Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Steaming is one of the most healthy ways to cook chicken, fish vegetables.
When roasting or grilling meat, place on a rack to allow the fat to drain.
Heart Healthy
New Recipes


Week of November 3, 2002
Want a low fat appetizer that EVERYONE will love? Try this lemony sauce with grilled chicken. So tasty! All ages will enjoy!

• 1/4 cup extra-virgin olive oil
• 1/4 cup lemon juice
• 3 Tablespoons chopped fresh oregano
• 3/4 teaspoon salt
• 1/2 teaspoon fresh ground pepper
• 1 pound boneless, skinless chicken   breasts, sliced in 3/4 inch strips
• 1 cup yogurt
• 2 teaspoons fresh orange juice
• 1/2 teaspoon fresh minced garlic
• 1/2 teaspoon ground cumin

Marinate the Chicken:
Combine olive oil, 2 tablespoons lemon juice, 2 tablespoons oregano, 1/2 teaspoons salt, and pepper in a large bowl. Add the chicken and marinate for 20 minutes.
Make Lemon Sauce: Stir together the remaining ingredients in a medium bowl. Cover and refrigerate.
Cook the Chicken: Heat grill to medium high. Run skewers through chicken pieces and grill for about 4 minutes, turn over and grill until cooked through - about 4 more minutes. Serve with Lemon Sauce.

Makes about 20 skewers. Per Serving: Protein 5.7g, Fat 3.4g, Carbohydrates 1.1g, Fiber 0g, Sodium 101mg, Cholesterol 14.7mg, Calories 58.2.

Week of November 10, 2002
Looking for something light yet filling? Try these wonderful Pork Spring Rolls. Serve as an appetizer or with a bowl of your favorite Asian vegetable soup for a wonderful light lunch. Makes 18 rolls.

• 1/4 cup brown sugar
• 1/2 teaspoon fresh ground black pepper
• 1 tablespoon plus 1 teaspoon low   sodium soy sauce
• 1 - 1 3/4 pound pork tenderloin
• 2 tablespoons crystallized ginger,   chopped
• 1/2 cup plum sauce
• 1/2 teaspoon dry mustard
• 1 tablespoon vegetable oil
• 1 large seedless cucumber, cut into 1/8   inch long strips
• 8 green onions, cut into 1/8 inch thick, 3   inch long strips
• 18 spring roll wrappers

Marinate the pork: Combine 1 tablespoon soy sauce, brown sugar and pepper in a large dish. Add the pork tenderloin, turn to coat and let sit 15 minutes.
Make the sauce: Preheat oven to 400°F. Stir together the plum sauce, crystallized ginger, remaining soy sauce, and mustard in a small bowl and set aside.
Cook the pork: Heat the vegetables oil over medium-high heat in a large, oven proof skillet. Remove meat from marinade and brown on all sides. Transfer to the oven and roast until an internal temperature of 155° F is reached - 15 to 20 minutes. Place the pork loin on a cutting board, let sit 10 minutes, slice into 1/2 inch thick strips and set aside.
Assemble the spring rolls:
Place the spring roll wrappers in a large bowl and immerse in warm water. Let sit until softened - about 3 minutes. Remove one wrapper from the water, place on a clean surface and blot excess water with a paper towel. Place two pieces of pork, about 1 teaspoon of sauce, 3 cucumber pieces, and 3 onion pieces in the center of the wrapper toward the top and roll toward you to create spring roll. Repeat with remaining ingredients. Serve immediately or cover with a damp paper towel and refrigerate.

Nutrition information per serving - Protein 6.4g, Fat 2g, Carbohydrate 11g, Fiber 2g, Sodium 162mg,
Cholesterol 14.9mg, Calories 89.5

Week of November 17, 2002
Kids are kids and they need a fast and easy low fat snack when they get home from school to tide them over until dinner. Try this great little frozen treat from the Kraft® kitchens. Even big kids like these Creamy Cool Grahamwiches.

1-1/2 cups thawed low fat or fat free COOL WHIP® Whipped Topping
24 squares HONEY MAID Cinnamon Grahams

Spread 2 tablespoons whipped topping on each of 12 graham squares. Top with remaining graham squares. Place in single layer on cookie sheet. Freeze 3 hours or until firm. Individually wrap; store in freezer for up to one week. Makes 12.

Week of November 24, 2002
The weather is getting colder and a nice warm breakfast is in order. But you are not in the mood for muffins, toast, breakfast burritos or the same low fat omelet that you have mastered. Try some Baked Breakfast Apples.

• 2 medium apples, cut into bit-size pieces
• 2 tablespooons chopped pitted dates
• 1/4 teaspoon ground cinnamon
• 1/2 cup apple juice
• 1 tablespoon raspberry spreadable fruit
• 1/4 cup low fat granola

In two individual casseroles combine apples and dates. Sprinkle with cinnamon. Pour half the apple juice over each apple mixture. Bake covered in a 350° oven for 20 to 25 minutes or until apples are slightly tender. Stir spreadable fruit; spoon over apple mixtures. Sprinkle with granola. Serve warm. Makes 2 servings.


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