Healthy Recipes Savor some of these quick, easy and healthy recipes and enjoy your total body health! Quick Style Pizza "KIDS LOVE THIS" Ingredients 4 English Muffin Halves 4 Tbsp. Prepared Pizza Sauce 4 Tbsp. Fat Free, shredded Mozzarella Cheese 4 Tbsp. Fat-Free, shredded Cheddar Cheese Directions Toast-English muffin according to package directions. Then In preheated 425 degree Toaster oven or conventional oven place toasted muffins on baking sheet. Spread 1 Tbsp. of pizza sauce on each muffin, then top with 1 Tbsp. of each cheese. On Middle Oven Rack. Bake 2-3 minutes or until cheese has melted. Variations: Could add diced ham chunks, turkey pepperoni or pineapple. *Note: Toasting the muffin is important to prevent soggy bread. If you attempt to skip the toasting part, the desired consistency will not be reached. Recipe contributor: Virginia Brown Wright, Senior Editor, Lowfat Weekly State: Maine   Baked Ziti (Pasta in the oven) Pasta e' Fourno Ingredients 1 lb. box of ziti, or rigatoni 1 lb. can of diced tomatoes 1 6 oz. can of Tomato Paste, Italian Paste w/Italian Seasonings 1 lb. package of fat-free or reduced fat, shredded mozzarella 1/4 cup fat-free Parmesan cheese 1 Tbsp. Olive Oil (Canola Oil Could be substituted) 2 Cloves of garlic, diced 2 fresh basil leaves (dried basil may be substituted) 1 tsp. sugar Pepper to taste Directions Make pasta according to package directions. While pasta is cooking sauté garlic in Olive Oil, add Tomato paste, mix. Add sugar, diced tomatoes and basil. Cook on low-med. heat for about 10 minutes. Stirring occasionally. Spray a 13x9 baking dish with a non-fat cooking spray, (or wipe the pan down with a small amount of olive oil) When pasta is done, pour 3/4 of the Marinara sauce over the pasta and stir until pasta is well coated, place in baking dish. Over the top of the pasta shake the Parmesan, pepper, pour the rest of the sauce over the noodles and spread shredded mozzarella over the top. Bake in 350-degree oven until the cheese has melted and well warmed. About 30-minutes. Note: if you would like more of a marinara sauce, just use one 2-lb. can of tomatoes and 12-oz. of tomato paste, and 1 extra tsp. of sugar. Everything else could stay the same. It heats very well for leftovers. Just cover with aluminum foil. © Copyright 2001-2002 Lowfat Weekly. All Rights Reserved.   Berry Medley Delight Ingredients 16 oz. frozen bag mixed berry's * Strawberry, Blueberry and Raspberry 12 cups fresh blueberries 2 tbsp. water 1/4 tsp. cinnamon 1/4 tsp. nutmeg Thickening - 1/4 cup + 1 tbsp. water and 1 tbsp. + 1 tsp. Cornstarch 2 regular unbaked 9-inch pie crusts Sugar topping - to make sugar mixture 1 tsp. sugar 1/4 tsp. cinnamon Lite whipped topping Directions Preheat oven to 425 degrees place a large piece of aluminum foil underneath the pie to catch pie drippings. Combine berries, water, cinnamon, and nutmeg over med.- to med.-high heat. Cook about 10 minutes. Remove from heat, add sugar, and stir. Put back on heat and cook additional 5 minutes. In small bowl combine water and cornstarch for thickening and slowly pour into berry's stirring often to prevent lumps; cook an additional 3-5 minutes on low-medium heat. Don't forget to stir frequently. Take off stove. Spoon berry medley in pie crust, reserving about 1- 2 cups of the berry sauce, add top crust- Before baking, sprinkle sugar and cinnamon topping over the top of the pie crust. Cut 4 slits in the top of the crust. Bake approximately 30- minutes or until berry filling is bubbly and the piecrust has baked to a light golden brown. Serves 8 Spoon some of the berry medley sauce topping you've reserved over each slice of pie, add a dollop of lite whipped topping-- now go enjoy this light, delicious Berry Medley Delight!   Recipe Contributor: Virginia Brown Wright, Senior Editor, Lowfat Weekly Lemony Chicken Piccata Ingredients 4 boneless, skinless chicken breast halves (about 4 oz. each) 1/4 teaspoon each salt and freshly ground black pepper 2 teaspoons light Margarine 2 lemons, peeled & sliced 2 teaspoons capers 1 1/2 cups dry white wine Directions Season chicken breasts with salt and pepper. In skillet over medium-high heat, melt margarine. Add chicken; cook 3-4 minutes, turning once. Transfer to a warm platter. Add lemon slices and capers to skillet; cook 1 minute. Increase heat to high, stir in wine and simmer 5-7 minutes or until liquid reduces to 1 cup. Return chicken to pan; cook for 1 minute, turning once, to heat through. Serves 4   Adapted to a Lower Fat Version by: Lowfat Weekly Recipe Contributor: Judy Birkenhead Source: First for Women ARROZ CON POLLO Ingredients 1 1/2 pounds boneless chicken breasts, skinned, all visible fat removed 1 tablespoon acceptable margarine 2 cloves garlic, minced 1/4 teaspoon freshly ground black pepper 1/4 teaspoon paprika 1/4 cup chopped onion 1/4 cup chopped green bell pepper 1 tablespoon acceptable vegetable oil 1 cup uncooked rice 2 cups low-sodium chicken broth 1/2 cup chopped fresh tomatoes 1/8 teaspoon saffron or turmeric 1/2 cup cooked green peas Directions Preheat oven to 350: F. Rinse chicken and pat dry. Set aside. In a small saucepan over medium heat, melt margarine. Add garlic, black pepper and paprika. Mix well. Remove from heat and brush on chicken breasts. Place chicken in an ovenproof dish and bake, uncovered, 20 to 25 minutes, or until meat has turned white throughout. Meanwhile, in a large non-stick skillet over medium heat, saute the onion and green pepper in oil 5 to 6 minutes or until soft. Add rice and cook another 2 to 3 minutes, stirring frequently. Add chicken broth, tomatoes and saffron or turmeric and stir to mix thoroughly. Cover and simmer over low heat 20 to 25 minutes. Add green peas and cooked chicken and cook an additional 10 minutes. Serve immediately. Serves 6   Calories 300 Fat 8 g Saturated Fat 2 g Carbs 27 g Protein 28 g Polyunsaturated 3 g Monounsaturated 2 g Cholesterol 62 mg Sodium 89 mg Calcium 36 mg Potassium 370 mg Reprinted with permission from the American Heart Association Low-Salt Cookbook, Copyright ) 1990 by the American Heart Association. Published by Times Books, a division of Random House, Inc BAKED DIJON CHICKEN Ingredients 1 pound boneless, skinless chicken breasts or turkey breast tenderloins, remove visible fat 1 tablespoon Dijon or coarse-grained mustard 2 teaspoons lemon or lime juice 1/2 teaspoon bottled minced garlic 1/8 teaspoon black pepper Directions Preheat oven to 375:F. Rinse chicken or turkey and pat dry. In a small bowl, stir together remaining ingredients. Arrange chicken or turkey in a single layer in a glass baking dish. Spread mustard mixture over the top of each piece. Bake, uncovered, 15 to 20 minutes, or until chicken or turkey is tender and no longer pink. Microwave Method: Prepare recipe as directed above except arrange chicken or turkey in a single layer in a baking dish, placing thicker portions toward the outside edge of the dish. Cover with wax paper and cook on 100% power (high) 3 to 4 minutes. Give dish a 1/2 turn. Re-cover and cook on high 3 to 4 minutes, or until chicken or turkey is tender and no longer pink. Serves 4   Calories 137 Fat 3 g Saturated Fat 1 g Carbs 1 g Protein 25 g Polyunsaturated 1 g Monounsaturated 1 g Cholesterol 62 mg Sodium 104 mg Reprinted with permission from the American Heart Association Quick And Easy Cookbook, Copyright ) 1995 by the American Heart Association. Published by Times Books, a division of Random House, Inc. HERBED FILLET OF BEEF Ingredients 1 fillet of beef (about 1 3/4 pounds), all visible fat removed 3 cloves garlic, crushed 1/4 teaspoon freshly ground black pepper, or to taste 4 to 5 sprigs fresh thyme or 1 teaspoon dried thyme 1 tablespoon olive oil 1 onion, sliced 2 carrots, finely diced 1/4 teaspoon salt Garnish: Parsley sprigs Directions Preheat oven to 400 F. Tie beef fillet in 3 or 4 places. Rub garlic on all sides of meat and sprinkle pepper over all. Place in heavy nonstick roasting pan. Lay thyme across meat. Pour olive oil over entire roast. Scatter onions and carrots around and over roast. Cook 14 minutes per pound for medium-rare. Remove from oven, sprinkle with salt and cover with foil. Let sit for 10 to 15 minutes. Slice into 1/2-inch slices and garnish with parsley. Meat should have a pink, juicy center. Serves 6   Calories 229 Fat 11 g Saturated Fat 4 g Carbs 4 g Protein 27 g Polyunsaturated 1 g Monounsaturated 5 g Cholesterol 70 mg Sodium 168 mg Reprinted with permission from American Heart Association Cookbook, 5th Edition Copyright ) 1973, 1975, 1979, 1984, 1991, 1998 American Heart Association. Published by Times Books, a division of Random House, Inc Heart Healthy Texas Chili Ingredients 2 lb. ground turkey meat (24 oz. cooked) 1 1/2 c. chopped onion 1 c. chopped green pepper 3 cloves garlic, chopped 2 (28 oz.) cans low sodium tomatoes in puree (undrained), chopped 2 c. water 1 (6 oz.) can low sodium tomato paste 8 tsp. low sodium beef bouillon 2 Tbsp. chili powder 1 Tbsp. ground cumin 2 tsp. oregano leaves 2 tsp. sugar 1/2 c. dried lentils 2 cans kidney beans, drained and rinsed Directions In large kettle, brown turkey and pour off fat. Add onion, green pepper, and garlic. Cook and stir until tender. Add remaining ingredients. Cover. Bring to boil. Reduce heat and simmer for 1½ hours. Serves 12.   Calories 279 Fat 10 g Saturated Fat 2.5 g % Fat 30 Cholesterol 62 mg Sodium 159 mg www.arheart.com Baked Salmon Dijon Ingredients 1 C fat free sour cream 2 tsp dried dill 3 Tbsp scallions, finely chopped 2 Tbsp Dijon mustard 2 Tbsp lemon juice 1 1/2 lb salmon fillet with skin, cut in center 1/2 tsp garlic powder 1/2 tsp black pepper 1 tsp. sugar as needed fat free cooking spray Directions 1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend. 2. Preheat oven to 400 °F. Lightly oil baking sheet with cooking spray. 3. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce. 4. Bake salmon until just opaque in center, about 20 minutes. Serves 6. Serving size: 1 piece (4 oz)   Calories 196 Fat 7 g Saturated Fat 2 g Fiber less than 1 g Protein 27 g Carbs 5 g Potassium 703 mg Cholesterol 76 mg Sodium 229 mg www.nhlbi.nih.gov Vegetarian Spaghetti Sauce Ingredients 2 Tbsp olive oil 2 small onions, chopped 3 cloves garlic, chopped 1 1/4 C zucchini, sliced 1 Tbsp oregano, dried 1 Tbsp basil, dried 1 can (8 oz) tomato sauce 1 can (6 oz) tomato paste* 2 medium tomatoes, chopped 1 C water Directions *Reduce sodium by using 6-oz can of no salt added tomato paste. New sodium content for each serving is 260 mg. 1. In medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat. 2. Add remaining ingredients and simmer, covered, for 45 minutes. Serve over spaghetti. Serves 6. Serving size: 3/4 cup   Calories 102 Fat 5 g Saturated Fat 1 g Carbs 14 g Protein 3 g Cholesterol 0 mg Sodium 459 mg Total Fiber 5 g Potassium 623 mg www.nhlbi.nih.gov Shish Kabob Ingredients 2 Tbsp olive oil 1/2 C chicken broth 1/4 C red wine 1 lemon, juice only 1 tsp chopped garlic 1/4 tsp salt 1/2 tsp rosemary 1/8 tsp black pepper 2 lb lean lamb, cut into 1-inch cubes 24 cherry tomatoes 24 mushrooms 24 small onions Directions 1. Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and pepper. Pour over lamb, tomatoes, mushrooms, and onions. Marinate in refrigeratorfor several hours or overnight. 2. Put together skewers of lamb, onions, mushrooms, and tomatoes. Broil 3 inches from heat for 15 minutes, turning every 5 minutes. Serves 8. Serving size: 1 kabob, with 3 oz of meat   Calories 274 Fat 12 g Saturated Fat 3 g Carbs 16 g Protein 26 g Cholesterol 75 mg Sodium 207 mg Total Fiber 3 g Potassium 728 mg www.nhlbi.nih.gov Corn Chowder Ingredients 1 Tbsp vegetable oil 2 Tbsp celery, finely diced 2 Tbsp onion, finely diced 2 Tbsp green pepper, finely diced 1 package (10 oz) frozen whole kernel corn 1 C raw potatoes, peeled, diced in 1/2-inch pieces 2 Tbsp fresh parsley, chopped 1 C water 1/4 tsp salt to taste black pepper 1/4 tsp paprika 2 Tbsp flour 2 C lowfat or skim milk Directions 1. Heat oil in medium saucepan. Add celery, onion, and green pepper, and sauté for 2 minutes. 2. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil, then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender. 3. Place 1/2 cup of milk in jar with tightfitting lid. Add flour and shake vigorously. 4. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk. 5. Cook, stirring constantly, until mixture comes to boil and thickens. Serve garnished with chopped, fresh parsley. Serves 4. Serving size: 1 cup   Calories 186 Fat 5 g Saturated Fat 1 g Carbs 31 g Protein 7 g Cholesterol 5 mg Sodium 205 mg Total Fiber 4 g Potassium 455 mg www.nhlbi.nih.gov Meatball Soup Ingredients 1/2 lb ground chicken 1/2 lb ground lean beef 10 C water 1 Tbsp annato (also called achiote), optional, for coloring 1 bay leaf 1 small onion, chopped 1/2 C green pepper, chopped 1 tsp mint 2 small tomatoes, chopped 1/2 tsp oregano 4 Tbsp instant corn flour 1/2 tsp black pepper 2 cloves garlic, minced 1/2 tsp salt 2 medium carrots, chopped 2 C cabbage, chopped 2 celery stalks, chopped 1 package (10 oz) frozen corn 2 medium zucchini, chopped 1 medium chayote, chopped (added zucchini can be used instead) 1/2 C cilantro, minced Directions 1. In large pot, combine water, annato, bay leaf, half of onion, green pepper, and 1/2 teaspoon of mint. Bring to boil. 2. In bowl, combine chicken, beef, other half of onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30–45 minutes. 3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini. Cook for another 5 minutes. Garnish with cilantro and rest of mint. Serves 8. Serving size: 11/4 cups   Calories 161 Fat 4 g Saturated Fat 1 g Carbs 17 g Protein 13 g Cholesterol 31 mg Sodium 193 mg Total Fiber 4 g Potassium 461 mg www.nhlbi.nih.gov Italian Vegetable Bake Ingredients 1 can (28 oz) tomatoes, whole 1 medium onion, sliced 1/2 lb fresh green beans, sliced 1/2 lb fresh okra, cut into 1/2-inch pieces (or 1/2 of 10-oz package frozen, cut) 3/4 C green pepper, finely chopped 2 Tbsp lemon juice 1 Tbsp fresh basil, chopped, or 1 tsp dried basil, crushed 1 1/2 tsp fresh oregano leaves, chopped (or 1/2 tsp dried oregano, crushed) 3 medium (7-inch-long) zucchini, cut into 1-inch cubes 1 medium eggplant, pared, cut into 1-inch cubes 2 Tbsp Parmesan cheese, grated Directions 1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes, reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325 ºF for 15 minutes. 2. Mix in zucchini and eggplant. Continue baking, covered, 60–70 minutes more or until vegetables are tender. Stir occasionally. 3. Just before serving, sprinkle top with Parmesan cheese. Serves 18. Serving Size: 1/2 cup   Calories 27 Fat less than 1 g Saturated Fat less than 1 g Carbs 5 g Protein 2 g Cholesterol 1 mg Sodium 86 mg Total Fiber 2 g Potassium 244 mg www.nhlbi.nih.gov Josh’s Quesadilla el GRANDE Ingredients 2 Mission Whole Wheat 96% Fat Free flour tortillas 1/2 cup of corn 1/2 cup black beans 1/2 cup reduced fat Mexican shredded cheese 6 tbsp salsa 6 tbsp guacamole 2/3 cup MorningStar Farms “grillers recipe crumbles” Directions Spread ¼ cup cheese, corn, black beans, “grillers meat,” salsa and then the other ¼ cup of cheese on to one tortilla. Cover with second tortilla and microwave on high for 1-2 minutes, or until cheese is completely melted. Remove from microwave, cut into slices, add guacamole and enjoy! More calories and fat may be removed by: removing one tortilla, and/or removing guacamole and replacing with more salsa. This recipe is also wonderful for healthy nachos – replace tortillas with “Baked Tostitos” and enjoy! With both tortillas and guacamole: 300 cal, 10g fat, 33g carbs, 14g protein per serving. Serves 3 as an appetizer. Spoon some of the berry medley sauce topping you've reserved over each slice of pie, add a dollop of lite whipped topping-- now go enjoy this light, delicious Berry Medley Delight!   From the kitchen of Josh Simonsen and Liberty Harper-Simonsen SPINACH STUFFED SOLE Ingredients as needed nonstick cooking spray 1 tsp olive oi 1/2 lb fresh mushrooms, sliced 1/2 lb fresh spinach, chopped 1/4 tsp oregano leaves, crushed 1 clove garlic, minced 1-1/2 lb sole fillets or other white fish 2 Tbsp sherry 4 oz (1 C) part-skim mozzarella cheese, grated Directions A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor. 1. Preheat oven to 400º F. 2. Spray a 10x6-inch baking dish with nonstick cooking spray. 3. Heat oil in skillet; saute mushrooms about 3 minutes or until tender. 4. Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish. 5. Add oregano and garlic to drained sauteed vegetables; stir to mix ingredients. 6. Divide vegetable mixture evenly among fillets, placing filling in center of each fillet. 7. Roll fillet around mixture and place seam-side down in prepared baking dish. 8. Sprinkle with sherry, then grated mozzarella cheese. Bake 15-20 minutes or until fish flakes easily. Lift out with a slotted spoon. Serves 4. Serving Size: 1 fillet roll.   Calories 262 Fat 8 g Saturated Fat 4 g Cholesterol 95 mg Sodium 312 mg www.nhlbi.nih.gov CLASSIC MACARONI AND CHEESE Ingredients 2 cups macaroni 1/2 cup chopped onions 1/2 cup evaporated skim milk 1 medium egg, beaten 1/4 tsp black pepper 1 1/4 cups sharp cheddar cheese (4 oz), finely shredded, low fat nonstick cooking oil spray Directions Low fat cheese and skim milk help to make this favorite dish heart-healthy. 1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside. 2. Spray a casserole dish with nonstick cooking oil spray. Preheat oven to 350° F. 3. Lightly spray saucepan with nonstick cooking oil spray. 4. Add onions to saucepan and sauté for about 3 minutes. 5. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly. 6. Transfer mixture into casserole dish. 7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving. Makes 8 servings--Serving size: 1/2 cup   Calories 200 Fat 4 g Saturated Fat 2 g Cholesterol 34 mg Sodium 120 mg www.nhlbi.nih.gov SUNSHINE RICE Ingredients 1 1/2 Tbsp vegetable oil 1 1/4 C finely chopped celery with leaves 1 1/2 C finely chopped onion 1 C water 1/2 C orange juice 2 Tbsp lemon juice dash of hot sause 1 C long-grain white rice, uncooked 1/4 C slivered almonds Directions This citrusy rice contains almonds, celery, and onions, but no added salt for a flavorful low sodium side dish. 1. Heat oil in medium saucepan. Add celery and onions and saute until tender, about 10 minutes. 2. Add water, juices, and hot sauce. Bring to a boil. Stir in rice and bring back to a boil. Let stand covered until rice is tender and liquid is absorbed. 3. Stir in almonds. Serve immediately as a side dish for a fish entree. Yield: 4 servings--Serving Size: 1/3 cup   Calories 182 Fat 7 g Saturated Fat less than 1 g Cholesterol 0 mg Sodium 21 mg www.nhlbi.nih.gov SWEET AND SOUR SEASHELLS Ingredients 1 lb uncooked small seashell macaroni (9 cups cooked) 2 Tbsp vegetable oil 3/4 C sugar 1/2 C cider vinegar 1/2 C wine vinegar 1/2 C water 2 Tbsp prepared mustard to taste black pepper 2 oz jar sliced pimentos 2 small cucumbers 2 small onions thinly sliced 18 lettuce leaves Directions Draining the marinade before serving keeps the fat and sodium low in this cold pasta salad. 1. Cook macaroni in unsalted water, drain, rinse with cold water and drain again. Stir in oil. 2. Transfer to 4-quart bowl. Place sugar, vinegars, water, prepared mustard, salt, pepper, and pimento in blender. Process at low speed 15-20 seconds, or just enough so flecks of pimento can be seen. Pour over macaroni. 3. Score cucumber peel with fork tines. Cut cucumber in half lengthwise, then slice thinly. Add to pasta with onion slices. Toss well. 4. Marinate, covered, in refrigerator 24 hours. Stir occasionally. 5. Drain and serve on lettuce. Yield: 18 servings--Serving Size: 1/2 cup   Calories 149 Fat 2 g Saturated Fat less than 1 g Cholesterol 0 mg Sodium 33 mg www.nhlbi.nih.gov WONDERFUL STUFFED POTATOES Ingredients 4 medium baking potatoes 3/4 C low-fat (1%) cottage cheese 1/4 C low-fat (1%) milk 2 Tbsp soft margarine 1 tsp dill weed 3/4 tsp herb seasoning 4-6 drops hot pepper sauce Contact us | Privacy/Legal ©2006 Liberty Fitness , LLC. 400 Fairway Dr- Deerfield Beach, FL 33441 - 800-988-4712 A DIVISION OF DIVERSIFIED HEALTH AND FITNESS   email