Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Stock your pantry with low fat snacks - popcorn and baked potato and corn tortillas chips.
Make sure to keep plenty of fresh fruits and cut veggies in the refrigerator for snacking.
Heart Healthy
New Recipes


Week of August 25, 2002
Hurray, football season is here! It can be a challenge to serve something healthy but satisfying for a crowd of excited fans, needing something to munch on in times of exhilaration or denial. My niece, Brandi found this one for the family and it is a difinitely a WINNER!

Black Bean Salsa with Cilantro

• 2 cups frozen shoepeg corn, thawed
• 1 - 15 ounce can black beans
  drained and rinsed
• 1 large tomato, chopped
• 3/4 cup chopped sweet red pepper

• 1/2 cup chopped red onion
• 1/2 cup fat free Italian salad dressing
• 1/4 cup minced fresh cilantro
• 3/4 teaspoon hot pepper sauce
• 1/2 teaspoon garlic powder
• Baked tortilla chip

In a bowl, combine the corn, beans, tomato, red pepper and onion. In another small bowl, combine the salad dressing, cilantro, hot pepper sauce and garlic powder. Pour over corn mixture and gently stir to coat. Serve with baked tortilla chips. Yields 5 cups. Serving Size 1/4 cup.
1/4 cup Serving Size equals 46 Calories, Trace Fat, Trace Cholesterol, 158mg Sodium, 9g Carbohydrate, 2g Protein.

Week of August 18, 2002
Add a little spice to your meals! This Mexican Potato Salad is so EASY. Try it with as little as one teaspoon of the olive oil - it is still great. Make this salad mild to spicy depending on the picante dressing you choose. Serve with grilled chicken and enjoy.

• 1 pound tiny new potatoes, quartered
• 1/4 cup water
• 1/4 cup picante sauce
• 1 to 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1 large tomato, seeded and chopped
• 1/2 cup sliced pitted ripe olives
• 1/4 cup sliced green onions
• 1 tablespoon snipped cilantro or parsley
1. In a 2-quart microwave-safe casserole micro-cook potatoes and water, covered, on 100-percent power (high) for 7 to 11minutes or until potatoes are tender, stirring once. Drain.
2. Meanwhile, in a small microwave-safe bowl combine picante sauce, lime juice, oil, salt, and pepper. Cook, uncovered, on high for 30 to 60 seconds or until heated through. Add sauce to cooked potatoes. Stir in tomato, olives, green onions, and cilantro or parsley; toss to coat. Makes 4 side-dish servings.

Nutritional facts per serving
Calories: 176 , Total Fat: 7g ,Ccholesterol: 0mg , Sodium: 331mg , Carbohydrate: 30g , Fiber: 3g , Protein: 3g
Source: Better Homes and Gardens

Week of August 11, 2002
You don't have to cook to enjoy this tip. Just refrigerate, slice and enjoy. We are at the height of watermelon season, so take advantage of this wonderful fruit. It is low in fat and calories and full of vitamin A and C.

A hollow thump indicates a ripe melon. Find a symmetrical melon with a firm, dull rind. You can store an uncut melon in the refrigerator for up to a week and cut melon will last up to 2 days if covered.

Enjoy plain or add to fruit salads. (Add the melon to other fruits just before serving to keep from getting weepy)

One wedge (about 1/16th of watermelon): 92 calories, 1.4 grams of fiber, 1.8 grams of protein, 1.2 grams of fat (0.1saturated), 6 milligrams of sodium, and 0 cholesterol.

Week of August 4, 2002
The French think of them as "brochettes", the English call them "skewers", the Turks relish "kebap", Indonesians enjoy "saté" and around Buffalo, New York, the residents savor "spiedo".

They are scrumptious and come on a stick (wooden or metal). Maybe you know them as "kebabs". Whatever you want to call them, they are great for quick and easy meals.

Here is a quick recipe for Teriyaki Shrimp and Scallop Kebabs:
First start your grill.

• 1/4 cup low sodium soy sauce
• 1 tablespoon peeled minced fresh ginger
• 1 1/2 tablespoons rice wine vinegar

• 1 clove garlic, minced
1/4 teaspoon crushed red pepper
1 1/2 teaspoons water
1 1/2 teaspoons cornstarch
• 16 jumbo shrimp, peeled & deveined
• 16 mushrooms, halved

• 16 sea scallops

• 24 pieces of green onion (about 1 1/2")
1 tablespoon vegetable oil
• Cooking Oil Spray
8 - 12 inch skewers

Combine the soy sauce, vinegar, ginger, brown sugar, garlic and red pepper in a small saucepan over medium high heat. Bring to a boil and cook for two minutes. Combine 1 cornstarch with water and stir into the soy sauce mixture. Bring to a boil and cook for 1 minute. Set aside.

Alternately thread 2 shrimp, 2 scallops, 4 mushroom halves and 3 green onion pieces on each skewer. Brush kebabs with oil, and place on a grill rack coated with cooking oil spray. Cook for 3 minutes. Turn kebabs and brush with half of the glaze mixture. Cook one minute. Turn kebabs once again and brush with the remaining glaze. Cook one more minute or until the seafood is done. Serving size: 2 skewers.

Feel free to add any other veggies like cherry tomatoes and zucchini.

Calories 248 (19% from fat); Fat 4.9g; Protein 33.4g; Carb 14.8g; Fiber 1.8g; Cholesterol 166mg;
Sodium 881mg

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