Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Some wild game, such as venison, rabbit, squirrel and pheasant, are very lean; duck and goose are not.
Select lean pork such as tenderloin, loin chops, center-cut ham (fresh and cured) and Canadian bacon.
Heart Healthy
New Recipes


Week of July 25, 2010


Classic Vinaigrette Lightened Up

A classic French vinaigrette is typically three to four parts oil (usually extra virgin olive oil) and one part acid (frequently red wine vinegar). You will be able to use less oil and more acid ingredient if you use one of the following in your dressing: rice vinegar; white wine vinegar; raspberry, blueberry or other fruit vinegar; champagne vinegar; lemon, lime or orange juice.

You can start by trying two parts oil to one part vinegar or citrus juice. I find I can use almost a 1 to 1 ration with a good quality rice vinegar if I add other ingredients like Dijon.

Common seasonings include salt, pepper (freshly ground) and often Dijon
mustard and/or garlic.

Week of July 18, 2010

If it is just to hot to cook in the kitchen, fire up the grill outside and keep the house cool. If you are like me you do not want anything real heavy and filling, just something light like grilled chicken or shrimp on flour tacos.Try this delicious jalapeno sauce as a condiment and you'll liven up the everyday.

Creamy Jalapeno Sauce

Makes about 2 cups

1 package Hidden Valley Ranch dip mix
1 cup low fat mayonnaise (we used Hellmann's®)
1/2 cup low fat sour cream
1 (7 ounce can) tomatillo sauce (salsa verde)
1/2 cup fresh cilantro leaves
1 jalapeno - chopped (remove the seeds if you want it less spicy)

Place all ingredients in a blender and blend until smooth. Chill at least one hour before serving.

This highly addictive sauce works great as a dip with tortilla chips, as well as a topping for shrimp and fish tacos. Add less jalapeno and it's a great salad dressing (too much jalapeno overpowers a simple green salad)

Per Serving (per quarter cup): 73 Calories; 3g Fat (34.4% calories from fat); 1g Protein; 11g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 640mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Week of July 11, 2010

Grilled Veggie Packets

If you are already going to heat up the grill, make up veggie foil packets ahead of time and cut your meal preparation down to hardly anything.

  • 2 1/2 pounds new potatoes, thinly sliced
  • 1 large sweet potato, thinly sliced
  • 2 sweet hybrid onions, sliced 1/4 inch thick
  • 1/2 pound fresh green beans, cut into 1 inch pieces
  • 1 sprig fresh rosemary
  • 1 sprig fresh thyme
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 tablespoons olive oil
Preheat grill for high heat.

In a large bowl, combine the new potatoes, sweet potato, Vidalia onions, green beans, rosemary, and thyme. Stir in 2 tablespoons olive oil, salt, and pepper to coat.

Using 2 to 3 layers of nonstick release foil, create desired number of foil packets. Distribute vegetable mixture evenly among the packets. Seal tightly.

Place packets on the preheated grill. Cook 30 minutes, turning once, or until potatoes are tender.


Week of July 4, 2010

Just a small amount of oil is all you need to cook an Asian-inspired main dish in minutes. What could be better? Quick, Easy and Healthy!!!

Stir-frying makes the most of lean proteins and a whole lot of fresh vegetables, retaining great flavor and crispy texture. Because stir-frying is fast, it's best to have the ingredients prepped prior to starting cooking.

Sesame Pork Loin Stir-Fry
Serves 4

  • 2 tablespoons sesame seeds, toasted
  • 1 tablespoon sesame oil or vegetable oil
  • 1 pound lean pork loin, cut into thin strips
  • 2 tablespoons honey
  • 3 tablespoons soy sauce
  • 1/2 teaspoon ground ginger
  • 1/3 lb snow peas, washed, ends removed
  • 1 - 8 ounce can water chesnuts

Add oil to a skillet or wok.

Brown the pork over high heat, lower heat add seeds honey, soy,& ginger, mix well Add snow peas cook for 2 minutes stirring. Add water chestnuts and serve over rice.


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