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Learn how to cook nutritious meals with the recipes in this Howcast video series.
You Will Need
- 1/2 c. crumbled feta cheese
- 3/4 c. nonfat plain yogurt
- A 15-oz. can white beans
- 3 tbsp. lemon juice
- 1 tsp. garlic salt
- 1 3/4 tsp. freshly ground pepper
- Fresh herbs
- Fresh vegetables
- 1/4 c. rice vinegar
- 3 tbsp. extra virgin olive oil
- 1/4 tsp. salt
- 6 c. sliced green cabbage
- 1/4 c. Marsala wine
- 1/3 c. water
- 4 garlic cloves, minced
- 8 boneless, skinless chicken thighs
- 2 tbsp. Dijon mustard
- 3 tbsp. low-fat mayonnaise
- 1 1/2 lbs. sole fillets
- 1 large lemon, cut in wedges
Make a feta and herb dip
Make a feta and herb dip. Puree the feta cheese, yogurt, beans, 1 tablespoon lemon juice, garlic salt, and pepper in a food processor until smooth. Add 1/4 cup each mint, dill, chives, and parsley, and blend again. Serve the dip with fresh vegetables.
Make Mexican-style coleslaw
Make Mexican-style coleslaw. Whisk the vinegar, 2 tablespoons oil, 1/3 cup cilantro, and salt in a large bowl. Toss in 1 1/2 cup grated carrots and cabbage.
Make carrots Marsala
Make carrots Marsala. Combine the wine, water, 10 sliced carrots, the remaining olive oil, and 1/8 teaspoon pepper in a large saucepan. Bring it to a boil, cover, reduce heat, and simmer for 10 minutes, stirring occasionally. Place the Marsala on a platter and sprinkle it with 1 tablespoon parsley.
Make broiled sole with mustard sauce
Make broiled sole with mustard sauce. Mix the mustard, mayonnaise, 1 tablespoon parsley, and 1/8 teaspoon pepper in a small bowl.
Cook the sole
Place the sole on a baking sheet and spread the mustard sauce evenly over the fillets and broil the fish 3 to 4 inches from the heat for 4 minutes. Then arrange them on a platter, garnished with lemon wedges.