Healthy recipes for your healthy lifestyle.

Transcription

1 Healthy recipes for your healthy lifestyle.

2

3 Mexican Rice Preparation Time: 45 minutes Number of Servings: 6 Cups of Fruits and Vegetables Per Person: 1.00 Nonstick Cooking Spray 1 cup rice 1 medium yellow onion, chopped 1 clove garlic, chopped 2 cups hot water 2 low-sodium chicken-flavored bouillon cubes 1 (8 oz) can low-sodium tomato sauce 3-1/3 cups frozen vegetables (peas and carrots) 2 Tbsp chopped fresh cilantro Lightly spray a large saucepan with nonstick cooking spray. Add rice to saucepan. Cook over medium heat, stirring occasionally, until lightly browned. Stir in onion and garlic. Cook for 2 to 3 minutes. Add hot water, bouillon cubes and tomato sauce, stirring until bouillon cubes are dissolved. Reduce heat to low. Cover and simmer for 20 minutes. Add frozen vegetables. Cover and simmer for an additional 10 minutes or until all moisture is absorbed. Sprinkle cilantro on top of cooked rice. Serve. Serving Size: 1/6 of recipe Amount Per Serving: Calories* 190, Calories from Fat 10% Total Fat: 1g 2% Sodium: 440mg 18% Saturated Fat: 0g 0% Cholesterol: 0mg 0% Trans Fat: 0g 0% Carbohydrate: 41g 14% Protein: 6g

4 Golden Apple Oatmeal Preparation Time: 15 minutes Number of Servings: 1 Cups of Fruits and Vegetables Per Person: golden delicious apple, diced 1/3 cup apple juice 1/3 cup water Dash of cinnamon Dash of nutmeg 1/3 cup quick-cook rolled oats, uncooked Combine apples, juice, water and seasonings; bring to a boil. Stir in rolled oats; cook 1 minute. Cover and let stand several minutes before serving. Serving Size: 1 of recipe Amount Per Serving: Calories* 200, Calories from Fat 20% Total Fat: 2g 3% Sodium: 300mg 13% Saturated Fat: 0g 0% Cholesterol: 0mg 0% Trans Fat: 0g 0% Carbohydrate: 45g 15% Protein: 4g

5 Asparagus with Sole Preparation Time: 1 hour Number of Servings: 4 Cups of Fruits and Vegetables Per Person: lb asparagus 1 lb Sole fillets (4 pieces approximately the same size) 1/4 tsp salt 1/2 tsp grated lemon or lime peel 4 Tbsp lemon or lime freshly squeezed juice 1/8 tsp Black pepper 1 Tbsp finely chopped chives 1 tsp mustard Cut asparagus into 3-inch lengths. Cook in 2-quart saucepan in lightly salted water for 5 minutes, drain. Set aside. Season the skin side of the sole fillets with salt and lemon or lime peel. Place asparagus spears at one end of each fillet. Roll up fillets with asparagus spears inside and secure with plain round toothpicks. Place in a 2-quart oven-safe casserole dish liberally sprayed with non-stick cooking spray. In a small bowl combine remaining ingredients and pour over fish. Bake in a 400 F oven for approximately 15 to 20 minutes or until fish flakes easily. Baste fish every 7 minutes. Serving Size: 1/4 of recipe Amount Per Serving: Calories* 130, Calories from Fat 15% Total Fat: 2g 2% Sodium: 270mg 11% Saturated Fat: 0g 0% Cholesterol: 55mg 18% Trans Fat: 0g 0% Carbohydrate: 6g 2% Protein: 24g

6 Glorious Fresh Fruit Salad Preparation Time: 10 minutes Number of Servings: 6 Cups of Fruits and Vegetables Per Person: thinly sliced, unpeeled apples (Empire, Cortland) 1 cup seedless green or red grapes 1 banana, sliced 1 can (16 oz) pineapple chunks, drained 1 cup cut up cantaloupe 1 kiwi, peeled and sliced 1/4 cup lowfat sour cream or sour cream substitute 1 cup lowfat small curd cottage cheese, creamed 1 cup lowfat vanilla yogurt 1 Tbsp honey 2 tsp lime juice To make salad, combine first five fruits with a little of the dressing; garnish with slices of kiwifruit. Serve remaining dressing separately. To make dressing, combine sour cream, cottage cheese and yogurt. Mix well. Blend in honey and lime juice. Serving Size: 1/6 of recipe Amount Per Serving: Calories* 210, Calories from Fat 25% Total Fat: 3g 4% Sodium: 190mg 8% Saturated Fat: 2g 8% Cholesterol: 10mg 3% Trans Fat: 0g 0% Carbohydrate: 41g 14% Protein: 8g

7 Broccoli Baked Potatoes Preparation Time: 1 hour, 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables Per Person: medium Idaho potatoes 3 stalks broccoli 1/4 cup skim milk 1 cup shredded light cheddar cheese 1/8 tsp pepper Scrub potatoes. Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise. Bake at 350 F for minutes until done, depending on size. Peel broccoli stems. Steam whole stalks just until tender and chop finely. Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks. Heap into the potato jackets and sprinkle with remaining cheese. Return to oven to heat through (about 15 minutes). Serving Size: 1/6 of recipe Amount Per Serving: Calories* 210, Calories from Fat 15% Total Fat: 2g 2% Sodium: 140mg 6% Saturated Fat: 1g 5% Cholesterol: 5mg 2% Trans Fat: 0g 0% Carbohydrate: 39g 13% Protein: 10g

8 Three Bean Soup Preparation Time: 25 minutes Number of Servings: 12 Cups of Fruits and Vegetables Per Person: can (28 oz) tomatoes, cut up, low sodium 3 cups water 1 tsp chili powder 1 can (15 oz) kidney beans, drained 1 can (15 oz) black eyed peas, drained 1 can (15 oz) garbanzo beans, drained 1 can (15 oz) whole kernel corn, drained 1 cup carrots, chopped 1 medium onion, chopped 1-1/2 tsp chopped garlic 1 can (6 oz) tomato paste 1 Tbsp Dijon mustard 1 tsp pepper 1 tsp ground cumin 1 tsp dried oregano 1 tsp dried basil 1 cup chopped zucchini Combine all ingredients except the zucchini in a large pot. Bring to a boil. Reduce heat and simmer, covered for 10 minutes. Stir in zucchini and simmer, covered for 10 minutes more. Serving Size: 1/12 of recipe Amount Per Serving: Calories* 170, Calories from Fat 10% Total Fat: 1g 2% Sodium: 530mg 22% Saturated Fat: 0g 0% Cholesterol: 0mg 0% Trans Fat: 0g 0% Carbohydrate: 34g 11% Protein: 9g

9 Red Pepper Frittata Preparation Time: 45 minutes Number of Servings: 4 Cups of Fruits and Vegetables Per Person: tsp olive oil, divided 1/2 cup chopped celery 2 garlic cloves, minced 1/2 tsp dried oregano 1 Tbsp grated Parmesan Cheese 1 Tbsp chopped fresh flat-leaf parsley 2 cups egg substitute 2 red bell peppers, chopped 1/2 cup chopped onions In a large ovenproof frying pan over medium heat, warm 1 tsp oil. Add the red peppers, celery, onions, and garlic; cook, stirring frequently for 4 to 5 minutes or until tender. Remove from heat and set aside. In a large bowl lightly whisk together the egg substitute, parsley, oregano and black pepper. Stir in the vegetable mixture. In the same frying pan over medium heat warm the remaining 1 tsp. oil. Add the egg mixture and cook until brown around the edges. Cover the pan and reduce heat to low. Cook for 3 to 4 minutes, or until the eggs are set. Meanwhile, preheat the broiler. Sprinkle the frittata with the Parmesan. Place the pan about 5 from the heat and broil for 1 to 2 minutes, or until golden brown. Serve cut into wedges. Serving Size: 1/4 of recipe Amount Per Serving: Calories* 120, Calories from Fat 25% Total Fat: 3g 5% Sodium: 280mg 12% Saturated Fat: 1g 3% Cholesterol: 0mg 0% Trans Fat: 0g 0% Carbohydrate: 9g 3% Protein: 14g

10 Rainbow Fruit Salad Preparation Time: 10 minutes Number of Servings: 12 Cups of Fruits and Vegetables Per Person: large mango, peeled & diced 2 cups fresh blueberries 2 nectarines, unpeeled & sliced 2 cups halved fresh strawberries 2 cups seedless grapes 2 bananas, sliced 1 kiwifruit, peeled & diced 1/3 cup fresh orange juice 2 Tbsp lemon juice 1-1/2 Tbsp honey 1/4 tsp ground ginger dash nutmeg Prepare the fruit and place in a large bowl. Combine orange juice, lemon juice, honey, ginger, and nutmeg in a small bowl. Whisk together until well combined. Just before serving, pour honey orange sauce over the fruit. Serving Size: 1/12 of recipe Amount Per Serving: Calories* 100, Calories from Fat 5% Total Fat: 0g 0% Sodium: 0mg 0% Saturated Fat: 0g 0% Cholesterol: 0mg 0% Trans Fat: 0g 0% Carbohydrate: 25g 8% Protein: 1g

11 Papaya Black Beans and Rice Preparation Time: 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables Per Person: tsp olive oil 1 cup chopped red onion 1/2 cup orange juice 1/4 cup lemon juice 2 Tbsp fresh chopped cilantro 1/2 tsp cayenne pepper 1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper 1 medium papaya, peeled, seeded, and diced 2 garlic cloves, minced 2 (15 oz) can black beans, rinsed and drained 6 cups hot cooked brown rice Heat oil in large skillet over medium heat. Add all ingredients except beans and rice. Cook for 5 minutes, stirring occasionally until bell peppers are crisp-tender. Stir in beans. Cook about 5 minutes or until heated through. Serve over rice. Serving Size: 1/6 of recipe Amount Per Serving: Calories* 410, Calories from Fat 40% Total Fat: 5g 7% Sodium: 440mg 18% Saturated Fat: 1g 3% Cholesterol: 0mg 0% Trans Fat: 0g 0% Carbohydrate: 78g 26% Protein: 13g

12 Curried Butternut Apple Soup Preparation Time: 1 hour Number of Servings: 10 Cups of Fruits and Vegetables Per Person: /4 cup reduced fat margarine 2 cups chopped onion 1 rib celery 4 tsp curry powder 2 medium butternut squash (about 2 1/2 3 lbs) peeled, seeded, and cut into cubes 3 medium apples peeled, cored, and chopped 3 cups water (chicken stock or vegetable broth) 1 cup cider In a heavy kettle, combine onions, celery, margarine and curry powder. Cover and cook over low heat until vegetables are tender (10 15 minutes), stirring often. Add cubed squash, chopped apples, and liquid (water, stock or broth) and bring to a boil. Reduce heat and simmer minutes or until squash and apples are cooked thoroughly. Strain liquid and set aside. Puree the apple-squash mixture with one cup of the strained liquid. Add cider and remaining liquid to reach desired consistency. Garnish with grated apple, yogurt or low fat sour cream. Serving Size: 1/10 of recipe Amount Per Serving: Calories* 130, Calories from Fat 30% Total Fat: 4g 5% Sodium: 55mg 2% Saturated Fat: 1g 3% Cholesterol: 0mg 0% Trans Fat: 0g 0% Carbohydrate: 26g 9% Protein: 2g

13 Broccoli Frittata Preparation Time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables Per Person: /2 cup non-fat cottage cheese 1/2 tsp dried dill 2 cup fat-free egg substitute 2 cups frozen chopped broccoli 1 tsp olive oil 2 tsp margarine 1 large onion, diced Mix cottage cheese and egg substitute together; set aside. In large non-stick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft. Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetable aside. Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed. As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture. Serving Size: 1/4 of recipe Amount Per Serving: Calories* 150, Calories from Fat 30% Total Fat: 3g 5% Sodium: 390mg 16% Saturated Fat: 0g 0% Cholesterol: 0mg 0% Trans Fat: 0g 0% Carbohydrate: 12g 4% Protein: 19g

14 Strawberry Yogurt Shake Preparation Time: 10 minutes Number of Servings: 2 Cups of Fruits and Vegetables Per Person: /2 cup unsweetened pineapple juice 3/4 cup plain low fat yogurt 1-1/2 cups frozen, unsweetened strawberries 1 tsp granulated sugar Add ingredients, in order listed, to blender container. Puree at medium speed, until thick and smooth. Serving Size: 1/2 of recipe Amount Per Serving: Calories* 140, Calories from Fat 15% Total Fat: 2g 2% Sodium: 65mg 3% Saturated Fat: 1g 5% Cholesterol: 5mg 2% Trans Fat: 0g 0% Carbohydrate: 27g 9% Protein: 6g

15

16 UN-1160/ M myuniveramedicare.com