Healthy Recipes

Irene - posted on 01/10/2009 ( 13 moms have responded )

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Each Saturday we should all post one of our favorite healthy recipes here.

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Tiffanie - posted on 05/03/2010

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1 slightly beaten egg white
2 tablespoons water
1/4 cup fine dry bread crumbs
1/4 cup finely shredded carrot
1/4 cup finely chopped onion
1/4 cup finely chopped sweet pepper
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons grated parmesan cheese
1 pound lean ground beef
6 whole-grain buns
mix all in bowl and grill

Keri - posted on 10/12/2009

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the best book ever is "fix it and forget it" for crock pot cooking, tons of good stuff for both the baby and the vegan. :)

Jennifer - posted on 08/20/2009

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A great website is www.fatfreevegan.com there are some great recipes - I found this site while trying the Eat to Live diet, felt super healthy on the diet but I became bored with all vegetarian eating. Some of my families facorites are;



Curried Vegetable Stew



Serving: Serves: 4



nonstick spray

1 large sweet potato (about 12 ounces), peeled and cut into 1/2-inch chunks

1 medium-size onion, cut into 1/2-inch pieces

1 small zucchini (about 8 ounces), cut into 1-inch chunks

1 small green pepper, cut into 3/4-inch pieces

1 1/2 teaspoons curry powder

1 teaspoon ground cumin

1 15- to 19-ounce can garbanzo beans, rinsed and drained

1 14 1/2-ounce can diced tomatoes

3/4 cup vegetable broth

1/2 teaspoon salt (optional)



1. Spray or lightly oil a nonstick 12-inch skillet and heat over medium-high heat. Add sweet potato, onion, zucchini, and green pepper; cook 8 to 10 minutes until vegetables are golden, stirring occasionally. Add curry and cumin; cook 1 minute, stirring.



2. Add garbanzo beans, tomatoes with their juice, vegetable broth, and salt; over high heat, heat to boiling. Reduce heat to medium-low; cover skillet and simmer 10 minutes or until vegetables are fork-tender.



Cook Time: 10 minutes

Total Time: 30 minutes



Adapted from Good Housekeeping



This is really yummy I get hungry for it all the time, and the kids even like it - you could add chicken if you wanted.



Also I learned from the Furman Eat to live diet - to try and make the salad the main star of each meal. I love to dice apples and toss dried cranberries in a large bowl of lettuce.

Morissa - posted on 04/20/2009

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Hi,
Thank you. I really love banana bread but is trying to stay away from process food in order to lose the weight. Whole wheat flour is not bad and 181 cal per slice is something I can use in place of something else. Thank you.

[deleted account]

Buy frozen!!! hehehehe. that's what I have. I think they may even have salmon burgers that you can buy. If you are looking for the burger thing, get sirloin, it's the least fatty.

Sonya - posted on 04/07/2009

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I know its not saturday, but does anybody have a healthy recipe for burgers? My hubby loves them and I have tried to cook up turkey burgers with no success...any ideas?

[deleted account]

Here are some salad recipes for anyone who is interested (Yes they are from Joy's Life Diet)

Curried chicken Salad with Sweet Green Peas
1/2 cup frozen green peas (or can use 1/2 cup of diced grapes)
4 ounces cooked chicken breast, shredded or chopped (canned or fresh)
1 tablespoon reduced fat mayo
1 to 3 tablespoons minced onion
1 teaspoon curry powder
Salad greens
1 teaspoon olive oil wit unlimited plain vinegar or fresh lemon (or 2 tablespoons reduced calorie salad dressing)
Rinse the green peas in a colander under cold water until thawed. Mash the chicken breast and gently mix with mayo, onion, curry powder, and peas. Serve over salad greens with preferred dressing.




Chicken - Apple Salad Chop
1 to 2 cups chopped romaine lettuce
4 ounces cooked chicken breast, shredded or chopped (canned or fresh)
1/4 cup canned chickpeas(garbanzo beans), rinsed and drained
1/2 medium Fuji or McIntosh apple (with skin) chopped
1/4 cup chopped cucumber (with peel)
1/4 cup chopped tomato
1/4 cup chopped celery
2 scallions, finely chopped
1 to 2 teaspoons olive oil with unlimited vinegar (or 2 tablespoons reduced calorie vinaigrette)

Place the lettuce in a large bowl. Add the chicken, chickpeas, apple, cucumber, tomato, celery, and scallions. Drizzle with preferred dressing and gently toss to coat.


Crab Salad
6 to 8 ounces crab or imitation crab meat (fresh or frozen)
2 teaspoons lemon juice
zest of 1/2 lemon (optional)
2 tablespoons reduced fat mayo
Good pinch Old Bay seasoning
2 tablespoons red onion, finely chopped
Black pepper

combine all the ingredients



Wild Salmon Salad with Mixed Greens
6 ounces of canned wild salmon (boneless, skinless) mashed with one tablespoon reduced fat mayo, 1 to 2 teaspoons Dijon mustard, minced onion (optional) 1/2 teaspoon optional Worcestershire sauce, and black pepper to taste.

Serve over mixed greens with 2 to 4 tablespoons low calorie dressing.

[deleted account]

Christina - I made the chili last night to take over to a friend's house for the football game. I wasn't really sure how it would taste as it didn't look like any chili I've ever had but it was really good. I froze a number of bags so that I can have them in the future. thank you for posting this recipe.

Christina - posted on 01/20/2009

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this is the weight watchers on point chili it is so good!





10 ounces extra-lean ground turkey breast

1 medium onion, diced

2 (28-oz) cans diced tomatoes

2 medium zucchini, diced

2 medium yellow squash diced

1 (15 oz) can black beans

2 (15-oz) cans fat-free, reduced-sodium

beef broth

4 celery stalks, diced

2 green bell peppers, diced

1 (1 1/4-oz) package dry chili seasonings.



Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the turkey and onion and saute' until browned, about 10 minutes.



Transfer the browned turkey and onion mixture to a large soup pot and add the tomatoes, zucchini, squash, beans, broth, celery, bell peppers, and chili seasoning. Bring to a simmer over medium heat. Continue to simmer until the vegetables are tender, about 20 minutes



Serves 20.

[deleted account]

Here's another recipes from Joy's life diet which both my husband and I devoured.

Apple Cinnamon Pancakes with Yogurt Topping
1 cup whole wheat flour
1 cup fat-free milk
1 egg white
1/4 cup fat-free vanilla yogurt
1 tablespoon honey
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1/8 teaspoon nutmeg
1/2 teaspoon baking soda
1 cup diced peeled apple, preferably Golden Delicious

topping
8 ounces nonfat flavored yogurt


combine the flower, milk, egg while, yogurt, honey, vanilla, cinnamon, nutmeg and baking soda in a blender and blend until smooth, or thoroughly mix ingredients by hand. stir in the apple. Spray a griddle or large fry pan with nonstick cooking spray. when pan in hot, ladle about 2 tablespoons of batter onto the griddle for each pancake. cook until small bubbles form around the edges, 1 to 2 minutes. Flip the pancakes, and cook about 1 minute longer, until the centers are cooked through and outsides are golden brown. Serve immediately with the fat-free yogurt topping of choice, or allow to cool and freeze in an air-tight container. Note: One serving = 3 pancakes with a total of 1/4 cup yogurt topping.

Enjoy.

[deleted account]

OK, I want to post some of the recipes that I really enjoy from the "Joy's Life Diet" Book.

Vanilla Pumpkin Pudding
8 ounces nonfat vanilla yogurt
1/2 cup canned 100% pure pumpkin puree (no added sugar)
1 tablespoon slivered almonds or chopped walnuts
Dash Cinnamon

In a small bowl, blend or layer the yogurt and pumpkin.
Top with nuts and Cinnamon.
Makes one serving.


This one both my husband and I LOVED!!!

Grilled Chicken Parmesan
5 oz chicken breast
2 tablespoons marinara sauce
1 oz part-skim shredded mozzarella cheese.

Grill or saute the chicken breast in a pan sprayed with nonstick cooking spray over medium heat until cooked through.
Top the cooked chicken breast with marinara sauce and cheese, and broil until hot and bubbly (or microwave for 30 seconds to melt cheese.)
Makes one serving.



Here's another one that I really enjoy

Cauliflower Mashed "Potatoes"

1 large head cauliflower, cut into florets of roughly the same size
2 tablespoons fat-free cream cheese
2 tablespoons grated Romano or Parmesan cheese
1/4 teaspoon garlic powder
pinch nutmeg
Ground black pepper
salt substitute optional

Steam the cauliflower over boiling water for 10-15 minutes, until tender. Or microwave on high for 10-15 minutes or until very tender. Drain thoroughly.

For lumpy consistency: Mash with a fork and thoroughly blend in the cream cheese, grated cheese, garlic powder, and nutmeg. Season with black pepper and salt substitute to taste.

For creamier consistency: place the cauliflower in a food processor with the cream cheese, grated cheese, garlic powder, and nutmeg. Puree on high until smooth. Season with black pepper and salt substitute.

Makes 4 servings, 3/4 cup each.


Enjoy!!! Looking forward to what others have to share.

Sherry - posted on 01/10/2009

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I am trying to get away from processed foods, but I really do not have time to bake. I got a crock pot as a gift. Anyone have a really healthy recipe for that which would also work for my 12 month old AND my vegetarian teenage daughter?

Irene - posted on 01/10/2009

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Irene's Banana Bread

Whole Wheat Flour, 1 cup
Ground Cinnamon, 1 tsp
Baking Soda, 1 tsp
Baking Powder, 1 tsp
Reduced Fat Sour Cream, 2 tbsp
Salt, 1/2 tsp
All-Purpose White Flour, 1 cup
Bananas, 2-3
Soft Margarine, 1/4 cup
Brown Sugar, 2/3 cup
Egg substitute, 1/2 cup

Directions
1. Preheat oven to 350°F. Lightly oil a 9-by-5-inch loaf pan.
2. Whisk in bananas, egg, egg white, oil and vanilla in a large bowl. Whisk together flours, baking powder, cinnamon, salt and baking soda in a separate bowl. Add to the banana mixture and stir just until combined.
3. Pour into the prepared pan and bake until a toothpick inserted into the center comes out clean, 40 to 50 minutes. Let cool in the pan on a rack for 10 minutes. Invert the loaf onto a rack and let cool completely.

Number of Servings: 12

Nutritional Info:
Calories: 181
Fat: 4.8 g
Cholesterol: 1.1 mg
Sodium: 318 mg
Carbs: 32.6 g
Fiber: 2.2 g
Protein: 4.0 g

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