Healthy Recipes
Healthy Recipes
Healthy Recipes
Low Fat
Low Fat Recipes
Instead of serving high fat gravy with meat and poultry, try serving with salsas or chutney.
Instead of greasing or oiling pans for baking, use parch-ment paper. Easy clean up too!
Heart Healthy
New Recipes


Week of October 6, 2002
Presentation can often make all the difference in a pleasurable dining experience. And if it is a pleasing experience, it becomes special as well as satisfying. The effect does not have to be difficult. It can be as simple as this beautiful and colorful salad. The flavors are wonderful as well. Try this Orange Honey Salad. It will enliven even the most boring of meals.

1/4 cup red wine vinegar 1 head radicchio, leaves separated
1/4 cup honey 2 heads Boston or butter lettuce
1/4 cup water 2 oranges, peeled and separated into segments

Combine vinegar, honey and water in a small covered jar and shake well. Arrange lettuce and radicchio on 6 salad plates. Divide orange segments between salad plates and drizzle with dressing.

Each serving contains: 85 Calories, Trace g Fat (3% Calories from Fat), 0mg Cholesterol, 16mg Sodium, 21g Carbohydrates, 2g Protein, 2g Fiber

Week of October 13, 2002
Try cooking something with an international flair. Adding different flavors to your dining experiences keep you from getting bored and lapsing into bad habits. Try this flavorful Asian Stir-Fry.

• 1 ounce dried shiitake mushrooms
• 1 tablespoon cornstarch
• 6 ounces dried fettuccine
• 12 ounces skinless, boneless chicken   breast, cut into bite-size pieces
• 2 tablespoons dry sherry
• 2 tablespoons light soy sauce
• 1 tablespoon grated fresh ginger

• 2cloves garlic, minced
• Nonstick cooking spray
• 1 cup sugar snap peas
   (strings and tips removed)
• 8 ounces tiny whole carrots with tops
   (about 12), trimmed
• 4 green onions, bias-sliced into
  1-inch pieces
• Green onion strips (optional

In a small bowl, combine dried mushrooms and 1 cup warm water; let stand for 15 minutes. Drain mushrooms, squeezing out excess liquid; reserve liquid. Slice mushroom caps; discard stems. Stir cornstarch into reserved mushroom liquid.
Meanwhile, cook pasta according to package directions. Drain; keep warm.
In a bowl, stir together the chicken, sherry, soy sauce, ginger and garlic; set aside.
Lightly coat a wok or large skillet with nonstick cooking spray. Heat wok or skillet over medium-high heat. Stir-fry sugar snap peas and carrots for 3 to 4 minutes or until crisp-tender. Add green onions and stir-fry for 1 minute more. Remove vegetables from wok; set aside. Add chicken mixture to wok. Stir-fry for 2 to 4 minutes or until chicken is no longer pink. Push chicken from center of wok. Stir cornstarch mixture; add to center of wok. Cook and stir until thickened and bubbly.
Return vegetables to wok. Add mushrooms and pasta. Stir to coat with sauce. Cook and stir for 1 minute or until heated through. If desired, garnish with green onion curls.
Makes 4 servings.

Nutrition information per serving: 333 cal., 3 g total fat (1 g saturated fat), 45 mg chol., 324 mg sodium, 48 g carbo., 3 g fiber, 25 g pro.

Week of October 20, 2002
Comfort food is sometimes really food from our childhood. Here is an old childhood favorite of mine, redone low fat style of course.

Low Fat Apple Crisp

• 6 cups sliced peeled apples
• 1/4 cup granulated sugar
• 2 tablespoons all purpose flour
• 2 teaspoons cinnamon
• 1 cup quick cooking rolled oats
• 1/4 cup packed brown sugar
• 1 teaspoon cinnamon
• 3 tablespoons soft margarine

In 8 cup baking dish, combine apples. In small bowl, combine sugar, flour, and cinnamon, mix with apples.

Topping: Combine rolled oats, sugar, and cinnamon. With pastry blender or two knives, cut in margarine until crumbly.

Bake in 350° F oven for 55 minutes or microwave at high (100%) power for 15 minutes or until mixture is bubbling. Serve warm or cold. Top with low fat frozen yogurt for a splurge.

Makes 8 servings.

One serving provides: Calories:194, Fat: 5.3 grams, % of calories from fat:23%, Cholesterol: 0 mg

Week of October 27, 2002
Some times the muchies just hit you and you have to have something to nibble on. This is the time to have a few good recipes in your repertoire to add some dazzle to your everyday fare. Try this Cucumber Crudite Dip to enliven your raw veggies for a low fat and low calorie snack.

• 1 large seedless cucumber, peeled
• 1 Tablespoon salt
• 8 ounces low fat cream cheese, softened
• 2 tablespoons low fat sour cream
• 2 teaspoons chopped fresh thyme
• 1 teaspoon lemon zest
• 1/4 teaspoon finely ground black  pepper 
Combine the cucumber and salt in the bowl of a food processor fitted with a metal blade. Process until the cucumber is puréed; strain the mixture through a fine strainer and set aside. Place the cream cheese, sour cream, thyme, zest, and pepper in a small bowl and stir until smooth. Add the puréed cucumber and stir to comine, cover and refrigerate until ready to serve Garnish with fresh thyme, if desired, and serve with fresh raw vegetables.

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