Healthy Recipes
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Healthy Recipes
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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.
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Week of July 24, 2011

Great Grilled Veggies

  • 3 red bell peppers, seeded and halved
  • 3 yellow squash (about 1 pound total), sliced lengthwise into 1/2-inch-thick rectangles
  • 3 zucchini (about 12 ounces total), sliced lengthwise into 1/2-inch-thick rectangles
  • 3 Japanese eggplant (12 ounces total), sliced lengthwise into 1/2-inch-thick rectangles
  • 12 cremini mushrooms
  • 1 bunch (1-pound) asparagus, trimmed
  • 12 green onions, roots cut off
  • 1/4 cup plus 2 tablespoons olive oil
  • Salt and freshly ground black pepper
  • 3 tablespoons balsamic vinegar
  • 2 garlic cloves, minced
  • 1 teaspoon chopped fresh Italian parsley leaves
  • 1 teaspoon chopped fresh basil leaves
  • 1/2 teaspoon finely chopped fresh rosemary leaves

Place a grill pan over medium-high heat or prepare the barbecue (medium-high heat). Brush the vegetables with 1/4 cup of the oil to coat lightly. Sprinkle the vegetables with salt and pepper. Working in batches, grill the vegetables until tender and lightly charred all over, about 8 to 10 minutes for the bell peppers; 7 minutes for the yellow squash, zucchini, eggplant, and mushrooms; 4 minutes for the asparagus and green onions. Arrange the vegetables on a platter. The key to getting those great grill marks is to not shift the vegetables too frequently once they've been placed on the hot grill.

Meanwhile, whisk the remaining 2 tablespoons of oil, balsamic vinegar, garlic, parsley, basil, and rosemary in a small bowl to blend. Add salt and pepper to taste. Drizzle the herb mixture over the vegetables. Serve the vegetables, warm or at room temperature.

 

Week of July 17, 2011

Old Timey Lemonade

  • 1 3/4 cups white sugar
  • 8 cups water
  • 1 1/2 cups lemon juice
In a small saucepan, combine sugar and 1 cup water. Bring to boil and stir to dissolve sugar. Allow to cool to room temperature, then cover and refrigerate until chilled.

Remove seeds from lemon juice, but leave pulp. In pitcher, stir together chilled syrup, lemon juice and remaining 7 cups water.

* COOKS NOTE: If you are diabetic or watching sugar intake, just dissolve Splenda, Stevia, Agave, or other artificial sweetner in lukewarm water and then chill and following remaining directions.

Week of July 10, 2011

Healthy Desserts

Blueberry Orange Parfaits
Serves 4

1/2 teaspoon grated orange rind
2 (7-ounce) containers fat-free vanilla Greek-style yogurt (we used Dannon)
2 cups fresh blueberries
2 cups orange sections (about 2 large) *
1/4 cup granola

Combine first orange rind and yogurt in a small bowl, stirring until blended. Spoon 1/4 cup blueberries into each of 4 tall glasses. Spoon about 2 1/2 tablespoons yogurt mixture over blueberries in each glass. Add 1/4 cup orange to each serving. Repeat layers with remaining blueberries, yogurt mixture, and orange. Sprinkle 1 tablespoon granola over each serving; serve immediately.

COOK'S NOTE: Many different parfaits may be made using this method. Try strawberries with bananas topped with a crumbled chocolate grahams or any other berry combo. You can also use plain

Greek yogurt and sweeten with honey. My all time favorite is using plain Greek yogurt sweetened with Stevia in the Raw and a dab of vanilla extract.

* Can be found canned in the refrigerated produce isle.

Per Serving: 210 Calories; 3g Fat (10.6% calories from fat); 1g Saturated Fat; 7g Protein; 42g Carbohydrate; 5g Dietary Fiber; 2mg Cholesterol; 73mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Fruit; 1/2 Fat; 1 Other Carbohydrates.

Week of July 3, 2011

Vegetarian Grilling

Not everyone likes meat, poultry or fish. When grilling it is easy to please everyone. Just stuff these beauties earlier in the day and refrigerate until time to grill. It's as easy as can be.

Grilled Stuffed Portobello Mushrooms
Serves 2 (serving size: 1 mushroom cap)

2 (4 1/2-inch) portobello mushroom caps
2 teaspoons olive oil, divided
1 garlic clove, minced
3/4 cup minced onion
1 1/2 teaspoons chopped fresh oregano
1/2 cup baby spinach leaves
1/4 cup grated Parmesan cheese
1/3 cup Italian-seasoned panko (We used Kroger's brand)
1 1/2 teaspoons balsamic vinegar
1/2 teaspoon black pepper

Prepare grill.

Remove stem and brown gills from undersides of mushrooms using a spoon; discard gills. Set mushroom caps aside.

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add mushroom caps, garlic, and onion; sauté 2 minutes. Remove mushroom caps and set aside. Add oregano and spinach to the skillet; saute 1 minute or until spinach wilts.

Transfer spinach mixture to a medium bowl; stir in remaining 1 teaspoon oil, cheese, panko, vinegar, and pepper. Divide filling evenly among mushrooms, spooning onto gill sides.

Grill 7 minutes.

Per Serving: 162 Calories; 6g Fat (32.7% calories from fat); 2g Saturated Fat; 9g Protein; 20g Carbohydrate; 3g Dietary Fiber; 8mg Cholesterol; 228mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat.

 


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