Healthy Recipes

YUMMY!

Ingredients:
6 Ounces whole wheat angel hair pasta
1/3 Cup all purpose flour, divided
2 Cups reduced sodium chicken broth
4 Chicken Cutlets, trimmed
3 Teaspoons extra virgil olive oil
1 Ten ounce package of mushrooms sliced
3 Garlic cloves, minced
1/2 Cup white wine
3 Tablespoons lemon juice
1/2 Cup fresh chopped parsley
2 Tablespoons capers
2 Teaspoons butter
Salt and Pepper

Directions:
1.Bring large pot of water to boil and cook pasta. Drain.
2.Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
3.Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate.
4. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and a dash of salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
5.Stir in parsley, capers, butter and the reserved mushrooms.  Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the sauce.

Nutrition:
Per serving: 397 calories; 9 g fat ( 3 g sat , 3 g mono ); 54 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 28 g protein; 5 g fiber; 544 mg sodium; 609 mg potassium.

Ingredients:

2 1/2 lbs Chicken pieces (any kind you like)
1 Cup hot salsa
1/4 Cup peanut butter
Juice and zest from 1 lime
1 Tablespoon soy sauce
1 Tablespoon fresh ginger
Rice or couscous
1/2 Cup peanuts
Fresh cilantro (optional)

Directions:
1. Place chicken in slow cooker. In a separate bowl, combined salsa, peanut butter, lime juice, and zest, soy sauce and ginger. Pour over chicken.

2.Cover and cook on low for 8-10 hours or high for 3-4. If mixture becomes dry add chicken stock.

3.Serve chicken over rice or couscous. Top with peanuts and cilantro.

Eating healthy can be done with LITTLE EFFORT AT ALL!  Place the ingredients below in your SLOW COOKER for an EASY MEAL!

Ready in 6-8 hours-Makes 6 servings

• 1 cup dired navy beans (soak overnight and drain)
• 4 cups low sodium chicken broth
• 2 cups sweet potato, peeled and cubed
• 1 onion, chopped
• 3 cloves garlic, chopped
• 1 1/2lb boneless, skinless chicken breast, cut into cubes
• 2 4oz cans roasted green chilies, drained
• 1 tbsp ground cumin
• 1 tbsp dried oregano
• 1 tsp coriander
• 1/2 tsp cinnamon
• 2 cups kale, chopped
• sea salt and pepper

 Place the beans in the slow cooker with enough broth to cover 1″. Top with the sweet potatoes, onion, garlic and chicken. Add remaining broth, chilies, cumin, oregano, coriander and cinnamon. Cover and cook on low for 6 to 8 hours. Once cooked, season with salt and pepper. Stir in the kale and cook another 10 minutes until it wilts. Serve.

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Pumpkin Mousse Pie

Ingredients

• 8 ounces gingersnap cookies, broken (about 2 1/2 cups)
• 2 tablespoons vegetable oil
• 1/3 cup plus 2 tablespoons light-brown sugar
• 1 cup canned pumpkin puree
• 1 teaspoon pure vanilla extract
• 3/4 teaspoon pumpkin pie spice
• 1 quart low-fat vanilla yogurt softened
• Maple Whipped Cream, recipe follows, optional

Directions

1. Preheat oven to 350 degrees.
2. Combine the gingersnaps, oil, and 2 tablespoons brown sugar in the bowl of a food processor; pulse to form fine crumbs. Press the crumbs into the bottom and up the sides of a 9-inch pie plate. Bake until the crust is set and golden brown, 10 to 15 minutes. Let cool completely on a wire rack.
3. In a large bowl, stir together the pumpkin puree, vanilla, pumpkin pie spice and remaining 1/3 cup brown sugar until blended; stir in the frozen yogurt. Spread into the cooled pie crust and freeze until firm, about 3 hours. Wrap tightly in plastic to freeze up to 1 week.
4. When ready to serve, transfer the pie to the refrigerator to soften slightly, about 30 minutes. Top with Maple Whipped Cream, if desired.

Nutritional analysis per serving

Calories 279; Total Fat 8.5 g (Sat Fat 2.7g, Mono Fat 1.7g, Poly Fat 1.7g) ; Protein 7g; Carb 44g; Fiber 1g; Cholesterol 43mg; Sodium 158mg

Maple Whipped Cream:

• 1 3/4 teaspoons unflavored powdered gelatin
• 2 tablespoons water
• 1 cup 2 percent reduced-fat milk
• 1/4 cup maple syrup
• 1/2 teaspoon pure vanilla extract

1. Sprinkle the gelatin over the water in a medium bowl; let stand until absorbed, about 5 minutes. In a small saucepan, heat the milk until steaming. Whisk the hot milk into the gelatin to dissolve. Stir in the maple syrup and vanilla.
2.  Place the bowl in a bowl of ice water and stir occasionally until just beginning to set around the edges, about 15 minutes. Using a hand-held mixer, beat the cold milk mixture on high until thick and fluffy, about 8 minutes. Spread on top of the frozen mousse pie; swirl like a meringue topping. Serve.

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Cranberry Yam Bread

• 8 oz package of reduced-fat cream cheese, softened
• 1 cup sugar
• 15-oz can sweet potatoes (yams), drained and mashed
• 2 eggs
• 1-1/2 cups biscuit baking mix
• 1 tsp. ground cinnamon
• 1/2 tsp ground nutmeg
• 1 cup dried cranberries, or 1 cup chopped fresh cranberries

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Fig Squares

Fig Filling:

1 Pint fresh figs, chopped or 2 cups dried figs, chopped
1 Cup Apple Juice
1/2 Cup honey
1 Tablespoon Orange peel (optional)
1 tsp cinnamon
1/2 tsp salt

 Crust:

1 cup quinoa flakes or quick-cooking oats
1 cup brown-rice flour
1 cup almond meal
1/2 cup Sucanat (whole cane sugar)
1/2 tsp baking powder
1/2 tsp salt
1/2 cup nonhydrogenated vegetable shortening or butter
1 egg

 Preparation:

1. Place all fig filling ingredients in medium saucepan. Simmer until dark and thick, about 1 hour, slightly longer for dried figs. Allow mixture to cool. If using dried figs, puree cooled mixture to desired consistency in food processor fitted with S blade.

2. To prepare crust, place dry ingredients (quinoa flakes through salt) into food processor fitted with S blade. Whirl to combine. Add in shortening or butter, and pulse until dough resembles coarse meal. Add egg, and pulse while incorporated. Divide dough in half.

3. Lightly oil 9- or 9- inch square baking dish. Using damp bands, press half of dough in bottom of  prepared baking dish. Spread fig filling over dough. Evenly crumble remaining dough over fig filling. Using back of spoon or slightly damp hands, press dough over fig filling.

4. Baked in 350- degree F oven for 20-25 minutes or until crust is golden. Allow to cool completely and cut into 16 squares.

Per Serving:

269 Calories; 10.5 grams fat; 4 g protein; 43 g carbs; 4.2 g fiber,156 mg sodium

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Pumpkin Pancakes

These flapjacks taste good any time of the year, but somehow they taste even better when there’s a nip in the air; and they’re packed with fiber and vitamin A to start your autumnal season off right.

Ingredients:
1 cup whole wheat pancake mix
1 cup cold water
1/3 cup canned pumpkin
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger

Instructions:

1. In a medium bowl, lightly whisk together all ingredients.  Mix until batter is combined but still lumpy.
2. Spray on griddle with nonstick cooking spray, and heat on medium.  For each pancake, spoon 1/4 cup better onto griddle, and cook for about 2 minutes or until bubbles appear.  Flip and cook for another 2 minutes, and transfer to a plate.
3. Drizzle this delicious spiced flapjack with warm sugar free maple syrup or try topping it with berries or apple sauce. 
   
   

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YUMMY! and Good for YOU!

Ingredients:

1/2 cup water

1/4 cup low-fat vanilla yogurt or soy yogurt

1/2 cup frozen unsweetened strawberries

1/2 cup frozen unsweetened blueberries

1/2 cup frozen unsweetenedd rasperries

Preparation:

1. Place all ingredients into blender in the order listed and secure lid.

2. Turn the machine on and quickly increase speed to High.

3. Blend for 90 seconds or until desigred consistency is reached. Makes 1 serving.

Per serving: 110 calories, 3 g protein, 1 g total fat, 0 g saturated fat, 24 g carbohydrate, 5 g fiber, 16 g sugar, 87 mg calcium, 1 mg iron, 30 mg sodium, 42 mg vitamin C, 2 mg cholesterol

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