Recipe for Health Cookbook Recipe f or Heal

Transcription

Recipe for Health
Quick Prep
Recipe for Health
Entrees
Cookbook
Super Sides
Desserts
Satisfying Soups, Salads, and Sandwiches
Broccoli Spinach Salad…………………………………………………………………………page 7
Cream of Spinach & Mushroom Soup…………………………………………………………page 8
Traditional Summer Cottage Cheese Salad… …………………………………………………page 9
Bacon Spinach Salad… ………………………………………………………………………page 10
Musick Salad… ………………………………………………………………………………page 10
Mango Shrimp Salad… ………………………………………………………………………page 11
Kale and Potato Soup… ………………………………………………………………………page 11
Tabouli Salad… ………………………………………………………………………………page 12
Fresh Corn and Bean Salad… …………………………………………………………………page 12
Cucumber Salad… ……………………………………………………………………………page 13
Salad Dressing… ………………………………………………………………………………page 13
Fruit Fiesta… …………………………………………………………………………………page 14
Green Apple Slaw………………………………………………………………………………page 14
Easy Greek Salad………………………………………………………………………………page 15
Chicken Salad… ………………………………………………………………………………page 15
Confetti Salad… ………………………………………………………………………………page 16
Lunchbox Salad… ……………………………………………………………………………page 16
Pam’s Black Bean Salad… ……………………………………………………………………page 17
Pam’s Edamane Salad… ………………………………………………………………………page 17
Garden Rotini Salad……………………………………………………………………………page 18
Fish Tostadas with Chili-Lime Cream…………………………………………………………page 19
Black Bean Lettuce Wraps… …………………………………………………………………page 20
Pitas… …………………………………………………………………………………………page 20
Turkey & Cheese Wrap… ……………………………………………………………………page 21
BBQ Lettuce Wraps……………………………………………………………………………page 21
Black Bean Soup… ……………………………………………………………………………page 22
Chicken Orzo Soup… …………………………………………………………………………page 23
Mushroom-Tarragon Chicken… ………………………………………………………………page 24
Easy Goulash… ………………………………………………………………………………page 24
Chicken & Vegetable Soup… …………………………………………………………………page 25
Chicken Vegetable Soup… ……………………………………………………………………page 25
Potato Soup… …………………………………………………………………………………page 26
Vegetable Beef Soup……………………………………………………………………………page 26
Tomato Florentine Soup… ……………………………………………………………………page 27
Desserts
Chocolate Muffins… …………………………………………………………………………page 28
Low Fat Carrot Cake… ………………………………………………………………………page 29
2
Recipe for Health
Quick Prep
Tortilla Wraps… ………………………………………………………………………………page 5
Energy… ………………………………………………………………………………………page 5
Texas Hot Sauce… ……………………………………………………………………………page 6
Table of Contents
Recipe for Health Cookbook
Table of Contents
Low Fat Grape Salad… ………………………………………………………………………page 30
Key Lime Pie… ………………………………………………………………………………page 30
Oatmeal Cookies… ……………………………………………………………………………page 31
Brownie Crunch… ……………………………………………………………………………page 32
Angel Food Cookies……………………………………………………………………………page 33
Fat Free Chocolate Cake… ……………………………………………………………………page 33
Mango-Lime Ricotta Parfaits… ………………………………………………………………page 34
Heart Healthy Pumpkin Spice Muffins…………………………………………………………page 34
Key Lime Pie… ………………………………………………………………………………page 35
Red Wine Poached Pears with Red Wine Drizzle… …………………………………………page 35
Smoothies/Drinks
Elvis’ Favorite Protein Smoothie………………………………………………………………page 36
Go NUTS Smoothie……………………………………………………………………………page 36
Mango-Lime Ricotta Parfaits… ………………………………………………………………page 37
Pumpkin Brownie Muffins… …………………………………………………………………page 37
Apple Cupcakes… ……………………………………………………………………………page 38
Rice Crispie Treats… …………………………………………………………………………page 38
Down Home Deviled Eggs… …………………………………………………………………page 39
Fulfilling Smoothie… …………………………………………………………………………page 39
Entrees
Fish Tacos………………………………………………………………………………………page 40
Chops and Pineapple with Chili Slaw… ………………………………………………………page 41
Pasta with Eggplant… …………………………………………………………………………page 42
Diabolos… ……………………………………………………………………………………page 42
Spring Rolls… …………………………………………………………………………………page 43
Chicken Soft Tacos… …………………………………………………………………………page 44
Asian Crunch Salad… …………………………………………………………………………page 44
Chicken Parmigiana……………………………………………………………………………page 45
Eggplant Lasagna………………………………………………………………………………page 46
Microwave White Chicken Chili………………………………………………………………page 47
Mexican Smothered Pork Loins… ……………………………………………………………page 48
Chicken Stir Fry… ……………………………………………………………………………page 49
Diet Coke Chicken… …………………………………………………………………………page 49
Crock Pot Black Bean Turkey Chili……………………………………………………………page 50
Parmesan Chicken… …………………………………………………………………………page 50
Flank Steak with Caramelized Onions…………………………………………………………page 51
Herb Roasted Chicken and Vegetables…………………………………………………………page 52
Instant Soup… …………………………………………………………………………………page 53
Leek - Potato Soup… …………………………………………………………………………page 53
Speedy Chili……………………………………………………………………………………page 54
Turkey Burgers…………………………………………………………………………………page 54
Vegetarian Chili… ……………………………………………………………………………page 55
3
Recipe for Health
Table of Contents
Table of Contents
Asian Chicken K-bobs…………………………………………………………………………page 55
Vefetarian Fiesta Tostadas… …………………………………………………………………page 56
Honey Mustard Bacon Swiss Chicken…………………………………………………………page 57
Super Sides
Grilled Shrimp-Stuffed Tomatoes………………………………………………………………page 58
Potato Salad with Horseradish Dressing… ……………………………………………………page 59
Cabbage and Potatoes… ………………………………………………………………………page 60
BLT Potato Salad………………………………………………………………………………page 60
Baked Sweet Onion… …………………………………………………………………………page 61
Oven Roasted Vegetables………………………………………………………………………page 61
Shoe Peg Corn Salad… ………………………………………………………………………page 62
Sweet Potato and Apple Casserole… …………………………………………………………page 62
Sweet Potato Bake… …………………………………………………………………………page 63
Texas Twist Sweet Potatoes……………………………………………………………………page 63
Uncle Bills Cranberry Relish… ………………………………………………………………page 64
Cucumber Salad… ……………………………………………………………………………page 64
California Bake…………………………………………………………………………………page 65
Festive Green Beans……………………………………………………………………………page 65
Herbed Sweet Potatoes…………………………………………………………………………page 66
Happy Healthy Holidays
Oatmeal Bake… ………………………………………………………………………………page 67
Fruit Salsa with Tortilla Chips…………………………………………………………………page 68
Pumpkin Bread…………………………………………………………………………………page 69
Rockfish Seafood Grill’s
AWARD WINNING MEXICAN SHRIMP MARTINI… ……………………………………page 70
Butternet Squash with Barley Stuffing…………………………………………………………page 71
Cinnamon-Apple Cake…………………………………………………………………………page 72
Cranberry Salad… ……………………………………………………………………………page 73
Go Green… ……………………………………………………………………………………page 73
Holiday Beans with Cranberries… ……………………………………………………………page 74
Holiday Fruit Salad… …………………………………………………………………………page 74
Pam’s Cranberry Salsa…………………………………………………………………………page 75
Stuffed French Toast……………………………………………………………………………page 75
Tasty Green Bean Casserole……………………………………………………………………page 76
4
Recipe for Health
Table of Contents
Table of Contents
1st Place 2008
Nutrition Facts Per Serving
Tortilla Wraps
Jackie Cicora
363.88
26.58 g
2.6 g
6 mg
802.2 mg
27.22 g
5.5 g
7.02 g
Chop first three items. Spread small amount basil-pesto sauce down middle of tortilla.
Place a few spoonfuls tomato, cucumber, onion, spinach, pepper and avocado slices down middle
of upper third of tortilla. Drizzle salad dressing over vegetables. Wrap bottom third of tortilla up
over filling and wrap both sides tightly around filling. Can use a toothpick to hold together.
2 Servings
2nd Place 2008
Energy
Nutrition Facts
(1 Tbsp of each ingredient)
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Chuck Zielinski
1 part walnuts
1 part almonds
1 part raisins
1 part sunflower seeds
1 part pumpkin seeds
1 part shredded coconut
5
313
25 g
1.74 g
6 mg
0 mg
15 g
.56 mg
7g
Quick Prep
1/2 tomato
1/2 cucumber
1/4 small onion
few spinach leaves
few slices red bell pepper (optional)
1 ripe avocado
basil-pesto sauce, purchase a small jar in spaghetti sauce section
1 Tbsp low- fat salad dressing, ranch is nice
HEB fresh tortillas warmed in microwave
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Quick Prep
3rd Place 2008
Texas Hot Sauce
Donna Heatherley
15.6
0g
0g
0 mg
253.58 mg
2.63 g
2.63 g
0.55 g
Pour juice from tomatoes in blender; add in jalapenos, chipotle, cumin, salt, garlic, onion,
cilantro, lime juice and pulse. Once mixed, add in whole tomatoes and pulse for salsa
mixture. Add more of above spices to taste.
Approximately 10 servings
6
Quick Prep
1 large can of tomatoes
2 jalapeno peppers
1 chipotle dried chili (or 1 1/2 tsp of chipotle seasoning)
(1 tsp of Liquid Smoke can be substituted for chipotles)
1 tsp cumin
1 tsp salt (or to taste)
2 cloves of garlic
1/2 onion
cilantro (handful - to taste)
1 lime or 2 T of prepare juice
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Quick Prep
Recipe for Health
Satisfying Soups, Salads,
and Sandwiches
1st Place 2008
Broccoli Spinach Salad
Peggy Shaffell
Dressing:
1 cup Miracle Whip or Miracle Whip Light Dressing
2 Tbsp sugar
2 Tbsp vinegar
(mix together)
Mix the above together & refrigerate or serve at once. 16 Serves
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
110
3.06 g
0g
0 mg
112.75 mg
19.45 g
1.46 g
1.19 g
7
Soup, Salads
and Sandwiches
Salad:
2 medium bunches broccoli flowerets (tops) - break apart
2 cups loosely packed fresh spinach leaves
2 cups romaine lettuce leaves
1 cup red onion, cut into strips
3/4 cup raisins
1 small bag of carrot chips (crinkle cut carrots)
1 cup of sliced mushrooms
Recipe for Health
and Sandwiches
2nd Place 2008
Cream of Spinach & Mushroom Soup
Jackie Cicora
Sauté onion and ham in oil in large dutch oven or pot until slightly golden. Add mushrooms and
continue sautéing till mushrooms begin to brown. Add 1 1/2 cans chicken broth, spinach and salt
(if not using ham). Simmer for 10 minutes. Stir flour into milk and chicken broth until smooth,
then add to simmering soup and cook for additional 5-10 minutes. Taste and adjust for seasoning.
6 Servings
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
119.3
4.73 g
.68 g
.42 mg
245.17 mg
17.55 g
1.02 g
4.5 g
8
Soup, Salads
and Sandwiches
2 cans fat-free chicken broth
1/2 cup skim milk
1/3 cup flour
1 box frozen spinach, defrosted
3/4 to 1 lb fresh mushrooms, cleaned and sliced
1 medium onion, diced
salt to taste or 2 small slices low fat ham, diced
2 Tbsp olive or canola oil
Recipe for Health
and Sandwiches
3rd Place 2008
Traditional Summer Cottage Cheese Salad
Milissa Mondrik
Drain cottage cheese. Dice radishes, cucumber and green scallions. Mix the radishes, cucumbers,
scallions and all remaining ingredients into the cottage cheese. If you leave out the mayo
completely, this is truly a great low fat salad. (But if you add the mayo, avoid the temptation to
spoon in even more!) Enjoy.
4 Servings
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
108.38
1.8 g
1g
10 mg
490.4 mg
12.62 g
0.84 g
12.64 g
9
Soup, Salads
and Sandwiches
1 carton low fat small curd cottage cheese (drained)
radishes (as many as you like)
cucumber (as much as you like)
green scallions (as few or as many as you like)
tomatoes (diced and drained)
tablespoon of low fat mayo (optional)
salt and pepper (to taste, but easy on the salt)
Recipe for Health
and Sandwiches
Bacon Spinach Salad
Peggy Shaffell
100
4g
1g
75 mg
400 mg
11 g
<1g
5g
Toss all ingredients (except dressing) in large bowl.
Add dressing, mix lightly. Serve immediately.
6 servings, (1 ¼ cups each)
Musick Salad
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Keith Musick
1 bag of lettuce
2 large tomatoes
1 bottle of lite vinagrette
Mix and eat.
6 Servings
10
76
5.5 g
.7 g
0 mg
403 mg
5.7 g
1.2 g
0.87 g
Soup, Salads
and Sandwiches
5 cups torn spinach leaves
1 cup sliced fresh mushrooms
½ cup thin red onion slices
4 slices Oscar Meyer Center Cut Bacon, crisply cooked,
drained and crumbled
2 hard-cooked eggs cut into wedges
½ cup Kraft Light Catalina Reduced Fat Dressing
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
and Sandwiches
Mango Shrimp Salad
Lisa Reeve
1 lb of jumbo cooked shrimp (grilled or boiled)
2 pkg Romaine lettuce
2 containers grape tomatoes
2 Mango pico de gallo
½ cup Fat-free Mango dressing
4oz Blue Corn Tortilla chips
15 servings
108.53
2.66 g
.27 g
46.17 mg
130.60 mg
10.21 g
2.87 g
2.22 g
Kale and Potato Soup
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Kimberly Watson
5 cups of kale
4 16 ounce cans of low sodium chicken broth
3 cups diced tomatoes
1 small onion
2 tbsp minced garlic
1 cup water
1 package of bratwurst
Salt and pepper to taste
72.5
3.5 g
2.2 g
37.5 mg
1060 mg
4.62 g
.5 g
3.91 g
In a large stock pot, add chicken stock and water. Add a dash of salt and pepper to taste. Bring to
a boil. Cut onion into thin rings. Wash kale. Remove casing from bratwurst and cut into pieces. Add kale to broth, simmer on med/low for 15 minutes. Add potatoes, onion, and garlic. Boil
until potatoes are fork tender. Add bratwurst, and cook until done.
6 Servings
11
Soup, Salads
and Sandwiches
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
and Sandwiches
Tabouli Salad
Chuck Zielinski
1 Tbsp parsley
1 Tbsp scallions
1/4 cup cracked wheat
¼ cup chopped tomatoes
All-spice
1 Tbsp olive oil
1 Tbsp lemon juice
Fresh mint
1 Syrian pita
365
12.6 g
2g
0 mg
356 mg
51 g
7.7 g
9.4 g
Chop tomatoes and drain. Wash and drain cracked wheat. Combine equal parts wheat, scallions,
parsley, and tomatoes. Add fresh mint, salt, pepper, olive oil, and lemon juice. Let set over night
and serve with Syrian pita.
Fresh Corn and Bean Salad
Donna Heatherley
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
1 package of frozen corn
1 can black beans
1 cucumber cut into quarters
1/4 cup red onion
1/4 cup cilantro
1/2 cup red wine vinegar
1 package of sweetener
Mix ingredients and serve.
6 Servings
12
114.8
.22 g
0g
0 mg
155.2 mg
25.29 g
4.4 g
5.3 g
Soup, Salads
and Sandwiches
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
and Sandwiches
Cucumber Salad
Donna Heatherley
Slice cucumbers
Cover with 1/2 water and 1/2 Vinegar
Add 3 packets of No Calorie Sweetener
Pepper to taste
Salad Dressing
16
0.2 g
0g
0 mg
0 mg
2.9 g
0.9 g
0.8 g
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Janet Young
1/3 cup lite olive oil
3 T. balsamic vinegar
2 pods fresh garlic, chopped
¾ tsp sugar
¼ to ½ tsp sea salt
Wisk until all is dissolved
10 Servings
13
79
8.4 g
0 mg
58 mg
1.5 g
0g
0.1 g
Soup, Salads
and Sandwiches
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
and Sandwiches
Fruit Fiesta
Jennifer Meharg
1 cantaloupe melon, halved and seeded
1 cup black or red seedless grapes
½ honeydew melon, seeded
1 cup sliced fresh strawberries
¼ cup Splenda or sugar or blend
¼ cup fresh lime juice
2 tsp. fresh lemon juice
91
0g
0 mg
31 mg
23.1 g
1.8 g
1.4 g
Using a melon baller, scoop out cantaloupe and honeydew into balls; set aside. In a large bowl,
combine sugar, lime juice, lemon juice, and stir well. Add melons, strawberries, grapes, and toss
gently. Spoon the fruit mixture into melon halves or serving bowls. Variations- can also use kiwi
slices, pineapple chunks, mango cubes, or papaya slices with a little grated fresh ginger.
10 Servings
Green Apple Slaw
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Kimberly Land
1 green apple, cored, sliced and slivered
1 T. lemon juice
1 T. sugar substitute
Add all ingredients to a bowl. Toss and serve.
1 Serving
14
38
0g
0 mg
1 mg
20 g
3g
0g
Soup, Salads
and Sandwiches
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Easy Greek Salad
Katy Moore
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
77
6g
3 mg
328 mg
4g
1g
2.3 g
Combine lettuce, cucumber, tomato, onion and cheese in large serving bowl. Whisk together oil,
lemon juice, oregano and salt in small bowl. Pour over lettuce mixture; toss until coated.
Note: If taking to work, keep mixture separate and add just before eating. Also great with grilled
steak and chicken.
6 Servings
Chicken Salad
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Kimberly Land
100 g 98% fat free chicken breasts
2 T. diced celery
2 T. sliced green onion
2 T. low cal/fat free mayo
½ tsp. mustard w/o sugar
Dash of garlic powder
Dash of onion powder
¼ of a green apple - diced
182
3g
105 mg
341 mg
10 g
2g
38 g
Combine ingredients. Enjoy with Melba Toast or all by itself. Eat on whole wheat toast for a
healthy, filling, and flavorful sandwich.
15
Soup, Salads
and Sandwiches
6 romaine lettuce leaves, torn into bite size pieces
1 cucumber, peeled and sliced
1 tomato, chopped
½ cup sliced red onion
½ cup (1 ounce) crumbled reduced fat feta cheese
2 T. extra-virgin olive oil
2 T. lemon juice
1 tsp. dried oregano leaves
½ tsp. salt
1 Serving
Recipe for Health
and Sandwiches
Recipe for Health
and Sandwiches
1st Place 2009
Confetti Salad
Monica Rhymes
59
2.5 g
2 mg
240 mg
8.3 g
2g
1g
In a large bowl, whisk together mayonnaise, vinegar, mustard, salt, and pepper. Add cabbage,
carrots, bell peppers, and scallions, tossing to combine. Refrigerate until ready to serve.
8 Servings
2nd Place 2009
Lunchbox Salad
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Marianne Sherman
2 avocadoes, chopped
4 roma tomatoes, chopped
1 red bell pepper, seeded and chopped
1 or 2 fresh jalapenos, seeded and chopped
¼ cup sweet onion, chopped
1 can fat free black beans, rinsed and drained
2 fresh limes, juiced
2 T. olive oil salt and pepper to taste
250
14.5 g
0 mg
313 mg
30 g
9.8 g
7.3 g
Toss chopped vegetables and beans with lime juice and olive oil. Season to taste. Pack in small
lunch box containers. For a change from black beans, try using black-eyed peas or corn kernels. Also a great salad with seafood.
4 Servings
16
Soup, Salads
and Sandwiches
½ cup light mayonnaise
2 T. white wine vinegar
1½ tsp. Dijon mustard
½ tsp. salt
¼ tsp. pepper
4 cups shredded green cabbage
2 cups shredded red cabbage
1 ½ cups shredded carrots
1 each red and yellow bell pepper, cut into thin strips
½ cup thinly sliced scallions
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
and Sandwiches
3rd Place 2009
Pam’s Black Bean Salad
Pam Bridges
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
388
22 g
8 mg
543 mg
34 g
9g
16 g
Rinse black beans, wash vegetables, add walnuts and cheese, drizzle with ranch for flavor. Great
with multi-grain Wheat Thins. Enjoy!
1 Serving
Pam’s Edamane Salad
Pam Bridges
½ cup edamane, frozen
6 baby carrots
1 gourmet baby cucumber (sliced)
6 grape tomatoes
2 T. slivered almonds
1 T. olive oil (extra virgin light)
Prepare evening before. Rinse frozen shelled edamane with
water. Wash all vegetables. Add almonds and olive oil.
Great with multi-grain Wheat Thins. Enjoy!
1 Serving
17
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
450
33 g
0 mg
38 mg
27 g
12 g
20 g
Soup, Salads
and Sandwiches
1/3 cup Bush’s Black Beans
6 baby carrots
1 gourmet cucumber (sliced)
6 grape tomatoes
2 T. walnuts
2 T. 2 % monterrey jack and colby cheese
Ranch - drizzled on top
Garden Rotini Salad
Recipe for Health
and Sandwiches
Yvette Smith
200
7.25 g
129 mg
204 mg
24 g
3.3 g
12.5 g
Boil noodles according to directions (10-12 minutes usually) and drain. Add can of choice of meat
(after draining). Add boiled eggs, bell pepper, green onions and tomatoes. Stir in mayonnaise, add
salt and pepper. Stir again. Sprinkle with paprika. Add celery leaves to garnish.
4 Servings
18
Soup, Salads
and Sandwiches
12 oz. Garden Rotini Noodles (vegetable colors)
4 oz. spring water tuna or chicken breast or shrimp
2 boiled eggs, diced
1 med - large sized tomato, diced
¼ cup bell pepper
¼ cup green onion
Lite mayonnaise (to taste)
Salt & pepper (to taste)
1 ½ tsp. paprika
celery leaves
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
and Sandwiches
1st Place Sandwich 2009
Fish Tostadas with Chili-Lime Cream
Katy Moore
287
12 g
45 mg
203 mg
23.8 g
5.5 g
24.5 g
Preheat broiler. Sprinkle fish with 1/4 teaspoon of the chili powder and 1/4 teaspoon salt. For
chili-lime cream, in bowl squeeze 2 teaspoons juice from 1/2 the lime. Stir in sour cream, garlic
powder, and remaining chili powder; set aside. Cut remaining lime half in wedges for serving. 2.
Place fish on unheated greased broiler rack; tuck under then edges. Place shells on baking sheet
on lowest rack. Broil fish 4 inches from heat 4 to 6 minutes per 1/2 inch thickness, until fish flakes
with fork. Break in chunks. Serve tostadas with cabbage, chili-lime cream, avocado, tomatoes,
lime and pepper sauce.
4 Servings
19
Soup, Salads
and Sandwiches
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
1 lb. tilapia or cod fillets
½ tsp. chili powder
1 lime, halved
½ cup light sour cream
½ tsp. garlic powder
8 6” tostada shells
2 cups shredded cabbage mix
1 avocado, sliced
1 cup cherry tomatoes, quartered
Hot pepper sauce (optional)
Recipe for Health
and Sandwiches
2nd Place Sandwich 2009
Black Bean Lettuce Wraps
Kimberly Carlson
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
389
11.5 g
0 mg
398 mg
64 g
23.5 g
18 g
Mash beans and avocado together with fork. Mix with other ingredients, except for lettuce. Place
approximately 1/2 cup of filling in center of lettuce leaf and roll like a tortilla.
2 Servings
3rd Place Sandwich 2009
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Pitas
Amy Peace
4 whole wheat pita rounds
3 boneless skinless chicken breasts
1 cup part skim mozzarella cheese
½ cup sun dried tomatoes
¼ cup black olives
½ cup pizza sauce
261
8.3 g
64 mg
773 mg
14 g
2g
26 g
Boil chicken breasts in water or chicken stock until cooked through and no longer pink in the
center. Shred cooked chicken. Soak sun dried tomatoes in hot water until soft, and then slice
into strips. Lay pita rounds on baking sheet, top with 1/8 cup pizza sauce, ¼ cup cheese, ¼ cup
shredded chicken, sun dried tomatoes and black olives. Bake at 425 for 15-20 minutes, or until
cheese is melted and pitas are crisp.
4 Servings
20
Soup, Salads
and Sandwiches
2 cups cooked or canned black beans, no salt, drained
1 large avocado, mashed
1 green bell pepper, chopped
3 scallions, chopped
1/3 cup fresh cilantro, chopped
2 T. lime juice (optional)
1 tsp. cumin
1 clove garlic, minced
1/3 mild salsa, low sodium
8 large romaine lettuce leaves
Turkey & Cheese Wrap
Angela McCoy
1 low fat tortilla
1 wedge - Laughing Cow Cheese Light
1 oz. fat free turkey breast
½ cup shredded lettuce
½ cup slice roma tomato
Salt and pepper (optional)
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
194
6g
25 mg
912 mg
25 g
3g
13 g
Soup, Salads
and Sandwiches
Spread cheese on tortilla (spreads easier at room temperature),
add turkey, and top with lettuce and tomato. Season with salt
and pepper if needed.
1 Serving
BBQ Lettuce Wraps
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Michelle Covarribias
2 romaine lettuce leafs
4 oz boneless/skinless chicken breast
½ small onion-chopped
½ cup tomatoes chopped
2 T. BBQ Sauce
2 T. fat free ranch dressing
¼ cucumber
1/3 cup cooked frozen peas & corn
½ cup cooked frozen broccoli
382
3g
65 mg
987 mg
57 g
7g
26 g
Grill chicken with favorite seasonings and avoid using salt. Cut up onions, throw them in with the
chicken and add BBQ sauce. Remove a few lettuce strips, dice up the tomatoes, cucumber and
broccoli. Cook frozen peas and corn then add them to the wrap. First add the chicken and then layer
the tomatoes, cucumber and the rest of the veggies. Top off your delicious wrap with some fat-free
ranch dressing. It takes about 15-20 minutes to prepare and they make great meals with easy clean up!
1 Serving
21
Recipe for Health
and Sandwiches
Recipe for Health
and Sandwiches
1st Place Soup 2009
Black Bean Soup
Joyce Juan
Sauté onion, celery and carrot in oil over medium hot heat until soft. Add corn, tomatoes, chilies,
and black beans. Reduce heat to medium and simmer for 10-20 minutes (depending on how soft
you like your vegetables), stirring occasionally. Serve and garnish with cilantro and shredded
cheese. Optional, serve with lime wedges and chips or crackers on the side.
2 Servings
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
355
11 g
20 mg
834 mg
53 g
14 g
20 g
22
Soup, Salads
and Sandwiches
1 T. Smart Balance cooking oil
1 small onion, chopped
2 stalks celery, chopped
1 carrot, peeled and chopped
1 can corn, rinsed and drained
1 can diced tomatoes & green chilies (ex. Rotel), Not drained
3 cans black beans, not rinsed or drained
Cilantro, chopped for garnish
2% Shredded cheddar cheese for garnish
Optional: lime wedges, tortilla chips, baked pita chips, whole grain crackers
Recipe for Health
and Sandwiches
2nd Place Soup 2009
Chicken Orzo Soup
Katy Moore
Combine olive oil, onion, garlic and cumin in Dutch oven. Cover and cook over med heat for
about 6 minutes until onion is tender. Stir broth, orzo, squash and carrots over onion mixture.
Bring to a boil over high heat. While soup is cooking, cut chicken into small pieces. Add chicken
to soup after carrots are tender. Reduce heat to medium-low, cover, and cook 3-4 minutes or
until chicken is no longer pink. I like to freeze this soup and keep in freezer at work and just
microwave when ready for lunch.
4 Servings
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
340
5g
56 mg
46 mg
24 g
3g
27 g
23
Soup, Salads
and Sandwiches
1 large onion, thinly sliced
2 tablespoons garlic
1 teaspoon ground cumin
1 T. extra virgin Olive oil
3 cans Veggie broth
1-2 small yellow squash
½ package of baby Carrots
¾ pound boneless skinless chicken breasts
1 cup uncooked orzo
Recipe for Health
and Sandwiches
3rd Place Soup 2009
Mushroom-Tarragon Chicken
Kimberly Land
2, 4 oz chicken breasts
1 cup chopped mushrooms
2 scallions, chopped
1 clove garlic, minced
¾ cup chicken broth
¼ cup water
½ tsp tarragon
Salt & pepper to taste
129
3g
67 mg
484 mg
3g
<1 g
25 g
Season chicken with salt & pepper. Cook chicken on a George-Foreman grill. Add mushrooms,
garlic and scallions to a hot skillet. Cook until mushrooms begin to brown. Add broth, water and
tarragon. Simmer until liquid has thickened. Season with salt and pepper. Remove from heat.
Add chicken breasts, cover and allow to sit 5-10 minutes. Serve with sauce spooned over chicken.
2 Servings
Easy Goulash
Louise Schultz
12 oz wide whole wheat noodles
1 can French Onion soup
2 can beef broth, low salt
1 can mushroom soup, low salt
1 cup water
16 prepared meatballs (made with lean ground turkey;
1 oz per meatball)
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
308
6.3 g
123 mg
1109 mg
25 g
4g
33 g
Blend soups together in large skillet, heat to boiling. Add noodles, cook 10-12 minutes. Add water
and meatballs. Boil until heated through and noodles are tender. Very robust and satisfying dish!
4 Servings
24
Soup, Salads
and Sandwiches
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
and Sandwiches
Chicken & Vegetable Soup
Crystal Hogg
Chop skinless chicken into bite size pieces. Add all others to
large pot. Bring to boil. Simmer for 15-20 minutes.
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
318
9.8 g
137 mg
1152 mg
18 g
5g
41 g
4 Servings
Chicken Vegetable Soup
Linda Roe
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Chicken Bouillon
2 quarts water
½ jar Goya Fajita Sauce
1 can Italian style green beans
½ pkg. frozen white corn
1 can kidney beans
1 can pinto beans
frozen chicken fajita meat, chopped
whole wheat pasta, cooked
Mix together and cook until flavors blend. Add pasta before serving.
4 Servings
25
558
6.8 g
70 mg
2096 mg
88 g
18 g
43 g
Soup, Salads
and Sandwiches
1 Rotissarie Chicken (skinned)
1 can rotel
1 can stewed tomatoes
1 can of corn (drained)
1 can of your choice of veggies (drained, green beens
or mixed veg.)
1 box of chicken broth
Potato Soup
6 large potatoes, peeled and cut into cubes
1 ½ cups onion, chopped
3 (14 ounce) cans chicken broth
2 T. butter
2 tsp. salt
1 tsp. freshly ground pepper
1 cup skim milk
1 cup 2% shredded sharp cheddar cheese
3 T. chopped fresh chives
162
4.9 g
17 mg
1076 mg
20 g
2g
7g
Combine first 6 ingredients in 5 quart slow cooker. Cover and cook on high 4 hours on, low 8
hours, or until potato is tender. Mash mixture until potatoes are coarsely chopped and soup is
slightly thickened; stir in milk, cheese, and chives.
10 Servings
Vegetable Beef Soup
Pamela Stabeno
1 lb. lean hamburger meat (or extra lean ground turkey)
½ onion, chopped
1 stalk celery, chopped
2 med. potatoes, diced
1 cup uncooked, sm. shell or elbow noodles
1 sm. can corn
1 sm. can green beans
½ tsp. marjoram
½ tsp. oregano
1 bay leaf
4-5 cups beef bouillon
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
435
12.8 g
0 mg
867 mg
48 g
6g
30 g
Brown meat, onion and celery. Drain fat. Add rest of ingredients, except noodles. Simmer until
potatoes are nearly done. Add noodles and simmer till tender. You can add the frozen vegetables
or whatever kind you like.
26
Soup, Salads
and Sandwiches
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Monica Rhymes
4 Servings
Recipe for Health
and Sandwiches
Recipe for Health
and Sandwiches
Tomato Florentine Soup
Pamela Stabeno
Coat a 3 qt. pot with cooking spray or olive oil, and place over medium heat. Add the onions,
and sauté for 3 minutes or until the onions are soft. Add the tomatoes, vegetable broth or water,
tomato paste, salt, pepper, and Italian seasoning to the pot. Increase the heat to high, and bring to
a boil. Add the pasta, cover and cook over medium-low heat for 8 minutes, or until the pasta is
almost al dente. Add the spinach to the pot and simmer for 1 to 2 minutes, or just until the pasta is
al dente and the spinach is wilted. (Be careful not to overcook as the pasta will continue to soften
as long as it remains in the hot soup.) Ladle the soup into individual bowls, topping each serving
with a tablespoon of cheese, if desired. Serve hot, yields 7 servings.
7 Servings
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
125
.7 g
0 mg
--- mg
--- g
3g
5g
27
Soup, Salads
and Sandwiches
Olive oil cooking spray or 1 tbls. olive oil
1 med. onion chopped
1 can (1pound) unsalted tomatoes, crushed
4 cups unsalted vegetable broth or water
2 T. tomato paste
¾ tsp. salt
¼ tsp. ground black pepper
1 tsp. dried Italian seasoning
4 oz. sea shell pasta
2 cups (packed) chopped fresh spinach
½ cup grated nonfat or reduced fat Parmesan cheese (optional)
1st Place 2008
Chocolate Muffins
Recipe for Health
Desserts
Team Name: License to Lose
Team Members: Laura Cranfill, Cecil Pope, Corey Gokingco, Judy Bloedorn
1 ½ cups white flour
1 ½ cups wheat flour
1 cup granulated splenda
1 can pumpkin (15 oz)
½ cup unsweetened cocoa
½ cup non-fat dry milk
½ cup unsweetened applesauce
¼ to ½ cup water
1 ½ tsp baking powder
1 ½ tsp baking soda
1 tsp salt
2 egg whites
Spray 12 muffin cups with cooking spray. Preheat oven to 350. In large bowl, whisk together
dry ingredients. In small bowl mix pumpkin, applesauce and egg whites until thoroughly
combined. With mixer, combine pumpkin mixture with dry ingredients, adding water for a
smooth consistency. Fill muffin cups and bake 15 to 20 minutes. Baking time depends on oven
and amount of water added. Check after the first 15 minutes of baking for doneness.
Desserts
12 Servings
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
156.8
2.5 g
0g
0 mg
90.4 mg
30.7 g
4g
7.3 g
28
Recipe for Health
Desserts
2nd Place 2008
Low Fat Carrot Cake
Kathleen Gustum
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
1 cup all-purpose flour
1 cup whole-wheat flour
2 tsp baking soda
1 tsp ground cinnamon
½ tsp all spice
¼ tsp nutmeg
4 egg whites
1 ¼ cup firmly packed brown sugar
1 cup unsweetened applesauce
½ cup low fat buttermilk
1 tsp vanilla extract
1 8-ounce can crushed pineapple, drained
2 cups shredded carrots
½ cup raisins
¼ cup chopped walnuts
¼ cup light cream cheese
¼ cup fat-free cream cheese
2 cups powdered sugar
1 tsp lemon juice
½ tsp vanilla extract
269
3.3 g
1.1 g
5 mg
244 mg
54.9 g
2.7 g
5g
For the frosting:
Beat cream cheeses together with lemon juice and vanilla. Add in powdered sugar until desired
consistency. Spread over cooled cake.
16 Servings
29
Desserts
Preparation:
Preheat oven to 350 degrees. Spray a 13-inch x 9-inch baking pan with nonstick cooking spray.
Combine flours, baking soda, cinnamon, all spice and nutmeg in a large bowl. Stir with a whisk.
In another bowl, beat egg whites until soft peaks form. Beat in sugar slowly, followed by the
applesauce, buttermilk and vanilla. Add to flour mixture and stir until just moist. Stir in the
pineapple, carrots, raisins and walnuts. Spoon batter into baking pan and bake for 35-40 minutes,
until a toothpick inserted in the center comes out clean. Cool on a wire rack before frosting.
3rd Place 2008
Low Fat Grape Salad
Kris Guyton
1 lb green or red grapes-preferably red
1 8oz package of fat free cream cheese
½ tsp vanilla
Brown sugar to taste (amount depends on how sweet you want it)
Mix, chill and enjoy!
8 Servings
Key Lime Pie
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Desserts
75.9
0g
0g
40 mg
202.63 mg
12.2 g
1g
4.4 g
Jackie Cicora
1 can sweetened nonfat condensed milk
1 sm 8oz non-dairy whipped topping (lowfat or nonfat is fine)
1/4 cup lemon juice
1/4 cup key lime juice (read label, be sure it’s key lime)
168.75
4.9 g
1.3 g
0 mg
828.1 mg
24.5 g
0g
2.6 g
Graham Cracker Crust
1 pkg crushed graham crackers (a blender or chopper does this job quickly)
3 Tbsp sugar
3 Tbsp melted butter or Promise/Benecol margarine
Crumble all together with a fork until the sugar and butter look well distributed. Pour into pie
pan and press evenly over the bottom and up the sides of the pan with a large spoon. Bake about
5 minutes at 350 degrees until very lightly browned. Cool before adding filling. Makes 2 small
or one large pie crust.
8 Servings
30
Desserts
Beat milk and juices until thick and creamy, fold in whipped
topping with medium speed on mixer. Pour filling into cooled
graham cracker crust and refrigerate for 2-3 hours. Serve with
whipped cream. Makes 2 small or one large pie.
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Oatmeal Cookies
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
John David Coppin
Preheat oven 375 degrees.
1 egg
½ cup oil
½ cup honey
1 cup applesauce
1 tsp vanilla
Mix together.
145
6.5 g
1g
7 mg
147 mg
20 g
Recipe for Health
Desserts
1.5 g
2.7 g
Add to mixture:
1 and ½ cups flour
1 tsp salt
1 tsp soda
1 tsp cinnamon
¼ tsp nutmeg
Mix thoroughly.
Add:
3 cups oatmeal
¼ cup chocolate chips
¼ cup walnuts
25 cookies (servings)
31
Desserts
Stir to mix. Drop by tablespoons onto ungreased baking sheet. Flatten with fork. Bake 18 minutes
and check. Bake 2-3 more minutes if necessary. Cool and eat.
Brownie Crunch
Recipe for Health
Desserts
¾ cup all-purpose flour
½ tsp baking powder
½ tsp table salt
5 Tbsp unsweetened cocoa
1 cup granulated sugar
½ cup light cream cheese, softened
2 large eggs, divided yolks/whites
1 tsp vanilla extract
½ cup crispy rice cereal
2 Tbsp powdered sugar
1 Tbsp butter, melted
Preheat oven to 350 F. Place 2 sheets of non-stick aluminum foil in bottom/sides of a 9-inch pan
(or regular foil with cooking spray). Sift flour, baking powder, salt and cocoa together in medium
bowl. Cream granulated sugar and cream cheese together in bowl until light and fluffy. Add egg
yolks, one at a time, beating until combined; mix in vanilla. Slowly blend flour mixture with
cream cheese mixture. Whisk egg whites until soft peaks begin to form; fold egg whites into brownie mix and spread
batter evenly into pan. Combine cereal, powdered sugar and melted butter in a small bowl;
sprinkle on brownies. Place pan on middle rack in oven and bake just until center sets (25-30
mins). Cool completely and cut into 12 pieces.
Desserts
12 Servings
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
151
4g
1.82 g
44 mg
66.83 mg
19.75 g
1g
2.83 g
32
Angel Food Cookies
Patricia Hoelscher
1 box angel food cake mix
¾ cup of unsweetened applesauce
1 pkg (6 oz) semi-sweet chocolate chips
½ cup of chopped nuts
Mix together cake mix and applesauce (the mixture will be
light and fluffy). Add in chocolate chips and nuts. Drop
teaspoon full of the cookie mix on a parchment paper lined
cookie sheet. Bake at 350 degrees until lightly brown.
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Desserts
248
7g
0 mg
313 mg
42 g
0.8 g
3.5 g
12 Servings
Fat Free Chocolate Cake
Patricia Hoelscher
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
267
0.5 g
0 mg
125 mg
61 g
2.4 g
5.4 g
Preheat oven to 350°F. Spray 13x9 baking pan with nonstick cooking spray. In a medium bowl,
combine flour, cocoa, baking soda and salt. In a large bowl, with an electric mixer at medium
speed, beat the sugar, yogurt, egg whites, vanilla and vinegar until fluffy, (about 2 minutes). With
the mixer at low speed, gradually add the flour mixture; stir until just combined (do not over mix).
Add 2 cups water and stir until just smooth. Pour the batter into the pan. Bake about 40 minutes.
Cool and dust with the confectioners’ sugar.
4 Servings
33
Desserts
3 1/3 cups all-purpose flour
½ cup unsweetened cocoa powder, sifted
1 ½ tsp. baking soda
½ tsp. salt
1 ½ cups sugar
½ cup plain nonfat yogurt
2 egg whites
1 T. vanilla extract
1 T. white vinegar
2 cups water
2 T. confectioners’ sugar
Mango-Lime Ricotta Parfaits
Katy Moore
2 Ripe mangoes, peeled, pitted, and cubed
1 T splenda
½ tsp. grated lime zest
1 T. fresh lime juice
1 ½ cups part-skim ricotta
Toss together mangoes, Splenda, lime zest and juice.
Let stand 20 minutes. Top ricotta with mango mixture,
and serve
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Desserts
188
7.3 g
45 mg
115 mg
24 g
2g
8.3 g
4 Servings
Heart Healthy Pumpkin Spice Muffins
Kelly Hinton
1 box (about 18 oz.) spice cake mix
1 small can (about 15 oz.) 100% pumpkin (not pie filling)
12 Servings
34
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
97
1.6 g
0 mg
151 mg
20 g
0.8 g
1.3 g
Desserts
Preheat oven according to instructions on cake mix. Place
paper liners in muffin pan. Stir together cake mix and pumpkin;
do not overbeat. Spoon into muffin pan, filling cups about 2/3
full. Bake per cake mix’s time for cupcakes or up to 5 minutes
longer. Muffins are done when tops have just cracked and feel
firm instead of ‘wiggly’ in the middle. These freeze well
wrapped in foil. Thawed or room temperature muffins also
warm up nicely in the microwave
Key Lime Pie
Cheri Coninx
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
1 reduced fat graham cracker crust
1 (1/16 oz) package sugar free lime gelatin
¼ cup boiling water
1 (8 oz) container fat-free whipped topping
2 (6 oz) key lime pie yogurt
In large bowl, dissolve gelatin in boiling water. Stir in yogurt with wire whisk. Fold in whipped
topping with wooden spoon. Spread in crust.
Refrigerate for at least 2 hrs.
Recipe for Health
Desserts
160
5g
1 mg
176 mg
23 g
1g
2.8 g
8 Servings
Red Wine Poached Pears with Red Wine Drizzle
Monica Rhymes
In a large saucepan combine wine, water, sugar, cinnamon stick
and cloves. Bring to boil, stirring until the sugar dissolves.
Simmer 10 minutes. Add pears to the pan cut sides down.
Cover and simmer gently until pears are completely tender,
(about 10 minutes). Gently transfer pears to a plate. Raise heat
and boil the poaching liquid until it’s reduced to a syrup (you’ll
have about ½ cup), or about 30 minutes. Serve each pear half with
a scoop of ice cream and a drizzle of the syrup.
6 Servings
35
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
248
2g
10 mg
56 mg
33 g
7.3 g
4g
Desserts
2 cups dry red wine
1 cup water
½ cup sugar
1 cinnamon stick
3 cloves
3 large firm pears, peeled and halved, core scooped out
1 ½ cups low fat vanilla ice cream
1st Place 2008
Elvis’ Favorite Protein Smoothie
Recipe for Health
Smoothies/Drinks & Snacks
Lisa Reeve
2 cups of skim milk (or 1 cup skim milk + 1 cup vanilla frozen yogurt)
2 Tbsp Hershey’s chocolate syrup
1/2 tsp dry fat-free chocolate pudding mix
Calories
605
1/4 cup reduced fat peanut butter
1 banana
Total Fat
12 g
1 cup ice (or as needed)
Sat. Fat
0g
Cholesterol
10 mg
Sodium
716 mg
Total
93 g
Carbohydrates
Dietary Fiber 5 g
Protein
29 g
2nd Place 2008
Go NUTS Smoothie!
Lisa Reeve
36
636
4g
2g
10 mg
336 mg
134 g
10 g
16 g
Smoothies/Drinks
& Snacks
1/2 cup Grape Nuts cereal
1/2 cup vanilla yogurt (Carb & Sugar Control Dannon)
1 cup ice
1 banana
2 cups juice (orange, apple or pineapple)
Blend and feel the energy!
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
1st Place 2009
Mango-Lime Ricotta Parfaits
Recipe for Health
Katy Moore
2 ripe mangoes, peeled, pitted, and cubed
1 T. Splenda
½ tsp. grated lime zest
1 T. fresh lime juice
1 ½ cups part-skim ricotta
In a bowl, toss together mangoes, Splenda, lime zest and juice.
Let stand 20 minutes. Top ricotta with mango mixture,
and serve.
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
257
11 g
45 mg
93 mg
34 g
3g
11 g
4 Servings
2nd Place 2009
Pumpkin Brownie Muffins
Betty Brown
1 (18 oz) box devil’s food cake mix
1 (15 oz) can solid pack pumpkin
12 Servings
37
180
2.5 g
0 mg
390 mg
37 g
2.5 g
2.5 g
Smoothies/Drinks
& Snacks
Mix the two ingredients together. Don’t add anything else that
may be mentioned on the box. The mixture will be very thick
and you will be tempted to add in other things to make the
batter smoother. DO NOT DO THIS AS IT WILL RUIN
EVERYTHING! Place batter into muffin tins (or mini muffin
tins) lined with paper, or sprayed with non-stick spray.
Bake at 400 degrees for 20 minutes. Makes 12 regular or
36 mini muffins
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
3rd Place 2009
Apple Cupcakes
Taylor Russell
Your favorite type of apples
1 T. reduced fat Peanut Butter
1 T. of your favorite toppings (for example - coconut,
raisins, chocolate chips, etc)
Paper cupcake liners
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
210
9g
0 mg
75 mg
26 g
Recipe for Health
4g
5g
Remove stems from apples. Cut apples in half horizontally, and remove core & seeds - you can
use a melon baller for this. Spread peanut butter onto the flesh of the apples. Add any toppings
you want (nutritional info includes coconut). Place in cupcake liners if you’d like.
1 Serving
Rice Crispie Treats
Gladys Miller
6 cups Rice Krispies
1, 10 oz bag marshmallows
3 T Molly Mc Butter natural butter flavored sprinkles
¾ tsp. vanilla (optional)
¾ tsp. water
non stick cooking spray
16 Servings
38
106
0g
0 mg
152 mg
25 g
<1 g
0.6 g
Smoothies/Drinks
& Snacks
Spray large saucepan, spatula, and 9x13x2 pan with cooking
spray. In a loosely covered saucepan, melt marshmallows over
low heat, stirring until smooth. Add butter sprinkles, vanilla,
and water. Mix well. Add cereal. Mix until cereal is coated.
Press into pan. Cut into squares when cool.
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Down Home Deviled Eggs
Monica Rhymes
½ cup light mayonnaise
1 tsp. Dijon mustard
¼ c. chopped pimientos
6 slices cooked bacon, crumbled, or 1/4 cup toasted
slivered almonds
2 T. chopped parsley
½ tsp. each salt and pepper
12 large hard-cooked eggs, halved lengthwise
Parsley leaves, for garnish
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
101
7.8 g
241 mg
209 mg
1g
<1 g
8g
In a small bowl, mix mayonnaise, mustard, pimientos, bacon or almonds, parsley, salt, pepper,
and egg yolks. Spoon mixture into each halved egg white. Garnish each with a whole parsley leaf.
1 Serving
Fulfilling Smoothie
Crystal Hogg
8 oz. Activia light yogurt (whatever flavors you like)
¼ cup carrot juice
½ cup rice milk
½ tsp. ground flax seed (optional)
1 ½ cups frozen fruit
(I suggest two variations, peaches for a peach carrot
smoothie or ½ cup strawberries and a ripe banana work well)
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
476
2g
0 mg
212 mg
82 g
10 g
13 g
1 Serving
39
Smoothies/Drinks
& Snacks
This smoothie is great tasting and full of nutrients and fiber. You can have it as a snack or
use it for an on the go meal. Place frozen fruit in the blender first and then add the rest of the
ingredients to the blender. Blend until smooth. Pour in cup and go. You can throw in one or two
ice cubes if it’s not frozen enough. You can also add more milk if it becomes too thick.
1st Place 2008
Fish Tacos
Teresa Hutka
Sauce
½ cup plain yogurt
1 T light mayo
3 T. fat free sour cream
½ tsp ground cumin
¼ t ground red pepper
Juice of 1 lime
¼ cup chopped fresh cilantro
Mix all ingredients in small bowl.
218.6
5.6 g
.58 g
27.5 mg
308.3 mg
25.4 g
2.65 g
15.16 g
Tacos
Juice of ½ lime
2 Tbsp olive oil
1 ½ lb swordfish, halibut, tilapia, or orange roughy
12 green onion & herb or wheat tortillas
3 cup shredded cabbage or coleslaw mix
2 med tomatoes, chopped
For tacos, preheat grill or broiler. Combine lime juice and oil in small bowl. About 5 mins before
cooking, brush lime mix over fish fillets. Season w/ salt and pepper to taste. Spray surface with
non-stick cooking spray, grill 5 mins, turn over and cover grill for 5 mins. Flake fish or break into
large pieces.
Place tortillas on surface over medium heat 10 seconds on each side. Fill with fish and top with
sauce, cabbage and tomatoes. Roll & serve. 12 Servings
40
Entrees
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Entrees
2nd Place 2008
Chops and Pineapple with Chili Slaw
Recipe for Health
Entrees
Peggy Shaffell
Sprinkle chops with salt and 1 tsp. chili powder. For charcoal grill, cook chops and pineapple on
uncovered grill directly over medium coals 6 to 8 minutes, until chops are done (160° F), turning
once. (For gas grill, preheat; reduce to medium. Grill chops and pineapple, covered). Can also
broil in indoor oven.
Meanwhile, for chili slaw, in large bowl whisk together vinegar, juice, oil, sugar and remaining
½ tsp chili powder. Add cabbage, onion, and sweet peppers; toss. Season with salt and pepper. Serve chops with pineapple pieces and slaw. 4 Servings
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
357
12 g
3g
112 mg
392 mg
20 g
4g
40 g
41
Entrees
8 ½ inch cuts boneless top loin pork chops (1 ½ lbs total)
1 ½ tsp chili powder
½ of a cored, fresh pineapple, sliced
3 Tbsp cider vinegar
3 Tbsp orange juice
2 Tbsp olive oil
1 Tbsp sugar
1/3 of a small, green cabbage, cored and sliced (about 5 cups)
½ of a red onion, thinly sliced
1 small red sweet pepper, cut in strips
3rd Place 2008
Pasta with Eggplant
(1 cup without parmaesan)
2 Tbsp olive oil
1 medium onion, diced
4 cloves garlic, finely chopped
3 medium eggplants
1 28-ounce can diced tomatoes
Fresh basil
1 1-lb package whole wheat rotini noodles
Salt & pepper
Parmesan Cheese
301.5
5.9 g
.5 g
0 mg
145.8 mg
62.5 g
11.15 g
11.07 g
Cook pasta according to package directions. Slice eggplant into round slices. Sprinkle one side
with salt and allow to stand or 15 minutes. Turn over and repeat. Rinse eggplant and pat dry. In
a large skillet over medium heat, heat olive oil and cook onion and garlic for about 5 minutes. Add eggplant, stirring gently. Cook for 8 minutes, or until somewhat tender. Dump in canned
tomatoes and reduce heat to simmer. Add salt and pepper and simmer until eggplant is tender. Toss in cooked pasta and chopped basil. Garnish with shaved or shredded Parmesan.
Diabolos
Calories
78
Total Fat
4.7 g
20-25 jalapenos
Sat. Fat
2.5 g
low-fat cream cheese (1 Tbsp on each jalapeno)
Cholesterol
33.75 mg
12.5 low-fat bacon strips
Sodium
146 mg
10 oz chicken breast
Total
2.8 g
Carbohydrates
Marinate chicken breast in your favorite seasonings and Italian
dressing (fat-free) for at least 1 hr.
Dietary Fiber 3 g
Cut into pieces that will fit into the size of jalapenos you have.
Protein
6.3 g
Cut jalapenos in half and take seeds out. Then spread a small amount of cream cheese in the
bottom. Add a piece of chicken and wrap with a half a slice of bacon. Stick a toothpick in them to
hold together. They can either be grilled or baked in the oven. I prefer grilled.
Carol Peavy
20-25 Servings
42
Entrees
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Kathleen Gustum
Recipe for Health
Entrees
Spring Rolls
Jackie Cicora
3/4 cup cabbage
1/4 small onion
1/4 small red bell pepper
1/2 to 3/4 cup cubed chicken
1 Tbsp sesame oil
2 tsp low sodium soy sauce
9 wonton wrappers
53
2g
.2 g
86.1 mg
76 mg
4.7 g
5.2 g
4g
Chop first three ingredients in a blender with a small amount of water. Drain well in a colander
and add vegetables to finely cubed chicken. Add oil and sauce and stir together.
Separate a few wonton wrappers and lay them on a cutting board or large plate in rows (3 across
and 3 down). Nine wontons in all.
Using a pastry brush or your finger, brush water across the top and down the right side of each
wonton (about 1/2 inch strip). Place a teaspoonful of the mixture in the center of each, fold the
dry corner over the wet corner and press together, making a triangle. Pull corners to the top,
making a little packet. Place packets on lightly greased casserole or wire rack 1” apart. Continue
filling wontons until mixture is gone. Place casserole or wire rack in wok or skillet over boiling water, cover and steam for 10 minutes.
Carefully remove and serve with soy sauce, plum sauce or Chinese mustard. Can also be chilled
and served cold. Freeze left-over wonton wrappers.
9 Servings
43
Entrees
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Entrees
Chicken Soft Tacos
Kristie Burns
This recipe is great because you can use chicken right out
of the freezer - no thawing required!
122.88
3.63 g
.88 g
64.88 mg
376.56 mg
12.88 g
8.24 g
15.03 g
Combine taco seasoning and rotel tomatoes in crock pot. Place chicken in mixture and cover. Put
crock pot on high for 2 hours, on low for 6 hours, or until chicken falls apart. Serve in tortillas
and top with lettuce, cheese and sour cream.
16 Servings (1 oz. chicken in each taco)
Asian Crunch Salad
Teresa Hutka and Donna Heatherly
3 oz uncooked whole wheat spaghetti
1/3 cup seasoned Nakano rice vinegar
2 Tbsp Splenda
3 Tbsp low-sodium soy sauce
1 Tbsp olive oil
1 tsp minced garlic
½ cup chopped green or purple onions
½ cup frozen baby peas
¼ cup red bell pepper strips
¼ cup chopped fresh cilantro
12 oz pkg. broccoli slaw
¼ cup chopped unsalted, toasted almonds
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
126
4.2 g
0.6 g
9 mg
430 mg
18.6 g
3.5 g
4.7 g
Break pasta into 3-inch pieces; cook according to pkg, (omit salt and fat). Drain. Combine vinegar and
next 4 ingredients (through garlic) in a large bowl. Add pasta, onions, and next 4 ingredients (through
slaw) to vinegar mixture; toss gently to coat. Cover and chill at least 2 hours. Top with almonds.
8 servings (¾ cup)
44
Entrees
4 skinless, boneless chicken breast (frozen)
2 cans of rotel tomatoes
1 pkt of taco seasoning
Tortillas - low fat, low carb
Lettuce
Fat free sour cream
2% cheese - shredded
A crock pot
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Entrees
Chicken Parmigiana
Recipe for Health
Entrees
Lisa Reeve
Preheat oven to 350°F. Coat an 8-inch square pan with cooking spray. Place egg whites in a
shallow bowl. Combine bread crumbs with Italian seasoning and salt; pour into another shallow
bowl. Dip chicken in egg whites. Turn to coat. Dip chicken in bread crumbs; turn to thoroughly
coat.
Coat a large skillet with cooking spray and add oil; heat over medium-high heat. When hot, add
chicken and cook until lightly browned and no longer pink in center, about 4 minutes per side.
Pour ½ cup of sauce into prepared baking dish; place chicken in dish and pour remaining sauce
evenly over chicken. Sprinkle with cheeses and bake until chicken is cooked through and cheese
is bubbly: about 25 minutes.
4 Servings
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
265
9g
4.3 g
90 mg
352.5 mg
14 g
2g
32 g
45
Entrees
1 spray olive oil cooking spray
1 lb uncooked, boneless, skinless chicken breast, thinly pounded (four 4-ounce pieces)
2 large egg whites, lightly beaten
½ cup dried bread crumbs
1 Tbsp Italian seasoning
½ tsp table salt or to taste
1 tsp olive oil
1 ½ cup canned tomato sauce
½ cup shredded part-skim mozzarella cheese
1 Tbsp grated Parmesan cheese
Eggplant Lasagna
Recipe for Health
Entrees
Kimberyly Watson
Entrees
2 eggplants
1 ½ lbs ground turkey
2 ½ cans of tomato sauce
4 cups grated mozzarella cheese
1 tbsp of minced garlic
1 tsp season all
1 tbsp dry oregano
1 tbsp dry parsley
Salt and pepper
Cook ground turkey and add season all. Cook until done. Drain and return to pan. Add tomato
sauce, oregano, and parsley. Simmer for 10 minutes. Meanwhile, peel and slice eggplant length
wise about ½ finger tip wide. Place eggplant on cookie sheet and sprinkle with salt to release
water. Let stand for 5 minutes. Rinse under cold water to remove salt. Place on grill and cook
for 1 minute on both sides. Layer eggplant, meat mixture and cheese in casserole dish. Bake at
350 degrees until cheese is melted throughout. 8 Servings
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
280
13.13 g
6.09 g
123.58g
322.31 g
10.73 g
2.42 g
26.83 g
46
Microwave White Chicken Chili
Recipe for Health
Entrees
Kathleen Gustum
1. Slice about ¼ inch off the top of the garlic heads to expose the garlic cloves. Place garlic cut
side up in microwave safe bowl with lid. Sprinkle garlic with ¼ tsp salt and drizzle with 2 tbsp of
olive oil. Cover with lid and microwave on high for 3 minutes. Set aside to cool.
2. Finely dice peppers and onion. Combine peppers and onion in a microwaveable glass
coverable dish (such as an insert for a Crockpot). Add chicken and remaining 1 tbsp oil and
remaining ½ tsp salt. Mix. Microwave COVERED on HIGH for 4 minutes; stir chicken to
separate. Cover and microwave an additional 6-8 minutes until chicken is cooked thoroughly. 3. Squeeze cooled garlic from the heads into a bowl and mash up with a fork. Add garlic, beans,
taco seasoning, and salsa verde to the chicken/pepper mixture and mix. Recover and microwave
on high for another 7 minutes or until completely heated.
8 Servings - 1 cup each
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
230
7g
1.5 g
70 mg
750 g
21 g
4g
21 g
47
Entrees
3 whole heads of garlic
¾ tsp salt
3 tbsp olive oil
2 poblano peppers
1 medium onion
1 ½ lbs boneless skinless chicken (thigh or breast) - DICED
2 tbsp taco seasoning
2 cans 15.5 oz Great Northern beans – drained
1 jar of salsa verde (16oz)
Mexican Smothered Pork Loins
Recipe for Health
Entrees
Nancy Fleischhauer
Brown in Extra Virgin Olive Oil - 1 Tbsp. Remove and set aside. In the drippings, sauté
1 poblano pepper seeded and chopped, 1 red pepper seeded and chopped, 3 jalapeno peppers
seeded and chopped, and 1 tsp salt. Sprinkle Masa Harina over the vegetables.
Add 1 and 1/2 bottle Old El Paso medium Taco Sauce.
Return chops, cover, and simmer 40 minutes on low till fork tender.
Serve with 1/2 cup Jalapeno Flavor Refried Beans & a cup of lettuce shreds topped by 1/4
guacamole.
5 Servings
(without refried beans, lettuce
and guacamole)
Calories
167
Total Fat
8g
Sat. Fat
3.4 mg
Cholesterol
0.4 mg
Sodium
748.2 mg
Total
2.45 g
Carbohydrates
Dietary Fiber .83 g
Protein
20.5 g
48
Entrees
5 1/4 inch or 3 oz pork loins (Season with garlic salt, pepper, powdered cumin and chili powder)
1 Tbsp Extra Virgin Olive Oil
1/2 bottle Old El Paso Med Taco Sauce
1 poblano pepper seeded and chopped
1 red pepper seeded and chopped
3 jalapeno peppers seeded and chopped
1 tsp salt
1 tsp Masa Harina
Chicken Stir Fry
Ann Bostick
461
15 g
65 mg
1372 mg
54.3 g
6g
32 g
In a small bowl, combine soy sauce, corn starch, ginger and bouillon. Add water, set aside. In
skillet/wok over medium heat, cook chicken strips in 1 T oil until no longer pink (3-4 minutes).
Remove, keep warm. Add remaining oil to skillet/wok. Stir fry vegetables until crisp and tender
about 4 minutes. Stir soy sauce mixture and add to skillet/wok, bring to a boil. Add chicken back
to skillet/wok and heat through. Serve over rice. Enjoy!
12 Servings
Diet Coke Chicken
Cheri Coninx
4 skinless, boneless chicken breasts
1 cup catsup
1 can diet coke
Put chicken in a non-stick skillet. Pour catsup & diet soda over
chicken. Turn heat to medium high and cook for 45 minutes,
stirring occasionally. Cover, reduce heat to simmer and cook
another 15-20 minutes. Remove lid and cook till sauce thickens.
VARIATIONS: Add dry onion soup mix, mushrooms, onions
& peppers Add orange soda & ginger & garlic
Options:
Add diet Dr. Pepper instead of coke
Add diet coke with lime & salsa for Mexican flavor
Add BBQ sauce instead of catsup
Use pork chops instead of chicken
4 Servings
49
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
167
3g
65 mg
798 mg
15 g
1g
24.3 g
Entrees
2 T. Soy sauce
2 T. Corn starch
1 T. minced fresh ginger root or ¾ tsp. ground ginger
1 1/3 c. Water
4 Boneless/skinless chicken breasts, cut into strips
2 T. cooking oil
1 c. Broccoli florets
1 c. julienned carrots
1 c. sliced onion
1 c. chopped celery
1 c. frozen snow peas
Hot cooked rice (brown/wild/long grain)
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Entrees
Crock Pot Black Bean Turkey Chili
Kayla Shelley
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
520
6.5 g
45 mg
1818 mg
69 g
18 g
49 g
Heat the olive oil in a large heavy skillet over medium heat; cook onion, bell pepper and garlic
until tender. Add turkey and cook, stirring, until meat is brown. Stir in beans, green chilies,
tomatoes, chili powder, cumin, oregano, and basil. Place entire mixture in a crock pot, cook on
low/med for 6 hours or high for 3-4 hours.
8 Servings
Parmesan Chicken
Ann Bostick
8 Boneless skinless chicken breasts
1 cup fat free mayonnaise
½ cup grated fat free parmesan cheese
2 tsp. oregano
1/8 tsp. pepper paprika, optional
Place chicken in greased 3 quart shallow baking dish. Bake
uncovered at 400 for 20 minutes. Meanwhile, combine
mayonnaise, parmesan cheese, oregano and pepper. Spread
over chicken. Sprinkle with paprika if desired. Bake 20 minutes
more, until juices run clear.
8 Servings
50
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
147
3g
65 mg
490 mg
8g
<1 mg
24 g
Entrees
1 T. olive oil
½ onion, diced
2 cloves garlic, minced
1 pound extra lean ground turkey
2 (15 ounce) cans black beans, undrained
1 (15 ounce) can dark red kidney beans, undrained
1 (28 ounce) can crushed tomatoes
1 small can green chilies (optional)
½ yellow bell pepper, diced
1 ½ T. chili powder
1 T. dried oregano
1 T. cumin
1 T. dried basil leaves
Recipe for Health
Entrees
Flank Steak with Caramelized Onions
Monica Rhymes
Melt butter in large skillet over medium heat. Add onions; cover and cook, stirring occasionally,
until tender, about 7 min. Add bell pepper, sage, and oregano. Stirring constantly, cook,
uncovered, over med-high heat for 4 to 5 minutes. until onions are golden and peppers are crisptender. Preheat a grill pan over med-high heat. Trim fat from steaks. Rub with salt and black
pepper. Grill 8 to 12 minutes. for medium rare or 12 to 15 minutes for medium, turning once. To
serve, thinly slice steak diagonally across the grain and top with onion mixture. Serve with warm
tortillas and black beans on the side.
6 Servings
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
568
18.5 g
89 mg
1077 mg
53 g
10 g
46 g
51
Entrees
1 T. butter
2 large red onions, halved lengthwise and thinly sliced
1 red or green bell pepper, cut into thin strips
½ tsp. dried sage
½ tsp. dried oregano
1 ¼ to 1 ½ pound beef flank steak
¼ tsp salt
1 T. freshly ground black pepper
4, 7-inch flour tortillas, warmed
1, 15-ounce can black beans, rinsed and drained, warmed
Recipe for Health
Entrees
Herb Roasted Chicken and Vegetables
Katy Denakes
Preheat oven to 375 degrees. Rinse chicken, remove excess fat and pat dry. Set the chicken into a
large roasting pan. Sprinkle the cavity with kosher alt, and stuff with one lemon half and 3 cloves
of garlic that have been lightly crushed. Finely chop the remaining three cloves and combine
with the olive oil, juice of remaining half of lemon, oregano, parsley and rosemary. Drizzle half
the oil mixture over the chicken and reserve the rest. Sprinkle chicken with salt and pepper. Bake
chicken for 30 minutes at 375 degrees, basting once, and then place bell peppers, onion, carrots
and potatoes around the chicken. Drizzle vegetables with remaining oil mixture and continue
baking for 45 minutes, basting occasionally.
4 Servings
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
854
50 g
185 mg
1331 mg
41 g
6g
63 g
52
Entrees
1 whole chicken (about 4 1/2 pounds)
1 T. kosher salt
1 large lemon cut in half
6 cloves garlic, divided
6 T. extra virgin olive oil
2 tsp. finely chopped oregano
2 tsp. finely chopped parsley
2 tsp. finely chopped rosemary
Salt and freshly ground pepper, to taste
1 red bell pepper
1 green bell pepper seeded and cut into 2 inch chunks
1 medium onion, peeled and cut into wedges
8 ounces ready to eat, baby cut carrots
1 pound small new red potatoes cut in halves
Recipe for Health
Entrees
Instant Soup
Lauri Kristinek
364
12 g
50 mg
1139 mg
27 g
3.5 g
22 g
Combine the meatballs, tomatoes, potatoes and water in large saucepan or dutch oven. Bring to
boil over medium high heat. Reduce heat to medium and simmer, covered, stirring occasionally
until meatballs are hot (12-15 minutes). Stir in green beans and cook 6-8 min. more. Since I use
fresh potatoes and onions I cook them in enough water to boil them, then add the can of tomatoes,
broth and meatballs and green beans and cook 15 mins more. If I use cans of green beans, I put
them in last after I cook everything for 15 minutes. This is a recipe you can add other things that
you like and it will be ok. ENJOY!
6 Servings
Leek – Potato Soup
Christine McCormick, RN
1 bundle of leek (typically 3 per bundle)
2 medium size baking potatoes
1 Knorr vegetable broth cube
Cut the green part of the leek about 2 inches from the white
section and discard the green part. Trim the end with the roots
and discard. Cut the leek lengthwise and then slice in about
1/2 inch slices. Rinse well in water (dirt tends to be caught between
the layers). Peel and dice the potatoes. Place the prepared leek
and potatoes in a crock pot with 3 cups of water. Cook on low
heat overnight or until the potatoes are nice and soft. Place 1/3
of the soup in a blender and blend slightly. Mix the blended part
with the rest (to give it a thicker, creamier texture). Season to taste
and serve.
4 Servings
53
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
211
2g
0 mg
757 mg
48 g
5g
5g
Entrees
1 lb. frozen meatballs
1 (14 oz) can diced tomatoes w/balsamic vinegar, basil and
olive oil
1 (1 lb. 4 oz) pkg. refrigerated diced potatoes with onions
1 (14 ½ oz) can beef broth
1 pkg. frozen Italian green beans
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Entrees
Speedy Chili
Calories
Total Fat
Dietary Fiber
Betty Brown
Entrees
1 ½ lbs. lean ground beef/turkey
2 small onions chopped
½ cup chopped green pepper
1 tsp. minced garlic
2 cans kidney beans rinsed and drained
2 cans (14 ½ oz cans) stewed tomatoes
1 28 oz can crushed tomatoes
1 bottle beer or nonalcoholic beer
1 6 oz can tomato paste
¼ c. chili powder
¾ tsp. oregano
½ tsp. hot pepper sauce
¼ tsp. sugar
¼ tsp. salt
¼ tsp. pepper
154
5g
4g
Recipe for Health
Entrees
In a large pot, cook beef, onions, green pepper and garlic over medium heat until meat is no
longer pink. Drain. Add remaining ingredients, bring to a boil. Reduce heat, simmer uncovered
for 10 minutes.
15 Servings
Turkey Burgers
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Ann Bostick
1 lb. extra lean ground turkey breast
Egg substitute equal to 1 egg
¼ c. Dry bread crumbs (whole wheat)
1 tsp steak sauce
1 tsp spicy brown mustard
¼ tsp. dried thyme
¼ tsp. pepper
4 whole wheat hamburger buns
Lettuce leaves
Tomato slices
346
5.5 g
45 mg
599 mg
37 g
7g
37 g
In bowl, combine first seven ingredients. Form into 4 patties. Grill until no longer pink. Serve on
hamburger buns with lettuce and tomato.
4 Servings
54
Vegetarian Chili
Lynn Azuma
1 onion
1 red pepper
1 green pepper
½ T. olive oil
2 garlic cloves
1 T. cumin
1 T. chili powder
1 can black beans
1 can dark red kidney beans
1 can diced tomatoes
1 cup frozen corn
328
5g
0 mg
1477 mg
53 g
15 g
20 g
Dice onion, red pepper and green pepper. Heat saucepan and add 1/2 T olive oil. Saute garlic
(pressed), onions, and peppers for 5 minutes or until soft. Add spices and stir. Drain beans and
add. Add can of tomatoes with juice. Stir and simmer for 15 minutes. Add corn and simmer for
additional 5 minutes. Quick, easy and delicious as is or over rice.
4 Servings
Asian Chicken K-bobs
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Monica Smucker
216
2.8 g
65 mg
1713 mg
13.8 g
1 ½ lb chicken breast
1 green bell pepper
1 red bell pepper
¾ cup red wine vinegar
¾ cup reduced sodium soy sauce
6 garlic cloves, minced
1.3 g
1/3 cup sugar
28 g
½ tsp. salt
1 tsp. pepper
Pineapple rings
Dipping Sauce: 3 garlic cloves, minced, 1 tsp hot pepper sauce, ½ cup red wine vinegar
Skewer chicken and peppers, and place in marinade of vinegar, soy sauce, garlic, sugar, salt and
pepper. Marinade for 2-4 hours, drain and add pineapple (optional). Grill until cooked thoroughly.
Serve kabobs with dipping sauce.
4 Servings
55
Entrees
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Entrees
Vegetarian Fiesta Tostadas
Staci Taylor
Entrees
4 corn tortillas
1 can of black beans, drained and rinsed
1 small can of corn, drained and rinsed
1 jalapeno diced
1 tomato, diced and seeded
1 cup plain non-fat yogurt
Lime
½ tsp. honey
lettuce, shredded
1 small can of sliced black olives
Place tortillas on a baking sheet and bake until crispy at 350. Remove and transfer to plates. In a
bowl combine beans, corn, jalapeño, and tomato. Squeeze lime juice over the mixture and add 1/2
teaspoon of honey. Stir mixture and spoon mixture (either chilled or heated) evenly divided between
the tortillas. Top with lettuce and olives. Drizzle cilantro sauce (about 1 teaspoon per tostada) over
each tostada. Garnish with cilantro sprig. Serve immediately.
For cilantro sauce: 1 cup plain non-fat natural yogurt, handful of fresh cilantro, pinch of salt fresh
pepper, to taste tabasco sauce, a few dashes, 1 teaspoon of barbeque sauce. Blend ingredients in
blender until smooth. Cover and chill.
4 Servings
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
Entrees
265
3.8 g
1 mg
835 mg
46 g
8g
12.5 g
56
Honey Mustard Bacon Swiss Chicken
Sarah Smith
Over warm chicken breast, add bacon, cheese and honey mustard. For added flavors add
guacamole over top. You can serve as a sandwich on a bun of your choice, or I like to eat this
(with no bread) and a side of sautéed squash, zucchini, and purple onion! To make, in sauté
pan I add squash, zucchini, and purple onion small amount of butter, garlic powder or salt, and
McCormick’s steak seasoning. I cook until vegetables are a little soft.
4 Servings
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
520
20 mg
95 mg
1090 mg
54 g
7g
40 g
57
Entrees
1, 4oz. boneless, skinless chicken breast (cooked)
Swiss cheese (sliced)
Bacon (cooked)
Low Fat Miracle Whip
½ cup honey
1/3 cup spicy mustard
¼ cup Guacamole
* Bread of choice**
Recipe for Health
Entrees
1st Place 2008
Grilled Shrimp-Stuffed Tomatoes
Recipe for Health
Super Sides
Kathleen Gustum
8 medium tomatoes
2 Tbsp olive oil
1 cup shredded Jalapeno Jack Cheese
2 cups peeled and chopped Wild Gulf Brown Shrimp
½ cup chopped fresh cilantro
1 teaspoon Seafood Seasoning Blend
Cut tomatoes in half, scoop out pulp and set it aside. Brush outside of tomatoes with olive oil.
Stuff each tomato with ¼ cup of the mixture and set on a vegetable grilling rack coated with
nonstick cooking spray.
Prepare charcoal or gas grill for cooking (375°F). Place tomatoes on grill, close lid, and grill for 5
to 8 minutes or until shrimp is cooked and cheese melts.
8 Servings
(One serving = 2 tomato halves)
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
130
9g
3.5 g
50 mg
210 mg
6g
1g
9g
58
Super Sides
Combine pulp, cheese, shrimp, cilantro, and seafood seasoning in a bowl and toss to coat
ingredients.
2nd Place 2008
Potato Salad with Horseradish Dressing
Recipe for Health
Super Sides
Julene Hollenkamp
A perfect tangy side for sweet barbecued meats and chicken; use the larger amount of horseradish
if you like a little kick. Make the salad at least 2 hours ahead to allow the flavors to blend.
Cook the potatoes in a large pot of boiling water just until tender, 15-25 minutes depending on
size. Drain and cool completely.
Combine the mayonnaise, vinegar, horseradish, salt, and pepper in a large nonreactive bowl; add
the potatoes, tomatoes, onion, and celery. Gently toss to coat. Cover and refrigerate at least 2
hours and up to 1 day.
Makes 6 servings.
(1/2 cup):
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
107
1g
0g
1 mg
.189 mg
25 g
4g
2g
59
Super Sides
1 ½ pounds red potato
1/3 cup fat-free mayonnaise
1 ½ Tbsp cider vinegar
2-3 tsp prepared horseradish
¼ tsp seasoned salt
Freshly ground pepper to taste
1 cup halved grape or cherry tomatoes
½ small sweet onion, finely chopped
2 celery stalks, finely chopped
Recipe for Health
Super Sides
3rd Place 2008
Cabbage and Potatoes
Nutrition Facts
Calories
Total Fat
Total
Carbohydrates
Protein
Kimberly Watson
1 head of cabbage
2 cups of diced potatoes
1 small onion
2 tbsp of minced garlic
½ tsp of season all
½ tsp of pepper
38
.33 g
8.42 g
.33 g
6 Servings
BLT Potato Salad
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Lisa Reeve
8 large red potatoes
1 lb Jennie-O extra lean turkey bacon
1 large white onion, chopped
1 cup light mayo
1 cup fat free sour cream
3 Tbsp skim milk
2 ½ cup shredded lettuce
2 large tomatoes chopped
2 cup Fat free shredded cheddar cheese
353
4.4 g
4.05 g
30 mg
565 g
38.1 g
7.7 g
25.1 g
Wash and boil potatoes until tender. Cool. Chop & cook bacon and onion together in pan using
fat-free cooking spray until bacon is crispy. Mix light mayo, sour cream, and milk. Separately
mix potato, and onion/bacon mixture. Add mayo mix to potato mix and toss into 13x9” pan
or other serving dish. Refrigerate 3 hours. Serve topped with lettuce, tomatoes and shredded
cheese.
8 Servings
60
Super Sides
Cut and wash cabbage, set aside. Cut onion into ring slices. In a large stock pot, add all
ingredients with ¼ cup of water. Simmer on med/low for 20-30 minutes or until cabbage and
potatoes are done.
Baked Sweet Onion
Jackie Cicora
1 large sweet onion, cut in eighths
1 pat butter or margarine
1 tsp beef bullion granules
Place cut up onion in small casserole with lid. Add butter and
beef bullion. Cover with lid. Bake in microwave at full power
for 2-3 minutes or as needed until onion is cooked. Serve as side dish. Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
52
2.26 g
2g
15 mg
980 mg
8g
Recipe for Health
Super Sides
1.5 g
.45 g
2 Servings
Cheri Coninx
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
1 medium zucchini
1 medium summer squash
1 medium red bell pepper
1 medium yellow bell pepper
1 lb. fresh asparagus
1 red onion, chopped
1 tsp. salt
½ tsp. black pepper
dash of garlic powder to taste
84
5.5 g
0 mg
297 mg
8.4 g
2.8 g
2.1 g
Preheat oven to 450 degrees Cut zucchini, summer squash, red pepper, yellow pepper and
asparagus into bite-size pieces. Put all vegetables in a large roasting pan and toss with oil, salt,
pepper and garlic. Spread in single layer. Roast for 30 min., stirring occasionally until vegetables
are lightly browned and tender. VARIATIONS: Use root vegetables such as sweet potato, carrots,
rutabaga, turnips etc.
4 Servings
61
Super Sides
Oven Roasted Vegetables
Recipe for Health
Super Sides
Shoe Peg Corn Salad
Sheryl Wolske
1 cup chopped carrots
1 bell pepper, chopped
1 cup chopped celery
½ cup diced onion
1 can Shoe Peg corn
1 can black beans, drained
1 can black eyed peas
1 tsp. celery seed
1 cup sugar
¾ cup vinegar
½ cup Wesson oil
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
219
10 g
0 mg
302 g
22 g
3g
6g
4 Servings
Sweet Potato and Apple Casserole
Monica Rhymes
2 medium sweet potatoes
1 ½ T. unsalted butter, softened
¼ tsp. ground cinnamon
¼ tsp. ground ginger
1/8 tsp. ground allspice
3 Granny Smith apples, peeled, coed and cut into ½ inch rings
2 T. maple syrup
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
175
4.5 g
0 mg
21 g
35 g
6g
Preheat oven to 350 degrees. Place the sweet potatoes on a
1g
piece of aluminum foil and roast until they can be easily pierced
with a fork, about 1 hour. Let cool slightly. Trim the ends and pull off the peels; slice into 1/2 inch
rounds. Butter a small (3 1/2 quart) casserole dish with half the butter. In a bowl, stir together
cinnamon, ginger and allspice. Arrange half the apple rings and sweet potato rounds in alternating
layers in the dish; sprinkle with half the spice mixture and half the maple syrup. Layer in the rest
of the apples and sweet potatoes, ending with apples. Sprinkle with remaining spices, drizzle with
remaining syrup; dot with the rest of the butter. Cover and bake until apples are very tender, about
45 minutes.
2 Servings
62
Super Sides
Chop carrots, bell pepper, celery, and onion very fine. Mix with corn, black beans, and black eyed
peas. In a small pan, mix celery seed, sugar, vinegar, oil, salt, and pepper and bring to a boil.
Pour over vegetables and refrigerate overnight.
Sweet Potato Bake
Betty Brown
6 Lg. sweet potatoes
3 T. butter
1 can (8 oz) unsweetened pineapple, crushed, drained
1/2 cup dried cranberries, divided
1/3 cup orange juice
3/4 tsp. salt
2/3 cup Miniature marshmallows
1/3 cup Chopped pecans
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
139
5g
0 mg
167 g
22 g
3g
1.5 g
12 Servings
Katy Denakes
2 T. low fat margarine
1 c. sliced onion
6 medium sweet potatoes, Peeled and cut into 1-inch pieces
(about 3 pounds)
2 T. dijon mustard
2 T. honey
½ tsp. pepper
2 c. fat free chicken broth
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
124
2g
0 mg
219 g
25 g
3g
2.4 g
Melt margarine n a large saucepan over medium heat. Add onion and sweet potatoes. Saute for 5
minutes. Add mustard and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer
20 minutes or until sweet potatoes are very tender. Place sweet potato mixture in food processor;
process until smith.
2 Servings
63
Super Sides
Scrub and pierce sweet potatoes. Bake at 400°F for 45-55 minutes or until tender. Cut potatoes
in half, scoop out pulp and place in large bowl. Stir in butter until melted. Stir in pineapple, ¼
cup cranberries, orange juice and salt. Transfer to a 11x7 baking dish coated with cooking spray. Cover and bake at 350°F for 30 minutes. Uncover, sprinkle with marshmallows, pecans and
remaining cranberries. Bake 8-10 minutes longer. Texas Twist Sweet Potatoes
Recipe for Health
Super Sides
Recipe for Health
Super Sides
Uncle Bills Cranberry Relish
Joyce Juan
1 lb fresh cranberries
1 large orange
2 - 3 T. turbinado sugar
Optional:
1 cup fresh or rehydrated Jamaica (hibiscus flowers)
Peel, segment, and seed oranges. Coarse chop all
3 (or 4) ingredients on low speed with a blender,
food processor, or by hand.
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
160
<1 g
0 mg
11 mg
39 g
5g
<1 g
2 Servings
Super Sides
Cucumber Salad
Sarah Smith
1 bag large elbow noodles, cooked
1 cup low fat Miracle Whip
2 cucumbers, peeled and sliced.
2 tsp. seasoning salt
1 tsp. salt
1 tsp. pepper
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
In a large bowl add all ingredients and mix well.
Let chill. Serve.
2 Servings
64
281
7g
75 mg
962 g
49 g
2.5 g
8.6 g
California Bake
Monica Smucker
1 bag frozen California Blend (broccoli, cauliflower, carrots)
1 can reduced-fat cream of chicken soup
1 cup cheddar cheese
1 package reduced fat Ritz crackers
Salt & pepper to taste
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
283
12 g
33 mg
923 mg
27 g
Recipe for Health
Super Sides
5g
12 g
Cook vegetables in boiling water until parboiled, then put in a greased baking pan. Add salt
and pepper to taste. Mix soup and cheese, and layer over vegetables. Mix 1 T melted butter
and package of crushed Ritz crackers and sprinkle over top. Bake at 350 for 30 minutes or until
bubbly.
Super Sides
2 Servings
Festive Green Beans
Ann Bostick
1 lb Fresh green beans
1/2 cup water
1/2 tsp. salt
1/4 tsp. pepper
1/2 tsp. garlic powder
1/3 cup Mexican stewed tomatoes
Cut beans into 2 inch pieces, place in sauce pan, add water
and salt, bring to boil. Simmer 15 minutes until tender, drain.
Add pepper, garlic, and tomatoes. Heat through and serve.
4 Servings
65
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
48
0g
0 mg
366 g
11 g
4.5 g
2.25 g
Recipe for Health
Super Sides
Herbed Sweet Potatoes
Monica Smucker
4 sweet potatoes, peeled and sliced. 3 T. olive oil
2 garlic cloves, minced,
Kosher salt, red pepper, thyme to taste
Combine all ingredients and place potato slices in single
layer in a 9x13 pan. Bake at 450°F for 35 minutes or until
slightly browned and tender. Garnish with thyme sprigs.
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
195
11 g
0 mg
111 mg
24.5 g
4g
2.3 g
4 Servings
Super Sides
66
1st Place 2008
Oatmeal Bake
Recipe for Health
Team Name: Footloose Finance Friends
Team Members: Jenelle Van Matre, Janisue Zajicek, Gayle Farrow, Camille Martens
Mix:
3 cups old fashioned Oats
1/3 cup Splenda brown sugar
2 tsp baking powder
2 tsp cinnamon (or more)
Heaping 1/2 tsp salt
1/3 cup chopped nuts
½ cup raisins (or dates or dried cranberries or…..)
Add:
2 2/3 cup 1% milk
3 Tbsp ground flax seed (or 2 T melted butter, either can be omitted without affecting outcome)
2 eggs (or equivalent egg substitute)
Mix dry ingredients, then stir in remaining ingredients. May be baked in 2 9-inch pie plates or
9x13 pan. Spray pan(s) lightly with cooking spray, then add mixture. Bake at 350 degrees for
30-40 minutes or until set & lightly brown on top. 12 Servings
Nutrition Facts (per serving) (Using eggs, flax seed, and raisins)
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
185
5.9 g
0.4 g
16.7 mg
150 mg
28.2 g
3.4 g
6.1 g
67
Happy Healthy
Holidays
Cut in wedges or squares and serve. May be served hot or at room temperature; reheats nicely in
the microwave. Bake ahead & have breakfast ready in seconds.
2nd Place 2008
Fruit Salsa with Tortilla Chips
Recipe for Health
Phyllis Johnson
To make Chips:
Eight to Ten Flour Tortilla Chips
1/4 cup sugar
2 Tbsp brown sugar
1 tsp cinnamon
Canola oil spray or Pam spray
Combine sugars and cinnamon. Spray individual tortilla shells with canola oil or olive oil.
Sprinkle each tortilla shell with the combined sugar–cinnamon mixture. Very little is needed, just
to lightly sweeten the shell. Cut each tortilla shell into eight equal parts. Place these on a cookie
sheet and bake at 450 degrees for 5-minutes. Remove from oven and let cool. These will have to
be stored in an air tight container to maintain crispness.
Toss all ingredients together and chill one (1) hour.
Approximately 16 Servings at four chips per serving.
(4 chips with ¾ teaspoon salsa)
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
68
76
0.2 g
0g
0 mg
12.64 mg
18.25 g
0.27 g
0.3 g
Happy Healthy
Holidays
Fruit Salsa:
1 cup finely chopped or shredded pineapple
1/2 cup chopped mango
1 cup chopped fresh strawberries
1 Tbsp fresh mint leaves, finely chopped
1 Tbsp fresh lime juice
Optional: 1 small jalapeno, (2-inch in length) finely chopped, seeds removed.
3rd Place 2008
Pumpkin Bread
Jackie Cicora
2 ¾ cup splenda
2/3 cup oil
1/3 cup applesauce
2 eggs beaten
1/3 cup non-fat plain yogurt
1 16 ounce can pumpkin
3 ½ cup flour
2 tsps baking soda
2 tsps salt
1 tsp baking powder
1 tsp nutmeg
1 tsp allspice
1 tsp cinnamon
½ tsp ground cloves
2/3 cup water
1 cup raisins (plump with a bit of water in the microwave first)
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
281.6
2.49 g
.74 g
43.16 g
4235.4 mg
58.57 g
4.1 g
7.17 g
This recipe is adapted to lower the fats and is originally from the Best Recipes From the Backs of
Boxes, Bottles, Cans and Jars.
69
Happy Healthy
Holidays
Cream sugar, oil and applesauce. Add eggs, yogurt, pumpkin and mix well. Add flour cup by cup
along with the rest of the ingredients. Mix well. Pour into 2 well-greased and floured loaf pans
(9x5). Bake at 350 degrees for about 1 ½ hours. Test with toothpick at 55 minutes. Let stand for
10 minutes before removing from pan. Makes 2 loaves.
Approximately 10 servings.
Recipe for Health
Rockfish Seafood Grill’s
AWARD WINNING MEXICAN SHRIMP MARTINI
Recipe for Health
Lisa Reeve
FOR EACH SERVING:
6 oz. of Mexican Shrimp Martini Cocktail Sauce (recipe follows)
15 medium boiled shrimp, peeled and chilled
1 tsp blackening spice (add to desired flavor)
1 lime wedge
2 sprigs cilantro, without stems
Place the sauce, shrimp, seasoning, and tequila sauce in a Bartender’s metal tumbler. Squeeze
the juice from the lime wedge into the tumbler and cover the top with a tight fitting lid or glass.
Shake like you’re making a real martini.
When thoroughly mixed, pour into a serving glass. Place the glass on a plate and arrange the
shrimp around the base of the glass. Garnish with the cilantro sprigs.
6 servings.
70
Calories
Total Fat
Sat. Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
159
3.5 g
0g
167.1 mg
573.1 mg
14.6 g
2.3 g
18.83 g
Happy Healthy
Holidays
Prepare Cocktail Sauce (approximately 6 servings):
1 cup Roma tomatoes, chopped 1/4-inch
1 cup yellow jumbo onion, chopped 1/4-inch
3/4 cup Heinz ketchup
1/2 cup cold water
1/4 cup cilantro, chopped fine
6 tbsp avocado, chopped 1/2-inch chunks
1 tbsp red Tabasco sauce
1 tbsp green Tabasco sauce
1/2 tbsp jalapeno pepper, chopped fine and deseeded
1/4 tbsp Worcestershire sauce
1/4 tbsp Cajun chef hot sauce
2 tsp lime juice, fresh squeezed
Combine all ingredients in a large bowl; mix well and
chill for at least 2 hours.
Butternut Squash with Barley Stuffing
Recipe for Health
Katy Danekas
1 pound Butternut squash
1 cup diced red bell pepper
½ cup thinly sliced green onions
1 (10 ½ oz) can fat free chicken broth
1 ½ tsp. rubbed sage
¾ cup uncooked pearl barley
2 T. chopped fresh parsley
½ tsp. salt
1/8 tsp. pepper
½ cup (2 ounces) shredded part skim mozzarella cheese
4 Servings
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
266
7g
10 mg
567 mg
45 g
7g
12 g
71
Happy Healthy
Holidays
Preheat oven to 350°F. Cut each squash in half lengthwise, and discard seeds and membranes.
Place squash, cut side down, on baking sheet, and bake at 350 for 35 minutes or until tender.
Cool to touch. Scoop out pulp. Leaving a ½ inch shell. Mash pulp to measure 2 cup; set aside.
Heat oil in a large saucepan over medium heat until hot. Add bell pepper and onion; sauté 15
minutes. Add broth and sage; bring to a boil. Stir in barley; return to a boil. Cover, reduce heat,
and simmer 15 minutes. Uncover; cook 10 minutes or until most of liquid is absorbed. Remove
from heat; stir in mashed squash, parsley, salt, and pepper. Divide mixture evenly among squash
halves. Place on a baking sheet; bake at 350 for 15 minutes. Sprinkle evenly with cheese; back an
additional 5 minutes or until cheese melts. Great for any vegetarians your family might have over
for the holidays!
Cinnamon-Apple Cake
Recipe for Health
Katy Danekas
1 ¾ cups splenda, divided
½ cups low fat margarine, softened
1 tsp. vanilla
6 oz. fat-free cream cheese, softened
2 Large eggs
1 ½ cups all-purpose flour
1 ½ tsp. baking powder
¼ tsp. salt
2 tsp. cinnamon
3 cups chopped peeled Rome Apple
Cooking Spray
12 Servings
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
186
9g
34 mg
296 mg
23 g
1.7 g
5g
72
Happy Healthy
Holidays
Preheat oven to 350°F. Beat 1 1/2 cup splenda, margarine, vanilla, and cream cheese at medium
speed until well-blended (about 4 minutes). Add eggs, 1 at a time beating well after each
addition. In another bowl, combine flour, baking powder, and salt. Add flour mixture to creamed
mixture, beating at low speed until blended. Combine 1/4 cup splenda and cinnamon. Combine 2
tablespoons cinnamon mixture and apple in a bowl, and stir apple mixture into batter. Pour batter
into an 8-inch spring form pan coated with cooking spray, and sprinkle with remaining cinnamon
mixture. Bake at 350°F for 1 hour and 15 minutes or until cake pulls away from the sides of pan.
Cool the cake completely on a wire rack, and cut using a serrated knife. Note: you can also make
this cake in a 9-inch square cake pan. Just reduce the cooking time by 5 minutes.
Cranberry Salad
Ann Bostick
1 Bag Cranberries
Handful cilantro
Jalapenos (no seeds for mild)
Juice and zest of 1 lime
1 cup Splenda
Chop cranberries, cilantro, jalapenos and onions to desired
consistency. Add lime juice, zest and splenda. Mix well.
Let set overnight. Serve over fat-free cream cheese with
crackers or with turkey.
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Recipe for Health
90
<1 g
0 mg
0 mg
20 g
5g
<1 g
8 Servings
Go Green
Shannon Trim
This is a great way to start the day!!!!!
Blend on medium blend or until all the green is liquid.
Pour into a large drinking glass and enjoy!
8 Servings
73
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
216
2g
0 mg
11 mg
56 g
10 g
5g
Happy Healthy
Holidays
1 hand filled with fresh green veggies or Green Veg powder
1 banana
4 strawberries
1 orange
½ cup of crushed ice
Holiday Beans with Cranberries
Recipe for Health
Cheri Coninx
1 lb. frozen cut green beans
1 tsp. grated orange rind
½ cup dried cranberries or fresh cranberries
2 T. honey
¼ cup bacon bits (homemade are best)
Cook beans to tender crisp, adding orange peel before cooking.
Drain. Stir in cranberries and honey. Top with bacon bits and
heat through (if using fresh cranberries, wait until they start
to pop).
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
120
1.5 g
0 mg
2 mg
24 g
2.5 g
3.3 g
4 Servings
Holiday Fruit Salad
Joyce Juan
½ pound fresh cranberries
2 large navel oranges
1 large grapefruit
2 medium red apples (Red Delicious preferred)
1 green apple
1 Bartlett pear
1 small can crushed pineapple in juice
1 lemon for juice
optional: cinnamon, nutmeg
92
<1 g
0 mg
2 mg
27 g
5g
1g
Chop cranberries with blender or food processor until they become small, chunky bits. Peel,
segment, and cut oranges and grapefruit into bite-size pieces. Cut apples and pear into bite-size
pieces, leaving the skin on for fiber and color. Dip apples and pear into some water with lemon
juice to keep them from turning brown. Drain pineapple. Mix all the fruits together in a large
bowl until it looks coated in cranberry and pineapple. Optional: sprinkle cinnamon or nutmeg for
some more holiday flavor; use orange or lemon zest for some added appeal.
Summer version: substitute peaches for cranberries for a summer fruit salad.
8 Servings
74
Happy Healthy
Holidays
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Pam’s Cranberry Salsa
Pamela Bridges
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
1 package fresh cranberries
1 bunch green onions with tops
Half cup chopped cilantro
1 large scallion
Jalapeno to taste
¾ cup of sugar on ½ cup chopped pecans
Options:
Pepper jelly can be added in place of jalapeños,
Lessen sugar amount to one half cup.
Recipe for Health
134
5g
0 mg
0 mg
9.6 g
3.4 g
1g
Put all ingredients in food processor and chop to a fine consistency. Form a ball from cream
cheese and pour mixture over it. Serve and spread over your choice of crackers. It’s really good
on Ritz! Everyone loves this one. Great as an appetizer before a meal, for a Christmas party or
just anytime!
12 Servings
Stuffed French toast
1/2 cup fat-free cream cheese
2 T. plus ½ c. strawberry jam
8, 1-inch slices French bread
2 egg whites
1 egg, slightly beaten
3/4 cup fat free milk
1/2 tsp. vanilla extract
1/8 tsp. apple pie spice nonstick cooking spray
213
2g
27 mg
464 mg
48 g
0g
9.6 g
Combine cream cheese and 2 Tbs. jam. Make a slit in each slice of bread to form a pocket; fill
each with 1 Tbs. of cream cheese mixture. In a small bowl combine egg whites, egg, milk, vanilla
and apple pie spice. Lightly coat a nonstick griddle with cooking spray; heat over medium heat.
Dip bread into egg mixture, coating both sides. Place slices on the hot griddle. Cook about 3
minutes or until golden brown, turning once. Meanwhile in a small sauce pan heat the 1/2 cup
jam until melted. Pour over French toast.
8 Servings
75
Happy Healthy
Holidays
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
Monica Rhymes
Tasty Green Bean Casserole
Recipe for Health
Victoria Harlan
2 cans of french style green beans
2 cans of reduced fat cream of mushroom soup
2 cans of water chestnuts
2 cans of frenchs fried onions
2 cans of extra mushrooms or can use 1/2 a carton of fresh mushrooms
1 small wedge of real parmesan cheese
red pepper seasonings, pizza topping peppers, rosemary seasonings, parsley, pepper, garlic salt
Mix the green beans, water chestnuts, extra mushrooms and distribute evenly in casserole dish. Sprinkle the red pepper, rosemary, parsley, pepper, and garlic salt lightly and evenly. Distribute 1
can of the French’s fried onions evenly in the casserole dish. Then poor the reduced fat cream of
mushroom soup over casserole evenly. Again, lightly and evenly sprinkle red pepper, rosemary,
parsley, black pepper, and garlic salt over the reduced fat cream of mushroom soup. Pre-heat oven
for 350 degrees. Place casserole in oven for 20 minutes or until reduced fat cream of mushroom
soup is bubbling. Take out of oven and place last can of French’s fried onion over casserole
evenly.
8 Servings
149
8g
45 mg
605 mg
16 g
Happy Healthy
Holidays
Calories
Total Fat
Cholesterol
Sodium
Total
Carbohydrates
Dietary Fiber
Protein
3g
2.4 g
76

Recipe for Health Cookbook Recipe f or Heal

Transcription

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