NutritionHealthy Recipes-Nutrition Week 2012
Pineapple Chicken
Ingredients:
Cooking spray
1 lb boneless chicken breast, cubed
3 cups vegetables (carrots, peppers,snap peas)
1 20 oz can pineapple chunks in juice, drained
½ cup sweet and sour sauce
Instructions:
1. Spray pan and cook chicken
2. Add vegetables and cook for 2-3 more minutes
3. Stir in pineapple and sweet and sour sauce and cook for 1 minute
Homemade Marinara Sauce and Whole Wheat Spaghetti
Ingredients:
Tomatoes
Kosher salt
Basil
Olive oil
Whole wheat spaghetti
Instructions:
1. Saute onions in olive oil until cooked
2. Chop fresh tomatoes and add to pot
3. Add basil and a pinch of kosher salt
4. Cook for one hour
Lemon Pasta Salad
Ingredients:
Salt
1 pound corkscrew pasta
1 pound asparagus
2 tablespoons Dijon Mustard
1 garlic clove, minced
¼ cup fresh lemon juice
¼ cup extra virgin olive oil
Black pepper
1 pint cherry tomatoes, halved
¼ cup freshly chopped dill leaves
1 cup frozen peas, defrosted
7 ounces crumbled feta cheese
Instructions:
1. Cook pasta until al dente. Drain and rinse
2. In another pot of boliling water, add asparagus and blanch until bright green and slightly tender, about 3 minutes. Remove from the water and dry well. Trim the asparagus and cut into bite sized pieces.
3. Whisk together mustard, garlic, lemon juice, and olive oil in a small bowl. Season with salt and pepper to taste
4. Combine the asparagus and pasta in a large serving bowl.
5. Add tomatoes, dill, peas, feta and mustard dressing.
6. Toss with tongs to coat
Fresh Vegetable Quesadillas with Corn Relish
Ingredients:
1 tablespoon olive oil
4 ears of corn (husks and silks removed or 10 ounces frozen corn kernels, thawed
1 bunch scallions, half bunch thinly sliced, other half cut into 2 inch lengths
1 tablespoon fresh lime juice
Coarse salt, ground pepper
4 flour tortillas
1 ½ cups shredded Monterey Jack cheese (6 ounces)
1 yellow squash, halved crosswise and thinly sliced lengthwise
1 orange bell pepper, thinly slices
Instructions:
1. Heat grill to low; lightly oil grates. Cut off tip of each cob. One at a time,stand each ear in a large wide bowl; with a sharp knife, carefully slice downward to release the kernels. Discard cobs
2. Add sliced scallions, lime juice and oil to bowl. Season with salt and pepper,and toss to combine. Set corn relish aside.
3. Place tortillas on a work surface. Dividing evently, sprinkle half the cheese on the bottom half of each tortilla. Top with squash, bell pepper, scallion pieces and remaining cheese; season with salt and pepper. Fold top half of tortillas over filling to close
4. Grill quesadillas, turning once, until browned in spots and cheese has melted, about 6-8 minutes. Cut into wedges, serve immediately with corn relish.
Stuffed Mushrooms
Ingredients:
4 Portabellas
10 Cherry tomatoes
½ cup bread crumbs
¼ cup balsamic vinegar
¼ cup grated parmasean cheese
Instructions:
1. Preheat over to 350
2. Take out stems of mushrooms, chop up and add chopped cherry tomatoes, bread crumbs, vinegar and cheese
3. Add Mixture to mushroom bottoms
4. Bake at 350 for 20 minutes. Sprinkle w/ parmasean cheese
Taco Salad
Ingredients:
1 head of lettuce
2 large tomatoes
1 large onion
1 can of kidney beans
1 can of chopped black olives
1 lb cooked ground beef (drained) optional
1 bag of taco chips
1 bottle ranch salad dressing
Instructions:
1. Chop up head of lettuce, tomatoes and onion in a bowl
2. Add olives, beans and meat
3. Mix in shredded cheese
4. Crush taco chips and pour into the bowl
5. Add salad dressing and mix
Turkey Burger
Ingredients:
1 package ground turkey
Dijon Mustard
Italian Bread Crumbs
Garlic Powder
Onion (small)
Pepper
Instructions:
1. Place ground turkey in a bowl.
2. Add 2 tablespoons Dijon mustard
3. Chop onion and add to bowl
4. Add some bread crumbs, garlic powder and mix together
5. Form patties
6. Cook on the grill
Turkey Meat Sauce on Spaghetti Squash
Instructions:
1. Preheat oven to 400
2. Cut squash in ½ lengthwise
3. Scoop out all seeds
4. Brush with olive oil and kosher salt
5. Bake for 45-55 minutes
6. Brown turkey meat over medium-high heat, drain and put back in pan
7. Pour sauce (Rao's homemade or Victoria's Marinara) over meat and
simmer on low. Once squash is done, use fork to scoop out. Pour meat
sauce over squash and top with parmasean cheese.
Turkey Meatballs
Ingredients:
1 lb ground lean turkey
3 garlic gloves, minced
¼ cup onions, finely chopped
¼ cup parsley, chopped
½ tsp salt
½ tsp pepper
½ tsp oregano
1 egg beaten
½ cup dry breadcrumbs
¼ cup grated parmasean cheese
Instructions:
Mix all ingredients and shape into meatballs. Heat oil in pan and cook until nicely browned (about 8 minutes)
Edamame Salad
Ingredients:
2 bags of shelled edamame
¼ cup craisins or cranberries
½ cup feta cheese
chopped fresh basil
2 tablespoons olive oil
1/8 tsp pepper
Instructions:
Mix together and then chill
Vegetable Roll
Ingredients: Broccoli, Carrot, Tofu, Egg, Flour
Instructions:
1. Steam broccoli and carrots
2. Chop broccoli and carrots
3. Mix broccoli and carrots with tofu, egg and flour
4. Make the mixed ingredients into a roll
5. Put the roll on fry pan
Katja Salad
Ingredients:
1 cucumber
1 onion
1 container of grape tomatoes
1 package feta cheese
Instructions:
Chop all of the above ingredients up and place into bowl. Add salt, pepper and vinegar to taste
Healthy Salad
Ingredients:
Iceberg lettuce
Cherry tomatoes
Fresh Lime
Salt
Instructions:
Wash lettuce and chop up, wash tomatoes and slice in half. Mix with lettuce. Cut lime in half and squeeze juice into salad. Add salt to taste.
Egg Salad
Ingredients:
5 eggs
Lowfat Mayonaisse (1 tablespoon)
Celery Salt (a dash)
Dijon mustard (1 teaspoon)
Instructions:
1. Boil eggs for 20 minutes. Let eggs cool and peel shells.
2. Mix and mash eggs with mayo, celery salt and Dijon mustard
Yummy Beans
Ingredients:
3 ounces black beans
Handful of 4 cheese Mexican blend
Non salsa taco sauce equivalent to 2 packets of taco bell sauce
Instructions:
1. Put beans in the pot and cook at high temperature
2. Pour sauce and cheese in it and serve when cheese melts
Salmon
1 pound salmon
Season with garlic, pepper, lemon, olive oil
Cook on 350 degrees for 1 hour
Matt's BBQ Chicken
Ingredients:
1 chicken cut up into pieces
1 bottle fat free Catalina dressing
¼ cup brown sugar
2 packets Lipton onion soup mix
Instructions:
Combine all of the ingredients (except chicken)
Place chicken in bag and pour dressing mixture into bag and mix well. Let sit in fridge for 3 hours.
Cook on grill.
Chicken Parmasean
Ingredients:
5 chicken breasts
1 cup whole grain bread crumbs
2 egg whites
2 cups mozzarrella cheese
½ jar of marinara sauce
Instructions:
1. Preheat oven to 350
2. Wash chicken cutlets
3. Dip chicken in egg whites
4. Dip chicken in breadcrumbs
5. Place on baking sheet
6. Bake for 30 minutes
7. Spread on sauce, then cheese
8. Put back in over for 5 minutes
Chili
Ingredients:
1 lb ground beef
1 diced onion
1 diced pepper
1 can diced tomatoes
1 cup marinara sauce
2 tablespoons chili powder
Instructions:
1. Cook beef, drain grease
2. Add onion and pepper, cook for 5 minutes more
3. Add remaining ingredients
4. Cover and cook on low for 30 minutes
Steamed Eggplant
Ingredients:
Eggplant
Light soy sauce
Olive oil
Sugar (mixed with water)
Instructions:
Rinse the eggplant and cut into long strips
Steam eggplant
Drizzle the seasoning over the eggplant
Steam for 2 more minutes
Drizzle with parsely
Sausage and Pepper Skewers
Ingredients:
2 bell peppers (red and yellow cut into chunks)
1 package chicken sausage cut into 1" pieces
1 large red onion cut into chunks
1 cup cherry tomatoes
3 tablespoons extra virgin olive oil
salt and pepper
¼ cup parsley
¼ cup cilantro
4 scallions (chopped)
Instructions:
1. Soak 8" skewer in water for 15 minutes
2. Preheat grill or grill pan
3. Toss peppers, sausage, onions and tomatoes in olive oil
4. Season with salt and pepper
5. Thread onto skewers alternating sausage and veggies
6. Grill, turning until veggies are slightly softened (6-7 minutes)
7. Puree parsley, cilantro and scallions in blender with olive oil and 2 tablespoons water. Season with salt and pepper
8. Brush skewers with the pesto and continue grilling another 6-7 minutes until tomatoes are soft and sausage is charred
9. Serve with rice or cous cous
My Mom's Lentils
Ingredients:
2 tablespoons olive oil
1 chopped carrot
1 celery stalk chopped
½ chopped onion
1 cup lentils, rinsed
10 cups water
Salt and pepper
1 tablespoon garlic powder
Instructions:
1. Heat oil in a medium sized pot
2. Add carrots, celery and onion
3. Cook until soft
4. Add lentils and 10 cups of water
5. Add salt, pepper and garlic powder
6. Cook until lentils are soft
7. Serve over pasta or rice
Italian Chicken Packets
Ingredients:
4 cups frozen broccoli cuts
1 can (14.5 oz each) Hunts Diced Tomatoes, drained
½ cup light Italian dressing
4 boneless skinless chicken breasts
Instructions:
1. Preheat oven to 450. Combine broccoli, drained tomatoes and dressing in
Medium bowl.
2. For each packet, lay two 20 x 12 inch sheets of regular foil on top of each other
3. Place 1 chicken breast on each foil packet. Spoon broccoli and tomato mixture equally over each chicken breast. Bring up short sides of each foil packet and double fold top. Double fold both ends to seal each packet, leaving space for steam to gather.
4. Place packets on baking sheet, bake 20-25 minutes or until chicken is no longer pink in the center. Open ends of the packets to allow steam to escape before fully opening.
Roasted Broccoli
Ingredients:
2 cloves of long stem broccoli
1 teaspoon kosher salt
1 teaspoon cracked pepper
4 tablespoons extra virgin olive oil
1 tablespoon garlic powder
Instructions:
Chop broccoli cloves and stems into fine pieces
Brush pieces with olive oil
Sprinkle garlic, salt and pepper on chopped broccoli
Bake in over at 400 degrees for 20 minutes
Basque Vegetable Rice
Ingredients:
2 tablespoons extra virgin olive oil
1 small dried red chili pepper, broken
1 medium onion quartered and thinly sliced
2 cloves minced garlic
2 large ripe tomatoes, seeded and diced
1 medium zucchini diced
1 diced red bell pepper
1 green bell pepper thinly sliced
1 teaspoon paprika
1 teaspoon dried thyme
½ teaspoon salt
1/8 teaspoon freshly ground pepper
1 ¼ cups short grain white rice
3 cups vegetable broth
2 tablespoons finely minced fresh flat leaf parsley
6 lemon wedges
Instructions:
1. Heat oil in a 12 inch cast iron skillet over medium heat. Add chile pepper, onion and garlic. Cook, strirring often until onion is soft, not brown-about 6 minutes
2. Add tomatoes, zucchini, bell pepper, paprika, thyme, salt and pepper.
3. Cover and simmer, stirring occasionally for 15 minutes
4. Add rice; stir to coat well with tomatoe mixture
5. Add broth, bring to a boil
6. Reduce heat to low, cover and simmer until rice is tender, 25-30 minutes
7. Serve hot garnished with parsely and lemon wedges
California Roll
Ingredients:
1 avocado
1 cucumber
Rice
Soy sauce
4 sheets dried seaweed
Yellow poperica
Instructions:
1. Peel avocado and cut into strips
2. Cut cucumber and the yellow operica
3. Put rice on top of the dry seaweed
4. Place 2-3 pieces of avocado, cucumber and poperica on top of the rice
5. Roll the seaweed and serve with soy sauce
Pasta with Broccoli
Ingredients:
Olive oil
Broccoli
Bowtie pasta
Garlic
Instructions:
Fry oil and garlic until brown. Boil broccoli until soft, then add garlic and oil. Boil pasta and drain. Add broccoli to the pasta.
Nachos with Guacamole
Ingredients:
2 avocados (peeled and diced_
2 tomatoes
1 clove garlic, finely chopped
Pepper
Tobasco
1 tablespoon lemon juice
Salt
Instructions:
Stir all the ingredients to mix well
Add Seasoning and serve with nachos
Apple Treat
Ingredients:
4 cups of peeled, sliced apples
3 tablespoons of sugar
Sprinkle of cinnamon
1 tablespoon maple syrup
Instructions:
1. Put apple slices in glass bowl
2. Sprinkle on sugar and cinnamon
3. Bake in microwave for 5 minutes on high
4. Remove and mix so the sugar coats all the apples
5. Add maple syrup to taste
Banana Milk Shake
Ingredients:
2-3 Bananas
4 cups lofat milk
2 teaspoons sugar
Ice cubes
Instructions:
Place above in the blender and blend until smooth and creamy
Strawberry/Banana Smoothie
Ingredients:
1 cup pineapple juice
2 frozen bananas
8 large frozen strawberries, slightly thawed
Instructions:
1. Slice frozen bananas into slices and place them in blender
2. Add pineapple juice and strawberries and blend until smooth
3. Garnish with Granola
Fruit Smoothie
Ingredients:
1 cup frozen yogurt
½ cup strawberries
½ cup banana
½ cup blueberries
Instructions:
Blend all of the above with some water for consistency
Smoothie
Ingredients:
1cup milk (skim) or almond milk
blueberries and/or strawberries (frozen)
1 small banana
1 tablespoon peanut butter (optional)
Instructions:
Blend all of the above in blender
Strawberry Smoothie
Ingredients:
½ cup vanilla yogurt
½ cup strawberries
2 ice cubes
2 teaspoons vanilla extract
Instructions:
Blend all of the above until smooth
Summer Smoothie
Ingredients:
Greek yogurt
Strawberries
Bananas
Lemons (optional)
Instructions:
1. Cut up the strawberries and bananas
2. Add 1-3 scoops of greek yogurt
3. Blend ingredients together
4. Add some lemon if you like
Jell-O Magic Milkshake
Ingredients:
4 cups skim milk
1 package (3 ounces) jello gelatin
½ cup lowfat ice cream, softened (any flavor)
Instructions:
1. Place all ingredients in a large pitcher with tight fitting lid
2. Shake for 1 minute or until well blended
3. Pour and serve
Fruit Smoothie
Ingredients:
½ cup orange juice
1 ½ cups yogurt
1 cup fresh fruit (strawberry, pineapple)
1 banana
2 tsp honey
4 ice cubes
Instructions:
Blend all of the ingredients above until smooth
Peanut Butter Chocloate Banana Smoothie
Ingredients:
½ cup peanut butter
1 cup low fat vanilla yogurt
1 peeled banana
4 ice cubes
1/3 cup skim milk
2 tablespoons chocolate malt ovaltine
Instructions:
Blend on high for 1 minute
Apple Sauce
Ingredients:
10 apples
Cinnamon
Vanilla
Water
Sugar
Instructions:
1. Wash apples
2. Cut into quarters
3. Place in large pot w/ cover
4. Cook on medium heat until apples are soft
5. Spoon apples into food mill with bowl underneath
6. When apples are made into sauce, add the rest of the ingredients to taste
7. Refrigerate to cool
Ants on a Log
Ingredients:
Celery
Raisins
Peanut Butter
Instructions:
Spread peanut butter on celery sticks. Add raisins on top
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