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  Healthy Recipes

08/20/06

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THE BEST SUMMER BURGER

What you’ll need:
1 egg
1 lb. lean ground beef
½ c of oats
1/3 c of diced onions
½ c of chopped spinach
2 Tbsp reduced fat shredded Mexican blend cheese
4 whole grain buns
Salt and Pepper to taste 

How to make it:
In a large bowl, whisk the egg. Add everything else and mix- your hands are the best tool- until well blended. Form the burgers on a grill pan or nonstick skillet that’s heated over medium high. Cook for 6 minutes per side or to the desired level of doneness.
Makes 4 servings.

Per burger:
263 calories
27 grams protein
8 grams carbohydrates
13 grams fat
1 gram fiber
416 milligrams sodium

PESTO SHRIMP PASTA

What you’ll need:
4 oz. Barilla Plus penne pasta
12-14 medium size precooked, peeled shrimp
2 cups chopped baby spinach
1 tomato, chopped
3 Tbsp ready made pesto
3 Tbsp crumbled Gorgonzola cheese
2 Tbsp diced walnuts 

How to make it:
Boil the pasta according to the package directions. If you’re using frozen shrimp, defrost them by running warm water over them.
Drain the pasta.
Transfer the pasta to a large bowl and add the remaining ingredients, stirring well to help wilt the spinach and mix in the pesto.
Makes 2 servings

Extra credit:
Eat with mixed greens and two or three slices of raw tomato, sprinkled lightly with salt and drizzled with some balsamic vinaigrette.

Per serving:
490 calories
27 grams protein
47 grams carbohydrates
22 grams fat
8 grams fiber
515 milligrams sodium 

THREE AMIGOS CHILI

What you’ll need:
1 Tbsp olive oil
1 small onion, sliced
1 lb. ground turkey breast
1 can diced tomatoes with jalapeno peppers
1 can (10.5 oz.) each chickpeas, black beans, and kidney beans, drained
1 can (14 oz.) low sodium chicken broth
¼ tsp each salt and cumin
1/8 tsp cinnamon
hot sauce to taste 

How to make it:
In a pot, head the oil on medium-low. Add the onion and sauté until soft (about 3 to 5 minutes). Add the turkey, and brown for about 5 minutes. Add the tomatoes with juice, chickpeas, beans, broth, and spices. Stir and bring to a boil, then reduce the heat and simmer for 20 minutes.
Makes 6 servings.

Per serving:
293 calories
31 grams protein
32 grams carbohydrates
5 grams fat
11 grams fiber
788 milligrams sodium

TUSCAN STYLE CHICKEN PASTA

What you’ll need:
2 oz. penne
2 chicken breasts, 4-5 oz. each, pounded to an even ¼” thickness
4 c baby spinach leaves
1 c cannellini beans, rinsed
1 tsp olive oil
1 clove garlic, crushed
½ tsp dried rosemary, finely chopped
2 heaping Tbsp diced roasted red bell pepper
2 Tbsp grated Parmesan
salt and pepper to taste 

How to make it:
Boil 1 ½ qt water, drop in the penne, stir and cook until the pasta is al dente (about 9 to 11 minutes).
While the pasta cooks, sear the chicken in a skillet on medium-high (about 4 to 5 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the chicken from the skillet and set it aside.
Reduce skillet heat to medium. Add the spinach, beans, oil, garlic, rosemary, and bell peppers. Turn frequently until the spinach wilts (about 1 to 2 minutes).
Slice the chicken and toss it with drained pasta and the spinach-and-bean mixture. Top each serving with 1 Tbsp of the cheese.
Makes 2 servings.

Extra credit:
Choose Barilla Plus pasta and you’ll earn bonus points for 360 milligrams omega-3 fatty acids per cup.

Per Serving:
430 calories
40 grams protein
45 grams carbohydrates
8 grams fat
7 grams fiber
590 milligrams sodium

STUFFED CINNAMON FRENCH TOAST

What you’ll need:
2 Tbsp part-skim ricotta cheese
2 slices whole grain bread
1 tsp honey
Pinch and ½ tsp ground cinnamon
½ Tbsp slice almonds
1 egg
1 Tbsp 1% milk
Handful of fresh berries 

How to make it:
Spread the room-temperature ricotta on a slice of whole grain bread. Drizzle the honey over the cheese and sprinkle lightly with a pinch of cinnamon. Top with the sliced almonds and another slice of whole grain bread. Whisk together the egg, milk and ½ teaspoon cinnamon. Dip the bread in to the egg mixture and cook over medium head on a nonstick griddle or skillet coated with cooking spray, until the bread is lightly browned and the cheese is melted. Serve with berries.
Makes 1 serving.

Per serving:
340 calories
17 grams protein
41 grams carbohydrates
14 grams fat
8 grams fiber
390 milligrams sodium

CHEESE ‘N’ CHILI CHICKEN

What you’ll need:
1 lb. chicken breast tenders
2 ½ c drained red chili beans
8 oz. canned diced tomatoes with chili peppers
1 ½ Tbsp of your favorite dry grill seasoning
1/3 c chicken stock
¼ c grated smoked Cheddar or Gouda
¼ c barbecue sauce 

How to make it:
Smear the grill seasoning over the chicken tenders, then sear them in a medium-hot nonstick skillet that you’ve coated with cooking spray. Cook for about 2 minutes per side.
Reduce the heat to low and add the beans, tomatoes, barbecue sauce, and stock. Stir well to blend.
Let the mixture simmer for 10 minutes, stirring occasionally. When you’re ready to serve, top it with the cheese.

Extra credit:
Eat with corn on the cob. (Buy frozen cobbettes and prepare them according to the package directions – but go light on the butter and salt).

Per serving:
303 calories
34 grams protein
28 grams carbohydrates
6 grams fat
11 grams fiber
750 milligrams sodium

TEXAS TWO-STEP

What you’ll need:
1 c cooked microwavable brown rice, such as Uncle Ben’s
½ c red beans
1 tsp chopped cilantro
1 egg, fried
1 Tbsp shredded low-fat Mexican blend cheese 

How to make it:
Mix together the micro-waved rice and the beans and top with the cilantro, egg and cheese.
Makes 1 serving.

Per serving:
379 calories
16 grams protein
55 grams carbohydrates
10 grams fat
7 grams fiber
234 milligrams sodium

THE ULTIMATE POWER BREAKFAST

What you’ll need:
1 egg
1 c low-fat milk
¾ c oatmeal
½ c mixed berries
1 Tbsp chopped pecans or almonds
1tsp vanilla why-protein powder
1 tsp ground flaxseed
½ banana, sliced
1 Tbsp plain yogurt 

How to make it:
In a microwavable bowl, mix the egg well, then add the next six ingredients and nuke for 2 minutes. Remove the bowl from the microwave and let the mixture cool for a minute or two. Top with the sliced banana and yogurt
Makes 1 serving.

Per serving:
590 calories
30 grams protein
80 grams carbohydrates
17 grams fat
12 grams fiber
193 milligrams sodium

ON A ROLL

What you’ll need:
¾ c diced precooked chicken
2 Tbsp diced onion
2 Tbsp feta-cheese crumbles
1 handful romaine lettuce, chopped
1 large whole-wheat tortilla
Salsa for dipping 

How to make it:
Arrange the chicken, onion, cheese, and lettuce down the center of the tortilla. Roll it tightly, then cut it in half. Grill the rolls seam-side down for 2 to 3 minutes per side, on a nonstick skillet heated to medium. Serve with salsa.
Makes 1 serving. 

Per serving:
397 calories
56 grams protein
25 grams carbohydrates
10 grams fat
3 grams fiber
483 milligrams sodium

PERFECT PITA
(People for the Intelligent Treatment of Abdominals)

What you’ll need:
1 Tbsp barbecue sauce
½ c chopped precooked chicken
1 whole wheat pita
1 c chopped romaine lettuce
2 Tbsp diced cucumber
1 Tbsp low-fat ranch dressing 

How to make it:
In a microwavable dish, stir together the barbecue sauce and chicken. Microwave for 30 seconds or until hot. Stuff the chicken into the pita half. In a bowl, toss the lettuce and cucumber with the dressing, and stuff it all into the pita.
Makes 1 serving. 

Per serving:

421 calories
40 grams protein
44 grams carbohydrates
10 grams fat
6grams fiber
734 milligrams sodium

CRUNCH TIME

What you’ll need:
3 c mixed greens
2 slices deli smoked turkey, chopped
½ small Granny Smith apple, chopped
2 Tbsp grated carrot
1 Tbsp chopped pecans
1 ½ Tbsp Craisins (dried, sweetened cranberries)
1 Tbsp blue-cheese crumbles 

How to make it:
Toss it all together and add dressing made by mixing 1 ½ tsp olive oil and 1 Tbsp balsamic vinegar.
Makes 1 serving. 

Per serving:
296 calories
15 grams protein
31 grams carbohydrates
15 grams fat
7 grams fiber
590 milligrams sodium

SHRIMP TO NUTS

What you’ll need:
2 tsp peanut oil
¼ tsp red pepper flakes
½ c French style green beans
1/3 c matchstick carrots
¼ c whole, unsalted roasted cashews
2 tsp reduced-sodium soy sauce
2 tsp orange juice
¼ orange zest
1 ½ c medium frozen shrimp, defrosted, with tails removed 

How to make it:
Combine the oil and red pepper in a medium-hot skillet. Add everything but the shrimp and cook for 2 or 3 minutes, stirring frequently. Finally, toss in the shrimp and cook for another 2 or 3 minutes, stirring often. Serve over brown rice.
Makes 2 serving.

Per serving:
332 calories
39 grams protein
11 grams carbohydrates
15 grams fat
27 grams fiber
578 milligrams sodium

BBQ - ZA

What you’ll need:
¼ c barbecue sauce
1 ready made flatbread
¼ c canned diced tomatoes with chili peppers and onions, well drained
¾ c precooked mesquite flavored chicken
2 Tbsp sliced scallion
1 tsp diced cilantro
3 Tbsp grated, reduced-fat mozzarella cheese 

How to make it:
Spread the barbecue sauce on the flatbread. Top with the tomatoes, chicken, scallion, cilantro, and mozzarella. Bake at 375 F for 6 minutes.
Makes 1 serving. 

Per serving:
411 calories
39 grams protein
41 grams carbohydrates
10 grams fat
3 grams fiber
1059 milligrams sodium

CHOCOLATE FACTORY

What you’ll need:
½ c reduced fat ricotta cheese
½ c low fat vanilla yogurt
1 tsp chocolate whey protein powder
1 Tbsp chocolate syrup
1 Tbsp chopped pecans 

How to make it:
Mix the ricotta, yogurt, protein powder, syrup, and nuts until well blended.
Makes 1 serving.

Per serving:
336 calories
20 grams protein
36 grams carbohydrates
12 grams fat
2 grams fiber
209 milligrams sodium

BANANACICLES

What you’ll need:
4 popsicle sticks
2 bananas, peeled and cut in half
½ c chocolate sauce (the kind that forms a shell)
4 Tbsp finely chopped unsalted peanuts 

How to make it:
Insert a popsicle stick into the cut end of each banana piece. Pour chocolate sauce over the bananas until they’re completely coated, then roll the chocolate coated bananas in the peanuts. Freeze.
Makes 4 serving. 

Per serving:
318 calories
4 grams protein
32 grams carbohydrates
22 grams fat
4 grams fiber
21 milligrams sodium

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This site was last updated 08/20/06