Category Archives: Healthy Recipes

Chicken Ratatouille


Another great recipe that is good for you, and great tasting.  This delicious dish is loaded with vegetables, skinless chicken breasts, and is great served over rice. This dish is a lower fat, lower salt, one-dish meal. Voila!

Ingredients

    • 1 tablespoon olive oil
    • 4 medium chicken breast halves, skinned, and fat removed, boned, and cut into 1-inch pieces
    • 2 zucchini, about 7″ long, unpeeled and thinly sliced
    • 1 small eggplant, peeled and cut into 1″ cubes
    • 1 medium onion, thinly sliced
    • 1 medium green pepper, cut into 1″ pieces
    • 1/2 lb. fresh mushrooms, sliced
    • 1 can (16 oz.) whole tomatoes, cut up
    • 1 clove garlic, minced
    • 1 1/2 teaspoon dried basil, crushed
    • 1 tablespoon fresh parsley, minced
    • black pepper to taste

Directions

1. Heat oil in large nonstick skillet. Add chicken and saute about 3 minutes, or until lightly browned.

2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.

3. Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender and cooked through.

Yield: 4 servings–Serving Size: 1-1/2 cup

Nutritional Information:
Fat: 8.2 g
Carbohydrates: 19.2g
Calories: 266.4
Protein: 31.0g
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Apple Strawberry Salsa with Cinnamon Tortilla Chips

Makes a great healthy and light treat for company or family, or just for you!

Ingredients

Salsa:
2 medium apples (Fuji or Gala preferred), chopped and peeled
1 cup sliced fresh strawberries
2 medium Kiwi Fruit, peeled and chopped
1 small orange, peeled and chopped
1/4 cup diced fresh pineapple
1 Tbsp Splenda (or to taste)
2 Tbsp sugar free Strawberry or Apricot jam

Tortillas:
8 whole wheat tortillas
2 Tbsp melted Light butter or buttery spread
2 Tbsp honey
2 tsp cinnamon
Pam buttery spray (optional)

Directions

Mix the fruits together with the Splenda and blend in food processor or chopper until consistency of salsa. Add the sugar free jam and mix. Chill.
Preheat oven to 375 degrees.
Mix the butter, honey, & cinnamon together.
Spray the tortillas with Pam spray if desired, and spread the buttery mixture on each tortilla and stack in 4’s. Cut both stacks into 8 sections each.
Place carefully on cookie sheets which have been greased or sprayed with Pam spray.
Bake for about 8-10 minutes or just until slightly crisp. Watch very carefully so they don’t get too crisp.
Cool slightly before serving with the chilled salsa.
Makes about 8 – 10 servings.

Number of Servings: 8

Nutritional Info
Fat: 4.8 g
Carbohydrates: 39.3g
Calories: 203.9
Protein: 4.5g

Recipe submitted by LADONAB.

Crockpot Chicken Tortilla Soup

 

Submitted by: DIXIED88

Introduction

This tortilla soup tastes better than anything you can get at a restaurant. And it’s healthy too! Don’t let the long list of ingredients fool you. All you do is dump everything into the slow cooker and walk away. This tortilla soup tastes better than anything you can get at a restaurant. And it’s healthy too! Don’t let the long list of ingredients fool you. All you do is dump everything into the slow cooker and walk away.

Minutes to Prepare: 30

Minutes to Cook: 240

Number of Servings: 8
 

 

               Ingredients

              1 pound frozen chicken (shred near end of cooking time)
              1 (15 ounce) can whole peeled tomatoes, mashed
              1 (10 ounce) can enchilada sauce
              1 medium onion, chopped
              1 (4 ounce) can chopped green chile peppers
              2 cloves garlic, minced
              3(14.5 ounce) cans chicken broth
              1 teaspoon cumin
              1/4 teaspoon black pepper 
              1 (10 ounce)package frozen corn  
              1 can black beans, rinsed

                                               

Directions

Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. Pour in chicken broth, and season with cumin, salt, and pepper. Stir in corn and black beans. Cover and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours. Garnish with crushed tortilla chips, sour cream, shredded cheese, or avocadoes. (Note: garnishes not included in nutrition information) Makes 8 servings.
 
Nutritional Info
  • Servings Per Recipe: 8
  • Calories: 168.6
  • Total Fat: 2.5 g
  • Cholesterol: 35.0 mg
  • Sodium: 311.2 mg
  • Total Carbs: 20.3 g
  • Dietary Fiber: 4.2 g
  • Protein: 17.4 g
 

How to Start Eating Healthier

15 Simple Ways to Eat Better Today

 
Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken’s for dinner and Wednesday always means spaghetti. We are comforted with knowing what to expect—even if our meals aren’t that exciting, we know what we’re going to eat.That’s what makes eating healthier so scary sometimes. We are so used to eating a certain way that we rarely think about what we’re actually putting into our bodies. So to eat a healthier diet means actually waking up and paying attention to what’s on your plate.

Make Healthy eating a Habit
Eating healthier doesn’t have to be overwhelming. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes. Don’t expect too much from yourself too soon—it takes about a month for any new action to become habit.

Before you start making any changes to your diet, take a week or two to observe your current eating habits. Track everything that goes in your mouth, including drinks and treats, no matter how small. Keeping a food journal will really open your eyes—realizing that you ate 10 cookies over the course of the week might make you think twice before reaching into the cookie jar again tonight, for example. You might not realize how bad your present eating habits are until you see an unhealthy pattern right there in black and white. Once you see that some changes are in order, then you’re ready to take the next steps.

Small Changes Mean Big Rewards
If you can’t stand the taste of broccoli, then vowing to eat it more often is pretty unrealistic. But if increasing the number of vegetables you eat each day is one of your goals, start by finding a few different ones that you can painlessly work into your diet. Make sure you select a variety of colors (dark green, red, orange, etc.) to get the most nutrients per bite. Add some shredded carrots to your muffin batter or top your pizza with fresh tomatoes, for example.

If you know you need to eat more fruit, start by adding some sliced bananas to your cereal in the morning or bake an apple with a bit of brown sugar for a yummy, low-cal dessert. Fresh berries and yogurt make a nice, light breakfast or snack too.

As you adopt this new style of eating, you will find that your food preferences will gradually change—when you cut out high-sugar, high-fat goodies, your cravings will actually go away in time. Your body wants healthy food!

One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier:

  • Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
  • Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
  • Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
  • Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
  • Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
  • Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
  • Don’t drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
  • Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
  • Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
  • Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).
  • Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
  • Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
  • Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind “sees” that you’re eating a full plate of food.

Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes. Treat yourself to a mini chocolate bar instead of a full-sized one, for example. By trying to eat the most nutritious foods possible, you are creating a healthy lifestyle that will help you reach your best weight. You deserve the very best!

Best Summer Recipes!

Healthy, Light and Guilt-Free

 

 
Don’t let summer parties and cookouts derail your plans to eat healthier! You can keep the flavor and cut the excess calories by trying one of these healthy summer recipes.

Grilled Sweet ‘n Sour Chicken
541 calories, 4g fat, 62g carbs, 3g fiber, 59g proteinMore ideas to liven up grilled chicken
 
Light Coleslaw
72 calories, 5g fat, 8g carbs, 1g fiber, 1g proteinMore healthy takes on coleslaw
 
Patriotic Pudding Pie
192 calories, 8g fat, 16g carbs, 1g fiber, 6g proteinMore desserts with berries
 
Summery Salmon with Corn Salsa
253 calories, 10g fat, 11g carbs, 3g fiber, 31g proteinMore salmon recipes
 
Perfectly Healthy Pasta Salad
163 calories, 2g fat, 28g carbs, 5g fiber, 9g proteinMore pasta-salad recipes with fewer than 200 calories
 
Tropical Fruit & Quinoa Salad
111 calories, 4g fat, 18g carbs, 3g fiber, 1g proteinMore summer fruit salads
 
Pico de Gallo
22.5 calories, 0g fat, 6g carbs, 2g fiber, 1g proteinMore salsa recipes
 
Roasted Summer Veggies
121 calories, 7g fat, 15g carbs, 5g fiber, 4g proteinMore cookout ideas for vegetarians

More Healthy Recipes for Summer!

Creamy Taco Soup

Mix this lean muscle-building recipe into your menu a couple times a week and you should be on your way to reaching your goals in no time!

March 6, 2012
Jenny Grothe
Creamy Taco Soup

(SERVES 7)
3/4 cup nonfat Greek yogurt
1 15-oz can 50% less sodium white beans, rinsed and drained
1 15-oz can black beans, rinsed and drained
1 4-oz can diced green chills
1 15-oz can diced tomatoes
1 cup reduced-sodium chicken broth
1 cup frozen or fresh corn
1 1/2 pounds shredded precooked chicken breast
2 tbsp fresh squeezed lime
1 clove garlic, minced
1/2 tsp onion powder
1 tbsp fresh oregano, chopped
1/2 tsp smoked paprika
1 tsp chili powder
1 tsp cumin
1 tbsp dried cilantro
2 tsp Mrs. Dash Fiesta Lime Seasoning Blend

1/ Place 1/2 cup broth and white beans in a blender and puree. Add yogurt and blend again. Pour liquid into slow cooker

2/ Add remaining ingredients and stir well.

3/ Cover and cook on high for 2 hours or on low for 4-5 hours.

Note: Be sure to rinse and drain black beans and chicken well before adding to slow cooker.

Nutrition Facts (per serving): Calories 275, Fat 2 g, Saturated fat 1 g, Cholesterol 47 mg, Sodium 401 mg, Carbohydrates 36 g, Dietary Fiber 11 g, Sugars 7 g, Protein 32

Carrot Cake Protein Bars

Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 grams

Ingredients:

dot
Directions:
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  1. Preheat oven to 350 degrees.
  2. Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt
    together in a bowl.
  3. Mix egg whites, Splenda, baby food carrots and water (optional) in a
    bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray glass pyrex dish with non-stick butter spray.
  6. Pour ingredients into dish.
  7. Bake 20-30 minutes.Makes 16 squares, 2 squares per serving.

Chocolate Protein Bars

.
 Ingredients:
Directions:
  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt,
    baking cocoa) together in a large bowl.
  3. Mix wet ingredients (egg whites, Splenda, Berry flavored Baby Food,Water)
    together in a medium sized bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray cooking dish with a non stick butter spray and add batter to dish.
  6. Bake 20-30 minutes in oven.

Makes 16 squares, serving size=2 bars

Looking for ways to substitute healthier ingredients?

 Focus on Fat

  • Fats are calorie heavy with 9 calories per gram, while carbohydrates and protein have just 4 calories per gram.
  • Read labels to find low-fat and fat-free options for favorites like milk, cheese, yogurt, sour cream, half-and-half, ice cream and whipped topping. To adjust more easily, make a gradual switch from reduced-fat to low-fat and then on to fat-free ingredients.
  • Use part-skim cheeses, like Mozzarella, instead of higher fat counterparts, or use sharper-flavored cheeses like Cheddar, Parmesan, feta or Gorgonzola since their more pungent flavors allow you to use less.
  • Canola, soybean and olive oils are good fats to use for stir-frying, cooking and some baking because they have less saturated fat than many other options.
  • Egg substitutes can replace eggs at a savings of 5 grams of fat each (1/4 cup = 1 large egg).

Cooking

  • Choose lean and extra-lean ground meats or ground turkey breast.
  • Choose loin and sirloin meats and skinless white-meat poultry.
  • Trim fat from meats before cooking.
  • Cut bacon or sausage amounts in half, or switch to turkey bacon, low-fat sausages or vegetarian alternatives.
  • Cut meat amounts in chilis and casseroles in half; add beans for extra protein and fiber.
  • Blend or process 1/4 to 1/3 of a soup to make it creamy instead of adding cream or thickeners; stir into remaining soup.

Baking

  • Try replacing butter with no-trans-fat vegetable oil spread. Or, replace half of the butter with canola oil.
  • Try replacing half the fat with applesauce. Next time, go further if you like the results.
  • Cut chocolate chips in half and use miniature chips to make the flavor go further.
  • Toast nuts for fullest flavor, then use half the amount and chop.
  • Use cooking spray to grease pans; spray cupcake liners to release muffins easily

Punch up the Flavor

  • Fat carries flavor. When fat is reduced or removed, foods can become bland, so it’s important to increase flavorings and/or seasonings to compensate for that lost fat.
  • Use grated or shredded lemon, lime or orange peel, or squeeze fresh juice to heighten flavor.
  • Add high-flavored ingredients like Dijon mustard, balsamic vinegar, garlic, gingerroot, chili peppers, capers, sun-dried tomatoes, olives, hoisin sauce or other full-flavored condiments.
  • Sprinkle or stir in chopped fresh herbs just before serving to enhance flavors.
  • Double or triple the amount of vanilla, and increase spices such as cinnamon and nutmeg when baking.

Check the Sodium

  • Buy low- or reduced-sodium instead of regular chicken broth, soy sauce, canned foods and prepared pasta sauces.
  • Rinse canned veggies and beans before using.
  • Cut added salt in half or leave it out completely.
  • Instead of salt, use a squeeze of fresh lemon or lime juice or a splash of high-flavored vinegar.
  • Check the ingredient list on dried herb mixtures to avoid added sodium.

Add Fiber

  • Double the amount of veggies and/or legumes in stir-fries, casseroles, soups, stews and salads to help fill you up.
  • Switch to whole grain pasta, rice and grains.
  • Mix oatmeal or other cereal into burgers and meatballs.
  • Crush high-fiber cereal such as Fiber One® cereal to coat chicken breasts and fish fillets or use as a topping for baked dishes like casseroles or muffins.
  • Replace half the amount of all-purpose flour with whole wheat flour when baking

 

White Bean and Spinach Pizza

Follow that trend! White pizza is hot in more ways than one, and this healthy version is delicious. Eat Better America

Prep Time:10 min Start to Finish:30 min makes:8 servings

1/2 cup sun-dried tomato halves (not oil-packed)

1 can (15 oz) Progresso® cannellini (white kidney) beans or 1 can (15 or 16 oz) great northern beans, drained, rinsed

2 medium cloves garlic, finely chopped

1 package (10 oz) prebaked thin Italian pizza crust (12 inch)

1/4 teaspoon dried oregano leaves

1 cup firmly packed washed fresh spinach leaves (from 10-oz bag), thinly sliced or torn into small pieces

1/2 cup shredded reduced-fat Colby-Monterey Jack cheese blend or Cheddar cheese (2 oz)

1. Heat oven to 425°F. Pour enough boiling water over dried tomatoes to cover; let stand 10 minutes. Drain. Cut into thin strips; set aside.

2. In food processor, place beans and garlic. Cover; process until smooth. Spread beans over pizza crust. Sprinkle with oregano, tomatoes, spinach and cheese. Place on ungreased cookie sheet.

3. Bake about 10 minutes or until cheese is melted.

Nutritional Information;

1 Serving: Calories 190 (Calories from Fat 35); Total Fat 4g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 10mg; Sodium 310mg; Total Carbohydrate 30g (Dietary Fiber 6g, Sugars 2g); Protein 10g Percent Daily Value*: Vitamin A 10%; Vitamin C 2%; Calcium 10%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Medium-Fat Meat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet

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