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Healthy Recipes
How many times have you looked at your watch, realized it’s 6:30 in the evening, and you don’t have anything at home to put on the table? It’s a brave new world full of busy multitasking people, where parents and even kids share food preparation duties. Often the time needed to buy and prepare healthy food just isn’t there, so we pick something up at a fast food burger restaurant or we order a pizza. Bad idea. A return to the family table does not mean a return to the 1950s, or spending hours slaving in the kitchen. It means only planning a menu in advance, shopping once a week from a well-designed list, and occasionally precooking meals so that you don’t find yourself scrambling to piece together a nourishing meal every night. It means taking control of your life. Cooking for your children is the best way to ensure they are eating well. Here are many healthy, low-fat, low-calorie recipes for you to try. The recipes were submitted by KidShape participants, who were asked to share a favorite food or dish but to modify it to make it lower in fat or sugar. This means that the recipes have been tested by families and come recommended by kids who have lost weight eating them. At the end of each recipe, you will find useful information: the calories per serving, the grams of fat per serving, the percent of calories from fat, and a guide to how each food fits into your daily food guide pyramid. You’ll notice that many of the recipes call for readily available low-fat ingredients, such as low-fat cheese or nonfat yogurt. Some recipes also call for artificial sweeteners. Although it is not a good idea to use non-nutritive sweeteners excessively, one to two servings per day may be used. Those who do not wish to use artificial sweeteners may substitute an equivalent amount of sugar. And of course, remember to limit the portion size that you consume. AppetizersCHIPS AND DIP1 teaspoon vanilla 1 packet calorie-free sugar substitute 1 cup low-fat ricotta cheese 1⁄2 cup nonfat plain yogurt Dash of cinnamon Red Delicious apples, thinly sliced For the dip, mix together the vanilla, sweetener, ricotta cheese, yogurt, and cinnamon. Use the apple slices as chips. Serve at parties or at breakfast, chilled. Makes 3 servings. Amount per serving: Calories 232, Fat 7 g, % calories from fat 29.8%. Food group servings per serving: Fruit 2, Milk/yogurt 0.2, Protein 0.3, Fat/sweet 1. TUNA PARTY DIP1 (6-ounce) can tuna 1⁄3 cup nonfat plain yogurt Juice of 1 lemon, freshly squeezed 1⁄4 cup light cream cheese (Neufchatel) Salt and pepper, optional Mix together in a bowl the tuna, yogurt, lemon juice, and cheese. Add salt and pepper if using. Arrange the spread over Swedish toast or low-fat whole-grain crackers. Makes 8 servings. Amount per serving: Calories 53, Fat 2.3 g, % calories from fat 39.1%. Food group servings per serving: Milk/yogurt 0.2, Protein 0.2, Fat/sweet 0.5. EGGPLANT APPETIZER2 cups water 2 cups chopped eggplant 2 cups chopped tomatoes 2 cups chopped onion 1 tablespoon extra-light olive oil 1 tablespoon crushed garlic 1⁄2 cup lemon juice Put the water, eggplant, tomatoes, onion, and oil into a saucepan, and cook for 1 to 1-1⁄2 hours. When the eggplant is done, add the garlic and lemon juice. Let the mixture chill. This dip can be eaten plain or with low-fat whole-grain crackers, meat, chicken, or potatoes. Makes 8 servings. Amount per serving: Calories 57, Fat 2 g, % calories from fat 31.5%. Food group servings per serving: Veg. 1, Fat/sweet 0.5. HOT ARTICHOKE-CHILI DIP1 can artichoke hearts, drained 4 ounces low-fat Cheddar cheese, grated 1 (4-ounce) can green chilies, chopped Vegetables, crackers, or chips for serving Process the artichoke hearts until smooth in a food processor Mix the cheese and chilies into the artichoke purée. Place in small, ovenproof crocks. To serve, heat through in the oven or microwave until the cheese melts. (Freeze any dip that you do not use.) Serve with vegetables, low-fat whole-grain crackers, or baked chips for dipping. Makes 3 servings. Amount per serving: Calories 183, Fat 7 g, % calories from fat 64%. Food group servings per serving: Protein 0.5, Fat/sweet 2. SPINACH DIP1 (6-ounce) can water chestnuts 1 (10-ounce) package frozen chopped spinach 1 envelope leek soup mix (do not mix according to directions) 1 cup nonfat sour cream 1 cup nonfat mayonnaise Dash of Worcestershire sauce Mix the water chestnuts, spinach, soup mix, sour cream, mayonnaise, and Worcestershire together and refrigerate. Serve with chips or Melba rounds. Makes 8 servings. Amount per serving: Calories 130.9, Fat 6.4 g, % calories from fat 44%. Food group servings per serving: Veg. 0.2, Protein 0.1, Fat/sweet 1.2. BreadsTOFU BANANA BREAD1⁄3 cup canola oil 1 cup regular tofu, mashed 1-1⁄4 cups sugar 2 eggs, slightly beaten 2 teaspoons vanilla 2 cups very ripe mashed bananas 2 tablespoons lemon juice 3-1⁄2 cups all-purpose flour 2 teaspoons baking soda 1 teaspoon baking powder 1 teaspoon salt 1 cup chopped walnuts, optional Preheat the oven to 350 degrees. Blend the oil and tofu in a food processor or blender until very smooth. Add the sugar, eggs, and vanilla and blend very well. Add the bananas and lemon juice, and process briefly. In a separate bowl combine the flour, baking soda, baking powder, and salt. Gently combine the liquid ingredients with the dry ingredients. Fold in the nuts, if using. Pour the batter into two, greased loaf pans. Bake for 50 to 60 minutes or until done, but not dry. Makes 2 loaves/24 servings. Amount per serving: Calories 182, Fat 6.6 g, % calories from fat 32.6%. Food group servings per serving: Grain 1, Protein 0.2, Fat/sweet 1.2. CARROT BREAD3 cups all-purpose flour 2 teaspoons soda 2 teaspoons cinnamon 2 teaspoons baking powder 1 cup sugar 1 teaspoon salt 4 cups egg beaters (equal to 4 eggs) 3 cups grated carrots 1-1⁄2 cups applesauce 1⁄2 cup raisins Preheat the oven to 350 degrees. Mix together in a large bowl the flour, soda, cinnamon, baking powder, sugar, and salt. Beat in the eggs, and add the carrots and applesauce. Mix well. Add the raisins and blend. Coat a loafpan with nonfat cooking spray, and pour in the mixture. Bake 1 hour or until done, but not dry. Test with a straw or cake tester. Makes l loaf/12 servings. Amount per serving: Calories 306, Fat 3.2 g, % calories from fat 9.4%. Food group servings per serving: Grain 2, Veg. 0.5, Fat/sweet 1. CORN BREAD1⁄8 cup sugar 1⁄4 cup canola oil 2 egg whites 1/2 cup all-purpose flour 1/4 cup whole wheat flour 1-1⁄2 teaspoons baking powder Pinch of salt 3⁄4 cup yellow cornmeal 1⁄2 cup nonfat milk Preheat the oven to 400 degrees. Blend the sugar and oil in a medium bowl. Mix in the egg whites. Sift the flours with the baking powder and salt, and add the cornmeal. Blend the dry ingredients into the egg mixture alternately with milk. Spray a muffin tin with nonfat cooking spray, and dust with flour. Fill the muffin cups half full with the batter. Bake for 20 to 25 minutes. Makes 8 muffins/8 servings. Amount per serving: Calories 172, Fat 7 g, % calories from fat 36.6%. Food group servings per serving: Grain 1, Fat/sweet 1.4. LEMON SQUASH MUFFINS2-1⁄4 cups all-purpose flour 1 teaspoon baking soda 1 teaspoon baking powder 1/4 teaspoon salt 1/3 cup sugar 1 tablespoon canola oil 2 cups coarsely shredded summer squash (about 3⁄4 pound), uncooked 1 tablespoon grated lemon rind 1 whole egg, lightly beaten 1 egg white, lightly beaten 1 (8-ounce) carton nonfat plain yogurt Preheat the oven to 375 degrees. Combine the flour, baking soda, baking powder, salt, and sugar in a large bowl. Combine the oil with the squash, lemon rind, egg, egg white, and yogurt. Add the squash mixture to the dry ingredients, stirring just until moistened. Divide the batter evenly into a 12-cup muffin pan coated with nonfat cooking spray. Bake for 22 minutes. While the muffins cool slightly, prepare the Lemon Icing. Pierce the top of each muffin with a fork, and brush the muffins with the icing. Remove the muffins from the pan, and let them stand on a wire rack for 15 minutes. LEMON ICING3 tablespoons fresh lemon juice 2 tablespoons water 2 tablespoons sugar Combine the lemon juice, water, and sugar in a small saucepan. Bring to a boil, and cook for 1 minute. Remove from the heat. Makes 12 muffins/12 servings. Amount per serving (includes icing): Calories 145, Fat 2 g, % calories from fat 12.4%. Food group servings per serving: Grain 1, Fat/sweet 0.5. APPLE AND OAT BRAN MUFFINS1-1⁄4 cups whole wheat flour 1 cup oat bran 1⁄3 cup packed brown sugar 2-1⁄2 teaspoons baking powder 1⁄4 teaspoon baking soda 1⁄4 teaspoon salt 1/4 teaspoon ground nutmeg 1⁄4 teaspoon ground cinnamon 1 cup buttermilk 2 egg whites 2 tablespoons canola oil 3⁄4 cup peeled and shredded apple Preheat the oven to 375 degrees. In a medium bowl stir together the flour, oat bran, brown sugar, baking powder, baking soda, salt, nutmeg, and cinnamon. In a small bowl combine the buttermilk, egg whites, and oil. Add the buttermilk mixture to the dry ingredients, stirring just until moistened. Stir in the shredded apple. (You may store the batter, tightly covered, in the refrigerator for up to 5 days.) Coat a 12-cup muffin tin with nonfat cooking spray. Spoon about 1⁄4 cup batter into each muffin cup. Bake for 18 to 20 minutes, or until a toothpick inserted near the center comes out clean. Cool slightly, and remove the muffins from the tin. Makes 12 muffins/12 servings. Amount per serving: Calories 124, Fat 3 g, % calories from fat 22%. Food group servings per serving: Grain 1, Protein 0.2, Fat/sweet 0.6. LunchCRUNCHY PB IN A WRAP1/3 cup natural peanut butter 4 (10-inch) low-fat whole wheat tortillas 1 cup chopped apple 1/4 cup low-fat granola Spread peanut butter over each tortilla and sprinkle with chopped apple and granola. Roll tortillas tightly and cut into halves. Serve immediately. Makes 4 servings. Amount per serving: Calories 351, Fat 12 g, % calories from fat 31%. Food group servings per serving: Grain 1.25, Protein 1.7, Fruit 0.25, Fat/Sweet 2.4. VegetablesFRIED RICE2 cups boiled rice 1-1⁄2 tablespoons canola oil 4 celery sticks, sliced 3 green onions, sliced 2 cups chopped broccoli 1 bell pepper, cut in small pieces 1-1⁄2 cups chopped carrots 4 tablespoons soy sauce When the rice is done, stir-fry it in the oil in a wok for 5 minutes along with the celery, onions, broccoli, pepper, and carrots. Season the mixture with the soy sauce. Serve with chicken breasts without skin to balance out the fat of the oil. Makes 4 servings. Amount per serving: Calories 190, Fat 6 g, % calories from fat 28.4%. Food group servings per serving: Grain 1.3, Fat/sweet 1. GREEN BEANS AND RICE1 tablespoon chopped garlic 2 cups cut green beans Soy sauce Black pepper Boiled rice Spray a saucepan with nonfat cooking spray, and sauté the chopped garlic. Add the green beans. Cook the beans, adding soy sauce and black pepper to taste. Stir and then cover the pan. When beans are crisp tender, serve hot with rice. Makes 3 servings. Amount per serving: Calories 118, Fat 0 g, % calories from fat 0%. Food group servings per serving: Grain 1, Veg. 1. COLLARD GREENS AND POTATOES2 bunches collard greens or a mixture of collards and kale 3 medium gold potatoes 2 garlic cloves 1 medium onion Salt 2 teaspoons canola oil Pepper Strip the collard leaves from the stems, and wash the greens. Scrub the potatoes, and dice coarsely. Finely dice the garlic cloves and onion. Bring 2 quarts of water to a boil in a large saucepan. Add the salt and greens, and simmer for 10 minutes. Scoop out the greens into a bowl. Add the potatoes to the water, and simmer until tender, 7 to 10 minutes. In a nonstick skillet, add the oil and heat. When the oil is hot, add the diced onion, and cook over medium-high heat for 5 minutes. Coarsely chop the cooked greens, and add them to the skillet along with the garlic. Add the pepper to taste and a little bit of the water from the potatoes, so that everything stays moist as it cooks. Add more water as needed. When the potatoes are tender, scoop them out of the pan, and add them to the greens. Season with the salt and add the pepper to taste. Serve with hot sauce or vinegar. Makes 8 servings. Amount per serving: Calories 86, Fat 1 g, % calories from fat 10.4%. Food group servings per serving: Grain 0.5, Veg. 1, Fat/sweet 0.2. STIR-FRIED BROCCOLI3 to 4 broccoli crowns 1 large piece ginger 2 tablespoons canola oil 1⁄2 teaspoon salt 1 tablespoon soy sauce 1⁄2 cup chicken broth Wash the broccoli crowns, and cut them into florets. Peel and crush the ginger. Heat a wok or heavy skillet on high. Add the oil, and heat until smoking. Toss in the ginger, and press and turn it in the oil for a few seconds. Add the broccoli, and toss briskly to coat with the oil. When the broccoli is bright green, sprinkle with the salt, and drizzle the soy sauce down the side of the wok, tossing to combine with the broccoli. Pour in the chicken broth, and steam-cook, uncovered, for 2 minutes, stirring frequently. Serve immediately. Makes 6 servings. Amount per serving: Calories 56, Fat 5 g, % calories from fat 80%. Food group servings per serving: Veg. 1, Fat/sweet 1. BAKED CARROT STICKS2 pounds carrots 3 tablespoons margarine 1 teaspoon salt Pepper 2 teaspoons sugar 1⁄3 cup orange juice Preheat the oven to 400 degrees. Peel the carrots, and cut them into 2-inch sticks. Place the carrot sticks in a shallow casserole dish. Dot with the margarine and sprinkle with the salt, pepper to taste, and sugar. Pour in the orange juice, cover with aluminum foil, and bake for 45 minutes, stirring occasionally. Makes 8 servings. Amount per serving: Calories 104, Fat 5 g, % calories from fat 43.2%. Food group servings per serving: Veg. 1.5, Fat/sweet 1. SaladsCAESAR SALAD1⁄4 cup olive oil 1 clove garlic, crushed Garlic powder 2 cups bread cubes 2 heads romaine lettuce 1 head Boston lettuce 3⁄4 cup freshly grated Parmesan cheese 1⁄2 teaspoon salt 1⁄4 teaspoon dry mustard 1⁄4 teaspoon freshly ground pepper 1/3 cup lemon juice 2 eggs Dash of Worcestershire sauce Pour the oil into a jar, and add the garlic. Cover and let stand for at least 1 hour. Preheat the oven to 350 degrees. Sprinkle the garlic powder to taste on the bread cubes, and bake for 5 minutes. Tear the romaine and Boston lettuce into a large salad bowl. Combine the cheese, salt, mustard, and pepper. Boil water in a small saucepan. Place the eggs in their shells into the boiling water for 1 minute. Remove the eggs and place them briefly in cold water to cool. Break the eggs into a medium bowl. Beat the lemon juice gradually into the eggs, and then add the Worcestershire sauce, the garlic/oil, and the cheese mixture. Pour one-third of the dressing over the salad, and toss gently. Add the croutons during the last tossing. Serve immediately. Makes 12 servings. Amount per serving: Calories 103, Fat 7.6 g, % calories from fat 66.4%. Food group servings per serving: Grain 0.2, Veg. 2, Protein 0.2, Fat/sweet 1. JAPANESE-STYLE CUCUMBERS2 large cucumbers 4 green onions 1⁄3 cup sweetened rice wine vinegar Peel and thinly slice the cucumbers. Then thinly slice the white part of the onions and two or three inches of the green part. Mix the cucumbers and onions together in a medium-size bowl with the vinegar, and chill for 1 to 2 hours. Makes 4 servings. Amount per serving: Calories 29, Fat 0 g, % calories from fat 0%. Food group servings per serving: Veg. 2. NANA SHEILA’S FRUIT SALAD3 cups shredded lettuce 1 pint strawberries, halved 1 large banana, sliced 1 honeydew melon, cubed 1 (20-ounce) can pineapple chunks, juice drained. 1 (8-ounce) carton nonfat vanilla yogurt 1⁄2 cup shredded Gruyere cheese In a large bowl put half the lettuce. Layer the strawberries, banana, melon, and pineapple on top of the lettuce bed. Top with the remaining lettuce, and spread the yogurt over the top. Sprinkle with the cheese. Cover and chill 2 to 3 hours. Toss gently to serve. Makes 12 servings. Amount per serving: Calories 145.4, Fat 1.7 g, % calories from fat 10.5%. Food group servings per serving: Fruit 2, Milk/yogurt 0.2, Protein 0.2, Fat/sweet 1. GREEN AND ORANGE SALAD2 navel oranges, peeled 1 large head Boston lettuce 2 small green onions, sliced 4 slices avocado Divide the oranges into sections, reserving four sections for the dressing. Cut the sections into bite-size pieces. Tear the lettuce into bite-size pieces. Arrange the lettuce at the bottom of a salad bowl, and place the other orange sections, green onions, and avocado slices on top. Prepare the Orange-Honey Dressing. Pour the dressing over the salad, and toss lightly to mix. ORANGE HONEY DRESSING1 tablespoon canola oil 1 teaspoon honey 2 tablespoons cider vinegar 4 orange sections Blend the oil, honey, vinegar, and orange sections together in a bowl. Makes 4 servings. Amount per serving (includes dressing): Calories 80, Fat 6 g, % calories from fat 67.5%. Food group servings per serving: Veg. 2, Fruit 0.5, Fat/sweet 1. HOMETOWN SALAD1 clove garlic, cut 4 hard-cooked eggs 1 tablespoon canola oil 4 tablespoons cider vinegar Salt and pepper 1 head butter lettuce Rub a salad bowl with the cut clove of garlic. Peel and slice the eggs, separating the yolks from the whites. Put the yolks into the salad bowl, and add the oil and vinegar. Mix until the egg yolks are smooth and completely blended with the oil and vinegar. Add salt and pepper to taste. Break up the lettuce leaves, add them to the salad bowl along with the sliced egg whites, and toss lightly. Makes 4 servings. Amount per serving: Calories 128, Fat 10 g, % calories from fat 70.3%. Food group servings per serving: Veg. 1, Protein 1, Fat/sweet 1. JUNE’S SALAD1 (16-ounce) package chow mein noodles 1 head cabbage 4 green onions 2 tablespoons sesame seeds Prepare and refrigerate the Asian Dressing. For the salad, crumble the noodles into small pieces. Chop the cabbage, and thinly slice the green onions. In a toaster oven, toast the sesame seeds until lightly browned. Combine the noodles with the sesame seeds. Place the cabbage in a salad bowl, and sprinkle the onion slices on top. Sprinkle the dried noodle mixture over the cabbage and onions, and pour the dressing over all. Toss well and serve immediately. ASIAN DRESSING1 tablespoon canola oil 2 tablespoons vinegar 1 tablespoon soy sauce 1⁄4 teaspoon powdered ginger 2 tablespoons sugar Salt and pepper For the dressing, combine the oil, vinegar, soy sauce, ginger, and sugar, and add the salt and pepper to taste. Mix well. Makes 8 servings. Amount per serving (includes dressing): Calories 235, Fat 15.2 g, % calories from fat 58%. Food group servings per serving: Grain 1, Veg. 1, Protein 0.2, Fat/sweet 2. EntréesLETTUCE BUNDLES WITH HOT-AND-SWEET MEAT FILLING2 teaspoons sesame oil 1⁄2 pound lean ground beef 4 scallions, trimmed and finely sliced on the diagonal, divided 1⁄2 cup rice wine or dry sherry 4 tablespoons kochujang or Chinese chili paste with garlic 4 cloves garlic, finely chopped 2 tablespoons peeled and finely chopped gingerroot 2 tablespoons sugar 2 heads Boston lettuce, leaves separated and washed 2 cups steamed white rice Heat the oil in a small, nonstick sauté pan. Add the ground beef, and cook 2 to 3 minutes. Drain the fat from the meat. Add half the scallions, the wine or sherry, kochujang or Chinese chili paste, garlic, ginger, and sugar to the pan. Cook over very low heat for 7 to 10 minutes. Spoon the meat mixture into a small bowl. (The filling can be made up to 2 days in advance if refrigerated and covered. Serve warm.) Arrange the lettuce leaves on a platter, sprinkle the remaining scallions over the meat, and serve along with the rice. Guests can make up their own bundles. Makes 6 servings. Amount per serving: Calories 412, Fat 10.7 g, % calories from fat 23.6%. Food group servings per serving: Grain 2, Veg. 1, Protein 1, Fat/sweet 2. EMILY’S BREAD-SLICE BURRITOS1 tablespoon fat-free, refried beans 1 tablespoon browned, lean ground beef 1⁄2 to 1 slice low-fat mozzarella cheese 1 slice light honey-bran or wheat bread, crust trimmed Put the beans, beef, and cheese in a microwave-safe bowl. Heat in the microwave on high for 30 seconds or until the cheese is melted. Spread the mixture on top of the bread. Makes 1 serving. Amount per serving: Calories 247, Fat 10.8 g, % calories from fat 39.3%. Food group servings per serving: Grain 1, Protein 1, Fat/sweet 2. BLACK BEAN ENCHILADA PIE1 tablespoon canola oil 1 onion, peeled and chopped 1 jalapeño pepper, seeded and cut into slivers 2 garlic cloves, peeled and finely minced 1⁄2 teaspoon ground cumin Salt and pepper 2 (16-ounce) cans black beans, rinsed and drained 1 (15-ounce) can tomato sauce 2 (14-ounce) cans Mexican-style corn, drained 4 green onions, sliced, plus additional for topping 4 large low-fat flour tortillas, made without lard 2-1⁄2 cups grated low-fat Monterey Jack cheese Low-fat sour cream and salsa for garnishes Preheat the oven to 400 degrees. Heat the oil in a skillet over medium heat. Sauté the onion, jalapeño, and garlic for 1 to 2 minutes. Add the cumin and the salt and pepper to taste, and cook until the onion is soft, 5 to 7 minutes. Add the beans and tomato sauce, and bring to a boil. Cook until the liquid is almost gone, about 8 to 10 minutes. Stir in the corn and the 4 green onions, and remove from the heat. Check the mixture, and season to taste with additional salt and pepper. In a pie dish, place 1 tortilla on the bottom, top with one-fourth of the bean mixture and 1⁄2 cup of the cheese. Repeat three times, topping with the remaining 1⁄2 cup cheese. Bake until hot and the cheese is melted, about 20 to 25 minutes. Sprinkle with the additional chopped green onions, cut into wedges, and serve with garnishes, including sour cream and salsa. Makes 8 servings. Amount per serving: Calories 418, Fat 15 g, % calories from fat 32.2%. Food group servings per serving: Grain 2, Protein 1, Fat/sweet 3. LONDON BROIL2-1⁄2 pounds London broil steak 1⁄2 teaspoon garlic salt 1⁄2 teaspoon pepper Salt Preheat the oven to 350 degrees. Season the meat to taste, and bake for 1 hour. Makes 8 servings. Amount per serving: Calories 279, Fat 11 g, % calories from fat 35.5%. Food group servings per serving: Protein 1.5, Fat/sweet 2. LEMON CHICKEN1 pound skinless chicken pieces 3 tablespoons low-sodium soy sauce 2 teaspoons Mrs. Dash seasoning Juice of 1-1⁄2 lemons 1 tablespoon margarine Cooked rice for serving Wash and rinse the chicken pieces, and place them in a shallow baking dish. Combine the soy sauce, Mrs. Dash, and lemon juice. Pour over the chicken pieces, and let stand for 1 hour in the refrigerator. When ready to cook, preheat the oven to 350 degrees, and remove the chicken from the refrigerator. Pat the margarine on top of the chicken. Bake for 1 hour, or until the juices run clear when tested with a fork. Serve on a bed of steamed rice. Makes 6 servings. Amount per serving: Calories 420, Fat 11.2 g, % calories from fat 24.1%. Food group servings per serving: Grain 2, Protein 1, Fat/sweet 2. SPICY JAMAICAN JERK CHICKEN1 tablespoon Tabasco sauce 3 tablespoons Worcestershire sauce 1 tablespoon A-1 sauce 1 cup Jamaican jerk sauce 1⁄2 cup parsley flakes 1⁄2 cup minced onion 1 whole chicken, cut into pieces and skin removed For the marinade, combine the Tabasco, Worcestershire, A-1, and jerk sauces with the parsley and onion. Marinate the chicken in the refrigerator for 8 to 10 hours or overnight. Remove the chicken from the marinade, and grill or bake in a 350-degree oven until the juices run clear when tested with a fork. Makes 8 servings. Amount per serving: Calories 146, Fat 4.9 g, % calories from fat 30.2%. Food group servings per serving: Grain 0.2, Protein 1, Fat/sweet 1. CHICKEN AND NOODLES2 skinless, boneless chicken breasts, cut into pieces 1 small onion, quartered 1 rib celery, cut in pieces 1 small green pepper, seeded and quartered Salt and pepper 1 chicken bouillon cube, optional 1 (8-ounce) package egg noodles, cooked according to package directions 1 (10-3⁄4-ounce) can low-fat cream of celery, chicken, or mushroom soup 1 cup grated low-fat Cheddar cheese Boil the chicken in water to cover, with the onion, celery, green pepper, and salt and pepper to taste. Add the chicken bouillon cube, if using. When the chicken is done, drain all but 1 cup of broth, and add the noodles and can of soup. Preheat the oven to 350 degrees. Pour the mixture into a casserole dish, and top with the cheese. Bake for 20 to 25 minutes. Makes 8 servings. Amount per serving: Calories 213, Fat 4.9 g, % calories from fat 20.7%. Food group servings per serving: Grain 1, Veg. 0.5, Protein 0.7, Fat/sweet 1. EMILY’S BAKED BREADED CHICKEN2 boneless, skinless chicken breasts 2 cups nonfat milk 1 cup plain breadcrumbs 1⁄2 teaspoon salt 2 tablespoons margarine Preheat the oven to 400 degrees. Trim all the fat off the chicken, and cut the breasts into 1- to 2-ounce pieces. Place the chicken between two pieces of waxed paper, and pound to about 1⁄4 inch thick. Place the pieces in the milk, one at a time, to coat. Then dredge the chicken in the breadcrumbs, one at a time, turning and coating well. Place the chicken pieces into a baking pan that has been coated with nonfat cooking spray. Lightly sprinkle the chicken with the salt, and dot each piece with a small amount of margarine. Bake for 25 minutes. Makes 4 servings. Amount per serving: Calories 255, Fat 9.1 g, % calories from fat 32.1%. Food group servings per serving: Grain 0.5, Protein 1, Fat/sweet 1. CHICKEN PIZZA5 cloves garlic, finely chopped 1 tomato, finely chopped 1 cup cooked chicken, chopped 1 cup chopped cilantro 1⁄2 onion, finely chopped 1 prepared (16-inch) pizza dough Preheat the oven to 400 degrees. Sprinkle the garlic, tomato, chicken, cilantro, and onion over the pizza dough, and bake for 10 to 15 minutes. Makes 4 servings. Amount per serving: Calories 395, Fat 9.1 g, % calories from fat 32.2%. Food group servings per serving: Grain 2.5, Veg. 0.5, Protein 1, Fat/sweet 1.6. CHICKEN TOSTADAS2 whole chicken breasts, skin and fat removed 2 cloves garlic 1 onion, chopped 1⁄2 teaspoon ground cumin 1 teaspoon cilantro leaves 4 cups water 4 corn tortillas 1 can nonfat refried beans 1 head lettuce, shredded 3 tomatoes, chopped 1 cup low-fat Cheddar cheese, shredded Combine the chicken, garlic, onion, cumin, cilantro, and water, and boil for 25 minutes. Remove the chicken breasts, and allow to cool. Preheat the oven to 350 degrees. Shred the chicken. Heat the tortillas in the oven for 8 minutes. Remove from the oven, and spread each tortilla with 1 tablespoon refried beans. Top with lettuce, tomato, cheese, and 1⁄2 cup shredded chicken. This is good served with saffron rice, black beans, and sliced pineapple. Makes 4 servings. Amount per serving: Calories 480, Fat 16 g, % calories from fat 30%. Food group servings per serving: Grain 3, Veg. 2, Protein 1.2, Fat/sweet 3. SALMON PATTIES1 (1-pound) can salmon 2 eggs 1⁄2 cup breadcrumbs Preheat the oven to 350 degrees. Remove the bones from the salmon, and mash with the eggs and breadcrumbs. Form into 6 patties, and bake until heated through. Makes 6 servings. Amount per serving: Calories 126.6, Fat 6 g, % calories from fat 42.6%. Food group servings per serving: Grain 0.1, Protein 1, Fat/sweet 1. TUNA CASSEROLE8 ounces noodles or pasta 1 (10-3⁄4-ounce) can low-fat cream of mushroom soup 1/2 to 3⁄4 cup nonfat milk 1 (6-ounce) can tuna fish in water, drained 1/2 cup frozen peas 1⁄4 to 1⁄2 teaspoon dried dill weed 1⁄4 teaspoon garlic powder 1⁄8 teaspoon black or white pepper 1⁄2 to 3⁄4 cup shredded low-fat mozzarella cheese Cook the noodles or pasta according to package directions. Set aside to drain. Preheat the oven to 350 degrees. In a large bowl mix the soup and milk. Add the tuna, peas, dill, garlic powder, and pepper. Combine with the drained noodles. Pour the mixture into a 2-quart casserole dish, and top with the cheese. Cook in the oven until hot and bubbly on the edges, about 30 minutes. You can use turkey or chicken breasts (2⁄3 cup) instead of tuna. Makes 6 servings. Amount per serving: Calories 233, Fat 5.2 g, % calories from fat 20%. Food group servings per serving: Grain 1, Protein 0.5, Fat/sweet 1. EGGPLANT PARMESAN4 egg whites plus 2 whole eggs, slightly beaten 1⁄4 cup nonfat milk 1⁄2 cup whole wheat flour 1 plus 1⁄2 teaspoon salt 2-1⁄2 cups crushed whole wheat crackers 1 medium-size eggplant, cut in 1⁄4-inch-thick rounds 1-1⁄2 cups tomato sauce 1⁄4 teaspoon oregano Dash of black pepper 1⁄2 cup grated Parmesan cheese, divided 1 cup grated low-fat mozzarella cheese Mix the eggs with the milk. Prepare three bowls for dipping the eggplant slices: the first containing the whole wheat flour and 1 teaspoon salt, the second containing the eggs and milk, and the third containing the cracker crumbs. Preheat the oven to 350 degrees. Dredge the eggplant slices first in the flour, then in the eggs, and then in the crushed cracker crumbs, coating the eggplant completely. Layer the slices in a 9 x 13-inch glass dish. Slices may overlap, but they should not cover each other completely. Mix the tomato sauce with the remaining 1⁄2 teaspoon salt, oregano, and black pepper. Sprinkle each eggplant layer with the tomato sauce and half the Parmesan cheese. Cover tightly, and bake for 30 to 45 minutes, or until a fork pierces the middle slices easily. Top with the mozzarella cheese and the remaining Parmesan cheese. Return the dish to the oven, and cook, uncovered, just until the cheese melts. Makes 6 servings. Amount per serving: Calories 345, Fat 12.9 g, % calories from fat 33.6%. Food group servings per serving: Grain 1.8, Veg. 1, Protein 0.6, Fat/sweet 2.5. ENGLISH MUFFIN PIZZAS1 whole wheat English muffin, split 1⁄2 cup pizza sauce, divided 2 slices low-fat mozzarella cheese, broken in pieces Spread each muffin half with 1⁄4 cup pizza sauce. Top each with half the cheese, and toast for 3 to 5 minutes in a toaster oven. Makes 2 servings. Amount per serving: Calories 190, Fat 8 g, % calories from fat 37.8%. Food group servings per serving: Grain 1, Protein 0.5, Fat/sweet 1. QUICK VEGETABLE PIZZA1 prepared (16-inch) pizza dough 3⁄4 cup tomato sauce 3⁄4 cup shredded low-fat mozzarella cheese 3⁄4 cup grated Parmesan cheese 1⁄2 cup sliced plum tomatoes 1⁄2 cup sliced zucchini rounds 1⁄2 cup sliced onion 1⁄2 cup sliced mushrooms 1⁄2 cup sliced green pepper Preheat the oven to 450 degrees. Brush or spread the pizza dough with the tomato sauce. Sprinkle with half the mozzarella and half the Parmesan cheese. Arrange the tomato slices over the pizza crust, and top with the zucchini, onion, mushrooms, and green pepper. Sprinkle on the remaining half of the cheeses. Place the pizza on a cookie sheet or pizza stone, and bake for 10 to 12 minutes. Makes 4 servings. Amount per serving: Calories 507, Fat 16 g, % calories from fat 28.4%. Food group servings per serving: Grain 2.6, Veg. 1, Protein 1, Fat/sweet 3. STUFFED SHELLS3⁄4 pound large pasta shells 12 ounces nonfat cottage cheese 10 ounces low-fat ricotta cheese 2 ounces low-fat garlic Jack cheese, finely chopped or grated 1 jar or large can of spaghetti sauce Fresh garlic Black pepper Assorted spices Boil the shells in a large pan of water for 4 to 5 minutes, or until slightly pliable, but very undercooked. Rinse with cold water. Preheat the oven to 300 degrees. Mix together the cottage cheese, ricotta cheese, and Jack cheese thoroughly. Fill each of the shells with approximately 1 heaping tablespoon of the cheese stuffing mix. Arrange the shells in a nonstick baking pan. Season the spaghetti sauce with the garlic, pepper, and spices to taste. Pour the sauce over the shells. Cover the pan tightly with aluminum foil, and bake 30 minutes. To extend the stuffing, add oil-free sautéed mushrooms, spinach, or other vegetables. Makes 6 servings. Amount per serving: Calories 352, Fat 15.8 g, % calories from fat 40.4%. Food group servings per serving: Grain 1.4, Protein 0.7, Fat/sweet 1. NOODLE KUGEL1 pound medium-size noodles (not egg noodles) 8 egg whites 1 quart buttermilk 1⁄2 stick butter or margarine, melted 1⁄4 cup sugar Cook the noodles according to package directions. Preheat the oven to 350 degrees. Mix in a large bowl the egg whites, buttermilk, butter, and sugar. Add the cooked noodles. Grease a 9 x 13-inch pan, pour in the noodle mix, and place in the oven. Prepare the Cornflake Topping. After the pudding has baked for 45 minutes, sprinkle the topping on it. Then bake for an additional 30 minutes. CORNFLAKE TOPPING1 tablespoon butter or margarine 1⁄4 cup brown sugar 1 cup crushed cornflakes Melt the butter, add the brown sugar and cornflakes, and mix. Makes 8 servings. Amount per serving (includes topping): Calories 337, Fat 4.7 g, % calories from fat 34.1%. Food group servings per serving: Grain 2, Protein 0.5, Fat/sweet 3. DessertsRACHEL LENDER’S STRAWBERRY SPREAD10 fresh strawberries 1 banana 1 cup nonfat cottage cheese 1 teaspoon vanilla extract Dash of cinnamon Mash the strawberries and banana together, and combine with the cottage cheese and vanilla in a blender. Process for approximately 2 minutes until smooth. Sprinkle on the cinnamon. Spread the fruit mixture on toast or crackers. Makes 32 (1-tablespoon) servings. Amount per serving: Calories 14, Fat 1 g, % calories from fat 45.9%. Food group servings per serving: Fruit 0.2, Fat/sweet 1. CARROT CAKE2 cups all-purpose flour (or half whole wheat, half all-purpose) 1 cup sugar 1 teaspoon salt 2 teaspoons cinnamon 1 cup applesauce 1 cup canola oil 2 whole eggs and 4 egg whites 3 cups grated carrots (about 1 pound) Preheat the oven to 350 degrees. In a large bowl, sift together the flour, sugar, salt, and cinnamon. In a medium bowl, mix the applesauce and oil together for 5 minutes, and then add to the flour mixture. Beat in the eggs, one at a time, and fold in the carrots. Pour the cake batter into three layer pans, and bake 30 to 35 minutes. Cool. Prepare Cream Cheese Icing, and spread on the cake layers. CREAM CHEESE ICING8 ounces light cream cheese (Neufchatel) 4 teaspoons vanilla extract 4 teaspoons calorie-free sugar substitute 1 cup fat-free tub margarine Cream together the cheese, vanilla, sweetener, and margarine. Makes 12 servings. Amount per serving (includes icing): Calories 403, Fat 25.2 g, % calories from fat 56.3%. Food group servings per serving: Grain 1.6, Veg. 0.5, Protein 0.2, Fat/sweet 5. YOGURT BROWNIES1 box brownie mix 1/2 cup nonfat plain yogurt Prepare the brownie mix according to the directions on the box, but substitute the yogurt for the cooking oil and eggs. Bake in a 9 x 13-inch pan. Makes 24 brownies/24 servings. Amount per serving: Calories 124, Fat 1 g, % calories from fat 7.3%. Food group servings per serving: Grain 1.2, Protein 0.2. CHOCOLATE CAKE1-1⁄2 cups cake flour 1⁄2 cup whole wheat flour 1 cup packed brown sugar 2 teaspoons baking soda 2 teaspoons baking powder 2 cups water 2⁄3 cup unsweetened cocoa powder 1⁄2 cup margarine 1⁄4 cup nonfat plain yogurt 1⁄2 cup banana purée Preheat the oven to 375 degrees. Sift the flours, sugar, baking soda, and baking powder into a large bowl. Combine the water, cocoa, and margarine in a saucepan. Heat and stir until the margarine is melted and the cocoa is dissolved. Combine the cocoa mixture with the flour mixture. Mix the yogurt and banana purée with a wire whisk in a separate bowl until creamy. Add the yogurt/banana to the batter, and mix gently until blended. Pour into a 9 x 13-inch cake pan sprayed with nonfat cooking spray. Bake 40 to 45 minutes, or until a toothpick inserted in the center of the cake comes out clean. Makes 15 servings. Amount per serving: Calories 185, Fat 6.9 g, % calories from fat 33.6%. Food group servings per serving: Grain 1.2, Protein 0.1, Fat/sweet 1.4. SWEET POTATO PUFF3 cups fresh sweet potatoes, cooked and peeled 4 egg whites 2 plus 3 tablespoons all-purpose flour 1⁄4 cup granulated sugar 1 teaspoon vanilla 1⁄2 cup brown sugar 2 tablespoons margarine 1⁄2 cup chopped pecans Preheat the oven to 350 degrees. Coat a 1-1⁄2-quart casserole dish with nonfat cooking spray. Using a food processor or mixer, blend the sweet potatoes with the egg whites, 2 tablespoons flour, the granulated sugar, and vanilla until smooth. Pour into the casserole. Crumble the remaining 3 tablespoons flour, brown sugar, and margarine in a small bowl, and stir in the pecans. Sprinkle the pecan mixture over the sweet potato mixture. Bake for 30 minutes until golden brown. Makes 6 servings. Amount per serving: Calories 231, Fat 10.2 g, % calories from fat 39.7%. Food group servings per serving: Grain 1.3, Protein 0.2, Fat/sweet 2. OATMEAL DATE COOKIES2 cups oatmeal or rolled oats 2⁄3 cup pitted dates 2 tablespoons brown sugar 4 egg whites (or 4 tablespoons powdered egg white and 1⁄2 cup water) 2 teaspoons vanilla 1⁄2 cup canola oil 1⁄2 teaspoon salt 1⁄2 cup chopped walnuts Preheat the oven to 350 degrees. In a blender, combine the oats, dates, and brown sugar until the consistency of flour. Combine the egg whites, vanilla, oil, and salt in a bowl, and mix well. Add the walnuts, and then add the oatmeal and date mixture. Coat a cookie sheet with nonfat cooking spray. Drop the mixture by tablespoonfuls onto the cookie sheet to make 20 cookies. Flatten the dollops of dough with a fork dipped in flour. Bake for 10 to 12 minutes. Makes 20 cookies/20 servings. Amount per serving: Calories 112, Fat 8.2 g, % calories from fat 66%. Food group servings per serving: Grain 0.4, Fat/sweet 2. CHOCOLATE CHIP COOKIES1⁄2 stick margarine 2⁄3 cup granulated sugar 2⁄3 cup brown sugar 1 teaspoon vanilla extract 1 teaspoon salt 1 teaspoon baking soda 2-1⁄4 cups all-purpose flour 2 egg whites 1 (12-ounce) bag chocolate chips Preheat the oven to 375 degrees. Mix the margarine, sugars, and vanilla in a mixer until smooth. In a separate bowl, combine the salt, baking soda, and flour. Add the egg whites to the sugar mixture, and beat until smooth. Add the flour mixture and beat. Add the chocolate chips. Grease a cookie sheet with nonfat cooking spray and drop 1 heaping teaspoon of dough for each cookie. Bake 9 to 10 minutes. Makes 60 cookies/60 servings. Amount per serving: Calories 69, Fat 2.5 g, % calories from fat 32.5%. Food group servings per serving: Grain 2, Fat/sweet 0.5. EASY FRUIT SOUFFLÉ1 cup nonfat milk 1⁄4 cup cornstarch 1-1⁄2 cups fresh fruit 1⁄3 cup sugar (or Splenda) 1 teaspoon vanilla 1 cup egg substitute 2 egg whites In a small saucepan gradually blend the milk and cornstarch. Cook over medium heat, stirring constantly, until the mixture thickens and begins to boil. Remove from the heat, and stir in the fruit, sugar, and vanilla. In a medium bowl, with an electric mixer on high, beat the egg substitute until foamy, about 3 minutes, and then fold the egg substitute into the fruit mixture. Beat the egg whites, and fold into the fruit. Preheat the oven to 375 degrees. Spoon the mixture into a 1-quart soufflé or casserole dish that has been coated with nonfat cooking spray. Bake 45 to 50 minutes or until set. Serve immediately. Makes 6 servings. Amount per serving: Calories 137, Fat 2.6 g, % calories from fat 17.1%. Food group servings per serving: Fruit 1, Protein 0.3, Fat/sweet 0.5. PUMPKIN CUPCAKES1-3⁄4 cups all-purpose flour, sifted 1-1⁄4 cups sugar 1 teaspoon baking soda 3⁄4 teaspoon salt 1⁄2 teaspoon ginger 1⁄2 teaspoon cinnamon 1⁄2 teaspoon allspice 2 teaspoons nutmeg 1 cup canned pumpkin 1⁄2 cup canola oil 1⁄3 cup water 2 eggs Preheat the oven to 350 degrees. In a medium bowl, combine the flour, sugar, baking soda, salt, ginger, cinnamon, allspice, and nutmeg. In a large bowl, combine the pumpkin, oil, water, and eggs, and mix well. Add the flour mixture to the pumpkin mixture, and mix. Pour the batter into greased muffin cups, and bake 20 to 25 minutes. Place on a cake rack to cool. Makes 12 cupcakes/12 servings. Amount per serving: Calories 249, Fat 10.3 g, % calories from fat 37.3%.Food group servings per serving: Grain 1.5, Protein 0.1, Fat/sweet 2. DESSERT NACHOS WITH FRUIT SALSA AND YOGURT TOPPING2 large kiwi fruits, peeled and diced 2 cups strawberries, hulled and rinsed 1 (11-ounce) can mandarin oranges, drained 2 tablespoons ground cinnamon 10 (8-inch) flour tortillas 1 cup plain nonfat yogurt mixed with 1 packet calorie-free sugar substitute 1⁄2 cup orange juice 3 tablespoons honey Combine the kiwi, strawberries, and oranges in a separate bowl for a fruit salsa. Preheat the oven to 500 degrees. Put the cinnamon in a shallow bowl. Working with one tortilla at a time, brush both sides lightly with water, and then cut into six equal wedges. Dip one side of each wedge in the cinnamon. Arrange in a single layer, cinnamon side up, on tinfoil-lined baking sheets coated with nonfat cooking spray. Bake until crisp and golden, 4 to 5 minutes. In a small bowl, combine the yogurt, orange juice, and honey to make the yogurt topping. Mound the tortilla chips on a large platter, and serve with the fruit salsa and the yogurt topping on the side. Makes 10 servings. Amount per serving: Calories 160, Fat 1.9 g, % calories from fat 10.7%. Food group servings per serving: Grain 1.3, Fruit 0.5, Milk/yogurt 0.1, Fat/sweet 0.2. DrinksBREAKFAST SMOOTHIE3 to 6 ice cubes 1 banana 1⁄2 cup nonfat plain yogurt 1⁄2 cup pineapple or orange juice In a blender, combine the ice cubes, banana, yogurt, and juice. Blend until smooth. For a thinner shake use six ice cubes. Makes 1 serving. Amount per serving: Calories 231, Fat 0.8 g, % calories from fat 3.1%. Food group servings per serving: Fruit 3, Milk/yogurt 0.5, Fat/sweet 0.2. STRAWBERRY FRUIT SMOOTHIE2 cups (1-pint basket) strawberries 1 cup nonfat vanilla yogurt 1 cup crushed ice 1⁄2 cup orange juice Calorie-free sugar substitute In a blender, mix together the strawberries, yogurt, ice, juice, and the sweetener to taste. Process for 30 seconds. Makes 4 servings. Amount per serving: Calories 92, Fat 0.5 g, % calories from fat 4.9%. Food group servings per serving: Fruit 1.5, Milk/yogurt 0.3, Protein 0.1, Fat/sweet 0.1. PEACH SMOOTHIE3 peaches, peeled and pitted 1 cup nonfat vanilla yogurt 1⁄2 cup orange juice 1 cup crushed ice Calorie-free sugar substitute In a blender, mix together the peaches, yogurt, orange juice, ice, and the sweetener to taste. Process for 30 seconds. Makes 4 servings. Amount per serving: Calories 91, Fat 0.2 g, % calories from fat 1.9%. Food group servings per serving: Fruit 1, Milk/yogurt 0.3, Fat/sweet 0.1 BERRY GOOD STRAWBERRY SMOOTHIE2 cups (1-pint basket) strawberries 1 cup nonfat milk 1 cup nonfat plain yogurt 1 packet calorie-free sugar substitute Wash and cut off the tops of the strawberries, if using fresh strawberries. Put the strawberries into a blender with the milk, yogurt, and sweetener, and blend. Makes 4 servings. Amount per serving: Calories 78, Fat 0.5 g. % calories from fat 5.7%. Food group servings per serving: Fruit 1, Milk/yogurt 0.3, Fat/sweet 0.1. BANANA-STRAWBERRY SMOOTHIE4 to 5 strawberries 1 banana 1/4 to 1/2 cup orange juice 12 ice cubes In a blender, combine the strawberries, banana, orange juice, and ice cubes. Process until thick. Makes 2 servings. Amount per serving: Calories 86, Fat 0.5 g, % calories from fat 4.5%. Food group servings per serving: Fruit 1, Fat/sweet 1. HEALTHY MILK SHAKE
2 packets calorie-free sugar substitute 2 cups nonfat milk 1 cup nonfat vanilla or other flavor yogurt In a blender, combine the sweetener, milk, and yogurt. Process for 1 minute. Makes 3 servings. Amount per serving: Calories 126, Fat 0.4g, % calories from fat 2.8%. Food group servings per serving: Milk/yogurt 0.5, Fat/sweet 0.1. LIMEADE COOLER
3/4 cup strained fresh lime juice 16 packets calorie-free sugar substitute 5 cups cold water 1 lime, sliced Stir together the lime juice, sweetener, and water. Add the lime slices, and pour over ice to serve. Makes 6 servings Amount per serving: Calories 12, Fat 0.1 g, % calories from fat 7%. Food group servings per serving: Fruit 0.2. RED ZINGER ICED TEA
6 Red Zinger tea bags 4 cups boiling water Calorie-free sugar substitute Orange slices for garnish Brew the tea bags in the boiling water according to package directions. Stir in the sweetener to taste, and cool to room temperature. Pour over ice to serve. Garnish with the orange slices. Makes 1 quart / 4 servings. Amount per serving: Calories 14, Fat 0 g, % calories from fat 0%, Food group servings per serving: None. |
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