Recipe Corner
Recipe Corner
Eating healthy can be quick and easy once you get the hang of it. The key is in the planning. When you get into the habit of having the right ingredients on hand, meal preparation is a breeze, not a source of agony. Dr. Norton has her favorite recipes on line for you to try.
Recipes for Healthy Meals and Snacks
In keeping with the philosophy that food should nourish our bodies and our souls, I ascribe to an eating style that capitalizes on organic fruits and vegetables, healthy fats, aromatic spices and herbs, low fat proteins along with complex carbohydrates.
In general, stay away from processed foods, simple carbohydrates and trans fats. Then you can enjoy the better cheeses, good for you fats, and all the fruits and vegetables you can eat.
For an excellent description of how to eat healthy check out this powerpoint on carbohydrates.
The Eatwell Plate (Click Here)
If you want to get the balance of your diet right, use the eatwell plate.
The eatwell plate makes healthy eating easier to understand by showing the types and proportions of foods we need to have a healthy and well balanced diet.
RECIPES
Butternut Squash
Ingredients:
1 heaping cup shredded butternut squash
2 tbsp. chopped onion
1/4 tsp. onion powder
1/4 tsp. garlic powder
Dash ground cumin
Dash salt and pepper
Directions:
Spread the shredded squash out between 2 layers of paper towels. Press down to absorb as much of the moisture from the squash as possible. Repeat if necessary, until no more water an be removed.
Toss squash shreds with onion,onion powder, garlic powder, cumin, salt and pepper. Bring small to medium pan sprayed generously with nonstick spray to high heat. Add mixture to the pan and cook for 2 minutes. Flip shreds with a spatula and cook for another 2 minutes or so.
Nutrition Info:
1 serving = 1 cup
Calories: 85
Fat: 1g
Carbohydrtaes; 20g
Fiber: 3g
Sugar: 5g
Protein: 2g
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Cool Cucumber Salsa
Ingredients:
4 large cucumber, diced
6 vine ripe tomatoes, diced
1 tablespoon cilantro, finely chopped
1 medium red onion diced
1 diced jalapeno
1/2 cup rice wine vinegar
1 packet dry ranch dressing
salt and pepper, to taste
Directions:
Combine ingredients in a large bowl. Add vinegar, ranch dressing, salt and pepper, and toss until well coated. Add a pinch of sugar to balance vinegary taste.
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Raw Broccoli Salad
- Ingredients:
4 cups broccoli florets or broccolini
1/4 cup red onion, minced
2 tablespoons Splenda, No calorie sweetner, granulated
2 tablespoons cider vinegar
2 tablespoons light mayonnaise
2 tablespoons sunflower seeds, roasted and salted
3 tablespoons seedless raisins
Directions
Discard Broccoli stems and finely chop florets. Set aside. Place remaining ingredients into a meduim mixing bowl. Mix well. Add broccoli. Toss until coated. Chill until ready to serve. Serves 6
Nutrition Info: Per Serving
Calories: 59
Carbohydrates: 10g
Protein: 2g
Fiber: 2g
Fat: 1g
Sugars: 6g
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Honey Crusted Chicken
Ingredients:
8 Saltine crackers, each about 2 inches square
1 teaspoon paprika
2 boneless, skinless chicken breast, each 4 ounces
4 teaspoons honey
Directions
Preheat oven to 375F. Lightly coat a baking dish with cooking spray.
Crush the crackers on a cutting board, using the back of a knife. Put the crackers in a small bowl and add paprika. Stir to mix well.
In a separate bowl, add the chicken and honey. Toss to coat evenly. Add the cracker mixture. Mix and press the chicken into the cracker mixture until evenly coated on both sides.
Place the chicken into the prepared baking dish. Bake until lightly brown and cooked through, about 20-25 minutes.
Nutritional Info:
Serving size: 1 Breast
Calories: 224
Protein: 27g
Carbohydrates: 21g
Total Fat: 3g
Saturated fat: 1g
Monounsaturated fat: 1g
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Chicken, Apple and Walnut Wraps Recipe
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
For the chicken, apple and walnuts:
1/2 cup dry white wine, such as Sauvignon Blanc
pinch of salt
10 black peppercorns
Juice of 1 lemon
2 sprigs fresh thyme
4 boneless, skinless chicken breasts about 4 ounces each
1/2 cup non-fat sour cream
2 apples, cored and chopped
1/2 cup diced celery
1/4 cup diced red onion
1 tablespoon chopped, fresh parsley
1/4 cup chopped walnuts, toasted
salt and pepper
For the wraps:
4 large flour tortillas
4 large lettuce leaves (romaine, bibb or green leaf), shredded
Cooking Instructions
For the chicken, apple and walnuts:
1. In a large saucepan combine the wine, salt, peppercorns, lemon juice and thyme. Add the chicken breasts and enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from the heat and let the chicken cool in the liquid.
2. In a large bowl, mix the sour cream, apples, celery, red onion and parsley together.
3. When the chicken is cool enough to handle, remove it from the liquid. (Discard the liquid.) Cut the chicken into small pieces, add it to the sour cream mixture and toss. Season to taste with salt and pepper, and stir in the walnuts. Refrigerate until ready to serve.
For the wraps:
4. Lay the tortillas out and divide the chicken mixture among the tortillas and spreading it out in the center of the tortilla. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.
5. Cut the wraps in half on the diagonal and serve.
Nutrition Facts
Serving Size: 1 wrap
Calories 637
Total Fat 12 g
Saturated Fat 2 g
Cholesterol 137 mg
Sodium 870 mg
Total Carbohydrate 61 g
Dietary Fiber 6 g
Protein 64 g
Percent Calories from Fat 17%
Percent Calories from Protein 41%
Percent Calories from Carbohydrate 38%
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Tuna Salad Wraps Recipe
This recipe serves: 4
Preparation time: 15 minutes
Ingredients
For the tuna salad:
2 6-ounce cans tuna, drained
1/2 cup non-fat mayonnaise
1/4 cup finely diced celery
1/4 cup finely diced, sweet onion
For the wraps:
4 large flour tortillas
4 lettuce leaves, green leaf, bibb or romaine, shredded
4 large slices ripe tomato, sliced very thin
Cooking Instructions
For the tuna salad:
1. In a mixing bowl, combine the tuna, mayonnaise, celery and onion.
For the wraps:
2. Lay the tortillas out on a work surface and divide the tuna mixture among the tortillas, spreading it out in the center of each tortilla. Divide the shredded lettuce among the tortillas and top with a slice of tomato. Tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days.)
3. Cut the wraps in half on the diagonal and serve.
Nutrition Facts
Serving Size: 1 wrap
Calories 327
Total Fat 10 g
Saturated Fat 4 g
Protein 25 g
Total Carbohydrate 31 g
Dietary Fiber 2 g
Sodium 643 mg
Percent Calories from Fat 29%
Percent Calories from Protein 31%
Percent Calories from Carbohydrate 40%
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Roasted Veggie Sandwiches on Focaccia with Hummus Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
For the roasted vegetables:
1 large red bell pepper, quartered, seeded and cut into strips
1 small eggplant, halved, seeded and cut into 3-inch strips
1 tablespoon olive oil
1 clove garlic finely minced
Salt and pepper
For the hummus:
6 ounces canned garbanzo beans (chick peas)
1 1/2 teaspoons tahini
1 1/2 teaspoons lemon juice
1/2 teaspoon finely minced garlic
2 teaspoons olive oil
Salt and pepper
For the sandwiches:
4 small loaves foccacia, sliced in half
Cooking Instructions
For the roasted vegetables:
1. Preheat the oven to 400º F.
2. In a small bowl, mix the olive oil, garlic and salt and pepper together.
3. Brush the red pepper and eggplant strips with the oil mixture on a baking sheet and place in a hot oven for approximately 10 to 15 minutes until tender. Remove from the oven and let cool.
For the hummus:
1. While the vegetables are roasting, drain and rinse the garbanzo beans.
2. Puree the garbanzo beans in a blender or food processor with the tahini, lemon juice and garlic.
3. With the machine running, add the olive oil slowly, until the hummus becomes thick and creamy.
4. Add salt and pepper to taste.
For the sandwiches:
1. Place the bottom and top halves of the foccacia on your work surface. Divide the hummus among the sandwiches, spreading it on the top and bottom slices. Top with the roasted vegetables, dividing them evenly among the sandwiches. Place the top halves of the foccacia on top of the vegetables and serve.
2. Slice in half on the diagonal and serve at room temperature.
Nutrition Facts
Serving Size: 1 sandwich
Calories 293
Protein 8 g
Total Carbohydrate 44 g
Dietary Fiber 7 g
Sodium 352 mg
Total Fat 11 g
Saturated Fat 2 g
Percent Calories from Fat 31%
Percent Calories from Protein 11%
Percent Calories from Carbohydrate 58%
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Grilled Vegetables Recipe
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 5 minutes
Ingredients
1 eggplant, sliced 1/3″ thick
1 summer squash, sliced 1/3″ thick
1 green or red pepper, quartered and seeded
1 onion, sliced 1/3″ thick
4 large whole mushrooms
1/2 cup Roasted Garlic Vinaigrette
salt to taste
freshly ground black pepper
Cooking Instructions
1. Preheat the grill.
2. Brush with the Roasted Garlic Vinaigrette on all sides.
3. Grill on a hot grill for 2 minutes on each side. To keep the onions together, slide a spatula completely underneath to pick up all the rings. Turn carefully. Season to taste with salt and pepper.
4. Serve hot or at room temperature.
Nutrition Facts
Serving Size: 8 pieces of grilled vegetables
Calories 124
Total Fat 3 g
Saturated Fat 0 g
Protein 4 g
Total Carbohydrate 23 g
Dietary Fiber 6 g
Sodium 187 mg
Percent Calories from Fat 19%
Percent Calories from Protein 13%
Percent Calories from Carbohydrate 68%
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Pineapple Barbecued Shrimp Skewers Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
1/4 cup barbecue sauce
1/2 cup pineapple juice
2 tablespoons lime juice
2 tablespoons chopped, fresh cilantro leaves
1 pound large shrimp, peeled and deveined
1 ripe pineapple, peeled, cored and sliced into 2-inch chunks
4 metal or bamboo (soaked in water) skewers
Cooking Instructions
1. In a mixing bowl, combine the barbecue sauce, pineapple juice, lime juice and cilantro. Pour half of the pineapple-barbecue sauce mixture into a resealable bag, add the shrimp and marinate for 15 to 30 minutes. (Reserve the remaining sauce mixture for basting and serving.)
2. Preheat the grill to medium-high.
3. Remove the shrimp from the marinade, discarding the leftover marinade. Skewer the shrimp and pineapple onto the skewers. Grill the skewers on both sides until the shrimp are just cooked through, about 3 to 4 minutes per side. While the skewers are cooking, brush them with some of the reserved sauce.
4. Serve the skewers with the extra pineapple-barbecue sauce for dipping.
Nutrition Facts
Serving Size: 1/4 pound of shrimp plus pineapple
Calories 201
Total Fat 2 g
Saturated Fat 0 g
Protein 25 g
Total Carbohydrate 2 g
Dietary Fiber 0 g
Sodium 276 mg
Percent Calories from Fat 9%
Percent Calories from Protein 48%
Percent Calories from Carbohydrate 43%
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Springtime Pilaf with Asparagus and Salmon Recipe
This recipe serves: 6
Preparation time: 35 minutes
Cooking time: 20 minutes
Ingredients
4 salmon fillets about 1 inch thick (1 ½ lbs.), broiled
1 tablespoon canola oil
2 ½ cups (1-inch) diagonally cut asparagus
2 cups cooked brown rice
1 ½ cup fresh or frozen peas, thawed
½ cup vegetable broth
2 tablespoons parsley, chopped
2 tablespoons fresh chives, chopped
1 tablespoon lemon juice
1/4 teaspoon freshly ground black pepper
Cooking Instructions
1. Preheat the broiler. Place salmon on a broiler pan coated with cooking spray.
2. Broil 8 minutes or until fish flakes easily when tested with a fork. Remove from the oven and set aside.
3. In a large skillet add the oil and asparagus. Cook the asparagus over medium-high heat until tender, stirring occasionally.
4. Stir in the rice, peas, and broth.
5. Cook for 1 minute before adding the salmon, parsley, and remaining ingredients. Cook 2 minutes or until thoroughly heated.
Nutrition Facts
Serving Size: 1/6 recipe
Calories 257
Protein 27 g
Total Carbohydrate 20 g
Dietary Fiber 3 g
Sodium 95 mg
Total Fat 7 g
Saturated Fat 0 g
Cholesterol 85 mg
Percent Calories from Fat 26%
Percent Calories from Protein 42%
Percent Calories from Carbohydrate 32%
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Roasted Garlic and Soybean Hummus Recipe
This recipe serves: 12
Preparation time: 10 minutes
Cooking time: 3 minutes
Ingredients
1 1/2 cloves garlic
1 1/2 cups soybeans
1 tablespoon roasted sesame tahini
1 tablespoon olive oil
1 tablespoon lemon juice
1/2 cup fresh parsley
Salt to taste
1 to 2 tablespoons water or vegetable broth
Cooking Instructions
1. Soak the soybeans in a large pot of water in the refrigerator overnight. Drain the soybeans and cook them at a strong simmer in fresh water for 2 1/2 to 3 hours, or until very tender.
2. Preheat the broiler. Broil the garlic cloves for 5 to 10 minutes, or until they just begin to brown and can be pierced easily with a fork.
3. In a food processor, combine the garlic with the cooked soybeans, tahini, olive oil, lemon juice and parsley. Blend until smooth, adding salt to taste and water or broth until the desired consistency is reached. It can be made thick to spread on bread or crackers, or thin for use as a dip for veggies or chips.
Nutrition Facts
Serving Size: 2 tablespoons
Calories 124
Protein 9 g
Total Carbohydrate 8 g
Dietary Fiber 3 g
Sodium 54 mg
Total Fat 7 g
Saturated Fat 1 g
Percent Calories from Fat 50%
Percent Calories from Protein 27%
Percent Calories from Carbohydrate 24%
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Veggie City Dip Recipe
This recipe serves: 8
Preparation time: 30 minutes
Cooking time: 25 minutes
Ingredients
1 teaspoon olive oil
1/3 cup finely chopped onions
1/3 cup finely chopped green or red bell peppers
1/3 cup finely chopped zucchini
1/3 cup finely chopped celery
1/3 cup peeled and finely chopped eggplant
1/3 cup chopped tomatoes
1 teaspoon chopped, fresh basil (dried is fine)
salt to taste
freshly ground black pepper
1 teaspoon red wine vinegar
1/3 teaspoon sugar
Cooking Instructions
1. Heat the oil in a skillet over medium heat. Add the onions and peppers. Cook for 2 minutes.
2. Add the zucchini, celery and eggplant. Cook 2 minutes more.
3. Add the tomatoes, basil, salt and pepper. Simmer about 20 minutes, uncovered. Let cool.
4. Add the vinegar and sugar. Adjust the salt and pepper to taste.
5. Serve cold as a dip with pita bread, crackers or tortilla chips.
Nutrition Facts
Serving Size: about 2 tablespoons
Amount Per Serving
Calories 14
Total Fat 1 g
Saturated Fat 0 g
Protein 0 g
Total Carbohydrate 2 g
Dietary Fiber 1 g
Sodium 44 mg
Percent Calories from Fat 37%
Percent Calories from Protein 9%
Percent Calories from Carbohydrate 55%
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Grilled Tomato Salsa Recipe
This recipe makes: 2 cups
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
4 ripe plum tomatoes, cored
1 medium Vidalia onion, peeled and sliced into 1/2-inch slices
1 jalapeño pepper
1/2 cup chopped, fresh cilantro leaves
Salt to taste
Freshly ground black pepper
1/4 teaspoon sugar, or to taste
Cooking Instructions
1. Preheat the grill to high.
2. Grill the whole tomatoes and whole jalapeño on all sides until they are evenly charred. Grill the onion slices until they are lightly charred on both sides. Cut the jalapeño in half and remove the seeds.
3. Place the tomatoes, seeded jalapeño, onion, and cilantro in a blender and puree. Season with salt, pepper and sugar. Chill.
(The salsa can be made ahead of time and stored in the refrigerator for up to 1 week).
Nutrition Facts
Serving Size: 2 tablespoons
Calories 11
Protein 0 g
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sodium 40 mg
Total Fat 0 g
Saturated Fat 0 g
Percent Calories from Fat 8%
Percent Calories from Protein 13%
Percent Calories from Carbohydrate 78%
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Zucchini Salad with Tomatoes and Basil Vinaigrette Recipe
This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients
1 large zucchini, cut into half-circles about 1/2 inch thick
1 large yellow squash (or 2 small), cut into half-circles about 1/2 inch thick
2 teaspoons Dijon mustard
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1 tablespoon finely chopped shallots
1 tablespoons extra virgin olive oil
2 tablespoons freshly chopped basil
salt to taste
1 large fresh tomato, diced (or 1 cup canned diced tomatoes, drained)
freshly ground black pepper
Cooking Instructions
1. Place about 2 inches of water in a large pot, insert a rack or steamer basket into the pot and bring the water to a boil. Steam the zucchini and squash in the basket for about 3 minutes, or until their colors turn bright. Remove the basket and run under cold water to stop the cooking process. Set aside.
2. Meanwhile, in a small bowl, whisk the Dijon mustard, red wine vinegar and lemon juice together. Add the shallots and slowly whisk in the olive oil and basil. Season with salt and pepper to taste. (The vinaigrette can be made in advance and stored in the refrigerator for up to 5 days.)
3. Gently toss the zucchini and squash in the vinaigrette with the tomatoes and serve at room temperature or chilled.
Nutrition Facts
Serving Size: 3/4 cup salad with vinaigrette
Calories 50
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 145 mg
Total Carbohydrates 6 g
Dietary Fiber 2 g
Protein 2 g
Percent Calories from Fat 44%
Percent Calories from Protein 13%
Percent Calories from Carbohydrate 43%
Spinach, Honey Tangerine and Cashew Salad Recipe
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 5 minutes
Ingredients
For the vinaigrette:
2 teaspoons soy sauce
4 teaspoons fresh lime juice
2 teaspoons finely chopped shallots
4 teaspoons olive oil
Salt to taste
Freshly ground black pepper
For the salad:
4 tablespoons coarsely chopped, unsalted cashews
2 1/2 cups spinach, cleaned and torn into bite-sized pieces
2 honey tangerines, peeled and sectioned
Cooking Instructions
For the vinaigrette:
1. Place all the ingredients in a container with a tight-fitting lid. Shake well.
2. Add the salt and pepper to taste.
For the salad:
1. Preheat the oven to 350°F.
2. Spread the cashews on a baking sheet and toast in the oven until lightly browned, about 5 minutes.
3. Place the spinach in a bowl and toss with the vinaigrette.
4. Transfer the dressed spinach leaves to a serving plate. Arrange the tangerine sections on top and sprinkle with the cashews.
Nutrition Facts
Serving Size: 2/3 cup salad
Calories 131
Protein 3 g
Total Carbohydrate 13 g
Dietary Fiber 3 g
Sodium 184 mg
Total Fat 9 g
Saturated Fat 1 g
Percent Calories from Fat 56%
Percent Calories from Protein 7%
Percent Calories from Carbohydrate 37%
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Baby Greens with Grilled Turkey, Cranberries and Roasted Shallot Vinaigrette Recipe
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
For the roasted shallot vinaigrette:
1 shallot
drizzle of olive oil
1/4 teaspoon kosher salt
1 tablespoon Dijon mustard
1 tablespoon extra virgin olive oil
2 tablespoons chicken stock
1 tablespoon red wine vinegar
1/2 tablespoon freshly chopped chives
freshly ground black pepper
For the grilled turkey:
4 turkey cutlets, about 4 ounces each
2 teaspoons olive oil
salt and pepper to taste
For the green salad:
8 cups fresh baby greens, washed
1/2 cup dried cranberries
Cooking Instructions
For the roasted shallot vinaigrette:
1. Preheat the oven to 350°F.
2. With the skin on, cut the shallot in half lengthwise. Spray a baking sheet with non-stick spray. Drizzle the shallot with a bit of the olive oil and place them on the baking sheet cut side down.
3. Roast in the oven until the shallot is very soft, about 20 to 30 minutes.
4. When the shallot is cool enough to handle, remove the skin and the root end. Puree the shallot and salt in a food processor.
5. Add the mustard and puree. Add the vinegar by the tablespoon, pureeing after each addition.
6. With the motor running, add the olive oil and stock slowly through the feed tube.
7. Stir in the chives and pepper. Adjust the salt and pepper to taste.
For the grilled turkey:
1. Preheat the grill to medium-high.
2. Brush the cutlets with olive oil and season with salt and pepper.
3. Grill the turkey for about 4 to 6 minutes each side, depending on the thickness until the turkey is cooked through. Remove the turkey from the grill and place on a cutting board to rest. Cut the turkey into strips.
For the green salad:
1. Place the turkey strips in a mixing bowl, add the cranberries and half of the vinaigrette.
2. Place the lettuce in a separate salad bowl and toss it with the remaining vinaigrette. Arrange the turkey and cranberry mixture on top.
Nutrition Facts
Serving size: 1 turkey cutlet with salad
Calories 283
Total Fat 7 g
Saturated Fat 1 g
Protein 36 g
Total Carbohydrate 17 g
Dietary Fiber 4 g
Sodium 317 mg
Percent Calories from Fat 24%
Percent Calories from Protein 52%
Percent Calories from Carbohydrate 25%
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Fettuccine with Chicken, Sun-Dried Tomatoes, Basil, and Pine Nuts Recipe
This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
1 pound boneless, skinless chicken cutlets, cut into strips
salt to taste
freshly ground black pepper
2 tablespoons olive oil
2 cloves garlic, minced
1/4 cup dry white wine
1 cup sun-dried tomatoes, rehydrated and sliced
1 cup low-sodium chicken broth
1/4 cup basil leaves, chopped
1/4 cup toasted pine nuts
2 tablespoons fresh lemon juice
3/4 pound fettuccine
Cooking Instructions
1. Bring a large pot of salted water to a boil for the pasta.
2. Season the chicken with salt and pepper. Heat the olive oil in a large nonstick skillet over high heat and sauté the chicken on both sides until it is golden brown. Add the garlic and cook for 1 minute more. Transfer the chicken to a warm plate and keep warm.
3. Turn the heat to medium and quickly add the wine to the pan, stir with a wooden spoon to release any caramelized bits that may be stuck to the bottom and cook until the wine has almost completely evaporated.
4. Add the sun-dried tomatoes and the chicken broth and simmer for 5 minutes. Add the basil, pine nuts and lemon juice.
5. Meanwhile, cook the pasta (in the boiling water) until it is al dente, about 9 to 11 minutes. Drain and toss with the sun-dried tomato mixture.
6. Divide the pasta among the serving plates and arrange the chicken on top.
Nutrition Facts
Serving Size: pasta with 4 ounces of chicken
Calories 528
Total Fat 15 g
Saturated Fat 2 g
Cholesterol 66 mg
Sodium 385 mg
Total Carbohydrate 58 g
Dietary Fiber 5 g
Protein 40 g
Percent Calories from Fat 25%
Percent Calories from Protein 31%
Percent Calories from Carbohydrate 44%
Sweet Nutty Raisin Snacks Recipe
This recipe serves: 16
Preparation time: 15 minutes
Cooking time: 45 minutes
Ingredients
1 1/2 cups rolled oats
Vegetable cooking spray
1 egg
1 egg white
1 cup light brown sugar, packed
1 tablespoon vegetable oil
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 teaspoon vanilla extract
2/3 cup raisins
1/4 cup chopped pecans
1 tablespoon flour
Cooking Instructions
1. Heat the oven to 350° F. Spread the oats on a baking sheet and toast, stirring occasionally until oats are browned, about 15 minutes. Remove from the oven and set aside.
2. Reduce the oven to 325° F. Cover an 8 by 11-inch baking pan with foil and then spray with vegetable cooking spray.
3. Whisking the egg, egg white, brown sugar, oil, cinnamon, salt and vanilla extract together in a large bowl can be a team effort. Let the kids stir in the oats, raisins, pecans and flour.
4. Let your kids spread the batter in the prepared pan. Then bake until golden brown about 30 to 35 minutes. Remove the pan from the oven and place it on a wire rack to cool. Slice into 16 bars and serve.
This recipe can be made ahead and stored in an airtight container for up to 2 weeks.
Nutrition Facts
Serving Size: 1 bar
Calories 81
Protein 2 g
Total Carbohydrate 12 g
Dietary Fiber 1 g
Sodium 52 mg
Total Fat 3 g
Saturated Fat 0 g
Percent Calories from Fat 30%
Percent Calories from Protein 11%
Percent Calories from Carbohydrate 59%
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Healthy Banana Nut Bread Recipe
This recipe serves: 18
Preparation time: 15 minutes
Baking time: 55 minutes
Ingredients
4-5 ripe bananas, mashed
1 ¾ cup Splenda
3 tablespoon half & half milk
3 tablespoons butter
2 eggs, beaten
2 cups flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
2 cups English walnuts, chopped
Baking Instructions
1. Mash bananas with fork and put into mixing bowl.
2. Add melted butter, eggs, Splenda and half & half and beat well.
3. Add dry ingredients and stir until blended. Add nuts (Break half nuts in two) and mix well.
4. Place into 2 small greased bread pans. Bake at 350 degrees for 55 minutes. Makes 18 servings.
Nutrition Facts
Serving Size: 1/18 loaf
Calories 187
Protein 6 g
Total Carbohydrate 23 g
Dietary Fiber 1 g
Sodium 110 mg
Total Fat 11 g
Saturated Fat 2 g
Cholesterol 30 mg
Percent Calories from Fat 43%
Percent Calories from Protein 11%
Percent Calories from Carbohydrate 44%
Make it More Healthy: Use margarine instead of butter, 4 egg whites instead of 2 whole eggs, 1 cup whole wheat flour and 1 cup white flour, and eliminate the salt.
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Grilled Pomegranate Chicken with Cucumber Relish Recipe
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients
1 cup peeled, seeded and chopped cucumber
1 cup chopped fresh tomatoes
1/4 cup diced red onion
1 tablespoon chopped fresh mint leaves
zest and juice of 1 lemon
salt to taste
freshly ground black pepper
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
2 tablespoons pomegranate juice concentrate
1/4 teaspoon ground cinnamon
1/4 teaspoon sugar
1/2 cup non-fat yogurt or sour cream
Cooking Instructions
1. In a mixing bowl, combine the cucumber, tomato, red onion, mint, lemon zest and lemon juice. Season with salt and pepper and refrigerate.
2. Preheat the grill to medium-high.
3. Season the chicken with salt and pepper. Grill the chicken on one side for 6 minutes, turn, brush with pomegranate juice concentrate and continue grilling until the chicken is cooked through.
4. In a small dish, combine the cinnamon and sugar. Brush the cooked chicken with more pomegranate juice and sprinkle it with cinnamon-sugar mixture.
5. Serve the chicken with a large spoonful of cucumber relish and a dollop of yogurt or sour cream.
Nutrition Facts
Serving size: 1 chicken breast with relish
Calories 266
Total Fat 8 g
Saturated Fat 2 g
Protein 32 g
Total Carbohydrate 16 g
Dietary Fiber 2 g
Sodium 96 mg
Percent Calories from Fat 27%
Percent Calories from Protein 48%
Percent Calories from Carbohydrate 24%
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Protein Power Balls Recipe
This recipe serves: 25
Preparation time: 20 minutes
Ingredients
1 cup creamy peanut butter (not chunky style)
1 cup corn flakes
3/4 cup soy protein powder
1/4 cup firmly packed brown sugar
3/4 cup finely chopped semisweet chocolate chips
1 cup sweetened coconut, toasted
Cooking Instructions
1. Combine the peanut butter, corn flakes, protein powder, brown sugar and chocolate chips in a mixing bowl. Work the mixture with your hands to combine well.
2. Use a spoon to scoop out the mixture and roll into golf ball size balls. Roll them in the toasted coconut to coat the outside.
3. Refrigerate for at least 1 hour. Store in an airtight container in the refrigerator for up to 1 week.
Nutrition Facts
Serving Size: 1 power ball
Calories 133
Total Fat 8 g
Saturated Fat 3 g
Cholesterol 0 mg
Sodium 87 mg
Total Carbohydrate 11 g
Dietary Fiber 1 g
Protein 9 g
Percent Calories from Fat 48%
Percent Calories from Protein 23%
Percent Calories from Carbohydrate 29%
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Dessert Pizza with Grilled Fruit Recipe
This recipe serves: 8
Preparation time: 30 minutes
Ingredients
4 whole wheat pita pockets, cut in half
½ cup fat-free ricotta cheese
2 teaspoon grated lemon peel
2 peaches or nectarines, thinly sliced (fresh or canned, packed in their own juice)
6 pineapple rings (fresh or canned packed in their own juices), grilled
¼ cup cherries or dried cranberries
1 cup red and green seedless grapes, halved
2 tablespoon raw sugar (optional)
¼ teaspoon ground cinnamon
Preparation Instructions
1. Lightly toast the pita pockets on the grill. Remove the pockets and place on a cookie sheet.
2. Lightly grill the fresh or canned fruits. Remove and store on a plate.
3. In a small bowl mix the ricotta cheese and lemon peel. Spread ricotta over the crust and arrange the grilled fruit on top. Top with dried cranberries.
4. In a cup mix the cinnamon and sugar, and if desired, sprinkle pizza with cinnamon sugar mixture.
5. Return the cookie sheet to the grill and warm until the fruit is hot to the touch. Makes 8 servings. Wrap leftovers for a fantastic addition to any breakfast or snack.
Nutrition Facts
Serving Size: 1 serving
Calories 170
Protein 6 g
Total Carbohydrate 37 g
Dietary Fiber 4 g
Sodium 202 mg
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 1 mg
Percent Calories from Fat 6%
Percent Calories from Protein 13%
Percent Calories from Carbohydrate 81%
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Eggs Scrambled with Fresh Bell Peppers and Onions Recipe
This recipe serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients
1 teaspoon olive oil
1/2 cup diced red bell pepper
4 tablespoons diced Vidalia onion
4 large eggs
salt to taste
freshly ground black pepper
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the oil in an 8″ non-stick frying pan over medium-high heat.
2. Add the peppers and onions to the pan and cook for about 2 minutes. Remove the vegetables and set aside. Wipe the pan clean so that it can be reused for the eggs.
3. Whisk the eggs with the salt and pepper until well blended.
4. Pour the eggs and vegetables into the frying pan and stir constantly over low heat with a rubber spatula. When the eggs begin to get firm, add the parsley and continue stirring.
5. When the eggs have reached the desired degree of doneness, put them on warm plates and serve immediately.
Nutrition Facts
Serving size: 1 egg
Calories 84
Total Fat 5 g
Saturated Fat 1 g
Protein 7 g
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sodium 113 mg
Percent Calories from Fat 54%
Percent Calories from Protein 33%
Percent Calories from Carbohydrate 14%
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Melon Kebabs with Yogurt Dipping Sauce Recipe
This recipe serves: 4
Preparation time: 10 minutes
Ingredients
1 cup plain low-fat yogurt
1 tablespoon fresh lime juice
1 tablespoon sugar (or to taste)
1 teaspoon chopped fresh cilantro leaves
1 1/2 cups cubed seedless watermelon (about 1 inch cubes)
1 1/2 cups cubed cantaloupe (about 1 inch cubes)
1 1/2 cups cubed honeydew (about 1 inch cubes)
8 metal or bamboo skewers (soaked in water)
Cooking Instructions
1. In a small mixing bowl, stir the yogurt, lime juice, sugar and cilantro together.
2. Transfer the yogurt mixture to a small serving dish, cover and refrigerate until ready to serve.
3. Thread the cubes of watermelon, cantaloupe and honeydew melon onto the skewers.
4. Serve the melon kebabs with the yogurt dipping sauce.
Nutrition Facts
Serving Size: 2 kebabs
Per Serving
Calories 107
Carbohydrate 22 g
Fat 1 g
Fiber 1 g
Protein 4 g
Saturated Fat 1 g
Sodium 50 mg
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Grilled Eggplant Roll-Ups Stuffed with Goat Cheese Recipe
This recipe serves: 4
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
2 cups spinach leaves washed
salt to taste
freshly ground black pepper
8 slices eggplant, sliced lengthwise about 1/4″ thick
1/4 cup goat cheese
1 tablespoon chopped parsley
8 strips roasted red bell peppers, cut 1/4″ wide
For the sauce:
1 tablespoon olive oil
1 tablespoon chopped shallots
1/4 cup fresh, chopped tomatoes
1/4 cup balsamic vinegar
Cooking Instructions
1. Preheat the grill to medium and the oven to 350°F.
2. Heat 1 teaspoon of the olive oil in a skillet. Add the spinach and a pinch each of salt and pepper and toss in the pan for about 1 minute. Remove from the pan and let cool.
3. Brush the eggplant slices with olive oil and season with salt and pepper. Grill for 1 to 2 minutes on each side, taking care not to overcook.
4. Mix the goat cheese and parsley together. Season with salt and pepper. Shape the cheese into 8 cork-sized pieces.
5. To assemble: On the top of each slice of eggplant, place a strip of pepper, a few leaves of spinach, and a “cork” of cheese. Begin with the wide end of the eggplant and roll toward the narrow end. Place on a lightly oiled cookie sheet, seam side down.
6. Warm the roll-ups in the oven until thoroughly heated, about 8 to 10 minutes, longer if they have been refrigerated. While the roll-ups are warming, make the sauce.
For the sauce:
1. Heat the olive oil in a small skillet over low heat. Add the shallots and cook until soft and translucent, about 2 minutes. Add the balsamic vinegar. Add the tomatoes and toss for 1 minute. Bring to a boil. Remove from the heat.
2. Place 2 roll-ups on each plate. Spoon sauce over the top and serve.
Nutrition Facts
Serving size: 2 roll-ups
Calories 213
Total Fat 16 g
Saturated Fat 4 g
Protein 5 g
Total Carbohydrate 14 g
Dietary Fiber 5 g
Sodium 232 mg
Percent Calories from Fat 65%
Percent Calories from Protein 9%
Percent Calories from Carbohydrate 26%
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Chilled Artichokes with Champagne Vinaigrette Recipe
This recipe serves: 2
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients
2 large artichokes
2 teaspoons Champagne vinegar
2 teaspoons fresh lemon juice
1 teaspoon finely chopped shallots
1 tablespoon extra virgin olive oil
salt to taste
freshly ground black pepper
Cooking Instructions
1. Slice about 1 inch off the top of each artichoke and trim the stems. Remove the tough outer leaves and trim any sharp, thorny leaf tips with scissors.
2. Put about 2 inches of water in a large pot, insert a rack or steamer basket into the pot and bring the water to a boil. Meanwhile, prepare an ice bath.
3. Place the artichokes on the rack (stem end down) and steam uncovered, until the bottom is tender and the outer leaves can be pulled off easily, about 30 to 40 minutes.
4. Remove the artichokes with a large spoon and plunge them into the ice bath. Drain and refrigerate until serving time. (Turn the artichokes upside down and leave them upside down in the refrigerator so that all of the water drains from the leaves.) (The artichokes can be cooked in advance and stored in the refrigerator for up to 2 days).
5. In a small bowl, whisk the Champagne vinegar and lemon juice together. Add the shallots and slowly whisk in the olive oil. Season with salt and pepper to taste. (The vinaigrette can be made in advance and stored in the refrigerator for up to 5 days).
6. Serve the artichokes with a little bowl of vinaigrette to dip the leaves in.
Nutrition Facts
Serving Size: 1 artichoke with vinaigrette
Calories 185
Total Fat 7 g
Saturated Fat 1 g
Protein 3 g
Total Carbohydrate 27 g
Dietary Fiber 3 g
Sodium 360 mg
Percent Calories from Fat 35%
Percent Calories from Protein 7%
Percent Calories from Carbohydrate 58%