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Post by kidsandpets on Mar 16, 2015 15:28:35 GMT -5
Please post your favorite healthy recipes here. They can be main dishes, side dishes, desserts, whatever. If possible, indicate in the title (if it isn't obvious) what kind of dish your recipe is for. Thanks  |
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Post by kidsandpets on Mar 16, 2015 15:28:58 GMT -5
Cream of Cauliflower Soup by StillJulie
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from Light and Tasty 2002
Cream of Cauliflower Soup
1/3 cup green onions (tops only)
2 Tbsp butter or soft stick margarine
2 Tbsp flour
1/2 tsp salt
2 cups chicken broth
1 pkg (10 oz) frozen caulilower, thawed & chopped
2 cups 1% milk
1 1/2 cups (6 oz) shredded reduced-fat cheddar cheese
2 Tbsp dry sherry (optional)
1 Tbsp minced chives
In a saucepan, saute onions in butter until tender. Stir in flour and salt until blended. Gradually add broth. Bring to a boil; cook and stir for two minutes or until thickened. Reduce heat. Add cauliflower; simmer for two minutes. Add the milk and cheese; cook and stir until cheese is melted. Stir in sherry if desired. Garnish with chives.
Yield: 6 servings
Nutritional analysis: One serving (1 cup) equals 190 calories; 10g fat (6g saturated fat), 32 mg cholesterol, 706 mg sodium, 10g carbohydrate, 1g fiber, 15g protein.
Diabetic Exchanges: 2 lean meat, 1 fat, 1 vegetable.
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Post by kidsandpets on Mar 16, 2015 15:29:19 GMT -5
Chili Mac Casserole by StillJulie
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from Light & Tasty 2002
1 cup uncooked elbow macaroni
2 lbs lean ground beef (BTW Consumer Reports says you'll end up with about the same amount of fat if you buy the cheaper ground beef and drain it and rinse it.)
2 garlic cloves, minced
1 can (28 oz) diced tomatoes, undrained
1 can (16 oz) kidney beans, rinsed and drained
1 can (6 oz) tomato paste
1 can (4 oz) chopped green chilies
1 1/2 tsp salt
1 tsp chili powder
1/2 tsp ground cumin
1/2 tsp pepper
2 cups (8 oz) shredded reduced-fat Mexican-blend cheese
Cook macaroni according to package directions. Meanwhile, in a large non-stick skillet, cook the beef, onion and garlic over medium heat until meat is no longer pink; drain. Stir in the tomatoes, beans, tomato paste, chilies and seasonings. Drain macaroni; add to beef mixture.
Transfer to a 9x13 baking dish coated with nonstick cooking spray. Cover and bake at 375° for 25-30 minutes or until bubbly. Uncover; sprinkle with cheese. Bake 5-8 minutes longer or until cheese is melted.
Yield: 10 servings
Nutritional Analysis: One serving (1 cup) equals 343 calories, 13g fat (3g saturated fat), 45mg cholesterol, 812mg sodium, 25g carbohydrate, 6g fiber, 32g protein.
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Post by kidsandpets on Mar 16, 2015 15:29:29 GMT -5
Baked Turkey and Rice by Linderlou
3 c. hot cooked rice
1½ c. diced turkey (cooked)
1 can healthy request chicken soup
1/2 c. sliced mushrooms drained
1/2 c. finely diced celery
1/4 c. finely chopped onions
1 tbsp. parsley flakes
1/4 c. fat free mayo
1/8 tsp. Pepper
Preheat oven to 350°. Spray an 8x8-inch baking pan with Pam. In large bowl, combine rice, turkey, mushrooms, onion, celery, parsley flakes, mayo and pepper. Mix well. Pour mixture into prepared pan. Bake for 30-45 minutes, or until bubbly and top is golden brown. Let set for 5 minutes. 4 points per serving. Serves 6.
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Post by kidsandpets on Mar 16, 2015 15:29:46 GMT -5
Broccoli Salad by Linderlou
Serving: 8
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
INGREDIENTS:
1 bunch broccoli, chopped into bite-size florets
1/3 cup raisins
1/4 cup unsalted sunflower seeds
1/3 cup low-fat mayonnaise
1/4 cups sugar
1 tbsp. cider vinegar
DIRECTIONS:
1. In a medium size bowl, stir together the mayonnaise, sugar and vinegar.
2. Add broccoli to mixture and stir well.
3. Add raisins and sunflower seeds, and mix well.
4. Serve cold.
NUTRITIONAL INFORMATION:
Calories: 129
Total Fat: 6
Carbohydrates: 18
Protein: 2
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Post by kidsandpets on Mar 16, 2015 15:30:03 GMT -5
Cheesy Scalloped Potatoes by Linderlou
When I first served this my family had no idea this was a low-fat recipe. It's great!
1½ cups of skim milk
2 tbsp. flour
1/2 tsp. salt
1/8 tsp. garlic powder(optional)
1/8 tsp. Pepper
1/2 cup light shredded cheese
1/4 cup onion, chopped*
4 medium potatoes peeled and thinly sliced
For sauce, in saucepan, stir together milk, flour, salt, pepper and garlic powder. Cook and stir over medium heat till thick and bubbly. Add the cheese and stir until melted. Stir in onion. Spray a casserole dish with Pam. Place half the potatoes in the dish. Top with half the sauce. Repeat layers. Bake in 350° oven about 65 minutes till potatoes are tender, stirring once. Remove from oven. Serves 8.
Points per serving 2
Calories per serving 104
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Post by kidsandpets on Mar 16, 2015 15:30:33 GMT -5
Chicken and Vegetable Bake by Linderlou
This is a great meal for Sunday dinner. You can prepare the vegetables the night before then assemble everything on Sunday morning. Just put the oven on time bake and you'll come home to a delicious meal. Don't forget to add the tomatoes after you come home from church.
4 boneless skinless chicken breast halves
dried thyme
1 16 oz can chopped tomatoes
1 zucchini
1 summer squash
1/2 package baby carrots
1 chopped small onion
1 sliced red bell pepper
olive oil
parsley
marjoram
1. Cut up the vegetables, except the tomato and put them into a baking dish with the chicken.
2. Mix about 1/4 to 1/2 cup olive oil with the herbs of your choice.
3. Pour the olive oil/herb mix on top of the chicken and vegetables, coating them.
4. Cover with tin foil and bake at 350 degrees for 45 minutes (or until chicken is no longer pink).
5. Uncover and pour canned tomatoes on top.
6. Bake for another 10 minutes or so.
Calories: 279; Total Fat: 4 g; Carbohydrates: 19 g; Protein: 38 g
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Post by kidsandpets on Mar 16, 2015 15:34:03 GMT -5
Chicken Cacciatore by Linderlou
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This is a great meal to serve when company's coming.
Chicken Cacciatore
2 cups sliced fresh mushrooms
1/2 cup chopped onion
2 teaspoons minced garlic
15 ounces tomato sauce
6 ounces tomato paste
1/2 cup water
1/4 teaspoon thyme
1½ teaspoons oregano
1½ teaspoons parsley
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper
2 pounds boneless skinless chicken breasts
8 ounces spaghetti -- cooked
Mix sauce ingredients well. Pour over chicken in large baking dish. Bake at 350 degrees for about 45 minutes. Serve over hot spaghetti. Serves 6-8 people.
According to MasterCook with 8 servings:
Per Serving: 276 Calories; 2g Fat (7.2% calories from fat); 32g Protein; 32g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 700mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fat; 0 Other Carbohydrates.
and 6 servings:
Per Serving: 368 Calories; 3g Fat (7.2% calories from fat); 43g Protein; 42g Carbohydrate; 4g Dietary Fiber; 88mg Cholesterol; 934mg Sodium. Exchanges: 2 Grain(Starch); 5 Lean Meat; 2 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.
__________________
Connie
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Post by kidsandpets on Mar 16, 2015 15:34:24 GMT -5
Chicken Casserole by Linderlou
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Another hit with family and guests.
1/3 cup chopped onion
¼ pound fresh mushrooms, chopped
2/3 cup fat-free sour cream
6 ounces (1½ cups) shredded low-fat (4-5 grams per ounce) cheddar cheese
¼ cup water
1/3 teaspoon dried thyme
1/3 teaspoon salt
1/8 teaspoon black pepper
2½ cups cooked, drained cholesterol-free noodles (5 ounces dry)
1 can (10¾ ounces) low-fat cream of chicken soup, such as Campbell's® Healthy Request®
3-1/3 cups cooked, chopped chicken breast
3 tablespoons diced pimento, optional
Preheat oven to 375°. Spray 13x9-inch casserole with vegetable oil spray. Spray medium saucepan with vegetable oil spray. Over medium heat, sauté onion slightly; add mushrooms. Reduce heat to low and add sour cream and cheese; stir until melted. Add thyme, salt, pepper and water; stir to blend. In large bowl, combine cooked and drained noodles, soup, chicken and pimentos, if desired; add cheese mixture and blend. Add more water if mixture is too thick. Pour into casserole. Bake at 375°, uncovered, for 30-35 minutes. Yield: 8 servings
Nutrients per serving:
Calories: 281 Cholesterol: 75 mg
Fat: 8 g (29%) Sodium: 478 mg
Carbohydrate: 19 g Protein: 28 g
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Post by kidsandpets on Mar 16, 2015 15:34:43 GMT -5
Herb Roasted Green Beans by Linderlou
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These are delicious!
2 pounds fresh green beans, trimmed and blanched (plunge into boiling water for 1 minute)
1 tsp olive oil (or use olive oil flavored cooking spray for 0 points)
1/2 packet Good Seasons Dry Italian Dressing mix
2 Tbsp Parmesan cheese (fat free is 0 points)
Toss green beans with the rest of ingredients. Bake at 400° for 45 minutes or until tender.
0 or 1 point, depending on cheese and oil
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Post by kidsandpets on Mar 16, 2015 15:35:02 GMT -5
Light Waldorf Salad by Linderlou
1/4 cup light mayonnaise
1/4 cup fat-free yogurt
1 tablespoon lemon juice
1 tablespoon skim milk
2 medium apples -- chopped
2 stalks celery, sliced
1 tablespoon chopped nuts
Mix mayonnaise, yogurt, lemon juice and milk. Stir in remaining ingredients. Chill. Serves: 4
Per Serving: 99 Calories; 4g Fat; 2g Protein; 15g Carbohydrate; 2g Dietary Fiber; 6mg Cholesterol; 88mg Sodium.
Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.
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Post by kidsandpets on Mar 16, 2015 15:35:24 GMT -5
Lowfat Fettuccine Florentine by Linderlou
Ingredients:
3/4 lb. fresh or dried fettuccine
1 tsp. unsalted butter
1 tsp. olive oil
2 - 3 cloves garlic, minced, or to taste
1 lb. fresh spinach, shredded
1 cup evaporated skim milk
1/4 cup grated Parmesan cheese, more if desired
*Note: A small amount of low sodium chicken broth can be added to the oil and butter if more liquid is needed to sauté the garlic.
Instructions:
Cook pasta in a large pan of boiling water until just cooked through. Drain well. Melt butter and oil in a heavy nonstick pan over medium high heat. Sauté garlic 2-3 minutes, until soft. Stir in spinach and cook 1 minute, stirring. Add pasta and milk to spinach mixture. Season with salt and pepper to taste. Raise heat to medium high and cook 3 minutes, until sauce thickens slightly. Stir in cheese and toss gently. Quantity: 4 servings if main dish. 8 servings if side dish.
Note: I use this mostly as a main dish. It's great with 1 pound of cooked or grilled boneless, skinless chicken breasts sliced and added on top.
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Post by kidsandpets on Mar 16, 2015 15:35:40 GMT -5
Lowfat Zuccini Bread by Linderlou
This is very good bread. You can try substituting 1/2 of the sugar with Splenda. In other words, 3/4 cup Splenda and 3/4 cup sugar to make a total of 1½ cups of sweet stuff. It works out very well.
3 eggs
1½ cups sugar
2 teaspoons vanilla
1 cup applesauce or Smucker's "Baking Healthy"
2 cups grated zucchini
3 cups flour
1 teaspoon baking powder
1 teaspoon soda
1 teaspoon salt (optional)
1 cup crushed pineapple, drained in sieve
1 cup chopped nuts
1/2 cup raisins
Beat eggs, sugar, vanilla and applesauce until fluffy. Add zucchini, then dry ingredients. Stir in pineapple, raisins and nuts. Bake in three (3) very well greased and floured 8" x 4" loaf pans for one hour at 325 degrees.
According to MasterCook, assuming 10 slices/loaf:
Per Serving: 138 Calories; 3g Fat (20.8% calories from fat); 3g Protein; 25g Carbohydrate; 1g Dietary Fiber; 19mg Cholesterol; 23mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
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Post by kidsandpets on Mar 16, 2015 15:36:13 GMT -5
Lower-fat Swiss Steak by Linderlou
Linderlou's Lower-fat Swiss Steak
3 tbsp. all-purpose flour
1 t. dry mustard
1/2 t. salt
1½-pound boneless round steak
1 medium onion, sliced and separated into rings
2 cloves garlic, minced
1 15-ounce can tomato sauce
1 cup water
3 medium-large, unpeeled red potatoes, scrubbed well and cubed
3 carrots, sliced
Spray large nonstick skillet with cooking spray. Heat on medium. Mix together flour, mustard and salt. Pound into round steak and cut steak into 6 serving pieces. Brown both sides of meat for a total of 15 minutes. Put onion rings on top of steak portions. Pour tomato sauce and water over onion and steak; add garlic. Heat to boiling. Add cubed potatoes and sliced carrots. Reduce heat and simmer for about 45 minutes, or until meat and veggies are tender. Enjoy.
Note: I know it's unusual to put carrots and potatoes with swiss steak, but it's really good. My DH jokingly calls this dish, "Swiss Pot Roast." lol.
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Post by kidsandpets on Mar 16, 2015 15:36:36 GMT -5
Black Bean Soup by OhioMom
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(Sept./Oct Country Woman 2002)
3/4 cup chopped celery
1 med. onion, chopped
3 garlic cloves, minced
1 tablespoon canola or vegetable oil
3 cans (14-1/2 oz ea.) chicken broth
2 cans (15 oz ea.) black beans,
rinsed and drained
1 jar (16 oz.) salsa
1 cup cubed cooked chicken breast
1 cup cooked long grain rice
1 tablespoon lime juice
1 teaspoon cumin
In a large suacepan, saute celery, onion, and garlic in oil until tender. Stir in the remaining ingred. Heat through. Makes 10 servings
one cup = 155 cal. / 3 g.fat / 11g protein
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