Healthy Eating Recipes from/for the Club
 

There are many YT people who have challenged themselves to start this New Year by eating healthier than they have in the past. Hope everyone is doing really well in your committment to change your eating habits!

To compliment this committment, I would like to begin this thread of Healthy Recipes. If anyone else would like to post, you are welcome to. Please try to follow these rules:

1. The recipe needs to have healthy ingredients.
2. Should be low-fat or fat free.
3. Should be low-sodium.
4. Should be tested by the poster and known to be D-LICIOUS!!! :p

Have fun with this, everyone!
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:luvu:
Fruity Angel Food
Ingredients:
1 Angel Food Cake
2 cups fresh or frozen berries of your choice (I use a bag of frozen mixed fruit: peaches, strawberries, and blueberries)
1 container Fat Free Cool Whip
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Prepare ahead so berry juice has time to soak in!

Either make your own Angel Food cake, or purchase one at your local grocery store. Although I am sure you will find this correct, read your label and find a fat free cake. (egg whites only)

Clean or thaw and slice berries. If using fresh tart berries, stir in 1/2 cup water and 2 tablespoons Splenda

Cut a 1 inch deep channel in the top of the cake with a sharp knife. Cut the cake that came from the channel into small pieces and mix with the fruit. Fill the channel with the fruit and cake mixture, and use the remainder to fill the hole in the center of the cake, retaining a few berries for decoration. Using Fat Free Cool Whip, frost the cake and put the retained berries on top. YUMMY!
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And here you go Villette!!
Carrot Cake. (adjusted recipe from the American Heart Association cookbook)
Ingredients:
Fat Free cooking spray
1/2 cup Egg Beaters
1/4 cup brown sugar
1/4 cup Splenda
1/2 cup plus 1 tablespoon applesauce
1/2 cup non-fat yogurt
1 cup white flour
1 cup wheat flour
1 1/2 cups grated carrots (2 medium)
1/2 cup raisins
1/4 cup dry roasted walnuts
1 1/2 teaspoons ground cinnamon
1 teaspoon baking soda

Preheat oven to 350 degrees. Spray an 8 inch square cake pan with fat free cooking spray.

In large bowl whisk together egg beaters, sugars, applesauce, and yogurt. In another large bowl, whisk together remaining ingredients. Add to liquid ingredients and whisk until just combined. Do not overmix! Pour batter into cake pan.

Bake for 30-35 minutes, and use the toothpick test to determine if done. Serve topped with fat free cool whip.

In the carrot cake recipe can you use 1/2 cup of Splenda instead of the 1/4 cup of brown sugar, also can all wheat flour be used instead of 1/2 white and 1/2 wheat ? I don't use sugar or white flour in recipes.

Whats the review on these two recipes ?

I don't see why not!
 

But I might try some mollasses instead of the brown sugar to give it that rich flavor. And yes, I have made this recipe with all wheat before, but it does give it a heavier consistency. It was STILL yummy though!!

If anyone tries this, let me know what you think!

AND see how easy it is to make substitutions in recipes?? :D

Recipes
Broccoli Cheese Soup


Was POINTS® value of | 10
Now POINTS® value of | 4
Servings | 4
Preparation Time | 14 min
Cooking Time | 10 min
Level of Difficulty | Easy

soups | Our cheesy broccoli soup is so creamy and delicious you'll never believe it's light.





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Ingredients


2 tsp olive oil
1/2 cup onion(s), minced
16 oz frozen chopped broccoli
29 oz canned chicken broth
4 oz Kraft Velveeta Light Reduced-Fat Pasteurized Processed Cheese Product, cut into cubes, or similar product
1/2 cup fat-free skim milk
1/2 tsp garlic powder
1/2 cup water
1/4 cup cornstarch


Instructions


Heat oil in a large saucepan over medium-high heat. Add onion and cook 3 minutes, until soft. Add broccoli and broth and bring to a boil; reduce heat to medium and simmer 3 minutes, until broccoli is tender.


Reduce heat to low, add cheese and stir until cheese melts; stir in milk and garlic powder.


Whisk together water and cornstarch. Add mixture to pan and simmer 2 minutes, until thick. Serve hot. Yields about 1 1/2 cups per serving.



OMG!!! This was such an awesome soup!!! Its like acomfort food that is perfect for the winter!!! I love it!! And its from Weight Watchers!!!!

I hope you enjoy as much as I did!!!!

Recipes
Tomato Spinach Slow Cooker Soup


POINTS® Value | 0
Servings | 8
Preparation Time | 20 min
Cooking Time | 300 min
Level of Difficulty | Easy

soups | Here, we give our low calorie soup an Italian accent. It's a perfect mid-afternoon pick-me-up or appetizer.





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Ingredients


10 oz spinach, baby, washed
2 medium carrot(s), chopped
2 medium stalk celery, chopped
1 large onion(s), chopped
1 clove garlic clove(s), minced
4 cup vegetable broth, low-sodium
28 oz canned diced tomatoes, no-salt added
2 leaf bay leaf
1 Tbsp dried basil
1 tsp dried oregano
1/2 tsp red pepper flakes, crushed


Instructions


Place all ingredients in a slow cooker. Cover and cook on high for 5 hours. Remove bay leaves, stir and serve. Yields about 1 cup per serving.





I know we all love soups this time of year!!! I know I do!!!! This was soooo easy and soo yummy!!!!! Perfect with a sandwich on whole grain bread remember!!!!! This was also from Weight watchers!!!!!

Recipes
Bean and Cheese Nachos


POINTS® Value | 3
Servings | 4
Preparation Time | 8 min
Cooking Time | 5 min
Level of Difficulty | Easy

side dishes | The protein in the beans and carbs in the tortilla chips make these nachos a great energy-boosting snack or light meal.





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Ingredients


32 items baked low-fat tortilla chips
1 cup fat-free canned refried beans
1/2 cup shredded reduced-fat Monterey Jack cheese
1/4 cup salsa


Instructions


Preheat oven to 350ºF. Layer tortilla chips on an ovenproof platter or baking sheet.


Spread beans evenly over chips and sprinkle with cheese. Bake until beans are hot and cheese is melted, about 5 minutes. Top with salsa. Yields about 8 chips per serving.


Flavor Booster: Garnish each serving with a thin slice of seeded jalapeno chile, or habanero chile, for a blast of heat.


Sooo quick and sooo yummy!!!! A great snack!!!!!

i dont know how low calorie it is:
Stuffed chicken breasts

Take a skinless boneless chicken breast, and slit it open
Stuff with dried bread, raisins, celery, ect.. (what you usually stuff a turkey with... i guess you could use ready made stuffing? ooo or laftovers from christmas?)
Put it in a pan and drizzle cambles cream of mushroom soup over it

Oh yeah, bake in the oven at 375 for about an hour

As a side dish i usually eat steamed vegetables with (VERY LITTLE) butter

RECIPES

RAW VEGGIE SOUP ( made in a blender )

Makes 4 cups of delicious soup in just 3 minutes.
It has only 29 calories a serving of 1 cup.

Place all ingredients in a heavy duty glass container blender
in the order listed. Secure the lid. Turn blender on pulse, then low,
then to the HIGHEST speed for 3 minutes. Stop and Serve !!

Its delicious and can be adjusted anyway you want it after blended.
You can add already cooked diced meats or whatever you like.

4 cups of steaming hot water
1 medium carrot, cut in 1 inch pieces
1 rib celery, cut in pieces with leaves
2 or 3 green scallions cut up
2 low sodium bouillon packets (beef,chicken or vegetable)
3 Tablespoons tomato paste ( I use low sodium ketsup )
Season to taste with no salt Mrs. Dash, pepper & salt substitute.

:aimeeyork :aimeeyork

There is a brown sugar substitute out now that you can use.

Hey ladies! Good start here! Keep sending in those recipes for everyone to try.

I didn't know this thread was here so I sent Glad some recipes which she'll be posting here.

From Pat
 

CREAMY COOKER CHICKEN

1 envelope dry onion soup mix
2 cups LOW FAT or FAT FREE sour cream
10-3/4 oz can LOW SODIUM Cream of Mushroom Soup
6 boneless, skinless chicken breast halves
Paprika

Combine soup mix, sour cream and cream of mushroom soup – blend with wisk – can do this in slow cooker.

Add chicken, pushing it down so it is submerged in the sauce (or take spoon and pour sauce over each piece of chicken. Sprinkle over top.

Cover – cook on LOW 8 hours.

Serve over rice, noodles or mashed potatoes or just with vegetables.

From Pat
 

HOMEMADE STIR FRY

2 cups Broccoli SLAW (in fresh vegetable section already cut up)
½ cup raw shredded Carrots
½ cup raw shredded zucchini
½ cup snow peas
½ cup raw shredded squash
2 t.Teriyaki sauce, Stir Fry

Put teriyaki sauce in wok or skillet, dump everything else in and mix it up.

Keep stirring and cook to your taste (others like it crunchy – some like it cooked well done) I like it somewhat crunchy.

From Pat
 

ORANGE PECAN GREEN BEANS

1 lb fresh green bean (or frozen pole beans steamed)
1/3 cup low fat or or fat free margerine
2 T. brown sugar (Sugar Twin – brown sugar replacement)
1 t. dried orange peel
1/3 cup chopped pecans or walnuts

Steam cook beans and drain.

In separate saucepan, heat remaining ingredients until warm. Pour over green beans; serve.

E A S Y ! ! !

From Pat
 

ROASTED ASPARAGUS

1 bunch asparagus, trimmed (we use baby asparagus)
1 T. olive oil
½ tsp garlic powder (not garlic salt)
Pepper
Parmesan Cheese (reduced fat)
Lemon Juice

Preheat oven to 400º.

Put oil & garlic powder in plastic bag.

Add asparagus; toss to coat.

Arrange in single layer on cooker sheet.

Bake until brown, stirring once (about 10 minutes)

Remove from oven.

Pepper to taste.

Sprinkle with reduced fat Parmesan Cheese, if desired

Good hot or cold.

From Pat
 

SUMMER CHICKEN SALAD

1 - 1/2 lbs boneless chicken breast halves - cooked, cooled & cubed (or buy canned white chicken)

1 (8 ounce) can mandarin oranges, drained

1 (8 ounce) can pineapple chunks, drained and cut in half

1/2 cup chopped pecans

½ cup chopped grapes

1 cup light or fat free mayonnaise

2 teaspoons white sugar (substitute Splenda)

In a large mixing bowl, combine the chicken, oranges, pineapple and pecans.

Whisk together the light mayonnaise, and Sweet n Low. Add to the chicken mixture, toss well and refrigerate over night so flavors may blend.


Makes 8 servings

Just A Reminder About Where To Put Recipes
 

This is just a reminder to those that are in our Lifestyle Changes group that the recipes should be posted in: "Healthy Eating Recipes from/for the Club" which is in the Off Topic section separate from the Lifestyle Changes thread.

Thanks and good luck!

Vegetable Lasagna
 

One Box Lasagna Noodles (wheat or spinach is great)
2 jars spaghetti sauce of your choice, or make your own
1 lg can chopped tomatoes, low or no salt added
1 summer squash, sliced
1 zuchini, sliced
1 small head broccolli, florets removed
1 small box fresh mushrooms sliced
1 red pepper sliced
1 green pepper sliced
1 vidalia onion sliced
1 small bag of baby carrots
2 large containers fat free cottage cheese
2 bags fat free shredded motzarella
1 cup low fat parmesan cheese
1/2 cup egg substitute

You can cook your lasagna noodles if you prefer. (I did not.)Sautee or steam all vegetables slightly. You want them still a little crispy/firm
Spray fat free cooking spray in large pan (I used a large covered roasting pan). Splash a little sauce around to cover bottom. Put in a layer of noodles. Mix all cheese and egg subsitute together. Put thin layer of cheese mix on top of noodles. Put a layer of 1/3 of veggies on top of cheese, cover with 1/3 of sauce. Put a layer of noodles on top of that. Alternate layers until all used, end with a layer of noodles with a little sauce on top.

Cover pan and bake at 350 degrees until beginning to brown, about 1-2 hours. Serve with fresh green salad with low fat or fat free dressing and hot wheat rolls with Smart Balance buttery spread.

You can mix the veggies and use anything you wish.

mmmmmmmm I am hungry writing this!! :p

Oven Fried Meat
 

Here's how we do oven fried meat (chicken, fish, pork & veal): ;)

Wash meat under cold running water (cut all fat off meat)

Dry meat off with paper towel

If meat is too thick, use a meat tenderizer & beat it down some. :eek:

Use whatever seasoning you normally would use (watch sodium & fat)

Dip meat in egg beaters (artificial eggs)

Then dip in crushed corn flake crumbs (comes like that in a box).

Spray "Pam spray with Olive Oil" on baking dish.

Put meat in baking dish.

Bake 350º - 12-15 minutes on one side.

Before you turn the meat, spray the top of the MEAT. then turn meat over.

Cook another 12-15 minutes.

Mmmmm Mmmmmm good! :p

This is according to OUR oven temperature. You may have to adjust the time some according to YOUR oven temperature. ENJOY! NO MORE "FRIED" FOOD FOR US!

Asparagus Stir Fry (birds Eye)
 

Wow! I need to tell you about this new frozen stir fry we just bought. '

BRAND: BIRDS EYE
TYPE: Asparagus Stir-Fry (asparagus, carrots, pasta, broccoli sticks,
cauliflower & green beans)
TOTAL FAT: 0
SAT FAT: 0
TRANS FAT: 0
CHOLESTEROL: 0
SODIUM: 0
CARBS: 15 g
FIBER: 2 g
SUGAR: 4 g
PROTEIN: 3 g

BEST PART OF IT ALL: SERVING SIZE = 2 CUPS
CALORIES: 80 FOR 2 CUPS

COOK ACCORDING TO INSTRUCTIONS ON PACKAGE.

A couple recipes from Mette
 

Here is a recipe that is easy and makes a great bread!
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Rye-bread - rugbrød
3 ½ oz (100 g) yeast
1 pint (5 dl) buttermilk
3-4 tablesp. (1 dl) water
About 1 3/4 lb (850 g) rye flour
1 teasp. salt
A handfull of pumpkin seeds (not salted or anything)

All the ingredients should be at room temperature before baking.

Heat the buttermilk and water until lukewarm (35° C), stir in the yeast and gradually add the salt and flour. Knead until smooth and shiny, adding a little more water if necessary. Cover with a damp cloth and leave to rise in a warm place for 2 hours with no draft.

When risen, knead lightly, fill in the seeds, transfer to a greased form and set aside for 1 hour to rise again, covering with a damp cloth. Brush with water and bake at 400° F (200o C) for about 1 1/4 hr, brushing now and again with water during the baking.
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Now you're not supposed to use butter, so you need a delicisious spread! try this:

Ingredients
½ a 425g/15oz can of butter beans, drained
½ lemon, grated rind and juice
½ clove garlic, crushed
1 tbsp fresh mint finely chopped
1 tbsp olive oil
1 tbsp water (approx)
salt and black pepper, to taste
sprigs of mint, to garnish

Method
1. Place the butter beans and lemon juice in a food processor and blend until smooth.
2. Add the rest of the ingredients, adjusting the amount of water to give a smooth pate. Season and spread onto your chosen bread. Add the mint to garnish. Also delicious with salad.

You can put garlic in it too!
Have fun!
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