2010 Featured Healthy Recipes
August - Frozen Berry Vanilla Yogurt Pops
Ingredients:
- 1 8-ounce carton nonfat vanilla yogurt
- 2 10-ounce packages of frozen mixed berries (or choose one type of berry)
- 8 6-ounce paper cups
- Aluminum foil
- 8 wooden popsicle sticks or wooden spoons
Directions:
- Pour yogurt and berries into a food processor or blender. Blend until berries are cut into smaller chunks.
- Pour yogurt mixture into paper cups (or other type of ice mold if available.) Cover each with aluminum foil and insert a wooden stick through the foil into the center of the yogurt mixture.
- Freeze for at least 3 hours or until solid. Peel off paper cup and serve.
Number of Servings: 8
Serving size: 1 yogurt pop
Nutrition Facts per Serving:
- Calories: 107
- Carbohydrates: 25 g
- Fat: 1 g
- Fiber: 5 g
- Protein: 3 g
- Saturated Fat: 0 g
- Sodium: 21 mg
Source: Seattle and King County, Public Health
July – Cucumber, Mango and Red Onion Salad
Ingredients:
- 1 medium cucumber, peeled and thinly sliced
- 1 mango, pitted and cut into large dice
- 1 red onion, sliced into thin rounds
- 2 tablespoons lime juice
- salt to taste
- 3 tablespoons cilantro
Directions:
- Place the cucumber, mango and red onion in a medium bowl.
- Season to taste with the lime juice and salt.
- Garnish generously with cilantro leaves.
Number of Servings: 4
Serving size: about 1/2 cup
Nutrition Facts per Serving:
- Calories: 57
- Carbohydrates: 14 g
- Fat: 0 g
- Fiber: 2 g
- Protein: 1 g
- Saturated Fat: 0 g
- Sodium: 5 mg
Source: www.foodfit.com
April – Green Salad with Strawberries & Goat Cheese
Ingredients:
- 1 tablespoon pure maple syrup , or brown sugar
- 2 tablespoons red-wine vinegar
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 3 cups baby spinach
- 3 cups watercress, tough stems removed
- 2 1/2 cups sliced fresh strawberries , (about 12 ounces)
- 1/3 cup fresh chives, cut into 2-inch pieces
- 1/2 cup toasted chopped pecans , (see Tip)
- 1/4 cup crumbled goat cheese
Directions:
- Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl.
- Add spinach, watercress, strawberries and chives; toss to coat.
- Divide the salad among 4 plates and top with pecans and goat cheese.
Tips & Notes
- To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.
Number of Servings: 4
Nutrition Facts per Serving:
- Calories: 215
- Carbohydrates: 15 g
- Fat: 17 g
- Fiber: 4 g
- Protein: 5 g
- Sodium: 209 mg
Source: www.eatingwell.com
March – Baked Chicken with Onions & Leeks
Ingredients:
- 2 cups thinly sliced onions
- 1 cup thinly sliced and washed leek, white and light green part only
- 4 cloves garlic, thinly sliced
- 3 tablespoons extra-virgin olive oil, divided
- 2 teaspoons fresh thyme leaves
- 1/4 teaspoon salt
- 2 1/2-3 pounds bone-in chicken pieces (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
- 1/4 cup Dijon mustard
- 2 teaspoons minced shallot
- 1 1/2 teaspoons chopped fresh rosemary
- 1 teaspoon reduced-sodium soy sauce
- 3/4 teaspoon freshly ground pepper
Directions:
- Preheat oven to 400ºF.
- Toss onions, leek, garlic, 2 tablespoons oil, thyme and salt in a large bowl until the vegetables are well coated. Spread the mixture in a nonreactive 9-by-13-inch baking dish (see Tip). Place the chicken pieces on the vegetables. Bake for 10 minutes.
- Whisk mustard, shallot, rosemary, soy sauce and pepper in a small bowl; gradually whisk in the remaining 1 tablespoon oil.
- After 10 minutes, brush the chicken with the mustard glaze. Continue baking until an instant-read thermometer inserted into the thickest part of a leg or breast (without touching bone) registers 165°F, 30 to 45 minutes more. Serve the chicken with the vegetables.
Tips & Notes
- When using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of an average chicken thigh. And if you buy whole legs, separate the drumsticks and thighs. When all the pieces are about the same size, they’ll cook at the same rate.
- A nonreactive bowl or pan—stainless-steel, enamel-coated or glass—is necessary when cooking with acidic foods, such as lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor.
Number of Servings: 6
Nutrition Facts per Serving:
- Calories: 261
- Carbohydrates: 8 g
- Fat: 13 g
- Fiber: 1 g
- Protein: 26 g
- Sodium: 324 mg
Source: www.eatingwell.com
February – Chicken Fajita Burrito with Mango Salsa
Ingredients:
- 2 tsp olive oil
- 1 red bell pepper, thinly sliced
- 1 red onion, halved and thinly sliced
- 1/4 cup coarsely chopped cilantro
- 4 whole wheat tortillas (10" diameter)
- 3 cups roasted chicken, cut into strips
- 1/2 cup mango salsa
Directions:
- 1. Heat oil in large nonstick skillet over medium heat. Add bell pepper and
onion and cook until soft, about 10 minutes. Stir in cilantro. Cover skillet
to keep warm.
2. Place each tortilla in large, dry skillet over medium heat. Warm 30 seconds per side.
3. Divide vegetables evenly among centers of each tortilla. Arrange chicken over vegetables and top with 2 tablespoons salsa. Garnish with cilantro, if desired. Fold in sides, then roll tortillas into tight cylinders.
Number of Servings: 4
Nutrition Facts per Serving:
- Calories: 350
- Carbohydrates: 29 g
- Fat: 9 g
- Fiber: 5 g
- Protein: 36 g
- Sodium: 347 mg
Source: www.prevention.com
January – Tuna Salad Wrap
Ingredients:
- 2 scallions (white and green parts), cut into 1" pieces
- 2/3 cup broccoli florets
- 1/2 cup packed parsley leaves
- 1/4 granny smith apple with skin, cored and coarsely chopped
- 1 can (6 1/2 ounces) water-packed albacore tuna
- 1 1/2 tablespoons reduced-fat mayonnaise
- ground black pepper
- 2 100 percent whole wheat tortillas (10" diameter)
2 large plum tomatoes, seeded and thinly sliced vertically
Directions:
1. Place the scallions and broccoli into the bowl of a food processor fitted with a metal blade. Pulse 6 times to chop coarsely. Add the parsley and apple. Pulse 4 times to finely chop. The mixture should be moist but still crunchy. Scoop into a bowl. Wipe out the food processor bowl with a paper towel.
2. In the food processor bowl, combine the tuna and mayonnaise. Process until the mixture is a spreadable paste, about 45 seconds, scraping down the sides of the bowl as needed. Season to taste with pepper.
3. Divide the tuna between the tortillas, spreading firmly with a rubber spatula to cover all but 3/4" along the outer edge of each wrap. Heap half of the chopped vegetables in the center of each wrap. Using your hand, spread them to cover the tuna, pressing lightly. Arrange the tomatoes evenly over the vegetables.
4. Roll the tortillas from the bottom, pulling toward you slightly to make them tight. Trim off the ends, cutting them on a diagonal in the same direction. Cut each wrap diagonally in half. Wrap pieces in plastic wrap and refrigerate 2 hours, or up to 24 hours, before serving.
Number of Servings: 2
Nutrition Facts per Serving:
- Calories: 285
- Carbohydrates: 40 g
- Fat: 3 g
- Fiber: 6 g
- Protein: 31 g
- Sodium: 709 mg
Source: www.prevention.com
To see recipes listed in 2009, click here.
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