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In order to hit your goals, nutrition is a major part of the equation. To look and feel good... you have to eat good! Go to our nutrition section for up-to-date nutritional info...NOW, enjoy these delicious and healthy recipes you and your family will flip over!
ASIAN BEEF STIR-FRY
Servings: 4
Prep Time: 30 minutes
INGREDIENTS
1 box (8) oz. wheat pasta noodles
1 lb. lean sirloin steak (fat trimmed off)
1/8 tsp crushed red pepper flakes
3 cloves garlic, minced
1 onion , sliced
4 celery stalks, sliced
1 head napa cabbage, shredded (also known as chinese cabbage or bok-choy)
1/2 cup lite soy sauce
DIRECTIONS
1) Prepare spagetti noodles per package directions.
2) While noodles are cooking, slice steak lengthwise into 2-inch strips...cut cross-wise into 1/8 inch slices.
3) Lightly coat large skillet or wok with canola cooking spray...over med-high heat, stir fry red pepper flakes and garlic for 1 minute.
4) Add steak strips to skillet, stir-fry just until no longer pink (approx. 2 minutes)...Remove steak from skillet and set aside.
5) Lightly recoat the skillet with cooking spray. Stir-fry onion and celery until tender(approx. 5 minutes). Add cabbage and cook until crisp-tender, (approx. 2 more minutes).
6) Return steak to skillet. Add cooked noodles and the lite soy sauce...mix gently and heat thoroughly.
7) Divide into four portions, serve and enjoy!
HONG- KONG SHRIMP ( Stir-fry sweet and spicy shrimp over steamed rice and soybeans)
Serving: 4
Prep time: 25 minutes
INGREDIENTS
1 cup uncooked jasmine rice
1 12 oz. package of frozen soybeans ( shelled edamame...pronounced eh-dah-MAH-meh)
1 lb. raw. peeled shrimp
1 1/2 tsp corn starch
1/8 tsp white pepper
1/4 cup fat-free, reduced sodium chicken broth
1/4 cup ketchup
2 tbsp lite soy sauce
2 tbsp rice wine vinegar
2 tbsp chili, garlic sauce ( found in the asian food section)
2 tsp olive oil
6 cloves garlic minced
1 tsp fresh ginger grated or ground ginger
1 shallot minced
1 jalapeno pepper, seeded and minced
1/4 cup egg substitute
DIRECTIONS
1) Prepare jasmine rice per package instructions.
2) While rice is cooking, prepare soybeans in microwave per package instructions.
3) Then, in med. mixing bowl, stir together shrimp, cornstarch and white pepper...set aside
4) In small mixing bowl, combine chicken broth, ketchup, soy sauce, rice vinegar, and chili garlic sauce...set aside
5) Heat oil in heavy skillet or wok over high heat. Add garlic, ginger, shallot and jalapeno...stir-fry for 30 seconds. Add shrimp mixture to wok and stir-fry for 2 minutes. Then add chicken broth mixture and stir-fry for an additional 1 more minutes.
6) While stirring, slowly pour the egg substitute into the shrimp mixture. Continue to cook, stirring constantly, for another 30 seconds.
7) Divide the rice into 4 portions. Spoon a portion of the shrimp over each serving of rice. Place a fourth of the soybeans on each plate..serve and enjoy!
ROSE MARY CHICKEN SAMPOREE ( Balsamic galazed chicken breast/couscous/steamed broccoli )
Serving:4
Prep time: 25 minutes
INGREDIENTS
3 Tbsp balsamic vinegar
2 Tbsp olive oil...divided
3 Tbsp fesh rosemary, chopped, divided
1/4 tsp ground black pepper
3 cloves garlic, minced
4 5 oz. portions of raw. boneless chicken breast
1 1/2 cups water
1 cup plain couscous
1 lb. broccoli florets
2 Tbsp Pine nuts
1 lemon , halved
DIRECTIONS
1) In pie plate, mix balsamic vinegar, 1 Tbsp olive oil, 2 Tbsp fresh Rose Mary, black pepper and garlic. Add chicken and turn to coat.
2) Lightly coat a large skillet with canola cooking spray and place over med-high heat. Place chicken in skillet and cook fo 6 minutes. Turn and cook until no longer pink in the center...about 6 more minutes.
3) In med. saucepan, combine water and remaining 1Tbsp olive oil and bring to a boil over high heat. Stir in the couscous, cover, remove from heat and allow to stand for 5 minutes. Fluff with a fork before serving.
4) While the couscous is cooking, place the broccoli in a baking dish with 2 Tbsp of water. Cover and microwave on high for 4 minutes. Stir brocoli and return to microwave until crisp-tender, about four minutes.
5) Slice cooked chicken. Place a portion of the couscous on each of 4 plates and top with a portion of the chicken along with a serving of broccoli.
6) Top each with about a fourth of the Pine nuts, remaining fresh Rose Mary and a squeeze of lemon..serve and enjoy!
GRILLED ALASKAN SALMON ( SWEET BAKED YAM/SALMON/SAUTEED SPINACH & MUSHROOMS)
Serving: 2
Prep time: 50 minutes
INGREDIENTS
2 portion sized yams
1 lemon, halved, divided
2 5 oz. portions skinned salmon fillets
2 tsp olive oil
8 oz. fresh mushrooms , sliced
1 5 oz. bag baby spinach leaves
DIRECTIONS
1) Preheat oven to 450 degrees F
2) Place yams on baking sheet and bake until tender...about 45 minutes
3) After yams have baked for about 25 minutes, preheat grill to med.
4) Squeeze half the lemon over salmon fillets and brush with oilive oil. Place salmon on grill and cook until opaque throughout, about five minutes on each side.
5) While salmon is cooking, lightly coat a heavy skillet with butter flavored cooking spray and place over med-high heat. Add mushrooms and saute' for 3 minutes. Add spinach and saute' until wilted, about 3 more minutes.
6) Place a portion of salmon on a bed of spinach along with a portion size yam on each plate. Squeeze remaining lemon over salmon and spinach...serve and enjoy!
**TIP... To keep salmon fillets from sticking to grill... before heating, wipe grill grates with olive oil or apply cooking spray.
CHOCOLATE FORREST PUDDING ( layers of nutrient-riched chocolate puddding, cherries/topping)
Servings: 2
Prep Time: 25 minutes
INGREDIENTS:
1 cup cold skim milk
1 packet chocolate Myoplex lite (found in health stores...GNC/The Vitamin Shoppe, etc.)
2 tbsp fat-free, sugar-free chocolate instant pudding mix
1/2 cup sugar-free cherry pie filling
1/2 cup fat-free Cool Whip
DIRECTIONS
1) Pour skim milk in blender. Then add Myoplex powder and blend on medium speed for 15 seconds.
2) Add pudding mix and blend on high speed until thick and creamy, about 45 seconds ( stop the blender to stir with spoon and scrape down sides as needed).
3) Spoon layers of pudding and cherry pie filling in 2 desert glasses. Chill in frig. for at least 20 minutes.
4) Top each with a dollop of Cool Whip.... ENJOY!
HEALTHY CHEESECAKE (sliced strawberries over protein-rich cheesecake in a graham cracker crust)
Serving: 8
Prep time: 3 hours
INGREDIENTS...
1 cup low-fat cottage cheese
1 tbsp vanilla extract
3 tbsp Splenda granular
12oz. fat-free cream cheese, softened at room temp.
1 cup egg substitute
1 Ready Crust reduced-fat graham cracker crust
1/2 cup fat-free sour cream
2 tsp sugar substitute
1 cup fresh strawberries, sliced
DIRECTIONS
1) Preheat oven to 350 degrees F
2) Spoon cottage cheese into blender and blend until smooth, about 30 seconds. Add vanilla extract and Splenda...blend for about 15 more seconds.
3) Add the softened cream cheese and blend for about 30 seconds, scraping down the sides as needed. While blending, gradually add the egg substitute and continue to blend unil smooth, about 45 seconds.
4) Pour cheese filling into Ready Crust and bake until set, about 35 minutes.
5) Remove cheesecake from oven and cool for about 15 minutes. Then cover and refrigerate for at least 2 hours.
6) Prior to serving, in a small mixing bowl, combine sour cream and sugar substitute.
7) Slice cheesecake into 8 portions, top with sliced strawberries and sour cream....ENJOY!
NOTE: THE COTTAGE CHEESE ADDS A NICE TOUCH AND BOOST THE RECIPE WITH HEALTHY PROTEIN. IT ALSO MAKES A SMOOTH TEXTURE AND GIVES THE RECIPE A RICH FLAVOR.
PEACH & GINGER CHICKEN
Servings: 4
Prep : 20 minutes
INGREDIENTS:
Canola nonstick spray coating
4 med.( 12ozs. total) skinless, boneless chicken breast
1 8-oz. canned peach slices in LIGHT syrup
1 tsp cornstarch
1/2 tsp grated gingerroot or 1/8 tsp ground ginger
1/4 tsp salt
1/2 of an 8-oz.can sliced water chestnuts, drained
2 cups hot cooked Jasmine rice
1 6 oz. package frozen Chinese snow pea pods...cooked and drained
PREPERATION:
1) Spray a large skillet with the nonstick spray coating. Preheat skillet over med heat. Add chicken. Cook over med. heat for 8-10 minutes or until tender and no longer pink...turn to brown evenly. Remove from skillet and keep warm.
2) Meanwhile drain peaches, reserving juice. Add water to juice to equal 1/2 cup. Stir in cornstarch, gingerroot and salt. Add to skillet. Cook and stir until thickened and bubbly. Cook and stir one minute more. Gently stir in peaches and water chestnuts...heat through.
3) On a serving platter or four individual plates, arrange rice, pea pods and chicken...Spoon sauce over chicken...ENJOY!
CHEESY POTATOES
Serving: 8
Prep : 25 minutes
INGREDIENTS
canola nonstick spray coating
1 1/2 cups skim milk
2 Tbsp all purpose flour
1/2 tsp salt or seasoned salt
1/8 tsp pepper
1/8 tsp garlic powder
1/2 chopped onion
4 med potatoes, peeled and thinly sliced
1/2 cup shredded low-fat cheddar cheese ( 2 oz.)
2 Tbsp chopped fresh parsley or 1 Tbsp dried parsley
PREPERATION
1) For sauce, in a small saucepan, stir together milk, flour, salt, pepper and garlic powder. Cook and stir over med heat until thickened and bubbly. Stir in onion.
2) Spray 1 1/2 Qt. casserol dish with nonstick spray coating. Place half of the potatoes in the casserol. Top with half of the sauce. Repeat layers with the remaining potatoes and sauce.
3) Bake, covered, in a 350 degreeF oven for 65 minutes or untill potatoes are tender, stirring once. Remove from oven and sprinkle with cheese. Cover and let stand for 1-2 minutes or until cheese is melted. If desired, garnish with parsley...ENJOY! |
