Healthy Recipes
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Orange-Dijon Pork Tenderloin 1 pound lean boneless pork tenderloin, sliced Combine juice, mustard, sugar and cornstarch mix well and set aside. Spray a large nonstick skillet with cooking spray and heat over medium heat. Add mushrooms and onions and cook until softened. Remove from skillet and set aside. Add pork and cook until browned. Add mushrooms, onions and reserved juice mixture. Cook, stirring frequently until heated through. Add oranges, toss lightly. Sprinkle with almonds and serve over rice if desired. Makes 4 Servings Nutrients per serving: Lemon-Herb Pasta A great side dish or add chicken and vegetables and make it a meal! 4 cups cooked pasta (2 1/4 cups uncooked) Cook and drain pasta as directed on package. Toss pasta and remaining ingredients except cheese. Sprinkle with cheese and serve. Makes 4 Servings Nutrients per serving: Chili Verde 2 pounds lean pork tenderloin, cubed and dusted with flour Heat oil over medium-high heat in a large nonstick skillet. Add pork and brown on all sides. Add onions and garlic and continue to cook until onions are tender, about 10 minutes. Stir in remaining ingredients and bring to boil. Reduce heat, cover and simmer until pork is tender and liquid thickens slightly. Serve with corn tortillas. Makes 8 Servings Nutrients per serving: Lowfat Broccoli Cheese Soup 1 quart (4 cups) water Bring 1 quart water to boil in large soup pot. Add broccoli and cook for 7 minutes or until tender. Drain and set aside. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add onion and garlic and saute until tender. Add broccoli and onion mixture in a blender or food processor and pulse blend into small pieces. Combine yogurt and flour in a large saucepan and mix well with a wire whisk. Add broth and next 4 ingredients and stir well. Cook over medium heat for 20 minutes or until thickened. Add broccoli mixture and 3/4 cup cheese and heat until cheese is melted. Top with remaining cheese and serve. Makes 10 Servings Nutrients per serving: Smoked Ham and Rosemary Pasta 4 cups cooked egg noodles (approx. 3 cups uncooked) Prepare noodles according to package directions. Heat oil in large saucepan over medium heat until hot. Add onion and saute until transparent. Add mushrooms and continue cooking for 6-8 minutes or until tender. Reduce heat to low and stir in flour. Stir over low heat for 2-3 minutes. Add wine, mustard and chicken broth and mix well. Bring sauce to boil over medium heat. Stir in ham, rosemary, salt and pepper then cover and simmer until heated through. Pour sauce over hot noodles and toss to coat. Makes 4 Servings Nutrients per serving: Pizza Pockets Nutrition & Healthy Recipes : 24 Hour Recipes : Sandwiches 1/3 pound lean ground chicken or turkey Crumble ground meat into a large nonstick skillet, add garlic salt and cook over medium heat until no longer pink. Stir in pizza sauce and cook until heated through. Spray 2 large baking sheets with nonstick cooking spray. Flatten biscuits with hands to about 3 inches in diameter. Place half of the biscuits on a baking sheet sprayed with nonstick cooking spray. Spoon 1 tablespoon of meat sauce onto the center of each biscuit, sprinkle with 1 tablespoon cheese and top with 1 slice Canadian-style bacon. Top with remaining biscuits and seal outer edges by pressing down with the tines of a fork. Bake at 425 degrees for 10-13 minutes or until golden brown. Makes 10 Servings Nutrients per serving: Strawberry Muffins
1 1/2 cups all purpose flour Blend dry ingredients in a bowl and stir in strawberries; set aside. Mix vanilla, egg substitute, applesauce and buttermilk in a large bowl; fold in dry ingredients until just moistened. Divide evenly into muffin tins sprayed with nonstick cooking spray. Bake at 350 degrees for about 25 minutes, or until lightly browned and an inserted toothpick comes out clean. Makes 18 Servings Nutrients per serving:
Makes 12 Servings Nutrients per serving: Steamed Vegetable Medley
Steam broccoli, cauliflower and carrots until fork-tender. Heat margarine in a large nonstick skillet over medium heat. Add onions and saute until fork tender. Toss all ingredients together and serve. Makes 6 Servings Nutrients per serving: Mediterranean Snapper Filets 1 tablespoon olive oil Makes 4 Servings Nutrients per serving: Lowfat Marinated Cole Slaw
Combine first 5 ingredients in a large bowl, toss gently and set aside. Combine remaining ingredients in a small saucepan. Bring to boil over medium heat and cook until sugar dissolves, stirring constantly. Pour vinegar mixture over cabbage mixture and toss to coat. Cover and marinate in refrigerator for a few hours, stirring occaisionally. Makes 8 servings Nutrients per serving: Pumpkin Cornbread 2 tablespoons brown sugar Blend brown sugar, egg whites, buttermilk, and pumpkin puree in a medium bowl. Stir in dry ingredients until just mixed. Pour into a 9 inch cake round sprayed with nonstick cooking spray. Bake at 350 degrees for 20 to 25 minutes. Slice into 6 pieces and serve. Makes 6 Servings Nutrients per serving: Apple Crisp
Yogurt Topping Heat oven to 375 degrees. Place apples in a 1 1/2 quart casserole that has been sprayed with nonstick cooking spray. Mix water and almond extract and pour over apples; toss to coat. Mix remaining ingredients until well mixed and crumbly, then sprinkle the topping over the apples. Bake at 375 degrees for about 30 minutes, or until top is golden brown and apples are tender. Serve warm with yogurt topping. Yogurt Topping: mix all ingredients together. Makes 6 servings Nutrients per serving: Popcorn Balls 1/2 cup honey Combine honey, sugar and 1 tablespoon margarine in a microwave safe bowl. Cook on HIGH for 5-7 minutes or until sugar is dissolved. Pour mixture over warm popcorn and stir with a wooden spoon until thoroughly coated. Cool until mixture can be handled. Butter hands and shape popcorn into 6 balls. Makes 6 Servings Nutrients per serving:
Halibut Coated with Pumpkin Seeds
Preheat oven to 350 degrees. Spray a baking dish with nonstick cooking spray. Combine pumpkin seeds, parmesan cheese, garlic, spices and flour in a shallow dish and mix well. Combine egg substitute and milk in a shallow dish and mix well. Dip each filet into the egg mixture, dredge through the pumpkin seed mixture on both sides and place in the baking dish. Bake uncovered for 20 minutes or until fish flakes easily with a fork. Makes 4 servings Nutrients per serving: Lowfat Pumpkin Cranberry Muffins
Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick spray. Combine dry ingredients in a medium mixing bowl and set aside. Combine remaining ingredients in a separate mixing bowl. Add liquid ingredients to the dry ingredients, mixing just until moist. Fill muffin cups and bake 30 minutes, or until golden brown. Remove from tins and cool on wire racks. Makes 12 Servings Nutrients per serving : Turkey Sloppy Joe's
Coat a large nonstick skillet with cooking spray and place over medium heat. Add onion, bell pepper and garlic and cook for 3 minutes. Crumble turkey into skillet and cook for 3 minutes, stirring occasionally. Add tomato sauce, Worcestershrire Sauce, tomato paste, salt and pepper. Simmer uncovered 10-15 minutes or until sauce thickens. Spoon mixture onto bottom of rolls. Makes 5 servings Nutrients per serving: Roasted Eggplant with Cheese Arrange eggplant on a foil lined broiler pan sprayed with nonstick cooking spray. Layer sliced onions on top of eggplant and sprinkle with cheese and Italian seasoning. Broil for about 4 or 5 minutes or until eggplant is tender and cheese is melted. Makes approx. 6 servings Nutrients per serving: Linguine with Clam Sauce
Cook pasta according to package directions. Heat oil in a saucepan over medium heat until hot. Add garlic and lightly saute. Add tomato sauce, clam juice and Tabasco sauce and simmer for 5 minutes. Add clams and simmer another 5 minutes, stirring occasionally. Spoon sauce over hot linguine, toss well to coat and sprinkle with chopped parsley if desired. Makes 6 Servings Nutrients per serving: Andre's Whole Wheat Pancakes
Combine all ingredients and mix well. Heat a large nonstick skillet over medium-low heat until hot. Pour batter on skillet 1/4 cup at a time making sure edges don't touch. Cook until golden brown and bubbles appear on top of the pancakes. Flip and continue cooking until other side is golden brown. Makes approx. 8 servings Nutrients per serving: Meat Loaf
Combine all ingedients and mix well. Spray loaf pan with cooking spray and put mixture into pan. Bake at 375 degrees for 1 hour. Makes 10 servings Nutrients per serving: Lemon Herb Orzo
Combine hot orzo, herbs and lemon juice in a large bowl and toss to coat. Season with salt and pepper. Makes 6 Servings Nutrients per serving: Pumpkin Soup
In a medium saucepan, cook the onions in 2 tablespoons of the broth until softened. Add the remaining broth, pumpkin, oregano and hot-pepper sauce and simmer for 15 minutes. Sprinkle with pumpkin seeds and serve. Makes 4 Servings Nutrients per serving: Cranberry Relish
Cut orange into 4 pieces and remove seeds. Place orange and peel into blender or food processor and process until finely chopped. Place in a plastic or glass bowl and set aside. Place cranberries in food processor or blender and pulse blend until coarsely chopped. Add cranberries and remaining ingredients to chopped orange and mix well. Cover and refrigerate at least 8 hours. Makes 6 Servings Nutrients per serving:
Cornbread: Turkey: Trim fat from turkey and place on waxed paper. Slice breast almost in half horizontally and fold open to enlarge turkey breast. Place wax paper on top and flatten breast to 1/2-inch thickness using a meat mallet or rolling pin. Stuffing: Add oil to large nonstick skillet and heat over medium heat
until hot. Add mushrooms, onion, garlic and dash of thyme. Saute for 5
minutes or until vegetables are tender. Tear cornbread into pieces and
process in a blender or food processor into dry crumbs. Stir in cornbread
crumbs, parsley and next 4 ingredients and mix well. Spoon cornbread mixture
in center of the turkey breast, leaving a 2-inch border at sides. Tightly
roll turkey breast starting with shorter side. Tie turkey breast with
string at 2-inch intervals. Makes 12 Servings Nutrients per serving: Spinach and Tofu Lasagna
Preheat oven to 350 degrees. Spray a 9 x 13-inch baking pan with cooking spray. Add olive oil to a nonstick skillet and heat over medium heat. Add green onions and mushrooms and sauté for a few minutes. Add tomato sauce and remove from heat. Combine tofu, spinach, egg substitute and seasonings and mix well. Salt and pepper to taste. In baking dish, begin to layer in this order: sauce, uncooked noodles, tofu mixture, noodles and top with remaining sauce. Cover pan with aluminum foil and bake for 45 minutes. Remove foil and sprinkle with cheese. Bake uncovered an additional 15 minutes. Allow to stand for 10 minutes, then slice into 10 pieces. Makes 10 Servings Nutrients per serving: Black Bean Soup Spray a large saucepan with nonstick cooking spray. Add Canadian bacon and heat over medium heat until hot. Add the onion and garlic and cook 5 minutes or until onion is tender. Stir in chicken broth, carrot, celery, parsley, oregano and red pepper. Heat to boiling over high heat. Reduce heat, cover and simmer about 10 minutes. Remove 1/2-cup beans and mash with a fork or potato masher. Add the mashed beans and whole beans into the broth mixture and heat through. Serve with lime wedges. Makes 4 Servings Nutrients per serving:
Heat oven to 350 degrees. Spray a springform pan with nonstick cooking spray. Cook and drain spaghetti as directed. Rinse with cold water and drain. Toss spaghetti, Parmesan cheese, ricotta cheese, Italian seasoning and egg whites until well coated. Press half the spaghetti mixture in the bottom of the pan. Sprinkle with half of the basil then layer with half of the tomatoes and cheese slices. Press remaining spaghetti mixture on top. Sprinkle with remaining basil, tomatoes and mozzarella cheese. Bake 30 minutes. Let stand 15 minutes, remove sides of pan and cut into 8 wedges. Spoon 1 ounce of spaghetti sauce over each slice and serve. Makes 8 Servings Nutrients per serving: Reduced Fat Stuffing
Preheat oven to 325 degrees. Spray a 2 quart oven safe casserole with nonstick cooking spray and set aside. Heat olive oil in a large nonstick skillet over medium heat until hot. Add onion, mushrooms and celery and saute until tender. Combine the chicken broth and the bread crumbs and mix well. Add the onion mixture and spices and mix well. Place stuffing in prepared casserole and cook covered for 45 minutes. Makes 12 servings Nutrients per serving: Pumpkin Bars Preheat oven to 350 degrees. Spray 9x13 inch baking pan with nonstick spray. In small bowl, combine flour, baking powder, orange peel, cinnamon, salt, nutmeg, ginger and cloves. In large bowl, combine sugar, applesauce, pumpkin, egg substitute and egg white, and oil. Add flour mixture to applesauce mixture; stir until well blended. Stir in raisins. Spread in prepared pan and bake 25 to 30 minutes or until an inserted toothpick comes out clean. Cool on wire rack 15 minutes then cut into 16 bars. Makes 16 Servings Nutrients per serving: Tomato Bean Soup
In a medium saucepan, combine all ingredients except cheese and bring to boil. Reduce heat and simmer for about 10 minutes, stirring occasionally. Top with cheddar cheese and salt and pepper to taste. Makes 4 Servings Nutrients per serving: Holiday Gingerbread Cookies
Frosting: Beat brown sugar, margarine, molasses and water in a very large bowl until well mixed. Stir in remaining ingredients (except frosting ingredients) and mix well. Cover and refrigerate for 2 hours or until firm. Heat oven to 350 degrees. Spray a baking sheet with nonstick cooking spray. Roll 1/4 of dough at a time to 1/4-inch thickness. Cut with floured gingerbread or other shaped cookie cutters*. Place about 2 inches apart on baking sheet. Bake for 10-12 minutes or until no indentation remains when touched. Remove from cookie sheet and cool on a wire rack. Cool completely and frost with frosting and other decorations if desired. * Dough can also be cut into square sheets and used to make a gingerbread house. Frosting can be piped through a pastry bag and used as “cement” to hold the walls together. Decorate with frosting and assorted candy if desired. Frosting: mix all ingredients until smooth and spreadable. Makes 30 Servings Nutrients per serving (nutritional analysis doesn't include frosting
or candy decorations): Baked Potato Casserole
Place potatoes and garlic in a large saucepan and cover with cold water. Bring to a slow boil over medium heat. Reduce the heat to low and cook until the potatoes are barely tender, about 15 to 20 minutes. Drain and let sit until cool enough to handle. Peel the potatoes and grate them into a large bowl; set aside. Squeeze the garlic cloves from their skins into a food processor. Add cottage cheese and process until completely smooth. Add sour cream, salt and pepper, and process briefly to combine. Add the cottage cheese mixture and scallions to the grated potatoes and mix well. Place into a 2-quart baking dish sprayed with nonstick spray. Top with grated cheddar cheese and paprika. Bake at 350 degrees for 30-40 minutes or store covered for up to 2 days before baking. Makes 8 Servings Nutrients per serving:
Heat oven to 275 degrees. Cover baking sheet with aluminum foil or parchment paper. Beat egg whites and cream of tartar in a medium bowl until foamy. Beat in sugar, 1 tablespoon at a time and continue beating until stiff and glossy. Don’t underbeat. Place meringue in a decorating bag with a large star tip. Pipe 1 1/4-inch stars onto baking sheet and sprinkle lightly with walnuts or other holiday decorations. Bake for 33-35 minutes or until outside is crisp and dry. Cool for 5 minutes then remove from baking sheet. Store in airtight containers to keep crisp. Makes 48 Cookies Nutrients per serving: Holiday Penuche
Combine brown sugar, milk and margarine in a medium saucepan. Stir constantly and heat over medium heat until reaching 235 degrees (soft-ball candy stage) using a candy thermometer. Remove from heat and let cool to room temperature. Process in blender or food processor about 20 seconds or until mixture is a light brown color. Add vanilla and nuts and pulse-blend 3 or 4 times. Pour into an 8-inch square baking dish buttered or lined with wax paper. Let cool completely then cut into 32 small pieces. Makes 32 Pieces Nutrients per serving: Baked Holiday Wreath
Dissolve yeast in warm water in a large bowl. Add buttermilk, granulated sugar, margarine, egg substitute, baking powder, salt and 2 1/2 cups flour. Beat on low speed using an electric mixer for 30 seconds. Scrape bowl frequently to incorporate all ingredients. Beat on medium speed for 2 minutes or until well mixed. Stir in remaining flour, the candied fruit, pecans and lemon peel and mix well. Dough will be soft and slightly sticky. Turn dough onto a well-floured surface and knead until smooth and elastic, about 5 minutes. Roll into a 24x6 inch strip. Cut into three 24x2 inch strips. Braid three pieces together and shape into a circle. Pinch ends to seal. Cover and let rise for 1 hour or until doubled. Heat oven to 375 degrees and bake about 30 minutes or until golden brown. Mix powdered sugar and milk and drizzle over wreath while warm. Decorate with additional green and red candied cherries if desired. Slice into 24 pieces and serve. Makes 24 Servings Nutrients per serving: Holiday Fruit Balls
Combine fruit, nuts and graham cracker crumbs in a blender or food processor and process until finely chopped and blended. Place fruit mixture into a large bowl. Combine honey, liqueur, orange peel and salt and mix well. Add honey mixture to fruit mixture and mix well using hands. Shape mixture into marble-sized balls and roll in coconut to coat. No refrigeration required. Store in an airtight container. Makes approx. 100 Servings Nutrients per serving: Beef and Snow Peas
Remove any fat from beef and cut into 2-inch strips about 1/4-inch thick. Heat a large nonstick skillet or wok over high heat; add the oil. Add the beef and the garlic and stir-fry about 3 minutes, stirring constantly. Season with salt and pepper. Add the green onions and stir-fry about 1 minute. Stir in broth. Heat to boiling over high heat. Mix the cornstarch, water and soy sauce and add to the beef mixture. Cook, stirring constantly until mixture begins to thicken and boil. Stir in ginger and pea pods cook uncovered about 2 minutes, stirring occasionally. Serve over rice. Makes 4 Servings Nutrients per serving:
Preheat oven to 350 degrees. Spray medium skillet with nonstick cooking spray and heat over medium heat. Add mushrooms, green onion and garlic. Cook and stir over medium heat until mushrooms are soft. Add spinach and water. Cover and cook until spinach is wilted, about 3 minutes. Combine ricotta cheese, milk, egg, nutmeg and salt and pepper in large bowl. Gently stir in noodles and vegetable mixture and toss to coat. Lightly spray a 1.5-quart casserole with cooking spray. Spread noodle mixture into casserole and sprinkle with cheese. Bake 25-30 minutes or until an inserted knife comes out clean. Makes 4-6 Servings Nutrients per serving: Carrot-Pineapple Salad
In large bowl, toss carrots, cabbage, pineapple and walnuts together. Combine remaining ingredients including the reserved pineapple juice and whisk together. Pour dressing over vegetable mixture and toss gently. Cover and refrigerate at least 2 hours. Makes 6-8 Servings Nutrients per serving:
*For recipes calling for taco seasoning you can substitute the following
to replace 1 packet: Preheat oven to 350 degrees. Spray a baking sheet with nonstick cooking spray. Combine chips and taco seasoning in a large plastic bag and shake well to mix. Slice each chicken breast into 3 or 4 slices (approx. 1 ounce each). Dampen chicken with water and place a couple at a time in bag and shake to coat. Place chicken on baking sheet and bake for 30-40 minutes or until no longer pink. Serve with salsa. Makes 6 Servings Nutrients per serving: Fried Rice
Heat oil over medium heat in a nonstick skillet. Cook mushrooms, carrots and peas in oil for 2 minutes, stirring frequently. Add the bean sprouts, onions and rice and stir-fry until mixture is hot. Push the mushroom-rice mixture to one side of the skillet and reduce heat. Beat the eggs slightly in a small bowl and add to the cleared side of the skillet. Cook over medium heat, stirring frequently until eggs are cooked but still moist. Combine the eggs and rice mixture, stir in soy sauce and serve. Makes 6-8 Servings Nutrients per serving: Holiday Divinity
Combine sugar, corn syrup and 1/2 cup water in a saucepan and heat over medium until boiling. Continue to cook without stirring until a candy thermometer reads 260 degrees. Beat egg whites with an electric mixer until stiff peaks form. Gradually add hot mixture in a thin stream over egg whites and continue beating for 3 minutes. Add vanilla and continue beating until candy starts to lose its’ gloss, about 5-6 minutes. Gently stir in nuts of fruit if desired. Drop by spoonfuls (approx. 1 tablespoon) onto waxed paper; if mixture flattens out continue beating for another minute. Add hot water if candy is too thick to spoon. Makes approx. 64 Servings Nutrients per serving (includes nuts): Indian Bread
Mix 3 cups of the flour and 1/2 cup cornmeal, undissolved yeast and salt in a large bowl. Heat water, honey, molasses and oil until hot, but not boiling. Stir water mixture into dry ingredients. Stir in rice, nuts and enough additional flour to make soft dough. Knead on lightly floured surface until smooth and elastic, about 8-10 minutes. Cover and let rest about 10 minutes. On a lightly floured surface, roll dough into a 9-inch circle. Fold almost in half, leaving 1 inch of bottom exposed. Make four cuts from edge of bottom layer about 2/3 of the way across loaf (cutting through both layers). Place loaf on a greased baking sheet sprinkled with 1-tablespoon cornmeal. Cover and let rise in a warm place about 45 minutes or until doubled in size. Sprinkle top of loaf with 1-tablespoon cornmeal and bake at 375 degrees for 40 minutes. Cool on a wire rack. Makes 16 Servings Nutrients per serving: Holiday Dove Rolls Combine 3 3/4 cups of the flour, sugar, salt, lemon peel and yeast. Heat water, milk and butter until hot to touch and stir into dry mixture. Beat in 1/2-cup egg substitute and enough of the remaining flour to make soft dough. Knead on lightly floured surface for 8-10 minutes or until smooth and elastic. Cover and let rise for 10 minutes. Divide dough into 12 pieces. Roll one piece into a 10-inch rope that is slightly thicker on each end. Tie a knot in the center of the rope to form the dove’s body. Flatten the lower end to form the dove’s tail and make 2 cuts in it with a sharp knife to resemble feathers. Shape the other end into a round shape for the dove’s head. Repeat with remaining pieces of dough. Make a small cut in the front of each head and insert the wide end of the almond to form a beak. Make two additional cuts on the sides of the head and insert raisins to form eyes. Place completed doves on a baking sheet sprayed with nonstick cooking spray and let rise until doubled or about 45 minutes. Lightly beat the remaining 1/4-cup egg substitute and brush on rolls. Bake at 375 degrees for 15 minutes or until done. Remove from baking sheet and cool on a wire rack. Makes 12 Servings Nutrients per serving: Crustless Quiche 1 medium onion, chopped Heat oven to 350 degrees. Spray 9-inch pie plate with nonstick cooking spray. Sprinkle onion and cheese in the bottom of pie plate. Place remaining ingredients in a blender and blend about 30 seconds or until well mixed. Pour into pie plate. Bake about 40 minutes or until an inserted knife comes out clean. Let cool for 5 minutes and cut into 6 slices. Makes 6 servings Nutrients per serving: |