Healthy Recipes
Banana-Berry Pancakes
Serves: 4 Preparation Time: 20 minutesPancakes:
1 large banana, peeled and sliced
1 cup complete pancake mix
½ cup water
non-stick cooking spray
Toppings:
1½ cups frozen strawberries (unsweetened)
2 tablespoons strawberry jam
Pancake Preparation-
Place banana in a medium bowl and mash with a fork. Add pancake mix and water; stir until blended. Spray a large skillet with non-stick cooking spray over MEDIUM heat. Pour ¼ cup batter for each pancake into hot skillet.
Cook pancakes for about 2 minutes per side or until cooked through.
Topping Preparation:
Place berries in a small bowl with jam. Microwave on HIGH for 1 minute. Stir, then cook for 1 minute more. Spoon topping over pancakes.
Each serving provides:
An excellent source of vitamin C, and a good source of folate and fiber.
Apple Chicken Stir-fry
Serves: 4 Preparation Time: 15 minutes1 pound cubed boneless, skinless, chicken breast
½ cup onion, vertically sliced
1 ¾ cups (3-4 medium) carrots, thinly sliced
1 ½ teaspoon vegetable oil
1 teaspoon dried basil, crushed
1 cup fresh or frozen Chinese pea pods
1 tablespoon water
1 medium baking apple, cored and thinly sliced
1 tablespoon oil
2 cups cooked brown rice
Stir-fry cubed chicken breast in 1 tablespoon vegetable oil in non-stick skillet until lightly browned and cooked. Remove from skillet. Stir-fry onion, carrots and basil in oil in same skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; stir in apple. Add to chicken, serve hot over cooked rice.
Corn and Black Bean Salad
Serves: 8 Preparation Time: 20 minutes2 - 15-oz. cans black beans*, rinsed and drained
2 - cups frozen corn kernels
¾- cup red bell pepper, seeded and chopped
¾- cup orange bell pepper, seeded and chopped
¾- cup white sweet onion, finely chopped
1 - large fresh tomato, chopped
2 - small jalapeno peppers, seeded and finely minced
½- cup fresh cilantro or parsley, finely chopped
¼- cup fresh lime juice
1 - clove garlic, minced
½ - teaspoon ground cumin
½- teaspoon ground coriander
¼ - cup olive oil
Place all ingredients in a large bowl. Fold gently to mix well. Chill and serve.
Each serving provides:
An excellent source of vitamin C and fiber, and a good source of vitamin A.
Baked Honey Mustard Chicken
Serves: 6 Preparation Time: 15 minCook Time: 45 min
INGREDIENTS
6 skinless, boneless chicken breast halves
salt and pepper to taste
1/2 cup honey
1/2 cup prepared mustard
1 teaspoon dried basil
1 teaspoon paprika
1/2 teaspoon dried parsley
DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C)
Sprinkle chicken breasts with salt and pepper to taste, and place in a lightly greased 9x13 inch baking dish. In a small bowl, combine the honey, mustard, basil, paprika, and parsley. Mix well. Pour 1/2 of this mixture over the chicken, and brush to cover.
Bake in the preheated oven for 30 minutes. Turn chicken pieces over and brush with the remaining 1/2 of the honey mustard mixture. Bake for an additional 10 to 15 minutes, or until chicken is no longer pink and juices run clear. Let cool 10 minutes before serving.
Fruit Salsa and Cinnamon Chips
Serves:10 Preparation Time: 15 minCook Time: 10 min
Ready in: 45 min
INGREDIENTS
2 kiwis, peeled and diced
2 Golden Delicious apples - peeled, cored and diced
8 ounces raspberries
1 pound strawberries
2 tablespoons white sugar
1 tablespoon brown sugar
3 tablespoons fruit preserves, any flavor
10 (10 inch) flour tortillas
butter flavored cooking spray
2 cups cinnamon sugar
DIRECTIONS
In a large bowl, thoroughly mix kiwis, Golden Delicious apples, raspberries, strawberries, white sugar, brown sugar and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.
Preheat oven to 350 degrees F (175 degrees C).
Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.
Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. Serve with chilled fruit and spice mixture.
Healthy Fruity Smoothie
Serves:4 Preparation Time: 10 minINGREDIENTS
1 cup strawberries, hulled
1/3 cup frozen blueberries
2 bananas, peeled and cut into chunks
1/2 cup orange juice
1 1/2 cups plain yogurt
1 tablespoon soy milk powder
DIRECTIONS
0. Combine strawberries, blueberries, bananas, orange juice, yogurt, and soy milk powder in a blender. Blend until smooth, then pour into glasses and serve.
Actually Delicious Turkey Burgers
Prepares: 12 Burgers Preparation Time: 15 minCook Time: 15 min
INGREDIENTS
3 pounds ground turkey
1/4 cup seasoned bread crumbs
1/4 cup finely diced onion
2 egg whites, lightly beaten
1/4 cup chopped fresh parsley
1 clove garlic, peeled and minced
1 teaspoon salt
1/4 teaspoon ground black pepper
DIRECTIONS
In a large bowl, mix ground turkey, seasoned bread crumbs, onion, egg whites, parsley, garlic, salt, and pepper. Form into 12 patties.
Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180 degrees F (85 degrees C).
Smoky Citrus Kabobs
Serves: 4 Preparation Time: 10 minCook Time: 10-12 min
INGREDIENTS
1 pound pork tenderloin, cut into 3/4-inch cubes
1/3 cup smoky barbecue sauce
1/3 cup orange marmalade
2 tablespoons prepared horseradish
DIRECTIONS
Thread tenderloin cubes onto skewers (if using bamboo skewers, soak in water for 30 minutes before using to prevent burning). Stir together remaining ingredients for basting sauce. Place kabobs over medium-hot coals, brushing generously with basting sauce. Grill and turn to brown evenly, brushing frequently with sauce, just until done, about 10-12 minutes.
Absolutely Excellent Oatmeal Cookies
Prepares: 7 Dozen Preparation Time: 20 minCook Time: 12 min
Ready in: 2 hours
These are chewy, healthy oatmeal cookies which can be prepared in a number of variations, just add nuts, raisins, chocolate chips, coconut, candied fruit or any other additions.
INGREDIENTS
1 cup shortening
2 cups brown sugar
3 eggs
1 cup sour milk
1 teaspoon vanilla extract
3 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
2 cups rolled oats
1 cup chopped walnuts
1 cup raisins
1 cup semisweet chocolate chips
DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C). Grease cookie sheets.
In a large bowl, cream together the shortening and sugar until light and fluffy. Add the eggs one at a time, beating well with each addition, then stir in the vanilla and sour milk. Combine the flour, baking powder, baking soda, salt and cinnamon, gradually stir into the creamed mixture. Finally, stir in the rolled oats, and your choice of additions. Drop by rounded spoonfuls onto the prepared cookie sheets.
Bake for 12 to 15 minutes in the preheated oven. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.
Cajun Baked Catfish
Serves:4 Preparation Time: 10 minCook Time: 10 min
INGREDIENTS
2 tablespoons canola oil
2 teaspoons garlic salt
2 teaspoons dried thyme
2 teaspoons paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon hot pepper sauce
1/4 teaspoon pepper
4 (8 ounce) fillets catfish
DIRECTIONS
In a small bowl, combine the first seven ingredients; brush over both sides of fish.
Place fish in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. Bake at 450 degrees F for 10-13 minutes or until fish flakes easily with a fork.
