Recipe for Health Cookbook Recipe f or Heal
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 Recipe for Health Cookbook 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 Recipe for Health Cookbook 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, and Sandwiches Nutrition Facts Per Serving 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) Nutrition Facts Per Serving 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 Satisfying Soups, Salads, and Sandwiches Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, and Sandwiches Nutrition Facts Per Serving Tabouli Salad Chuck Zielinski 1 Tbsp parsley 1 Tbsp scallions 1/4 cup cracked wheat ¼ cup chopped tomatoes Salt and pepper to taste 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, and Sandwiches Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, and Sandwiches Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, and Sandwiches Recipe for Health Satisfying Soups, Salads, and Sandwiches 1st Place 2009 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving Garden Rotini Salad Recipe for Health Satisfying Soups, Salads, and Sandwiches Nutrition Facts Per Serving 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 Satisfying Soups, Salads, and Sandwiches 1st Place Sandwich 2009 Fish Tostadas with Chili-Lime Cream Katy Moore Nutrition Facts Per Serving 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 Satisfying Soups, Salads, 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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) Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, and Sandwiches Recipe for Health Satisfying Soups, Salads, 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, and Sandwiches 3rd Place Soup 2009 Mushroom-Tarragon Chicken Kimberly Land Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving Potato Soup Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Satisfying Soups, Salads, and Sandwiches Recipe for Health Satisfying Soups, Salads, 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving Key Lime Pie Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Smoothies/Drinks & Snacks Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Smoothies/Drinks & Snacks 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving Calories Total Fat Cholesterol Sodium Total Carbohydrates Dietary Fiber Protein Recipe for Health Smoothies/Drinks & Snacks 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Salt and pepper to taste 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 Salt and pepper to taste 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving (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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving (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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving (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. Nutrition Facts Per Serving (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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 3 T. extra virgin olive oil 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 Nutrition Facts Per Serving 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 Salt and pepper to taste 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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. Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Happy Healthy Holidays 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 Happy Healthy Holidays 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. Nutrition Facts 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 Nutrition Facts Per Serving 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 Happy Healthy Holidays Rockfish Seafood Grill’s AWARD WINNING MEXICAN SHRIMP MARTINI Recipe for Health Happy Healthy Holidays 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 Nutrition Facts Per Serving 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 Happy Healthy Holidays Katy Danekas 1 pound Butternut squash 1 T. extra virgin olive oil 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 Nutrition Facts Per Serving 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 Happy Healthy Holidays 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Happy Healthy Holidays 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 Nutrition Facts Per Serving 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 Happy Healthy Holidays Cheri Coninx Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Nutrition Facts Per Serving 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 Happy Healthy Holidays 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 Nutrition Facts Per Serving 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 Happy Healthy Holidays 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 Nutrition Facts Per Serving 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
© Copyright 2024