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Healthy Recipes

Interactive Meal Planner



Looking for Healthy Recipes?
Appetizers, Barbecue, Beverages, Breakfast/Brunch, Casseroles Chicken/Fish/Meat Dishes, Chili/Soups, Desserts, Salads/Slaw, Salsa, Sandwiches/Wraps, Snacks, Vegetable/Bean/Side Dishes
Instead of Tomatoes (Tomato-less recipes and suggestions)
Top Ten Low Fat Spring & Summer Recipes
Top Ten Heart-Healthy Foods Reference Guide
Recipes from ACS Great American Health Check
Scroll toward bottom of page for seasonal recipe & healthy cooking links (including how to make healthier pizza), food preparation links, and holiday treats.
In Summer - apricots, asparagus, beets, blackberries, blackcurrants, blueberries, broccoli, carrots, cauliflower, celery, cherries, Chinese cabbage, corn, cucumbers, eggplant, fennel, gooseberries, green beans, leeks, lettuce, logan berries, nectarines, peaches, peas, peppers, plums, potatoes, radishes, raspberries, red currants, spinach, strawberries, summer squash, swiss chard, tomatoes, watercress, watermelon, white currants, & zucchini - are in season.   Link to Food Network and Healthy Eating Made Easy for recipes and for more information on these fruits and vegetables. www.foodnetwork.com/food/ck_cg_produce_guide/
www.healthy-eating-made-easy.com/summer-fruit-and-vegetables.html
Looking for flavorful spices that have antioxidant properties? Pull out the ground cloves, ground cinnamon, oregano, ginger, and turmeric!  
Some other foods with significant antioxidant content: artichokes, beans, russet potatoes, cranberries, blueberries, blackberries, raspberries, strawberries, pecans, walnuts and hazelnuts.
Some foods with anti-inflammatory action: salmon, walnuts, onions, blueberries, sweet potatoes, spinach, garlic,
pineapple, ginger, turmeric. anti-inflammatory foods
www.betternutrition.com/document/624
Instead of Tomatoes
According to Fiona Haynes of lowfatcooking.about.com: "If you've crossed tomatoes off the menu until the source of the salmonella is discovered, here are a few quick tips for substituting raw tomatoes in your low-fat recipes: Replace tomatoes in salsas with tomatillos, which, despite the similar-sounding name, are not related to tomatoes. Or use fruit such as mango, peaches, and melon.

In salads, substitute tomatoes with watermelon, strawberries, cherries, and raspberries.   Use cucumbers, red onions, roasted red peppers, or relish as toppings for sandwiches or burgers.   But remember, not all tomatoes are off limits. Tomatoes on the vine, cherry and grape tomatoes are unaffected. Check the FDA's web site for updates."

No-Tomato Salsas:

Mango Black Bean Salsa
"This is a fresh, colorful salsa that goes well with chicken, pork or fish dishes. It's also a perfect fat-free dip for baked tortilla chips."
    INGREDIENTS:
  • 1 large mango, chopped mango black bean salsa
  • 1/3 cup red onion, chopped
  • 1 cup black beans, rinsed and drained
  • 1/4 cup freshly chopped cilantro
  • 1 jalapeno pepper, seeded and finely chopped
  • Juice of 1 lime
PREPARATION: Combine mango, red onion, black beans, cilantro and jalapeno in a medium bowl. Squeeze lime juice over mixture. Stir well, cover and refrigerate until ready to use.

Peach Salsa
"A delicious and fruity salsa to serve with grilled fish, pork or chicken, or to enjoy as an appetizer with baked tortilla chips."
    INGREDIENTS:
  • 4 ripe, yellow peaches, peeled, stoned and chopped
  • 1 small red onion, chopped
  • 1 jalapeno pepper, seeded and finely chopped
  • 1/4 cup freshly chopped cilantro
  • Juice of 1 lime
PREPARATION: Combine, peaches, onion, jalapeno, cilantro in a medium bowl. Drizzle lime juice over mixture and toss. Cover and refrigerate until ready to use.

Salsa Verde
"This salsa verde makes a nice accompaniment to grilled fish, chicken and other lean meats, or use as a dip with baked tortillas or fresh-cut veggies."
    INGREDIENTS: salsa verde
  • 1 pound tomatillos
  • 1 small onion, roughly chopped
  • 1/2 cup cilantro
  • 1 jalapeno or Serrano pepper, chopped
  • 1/2 tsp sugar
PREPARATION: Place tomatillos (paper skin removed, and quartered), onion, cilantro and pepper into a food processor or blender. Add sugar and lime juice. Chop or blend to desired consistency. Empty into a bowl and chill to let the flavors develop.
Makes about 3 cups

Per 1/4 cup serving: Calories 31, Calories from Fat 6, Total Fat 0.6g (sat 0.1g), Cholesterol 0mg, Sodium 3mg, Carbohydrate 5.6g, Fiber 1.5g, Protein 0.9g
http://lowfatcooking.about.com/
Top Ten Low Fat Spring & Summer Recipes
Link to this WOW page for previously featured low fat recipes from about.com
Citrus Vinaigrette


A delicious alternative to the traditional oil and vinegar, this light, slightly sweet dressing is low in fat and is practically sodium-free!   Makes about 1 1/2 cups
    Ingredients
  • 1 orange, peeled and chopped
  • 1/4 cup chopped red onion
  • 1/4 cup chopped fresh parsley
  • 3/4 cup orange juice
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 2 T honey
  • Fresh ground pepper
Mix all ingredients and shake well.
Nutritional information per 2 T serving:
Calories 70
Fat 5 g
Carbs 7 g
Sodium 10 mg
Source: www.healthatoz.com/portal/Atoz/hl/nutr/food/reccitrus.jsp
Another Low Fat Recipe
from About.com

Sausage and Lentils
Lean chicken sausage keeps the fat count down in this dish, and lentils add extra protein and a healthy dose of fiber. Sausage and Lentils
    INGREDIENTS:
  • 2 tsp canola oil
  • 2 cloves garlic, finely chopped
  • 1 cup finely chopped onion
  • 3/4 pound lean Italian-style chicken sausage, casings removed and crumbled
  • 8 ounces sliced mushrooms
  • 1 14.5 ounce can diced tomatoes
  • 1 cup fat-free, low-sodium beef broth
  • 2 cups baby spinach
  • 1 cup lentils, picked through
PREPARATION: Heat oil in large skillet. Sauté onions and garlic until softened. Brown sausage meat until no longer pink. Add mushrooms, and cook for 2-3 minutes. Stir in canned tomatoes, broth and lentils. Simmer for 20 minutes. Stir in spinach and cook for 5 more minutes, until lentils are tender.
Serves 4
Per Serving: Calories 346, Calories from Fat 58, Total Fat 6.6g (sat 1.3g), Cholesterol 70mg, Sodium 39g, Fiber 19.4g, Protein 33g

http://lowfatcooking.about.com/
Link to Top Ten Heart-Healthy Foods Reference Guide  (doc)
Link to Recipes from "Great American Health Check" (pdf) :
Crab-Stuffed Cherry Tomatoes, Chicken Yucatán, Apple and Cranberry Acorn Squash, No-Bake Bars
Link to Fat Free, Make-Ahead, Comforting Soup Recipes:
Black Bean Soup, French Onion Soup, Seafood Chowder
food.ivillage.com

Appetizers

Cranberry Salsa Dip with Cream Cheese
  • 1 (12-ounce bag) or 3 cups fresh cranberries, rinsed and drained
  • 1/4 cup minced green onions cranberry salsa graphic
  • 2 small (approximately 2 tablespoons) jalapeno peppers, cored, seeded and minced
  • 1/2 cup sugar
  • 1/4 cup fresh cilantro leaves, minced
  • 2 tablespoons finely grated fresh ginger
  • 2 tablespoons fresh lemon juice
  • 2 (8-ounce) packages cream cheese
  • Cranberries and/or cilantro sprigs for garnish
Rinse, drain, and pick over cranberries, (discarding all that are soft or bruised). Place them in a food processor; pulse until finely chopped but not mushy.

Place crushed cranberries in a bowl; mix together with onions, jalapeno peppers, sugar, cilantro leaves, ginger, and lemon juice. Cover with plastic wrap and refrigerate at least 4 hours so flavors develop (salsa will be too sharp and tart to begin with).

On a serving plate, place cream cheese; cover with the dip. Garnish, if desired, and served with crackers.
http://whatscookingamerica.net/Appetizers/CranberrySalsa.htm


Crudites with Savory Cheese Dip
    Crudites:
  • 4 medium carrots, peeled and cut into sticks
  • 4 medium celery ribs, cut into sticks
  • 1 large red bell pepper, seeded and cut into strips
  • 1 large green bell pepper, seeded and cut into strips
  • 2 small zucchini, cut into diagonal slices
    • crudites graphic
  • 1 bunch radishes, cleaned, trimmed, and cut in half
  • 1 10-ounce bag cocktail cherry tomatoes, rinsed
  • 1 medium cucumber, cut into sticks or slices
    Savory Cheese Dip:
  • 3 cups 1 percent low-fat cottage cheese
  • 3 tablespoons reduced-fat mayonnaise
  • 1-1/2 tablespoons fresh lemon juice
  • 6 scallions, white part plus 2 inches green, thinly sliced
  • 2 tablespoons chopped parsley
  • 1/4 teaspoon crushed red pepper flakes or to taste
  • 3/4 teaspoon salt (optional)
Directions:
Prepare the vegetables. Pack like vegetables in self-sealing plastic bags. Add a few ice cubes and seal. Refrigerate until ready to assemble on a large decorative tray, leaving room for the bowl of dip in the center.
For the dip: Place all dip ingredients in a food processor or blender. Process until smooth using on/off pulses and scraping down the bowl once or twice. Transfer dip to a serving bowl; refrigerate until ready to serve.
To serve, place the dip in the center of the vegetables. Serve at once. (If it's quite hot, place a few ice cubes over the vegetables to keep them cool and crisp.)

Nutrition information per serving:
Calories: 28
Fat: 1g
Cholesterol: 2mg
Sodium: 130mg
http://fitnessandfreebies.com/holidays/christmas/christmas08.html


Cucumber Almond Dip

    Ingredients:
  • 1/4 cup plus 1 tablespoon sliced almonds
  • 3/4 cup fat-free or light sour cream
    • cucumber almond dip graphic
  • 2/3 cup peeled, seeded, and coarsely chopped cucumber (about 1/2 medium)
  • 1 medium green onion, cut into ¼-inch pieces
  • 2 teaspoons salt-free tomato, basil, and garlic seasoning blend
  • 2 teaspoons red wine vinegar
  • ½ teaspoon light brown sugar
In a medium skillet, dry-roast the almonds over medium-heat for 3 to 4 minutes, or until golden brown, stirring occasionally. Put 1 tablespoon almonds in a small bowl. Set aside to use as a garnish.

In a food processor or blender, process the remaining almonds for 3 to 5 seconds, or until coarsely crushed. Transfer to a medium serving bowl.

Process the remaining ingredients until the desired consistency, about 5 seconds if you prefer a chunky texture, 15 to 20 seconds for smooth. Stir into the crushed almonds. Cover and chill if desired.

Crushed toasted almonds provide a nice crunch to this quick and easy appetizer, and the delicate flecks of green onions and seasonings add eye appeal. It's convenient and stress-free for parties--you can make it up to four days in advance and serve it with colorful precut vegetables.  To serve, stir the mixture. Sprinkle with the reserved almonds.  

Cook's Tip: For a decorative presentation, peel a medium cucumber in lengthwise strips about 1/2 inch wide and 1/2 inch apart, leaving 1/2-inch strips of peel intact. Cut the cucumber crosswise into 3/4-inch slices. Using a melon baller or the tip of a small spoon, partially hollow out the slices, making little cups with enough of one end intact to hold the filling in place. Spoon the filling into the cups. Serves 8. Serving Size: 2 tablespoons

NUTRITION ANALYSIS:
Calories: 51
Total Fat: 2.0 g
Saturated Fat: 0.0 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat: 1.0 g
Carbohydrates: 6 g
Sugar: 2 g
Fiber: 1 g
Cholesterol: 4 mg
Protein: 2 g
Sodium: 20 mg
Dietary Exchanges: 1/2 skim milk
Source: American Heart Association Choose to Move


Low-Fat Smoked Salmon Spread
This spread is delicious on crackers or served with Belgian endive leaves for scooping. Or cut whole-wheat pita bread into triangles, bake until crisp
    Ingredients:
  • 6 ounces smoked salmon, chopped
  • 6 ounces low-fat cream cheese 1/4 cup nonfat sour cream
  • 1 tablespoon freshly squeezed lemon juice
  • 2 tablespoons chopped fresh dill salmon spread graphic
  • 1 scallion, white part only, minced
  • 1/4 teaspoon freshly ground black pepper
Directions:
In a food processor or mixer at slow speed, blend the salmon, cream cheese, sour cream and lemon juice until fairly smooth.   Mix in the dill, scallion and pepper.   Cover and refrigerate up to 3 days.
Recipe makes about 1-1/2 cups.

Nutrients per 2-tablespoon serving: Calories: 55
Protein: 4g
Carbohydrate: 2g
Fiber: 0
Fat: 3g
Cholesterol: 11mg
Sodium: 157mg
http://fitnessandfreebies.com/holidays/christmas/christmas12.html


Mexican Layered Dip
Makes 5 cups of dip
    Ingredients: Mexican Layered Dip
  • 1 pkg. (8 oz.) Neufchatel Cheese, 1/3 Less Fat than Cream Cheese, softened
  • 1 Tbsp. TACO BELL® HOME ORIGINALS® Taco Seasoning Mix
  • 1 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa
  • 1 cup drained canned black beans, rinsed
  • 1/2 cup chopped green onions
  • 1 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese
  • 1 cup shredded lettuce
  • 2 Tbsp. sliced pitted ripe olives
  • 3 pkg. (13 oz. each) baked tortilla chips
BEAT Neufchatel cheese with electric mixer on medium speed until creamy. Add seasoning mix; beat until well blended. Spread onto bottom of serving plate or 9-inch pie plate.  LAYER remaining ingredients over Neufchatel cheese mixture; cover. REFRIGERATE at least 1 hour before serving. Serve with tortilla chips.

Nutrition per serving:
Calories - 90
Total Fat - 8g
Saturated Fat - 3.5g
Sodium - 125mg
Carbohydrates - 1
Dietary fiber - 0
Sugar - 0

Healthy Living: Use Neufchatel Cheese 1/3 Less Fat than Cream Cheese, 2% Milk Shredded Reduced Fat Cheddar Cheese and baked tortilla chips in place of regular products, you'll save 50 calories and 8 g fat per serving. Garnish with fresh cilantro to jazz it up.
www.kraftfoods.com


Spinach & Cheese Dip
Makes: 3 cups
    Ingredients: spinach & cheese dip
  • 1 pkg. (8 oz.) PHILADELPHIA Cream Cheese*, softened
  • 1/2 cup KRAFT Mayo Real Mayonnaise*
  • 1/3 cup sliced green onions
  • 1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
  • 1 cup KRAFT Natural Italian* Cheese Crumbles*
  • 1/2 cup chopped roasted red peppers
BEAT cream cheese, mayo and half of the onions in medium bowl with electric mixer on medium speed until well blended. Add spinach; mix until just blended. STIR in cheese crumbles and peppers; cover. REFRIGERATE at least 1 hour. Sprinkle with remaining onions just before serving.

*Healthy Living:   Save 30 calories and 3.5 grams of fat per serving by preparing as directed with PHILADELPHIA Neufchatel Cheese, 1/3 Less Fat than Cream Cheese, Light Mayonnaise, and 2% Milk, Reduced Fat Colby & Monterey Jack Crumbles.
If a thinner consistency is desired; stir in up to 1/3 cup milk.

Nutrition per serving:
Calories - 90
Total Fat - 8g
Saturated Fat - 3.5g
Sodium - 125mg
Carbohydrates - 1
Dietary fiber - 0
Sugar - 0
www.kraftfoods.com


Sweet Pepper Wraps wraps
  • 1 each red and green peppers
  • 2 tablespoons low fat cream cheese, softened
  • 6 slices low sodium ham (or turkey/chicken)
Cut each pepper (rich source vitamins C & A) lengthwise in half; remove and discard seeds. Cut each half lengthwise into 3 slices. Pat dry insides with paper towel.

Spread cream cheese onto pepper slices. Cut each ham slice in half lengthwise. Top each ham slice with filled pepper, wrap around pepper and secure with toothpick. Cover and refrigerate up to 2 days.

Nutrition (one serving - 3 wrapped peppers): calories 70; total fat 3 g; saturated fat 1.5 g; cholesterol 20 mg; sodium 300 mg; carbohydrates 5 g; 6 g proteins.



Zucchini Appetizer Sticks
    Ingredients:
  • 2 medium zucchini, ends removed
    • zucchini
  • 1 egg, beaten
  • 1/4 cup fine, dry seasoned bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Original Blend Mrs. Dash
Directions:
Cut zucchini into french fry-sized pieces and coat with egg.  Mix crumbs, Parmesan cheese, garlic powder and Mrs. Dash in a 9 x 13-inch plastic food bag.   Drop a handful of zucchini pieces into crumb mixture and shake to coat.  Place on 2 large cookie sheets sprayed with nonstick spray. Do not overlap pieces.  Continue coating small batches of zucchini with crumb mixture until all are coated.   Bake in a preheated 450 degree oven for 15 to 20 minutes, until coating is browned and zucchini pieces are tender.
Serves 4.

Nutrition information per serving:
Calories: 76
Fat: 3.16g
Cholesterol: 2.25mg
Sodium 157mg
http://fitnessandfreebies.com/holidays/christmas/christmas06.html


Link to Appetizer Recipes from HealthPlus:
  • Florentine Artichoke Dip
  • Hummus
  • MAA_Coleslaw
  • Pesto Pita Wedges
  • Pinto Bean Dip
  • Seven Layer Taco Dip
  • Shrimp Ceviche

    • www.healthplus.com/recipes.html#appetizers



    barbecue graphic


    Barbecue Time




    Sizzling Beef & Vegetable Kabobs
      Ingredients: Beef & Vegetable Kabobs graphic
    • 1 lb. boneless beef sirloin steak, cut into 1-inch cubes
    • 1/2 cup KRAFT Greek Vinaigrette Dressing, divided
    • 12 cherry tomatoes
    • 6 button mushrooms, cut in half
    • 8 asparagus spears, blanched, cut into 2-inch lengths
    PLACE steak in large resealable plastic bag. Add 1/4 cup of the dressing; seal bag. Refrigerate 30 minutes to marinate. Remove steak from bag; discard bag and marinade.
    PREHEAT grill to medium heat. Thread steak onto 12 wooden skewers alternately with the tomatoes, mushrooms and asparagus.
    GRILL kabobs 15 min. or until steak is cooked through and vegetables are crisp-tender, turning and brushing occasionally with the remaining 1/4 cup dressing.

    Nutrition (per serving): Calories 160, Total fat 9g, Saturated fat 2g, Cholesterol 40mg, Sodium 210mg, Carbohydrate 4g, Dietary fiber 1g, Sugars 2g, Protein 15g, Vitamin A 10%DV, Vitamin C 8%DV, Calcium 0%DV, Iron 10%DV
    Recipe Source: www.kraftfoods.com

    Tip: Soak wooden skewers in water for several minutes before threading meat and vegetables, to prevent burning.



    Grilled Grouper with Chili-Lime Butter
    Fire up the grill for a healthy, warm-weather meal that's great for your health.
      Ingredients:
    • 3 tablespoons butter, softened
    • Grated peel of 1 lime
    • 1 teaspoon chili powder
    • 1/4 teaspoon salt
    • 4 grouper fillets (6 ounces each), each 3/4" thick
    • 2 teaspoons chopped fresh cilantro (optional)
    Directions:
    Place the butter, lime peel, chili powder, and salt in a small microwaveable bowl. Microwave on medium power until the butter is melted, 1 minute.

    Coat a grill rack with cooking spray. Preheat the grill. Brush the fish on both sides with the chili-lime butter. Sprinkle with the cilantro (if using). Place on the rack, round side down, and grill until golden, 5 to 6 minutes. Turn and brush again with the butter. Cook until the flesh is completely opaque but still juicy, 3 to 4 minutes more. Drizzle any remaining butter evenly over the fish.

    Calories: 235
    Fat: 10.0g
    Saturated Fat: 6.0g
    Protein: 33g
    Carbohydrates: 1g
    Cholesterol: 86mg
    Sodium: 330mg
    From My Curves.com (must be a Curves member to access website)


    Barbecue Pork Chops barbecue pork chops
      Ingredients:
    • 1/3 cup ketchup
    • 1 tbsp cider vinegar
    • 1 tbsp brown sugar
    • 2 tbsp Worcestershire sauce
    • 1 tbsp chili powder
    • 4 lean loin pork chops, trimmed of fat
    Preparation:
    Combine ketchup, cider vinegar, brown sugar, Worcestershire sauce and chili powder. Place pork chops in a large resealable plastic bag. Pour barbecue sauce into bag and cover chops with it. Marinate for 4-6 hours.

    Preheat grill or broiler.   Spray grill with high-temperature nonstick cooking spray before heating; or spray broiler rack while broiler is heating.   Place marinated chops on grill or broiler and cook until done, about 5 minutes per side.  Serves 4.

    Per Serving:Calories 241, Calories from Fat 68, Total Fat 7.6g (sat 2.6g), Cholesterol 90mg, Sodium 449mg, Carbohydrate 11.5g, Fiber 0.9g, Protein 31.7g
    http://lowfatcooking.about.com/od/meatdishes/r/bbqporkchops.htm


    Zesty Grilled Vegetables grilled veggies graphic
      Tips on grilling your favorite vegetables:
    • Fleshy vegetables work best on the grill
    • Don't peel the vegetables unless specified in a recipe
    • Cut vegetables in thick slices
    • Pair up soft vegetables, such as tomatoes and mushrooms, with other soft vegetables
    • Arrange the vegetables on a rack set crosswise on the grill
    • Cook vegetables over moderate heat at the edge of the grill
    • Dip a sprig of fresh herb in sauce or oil and vinegar or lemon juice mixture and brush it over the vegetables

      • www.rd.com


    Some Marinades
    for Your Grilling Delight!

    Apricot-Yogurt Marinade
    This marinade combines sweet apricot flavor with onions and yogurt to make it the perfect marinade for lamb, pork and poultry.
      Ingredients:
    • 1/2 cup finely chopped onion grilled meat
    • 1/2 cup plain yogurt
    • 1 cloves minced garlic
    • 1 1/2 tablespoons chopped fresh parsley
    • 3 teaspoons chopped dried apricots
    • 1/2 teaspoon cinnamon
    • 1/4 teaspoon ground ginger
    • salt and pepper to taste
    Combine all ingredients in a glass container. Store in the refrigerator. Great on lamb, pork, or poultry.
    bbq.about.com/od/marinaderecipes

    Mediterranean Chicken Marinade
    This is a quick and easy marinade that uses fresh rosemary and lemon to bring the taste of summer to your grilled chicken. If you can do this early in the day, that's ideal; if not, one hour of marinating can give you that extra flavor.
      Ingredients:
    • 6 pieces of chicken on the bone (breasts, thighs and/or legs)
    • 5 sprigs fresh rosemary (or 2 tsp. dried) grilled chicken
    • 1 cup olive oil
    • 2 cloves garlic
    • 1 lemon
    • Salt and pepper to taste
    Trim any extra skin or fat off the chicken. Place chicken in a one gallon ziplock bag. Measure out the olive oil and pour into a small bowl. Strip the rosemary leaves off the twigs, and do a "rough chop" ( about 1/2-inch in length); set 1 tablespoon of the rosemary aside (1/2 teaspoon if using dried).

    Crush the garlic with the side of a knife or the heel of your hand. Grate the lemon on a box- or hand-grater, reserving the rest of the lemon.

    Add the rosemary, garlic, and lemon peel to the olive oil, pour in with the chicken, press out air bubbles, and seal bag. Put bag in a small dish with sides and keep in fridge until ready (this minimizes the risk of contaminating the rest of the fridge).

    As the grill heats up, mince the reserved rosemary so that it is a little smaller, maybe 1/4 inch.

    Take chicken out of marinade and brush off most of the rosemary, garlic and lemon peel, leaving a few pieces clinging to the meat.

    Lay the chicken out on a pan and salt and pepper both sides. Cover pan with plastic wrap and microwave the chicken until it just starts to cook (approximately 3 minutes on high)

    Take chicken out of the microwave, brush with a little additional marinade, and grill until done, cooking each side twice.

    For extra flavor, toss the rosemary twigs onto the fire just before you take the chicken off the grill--the smoke adds a great smell.) Before serving, sprinkle the chopped rosemary and spritz a little lemon juice over the chicken.
    familyfun.go.com/recipes


    Teriyaki Sauce
    This easy-to-make teriyaki sauce can be paired with chicken, red meat, or a firm-fleshed fish such as Chilean sea bass, tuna or striped bass. Fat-free
      Ingredients:
    • 6 pieces of boneless, skinless chicken breasts
    • 1/2 cup Sugar-Water Simple Syrup (see recipe below) grilled chicken
    • 2 cups soy sauce
    • 2 tbsp. minced fresh garlic
    • 4 tbsp. minced fresh ginger
    • 2 green onions (optional)
    • Toasted sesame seeds (optional)
    • Salt and pepper (to taste)
    Mix one part water to one part sugar in a heavy-bottom saucepan and put over a medium-low flame until the sugar has completely dissolved into the water. Don't stir the mixture (or the sugar will crystallize and won't turn into syrup).

    Add Simple Syrup, soy sauce, garlic and ginger to a heavy-bottomed saucepan. Set on a medium flame and let it reach a rolling boil, then lower the flame boil for three minutes.

    Let cool and transfer half of the sauce to a bowl for seasoning chicken. Reserve other half for table use. (Be sure to keep two portions of the teriyaki separate to avoid contaminating table sauce with bacteria from the raw chicken.)

    Season chicken breasts with salt and pepper and set on the hot grill. Turn once, then generously brush the top (cooked) side with teriyaki from the bowl.
    Repeat so that both sides are slathered and cooked.
    Heat the reserved teriyaki sauce and serve it in a gravy boat.
    familyfun.go.com/recipes

    More about marinades

    Beverages

    berry blast Berry Blast Smoothie
    Preparation Time: 5 minutes
    # of Servings: 8
    Cups of F & V Per Person: 1
    Serving Size: 1/8 recipe

      Ingredients:
    • 2 cups blueberries
    • 2 cups raspberries
    • 2 cups strawberries
    • 2 cups blackberries
    • 1 cup cran-raspberry juice
    • 1 cup low fat blueberry yogurt
    • 2 cups ice
    Directions: Place all items into blender and blend until smooth. Serve immediately.

    Nutritional Facts
    Calories 100
    Total fat 1g
    Saturated fat 0g
    Cholesterol 0g
    Sodium 20g
    Total Carbohydrates 25g
    Dietary fiber 6g
    Sugar 12g
    Protein 2g

    Eggnog Shakes
      Ingredients: eggnog graphic
    • 1-1/2 cup fat-free, sugar-free vanilla ice cream
    • 1/2 cup fat-free milk
    • 1 tablespoon fat-free whipped topping
    • Sugar substitute equivalent to 1/2 teaspoon sugar
    • 1/8 teaspoon rum extract
    • 1/8 teaspoon brandy extract or vanilla extract
    • Dash ground nutmeg
    Directions: In a blender, combine the first six ingredients; cover and process until smooth.  Pour into chilled glasses; sprinkle with nutmeg.
    Yield: Makes 2 servings.

    Nutrition information per serving (3/4 cup):
    Calories: 163
    Total Fat: 2g
    Carbohydrates: 21g
    Cholesterol: 9mg
    Sodium: 109mg
    Exchanges: 1 Starch, 1/2 Milk, 1/2 Fat http://fitnessandfreebies.com/holidays/christmas/christmas09a.html



    Frosty Berry Blends berry beverage graphic
      Ingredients:
    • 1/4 cup milk
    • 6 tblsp honey
    • 8 oz. cream cheese, softened
    • 2 cups each fresh/frozen raspberries & strawberries
    • 10 plastic cups = 1/3 cup each

    Place 1st 3 ingredients in food processor, and process on high until well blended. Add fruit, cover, and blend until smooth. Pour into cups and freeze. Top with fresh fruit before serving. One serving = 1/3 cup
    Per serving:
    Calories 260**
    Total Fat 14 g**
    Saturated Fat 9 g
    Cholesterol 40mg
    Sodium 160 mg
    Carbs 33g
    Dietary Fiber 4g
    Sugars 26g
    Protein 4g
    Vit A 10%DV
    Vit C 8%DV
    Calcium 6%DV
    Iron 6%DV               		             
    ** Use low-fat dairy products to reduce the fat content and calories.




    Juicy Tomato Smoothie

    tomato juice graphic
      Ingredients:
    • 3 cups tomatoes, chopped
    • 1 cup no sodium tomato juice
    • 1 cup apple juice
    • 1 cup carrots, sliced
    • 1 cup celery, chopped
    • 1 tsp. onion, minced
    • 1 cup ice

    Place all ingredients into blender and blend until smooth. Serve immediately. Serves 4

    Nutrient Analysis per serving
    Calories 90
    Protein 2 g
    Fat 1 g
    Carbohydrate 20 g
    Sodium 95 mg
    Cholesterol 0 mg

    For more ideas visit: CDC, 5 a day Program


    Orange-Banana Smoothie
    orange-banana beverage graphic A refreshing quick breakfast or light snack on a warm day, with a good dose of vitamin C.
      Ingredients:
    • 1 cup orange juice
    • 1 small, ripe banana
    • 1/4 cup instant non-fat milk powder
    • 1/2 cup ice cubes
    • 1/4 cup club soda
    In blender, process orange juice, banana, milk powder and ice cubes until mixture is thick and ice cubes are crushed.   Add club soda, stir and serve immediately.

    Makes 2 servings
    Nutritional information per serving:
    Calories 130
    Fat .5 g
    Protein 4 g
    Carbs 27 g
    Fiber 2 g
    Sodium 55 mg
    www.healthatoz.com



    Orange-Strawberry Juice Froth orange beverage graphic

      Ingredients:
    • 2 cups orange juice
    • 1 1/2 cups apricot nectar
    • 1 cup frozen, sweetened strawberries

    In blender, process ingredients for about 20 seconds, or until smooth and frothy. Serve immediately. Serves 6

    Nutrient Analysis per serving
    Calories 114 kcal
    Protein 1 g
    Fat 0 g
    Carbohydrate 29 g
    Sodium 4 mg
    Cholesterol 0 mg

    For more ideas visit: www.free-gourmet-recipes.com




    Power Gold Smoothie power gold smoothie graphic
      Ingredients:
    • 2 cups chopped or grated carrots
    • 11/2 c. pineapple juice
    • 1 cup fresh orange juice
    • 3 tblsp. honey
    • 1/2 c. vanilla yogurt
    • 3-4 ice cubes
    1. Place only chopped or grated carrots in blender and turn on HIGH. Through lid, slowly drizzle in about 2 to 3 tablespoons of the pineapple juice, allowing the carrots to be pureed until smooth.
    2. Slowly pour in remaining juice with honey. Allow to blend until smooth and somewhat frothy; then with blender on HIGH, add ice cubes. Blend until ice cubes are blended smooth. Stop blender, add yogurt, return lid and blend until thoroughly mixed.
    3. Pour into chilled glasses and enjoy a great taste with power and energy.
    Makes 4-10oz. glasses. Per serving:
    Calories 180
    Total Fat 0 g
    Saturated Fat 0 g
    Cholesterol 0mg
    Sodium 40 mg
    Carbs 43g
    Dietary Fiber 2g
    Protein 3g               		             
    **Chef's Note: Using raw carrots in this smoothie will produce a unique texture. If a smoother consistency is desired, microwave the grated carrot with 1 tablespoon of water in a covered microwave dish on high for 2 to 3 minutes. Proceed as directed above.
    Credit: Recipe developed for the Produce for Better Health Foundation by Chef Carmen I. Jones, CCP.




    Tropical Fruit Freeze tropical fruit freeze graphic
      Ingredients:
    • 1 6-oz. can frozen orange juice concentrate, thawed
    • 3 cups pineapple juice
    • 1 banana, pureed
    • 1 tbsp. lemon juice
    • 1 12-oz. can ginger ale
    Place thawed orange juice concentrate in a 2-quart beverage container. Add pineapple juice and stir. Puree banana with lemon juice in blender and add to orange mixture. Seal container and freeze for several hours until slushy. Stir in ginger ale when ready to serve.
    sneakykitchen.com



    Breakfast, Brunch

    Apple Cinnamon Oatmeal Recipe oatmeal cereal graphic
      Ingredients:
    • 1 cup water
    • 1/4 cup apple juice
    • 1 apple, diced
    • 2/3 cup rolled oats
    • dash cinnamon
    • 1 cup lowfat or skim milk
    Directions:
    Place the water, juice, and apples in a medium sized saucepan and bring to a boil. Stir in the rolled oats and cinnamon. Return to a boil, then reduce heat and simmer til thick. Serve hot with the milk.  Serves 2
    www.cdkitchen.com/



    Banana Berry Pancakes

    Preparation time: 20 Minutes
    Serves: 4
    Cups of Fruits and Vegetables per Serving: ½

    Each serving provides: An excellent source of vitamin C
    and a good source of folate and fiber.
    Ingredients:

    Pancakes:
    • 1 large banana, peeled and sliced
    • 1 cup complete pancake mix
    • ½ cup water
    Toppings:
    • 1½ cups frozen strawberries (unsweetened)
    • 2 tablespoons strawberry jam
    Pancake Preparation- Place banana in a medium bowl and mash with a fork. Add pancake mix and water; stir until blended. Spray a large skillet with non-stick cooking spray over MEDIUM heat. Pour ¼ cup batter for each pancake into hot skillet.

    Cook pancakes for about 2 minutes per side or until cooked through.

    Topping Preparation: Place berries in a small bowl with jam. Microwave on HIGH for 1 minute. Stir, then cook for 1 minute more. Spoon topping over pancakes.

    Nutritional Information per Serving:
    Calories: 197
    Carbohydrates: 43g (reduce with *no added/reduced sugar jam
    Total Fat: 1.8g
    Cholesterol: 7mg
    Saturated Fat: 0.4g
    Dietary Fiber: 3g
    Sodium: 397mg
    Protein: 4g



    Breakfast Frittata
      Ingredients:
    • ½ medium onion, minced breakfast frittata graphic
    • 4 medium cloves garlic, chopped
    • ¼ lb ground lamb or turkey
    • 2 plus 1 TBS chicken broth
    • 3 cups rinsed and finely chopped kale, (stems removed)
    • 2 whole free range chicken eggs
    • 3 egg whites
    • salt and black pepper to taste
    Directions:
    Preheat broiler on low.  Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often. Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps. Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered about 5 more minutes. Season with salt, pepper and mix.

    Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring. Put under broiler in middle of oven, about 7 inches from the heat source, on low, so it has time to cook without the top burning. When it gets firm it is done, about 2-3 minutes.  Prep and Cook Time: 20 minutes   Serves 2

    Healthy Cooking Tips: It is important to chop kale fine so it cooks in a shorter amount of time and integrates with the other flavors. Also, make sure you break up the clumps of meat with a spoon while sautéing. This will also allow the flavor of the meat to seep into the other ingredients. Use a stainless steel skillet as close to 9-10 inches as possible so the vegetables don't over cook and you have some height to your finished frittata.
    www.whfoods.com/



    Buckwheat Pancakes Recipe
      Ingredients:
    • 1/2 cup nonfat yogurt
    • 1/2 cup nonfat milk
    • 1 teaspoon vanilla extract
    • 1/4 cup buckwheat flour
    • 1/2 cup rolled oats
    • 1/4 teaspoon baking soda
    • 1/4 teaspoon baking powder
    • 1 egg white
    • 1 tablespoon apple juice concentrate
    Directions:
    Mix the yogurt and milk with the vanilla. In a separate bowl, combine the buckwheat flour and rolled oats with the baking soda and powder. Fold all of these ingredients together. Beat the egg white until it is stiff, then gently fold into the other ingredients.

    Pour onto a very hot nonstick skillet or one that has been lightly coated with vegetable oil spray. Turn the pancakes when the edges have browned and bubbles have formed on the top. Cook another minute or so until done.
    Yield: Twelve 3-inch pancakes (4 servings)
    Top with fresh fruit, unsweetened preserves, applesauce, or nonfat yogurt.

    Nutrition (per pancake):
    Calories: 103
    Total Fat: 0.8g
    Saturated Fat: 0.2g
    Cholesterol: 1mg
    www.bellybytes.com/



    Microwave Breakfast Cobbler breakfast cereal graphic
      Ingredients:
    • 1 can (16 ounces) peaches, sliced & drained
    • 1 can (16 ounces) pears, halved & drained
    • 1 can (6 ounces) prunes, pitted & halved
    • 1 tsp orange peel, grated
    • 1½ cups granola cereal, low fat
    • 1/3 cup orange juice
    In 6-cup shallow microwave bowl toss peaches, pears, prunes, orange peel, and orange juice. Top with granola. Microwave on HIGH 5 minutes. Let stand 2 minutes. Spoon into bowls. Serve with plain yogurt if desired. Makes 4-6 servings. Can substitute 2-16 oz. cans fruit cocktail for peaches and pears.

    Nutritional Information (per serving)
    Calories: 274
    Fat: 3g
    Percent of calories from fat: 9%
    Cholesterol: 0mg
    Fiber: 7g
    Sodium: 3 mg
    For more recipes visit www.fruitsandveggiesmorematters.org.


    Muesli Cereal
    This cereal, which can be mixed together in five minutes the night before, is high in fiber, thiamine and iron and much lower in fat and sugar than many store-bought cereals.
      Ingredients: breakfast cereal graphic
    • 1 cup granola cereal
    • 3 cups rolled oats
    • 1 cup raisins or chopped dried fruit (such as apricots, cherries, cranberries and dates)
    • 1/2 cup oat bran
    • 1/2 cup wheat bran
    Directions:   In an airtight container, combine all the ingredients. The mixture will stay fresh for a month. Serve this cereal with yogurt, soy or lower fat milk and top with your choice of fresh fruit. Note: For younger children, let the milk soak the cereal for a few minutes.
    Makes 12 servings

    Nutritional information per serving with ½ cup of 1% milk:
    Calories: 236
    Protein: 10 g
    Fat: 4 g
    Saturated fat: 1 g
    Carbohydrate: 43 g
    Dietary fiber: 5 g
    Dietary Cholesterol: 5 mg
    Sodium: 73 mg
    Potassium: 463 mg
    www.heartandstroke.com



    Casseroles, Chicken, Fish, Meat Dishes


    Crustless Smoked Salmon, Leek,
    and Mushroom Quiche crustless quiche graphic
      Ingredients:
    • 4 eggs
    • 1 and 1/2 cup milk, cream, unsweetened soy milk, or a combination (use lo fat)
    • 6 ounces or so smoked salmon
    • 1 large leek, with white and light green parts sliced (about 1 cup) or substitute shallots or onions
    • 1 small red pepper, chopped (about half a cup)
    • 4 oz raw mushrooms (wild or shitake are nice but any will do)
    • 3/4 cup shredded cheese - almost any kind or combo is fine, but not too much strong-flavored cheese such as parmesean
    • 1 teaspoon dry mustard
    • 1/2 teaspoon thyme
    • pinch of cayenne pepper or a bit of hot sauce
    • paprika, salt, and pepper
    Preparation

      1. Preheat oven to 375 degrees F.
      2. Saute' leeks in a little olive oil. When they begin to soften, add mushrooms. After a minute or two, add the peppers. Add a little salt, and cook for 3-4 minutes. Just before taking off heat, add the thyme.
      3. Meanwhile, crumble salmon in pie plate. Cover with vegetables when done, and then sprinkle with the cheese.
      4. Also meanwhile, blend eggs, milk (or other), mustard, cayenne or hot sauce, salt (about 1/2 teaspoon, but less if salmon is salty), and pepper. You can use an eggbeater or whisk, but a blender works really well.
      5. Pour the egg mixture over the rest of the ingredients, and sprinkle with paprika.
      6. Bake for 35-50 minutes. Start checking after half an hour. If it's getting too brown but the middle is too liquid, cover with foil. When done, the center will still be a bit loose. Take it out of the oven or the rest will overcook. In 5 minutes, the center will be done.
    Nutritional Analysis: Each of 6 servings has 2.5 grams carbohydrate, 2 grams fiber, 18 grams protein, and 200 calories @ http://lowcarbdiets.about.com
    WOW Tip: Use low fat cheese to minimize saturated fat content.

    Grilled Halibut with Tomato-Avocado Salsa
    The halibut can marinate up to 2 hours ahead of time in the lively marinade spiked with citrus, cumin and cayenne.
      Ingredients

      Fish Halibut with Tomato-Avocado Salsa
    • 1 1/2lb halibut, tuna or swordfish steaks, 3/4 to 1 inch thick

      Marinade
    • 2 tablespoons lemon or lime juice
    • 1 tablespoon canola or soybean oil
    • 1/4 teaspoon salt
    • 1/4 teaspoon ground cumin
    • 1/8 teaspoon ground red pepper (cayenne)
    • 1 clove garlic, finely chopped

      Salsa
    • 3 medium tomatoes, chopped (2 1/4 cups)
    • 1/2 medium avocado, pitted, peeled and coarsely chopped
    • 1 small jalapeño chile, seeded, finely chopped
    • 1/4 cup chopped fresh cilantro
    • 2 teaspoons lemon or lime juice
    Directions
    1. If fish steaks are large, cut into 6 serving pieces.  In shallow glass or plastic dish, mix all marinade ingredients.  Add fish; turn to coat with marinade. Cover; refrigerate at least 30 minutes but no longer than 2 hours.
    2. Heat gas or charcoal grill.  Remove fish from marinade; reserve marinade.  Place fish on grill rack.  Cover grill; cook over medium heat 10 to 15 minutes, brushing 2 or 3 times with marinade and turning once, until fish flakes easily with fork. Discard any remaining marinade.   Meanwhile, in medium glass or plastic bowl, mix all salsa ingredients. Serve fish with salsa.

    Nutritional Information per Serving:  
    Calories 160, (Calories from Fat 50);
    Total Fat 5g (Saturated Fat 1g, Trans Fat 0g);
    Cholesterol 60mg;
    Sodium 250mg;
    Total Carbohydrate 5g (Dietary Fiber 2g, Sugars 2g);
    Protein 22g;

    Exchanges: 1/2 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1/2   
    www.eatbetteramerica.com


    Mexican Casserole Mexican casserole graphic

    Preparation Time: 1 hour, 45 minutes
    # Servings: 6
    Cups of F & V Per Person: 3
    Serving Size: 1/6 recipe
      Ingredients:
    • 4 oz uncooked ziti pasta
    • 2 medium onions, chopped
    • 1 garlic clove, minced
    • 2 medium carrots, finely chopped
    • 1 green pepper, chopped
    • 1 medium zucchini, chopped
    • 1 16 oz can no added salt tomatoes, undrained
    • 1 8oz can no added salt tomato sauce
    • 1 tsp oregano
    • 1 16oz can black beans, rinsed and drained
    • 1 10 oz package frozen corn, thawed
    • 2 Tbsp green chilies, chopped
    • 8 oz fat free ricotta cheese
    • 4 oz shredded low-fat Monterey Jack cheese
    Directions:  ziti according to package directions without salt; drain well. Preheat oven to 375°F. Coat a Dutch oven or large pot with cooking spray. Add onions, garlic, carrots, peppers, and zucchini; saute over medium heat for 10 minutes, stirring often. Stir in tomatoes, tomato sauce, and oregano. Bring to a boil; reduce heat to low, simmering 15 minutes. Stir in beans, corn, chilies. Cook for 5 minutes. Remove from heat; add pasta and cheeses, tossing gently. Spoon into a 9-inch square baking dish coated with cooking spray. Bake for 30 minutes or until heated through. Let stand 5 minutes before serving.

    Nutritional Facts
    Calories 320
    Total fat 5g
    Saturated fat 3g
    Cholesterol 20g
    Sodium 510g
    Total Carbohydrates 52g
    Dietary fiber 10g
    Sugar 12g
    Protein 18g


    Mexican Stir-Fry A quick meal-in-a-skillet is a good way to use leftovers.
      Ingredients:
    • 2 Tbsp fat-free Italian dressing
    • 2 Tbsp lime juice mexican stir-fry
    • 1 lb lean beef strips (or chicken, turkey or shrimp)
    • 1 medium onion, thinly sliced rings
    • 2 medium bell peppers (red, yellow or green), thinly sliced rings
    • 1 medium tomato, chopped
    • 1/2 cup fresh cilantro, snipped
    • Grated lowfat cheese
    • Salsa
    1) Heat dressing and lime juice in a large skillet.
    2) Add meat and cook on medium-high heat for 3-4 minutes; remove from skillet.
    3) In the same skillet, stir fry onion and pepper slices for 2-3 minutes.
    4) Add meat, tomatoes and cilantro, and cook another minute. Serve with whole-wheat tortillas. Garnish with cheese and salsa.
    Makes 4 servings: 322 calories and 6g fat (17%) each.
    www.personalbest.com



    Slow-Cooker Chicken Cacciatore
      Ingredients: food graphic
    • 1/4 cup KRAFT Zesty Italian Dressing
    • 3 lb. chicken thighs and drumsticks
    • 1/2 lb. fresh mushrooms (about 10 medium), sliced (about 2 cups)
    • 1-1/2 cups coarsely chopped onions (about 1 medium)
    • 1/2 cup each: red and green pepper strips
    • 1 clove garlic, minced
    • 1 can (14.5 oz.) crushed tomatoes
    • 1 tsp. salt
    • 1 tsp. dried thyme leaves
    • 3 cups instant white rice, uncooked
    HEAT dressing in large skillet on medium-high heat. Add chicken, in batches; cook 2 to 3 min. on each side or until browned on both sides. PLACE mushrooms, onions, peppers and garlic in slow cooker; top with the chicken. Combine tomatoes, salt and thyme; pour over ingredients in slow cooker. Cover with lid. Cook on LOW for 6 to 8 hours (or on HIGH for 5 hours). COOK rice as directed on package. Serve chicken mixture over the rice.

    KRAFT KITCHENS TIP: Taking the lid off your slow cooker for even just a minute reduces the heat and extends the cooking time. Lift the lid only if instructed to do so in the recipe.

    WOW TIP: Reduce fat content by using skinless chicken and low fat salad dressing. Omit or reduce salt to control sodium content.
    Recipe Source: www.kraftfoods.com



    Slow-Cooker Salsa Chicken
      Ingredients:
    • 4 boneless, skinless chicken breasts
    • 1 cup salsa slow cooker, salsa graphic
    • 1 package reduced sodium taco seasoning
    • 1 can reduced fat cream of mushroom soup (condensed)
    • 1/2 cup reduced fat sour cream
    Directions: Add chicken to slow cooker. Sprinkle taco seasoning over chicken. Pour salsa and soup over chicken. Cook on low for 6 to 8 hours. Remove from heat and stir in sour cream. Serve with rice.   Number of Servings: 6

    NUTRITION ANALYSIS:
    Calories 157.2
    Total Fat 3.3 g
    Cholesterol 63.4 mg
    Sodium 654.2 mg *
    Total Carbs 6.7 g
    Dietary Fiber 0.9 g
    Protein 24.3 g
    http://recipes.sparkpeople.com

    NOTES: *You may use half the packet of taco seasoning to reduce sodium content. You can also look for a reduced-sodium soup to use in this recipe.  Since some slow cookers cook faster than others, you may have to adjust your cooking time accordingly.



    Herb-Crusted Turkey Breast with Mushroom-Leek Stuffing
      Ingredients:
    • 2 TB unsalted butter turkey
    • 1 TB chopped garlic
    • 4 cups thinly sliced leeks (white and light green parts only, thoroughly rinsed to remove all dirt)
    • 3 cups sliced mixed mushrooms (about 8 oz)
    • 1/4 cup breadcrumbs
    • 1/4 cup pecorino-romano cheese
    • 11/2 tsp chopped fresh parsley, divided
    • 1 1/2 tsp chopped fresh sage, divided
    • 11/2 tsp chopped fresh rosemary, divided
    • 11/2 tsp chopped fresh thyme, divided salt and pepper to taste
    • 1 TB unsalted butter (at room temperature)
    • 1 boneless turkey breast (about 2.5 lbs)
    • Butcher's twine for tying up the rolled breast
    To make the stuffing, melt the butter over medium-high heat, then add the garlic and quickly sauté (do not burn!). Add the sliced leeks and sauté until soft (about 5 minutes). Add the sliced mushrooms, increase the heat to high, and cook until soft and all liquid has evaporated (about 10 minutes). Remove from heat and add the breadcrumbs, pecorino-romano cheese, one teaspoon each of parsley, sage, rosemary and thyme, 1 teaspoon salt and 1/2 teaspoon pepper. Set aside.

    To make the herb butter, use a fork to combine the tablespoon of softened butter with 1/2 teaspoon each of parsley, sage, rosemary and thyme. Set aside at room temperature.

    Preheat the oven to 350°F.

    Butterfly the turkey breast open with a sharp boning knife. Place it skin side down on a cutting board, cover it with plastic wrap, then pound it out lightly with a meat mallet to flatten it a bit and make it an even thickness.

    Remove the plastic wrap and sprinkle the breast with salt and pepper. Spread the stuffing over the (non-skin) surface of the breast to within 3/4" from the edge. Roll it up as tightly as possible, finishing with the skin side up (towards you).

    Rub the entire top surface with the herb butter, placing some butter under the skin, if possible. Using butcher's twine, tie up the turkey breast to keep its shape while roasting. Place the stuffed turkey breast on a buttered or oiled roasting pan (or on a baking rack in a pan).

    Roast, uncovered, until the stuffed turkey reaches an internal temperature of 165°F, about 11/2 hours. Cover the turkey if the top begins to get too brown. Remove from the oven and let it sit, covered, for about 15?20 minutes to let it set before slicing. Snip off the butcher's twine, and serve.

    Nutrition Info Per serving (6.5 oz/185g-wt.): 240 calories (60 from fat), 7g total fat, 4g saturated fat, 34g protein, 11g total carbohydrate (2g dietary fiber, 2g sugar), 100mg cholesterol, 300mg sodium

    Serves 6?8
    Recipe from: http://www.wholefoodsmarket.com/recipes/meat-poultry/turkey_herbcrusted.html


    Baked Miso Salmon salmon graphic

    Prep & Bake time 30 minutes (serves 4)
    • 3/4 pound of salmon, cut into 4 pieces
    • 2 tsp light miso (a fermented salty soybean paste)
    • 1 tblsp Dijon mustard
    • 2 tblsp Mirin (Chinese rice cooking wine)
    • 4 dried pieces of wakame seaweed rinsed
      & soaked in 1 cup hot water for 10 minutes (save water)
    • 1 medium sized onion, cut in half & sliced
    • 3 cups fresh sliced shitake mushrooms
    • 3 cloves garlic, chopped
    • 1/2 tblsp minced fresh ginger (or 1/4 tsp dried)
    • 2 tsp soy sauce
    • Salt & white pepper to taste
    • Garnish with minced green onions
    Preheat oven 350 degrees
    1. Bring water to a boil in a steamer with tight fitting lid. While water is coming to a boil, rinse and soak seaweed, saving the water.
    2. Prepare glaze by mixing miso, Dijon mustard and Mirin along with a pinch of white pepper. Coat generously the salmon with the glaze and set aside while preparing the rest.
    3. Add oil to medium pan and sauté onions, garlic, ginger and mushrooms for 5 minutes. Add chopped seaweed, 1/2 cup seaweed water and soy sauce and cook 5 minutes. Season with salt & pepper.
    4. Bake salmon 7 minutes, depending upon thickness.
    5. Serve salmon over a bed of the mushroom mixture, and sprinkle with the minced green onions.
    www.whfoods.com


    Italian Sausage and White Beans beans & sausage

    Serve with warm Italian bread.
    • 12 ounces sweet Italian turkey sausage
    • 1/2 cup chopped green bell pepper
    • 1/2 cup chopped onion
    • 1/2 tsp bottled minced garlic
    • 1 tsp dried oregano
    • 1 tsp dried basil
    • 1 (19-ounce) can cannelloni beans or other white beans, drained
    • 1 (14.5-ounce) can diced Italian-style tomatoes, undrained


    Remove casings from sausage.
    Heat a large nonstick skillet coated with cooking spray over medium-high heat.
    Add bell pepper, onion, & garlic, sauté 3 minutes.  Add sausage, and cook 8 minutes, or until browned, stirring to crumble.  Stir in oregano and remaining ingredients; reduce heat to medium-low.  Cook 5 minutes or until thoroughly heated.
    Yield: 4 servings. (1 cup)

    Calories 266 (29% from fat); protein 21.4g; carbohydrate 24.9g; fiber 6.7g; cholesterol 72mg; iron 4.3mg; sodium 851mg; calcium 85mg.


    Jambalaya
    Jambalaya is a spicy southern rice dish with tomatoes and veggies. This recipe is Creole style, which means that the rice is simmered in tomato paste, rather than just water. Although this recipe calls for zuchinni and okra, but eggplant, mushrooms or yellow squash could also be used.
      Ingredients: food graphic
    • 1 onion, chopped
    • 3 cloves garlic, minced
    • 2 ribs celery, chopped
    • 1 green bell pepper, chopped
    • 1 1/2 cups uncooked rice
    • 1 6 oz can tomato paste
    • 5 cups vegetable broth
    • 2 zuchinni, sliced
    • 1 1/2 cups okra, fresh or frozen)
    • 1 can diced tomatoes OR 4 large tomatoes, diced
    • 1 cup mock meat, such as Gimme Lean or Morningstar Farms Crumbles (optional)
    • 1 tsp oregano
    • 1/2 tsp paprika
    • 1/2 tsp cayenne (or to taste)
    • 1/2 tsp black pepper
    • 1 tsp dried parsley
    • 1/2 tsp seasoned salt
    PREPARATION: In a large bowl, mix tomato paste with broth until smooth and set aside. In a large pot, sautee onion, garlic, celery and green pepper until slightly soft, about 5 minutes. Add uncooked rice and allow rice to toast for one minute, stirring. Add tomato and broth mixture. Reduce heat, cover and simmer for about 10 minutes, stirring occasionally. In a separate skillet, sautee the okra, zuchinni and mock meat until just barely cooked, about 3-5 minutes. After the rice has cooked about 10 minutes, add the sauteed mock meat and veggies, spices and diced tomatoes, stirring well. Cover, and allow to simmer 10-15 more minutes, stirring occasionally, until veggies are fullly cooked and rice is soft. Serve with hot sauce if desired, and enjoy!

    WOW TIP: Omit or reduce salt to control sodium content.
    Recipe Source: vegetarian.about.com


    Quick Chicken Parmesan
      Ingredients: chicken
    • 4 boneless chicken cutlets, 4 oz. each
    • 1½ tbsp olive oil
    • Salt to taste
    • Freshly ground black pepper
    • ½ tsp dried oregano or Italian seasoning
    • Flour for dredging
    • 2 cups tomato sauce
    • ¼ cup low-fat shredded mozzarella cheese
    • ¼ cup freshly grated Parmesan cheese
    Preheat oven to 375 degrees
    Lay the chicken between two pieces of waxed paper. Pound each cutlet with the flat end of a mallet until thin. Heat the olive oil in a large, nonstick skillet. While the oil is heating, season the chicken with salt, pepper, and oregano or Italian seasoning and dredge it in flour. Saute the chicken over medium-high heat until golden brown, about 2 minutes on each side. Transfer the chicken to a shallow baking dish. Pour the tomato sauce over the chicken and sprinkle with both cheeses.

    Bake 15-20 minutes until the sauce is bubbling and the cheese is melted and lightly golden. Let stand for 5 minutes before serving.

    Serves 4.  For the nutrition facts and more good recipes, visit FOODFIT.


    Sweet N' Sour Snapper
    with Cabbage & Broccoli     food graphic

    This healthy version of sweet n' sour is quick and easy with lots of flavor. The sauce has a sweet flavor without using sugar. Cook rice while making recipe. Prep time: 20 minutes.
      Ingredients:
    • ½ medium onion, sliced medium thick
    • 4 medium cloves garlic, pressed
    • 1 TBS minced fresh ginger
    • 2 cups small broccoli florets, cut into about ½ inch pieces
      with no stem for quick cooking.
    • 1 lb snapper filet cut into 1 inch pieces (use thick filets)
    • 4 cups finely shredded green cabbage
    • 2 TBS chopped fresh cilantro salt and white pepper to taste
    • 1 TBS sesame seeds
      Sweet n Sour Sauce
    • 3 TBS soy sauce
    • ¼ cup rice vinegar
    • ¼ cup mirin rice wine
    • 2 plus 1 TBS chicken or vegetable broth
    • 2 TBS honey
    • salt and white pepper to taste
    Directions:

    1. Mix together sauce ingredients, soy sauce, rice vinegar, mirin, 2 TBS broth and honey. Simmer in a small saucepan over high heat for about 15 minutes reducing to half the volume. Set aside. This will intensify the flavor.
    2. While sauce is reducing prepare ingredients.
    3. Heat 1 TBS broth in a stainless steel wok or large skillet. Healthy Stir-Fry onion in broth for 1 minute over medium high heat, stirring constantly.
    4. Add garlic, ginger, snapper and continue to stir-fry for another 2 minutes.
    5. Add broccoli and continue to stir-fry for another minute.
    6. Add cabbage and continue to stir-fry for another 2-3 minutes, stirring constantly.
    7. Add sweet n sour sauce, cilantro, salt and pepper to taste. Sprinkle with sesame seeds.
    Serves 4

    Recipe from: www.whfoods.com


    Link to Entree Recipes from HealthPlus:
  • Chicken Escallops
  • Fruity Grilled Pork Tenderloin
  • Fruit & Nut Couscous
  • Italian Squash Bake
  • Marinated Flank Steak
  • Orange Glazed Pork
  • Sirloin Tip Roast
  • Turkey Cranapple Wrap
  • Turkey Hash

    • www.healthplus.com/recipes.html#entrees




    Chili, Soups

    Beans and Greens Soup
    A hearty bean soup flavored with healthy chopped greens and diced tomato
      Ingredients: beans & greens
    • 1 lb pinto beans, sorted, washed & soaked in water for 12 hrs or overnight
    • 3 cloves garlic, peeled and crushed
    • 1 large onion, peeled and chopped
    • 1 ½ teaspoons cumin seed
    • 1 teaspoon red pepper flakes
    • ¼ cup chopped cilantro
    • 2 teaspoons liquid smoke flavoring
    • 4 cups finely chopped frozen kale, collards, or mustard greens, cooked
    • 2 tablespoons olive oil
    • 1 teaspoon salt
    • 1 to 1 ½ tablespoons cider vinegar
    • pepper, to taste
    • 2 cups of diced fresh tomato
    • ½ cup low-fat yogurt
    Drain soaked beans and place in a heavy, deep non-aluminium pan. Add garlic, onion, cumin seed, red pepper flakes and enough water to cover by 2 inches. Bring to boil and lower to simmer and cook, covered, about 1-1.5 hours. Add more water as needed. Stir often and cook until beans are tender.

    Preparation time: 2 hours
    Servings: 8 (1.5 cup servings)
    For healthy fruit and veggie recipes, check www.fruitsandveggiesmorematters.org

    NUTRITIONAL INFORMATION (per serving)
    Calories: 279
    Carbohydrates: 46g
    Total Fat: 5g
    Cholesterol: 0mg
    Saturated Fat: 1g
    Dietary Fiber: 16.5g
    % of Calories from Fat: 16%
    Sodium: 340mg
    Protein: 15g


    Carrot Soup carrot soup
      Ingredients:
    • 10 carrots, scraped and sliced
    • 1 1/2 tablespoons sugar
    • 2 cups water
    • 3 tablespoons all-purpose (plain) flour
    • 1/4 teaspoon salt
    • 1/4 teaspoon ground black pepper
    • 1/4 teaspoon ground nutmeg
    • 4 cups fat-free milk
    • 2 tablespoons fresh parsley, chopped
    In a large saucepan, heat the carrots, sugar and water. Cover and simmer until the carrots are tender, about 20 minutes. Drain the carrots, reserving some of the liquid. Set aside.

    In a separate saucepan, whisk together the flour, salt, pepper, nutmeg and milk. Cook over medium-high heat, stirring constantly until the white sauce thickens.

    In a blender or food processor, add the cooked carrots and white sauce. Puree until smooth. Add reserved liquid to desired consistency. Ladle into separate bowls and garnish each with 1 teaspoon parsley. Serve immediately.

    NUTRIENT ANALYSIS (per serving)
    Calories 140
    Cholesterol 3 mg
    Protein 7 g
    Sodium 216 mg
    Carbohydrate 28 g
    Fiber 3 g
    Total fat trace
    Saturated fat trace
    Monounsaturated fat trace
    Calcium 188 mg
    Potassium 606 mg


    Chunky Chicken Vegetable Soup chicken, veggies, soup
      Ingredients:
    • 1/2 lb. boneless skinless chicken breasts, cut into 1/2-inch cubes
    • 1 tsp. oil
    • 1 can (14-1/2 oz.) chicken broth
    • 1-1/2 cups water
    • 2 cups assorted cut-up vegetables (such as sliced carrots, broccoli flowerets and chopped red pepper)
    • 1 envelope GOOD SEASONS Italian Salad Dressing Mix
    • 1/2 cup MINUTE White Rice, uncooked (brown rice is better)
    • 2 Tbsp. chopped fresh parsley
    1. Cook and stir chicken in hot oil in large saucepan until browned.
    2. Add broth, water, vegetables and salad dressing mix. Bring to boil. Reduce heat to low; cover. Simmer 5 minutes.
    3. STIR in rice and parsley; cover. Remove from heat. Let stand 5 minutes.
    Makes 5 (1-cup) servings.

    NUTRITIONAL INFORMATION (per serving)
    Carbohydrate 13g
    Cholesterol 25mg
    Sodium 620mg
    Dietary fiber 1g
    Sugars 4g
    Protein 13g
    For more recipes click: www.kraftfoods.com



    Cream of Yam and Spinach Soup
      Ingredients:
    • 1 cup chopped onion
    • 1/2 cup chopped celery
    • 1 red bell pepper, seeded and chopped yam spinach soup graphic
    • 2 tablespoons minced garlic
    • 1 cup all-purpose flour
    • 3 (16-ounce) cans fat-free chicken broth
    • 3 cups fresh yams (sweet potatoes), peeled and diced, OR,
    • 1 (29 ounce) can yams, drained
    • 1 (10 ounce) bag fresh spinach leaves, stemmed and coarsely chopped
    • 2 cups skim milk
    • 1/2 cup sliced green onion stems (scallions)
    • Salt and pepper to taste
    Directions:
    In a large heavy pot, coated with nonstick cooking spray, and over a medium-high heat, cook the onion, celery, red bell pepper and garlic until the vegetables are tender, about 5 to 7 minutes. Stir in the flour and gradually add the chicken broth, whisking until the soup is blended. Add the sweet potatoes and bring to a boil; reduce heat and cook approximately 20 minutes* or until the potatoes are very tender.
    Add the spinach, milk, green onion stems, salt and pepper. Cook until spinach is wilted and soup well-heated and thickened, about 5 minutes.
    Makes 8 Servings.
    *Note: If using canned yams, cut in small chunks and stir in at the end of cooking.

    Nutrition information per serving:
    Calories: 208
    Total fat: 1g
    Carbohydrate: 40g
    Cholesterol: 1g
    Sodium: 197mg
    Protein: 11g
    Exchanges: 2 Starch, 1/2 Milk or Other Carbohydrate
    Sodium: 157mg
    http://fitnessandfreebies.com/holidays/christmas/christmas21.html



    Roasted Butternut Squash Soup

    Ingredients:
  • 3 cup(s) butternut squash, 1/2" pieces roasted
  • 2 tablespoon(s) butter
  • 1 large onion, chopped butternut squash soup graphic
  • 3 medium garlic cloves, minced
  • 1 tablespoon(s) ginger root, grated
  • 1 teaspoon(s) turmeric
  • 1 teaspoon(s) curry powder
  • 2 3/4 cup(s) Lo sodium vegetable broth
  • 1 tablespoon(s) Lo sodium vegetable broth
  • 6 ounce(s) Lo fat coconut milk
  • 2 tablespoon(s) cilantro, fresh


    • Directions for 4 - 6 Servings:
    Peel squash and cut into pieces.  Place the squash in a bowl and toss very lightly with Sage (fresh if possible but dry will work), salt and pepper and a little EVO or Canola oil.  Line a cookie sheet with parchment paper or foil (to help with clean-up) and turn out the squash on to the cookie sheet.  Roast at 450 degrees F for about 30 minutes.  You want the squash to brown (caramelize) well.  Time saving hint . . . If you don't have time to roast the squash, you can use frozen squash that has thawed . . . but the roasting can be done ahead of time and will add so much flavor to the soup.

    Heat 2 TBS butter and 1 TBS broth in medium soup pot.  Sauté onion in butter and broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, ginger, and continue to sauté for another minute.  Add turmeric, curry powder, and mix well.  Add squash and broth, and mix.  Bring to a boil on high heat. Once it comes to a boil reduce heat to medium low and simmer uncovered until squash is tender, about 10 minutes.
    Place in blender and blend with coconut milk.  Make sure you blend in batches filling lender only half full.  Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute.  Thin with a little broth if needed.  Season to taste with salt and white pepper.  Reheat, and add cilantro.

    Nutrition Information
    Calories: 128
    Fat: 5.86 g
    Saturated Fat: 3.9
    Cholesterol: 12 mg
    Carbohydrates: 17g
    Fiber: 3g
    Vit A: 6790 (IU)
    brought to us by HAP


    Gazpacho
    This classic chilled tomato soup is chock full of garden-fresh vegetables, cholesterol-free, and made with very little added oil. gazpacho
      Ingredients:
    • 4 cups tomato juice*
    • ½ medium onion, peeled and coarsely chopped
    • 1 small green pepper, peeled, cored, seeded, and coarsely chopped
    • 1 small cucumber, peeled, pared, seeded, and coarsely chopped
    • ½ tsp Worcestershire sauce
    • 1 clove garlic, minced
    • 1 drop hot pepper sauce
    • 1/8 tsp cayenne pepper
    • ¼ tsp black pepper
    • 2 Tbsp olive oil
    • 1 large tomato, finely diced
    • 2 Tbsp minced chives or scallion tops
    • 1 lemon, cut into 6 wedges
    1. Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and lemon wedges into the blender.
    2. Purée.
    3. Slowly add the remaining 2 cups of tomato juice to puréed mixture. Add diced tomato. Chill.
    4. Serve icy cold in individual bowls garnished with minced chives and lemon wedges.

    Yield: 6 servings.   Serving size: 1 cup.  Each serving provides:
    Calories: 87
    Total fat: 5 g
    Saturated fat: less than 1 g
    Cholesterol: 0 mg
    Sodium: 593 mg*
    *To cut back on sodium, try low-sodium tomato juice.


    Winter Squash Soup
      Ingredients: squash soup graphic
    • 1 teaspoon butter
    • 1 medium onion, chopped
    • 4 pounds winter squash, such as butternut or buttercup, peeled, seeded and cubed
    • 4 cups of chicken broth
    • 2 cups 1 percent low-fat milk
    • 1 handful mint sprigs or rosemary
    • 1 cinnamon stick
    • 6 whole cloves
    • 1/4 teaspoon whole peppercorns
    • 1/4 teaspoon whole coriander seed
    • 1/4 teaspoon crushed red pepper flakes
    • Salt to taste
    • Sour cream for garnish
    • Mint or rosemary sprigs for garnish
    Directions:
    Melt the butter in a large saucepan. Add the onion and cook slowly over low heat until tender but not brown. (Keeping the pot covered will cause the onion to "sweat," creating moisture and cooking without burning.) Add squash and broth, and then heat the mixture to boiling over high heat. Reduce heat to low; cover and simmer 20 minutes or until squash is tender.

    Meanwhile, in a medium saucepan, heat the milk, with mint or rosemary, cloves, peppercorns, coriander, and pepper flakes, to boiling. Remove from heat and set aside. When squash is fork-tender, puree it in a blender or food processor until smooth. Return to heat. Pour the infused milk through a fine strainer into the pureed squash. Taste and adjust salt as needed. Heat through.
    Serve with a garnish of mint sprigs and a dollop of sour cream.
    Recipe makes six servings.

    Nutrition information per serving:
    Calories: 135
    Protein: 8g
    Carbohydrate: 23g
    Fiber: 5g
    Fat: 3g
    Cholesterol: 5mg
    Sodium:570mg
    http://fitnessandfreebies.com/holidays/christmas/christmas23.html


    Zesty Mexican Soup
      Ingredients:
    • 1 medium onion minced Zesty Mexican Soup
    • 4 medium cloves garlic, chopped
    • 2 TBS red chili powder
    • 3 cups + 1 TBS chicken, or vegetable broth
    • 1 small to medium green bell pepper diced, 1/4 inch pieces
    • 1 small zucchini diced, 1/4 inch pieces
    • 1 cup finely chopped collard greens
    • 1 15oz can diced tomatoes
    • 1 15oz can rinsed black beans
    • 1 cup frozen yellow corn
    • 1 4oz can diced green chili
    • 1 tsp dried oregano
    • 1 tsp cumin
    • 1/4 cup chopped pumpkin seeds
    • 1/2 cup chopped fresh cilantro
    • salt and pepper to taste
    Directions:
    1. Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often.
    2. Add red chili powder, mix in well and add broth, zucchini, collard greens and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin.
    3. Bring to a boil on high heat. Once it begins to boil, reduce heat to medium low and simmer uncovered for 15 minutes longer. (Simmering uncovered enhances the flavor) Add chopped cilantro, pumpkin seeds, salt and pepper.

    Prep and Cook Time: 40 minutes . Serves 6
    Healthy Cooking Tip:   For the best flavor it's important to chop the collard greens very fine. In doing so, their flavors blend better with the other ingredients and are easier to eat. If they are too big, they may taste too bitter.
    www.whfoods.com/genpage.php?tname=recipe&dbid=30


    Link to Soup Recipes from HealthPlus:
  • Colorful Corn Chowder
  • Creamy Mushroom Soup (Golden)
  • Chilled Melon Soup

    • www.healthplus.com/recipes.html#soups



    White Turkey Chili
      Ingredients:
    • 1-1/2 Cups onions, coarsely chopped
    • 2 Cloves garlic, minced turkey chili ingredients
    • 1 Tablespoon olive oil
    • 1 jalapeno pepper, minced
    • 1 4-Ounce Can chopped mild green chilies
    • 1 Teaspoon ground cumin
    • 1/2 Teaspoon dried oregano
    • 1/4 Teaspoon cayenne pepper
    • 1/4 Teaspoon salt
    • 1 Cup reduced-sodium chicken bouillon
    • 1 19-Ounce Can white kidney beans (cannellini), drained and rinsed
    • 2 Cups COOKED TURKEY, cut into 1/2-inch cubes
    • 1/4 Cup fresh cilantro, coarsely chopped
    • 1/2 Cup reduced-fat Monterey Jack cheese, grated
    In 3-quart sauce pan, over medium-high heat, saute onions and garlic in oil 5 minutes or until onion is tender. Add jalapeno pepper, chilies, cumin, oregano, cayenne pepper, and salt. Cook 1 minute. Stir in bouillon, beans and turkey. Bring to boil; reduce heat and simmer, uncovered, 20 to 25 minutes or until slightly thickened. Stir in cilantro.

    To serve, ladle into bowls and top with 2 tablespoons cheese.
    Yield: 4
    Recipe by The National Turkey Federation
    www.eatturkey.com/recipe/recipe.cgi/2/10857/


    Hearty Turkey Chili
      Ingredients turkey chili
    • 1/2 cup chopped onion
    • 1 pound chopped leftover turkey
    • 2 cups unsalted canned tomatoes
    • 4 cups canned kidney beans, drained
    • 1 teaspoon sugar
    • 1 1/2 tablespoons chili powder
    • 2 cups chopped celery
    • 8 tablespoons fat-free sour cream (for topping)
    Saute the onions and turkey together over low heat until onions are cooked. Add the rest of the ingredients except for the celery. Cover and cook for 20 minutes, adding the celery during the last 10 minutes. Top each serving with a tablespoon of fat-free sour cream.

    Nutritional Analysis (per serving)
    Calories 240
    Fat (grams) 4
    Percent calories from fat 15
    Percent polyunsaturated 6
    Percent saturated 7
    Percent monounsaturated 2
    Cholesterol (milligrams) 43
    Sodium (milligrams) 190
    Protein (grams) 25
    Carbohydrate (grams) 26
    Fiber (grams) 8
    NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 1 starch, 2 vegetable, and 3 meat servings.
    By Mayo Clinic staff
    www.mayoclinic.com



    White Chipotle Chili
      Ingredients:
    • 8 ounces chicken breasts (cooked and diced)
    • 1 teaspoon onion powder
      • chili
    • 32 ounces fat-free chicken broth
    • 1 teaspoon ground cumin
    • 1 teaspoon dried oregano
    • 1 teaspoon dried chipotle powder
    • 30 ounces white beans, canned (rinsed and drained)
    • 3 tablespoons fresh lime juice
    • 1/4 cup fresh cilantro (chopped)
    Preparation
    1.  Add ingredients to 3 ½ quart or larger slow cooker, except cilantro.
    2.  Cook on low at least 4 hours.
    3.  Top with cilantro and serve.

    Prep Time: 10 min
    Cook Time: 4 ¼ hours
    Servings: 5
    Recipe from: recipezaar.com



    Desserts


    Apple Tarts
    Prep and Cook Time: 30 minutes.   Chilling time: about 1 hour
    "This is not your normal apple tart. The healthy date, nut crust allows you to indulge without guilt or compromising flavor."
      Ingredients: apple tart graphic
    • 2½ cups walnuts
    • 1½ cups dates
    • 3 green apples, such as Granny Smith
    • juice of 1 lemon in 2 cups water
    • ¼ tsp cinnamon
    • 1/8 tsp allspice
    • 1/8 tsp ground clove
    • 2 TBS honey
    • ½ cup apple juice
    • ¼ cup raisins
    Directions:   Combine walnuts and dates in food processor. Make sure you remove pits if dates have them and cut off end where stem was. Process until well mixed and ground, but not smooth. About 40 seconds. It should be a coarse texture when done. Press evenly into a 9 inch tart pan. Set in refrigerator while making the filling.
    Slice apples by cutting into quarters. Cut out core and slice crosswise in ¼ inch thick slices. Put into lemon water while you finish cutting apples. Drain well in colander when done. Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat. Remove apples with a slotted spoon from hot pan to a bowl and cool completely.

    Reduce liquid to about half the volume and cool separately. Spread apples evenly over crust. Brush syrup over apples. Can be served right away or will keep in refrigerator until needed. Keep tart covered in refrigerator so it doesn't pick up moisture. Top with a little vanilla yogurt if desired.

    This crust is fantastic if done right. First of all, it is important to choose dates that are firm and not too gooey. Zahidi dates are usually good for this. When processing your crust you may have to do it in 2 batches. Combine half the dates and half the walnuts in each batch. Process well, but not too smooth. You should not process more than 40 seconds for each batch. You want to have a coarse texture that is still ground enough to hold together when pressed. Take a pinch of crust between your fingers and press it together. If it is over processed the crust will end up pasty and will not be good. If it is not quite ground enough it won't hold together.
    Serves 8
    www.whfoods.com


    Apricot Baked Apples apple apricot bake graphic
      Ingredients:
    • 8 Rome apples, cored (or other baking apple)
    • 3/4 cup apricot preserves
    • 1/2 cup raisins
    • 1/4 teaspoon ground ginger
    • 1/4 teaspoon ground coriander
    • 1 teaspoon ground cinnamon
    Preheat oven to 375°.
    Mix apricot preserves with next 4 ingredients. Spoon apricot mixture into apples. Place apples in baking dish. Add 1/2 inch of water. Bake at 375° for 45 - 60 minutes, basting frequently.   Serve hot.  (Serves 8)
    Nutrition information per serving:
    Calories: 185
    Protein: 0.6 g
    Carbohydrate: 48 g
    Fat: 0 g (0% of calories from fat)
    Cholesterol: 0 mg
    Sodium: 1.2 mg

    Recipes by Patricia Bertron, R.D.
    http://www.pcrm.org/health/recipes/christmas.html


    Berry Dessert Nachos
      Ingredients:
    • 1/2 cup fat-free dairy sour cream raspberries
    • 1/2 cup frozen fat-free whipped dessert topping, thawed
    • Low-calorie sweetener equal to 2 tablespoons sugar
    • 1/8 teaspoon ground