Dear Friends, Please share a favorite healthy recipe that you enjoy.
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Monica Jennings on
Nov. 30, 2017
Sweet & Spicy Chicken Meatballs Ingredients
For the Meatballs
· 1 pound 99/1 ground chicken
· 1/3 cup yellow onion, finely diced
· 1 large egg
· 1/4 cup white whole-wheat flour
· 1/3 cup rolled oatmeal
· 1 tablespoon sriracha
1/4 teaspoon sea salt
· 1/4 teaspoon ground pepper
· 2 teaspoons minced garlic
For the Kung Pao Sauce
· 1/4 cup reduced-sodium soy sauce
· 2 tablespoons sriracha a 2 tablespoons chili paste
· 2 tablespoons honey
oven to 400°F, arid coat a baking sheet with cooking spray. Set aside. Place meatball ingredients into a large bowl, and mix until combined.
Using a tablespoon-size cookie scoop, scoop out mixture and mold into a ball with your hands (Tip: It works best
if your hands are slightly wet.) Place on baking sheet.
Bake meatballs at for 25-28 minutes, or until the top begins to turn golden brown and are cooked through.
Meanwhile, mix kung pao sauce ingredients together in a small bowl. Once the meatballs
have slightly cooled, toss in sauce. Serve hot!
Serves: 10 I Serving Size: 2 meatballs
Per serving: Calories: 104; Total Fat: 2g; Saturated Fat: Og; Monounsaturated Fat: Og; Cholesterol: 47mg; Sodium: 395mg; Carbohydrate:
9g; Dietary Fiber: 1g; Sugar: 5g; Protein: 12g
Nutrition Bonus: Potassium: 22mg; Iron: 2%; Vitamin A: 1%; Vitamin C: 2%; Calcium: 1%
Monica Jennings on
Nov. 30, 2017
Roasted Brussel Sprouts & Sweet Potatoes Ingredients
· 4 cups brussels sprouts, trimmed and halved
· 1 large sweet potato, chopped into 1/2-inch chunks
· 3 tablespoons olive oil
· 1 teaspoon garlic powder
· 1/2 teaspoon ground cumin
· 3/4 teaspoon sea salt, to taste
· 1/4 cup raw pecans
· 1/3 cup feta cheese
· 1/2 cup balsamic vinegar
Preheat the oven to 400°F.
Add the brussels sprouts, sweet potato, olive oil, garlic powder, cumin,
allspice, and sea salt to a small casserole dish (8-inch by 8-inch or 9-inch by 13-inch will both work!). Toss everything together to coat the veggies.
Place on the center rack of the oven and bake 45 to 60 minutes, stirring once half-way through, or until
veggies are golden-brown and cooked through.
In a small saucepan, heat the balsamic vinegar over medium-high, and bring to a full boil. Cook at a full (but controlled) boil, stirring frequently, until vinegar is reduced by 1/2 of its original volume, about
Taste veggies for flavor and add salt to taste. Serve roasted veggies with pecans, feta, and balsamic reduction drizzled on top.
Serves: 4 Serving Size: 1/4 of the dish
Per serving: Calories: 234; Total Fat:
14g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Cholesterol: 11mg; Sodium: 579mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 8g; Protein: 6g
Nutrition Bonus: Potassium: 370mg; Iron: 9%; Vitamin A: 14%; Vitamin C: 125%; Calcium: 10%
rasmalai recipe on
Jun. 9, 2015
1 teaspoon finely minced garlic, about 3 cloves
1/2 cup extra-virgin olive oil
1/4 cup fresh lemon juice, orange juice, or dry white wine
1 tablespoon balsamic vinegar or sherry vinegar
a pinch of cayenne pepper or hot red pepper flakes (optional)
1/2 teaspoon ground cumin, or 1 teaspoon or more chopped fresh herbs such as rosemary, dill, parsley, thyme, cilantro, basil, or mint, or 1/2 teaspoon dried thyme or oregano, crumbled
freshly ground black pepper
2 pounds fish steaks
lemon wedges for garnish
Combine all the ingredients except fish and lemon wedges and mix well. Using a pastry brush, paint the fish steaks liberally on both sides and set
them aside, lightly covered with a piece of aluminum foil, to marinate for at least 30 minutes.
Build up a fire, using good hardwoods if you're cooking in a fireplace or the best hardwood charcoal (not fake-wood briquettes) if you're using a grill. Let
the fire burn brightly and die down until you have a nice bed of hot coals or embers. Large pieces of fish can be set directly on the grill, but to prevent smaller ones from falling through and burning up, you may want to use a special grid made for fish.
you're ready to cook, brush a little plain olive oil on the cooking surface and set it 4 to 6 inches from the source of heat.Arrange the fish steaks so that they have equal access to the heat source. Cook for about 4 to 5 minutes on each side, turning once.
Test for doneness—fish should be opaque all the way through—by inserting the tip of a sharp knife near the bone or in the center of a boneless piece of fish. Remove immediately to a hot platter.
The remaining marinade should be heated just to the boiling
point and either poured over the cooked fish or passed at the table along with lemon wedges.
Jun. 9, 2015
Kathy Bermel on
Dec. 2, 2014
Recipe from Healthy Exchanges Cookbook by JoAnna Lund (from DeWitt, Iowa)
Submitted by Kathy Bermel
I have tried this recipe.
8 ounces ground 90% lean turkey or beef
½ cup chopped onion
½ cup chopped green bell pepper
¾ cups (one 15-ounce can) Hunt’s Chunky Tomato Sauce
1 Tablespoon taco seasoning mix
2 cups cooked noodles, rinsed and drained
¾ cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
Preheat oven to 350 degrees. In a large skillet sprayed
with olive-flavored cooking spray, brown meat, onion, and green pepper. Add tomato sauce and taco seasoning. Simmer 5 to 10 minutes. Stir in cooked noodles. Pour into an 8-by-8-inch baking dish sprayed with olive-flavored cooking spray. Bake 15 – 20 minutes
or until cheese melts. Let sit 5 minutes before serving.
Hint: A full 1 ¾ cups uncooked noodles usually make about 2 cups cooked.
Hint: Use extra taco seasoning if you like things extra hot.
Recipe says it serves four. A serving is 295 calories.
Kris Sullivan on
Oct. 7, 2014
Crock Pot Minestrone Soup
Servings: 8 • Size: 1 1/2 cups • Old Points: 3 • Weight Watchers Points+: 4 pt
Calories: 190 • Fat: 3 g • Carb: 32 g • Fiber: 8 g • Protein: 9 g • Sugar: 4 g
Sodium: 483 mg • Cholest: 0 mg
(15 oz) can white beans, drained, rinsed (cannellini or navy)
32 oz container reduced sodium chicken broth (or vegetable broth for vegetarians)
2 tsp olive oil
1/2 cup chopped onion
1 cup diced carrots
1/2 cup diced celery
1 (28 oz) can petite diced tomatoes
Parmesan cheese rind (optional)
1 fresh rosemary sprig
2 bay leaves
2 tbsp chopped fresh basil
1/4 cup chopped fresh Italian parsley
1/2 tsp kosher salt and fresh black pepper
1 medium 8 oz zucchini, diced
2 cups chopped fresh (or frozen defrosted) spinach
2 cups cooked small pasta such as ditalini or elbows (al dente)
extra parmesan cheese for garnish (optional)
Crock Pot Version:
beans with 1 cup of the broth in a blender. Heat oil in a large nonstick skillet over medium-high heat. Add the carrots, celery, onion, garlic and saute until tender and fragrant, about 15 minutes.
Transfer to the crock pot along with the remaining
broth, tomatoes, pureed beans, parmesan cheese rind, salt and pepper. Add the rosemary, basil and parsley, cover and cook on low for 6 to 8 hours.
Forty minutes before the soup is done cooking, add zucchini and spinach. Cover and cook 30 more minutes.
Remove bay leaves, rosemary sprig, parmesan rind and season to taste with salt and black pepper. Ladle 1-1/4 cups soup into 8 bowls with 1/4 cup pasta in each and top with extra parmesan cheese if desired
Kris Sullivan on
Sep. 18, 2014
Baked apple chips-
Want a satisfying, crunchy snack? Try these apple chips! They’re easy to make and don’t have any added sugar or preservatives. Your kids will love them too!
Total Time: 2 hrs. 25 min.
Prep Time: 10 min.
2 hrs. 15 min.
Yield: 4 servings
2 medium red apples, cored, sliced very thin
1 tsp. ground cinnamon
1. Preheat oven to 275° F.
2. Place apples in a medium bowl. Sprinkle evenly with cinnamon;
toss to blend.
3. Place apples on parchment lined baking sheet. Bake for 45 minutes, turn, bake for an additional 45 minutes, turn, bake for 30 to 45 minutes, or until apples have dried and are starting to get crisp.
Note: Apples can be peeled
if you prefer.
Kris Sullivan on
Aug. 13, 2014
Key Lime Cups
4 oz. light cream cheese, softened
2/3 cups sweetened condensed milk
1/4 cup key lime juice
1 cup light Cool Whip
2 packages (1.9 ounces each) frozen miniature phyllo (fillo) tart shells, thawed
fruit for garnish (blueberries, strawberries, lime wedges), optional
In a large bowl, beat the cream cheese, milk and key lime juice until smooth. Fold in light Cool Whip. Spoon into fillo tart shells. Refrigerate for at least four hours
or overnight. Just before serving, garnish with fruit, if desired.
Makes 30 miniature tart shells.
Serving size: 1 tart
Calories per serving: 48
Carbohydrate: 7 grams
Fat: 2 grams
fat: 1 gram
Trans fat: 0
Protein: 1 gram
Sodium: 34 milligrams
Recipe found at www.alegentcreighton.com
Kris Sullivan on
Aug. 12, 2014
Corn & Black Bean Quinoa Salad
From EatingWell: July/August 2013
Make this spicy poblano, corn, black bean and quinoa salad recipe to serve with whatever you’re grilling,
or have a larger portion as a main dish. To use canned beans, skip Step 1 and add about 2 1/2 cups beans in Step 7.
12 servings, about 1 cup each | Active Time: 1 1/2 hours | Total Time: 1 1/2 hours
•12 cups water, divided
•1 cup dried black beans
•6 cloves garlic, peeled
•1 1/2 teaspoons salt, divided
•4 medium poblano peppers
•2/3 cup red quinoa
•3 large ears fresh corn, husked
•6 1/2 tablespoons extra-virgin olive oil, divided
red onion, halved and sliced
•1 teaspoon whole cumin seeds, toasted and ground (see Tip)
•1 cup crumbled cotija cheese
•1/4 cup fresh lime juice, plus 1 whole lime, cut into 12 wedges
•2 cups cherry tomatoes, halved
•1/2 cup cilantro leaves
avocado, thinly sliced
1.Combine 8 cups water, beans and garlic in a large saucepan. Bring to a boil over high heat. Reduce heat to a simmer and cook the beans until tender, 1 to 1 1/4 hours. Add 1/2 teaspoon salt and simmer another
10 to 15 minutes so the salt can flavor the beans. Drain and discard garlic; let cool.
2.Meanwhile, preheat broiler to high.
3.Place peppers on a baking sheet and broil 3 to 4 inches from heat source, turning often, until blistered and charred, 8 to
15 minutes total. Transfer to a paper bag and seal or place in a bowl and cover with plastic wrap. Let stand 10 minutes. Peel the peppers and discard the stems, ribs and seeds. Tear the peppers into fat strips and cut the strips in 1-inch lengths.
4 cups water to a boil in a medium saucepan. Add quinoa and 1/4 teaspoon salt; boil until tender but still crunchy, 10 to 14 minutes. Drain well and spread on a plate to cool.
5.Meanwhile, bring another pot of water to a boil. Add corn and cook for 3 minutes.
Let cool slightly, then slice the kernels off the cobs with a sharp knife.
6.Heat 1 1/2 tablespoons oil in a medium nonstick skillet over medium-high heat. Add onion and 1/4 teaspoon salt. Cook, stirring frequently, until limp and speckled with charred
spots, 4 to 8 minutes. Stir in cumin.
7.Combine the beans, the peppers, the corn, the onion and cheese in a large bowl. Add the remaining 1/2 teaspoon salt and toss. Add the remaining 5 tablespoons oil and lime juice and toss again. Gently stir in the
8.Just before serving, stir in the tomatoes and cilantro. Serve the salad with avocado and lime wedges.
Per serving : 256 Calories; 14 g Fat; 3 g Sat; 8 g Mono; 9 mg Cholesterol; 28 g Carbohydrates; 8 g Protein; 7 g
Fiber; 302 mg Sodium; 526 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 1/2 lean meat, 2 fat
Tips & Notes
•Make Ahead Tip: Prepare through Step 7, cover and refrigerate for up to 1 day. Finish with
Step 8 just before serving.
• Tip: Toasting brings out the flavor in spices like the cumin. Toast seeds in a dry skillet over medium heat, stirring, until fragrant, about 2 minutes. Transfer to a plate to cool. Grind with a spice mill or mortar and pestle.