Thursday, April 2, 2009

10 Recipes: Healthy, Easy,Tastes Great!

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Sweet & Sour Chicken (Turkey)
· 3-5 Chicken Breast/Turkey Breast (cooked and cut into chunks)
· 2 Green Peppers – slicked or chopped to your liking
· 1/2 C. Broccoli cut into bite-size pieces (optional)
· 1 Onion – chopped into large pieces (optional)
· 1 can pineapple (with juice) - Fresh pineapple will require 1/4 c water to be added
· 3 T Brown Sugar
· 3 T Ketchup (Unsweetened Tomato Sauce is healthier)
· 3 T low sodium or lite soy sauce
· 2 T Apple or reg vinegar
· 1 T Cornstarch
· 1 t Ginger
Place chicken, green peppers, broccoli and onion in large skillet. Combine remaining ingredients in separate mixing bowl. Pour into skillet and cover. Simmer over low heat for 10-20 minutes until veggies have softened to your liking.
Serve over rice.
Garnish with sliced almonds if desired for added crunch.
Serves 4-6

Low-Fat Spinach Dip (Serve with Whole Wheat or Rye crackers)
* 10 ounces fresh baby spinach, steamed until wilted
* 1 cup plain fat-free yogurt, drained of excess water (or mayo if you are OK with fat/calories)
* 4 ounces fat-free cream cheese, softened
* 1/4 cup grated Parmesan cheese
* 1/4 cup finely chopped scallions
* 1 garlic clove, minced (1/8 teaspoon Garlic powder)
* 1 tbsp fresh lemon juice
Place wilted spinach in a colander and squeeze out excess water. Chop finely and place in a medium bowl. Stir yogurt and cream cheese together until smooth. Add to spinach. Stir in remaining ingredients and blend thoroughly. Refrigerate until ready to serve. Serve with reduced fat Whole Wheat or Rye Crackers
Makes about 2 cups.

Blueberry-Wheat Germ Muffins
* 1 cup yellow cornmeal
* 3/4 cup all-purpose flour
* 1/2 cup sugar
* 1/4 cup wheat germ, any flavor
* 1 1/4 teaspoons baking powder
* 3/4 cup fat-free evaporated milk or buttermilk
* 1/4 cup vegetable oil or applesauce
* 1/4 cup nonfat yogurt
* 1 large egg
* 1 large egg white
* 1-2 cup fresh blueberries or frozen blueberries
Preheat oven to 400* Grease or paper line 12 muffin cups, or 6 jumbo size muffin cups.
Combine corn meal, flour, sugar, wheat germ and baking powder in large bowl.
Combine milk, vegetable oil, yogurt, egg and egg white in small bowl, stir until blended.
Add to corn meal mixture, stirring just until moistened.
Gently fold in blueberries.
Spoon batter into prepared muffin cups, filling 3/4 full.
Bake for 18 to 20 minutes for 12 muffins or about 25 minutes for 6 or until toothpick inserted comes out clean.
Cool in pan on wire rack for 5 minutes, remove to wire rack to cool slightly.
Serves 6-12
Salmon and Scalloped Sweet Potatoes
* 3 medium sweet potatoes, peeled and thinly sliced
* 1 medium yellow onion, roughly chopped
* 1 teaspoon grated ginger root
* 1 cup orange juice (unsweetened or low-calorie)
* 3 tablespoons orange marmalade, divided
* 2 tablespoons melted trans-fat-free margarine
* Salt, to taste
* 1 1/4 pounds salmon fillet, skin removed, cut into pieces
* Freshly ground black pepper, to taste
* 1/4 cup almond slivers, toasted
* 1/4 cup Italian parsley sprigs
* add to recipe box Add to Recipe Box
Preheat oven to 400 degrees. Combine sweet potatoes, onion, ginger, juice, 2 Tbs. marmalade, margarine and salt. Place in a 9-by-13-inch casserole dish, sprayed with cooking spray. Bake, covered, for 40 minutes.
Remove from oven; top with salmon. Brush fish with reserved 1 Tb. marmalade; grind on pepper. Return to oven uncovered and bake 10 to 12 minutes, until fish is done to your liking. Garnish with almonds and parsley.
Serves 4-6
15-Minute Chili
* 1 pound ground turkey
* 1/2 cup chopped onion
* 1 16 oz. can pinto beans, drained and rinsed
* 1 16 oz. can kidney beans, drained and rinsed
* 1 28 oz. can chopped stewed tomatoes
* 1 tablespoon chili powder
* 1 tablespoon cumin powder
* 1 tablespoon Tabasco sauce (if hot chili is desired)
* 1/2 cup salsa
In a large pot, brown turkey with chopped onion.
Add beans, tomatoes, garlic, chili powder, cumin, and salsa to turkey mixture. Cook until hot.
Serve with cornbread or on top of a baked potato. Sprinkle with low-fat cheese if desired.
Serves 4
Salmon, Sweet Potato and Broccoli Chowder
* 1 large onion, chopped (2 cups)
* 3 tablespoons unsalted butter alternative
* 1/4 cup all-purpose flour (wheat flour)
* 3 cups chicken broth
* 2 cups milk (Whole milk, low fat buttermilk or half and half for a richer sauce)
* 1 large sweet potato, peeled and diced (1 1/2 cups)
* 1 bay leaf
* 1 teaspoon fresh thyme leaves
* 1 pound skinless salmon fillet, 2 skinless, boneless chicken-breast halves, or 1 pork tenderloin (1 pound); meat or fish cut into 1/2-inch cubes
* 1 broccoli stalk, cut into pieces (about 1/2 cup)
* 1/4 teaspoon kosher salt
* Freshly ground black pepper
* 1In a large, heavy saucepan, over medium heat, cook the onion in the butter until softened, about 5 minutes.
* 2Add the flour and stir until smooth. Whisk in the broth and milk, then add the sweet potato, bay leaf, and thyme. Bring to a boil, reduce heat, and simmer, stirring occasionally, 8 minutes.
* 3Add the fish or meat and broccoli; simmer 5 minutes for the salmon, 7 minutes for the chicken, or 10 minutes for the pork.
* 4Season with the salt and pepper. Ladle into 4 bowls.
Serves 4
Single Serve-Wheat Germ Pizza
Crust (see below for alternative dough/large pizza):
1/4 cup of wheat germ
1 egg,
Garlic powder to taste
1oz. of fancy shredded low fat cheddar cheese
Veggies/cooked meat of your choice
Pizza Sauce
Mix the egg and wheat germ along with the garlic powder. Spray cooking spray into a small skillet and spread your wheat germ mixture like a pancake. Flip it over and when done remove it and place on a cookie sheet
Add your sauce and cheese/toppings melt in oven then enjoy.
Alternative Dough:
Servings: 12
1 (.25 ounce) package active dry yeast
1 cup warm water
2 cups whole wheat flour
1/4 cup wheat germ
1 teaspoon salt
1 tablespoon honey
2 tablespoons olive oil
Preheat oven to 350 degrees.
In a small mixing bowl, combine honey and warm water. Add yeast to top of the bowl and let it rest in a warm place until foamy, about ten minutes.
In a medium bowl, combine flour, wheat germ, and salt. Add yeast/honey mixture to flour and stir to combine until mixture forms a pliable ball. Oil the bottom of the bowl, making sure to coat the dough.
Cover bowl and put in a warm place until dough has risen to about double, or for 15-45 minutes.
Roll dough out onto pizza pan and pre-bake for 10-15 minutes.
Top pizza dough with ingredients for your choice and put in oven an additional 5-10 minutes until cheese is melted and bubbly. Serve hot.
Serves 6
Fruit & Nut Spinach Salad
Low Fat Recipe
2 tablespoons honey
2 tablespoons white wine vinegar
1 tablespoon water
1 teaspoon olive oil
1/4 teaspoon black pepper
Pinch of ground nutmeg
1/2 pound fresh spinach leaves, stems removed and torn into bite-size pieces
One can (10-1/2 ounces) mandarin oranges packed in juice, drained
1 cup fresh strawberries, halved
Combine first six ingredients in a small bowl; mix well. Arrange spinach in large bowl. Top with oranges and strawberries. Pour honey mixture over top and toss to coat. Add toasted almonds or walnuts to garnish.
Recipe makes four servings.

Apple Pie
*2 unbaked pie crusts
*6 medium apples that have been peeled, cored and thinly sliced
*1 lemon
*1 cup of Splenda
*Cinnamon to taste
Spray apple slices with lemon by gently squeezing lemon. Mix in Splenda. Arrange sliced apples on unbaked pie crust. Dust with cinnamon.
Top with unbaked pie crust and crimp top crust to bottom crust using fingers or tines of fork.
Brush crust with beaten egg.
Bake in preheated oven at 350 degrees until done - about 40 minutes. Apple pie should appear a golden brown in color.
Serves 8
Egg-Free Oatmeal Cookies
Low Fat Recipe
1/4 cup packed brown sugar
1/4 cup white sugar
3/4 cup applesauce
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1 cup rolled oats
1/2 cup raisins
1/2 cup chopped walnuts (optional)
Preheat oven to 350 degrees. Grease a cookie sheet.
In a medium bowl, stir together the brown sugar, white sugar, and applesauce. Sift together the flour, baking powder, salt, and cinnamon; stir into the applesauce mixture. Add the rolled oats, raisins and chopped nuts (if desired); stir until combined.
Drop by rounded teaspoonfuls onto the prepared cookie sheet. Bake for 10 minutes in the preheated oven. Allow cookies to cool slightly before removing from the baking sheet.
Recipe makes 2 dozen cookies, 1 cookie per serving.

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