http://web.me.com/wilsonk92/index.htmlHealthy Recipes!enwilsonk92@mac.comCopyright 2008 Kristy Wilson2009-03-28T17:25:14-04:00 hourly 1 2000-01-01T12:00+00:00 Fri, 24 Oct 2008 20:34:39 -0400wilsonk92@mac.comSoupsVegetarian2009-03-28T17:25:14-04:00http://web.me.com/wilsonk92/healthyrecipes/files/b870d1c6bc823998c7296189fcf026be-31.html#unique-entry-id-31http://web.me.com/wilsonk92/healthyrecipes/files/b870d1c6bc823998c7296189fcf026be-31.html#unique-entry-id-31Use this recipe for a light dinner or quick lunch. It's easy to make, tastes delicious and is low in fat. What's more it's full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber.

Yield: 8 servings

Here's what you need...

* 1 tablespoon olive oil
* 1 cup finely chopped onion
* 1/2 cup finely chopped carrot
* 1/2 cup finely chopped celery
* 2 teaspoons salt
* 1 pound lentils, picked and rinsed
* 1 cup peeled and chopped tomatoes
* 2 quarts chicken broth, fat free, reduced sodium
* 1/2 teaspoon ground coriander
* 1/2 teaspoon ground toasted cumin
* Optional, spoonful of fat free cottage cheese
* Optional, dried parsley

1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.

Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.

Kristy Lee Wilson
Contact me]]>wilsonk92@mac.comSeafoodSalads2009-03-18T18:58:01-04:00http://web.me.com/wilsonk92/healthyrecipes/files/480c10c4a2bc359f843378821c669fe6-30.html#unique-entry-id-30http://web.me.com/wilsonk92/healthyrecipes/files/480c10c4a2bc359f843378821c669fe6-30.html#unique-entry-id-30It's simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn't call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat.

Yield: 1 serving

Here's what you need...

* 1 1/2 cups romaine lettuce, chopped
* 1/2 cup smoked salmon
* 1/2 of a hard boiled egg
* 3 cherry tomatoes
* 1 tablespoon green onion, chopped
* 1 kalamata olive, chopped
* 1 teaspoon dried parsley
* Sprinkle of balsamic vinegar

1. Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
2. Sprinkle with parsley and balsamic vinegar.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein.

Kristy Lee Wilson
Contact me]]>wilsonk92@mac.comVegetarian Recipes, Dinner Recipes2009-03-07T14:42:11-05:00http://web.me.com/wilsonk92/healthyrecipes/files/d30b9a547c2b3c0a78722278daa0a839-29.html#unique-entry-id-29http://web.me.com/wilsonk92/healthyrecipes/files/d30b9a547c2b3c0a78722278daa0a839-29.html#unique-entry-id-29Eggplants offer a host of health benefits due to their many vitamins and minerals as well as important phytonutrients which provide antioxidant activity. When you select eggplants look for ones that are firm and heavy for their size - also avoid ones with discoloration or bruises. Serve your Healthy Man's Steak as a side to grilled chicken breast for a delicious and well balanced meal.

Yield: 6 servings

Here's what you need...

* 2 eggplants, cut into 3/4 inch thick slices
* Salt
* 1 Tbsp. olive oil
* 1 Tbsp. balsamic vinegar
* 1 Tbsp. chopped fresh parsley
* 1 tsp. dried oregano
* 1 small clove garlic, minced
* Freshly ground pepper

1. Sprinkle the sliced eggplant with salt and drain in a colander for about 30 minutes.
2. Preheat the oven to 450 degrees. Coat a baking sheet with nonstick cooking spray.
3. Rinse the eggplant with cold water and pat dry. Arrange in a single layer on the baking sheet. Bake for 20 minutes, turn the eggplant over and bake for 5 more minutes, until golden brown.
4. Stir together oil, vinegar, parsley, oregano and garlic in small bowl. Season the eggplant with pepper and brush tops with the oil mixture.

Nutritional Analysis: One serving equals: 52 calories, 3g fat, 6g carbohydrate, 4g fiber, and 1g protein.]]>wilsonk92@mac.comChicken Recipes2009-01-30T12:18:12-05:00http://web.me.com/wilsonk92/healthyrecipes/files/b79a899d7c4ab28c1077312c71d5507f-28.html#unique-entry-id-28http://web.me.com/wilsonk92/healthyrecipes/files/b79a899d7c4ab28c1077312c71d5507f-28.html#unique-entry-id-28This recipe is a wonderful option for a weekday dinner – it's healthy, delicious and ready in 20 minutes. Serve with low fat toppings like salsa, chopped tomatoes, fat free sour cream or hot sauce.
 
Yield: 4 servings

Here's what you need...

• 1 teaspoon Chile powder
• 1 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 tablespoon cornstarch
• 1/4 cup water
• 4 uncooked chicken breasts (4oz each)
• 1/2 green bell pepper, sliced into thin strips
• 1/2 red bell pepper, sliced into thin strips
• 1 medium onion, sliced
• 1 tablespoon olive oil
• 2 tablespoons lime juice
• Lime wedges for serving

Instructions:

• In a re-sealable bag, combine Chile powder, salt, cumin, garlic powder, onion powder, cornstarch, and water. Add chicken, bell peppers, and onion; gently knead to coat. Refrigerate for 15 minutes
• Heat the oil in a skillet, empty the contents of the bag into the skillet and cook over high heat. Stir occasionally and cook until the vegetables are tender crisp and the chicken is cooked through, about 7 minutes. Remove from heat and stir in lime juice
• Transfer to serving dish and enjoy with lime wedges.

Nutritional Analysis: One serving equals: 160 calories, 5g fat, 5g carbohydrate, 1g fiber, and 24g protein. ]]>wilsonk92@mac.comFruit RecipesHealthy Snacks2008-12-11T09:21:25-05:00http://web.me.com/wilsonk92/healthyrecipes/files/fe32b0f66f087cb3aac1822fdf9f546d-27.html#unique-entry-id-27http://web.me.com/wilsonk92/healthyrecipes/files/fe32b0f66f087cb3aac1822fdf9f546d-27.html#unique-entry-id-27This simple recipe makes a fast, healthy snack. The fresh pear, non-fat ricotta cheese and natural honey blend with great flavor and texture. It is also tasty with cracked black pepper instead of honey.

Servings: 1

Here's what you need...
* 1 fresh pear, sliced
* 1/4 cup nonfat ricotta cheese
* 1 teaspoon natural honey

1. Arrange the pear slices on a plate and spoon the ricotta cheese over the pears. Garnish with honey.

Nutritional Analysis: One serving equals: 197 calories, 0g fat, 34g carbohydrate, 5g fiber, and 6g protein.
]]>wilsonk92@mac.comFruit Recipes2008-12-05T11:12:37-05:00http://web.me.com/wilsonk92/healthyrecipes/files/dd903a7ac36ae1a7810854954f7bbfdd-26.html#unique-entry-id-26http://web.me.com/wilsonk92/healthyrecipes/files/dd903a7ac36ae1a7810854954f7bbfdd-26.html#unique-entry-id-26Craving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits.

Servings: 2

Here's what you need...

* 1 white nectarine, chopped
* 1 pear, chopped
* 1 Tablespoon chopped pecans
* 1 Tablespoon chopped dates
* Dash of cinnamon

Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.

Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein]]>wilsonk92@mac.comDesserts2008-11-30T09:13:31-05:00http://web.me.com/wilsonk92/healthyrecipes/files/dbef8e47eeaedc7e167a028e42700e28-25.html#unique-entry-id-25http://web.me.com/wilsonk92/healthyrecipes/files/dbef8e47eeaedc7e167a028e42700e28-25.html#unique-entry-id-25Almost everyone I know loves a nice bowl of ice cream every now and then - and for some now more often than then. This recipe is great to have as a healthier option to traditional fat-laden frozen treats. You will still find your sweet tooth satisfied without the guilt setting in later. Try it with your favorite flavor of yogurt.

Yields: 10 servings.

Ingredients:
* 2 cups (16 ounces) reduced-fat strawberry yogurt
* 1 can (8 ounces) unsweetened crushed pineapple
* 1 Tablespoon honey
* 2 to 3 drops red food coloring, optional

Instructions:
* In a food processor or blender, combine the yogurt, pineapple, honey and food coloring if desired; cover and process until smooth. Pour 1/4 cupfuls into 10 plastic molds or 3-oz. paper cups; top with holders or insert wooden sticks.
* Freeze until firm, about 8 hours or overnight.

Nutritional Analysis: One yogurt ice pop equals: 61 calories, trace fat, 13g carbohydrate, 2g protein.]]>wilsonk92@mac.comChicken RecipesSalads2008-11-21T09:44:09-05:00http://web.me.com/wilsonk92/healthyrecipes/files/f1660250054861181e20ab0d12213cd9-24.html#unique-entry-id-24http://web.me.com/wilsonk92/healthyrecipes/files/f1660250054861181e20ab0d12213cd9-24.html#unique-entry-id-24This chicken salad really packs a punch. The dressing is a bit tangy, and the tender chicken slices have a fruity flavor. All in all this meal is a winner for lunch or dinner. Best of all it is ready in a snap.

Yields: 4 servings

Ingredients:
* 1 cup 100%raspberry spreadable fruit
* 1/3 cup raspberry vinegar
* 4 boneless skinless chicken breasts (4 ounces each)
* 8 cups torn mixed salad greens
* 1 small red onion thinly sliced
* 24 fresh raspberries

Instructions:
* In a small bowl, combine spreadable fruit and vinegar; set aside 3/4 cup for dressing.
* Broil chicken 4 in. from heat for 5-7 minutes on each side or until juices run clear, basting occasionally with remaining raspberry mixture. Cool for 10 minutes.
* Meanwhile, arrange greens and onion on salad plates. Slice chicken; place over greens. Drizzle with reserve dressing. Garnish with raspberries.

Nutritional Analysis: One serving (2 cups greens with 1 chicken breast half and 3 tablespoons dressing) equals 320 calories, 3g fat, 48g carbohydrate, and 25g protein.
]]>wilsonk92@mac.comChicken RecipesSandwiches/Burgers2008-11-14T09:53:08-05:00http://web.me.com/wilsonk92/healthyrecipes/files/5b838537095a03e0ce91c4008f1deacd-23.html#unique-entry-id-23http://web.me.com/wilsonk92/healthyrecipes/files/5b838537095a03e0ce91c4008f1deacd-23.html#unique-entry-id-23You can enjoy this delicious chicken salad in many different ways. Put it on a fresh bagel, spread it over wheat bread or eat it right off the plate - it's your choice. Apricots and sunflower seeds supply a flavor boost that won't go unnoticed.

Yield: 4 servings

What you Need:
* 1 (5-oz.) can chunk white chicken breast in water, drained
* 1/3 cup chopped dried apricots
* 1/4 cup chopped celery
* 2 tablespoons sliced green onions
* 2 teaspoons shelled sunflower seeds
* Dash pepper
* 1/4 cup fat-free mayonnaise or salad dressing
* 4 bagels. halved

Instructions:
1) In a small bowl, combine all ingredients except bagels; mix well.
2) Fill each bagel with 1/3 cup chicken mixture. Serve immediately.

Nutritional Analysis: One serving (1 sandwich) equals 290 calories, 3g fat, 47g carbohydrates and 18g protein.]]>wilsonk92@mac.comFruit Recipes2008-11-11T07:54:06-05:00http://web.me.com/wilsonk92/healthyrecipes/files/dbca545f985e0cc7d0849313c908b9f7-22.html#unique-entry-id-22http://web.me.com/wilsonk92/healthyrecipes/files/dbca545f985e0cc7d0849313c908b9f7-22.html#unique-entry-id-22Low Fat Low Sodium Recipe

Number of Servings: 6

Ingredients:

• 2 cups water
  
• 2 cups sugar
  
• 12 peppercorns
  
• 1 cinnamon stick
  
• 2 whole cloves
  
• 3 pears, peeled
  

Instructions:

• Pour the water into a large saucepan and place over low heat. Stir in the sugar until dissolved.
• Add the peppercorns, cinnamon stick and cloves.
• Place the pears in the pan.
• Place a piece of parchment paper over the pears and lay a plat on top of the pan. This will keep the pears under the water so they will tender.
• Cook over low heat 25 minutes or until the pears are fork tender.
• Remove the pears and place on a plate.
• Continue cooking the liquid another 20 minutes or until it becomes a syrup.
• Strain the liquid to remove the peppercorns, cinnamon stick and cloves.
• Cut the pears half lengthwise and remove the seeds and core.
• Slice the pear halves in quarter. Spoon the syrup over the cut pears.
  

Nutritional Information (Approximate Values)
Serving Size: 1/2 pear with syrup

Per Serving:
Calories 281, Carbohydrate 72 g, Fat 0 g, Saturated Fat 0 g, Fiber 2 g, Protein 0 g, Sodium 1 mg

]]>wilsonk92@mac.comBreakfast2008-11-10T11:33:50-05:00http://web.me.com/wilsonk92/healthyrecipes/files/9e9f9b2be94afdbee87e68ac1a52b95e-21.html#unique-entry-id-21http://web.me.com/wilsonk92/healthyrecipes/files/9e9f9b2be94afdbee87e68ac1a52b95e-21.html#unique-entry-id-21Egg whites and nonfat milk take the guilt out of this breakfast favorite. You will be so surprised by the great taste that the fat and sugar of traditional French Toast will not be missed. Enjoy it with sliced strawberries or any seasonal fruit.

Servings: 2

Here's what you need...
• 4 egg whites
• 2/3 cup nonfat milk
• 2 slices whole wheat bread
• 1/2 cup nonfat ricotta cheese
• 1 pinch salt
• 1/4 teaspoon ground cinnamon
• Sliced Strawberries (optional)

Instructions:
• Thoroughly mix the egg whites, milk, salt and cinnamon. Soak bread in the egg white mixture.
• Coat a nonstick skillet with cooking spray and place over medium heat. Cook the bread until each side it set and bread is light brown. Place French toast on a plate top with ricotta and garnish with sliced strawberries and cinnamon.

Nutritional Analysis: One serving equals 182 calories, 1.5g fat, 23g carbohydrate, and 18g protein]]>wilsonk92@mac.comVegetarianVegetables2008-11-07T09:26:43-05:00http://web.me.com/wilsonk92/healthyrecipes/files/9a43dc1af43a9974420208a1089e3e46-20.html#unique-entry-id-20http://web.me.com/wilsonk92/healthyrecipes/files/9a43dc1af43a9974420208a1089e3e46-20.html#unique-entry-id-20Low Fat Recipe Good source of Vitamins.

Number of Servings: 6

Ingredients:

• 3 large sweet potatoes, peeled and cut in cubes
• 4 tablespoons pecans
• 2 tablespoons unsalted butter
• 1 tablespoon brown sugar substitute
• 1 teaspoon ground cinnamon

Instructions:

• Place the cubed sweet potatoes in a large saucepan.
• Fill the pan with cold water just high enough to cover the potatoes. Place over medium high heat.
• Bring the potatoes to a quick boil. Continue boiling 20 minutes or until the potatoes is fork tender.
• Drain the potatoes thoroughly.
• Place a skillet over low heat. Add the butter and allow it to melt completely.
• Add the pecans and toast for 3 minutes turning a couple of times during cooking. Be careful not to over cook the pecans they can burn easily.
• Remove the pecans to a paper towel. Place the potatoes in a large bowl. Add the brown sugar substitute.
• Mash the potatoes and sugar together with a potato masher. Sprinkle in the cinnamon. Stir to combine the flavors. Cover the top with the toasted pecans before serving.

Nutritional Information (Approximate Values)

Serving Size: 1/2 cup

Per Serving: Calories 172, Carbohydrate 33 g, Fat 4 g, Saturated Fat 1 g, Fiber 3 g, Protein 2 g, Sodium 17 mg
]]>wilsonk92@mac.comBreakfast2008-11-06T22:57:44-05:00http://web.me.com/wilsonk92/healthyrecipes/files/70d7c26e4fcd9ef09adcc8856ee5fb5b-19.html#unique-entry-id-19http://web.me.com/wilsonk92/healthyrecipes/files/70d7c26e4fcd9ef09adcc8856ee5fb5b-19.html#unique-entry-id-19
Ingredients:

• 1/3 cup dates, pitted and chopped
• 1/3 cup dried apricots, chopped
• 1/3 cup golden raisins
• 1 cup almond slivers
• 3/4 cup flour + 1 tablespoon flour
• 3 eggs
• 1 1/2 cups brown sugar substitute
• 3/4 teaspoon baking powder

Instructions:

• Place the dates, apricots, raisins and almond slivers into a large mixing bowl. Add the 1 tablespoon of flour and toss to coat the other ingredients well.
• In a different mixing bowl break the eggs.
• Using an electric mixer on low beat the eggs until they become foamy. Carefully add the brown sugar substitute being sure to continue mixing while adding. Continue mixing 4 minutes or until the mixture become thick.
• In another bowl sift together the remaining flour and baking powder. Add the egg mixture to the dry ingredients and continue mixing until completely moistened.
• Fold in the date mixture being sure to incorporate into the batter well. Heat the oven temperature to 350 degrees.
• Spray the bottom and sides of a baking pan with a non stick cooking spray. Using a rubber spatula spread the mixture evenly into the baking pan.
• Bake 18 minutes or until when touched slightly with a fingertip the bars bounce back easily.
• Remove from the oven and allow to cool completely at room temperature.
• Cut into 16 bars and store in an air tight container for up to 7 days.

Nutritional Information (Approximate Values)

Per Serving 1 bar

Calories 201, Carbohydrate 35 g, Fat 7 g, Saturated Fat 1 g, Fiber 2 g,
Protein 3 g, Sodium 81 mg
]]>wilsonk92@mac.comSteak Recipes2008-11-04T08:42:49-05:00http://web.me.com/wilsonk92/healthyrecipes/files/5a0759eb455e97f532a7377909d15b76-18.html#unique-entry-id-18http://web.me.com/wilsonk92/healthyrecipes/files/5a0759eb455e97f532a7377909d15b76-18.html#unique-entry-id-18Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal.

Yield: 4 servings

Here’s what you need...
• 1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat
• 1/4 teaspoon salt
• 1/8 to 1/4 teaspoon pepper
• 1/3 cup finely chopped fresh parsley
• 2 tablespoons grated lemon peel
• 3 large garlic cloves, minced
• 1/4 cup dry white wine or chicken broth
• 1 tablespoon Dijon mustard

Instructions:
1. Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once.
2. Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well.
3. Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices.

Nutritional Analysis: One serving (1/4 of recipe) equals 150 calories, 4g fat, 2g carbohydrates and 24g protein.]]>wilsonk92@mac.comHealthy Snacks2008-11-03T16:39:04-05:00http://web.me.com/wilsonk92/healthyrecipes/files/2048daff3b8a36c9773b940f50839d57-17.html#unique-entry-id-17http://web.me.com/wilsonk92/healthyrecipes/files/2048daff3b8a36c9773b940f50839d57-17.html#unique-entry-id-17Who can pass up a soft pretzel that is warm from the oven? While the pretzels sold at the mall are drenched in butter and filled with processed ingredients, this recipe only uses a tablespoon of canola oil (the good fat) and super flour crams whole grain nutrition into every bite!

*Here's a quick tip: if you decide to purchase a pretzel at the mall, ask for it to be made ‘nonfat'—it may take a few extra minutes for them to bake one without butter, but you'll be saving yourself quite a few unnecessary calories and it will be nice and hot!

Servings: 6 pretzels

Here's what you need...

• 2 cups Super Flour, divided
• 1 Tablespoon Canola oil
• 1 cup organic apple juice
• 1 Tablespoon active dry yeast or 1 packet active dry yeast
• Salt -- optional

Directions:

• In a large mixing bowl combine 1 cup of the super flour, canola oil, apple juice and yeast. Beat with electric mixer for about 3 minutes. Add the remaining 1 cup of super flour.
• Knead for 10-15 minutes, add water or flour as needed for a good consistency. Roll 6 pieces of dough into long snakes and form into pretzel shapes.
• Coat a baking sheet with non-stick spray, place the pretzels on the sheet and allow to rise for 30 minutes. Heat oven to 450 degrees F. If desired, coat the top of each pretzel with a small amount of water and sprinkle with salt.
• Bake the pretzels for 15 minutes or until they become golden brown.

Nutritional Analysis: One serving equals: 162 calories, 3g fat, 31g carbohydrate, 4g fiber, and 7g protein. ]]>wilsonk92@mac.comVegetarian2008-11-02T09:33:02-05:00http://web.me.com/wilsonk92/healthyrecipes/files/18d6e1dff192e7991f38b759e4fc3f57-16.html#unique-entry-id-16http://web.me.com/wilsonk92/healthyrecipes/files/18d6e1dff192e7991f38b759e4fc3f57-16.html#unique-entry-id-16Most lasagna recipes call for pasta, fattening cheese and heavy meats - but not this one. Layers of eggplant, zucchini, tomatoes and low fat cheeses replace traditional ingredients with spectacular results. Compliment this light dish with a salad of mixed greens.

Servings: 4

Here's what you need...

* 1 medium eggplant, thinly sliced lengthwise
* 3 small zucchini, thinly sliced lengthwise
* 1 cup tomato sauce
* 3 medium tomatoes, thinly sliced
* 1 cup nonfat ricotta cheese, softened
* 1/2 cup shredded low fat cheese
* salt and pepper to taste
* 2 tablespoons dried basil
* 2 tablespoons dried oregano
* Sprinkle of Italian seasoning

Instructions:

* Preheat the oven to 400 F. Season eggplant and zucchini with salt and pepper. Coat a cookie pan with cooking spray and line eggplant and zucchini. Place in over for 15 minutes.
* Coat a 8" glass baking dish with cooking spray and cover the bottom with half of the eggplant and zucchini. Ladle half of the tomato sauce over the eggplant and zucchini and top with half of the tomato slices. Sprinkle the tomato slices with half of the basil and oregano. Spread half of the ricotta cheese over the tomatoes. Sprinkle with half of the shredded cheese. Repeat the layers once more.
* Bake for 20 minutes then turn oven to broil until the cheese is browned. Cut the lasagna into slices and garnish with Italian seasoning.

Nutritional Analysis: One serving equals 173 calories, 3.7g fat, 24.4g carbohydrate, and 13g protein.]]>wilsonk92@mac.comHealthy Snacks2008-10-30T09:49:11-04:00http://web.me.com/wilsonk92/healthyrecipes/files/ee4cbc18b2b51a2ee9c0c0dbd253ea56-15.html#unique-entry-id-15http://web.me.com/wilsonk92/healthyrecipes/files/ee4cbc18b2b51a2ee9c0c0dbd253ea56-15.html#unique-entry-id-15What a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer.

Servings: 8 bars

Here's what you need...

* 2 1/2 cups oats
* 1/2 cup chocolate whey protein powder
* 1 teaspoon cinnamon
* 2 tablespoons organic peanut butter
* 3 egg whites
* 2 mashed bananas
* 1 tablespoon honey
* 4 tablespoons nonfat milk

Instructions:

* Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.
* Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
* Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.

Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.]]>wilsonk92@mac.comSoups2008-10-29T09:47:05-04:00http://web.me.com/wilsonk92/healthyrecipes/files/aad1087102c7937aa23b123473dc3e72-14.html#unique-entry-id-14http://web.me.com/wilsonk92/healthyrecipes/files/aad1087102c7937aa23b123473dc3e72-14.html#unique-entry-id-14What you need:

* 1/2 tablespoon olive oil
* 1/2 cup celery, chopped fine
* 1 large onion, chopped
* 1 small potato, peeled and diced
* 1/8 teaspoon pepper
* 1 bay leaf
* 1/4 teaspoon dried oregano
* 4 cups low sodium chicken broth
* 5 cups broccoli florets
* 1 teaspoon lemon juice
* 3 tablespoons non-fat sour cream

Instructions:

* Place the olive oil in a Dutch oven pan over medium heat. Place the celery and onion into the heated oil. Cook 8 minutes stirring occasionally.
* Place the potatoes into the pan. Sprinkle the pepper and oregano and stir slightly. Add the bay leaf. Pour in the broth. Turn the heat to high and bring soup to a rapid boil.
* Once boiling reduce the heat to medium low. Cook soup for 20 minutes.
* All the vegetables should be very tender. Place the broccoli florets into the soup. Continue cooking for 10 minutes or until the broccoli just begins to tender.
* Remove the soup from the heat. Remove the bay leaf and discard.
* Place the soup in the blender. Puree until very smooth. Pour the soup into serving bowls.
* Place the lemon juice and sour cream in a small bowl. Blend the two ingredients together well. Add one or two spoons of the lemon mixture to the top of the soup before serving.

Note: This recipe is full of vegetables and extremely low in fat.

Nutritional Information (Approx Values):

Calories 90, 6g protein, 2g fat, 1g saturated fat, 14g carbohydrate, 4g fiber, and 209mg sodium per 1 1/2 cup serving.]]>wilsonk92@mac.comDesserts2008-10-29T09:45:43-04:00http://web.me.com/wilsonk92/healthyrecipes/files/bab07d4000a74a8fc8ef27084bd9d4ad-13.html#unique-entry-id-13http://web.me.com/wilsonk92/healthyrecipes/files/bab07d4000a74a8fc8ef27084bd9d4ad-13.html#unique-entry-id-13
What you need:

* 4 cups fresh fruit
* 1/2 cup fresh orange juice
* 1 pinch salt
* Sugar to taste

Instructions:

Spread sliced fruit in one layer on a baking sheet. Freeze, uncovered, until frozen solid. Once the fruit is frozen, let thaw at room temperature for 15 minutes. Place in a blender with the orange juice and process until smooth. Add a small pinch of salt and a little sugar to taste.]]>wilsonk92@mac.comChicken Recipes2008-10-27T23:26:22-04:00http://web.me.com/wilsonk92/healthyrecipes/files/08317b222cbd38804e201f22ea2130de-12.html#unique-entry-id-12http://web.me.com/wilsonk92/healthyrecipes/files/08317b222cbd38804e201f22ea2130de-12.html#unique-entry-id-12Who says you can't have your quesadilla and eat it too? This recipe slashes the fat and calories found in traditional quesadillas while packing an enjoyable flavor punch in each bite. In a hurry? This recipe only takes 15 minutes to make-try it tonight.

Servings: 2

Here's what you need...

* 4 ounces skinless, boneless chicken breast, cut into cubes
* 2 whole wheat tortillas
* 1/4 cup canned black beans, rinsed and drained
* 1/4 cup shredded nonfat mozzarella cheese
* 1/4 cup salsa
* 2 tablespoon nonfat sour cream
* 1 tablespoon paprika
* 2 teaspoon garlic powder
* salt and cracked black pepper to taste

Instructions:

* Combine the paprika, garlic powder, salt and pepper. Season raw chicken breast with the spice mixture. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool and cut into cubes.
* Preheat the toaster oven to 350 F. Place tortilla on a cutting board. Arrange the cubed chicken on the tortilla and top with black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.
* Cut the quesadilla into quarters and top with salsa and sour cream.

Nutritional Analysis: One serving equals: 255 calories, 3g fat, 35g carbohydrate, and 21g protein.]]>wilsonk92@mac.comDesserts2008-10-27T23:25:24-04:00http://web.me.com/wilsonk92/healthyrecipes/files/1ad502705c6540aa875b0cea883adf5a-11.html#unique-entry-id-11http://web.me.com/wilsonk92/healthyrecipes/files/1ad502705c6540aa875b0cea883adf5a-11.html#unique-entry-id-11What you Need:

• 1/2 cup unsweetened cocoa powder
• 1 4oz jar of prune flavored baby food
• 3 egg whites
• 1 cup sugar
• 1/2 teaspoon salt
• 1 teaspoon vanilla
• 1/4 cup whole what flour
• 1/4 cup white flour

Instructions:

Preheat oven to 350F. Spray a non-stick brownie pan with a liitle cooking spray. Combine all ingredients in a large bowl and mix well. Bake for approximately 25 minutes, taking care not to over bake. Remove to wire rack to cool and serve.]]>wilsonk92@mac.comJuices & Smoothies2008-10-27T10:00:17-04:00http://web.me.com/wilsonk92/healthyrecipes/files/96c2d7af13f49ec97a8fdb9e25bdaf9b-10.html#unique-entry-id-10http://web.me.com/wilsonk92/healthyrecipes/files/96c2d7af13f49ec97a8fdb9e25bdaf9b-10.html#unique-entry-id-10
What you Need:

• 4 carrots, peeled
• 2 apples, cored and chopped
• Sprinkle of ginger

Tip: Fruit juices are great for overall health. At first it takes a little time to get used to the taste, but eventually you’ll get there. Just think of all those health benefits! Another tip is to mix your fruit juice with a little natural apple juice (juice apples along with the veggies) to give it a sweeter taste.

Juice according to juice instructions and enjoy!]]>wilsonk92@mac.comJuices & Smoothies2008-10-27T09:58:41-04:00http://web.me.com/wilsonk92/healthyrecipes/files/b7578ba39bbe902e88bbb6a65551169e-9.html#unique-entry-id-9http://web.me.com/wilsonk92/healthyrecipes/files/b7578ba39bbe902e88bbb6a65551169e-9.html#unique-entry-id-9What you Need:

• Half a cucumber, halved lengthways
• 3 carrots, peeled
• 3 celery stalks, tops trimmed off

Tip: Fruit juices are great for overall health. At first it takes a little time to get used to the taste, but eventually you’ll get there. Just think of all those health benefits! Another tip is to mix your fruit juice with a little natural apple juice (juice apples along with the veggies) to give it a sweeter taste.

Juice according to juice instructions and enjoy!]]>wilsonk92@mac.comDessertsFruit Recipes2008-10-26T08:55:41-04:00http://web.me.com/wilsonk92/healthyrecipes/files/5bc72bca48d8c63600b897c1a6ab0594-8.html#unique-entry-id-8http://web.me.com/wilsonk92/healthyrecipes/files/5bc72bca48d8c63600b897c1a6ab0594-8.html#unique-entry-id-8What you Need:

* 1 peach, peeled
* 2 plums
* 24 green seedless grapes, cut in half
* 2 teaspoons fresh lemon juice
* 1 tablespoon brown sugar
* 2 tablespoons grand Marnier

Instructions:
In a bowl mix the fruit, lemon juice, sugar and grand Marnier. Cover and chill for 1 to 2 hours for the fruit to absorb the liqueur. Sppon fruit over low-fat frozen vanilla yogurt or serve fruit in bowls with a side of whipped topping.]]>wilsonk92@mac.comDesserts2008-10-26T08:53:38-04:00http://web.me.com/wilsonk92/healthyrecipes/files/e2812c15e5d639045feb37ece852184d-7.html#unique-entry-id-7http://web.me.com/wilsonk92/healthyrecipes/files/e2812c15e5d639045feb37ece852184d-7.html#unique-entry-id-7This is a quick and easy dessert which also works great with a variety of different fruits.

What you need:

* 2 peaches, peeled, sliced and pitted
* 1 banana, sliced
* 1 cup chopped, fresh strawberries
* 1 x 3.5 ounce instant vanilla pudding and pie mix
* 2 cups cold non-fat milk
* Brown sugar for sprinkling

Instructions:

* Layer all the fruit into a glass dish and sprinkle with a little brown sugar.
* Prepare vanilla pudding (with non-fat milk) according to package instructions.
* Once pudding is ready pour the pudding over fruit.
* Chill until fully set.
]]>wilsonk92@mac.comFish Recipes2008-10-25T08:56:45-04:00http://web.me.com/wilsonk92/healthyrecipes/files/0889bb39954635612848b975b3563198-6.html#unique-entry-id-6http://web.me.com/wilsonk92/healthyrecipes/files/0889bb39954635612848b975b3563198-6.html#unique-entry-id-6Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries - this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.

Servings: 2

Here's what you need...

* 6 oz can of albacore tuna (in water), drained and flaked
* 1 egg white
* 2 Tablespoons oatmeal
* 2 Tablespoons diced onion
* 1/4 teaspoon garlic powder
* 2 teaspoons low-fat shredded cheese
* Salt and pepper to taste

Instructions:

1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.

2. Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.

Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein]]>wilsonk92@mac.comDesserts2008-10-25T08:52:53-04:00http://web.me.com/wilsonk92/healthyrecipes/files/bc77874be34931dd8d95e28875ff180f-5.html#unique-entry-id-5http://web.me.com/wilsonk92/healthyrecipes/files/bc77874be34931dd8d95e28875ff180f-5.html#unique-entry-id-5What you need:

* 1 8oz package of low-fat cream cheese
* 2 cups fat free milk
* 1 8.5oz package angel food cake (cut into 1-inch slices)
* 1 8oz package of whipped topping
* 1 cup sliced strawberries
* 1 cup raspberries or blueberries
* 1 package instant vanilla pudding (low-fat)

Instructions:

1. Beat cream cheese in a large bowl using an electric mixer. Slowly add milk, 1/2 cupful at a time and mixing well. Add pudding mix and mix well. Gently stir in whipped topping and then fold in fruit.
2. Arrange 1/3 of the angel cake slices into a serving bowl and top with 1/3 of the pudding and fruit mixture, repeat layers two more times. Refridgerate until set (about 30 minutes) and serve.

]]>wilsonk92@mac.comLamb Recipes2008-10-25T08:50:28-04:00http://web.me.com/wilsonk92/healthyrecipes/files/2c691d5b3bd9b66cf237b31edf4899c6-4.html#unique-entry-id-4http://web.me.com/wilsonk92/healthyrecipes/files/2c691d5b3bd9b66cf237b31edf4899c6-4.html#unique-entry-id-4
Servings: 4

Here’s what you need...

* 8 (4oz) loin lamb chops, trimmed of fat
* 1/2 cup dry red wine
* 2 tablespoons Worcestershire sauce
* 1 teaspoon dried rosemary leaves
* 4 garlic cloves, minced
* Freshly ground black pepper
* 1/4 teaspoon salt

1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.

2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.

3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or ntil browned.

4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.

Nutritional analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.]]>wilsonk92@mac.comDessertsFruit Recipes2008-10-25T08:48:38-04:00http://web.me.com/wilsonk92/healthyrecipes/files/a57cb2d31dd80e7eda2482d23ef9e476-3.html#unique-entry-id-3http://web.me.com/wilsonk92/healthyrecipes/files/a57cb2d31dd80e7eda2482d23ef9e476-3.html#unique-entry-id-3What you Need:

• 2 tablespoons honey
• 6 fresh pineapple slices, peeled and cut 1/2 inch thick
• 1 cup low fat vanilla yogurt
• 2 tablespoons Madeira liqueur

Instructions:

• Preheat grill. Place pineapple slices on baking tray and drizzle the honey evenly over the pineapple slices. Sprinkle brown sugar onto pineapple slices and place on the grill over medium heat. Cook about 10 minutes, turning slices occasionally, until browned on both sides.
• In a bowl combine the yogurt and Madeira and serve with the grilled pineapple.

]]>wilsonk92@mac.comSandwiches/BurgersVegetarian2008-10-24T20:42:54-04:00http://web.me.com/wilsonk92/healthyrecipes/files/49d20a19341be954d9aafd77158f3c74-2.html#unique-entry-id-2http://web.me.com/wilsonk92/healthyrecipes/files/49d20a19341be954d9aafd77158f3c74-2.html#unique-entry-id-2If you have gone out for a burger lately then you may have noticed a healthy new trend that's not just for vegetarians anymore. It's the meatless burger. These days you can order a meatless burger almost anywhere, but beware that not all healthy patties are created equal. The best ones are made from scratch from fresh ingredients, like the recipe below.

Yield: 12 servings

Ingredients:
• 1/2 cup uncooked brown rice
• 1/2 cup uncooked bulgur (Look for bulgur in the cereal, rice or organic food aisle of your grocery store)
• 1 tablespoon salt-free seasoning blend
• 1/4 teaspoon poultry seasoning
• 2 cups water
• 2 cups finely chopped mushrooms
• 3/4 cup old-fashioned oats
• 1 cup (4 ounces) shredded part-skim mozzarella
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/3 cup finely chopped onion
• 1/2 cup fat-free cottage cheese
• 1/4 cup egg substitute
• 2 tablespoons minced fresh parsley
• 1 teaspoon salt
• 1/2 teaspoon dried basil
• 1/8 teaspoon celery seed
• 3 teaspoons canola oil, divided
• 12 sandwich rolls
• Lettuce leaves and tomato

Instructions:
1. In a sauce pan, combine the first five ingredients; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice is tender. Remove from heat; cool completely. Refrigerate.
2. In a large bowl, combine the mushrooms, oats, mozzarella cheese and onion. In a blender or food processor, process cottage cheese and egg substitute until smooth. Add mushroom mixture. Stir in the parsley, salt, basil, celery seed and chilled rice mixture.
3. Shape 1/2 cupfuls into patties. In a nonstick skillet, cook four patties in 1 teaspoon of oil for 5 minutes on each side or until lightly browned and crisp. Repeat with remaining patties and oil. Serve on rolls with lettuce and tomato if desired.

Nutritional Analysis: One cooked patty equals 126 calories, 4g fat, 15g carbohydrate, 7g protein.]]>wilsonk92@mac.comDesserts2008-10-24T20:41:53-04:00http://web.me.com/wilsonk92/healthyrecipes/files/4e0c6e61149d41718c0cadc4bc339b1a-1.html#unique-entry-id-1http://web.me.com/wilsonk92/healthyrecipes/files/4e0c6e61149d41718c0cadc4bc339b1a-1.html#unique-entry-id-1What you Need:
• 2 tablespoons low fat milk
• 4 teaspoons sugar
• 1 medium banana, cut into quarters
• 2 teaspoons cocoa powder
• 1 teaspoon vanilla
• 1 cup plain low fat yogurt
• Banana slices for garnishing

Instructions:
• Place the milk, vanilla, sugar, coacoa powder and banana quarters ina blender and blend until smooth.
• Transfer to a bowl and gently mix in the yogurt.
• Chill until set.
• Spoon mixture into serving bowls and top with banana slices.]]>wilsonk92@mac.comChicken Recipes2008-10-24T20:37:10-04:00http://web.me.com/wilsonk92/healthyrecipes/files/47b78075255887b01f496c5141687846-0.html#unique-entry-id-0http://web.me.com/wilsonk92/healthyrecipes/files/47b78075255887b01f496c5141687846-0.html#unique-entry-id-0This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.

Servings: 2

Here's what you need...
• 5 oz boneless raw chicken breast, diced
• 1/4 cup chicken broth
• 4 teaspoons cornstarch
• 5 cups raw mushrooms, sliced
• 4 teaspoons olive oil
• 2 cups red bell pepper, chopped
• 2 cups China peas
• 1 cup plain lowfat yogurt
• 2 teaspoons curry powder

Instructions:
1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.]]>