Try Some Great Healthy Recipes
Lite Eggs Benedict
INGREDIENTS:
1/4 cup plain low-fat yogurt
1/4 cup reduced-calorie mayonnaise
2 teaspoons skim milk
1/2 teaspoon dry mustard
Dash ground red pepper Nonstick spray coating
4 eggs
4 oz Canadian-style bacon (4 slices)
2 English muffins, split and toasted
DIRECTIONS:
For sauce, in a small saucepan combine yogurt, mayonnaise, milk, dry mustard, and ground red pepper; set aside.
Spray an 8-inch skillet with nonstick spray coating. Fill the skillet halfway with water. Bring to boiling; reduce heat so water is simmering. To poach eggs, break I egg into a small dish and slide egg into water. Repeat with remaining eggs. Simmer, uncovered, for 3 to 5 minutes or till eggs are just soft-cooked.
Meanwhile, in a large skillet lightly brown bacon over medium heat for 3 minutes on each side. Cover; keep warm.
Cook and stir sauce over low heat just till heated through, but do not boil.
To serve, top each muffin half with 1 slice bacon, 1 egg, and one-fourth of the sauce.
Makes 4 servings
Calories: 254/serving
TIME:
Preparation Time: 12 min.
Cooking Time: 6 min.
NUTRITIONAL INFORMATION PER SERVING:
16g protein
18g carbohydrate
12g fat
296mg cholesterol
563mg sodium
205mg potassium
Breakfast Blintzes
INGREDIENTS
1 cup all-purpose flour
1-1/2 cups skim milk
1 egg
Nonstick spray coating
1/2 teaspoon shortening
1 16-ounce carton dry cottage cheese
1 egg white
1 tablespoon sugar
1/2 teaspoon finely shredded orange peel
2 tablespoons orange juice
1/4 teaspoon ground cinnamon
Strawberry Preserves (Allfruit or Sorrel Ridge)
DIRECTIONS
For crepes, combine flour, milk, and the one egg. Beat with rotary beater till blended. Spray a 6-inch skillet or crepe pan with nonstick spray coating. Preheat skillet over medium heat. Remove from heat and pour in about 2 tablespoons batter. Lift and tilt skillet to spread batter. Return skillet to heat and brown crepe on one side only. Remove from pan. Repeat with remaining batter to make 15 crepes total. Brush skillet as needed with shortening between cooking of crepes.
For filling, in a blender container or food processor bowl combine cottage cheese, egg white, sugar, orange peel, orange juice, and cinnamon. Blend or process till smooth. Spoon about 2 tablespoons cheese mixture onto the unbrowned side of each crepe. Fold 2 opposite edges of crepe over top of filling. Fold in remaining edges, forming a square packet. Repeat with remaining filling and crepes.
Spray a shallow baking pan with nonstick coating. Arrange blintzes in pan. Bake in a 350’ oven 15 to 20 minutes or till heated through. Serve with Strawberry Sauce.
Serves 5
Calories: 257/serving
TIME
Preparation Time: 55 min.
NUTRITIONAL IN FORMATION PER SERVING:
23g protein
34g carbohydrate
3g fat
62mg cholesterol
74mg sodium
308mg potassium
-Low Fat -Low Cholesterol
-Low Sodium
Feathery Pancakes
INGREDIENTS:
1/2 cup whole wheat flour
1/2 cup all-purpose flour
1 tablespoon sugar
2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup skim milk
1 teaspoon cooking oil
2 egg whites
Nonstick spray coating Strawberry Sauce
DIRECTIONS:
In a mixing bowl combine flours, sugar, baking powder, and salt. Stir in milk and oil. In another bowl, beat egg whites till stiff (tips stand straight). Fold egg whites into flour mixture.
Spray a griddle with nonstick spray coating. Preheat griddle over medium heat. For each pancake pour about 1/4 cup batter onto the hot griddle. Cook over medium heat till pancakes are golden brown (1 to 2 minutes per side); turn to second sides when pancakes have bubbly surfaces and slightly dry edges. Serve pancakes with Strawberry Sauce.
Strawberry Sauce: In a blender container or food processor bowl combine 2 cups fresh or thawed frozen unsweetened strawberries, 1 tablespoon sugar, and 1 teaspoon vanilla. Cover and blend or process till smooth. In a small saucepan, heat sauce till warm. Serve over pancakes. Makes 1 cup (5 servings).
Makes 5 servings (2 pancakes each)
Calories: 152/serving
TIME
Preparation Time: 13 min.
Cooking Time: 8 min.
NUTRITIONAL INFORMATION PER SERVFNG:
6g protein
29g carbohydrate
2g fat
1 mg cholesterol
267mg sodium
237mg potassium
-Low Fat
-Low Cholesterol
Southwestern Chicken
INGREDIENTS:
1 8-ounce can tomato sauce
1/2 cup orange juice
1/2 cup finely chopped onion
2 tablespoons raisins tablespoons chopped pimiento
1/2 teaspoon dried oregano, crushed
1/2 teaspoon chili powder
1 clove garlic, minced
12 ounces boned skinless chicken breast halves, cut into 1 -inch pieces
2 teaspoons cornstarch
1 tablespoon water
1/4 cup snipped parsley
3 cups hot cooked rice
Several dashes bottled hot pepper sauce
DIRECTIONS:
In a large skillet combine tomato sauce, orange juice, onion, raisins, pimiento, oregano, chili powder, garlic, and hot pepper sauce. Bring to boiling; reduce heat. Cover and simmer for 5 minutes.
Stir in chicken; return to boiling. Cover and simmer 12 to 15 minutes more or till chicken is tender and no longer pink.
Meanwhile combine cornstarch and water. Stir into skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more.
Toss parsley with rice. Serve chicken mixture over rice.
Makes 6 servings
Calories: 122/serving
TIME:
Preparation Time: 7 min.
Cooking Time: 19 min.
NUTRITIONAL INFORMATION PER SERVING:
21g protein
35g carbohydrate
2g fat
49mg cholesterol
277mg sodium
430mg potassium
-Low Fat
-Low Cholesterol
Orange Beef Stir-Fry
INGREDIENTS:
1/4 pound beef top round steak Orange Sauce
Nonstick spray coating*
4 green onions, bias-sliced into 1-inch pieces
1 clove garlic, minced
1 tablespoon cooking oil (optional)
6 cups torn fresh spinach
1/2 8-ounce can (1/3 cup) sliced water chestnuts, drained
2 cups hot cooked rice
DIRECTIONS:
Partially freeze meat. Then, thinly slice meat across the grain into bite-size strips. Prepare Orange Sauce; set aside.
Spray a wok or 12-inch skillet with nonstick spray coating. Heat over medium-high beat. Stir-fry onions
and garlic for 1 minute; remove from wok. If necessary, add 1 tablespoon oil. Stir fry meat for 2 to 3 minutes or till done. Push meat away from center of wok.
Stir Orange Sauce and pour into the center of wok. Cook and stir till thickened and bubbly. Stir in spinach, water chestnuts, and onion mixture. Cover and cook for 1 minute. Serve over rice.
Orange Sauce: In a small bowl stir together 1 tablespoon cornstarch, 1 teaspoon sugar, and 1 teaspoon
instant beef bouillon granules. Stir in 1 teaspoon finely shredded orange peel, 1/2 cup orange juice, and I tablespoon soy sauce.
Makes 4 servings
Calories: 294/serving
*Note: You may need to cook the beef in the oil to keep it from sticking to the wok. If you do, add 25 calories to the calorie count of each serving.
TIME:
Preparation Time: 30 min.
Cooking Time: 6 min.
NUTRITIONAL IN FORMATION PER SERVING:
20g protein
37g carbohydrate
7g fat
46mg cholesterol
428mg sodium
648mg potassium
-Low Fat
-Low Cholesterol
Glazed Turkey Steaks
INGREDIENTS:
2 tablespoons orange marmalade
1 tablespoon lemon juice or lime juice
2 teaspoons soy sauce
1 clove garlic, minced
1/4 teaspoon curry powder
4 turkey breast tenderloin steaks (4 ounces each)
DIRECTIONS:
For glaze, in a small bowl stir together marmalade, lemon or lime juice, soy sauce, garlic, and curry powder. Brush some of the glaze over both sides of turkey steaks.
Grill turkey on an uncovered grill directly over medium coals for 6 minutes. Turn and brush with glaze. Grill 6 to 9 minutes more or till turkey is tender and no longer pink.
Broiling directions: Place turkey on unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 3 minutes. Turn and brush with glaze. Broil 3 to 5 minutes more or till no longer pink.
Makes 4 servings
Calories: 143/serving
TIME:
Preparation Time: 4 min.
Grilling Time: 12 min.
NUTRITIONAL IN FORMATION PER SERVING:
26g protein
7g carbohydrate
1g fat
71mg cholesterol
217mg sodium
272mg potassium
-Low Fat
-Low Cholesterol
Chicken Marsala
INGREDIENTS:
4 medium (12 ounces total) boned skinless chicken breast halves
Nonstick spray coating
1 1/2 cups sliced fresh mushrooms
2 tablespoons sliced green onion
2 tablespoons water
1/4 teaspoon salt
1/3 cup dry sherry or dry Marsala
DIRECTIONS:
Place 1 piece of chicken, boned side up, between 2 pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet to about 1/4-inch thickness. Remove plastic wrap. Repeat with remaining chicken breast halves.
Spray a large skillet with nonstick spray coating. Preheat skillet over medium heat. Add 2 chicken breast halves. Cook over medium heat for 2 to 3 minutes or till tender and no pink remains. Transfer to a plat
ter; keep warm. Repeat with remaining chicken breast halves.
Carefully add mushrooms, green onion, water, and salt to skillet. Cook over medium heat till mushrooms
are tender and most of the liquid has evaporated (about 3 minutes). Add Marsala or dry sherry to skil
let. Heat through. Spoon vegetables and sauce over chicken.
Makes 4 servings
Calories: 161/serving
TIME:
Preparation Time: 11 min.
Cooking Time: 8 min.
NUTRITIONAL INFORMATION PER SERVING:
27g protein
2g carbohydrate
3g fat
72mg cholesterol
191mg sodium
337mg potassium
-Low Fat
-Low Cholesterol
Garlic Spinach Dip
INGREDIENTS:
1 10-ounce package frozen chopped spinach
10 cloves garlic, 1 clove elephant garlic,
or 2 tablespoons bottled minced garlic
1/4 cup skim milk
1/8 teaspoon salt
1 8-ounce package Neufchatel cheese, softened
Chopped tomato or shredded Monterey
Jack cheese (optional)
Dash bottled hot pepper sauce
DIRECTIONS:
In a saucepan cook frozen spinach according to package directions, then drain well.
Place garlic in a blender container or food processor bowl. Cover and blend or process for 5 to 10 seconds or till minced. Add the cooked spinach, milk, salt, and hot pepper sauce. Cover and blend or process till well combined. Add Neufchatel cheese; cover and blend or process till smooth.
Transfer spinach mixture to the saucepan. Cook and stir over medium-low heat for 4 to 5 minutes or till mixture is heated through.
To serve, transfer dip to a small serving bowl. If desired, sprinkle with chopped tomato or Monterey Jack cheese. Serve with toasted pita wedges or Tortilla Crisps.
Makes 32 (1-tablespoon) servings
Calories: 23/serving
TIME:
Preparation Time: 20 min.
Cooking Time: 4 mm.
NUTRITIONAL INFORMATION PER SERVING:
1g protein
1g carbohydrate
2g fat
5mg cholesterol
44mg sodium
43mg potassium
-Low Cholesterol
-Low Sodium
Lemony Herbed Asparagus
INGREDIENTS:
1 pound asparagus spears
1 tablespoon olive oil or margarine
1/8 teaspoon dried basil, crushed
1/8 teaspoon dried oregano, crushed
1 teaspoon lemon juice
DIRECTIONS:
To prepare fresh asparagus, wash and scrape off scales. Snap off and discard the woody bases.
Meanwhile, place a steamer basket in a medium saucepan. Add water to just below basket. Bring water to boiling. Add asparagus to steamer basket. Cover and steam for 5 to 8 minutes or till tender.
Meanwhile, in another saucepan combine olive oil or margarine, basil, oregano, and dash pepper. Cook and stir over medium till heated through or till margarine melts. Remove from heat. Stir in lemon juice.
Transfer asparagus to a serving platter. Drizzle with lemon mixture.
Makes 4 servings
Calories: 58/serving
TIME:
Preparation Time: 10 min.
Cooking Time: 5 min.
NUTRITIONAL IN FORMATION PER SERVING:
9g protein
5g carbohydrate
4g fat
0mg cholesterol
5mg sodium
358mg potassium
-No Cholesterol
-Low Sodium
Peanut Oatmeal Cookies
INGREDIENTS:
1 cup all-purpose flour
1/2 teaspoon baking soda
1/2 cup margarine
1/2 cup peanut buffer
1/3 cup sugar
1/3 cup packed brown sugar
2 egg whites
1/2 teaspoon vanilla
1 1/4 cup rolled oats
DIRECTIONS:
In a bowl stir together flour and baking soda. Set flour mixture aside. In a large mixing bowl beat margarine with electric mixer on medium to high speed about 30 seconds or till softened.
Add peanut butter, sugar, and brown sugar to margarine. Beat till thoroughly combined, scraping sides of bowl occasionally. Add egg whites and vanilla. Beat till well combined. Add flour mixture, then beat on low speed till combined. Stir in oats.
Drop dough from a rounded teaspoon 2 inches apart on an ungreased cookie sheet. Bake in a 375 degrees oven for 8 to 10 minutes or till edges are golden. Remove cookies from cookie sheet and cool on a wire rack.
Makes about 36
Calories: 69/serving
TIME:
Preparation Time: 20 min.
Cooking Time: 8 min.
NUTRITIONAL INFORMATION PER SERVING:
2g protein
9g carbohydrate
3g fat
0mg cholesterol
51mg sodium
47mg potassium
-No Cholesterol
Low Fat Carrot Cake
INGREDIENTS:
1/4 cup margarine, softened
1/2 cup sugar
1 egg
1/4 cup skim milk
1/2 teaspoon vanilla
1/2 cup finely shredded carrot
1 cup all-purpose flour
1 1/4 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
Dash ground nutmeg
Nonstick spray coating
2 teaspoons sifted powdered sugar
DIRECTIONS:
In a small mixer bowl beat margarine and sugar till blended. Beat in egg, milk, and vanilla. Stir in carrot. In another bowl combine flour, baking powder, cinnamon, salt, and nutmeg. Add to carrot mixture and stir till blended.
Spray an 8x8x2-inch baking pan with nonstick spray coating. Pour batter evenly into pan. Bake in a 350 degrees oven for 20 to 25 minutes or till a toothpick inserted near the center of the cake comes out clean. Cool on wire rack. (If desired, remove from pan after cooling 10 minutes. Then, cool completely.
Place a paper doily on top of the cake. Lightly sift the powdered sugar evenly over the doily. Then, carefully remove the doily.
Makes 9 servings
Calories: 156/serving
TIME:
Preparation Time: 20 min.
Cooking Time: 20 min.
NUTRITIONAL INFORMATION PER SERVING:
2g protein
23g carbohydrate
6g fat
31mg cholesterol
145mg sodium
55mg potassium
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