickly and transfer to ice bath.  Let rest in ice bath for about 2 mintes.  Drain, pat dry slightly, and set aside.

Place one chicken breast on flat surface, cover with plastic wrap and use a meat pounder to pound to 1/4 to 1/2 inch thickness.  Do this for each chicken breast.  Place nonfat milk and egg in a large mixing bowl.  Place panko bread crumbs and 1/2 teaspoon cayenne pepper in a separate large mixing bowl.  Dredge pounded chicken in milk mixture, then into panko mixture, coating both sides.  Transfer to a baking sheet to rest.  Heat olive oil in large heavy skillet over medium high heat.  Add chicken breasts but do not overcrowd the pan.  Cook about 3 minutes on one side.  Turn and cook until chicken is cooked through.  Transfer to a plate to rest while you make your sauce.

Heat a large skillet or saucepan over medium high heat.  Whisk in yogurt, lemon zest, lemon juice, white wine, mustard, and remaining 1/2 teaspoon cayenne pepper.  Whisk until well combined and heated through.  Add tarragon leaves, salt, and pepper and stir to combine.

To serve, place one cooked chicken breast on serving plate and top with 3 to 4 asparagus stalks.  Ladle about 2 tablespoons of yogurt mixture over the top.  Top with 1 to 2 tablespoons of lump crab meat.  Enjoy.

 

THIS RECIPE WAS PROVIDED BY SUSAN IRBY “THE BIKINI CHEF”.

CLICK HERE TO VISIT HER SITE

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Weight Loss Recipes-Stuffed Peppers

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This is a great meal for your weight loss plan or part of your regular meal plan. A little bit of spice boosts your metabolism and high fiber peppers help flush out toxins. Keep proteins lean and low fat for maximum #SOBikini deliciousness. Great as a side dish or entree!

Stuffed Peppers

Author: Susan Irby The Bikini Chef
Prep time: 20 mins
Cook time: 35 mins
Total time: 55 mins
Serves: 4-6
Instructions
  1. Preheat oven to 350*. Line baking sheet with parchment paper. Set aside.
  2. Slice peppers in half, remove stem and seeds.
  3. In a large mixing bowl, mix together turkey, hot sauce, garlic, sea salt, black pepper, lemon juice, bread crumbs, cilantro, and goat cheese.
  4. Fill peppers with turkey mixture and place on prepared baking sheet.
  5. Drizzle each half with 1/2 tablespoon olive oil.
  6. Bake for about 35 minutes or until peppers are tender and mixture has cooked through.
Recipe provided by the Bikini Chef Susan Irby

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Healthy Weight Loss Recipes-Chicken Taco with Avocado Salsa

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This is a great recipe to add to your regular daily diet.  It is a healthy recipe that can be added to any healthy weight loss plan that you may be on.  For healthy weight loss plans visit my weight loss section.

Ingredients
3 tablespoons fresh lime juice
1 1/2 tablespoons extra-virgin olive oil
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
3/4 cup seeded and diced tomato
1/4 cup diced white onion
1 tablespoon chopped fresh cilantro leaves
1 avocado, peeled and diced
4  corn tortillas
2 cups shredded green leaf lettuce
1 (15-ounce) can no-salt-added black beans, rinsed and drained
2 cups shredded boneless rotisserie chicken breast
1/4 cup crumbled queso fresco

Preparation
1. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Add tomato, onion, cilantro, and avocado; toss gently to coat.
2. Heat tortillas in an iron skillet over medium high heat.
3. Place 1 tortilla on each of 4 plates. Layer each tortilla with 1/2 cup lettuce, about 1/2 cup beans, 1/2 cup chicken, 1/4 cup avocado salsa, and 1 tablespoon cheese. Enjoy!

A bikini friendly dinner the whole family can enjoy! Fresh lime juice, antioxidant loving tomatoes, protein rich chicken all combine for delicious flavors the whole family will love. As a bonus for mom, it’s easy to prepare and can be made ahead and assembly ready for a quick mid-week meal!

RECIPE PROVIDED BY SUSAN IRBY THE BIKINI CHEF

CLICK HERE TO VISIT HER SITE

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Healthy Weight Loss Recipe-Egg Whites with Mushrooms

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Egg whites have no carbs and no fat but still have protein! Protein is essential to good health and weight loss and best of all, egg whites are as versatile to cook with as whole eggs. Save the yolks for other recipes where yolks are needed. Enjoy this quick, easy, and delicious healthy recipe for breakfast or lunch! Great as a healthy weight loss recipe.

Egg Whites with Mushrooms
Serves 2

6 egg whites
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1 tablespoon coconut oil
1/4 cup chopped green onion, green and white parts
1/4 cup chopped cremini mushrooms
1/4 cup chopped red bell pepper

In a small mixing bowl, whisk together egg whites, salt, and pepper. Set aside.

Heat 1/2 tablespoon in a non-stick skillet over medium heat. Add onion, mushrooms, and red bell pepper. Saute until just tender, about 2 minutes. Remove from skillet and set aside.

Return skillet to heat and add remaining coconut oil. Pour in egg whites and use a wooden spoon or non-metal spatula to scramble egg whites.

To serve, place divide egg whites between 2 serving plates and top with equal amounts of mushroom mixture.
by Susan Irby The Bikini Chef, host : Bikini Lifestyles on AM 790 KABC radio

Nutrition:
Calories: 121.9
Fat: 6.9g
Carbohydrates: 2.7g
Protein: 12.7g
Fiber: 0.9g
Sodium: 749.3mg

*#SOBikini Tip: If desired, cook egg whites in an omelet-style and place cooked mushroom mixture on one-half of the omelet and fold over. For added protein and flavor, add 1 tablespoon chopped fresh cilantro leaves and 2 tablespoons of crumbled feta cheese.

This recipe was provided by Susan Irby the Bikini Chef.  To see more of her recipe’s click here.

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Healthy Weight Loss Recipe-Shrimp, Tofu and Broccoli Stir-fry

Shrimp, Tofu and Broccoli Stir-fry

This healthy weight loss recipe is high protein with a combination of tofu and shrimp that serves 2.

Ingredients for dish:

12 ounces raw shrimp, fresh or frozen, peeled and deveined

4 cups fresh broccoli florets

1 garlic clove, minced

1/4 inch thick-sliced fresh ginger, peeled and finely minced

1 scallion, minced

4 ounces firm tofu, cubed into 1/2-inch dices

nonstick pan spray

1 tablespoon olive oil

Ingredients for sauce:

2 tablespoons low-sodium soy sauce

3 tablespoons rice wine or chicken broth

2 teaspoons rice vinegar

1/2 teaspoon sugar

1 tablespoon prepared ketchup

1/8 teaspoon ground white pepper

3 teaspoons cornstarch

Directions:

If shrimp is frozen, defrost according to package directions. Remove shrimp tails. Blanch broccoli florets by dropping into boiling water for 1 minute. Drain, but do not rinse; cover and set aside. Combine sauce ingredients in a small saucepan over medium high heat, and cook, stirring until mixture boils, thickens and clears. Set sauce aside. Spray a large skillet with pan spray. Heat skillet over medium heat. When hot, add tofu and cook until slightly brown. Remove and set aside. Add olive oil and then garlic, ginger and scallions. Stir-fry for a few seconds, but do not allow the garlic to brown. Add the shrimp and continue to stir-fry until the shrimp is pink and almost cooked through. Add the blanched broccoli florets and stir-fry for another minute, until hot, then add tofu. Finally, pour in the sauce mixture and stir quickly to mix.

Nutritional Analysis Per Serving:

Calories: 420

Protein: 50 grams

Fat: 14 grams

Carbohydrates: 23 grams

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Healthy Weight Loss Recipes-Peppered Snapper with Tomato Mint Salsa

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This healthy weight loss recipe is high in protein and serves 4. The fresh salsa makes the perfect complement to the snapper.

Ingredients for snapper:

4 red-snapper filets 6-ounces each

1 teaspoon coarsely ground black pepper

3 teaspoons Dijon mustard pan spray

Ingredients for tomato mint salsa:

4 cups chopped tomato

1/4 cup diced red onion

1 tablespoon chopped, fresh basil

1 tablespoon lemon juice

2 tablespoons chopped, fresh mint

1 tablespoon chopped jalapeno pepper

Directions:

Combine salsa ingredients in a bowl and set aside to let flavors develop. Place snapper on a baking pan coated with pan spray. Spread mustard on filets and sprinkle with pepper. Broil 10 to 12 minutes until snapper is done. Top each filet with salsa, garnish with fresh mint.

Nutritional Analysis Per Serving:

Calories: 225

Protein: 39 grams

Fat: 3 grams

Carbohydrates: 10 grams

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