Healthy Recipes

1. In medium saucepan, heat oil over medium high heat.
2. Add celery, onion and green pepper; sauté for 2 minutes.
3. Add corn, potatoes, water, salt, pepper and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Pour 1/2 cup milk into a jar with a tight-fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables; stir well.
6. Add remaining milk.
7. Cook, stirring constantly, until mixture comes to a boil and thickens.
8. Serve garnished with chopped fresh parsley.

Calories 186 Total fat 5g Saturated fat 1g Sodium 205mg Protein 7g

1. Peel, seed and grate one cucumber. Slice other cucumber and set aside.
2. Mix grated cucumber, yogurt, sour cream, lemon juice, dill and garlic in a serving bowl. Chill for 1 hour.
3. Arrange tomatoes, cucumbers, broccoli and carrots on a colorful platter.
4. Serve with dip.

Calories 100

Total fat 1.5g

Saturated Fat 1g

Sodium 120mg 

Protein 6g

1. Preheat oven to 350 degrees F.
2. In a medium bowl, add all chopped vegetables, and pour oil over top.
3. Add Parmesan cheese and seasonings; mix well.
4. Spread vegetable mixture evenly on a baking sheet.
5. Bake for 1 hour or until tender.

Calories 221

Total fat 12g

Saturated fat 1g

Sodium 116mg

Carbohydrates 26g

Fiber 4g

Protein 4g

1. Combine tomatoes and red peppers in a blender or food processor. Puree until smooth.
2. Put tomato mixture in a medium saucepan and bring to a boil over medium heat.
3. Add evaporated milk, garlic powder and pepper. Return to a boil, reduce heat to low and gently simmer for 5 minutes.
4. Add basil and serve.

Calories 94

Total fat 0g

Saturated fat 0g

Sodium 231mg

Protein 5g

1. In a large pan, heat oil over medium-high heat.
2. Add chicken and cook 5 minutes, stirring occasionally.
3. Reduce heat to medium and add remaining ingredients.
4. Bring to a boil then reduce heat to low. Simmer covered for 15 minutes. 
5. Serve over hot, cooked rice or whole-wheat pasta.

Calories 130

Total fat 3g

Saturated fat 0g

Sodium 260mg

Protein 9g

1. Preheat oven to 450°.
2. Line baking sheet with foil and spray with cooking spray.
3. Arrange English muffin or bread shell on baking sheet in a single layer.
4. Spread each shell with 1/4-cup barbecue sauce; top each with 1/2-cup non-fat shredded mozzarella cheese and 1 package grilled chicken breast strips.
5. Arrange red onion slices with chicken, if desired.

Calories 329

Fat 5g

Carbohydrates 32g

Protein 36g

Cholesterol l50mg

Fiber 1g

Sodium 247mg

1. Spray broiler pan and both sides of fish with non-stick cooking spray. Place on broiler pan skin side up.
2. Broil about 7-8 inches from broiler unit or flames about 5-7 minutes per side, or until fish is opaque when flaked.
3. Season top side of fish with salt and lemon pepper. Serve immediately.

Calories 240

Carbohydrate 0 grams

Fat 10 grams

Sodium 198 mg

Protein 38 grams

1. In a large pan, heat oil over medium heat.
2. Add onion and green pepper in canola oil, in a large pan, and cook until tender.
3. Add tomatoes, beans (include liquid from both), oregano and garlic powder.
4. Bring to a boil. Stir in rice and cover.
5. Reduce heat to low and cook for 5 minutes.
6. Remove from heat and let stand for 5 minutes before serving.

Calories 100

Total fat 2g

Saturated fat 0g

Sodium 280mg

Protein 4g

For Chicken

1. Preheat oven to 400° F.
2. Place breasts on a flat surface. Evenly sprinkle each breast with chives, basil, paprika, and pepper.
3. Form cheese into 6 loose balls and place one in the center of each breast.
4. Roll chicken around cheese, making sure the ends are tucked in. Tie each breast with twine to retain cheese.
5. Place breasts in an ungreased baking dish.
6. Bake for 15 to 20 minutes, or until chicken has turned white throughout. Allow chicken to cool for about 10 minutes before serving.

For Carrot Curls

1. Using a potato peeler, pare carrots lengthwise into long, thin strips and soak in ice water for at least 10 minutes. Drain and pat dry.
2. To serve, cut each breast into 1/2-inch medallions. Arrange on a bed of carrot curls.

Calories 158

Protein 30g

Carbohydrate 1g

Total fat 3g

Saturated fat 1g

Cholesterol 62mg

Sodium 157mg

1. In skillet, heat olive oil. Add mushrooms, onions, and garlic. Sauté for 1-2 minutes.
2. Add wine, tomato, parsley, and fish. Cover and let simmer for 5-8 minutes or until fish flakes easily with fork.
3. Remove fillets to warm platter. Pour tomato sauce over fish as is or boil down for 1-3 minutes for thicker sauce. Garnish with paprika and lemon wedges.

Calories 131

Carbohydrate 2g

Fat 5g

Sodium 57mg

Protein 21g

1. Prepare bowtie pasta according to package directions.
2. Drain and set aside.
3. Melt butter in a 10” skillet.
4. Sauté garlic until golden brown.
5. Add zucchini, red onion and basil.
6. Heat over medium heat until tender, about 4 to 6 minutes.
7. Stir in pasta and heat through.
8. Add cheese, salt and pepper.
9. Toss gently and serve immediately.

Calories 239

Total Fat 5g

Saturated Fat 3g

Cholesterol 10mg

Sodium 14

Carbohydrates 42g

Fiber 3g

Protein 8g

1. Melt margarine in omelet pan.
2. Whisk egg, egg whites and water together briskly. Pour mixture over margarine.
3. Lower heat to medium low. Using a spatula, push egg mixture to one side, allowing uncooked egg to run onto skillet surface.
4. After egg mixture is cooked, spread cream cheese and chilies over the upper half.
5. With a wide spatula, carefully lift and fold the lower half over the chilies and cream cheese.
6. Cut the omelet in half. Serve immediately.

Calories 146

Carbohydrate 5

Fat 8g

Sodium 263mg

Protein 12g

1. In a large saucepan, brown beef over medium heat, break it into bite-sized pieces. Drain fat.
2. Reduce to medium heat. Add onion and garlic. Cook on medium heat until softened.
3. Add lentils, tomatoes, chili powder and cumin. Cook on low heat for about 1 hour until flavors are blended.
4. Serve with your favorite chili toppings

Calories 210

Total fat 4.5g

Saturated fat 1.5g

Sodium 470mg

Protein 16g

1. Spray baking dish with non-stick spray.
2. Preheat oven to 400 degrees.
3. Rinse fillets under cold water, pat dry.
4. Combine Parmesan cheese, cornmeal, flour, pepper, and paprika in plastic bag.
5. Shake fillets one at a time in bag to coat with cheese mixture.
6. Place fillets in baking dish. Drizzle oil over fillets.
7. Bake about 10 minutes per inch thickness of fish or until fish is opaque when flaked. Fillets may need to be turned half way through baking.

Calories 190

Carbohydrate 3g

Fat 8g

Sodium 220mg

Protein 22g

1. Spray cookie sheet with vegetable spray and heat oven to 425 degrees.
2. Brush chicken breasts with olive oil.
3. Place oats and spices in blender. Blend one minute, stopping occasionally to stir.
4. Pour oat mixture into plastic freezer bag. Drop each breast into bag and coat well.
5. Spray chicken lightly with vegetable spray and place on cookie sheet.
6. Bake 35 to 40 minutes or until juices run clear when pierced with fork.

Calories 213

Carbohydrate 8g

Fat 7g

Sodium 64mg

Protein 28g

1. Mix salt, pepper and flour in small dish. Coat tenderloins.
2. Heat frying pan and add oil.
3. Brown tenderloins in oil. Lower heat and simmer until centers are gray. Remove only meat from pan.
4. Dissolve cornstarch in water and add to milk. Add salt if desired.
5. Cook remaining pan mixture on medium heat until gravy is thick and bubbly. Use spatula to loosen browned flour from bottom of pan.

Calories 195

Carbohydrate 6.5g

Fat 6g

Sodium 257mg

Protein 26g

1. In a large microwave-safe bowl, mix peaches, pears, prunes, vanilla extract, orange zest, 1/4 cup orange juice; stir.
2. Top with granola.
3. Microwave on high for 5 minutes. Let stand for 2 minutes.
4. Spoon into 4 bowls and serve warm.

Calories 280

Total fat 1g

Saturated fat 0g

Sodium 60mg

Protein 3g

1. Use a fork or clean fingers to flake salmon until very fine.
2. Crumble cereal or crackers into crumbs.
3. Add cereal or cracker crumbs, eggs, milk, and pepper to salmon.
4. Mix thoroughly.
5. Shape into 9 patties.
6. In a skillet, heat oil over medium heat.
7. Carefully brown both sides until patty is thoroughly cooked.

Calories 110

Total fat 4.5g

Saturated fat 1g

Sodium 270mg

Protein 12g

1. Bring 2 cups water to boil and add rice.
2. Simmer covered until all water is evaporated, about 20 minutes.
3. Cut chicken into bite-size pieces, season with pepper and place in large baking dish.
4. Combine remaining ingredients except cornstarch and cold water. Pour over chicken.
5. Cover baking dish with foil and bake at 350 degrees until tender, about 1 1/2 hours.
6. Remove foil. Drain gravy and return chicken to oven for a few minutes.
7. Dissolve cornstarch in cold water and add to gravy.
8. Mix half of gravy with rice. Place rice on large serving platter and top with chicken.
9. Garnish with fresh parsley. Serve remaining gravy in gravy boat.

Calories 212

Carbohydrate 25g

Fat 3g

Sodium 258mg

Protein 26g

1. In a small bowl, combine the thawed berries, sugar and/or vanilla extract.
2. Spoon 1/4 cup of the berry mixture to cover the bottom of a 2 cup deep dish.
3. Cover the berry mixture with a layer of bread.
4. Spoon 1/3 of remaining berry mixture on top of the bread.
5. Cover with another layer of bread.
6. Repeat steps 4 and 5 twice, ending with a layer of bread.
7. Cover the dish with plastic wrap and place a plate or bowl on top of the berry dish that fits just inside of it. Place a heavy object on top to press down on the fruit and bread layers.
8. Refrigerate overnight checking the dish occasionally to be sure juice does not spill. If it does, you may need to replace the heavy object with a lighter one.
9. Serve with a dollop of vanilla yogurt. Note: In summer, fresh berries can be used.

Calories 180

Total fat 2.5g

Saturated fat 0.5g

Sodium 300mg

Protein 6g

1. Line muffin tin(s) cups with paper baking cups (18 total).
2. In a large mixing bowl, add mashed bananas, yogurt, strawberries and pineapple.
3. Spoon into muffin tin and freeze at least 3 hours, or until firm.
4. Remove frozen cups and store in a plastic bag in the freezer.
5. Before serving, remove paper cups.

Calories 50

Total fat 0g

Saturated fat 0g

Sodium 25mg

Protein 2g

1. 1. Combine vanilla yogurt and pudding mix; gently stir together.
2. 2. Layer bottom of serving dish with crushed graham crackers.
3. 3. Pour pudding mixture over cracker crumbs.
4. 4. Top with mandarin oranges slices or your favorite fruit.

Calories 150

Total fat 1g

Saturated fat 0g

Sodium 21mg

Protein 5g