Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Always Boil, Broil, Sauté, Bake, Roast, Steam, Poach or Braise. Never FRY!
Learn to use spices and fresh herbs to add flavor to replace the "fat flavor".
Heart Healthy
New Recipes


Week of December 29, 2002
Poaching is quick and healthy ways of preparing chicken.
To poach chicken: Submerge it in liquid (stock or water) that is just below the boiling point, then cook at the barest simmer. Aromatics like whole peppercorns, a clove-studded onion, celery, carrots, or fresh herbs can be added to the water or broth for additional flavor.

Week of December 22, 2002
Here is a special treat for the holidays!

Low-Fat Candy Bar Angel Cake
from Betty Crocker

1 package Betty Crocker® 1-step white angel food cake mix
1 cup fat-free (skim) milk
1 package 4-serving size milk chocolate instant pudding and pie filling
2 cups frozen (thawed) reduced-fat whipped topping
1 bar (1.4 ounces) chocolate-covered toffee candy, chopped

1.Bake and cool cake as directed on package for angel food cake pan (tube pan). Remove from pan. Split cake horizontally to make 2 layers. (To split, mark side of cake with toothpicks and cut with long, serrated knife.)
2. Beat milk and pudding and pie filling (dry) in large bowl, using wire whisk or hand beater, until blended. Fold in whipped topping.
3. Spread half of the chocolate mixture between cake layers; spread remaining mixture over top. Refrigerate at least 1 hour but no longer than 24 hours. Sprinkle candy over top of cake just before serving. Refrigerate any remaining cake.

1 Serving: Calories 225 (Calories from Fat 25); Fat 3g (Saturated 2g); Cholesterol 0mg; Sodium 400mg; Potassium 170mg; Carbohydrate 44g (Dietary Fiber 0g); Protein 5g

Week of December 15, 2002
Merry Christmas! Here is a great recipe for Roasted Turkey. Serve with Wild Rice Stuffing. Serves 10-12, with lots of leftovers.

10-lb turkey, thawed
1 lemon
3 stalks celery
2 medium onions
1 teaspoon salt
2 cloves garlic
3 sprigs parsley
4 teaspoons Herbes de Provence
2 Tablespoons olive oil
2 cups boiling water

Preheat oven to 325 degrees. Remove any pin feathers from turkey, and wash & dry inside and out. Cut lemon in half and rub inside of bird with one of the halves, squeezing out juice as you rub. Place both lemon halves inside turkey. Cut a celery stalk into 1" pieces and quarter an onion. Combine with salt, garlic, parsley, and 2 teaspoons Herbes de Provence. Place mixture inside bird. Sprinkle half the remaining herbes in the neck opening. Truss by tying the wings close to the body and legs together. Rub the outside of the turkey with the olive oil and remaining herbes. Lay turkey, breast side down, on a rack and set in roasting pan. Slice remaining celery and onion and add to pan. Add boiling water. Bake 30 minutes. Turn turkey on its side, baste with pan juices, and bake 45 minutes. Turn on its other side, baste and bake 30 minutes more. Turn turkey breast side up, baste and bake for another 45-60 minutes, basting once or twice more. To test for doneness, insert an instant-read thermometer in the thickest part of the thigh, without touching bone. The thermometer should register 180 degrees. Transfer turkey to a hot platter, cover loosely with foil, and let rest at least 15 minutes before carving.

Week of December 8, 2002
Spray pan with cooking spray before boiling pasta water to keep noodles from sticking.You don't have to add the usual tablespoon of oil. You will get perfect pasta every time.

Week of December 1, 2002
Are you ready for good winter and holiday dessert that is easy and is served warm? Try Apricot Bread Pudding for a wonderful cozy dessert around the fire.

2-1/4 cups fat free milk 8 dried apricot halves - quartered
1 8-ounce carton egg substitute 3 tablespoons dried currants,
1/3 cup sugar 2 tablespoons granulated sugar
1 teaspoon vanilla 1/4 teaspoon ground cardamom
5 cups torn dry bread pieces Powdered Sugar

In a medium bowl beat together milk, egg substitute, 1/3 cup sugar and vanilla. Combine bread, apricots and currants; place in a vegetables oil sprayed 10 inch round quiche dish. Pour milk mixture evenly over bread mixture in quiche dish.

For the topping, stir together the 2 tablespoons sugar and cardamom. Sprinkle over bread mixture.

Bake in a 325° F oven for 35 to 40 minutes or until a knife inserted near the center comes out clean. If desired, sprinkle with powdered sugar. Serve pudding warm. Makes 6 to 8 servings.

Nutrition per serving: 172 Calories, 2g Total Fat, 1mg Cholesterol, 205mg Sodium, 31g Carbohydrates, 1g Fiber, 8g Protein.


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