Healthy Recipes

[cindy0721]

I noticed alot of us are trying to get back on track with our health and better eating habits, so I thought why not share with each other healthy alternative recipes that wont add 5 lbs to each thigh..lol... I for one would love some new ones... you always see them in websites but its good to know reviews from other people!

[Amber_lv]

Great idea!!

[cindy0721]

2 Tbl vegetable oil, divided
1 boneless, skinless chicken breasts, cut into thin strips
1 cup red pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
½ cup sliced water chestnuts
¼ cup sliced green onions
1 Tbl grated fresh ginger root
1 large clove of garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 Tbl Equal® Spoonful
2 Tbl light soy sauce
4 tsp cornstarch
2 tsp dark sesame oil
1 salt and pepper to taste

Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink; remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic to skillet. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste.
Serve over hot cooked rice, if desired.

Calories 263
Carbohydrate 11g
Protein 29g
Fat 11g
Cholesterol 66mg
Sodium 411mg
Exchanges

2 Vegetables
4 Meats

[cindy0721]

Sweet & Sour Chicken (YUMMY)

8 TYSON ® boneless , skinless chicken breasts
1 dash (20-oz) DOLE ® Pineapple Chunks
3 Tbl packed brown sugar
3 Tbl ketchup
3 Tbl soy sauce
2 Tbl white or cider vinegar
1 Tbl cornstarch
1 tsp ground ginger

Grill or broil chicken 5 minutes on each side or until chicken is no longer pink in center.
Combine pineapple chunks, brown sugar, ketchup, soy sauce, vinegar, cornstarch and ginger in saucepan.
Cook until sauce boils and thickens.
Spoon sauce over broiled or grilled chicken before serving.

Calories 216
Carbohydrate 18g
Protein 28g
Cholesterol 72mg
Sodium 485mg
Exchanges

1 Fruit
3 Meats

[Amber_lv]

Originally Posted by cindy0721

Sweet & Sour Chicken (YUMMY)

8 TYSON ® boneless , skinless chicken breasts
1 dash (20-oz) DOLE ® Pineapple Chunks
3 Tbl packed brown sugar
3 Tbl ketchup
3 Tbl soy sauce
2 Tbl white or cider vinegar
1 Tbl cornstarch
1 tsp ground ginger

Grill or broil chicken 5 minutes on each side or until chicken is no longer pink in center.
Combine pineapple chunks, brown sugar, ketchup, soy sauce, vinegar, cornstarch and ginger in saucepan.
Cook until sauce boils and thickens.
Spoon sauce over broiled or grilled chicken before serving.

Calories 216
Carbohydrate 18g
Protein 28g
Cholesterol 72mg
Sodium 485mg
Exchanges

1 Fruit
3 Meats

mmmm.. sounds yummy!!

[RLC12345678]

Chicken Casserole

4 boneless skinless chicken breasts
8 oz bowtie pasta
Fat Free Sour Cream
1 can cream of mushroom soup
1 can cream of chicken soup
Kraft Fat Free (or 2%) shredded cheese
1 sleeve Reduced Fat Ritz Crackers crushed

1. boil chicken breasts and either shred or chop in food processor
2. boil pasta in same water that chicken was boiled in
3. Combine chicken, pasta, sour cream, soups, 1/4 sleeve of crackers, and cheese until you get desired consistency.
4. Top with remaining crushed crackers.
5. Over with tin foil and bake at 350 for 30 minutes.
6. Remove tin foil and continue to bake until crackers are golden brown on top.
7. ENJOY!

[cindy0721]

Originally Posted by RLC12345678

Chicken Casserole

4 boneless skinless chicken breasts
8 oz bowtie pasta
Fat Free Sour Cream
1 can cream of mushroom soup
1 can cream of chicken soup
Kraft Fat Free (or 2%) shredded cheese
1 sleeve Reduced Fat Ritz Crackers crushed

1. boil chicken breasts and either shred or chop in food processor
2. boil pasta in same water that chicken was boiled in
3. Combine chicken, pasta, sour cream, soups, 1/4 sleeve of crackers, and cheese until you get desired consistency.
4. Top with remaining crushed crackers.
5. Over with tin foil and bake at 350 for 30 minutes.
6. Remove tin foil and continue to bake until crackers are golden brown on top.
7. ENJOY!

that sounds yummy...

Oven Fried Chicken Breasts (cooks illustrated)

1 5oz. box of Melba toast, broken into 1in. Pieces
2 tbsp. Veg. Oil
3 lg. Egg whites
¼ tsp. Garlic powder
1/8 tsp.Cayenne
4 bone in chicken breasts, skin removed ( about 10 oz. each)
S & P
Veg. Oil spray

Preheat oven to 450 degrees. Use upper middle rack.
Process the toast in a processor til looks like course crumbs, can put in a zip lock & smash. Spread in a shallow dish. In a bowl whisk the egg whites, garlic & cayenne. Pat chicken dry, season w/ S & P. Dip in egg whites & coat w/ crumbs. Press on the crumbs to be sure it’s coated. Place on a sprayed cookie sheet make sure there placed about 2 in. apart. Spray evenly w/ the veg. oil spray. Bake til golden & no longer pink, about 40 min. Serve immediately.

Note to self: You can use 4 boneless skinless breasts, reduce the cooking time to about 25 min.

Serve 4 per serving: Calories 460, Fat 11 g., Sat. Fat 1.5g., Chol. 130 mg., Carbs. 28g., Protein 59g.
Fiber 2g., Sodium 720 mg.

Zucchini Stix

Veg oil spray
3tbsp. seasoned dry bread crumbs
2 tbsp. grated parmesan cheese
1 egg white
1 tsp low-fat milk
2 small zucchini (about 4 oz. each) Cut into quarters lengthwise.
1/3c. Spaghetti sauce ( optional)

Preheat oven to 400 degrees. Spray a sheet w/ spray.
Combine bread crumbs & cheese, & place in a shallow dish. Combine the egg & milk in another dish, beat w/ a fork til blended. Dip each piece in crumbs, then egg, then crumbs again. Place on the sheet, coat the zucchini well w/ the spray. Bake 15-18 min. or til golden. Serve w/ sauce.

Note to self: You can do this w/ mushrooms or broccoli tops also.

Servings 4 per serving: Calories 69, Fat 2g, Sat. Fat 1g., Protein 4g., Carbs. 9g., Chol. 6mg.,
Sodium 329 mg., Fiber 1g.

Everyday Macaroni & Cheese (lower fat)

Salt
½ lb. elbow macaroni ( about 2c.)
1 (12 oz) can reduced -fat evaporated milk
3/4c. 2% milk
¼ tsp. dry mustard
1/8 tsp. garlic powder (optional)
Pinch cayenne
2 tsp. Cornstarch
8 oz. 50% light cheddar cheese, grated (about 2 c.)

Cook the macaroni in the salted water, about 5 min Drain in a colander & set aside. In the now empty pan place the evap. milk, 1/2c. of the 2% milk, mustard, garlic powder (if using), cayenne, & ½ tsp. salt
Bring to a boil, reduce to a simmer. Whisk in the cornstarch w/ the rest of the 2% milk, then whisk in the simmering mixture. Whisk constantly until thickened, about 2min. Off the heat whisk in the cheddar until melted & smooth. Let set for about 2-5 min to thicken.

Serves 5 per serving: Calories 360, Fat 10 g., Sat. Fat 6 g., Chol. 40 mg., Carb.45g., Protein 24g.
Fiber 1g., Sodium 720 mg

Important note: Don’t be tempted to use pre-shredded or non-fat cheddar the texture & flavor will suffer substantially. For best results, choose a low-fat cheddar cheese that is sold in block form & has 50% fat & calories of regular cheese. (Cabot is a good brand) Classic mac. & cheese has about 650 cal. & 40 g. of fat per servings.

You can add ham and/or peas to this dish

[Janet]

Thanks, I love mac and cheese. With it being lower fat that will help me a bunch!!!!

[Amber_lv]

Ok guys i'm not a health food person at all but Martha Stewart made this spaghetti squash and meat ball stuff the other day and my mother and i made it!! It was so yummy it's like spaghetti but with squash well here is the recipe you really need to try it i know it sounds weird but it is great i am very picky! Here is the link
http://www.marthastewart.com/page.jh...&layout=martha