Healthy Recipes

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• Plan ahead: Plan dinner meals before you shop and make a list of what you need.
• Focus on one part of the meal: Make a delicious main dish or dessert and keep the other dishes simple.
• Freeze leftovers for a future meal
• Use healthy convenience foods: Fat free salad dressing makes a great marinade
• Use small appliances to make cooking easy: A microwave and countertop grill are handy.

• Apple Crisp
• Chicken Breast - 3 Ways
• Italian Green Beans
• Macaroni and Salmon Salad
• Mexican Stuffed Peppers
• Peach Melba
• Pork Chop Packets
• Potato Frittata
• Salad Bar Soup
• Spinach Greek Style

• 1 cup peeled, sliced tart apple (1 medium)
• 1 1/2 Tbsp. brown sugar
• 1 Tbsp. flour
• 1 Tbsp. oatmeal
• 1/8 tsp. ground cinnamon
• Pinch of nutmeg
• 1 tsp. light margarine

Preheat oven to 375 degrees. Spray a 2 cup oven proof ramekin with no stick cooking spray. Place apples in ramekin. Mix remaining ingredients throughly. Sprinkle over apples. Bake 30 minutes or until apples are tender and toping is golden. Serve warm. Top with a tablespoon of vanilla flavored low fat yogurt, if desired.

Makes 1 serving. Per serving: 193 calories. Fat: 1 gram. Sodium: 22 milligrams. Fiber: 2.4 grams.

• 2 skinless, boneless chicken breasts
• 1/4 cup fat free vinaigrette salad dressing

Makes 2 servings. Per serving: 145 calories. Fat: 4 grams. Fiber: .2 grams.

You may want to make extra for a meal later in the week.Try one of these toppings or sauces on your chicken.

Touch of India:
Top each cooked chicken breast with 1 Tbsp. mango chutney (comes in a jar in the gourmet or sauce section of the market), 1 tsp. shredded coconut and 2 tsp. dry roasted peanuts. Serve with couscous flavored with a little curry powder and a few raisins. Add: 150 calories and 6 grams fat per serving.

Taste of Spring: (D)
For 2 servings, combine 1/2 cup diced strawberries, 1 Tbsp. chopped red onion, 1 Tbsp. chopped fresh mint, 1 Tbsp. fresh lime juice and a pinch of sugar. Mix well. Spoon over cooked chicken. Serve with rice. Add :20 calories and 0 grams of fat per serving.

OR Try this.....
Place 1 1/2 cups well washed spinach leaves in a salad bowl. Top with 1/2 cup sliced strawberries and 1 sliced grilled chicken breast. Top with light raspberry vinaigrette salad dressing.

Taste of Greece: (D)
For 2 servings, combine 1/2 cup nonfat yogurt, 1/4 cup grated cucumber, 1/8 tsp. dried dillweed, and garlic powder, to taste. Spoon over cooked chicken and serve with steamed red potatoes OR slice chicken and place in a pita pocket. Top with lettuce, tomato and the cucumber sauce. Add: 25 calories and 0 grams of fat per serving of cucumber sauce.

• 1 cup canned diced tomatoes flavored with garlic, oregano and basil
• 2 cups frozen whole green beans
• 2 tsp. imitation bacon bits

Makes 2 servings. Per serving: 48 calories. Fat: .5 grams. Sodium: 675 milligrams. Fiber: 4.7 grams.

• 1 cup elbow macaroni
• 3/4 cup frozen peas
• 1 (6 ounce) can skinless, boneless pink salmon, drained and flaked
• 1/4 cup chopped celery
• 1/3 cup light mayonnaise
• 1/3 cup fat free sour cream
• 1 1/2 Tbsp. lemon juice
• 1 tsp. dried dillweed
• Salt free lemon and pepper seasoning, to taste

Makes 3 servings. Per serving: 330 calories. Fat: 10 grams. Sodium: 502 milligrams. Fiber: 2.6 grams.

• 1 green pepper
• 7 ounce ground sirloin
• 1 cup cooked rice
• 1/2 cup frozen corn
• 1/2 cup prepared salsa
• 1/2 tsp. chili powder
• 2 Tbsp. reduced fat cheddar cheese

Cut pepper in half lengthwise. Remove seeds, stem and ribs. Bring 1 inch of water to a boil in a medium saucepan. Add pepper, cover and cook 2 minutes. Drain and set aside. Preheat oven or toaster oven to 350 degrees.

Crumble ground beef and place in saucepan. Brown over medium heat. Drain well. Add rice, salsa, corn and chili powder and simmer 5 minutes or until heated through. Fill pepper halves with rice mixture and place in a casserole dish. Sprinkle with cheese. Bake in preheated oven for 30 minutes.

• 1 canned juice pack peach half
• 1/2 cup (1 scoop) nonfat frozen yogurt
• 2 Tbsp. raspberry "pourable fruit" syrup

• 2 (4 ounce) boneless pork chops
• 1/8 tsp. dried thyme, crumbled
• 1/8 tsp. ground cinnamon
• 1/8 tsp. ground allspice
• Fresh ground black pepper, to taste
• 1 large or 2 small sweet potatoes.
• 1 fresh orange
• 2 tsp. honey

Grate 1 Tbsp. of orange peel from outside of orange. Cut orange in half and juice. Combine rind, orange juice and honey in a small cup. Pour one half of juice mixture over the sweet potatoes. Top with seasoned pork chops and remaining juice mixture. Make individual foil packages by folding down the top and folding in the sides of the foil toward the center. Leave some space inside the packet for steam. Place on a baking sheet and bake in preheated oven for 40 minutes or until tender. Unfold packet and serve.

• 1 small cooked potato (about 1/2 cup)
• 1 Tbsp. finely chopped onion
• 2 Tbsp. chopped red pepper
• 1 (4 ounce) container egg substitute
• 1/4 tsp. dried basil, crumbled
• Salt free lemon and pepper seasoning, to taste

Preheat oven to 450 degrees. Spray an 8 inch nonstick skillet with no stick spray. Place over medium heat. Peel and dice the potato. Add potato, onion and pepper to skillet. Saute, stirring frequently, for 5 minutes. Combine egg substitute, basil and seasoning. Pour egg mixture over potatoes in skillet. Reduce heat to low and cook until almost set. Cover handle of skillet with foil. Place skillet in oven and bake 5 minutes or until set. Remove from oven and serve immediately.

• 1 (13.2 ounce) can ready to serve, reduced sodium chicken broth
• 1/2 cups salad bar vegetables

Suggested vegetables

• Celery, carrots, green onions, peas, mushrooms, and leaf lettuce. Season with a little dried thyme.
• Kidney beans, spinach, tomato and carrots. Season with a little dried basil.
• Broccoli, cauliflower, carrots, and onions. Season with parsley flakes and a little lemon juice.

• Fresh spinach leaves
• Salt free garlic and herb seasoning, to taste
• 2 Tbsp. crumbled feta cheese