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                                                                         Healthy Recipes

Anita's tried and true low fat recipes
Jaime's Kitchen (more healthy recipes, includes Weight Watchers point values)

Dish of the Day
 Check out our newest recipes every day, because we're always adding interesting new things to the site!

Wake-Up Smoothie
 Wake-Up Smoothie - another healthy recipe from EatingWell

With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein.

Makes 3 servings, 1 cup each

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

1 1/4 cups orange juice, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu or low-fat plain yogurt
1 tablespoon sugar or Splenda Granular (optional)

Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

NUTRITION INFORMATION: Per serving: 157 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 33 g carbohydrate; 4 g protein; 4 g fiber; 19 mg sodium.

Nutrition bonus: Vitamin C (110% daily value), Fiber (16% dv).

2 Carbohydrate Servings

 

Healthy Grill Recipes
With summer just around the corner, it's time to get fired up for the grilling season. Here are some healthy recipes to enjoy at your next family cookout!

 Grilled Corn in Husks

Grilled corn is a simple barbecuing treat. The recipes below for corn in foil, flavored butters, and dry rubs will give your grilled corn extra flavor.

Prep time: 30 minutes
Soaking time: 30 minutes to 1 hour
Cooking time: 30 to 45 minutes

You Will Need
4 medium-size ears sweet corn

What to Do
1. Gently peel husks back to within 2 inches of the base. Remove silk and smooth husks back into place, completely covering kernels. Using kitchen twine, tie husks in several places to secure.
 

2. Fill a sink or a large saucepot with ice water and soak corn for 30 minutes to 1 hour. Drain and shake off excess water.

3. Preheat grill. Generously oil the grill to prevent sticking. Grill directly over medium to medium-hot coals 5 inches from the heat, turning occasionally, until tender -- 30 to 45 minutes.

4. Remove string and husks and serve with one of the flavored butters below.

Serves: 4

Per serving (without butter): Calories 83; total fat 1 g; saturated fat 0 g; protein 3 g; carbohydrate 19 g; fiber 2 g; sodium 13 mg; cholesterol 0 mg

Corn in Foil
Clean 4 medium-size ears of sweet corn. Cut an 18-inch square of heavy-duty foil and place corn in center of foil. Season with one of the flavored butters or rubs below, if desired. If using a rub, dot each ear with 1 tablespoon butter and sprinkle with 1 tablespoon water. Bring together 2 edges of foil and fold to seal, leaving space for steam. Fold short ends of foil in to seal. Grill as directed until tender -- about 45 minutes. Remove foil and serve with flavored butter if not already seasoned. Makes 4 servings.

Flavored Butters
Sun-Dried Tomato and Basil Butter: In a medium-size bowl, mix together 1/2 cup (1 stick) softened unsalted butter or margarine, 1/4 cup chopped, well-drained, oil-packed sun-dried tomatoes, and 1/3 cup finely chopped fresh basil until well blended. Makes 1/2 cup.

Roasted Pepper and Black Olive Butter: In a medium-size bowl, mix together 1/2 cup (1 stick) softened butter or margarine, 1/4 cup each finely chopped roasted red peppers and chopped, pitted black olives, and 1/4 teaspoon black pepper until well blended. Makes 1/2 cup.

Lemon-Chive Butter: In a medium-size bowl, mix together 1/2 cup (1 stick) softened butter or margarine, 1/4 cup snipped fresh chives or 4 teaspoons crumbled freeze dried, and 2 teaspoons grated lemon zest until well blended. Makes 1/2 cup.

Dry Rubs for Corn
Chili-Cumin Rub: In a small bowl, stir together 2 1/2 teaspoons each chili powder and ground cumin and 1 teaspoon salt. Makes 2 tablespoons.

Ginger-Curry Rub: In a small bowl, stir together 4 teaspoons grated fresh ginger and 1 teaspoon each curry powder and salt. Makes 2 tablespoons.

Mixed-Herb Rub: In a small bowl, stir together 1 tablespoon each freshly chopped rosemary, sage, and thyme or 1 1/2 teaspoons each crumbled dried rosemary, sage, and thyme. Makes 3 tablespoons.

Jalapeno Chicken Wraps
Hawaiian Honey Burgers
 Zesty Mustard Chicken
 Salmon with Citrus Salsa
Peanutty Pork Kabobs
 Pineapple Shrimp Kabobs
Sesame Steaks
Barbecued Sage Spareribs
Grilled Vegetable Salad
Dessert from the Grill

Healthy Lasagnas
Trying to find healthy, delicious dinner ideas for the family? Try these guilt-free lasagna recipes, the best part...they are all under 300 calories!

Polenta Lasagna
 Rachel's Special Occasion Lasagna
Garden Style Lasagna
Cheesy Spinach Lasagna
 Check out other lasagna recipes here

 Appetizer:

Jalepeno Hummus


photo from allrecipes.com

INGREDIENTS

  • 1 cup garbanzo beans
  • 1/3 cup canned jalapeno pepper slices, juice reserved
  • 3 tablespoons tahini
  • 3 cloves garlic, minced
  • 2 tablespoons lemon juice
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon curry powder
  • crushed red pepper to taste
 

DIRECTIONS

  1. In a blender or food processor, mix the garbanzo beans, jalapeno peppers and reserved juice, tahini, garlic, and lemon juice. Season with cumin, curry powder, and crushed red pepper. Blend until smooth.

Main Dish:

Grilled Orange Chicken

INGREDIENTS

  • 4 skinless, boneless chicken breast halves
  • 1/4 cup lemon juice
  • 1/4 cup lime juice
  • 3 cups orange juice
  • 1/4 cup crushed fresh mint leaves
  • 2 tablespoons honey

DIRECTIONS

  1. Place the chicken into a large bowl, and pour in the lemon juice, lime juice and orange juice. Sprinkle the mint leaves over, and drizzle with honey. Cover and refrigerate overnight.
  2. Preheat a grill for medium heat. When the grill is hot, lightly brush the grate with oil.
  3. Place the chicken onto the preheated grill, and discard the marinade. Cook for 6 to 8 minutes per side, or until no longer pink and juices run clear.

Sides:

Tabbouleh III
photo from allrecipes.com

INGREDIENTS

  • 1 cup bulgur
  • 3 tomatoes, seeded and chopped
  • 2 cucumbers, peeled and chopped
  • 3 green onions, chopped
  • 3 cloves garlic, minced
  • 1 cup chopped fresh parsley
  • 1/3 cup fresh mint leaves
  • 2 teaspoons salt
  • 1/2 cup lemon juice
  • 2/3 cup olive oil

DIRECTIONS

  1. Place cracked wheat in bowl and cover with 2 cups boiling water. Soak for 30 minutes; drain and squeeze out excess water.
  2. In a mixing bowl, combine the wheat, tomatoes, cucumbers, onions, garlic, parsley, mint, salt, lemon juice, and olive oil. Toss and refrigerate for at least 4 hours before serving. Toss again prior to serving.

Dessert:

Angel Food Roll with Cranberry Filling

INGREDIENTS
  • 1 1/8 cups castor sugar or superfine sugar, divided
  • 3/4 cup sifted cake flour
  • 1/4 teaspoon salt
  • 9 egg whites
  • 1 1/2 teaspoons vanilla extract
  • 3/4 teaspoon cream of tartar
  • 1/4 cup confectioners' sugar for dusting
  •  
  • 1 cup white sugar
  • 2 1/3 cups fresh or frozen cranberries
  • 6 tablespoons water
  • 2 tablespoons cornstarch
  •  
  • 1/2 cup heavy cream
  • 3 tablespoons confectioners' sugar

DIRECTIONS

  1. Preheat the oven to 300 degrees F (150 degrees C). Lightly grease a 10x15 inch jellyroll pan with cooking spray. Line with parchment paper.
  2. In a medium bowl, whisk together 1/2 cup of superfine sugar, cake flour and salt. Set aside. In a separate bowl, whip egg whites until foamy. Add vanilla and cream of tartar, and continue to whip. Gradually sprinkle in the remaining superfine sugar while continuing to whip the egg whites to firm peaks. Sift the flour mixture over the egg whites and fold in by hand using a rubber spatula. Spread the batter evenly in the prepared pan.
  3. Bake for 20 minutes in the preheated oven, or until the center of the cake springs back when lightly pressed. Cool in the pan over a wire rack. Generously sift sugar over the top of the cake, and cover with a clean towel. Run a spatula around the outside of the cake in the pan to loosen, and turn out onto the towel. Remove the parchment paper from the back of the cake, then place it back on loosely. Roll up with the towel loosely from short end to short end, and allow to cool in the rolled position.
  4. In a saucepan over medium heat, combine 1 cup of white sugar, cranberries and water. Simmer until the cranberries burst, about 5 minutes. Whisk in the cornstarch, and simmer just until thick, about 2 minutes. Transfer to a bowl, cover and refrigerate.
  5. Unroll the cake so that it is sitting flat on the towel. Spread the cooled cranberry filling over the top, leaving 1/2 inch border. Use the towel to help you keep a grip on the cake for an even roll. Roll up from short end to short end and place seam side down onto a platter. Refrigerate until serving.
  6. Whip cream with confectioners' sugar until soft peaks form. Serve slices of cake with a dollop of sweetened whipped cream.

Weight Watchers Recipes:

Cashew Pork
Italian Stuffed Chicken
Deep Dish Pizza Casserole
Mexican Casserole
Shrimp Jambalaya
Chocolate Zucchini Snack Cake
Weight Watchers Cobbler
Peach Shortcake

                                                                                                 

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(603) 899-4075
On-Campus Ext: 4075

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