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
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Week of July 30, 2012

Cool off the dog days of summer with these light and fruity pops. You get acreamy textured pop for only 46 calories per pop.

Strawberries and Cream Fruit Pops
Makes about 6 pops

2 cups rinsed, hulled strawberries
1/2 cup light sour cream
2 to 3 tablespoons sugar
2 teaspoons lemon juice

In a blender, whirl 2 cups rinsed, hulled strawberries until smooth. Push through a fine strainer into a 1-quart glass measure; discard seeds. Return berry purée to blender and whirl in 1/2 cup light sour cream, 2 to 3 tablespoons sugar (to taste), and 2 teaspoons lemon juice until smooth.

Pour fruit mixture into 6 to 8 juice bar molds. Attach covers firmly and insert sticks, leaving 1 1/2 to 2 inches of each sticking out. Set molds in freezer, making sure they're level and upright, and freeze until firm, at least 3 hours, or up to 2 weeks.

To unmold, run warm water over the molds up to the rim, just until pops are released from sides, 5 to 15 seconds. Remove the covers and pull out the pops.

Notes: Use juice bar or pop molds with a 1/4 to 1/3 cup capacity. If you do not have any, you can use small dixie cups. They work just fine.

Per Serving (per pop): 46 Calories; 1g Fat (9.8% calories from fat); trace Saturated Fat; 1g Protein; 11g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 5mg Sodium. Exchanges: 0 Lean Meat; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates.


Week of July 23, 2012

Packing A Lunch

Are you always looking for something different to pack for lunch? Many of us do not have access at lunch to a microwave or toaster oven, so it is usally sandwiches for us.But the same old ham or turkey sandwich can get old. Get a little zing with this great Roast Beef Sandwich. It is soooo good!

Easy Roast Beef Sandwich
Serves 1

• 1 tablespoon low fat mayonnaise (we used Hellman's)
• 2 teaspoons prepared horseradish
• 2 teaspoons chili sauce
• 2 (1-ounce) slices rye bread
• 1 romaine lettuce leaf
• 3 ounces thinly sliced deli roast beef (we used Boars Head London Port Roast Beef)
• 2 (1/4-inch-thick) slices tomato
• 1 (1/8-inch-thick) slice red onion, separated into rings

Combine first 3 ingredients. Spread mayonnaise mixture on one bread slice. Top with lettuce leaf, roast beef, tomato slices, onion, and remaining bread slice.

Per Serving (1 sandwich: 305 Calories; 7g Fat (20.0% calories from fat); 2g Saturated Fat; 25g Protein; 36g Carbohydrate; 5g Dietary Fiber; 61mg Cholesterol; 1073mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.


Week of July 8, 2012

Summer is always full of sweet corn to go with cookouts, but getting those nasty little husks and silks off can be a little wearisome.

Try this great little trick called NUKE & SHAKE! Amazing!


Week of July 1, 2012

Red White and Blue Trifle
Serves 16

10 ounces angle food cake, cut into 1 inch cubes
2 pints strawberries, sliced (or a mixture of raspberries and strawberries)
2 pints blueberries
4 cups cold skim milk
2 packages sugar-free cheesecake flavored instant pudding mix
16 ounces Marzetti sugar-free strawberry glaze ()we used Marzetti's)

Make the pudding according to package directions. Let stand for 2 minutes or until soft-set.

Arrange half of the cake in the bottom of a 14-cup trifle dish. Sprinkle evenly with a layer of blueberries. Spread half of the pudding over the blueberries, spread all of the strawberry glaze (1 1/2 cups) in a layer and layer with 1/2 strawberries. Layer the remaining cake cubes on top of the strawberries, then add more blueberries and top with the remaining pudding mixture. Finish with the remaining strawberries and blueberries, arranging them in a pretty pattern. Cover and refrigerate at least one 1 hour.

Per Serving: 116 Calories; trace Fat (3.2% calories from fat); trace Saturated Fat; 4g Protein; 26g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 294mg Sodium. Exchanges: 1/2 Fruit; 0 Non-Fat Milk; 1/2 Other Carbohydrates.

COOK'S NOTE: Can top with a big dollop of thawed frozen whipped topping if desired. However it really does not need it


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