Cooking Your Way
To A Healthy Life
A Selection of Dietitian Approved Recipes
Nutrition and food Services CBDHA 2010
Table of Contents
Welcome to Our Healthy Eating Cookbook
How to Make Your Recipes Healthier – A Recipe Makeover Just For You!
A Guide to Using Herbs and Spices
Herb Shakers
5
6
11
13
APPETIZERS THAT IMPRESS
_
Terri‟s Roasted Red Pepper Hummus
Baba Ghanoush – A Light and Lemony Dip
Classic Fresh Salsa- Always a Favorite
Garlic Pita Chips
Basic Crostini
Crispy Bagel Thins
14
15
16
17
18
19
SOUPS THAT SIZZLE
_
Homemade, Low Sodium Chicken or Beef Broth
Flavorful Vegetable Broth
Karen‟s Curried Carrot and Onion Soup
Susan‟s Contilentil Divide
Cape Breton Fish Chowder
Gen‟s Corn Chowder
Healthy Chunky Vegetable and Bean Soup
Sheri‟s Roasted Red Pepper Soup
20
21
22
23
24
25
26
27
GO WITH THE GREENS
_
Margie‟s Vegetable Pasta Salad
Colorful and Delicious Bean Salad
Spinach Summer Salad
Apple Walnut Salad with Cranberry Vinaigrette
Greek Vegetable Salad- A Guaranteed Crowd Pleaser!
Broccoli and Red Pepper Salad with Creamy Dressing
Low Calorie Coleslaw
28
29
30
31
32
33
34
DRESSED TO THRILL (SALAD DRESSINGS WITH AN EDGE)
Louise‟s Greek Salad Dressing
Creamy Low Fat Herbed Dressing
Dijon Garlic Vinaigrette
35
36
37
2
Mint Vinaigrette
Warm Maple Vinaigrette
Sweet Mustard Dressing
38
39
40
FABULOUS FISH
Heart Healthy Salmon Fishcakes
Fish Stew
Orange Maple Glazed Salmon
Crisp Breaded Trout with a Cajun Rub
Dijon Glazed Trout Fillets
Tomato Herbed Haddock
41
42
43
44
45
46
POULTRY
_
Herb Crusted Chicken
Orange Ginger Marinated Chicken
Annabeth‟s Cranberry Chicken
Chicken Vegetable Lasagna
47
48
49
50
MEATS
Easy Oven Beef and Vegetable Stew
Mandarin Pork Stir Fry
51
52
VEGETARIAN ENTREES
Old Fashioned Baked Beans
Mexican Rice and Bean Casserole
Macaroni and Cheese- A Lighter Version of a Classic
Red Lentil Spaghetti Sauce- So Much Lower in Fat
Heart Healthy Veggie Burger
Penne Pasta with Garlic
Vegetarian Chili- Hearty and Delicious
53
54
55
56
57
58
59
DESSERTS AND BAKED GOODS
Lemon Cranberry Tea Cookie
Louise‟s Delicious Fat Free Pavlova
Fruit Cream Flan with Berries Galore!
Low-fat Cheesecake
Blueberry Brownies
Moist and Tasty Blueberry Muffins
Flax Oat Bran Muffins
60
61
62
63
64
65
66
3
Cape Breton Tea Biscuits
Cinnamon Apple Crisp- Yummy!
Oatmeal Pie Crust
Lite Lime Meringue Pie
Versatile Crunchy Topping
67
68
69
70
71
OTHER RECIPES
Spicy Oven Baked Fries
Sweet Potato Fries
Healthy Pizza Dough
Munch Mix
Shake It and Bake It Coating Mix
Low Fat, Low Salt Gravy
Basic White Sauce
72
73
74
75
76
77
78
4
Welcome To Our Healthy Eating Cookbook
This collection of recipes is intended for folks just like you, who are interested in eating
better in general. We have tried to offer ideas to lower your intake of fat, sodium and
sugar and provide higher fiber choices. We hope you enjoy our ideas and our recipes as
you, “Cook Your Way to a Healthy Life”!
Thank you to the following who contributed to this project:
Niki MacLeod – Our 2010 Nutrition and Food Services Summer Grant Student, was
invaluable in analyzing our recipes using the”Recipes on Demand Computer Program”.
She worked hard on designing our charts and typing and formatting recipes.
Laurel Fry – A dietetic Intern from Mount St. Vincent University, working with us this
summer in Nutrition and Food Services,supported Niki with recipe analysis and the
development of our cookbook. We were fortunate to have her talents available to us!
Many of the Dietitians working with the Cape Breton District Health Authority contributed
recipes and ideas to help you, in your efforts to prepare healthy meals for your family.
Please note that pictures of recipes are just illustrations and may not represent the
recipe exactly.
Enjoy!
Sharon MacDonald P.Dt. – Cookbook Project Coordinator, Dietitian Cape Breton District
Health Authority
5
Recipe “Make-Over”… How to Make Your Recipes Healthier*
Healthy eating includes healthy cooking. Whether it‟s a family favorite or a brand new recipe,
many recipes can be made healthier. Healthy recipes use:
A minimum amount of total fat to achieve the desired taste
Healthy fats like olive, canola or soybean oils or non-hydrogenated margarines
Less sugar and related ingredients such as honey, jams, and jellies which provide calories
but are not rich in vitamins, minerals and other nutrients
A minimum amount of salt, and rely more on other flavorful ingredients like herbs and
spices
Ingredients higher in fiber, such as whole grains as opposed to refined or highly
processed grains
Use these healthy tips to “make-over” your recipes by finding ways to reduce fat, sugar and salt
and increase fiber.
Ways to Reduce Sugar
White sugar, brown sugar, icing sugar, corn syrup, honey, maple syrup and molasses are all
forms of sugar. They provide sweetness and calories, but few nutrients. Excess sugar can
contribute excess calories and can raise blood sugar levels quickly in people with diabetes.
Here are some tips to reduce the sugar in your recipes.
When Recipes Call For:
White, brown or icing sugar in baking
cookies, squares, cakes, brownies, quick
breads, desserts
**Do not try this for delicate cakes or
candy making
Try This Instead:
Reduce the sugar by ¼-⅓.
Use extracts such as vanilla, almond, maple, etc
and/or extra „sweet‟ spices such as cinnamon,
nutmeg and ginger.
Replace sugar with SPLENDA Granular
sweetener. One cup (250mL) sweetener is
equivalent to one cup of sugar. SPLENDA Brown
Sugar Blend requires only ½ the amount in
recipes that use brown sugar. One-half cup
(125mL) of SPLENDA Brown Sugar Blend is
equivalent to one cup of brown sugar.
Other artificial sweeteners have limited use in
baking and cooking as they cannot withstand high
temperatures.
Try aspartame (NutraSweet) in products that are
not baked.
Fruit packed in syrup
Fruit packed in its own juices or water, fresh fruit.
Syrup (as a topping)
Pureed fruit such as unsweetened applesauce,
low-calorie, sugar-free syrups or fruit coulis such
as raspberry.
*Adapted from Dietitians of Canada
6
Ways to Reduce Sodium
When recipes call
for…
Salt, kosher salt or sea salt
Canned vegetables, legumes
Soy sauce or other prepares sauces,
condiments, barbecue sauces and salsas.
Try this instead
Try going salt free! It may be too big of a change to do
all at once – so start slowly. Begin by reducing salt in
recipes by ¼, then ⅓, ½, ¾ and finally eliminating or
using the least amount possible while still enjoying the
recipe.
Flavor foods with fresh or dried herbs and spices,
citrus fruit juices or flavorful vinegars such as
balsamic and red or white wine vinegars.
Make your own spice blend or purchase low sodium
prepared spice blends.
Buy the no added salt variety; drain away the brine
and rinse the vegetables or beans under cool water and
drain.
Use fresh or frozen vegetables instead.
Cook legumes from scratch and freeze small portions
to use later.
Use less of the sauce or condiment; choose low
sodium soy sauce.
Try more “scratch” cooking and season with non salt
seasonings.
Broth, soups
Choose sodium reduced soups and broths, or make
your own.
Bacon
Use the low sodium variety, use less, or eliminate.
Monosodium glutamate
Eliminate and use additional herbs and spices.
Prepared luncheon meats
Use leftover prepared meat, chicken or fish that
you‟ve made yourself the low salt way.
Garlic salt, celery salt, onion salt
Use garlic powder, celery seed, onion powder or the
fresh product.
7
Ways to Increase Fiber
Fiber is a type of carbohydrate that can actually be very helpful to our bodies.
Soluble Fiber, found in oats, legumes, barley, apples, eggplant and okra can help control blood
sugar and may be helpful in preventing heart disease.
Insoluble Fibers, such as those found in wheat bran, whole grains, seeds and the skins of fruits
and vegetables, help to speed foods through the intestinal tract and prevent or improve
constipation. Both types are helpful. Try these tips to help increase the fiber in your diet,
When recipes call
for…
White flour (when baking cookies,
squares, muffins, cakes, quick breads,
pizza dough or homemade tortillas)
**Do not use these tips for delicate
chiffon cakes
Try this instead
Replace up to half the white flour with whole wheat
flour; in some recipes you‟ll be able to replace all
the white flour with whole wheat but this may take
some experimenting on your part.
Look for bread recipes that have been tested using
whole wheat or other whole grain flours.
Replace up to ¼ of the flour with ground flaxseed.
White rice
Use brown rice; it will take longer to cook and
require a bit more liquid to produce tender rice.
White breadcrumbs
Use whole wheat or other whole grain bread
crumbs.
Crushed cornflakes
Use crushed bran flakes or other crushed whole
grain cereal.
Add ¼ cup wheat bran or ground flaxseed to
oatmeal, bread, muffins and cookies.
Sprinkle nuts, seeds, or dried fruits on salads.
Peeled and chopped fruit
Keep the peel and edible skins on fruit.
8
Ways to Reduce Fat
When Recipes
Call For:
Butter, margarine, shortening or
oil in cookies, cakes, muffins and
quick breads
**Do not use these ideas with
delicate chiffon or other cakes
Fat to prevent sticking
Try This Instead:
Replace up to ½ of the fat called for with mashed fruit or
vegetables. For example, unsweetened applesauce or
pureed pumpkin, squash or sweet potato is a good
replacement in items like cookies, carrot cake or banana
bread; pureed prunes are a good replacement for fat in
chocolate cake.
Reduce the overall fat called for (with no substitutions) by
¼ -⅓; the product quality will likely not be affected, but it
may become stale more quickly.
Replace up to ¾ of the fat in yeast breads with part skim
ricotta cheese.
Line baking pans with parchment paper: use silicon
baking pans.
When Cooking:
Fat to prevent sticking
Eggs
Cream for cream soups
Use cooking spray or a small amount of vegetable oil on a
paper towel to grease the pan; use non stick skillets.
Replace 2 egg whites or just under ¼ cup egg substitute
for each whole egg.
Thicken soups by using pureed potatoes, carrots, lentils or
tofu.
Use 1% or 2% milk instead of cream: thicken as above to
desired consistency.
Whole (3.25%) evaporated milk
Use skim or 1% evaporated skim milk.
Full-fat hard cheese
Use reduced fat (<20% MF cheese)
Use smaller amounts of stronger cheeses such as old lite
cheddar and parmesan lite to replace milder tasting
cheese.
Use low-fat or fat-free cream cheese or use low-fat, low
sodium cottage cheese pureed until smooth.
Use fat-free or low-fat sour cream, 2% or fat-free cottage
cheese, part-skim ricotta or fat-free plain yogurt.
In baking, substitute low fat yogurt or buttermilk.
When making dips, use mashed beans (white, kidney,
chickpeas) instead of sour cream.
-to eat or in sandwiches
-in casseroles
Full-fat cream cheese
Full fat sour cream
9
When Cooking, Try This instead…
Instead of Full-fat buttermilk
Mayonnaise
Oil-based marinades
Salad dressings
Whole milk
Cereal Cream
Whipping cream
Regular ground beef
Meat for stew
Canned tuna
Butter to sauté
Butter on cooked vegetables
Use low fat buttermilk or yogurt; or place one tablespoon
lemon juice or vinegar in a one cup measure and fill with
enough skim milk or 1% milk to make 1 cup.
Use reduced-calorie mayonnaise type salad dressing or
reduced calorie, reduced fat mayonnaise.
Replace ½ or all of the regular mayonnaise in a recipe
with low-fat yogurt or low-fat sour cream.
Reduce the oil by up to ½ and increase other ingredients
like wine, balsamic vinegar, fruit juice or fat-free broth.
Try fat-free or reduced-calorie commercial dressing or
make your own with:
Mild vinegars like raspberry, rice wine or sherry; be
generous with fresh herbs and spices.
Orange juice, buttermilk or yogurt to replace some of the
oil.
Use skim milk, 1% milk, evaporated skim milk or plain
low fat calcium fortified soy beverage.
Use 1% milk, low fat evaporated milk or low fat sour
cream
Use a small amount of non-fat whipped topping.
Use lean or extra lean ground beef and drain off the fat
after browning with a strainer
Substitute vegetarian ground round for part of or all of the
ground beef
Trim visible fat; brown in a non-stick skillet; substitute
¼-⅓ of the meat with an equal weight of vegetables
Use tuna packed in water instead of oil
Use a small amount of vegetable oil (canola, safflower,
sunflower, olive, soybean) to sauté meat and vegetables
Season vegetables with lemon juice, herbs and vinegar.
PUTTING IT ALL TOGETHER:
For help in “Making Your Recipes Over” check out our Dietitians of
Canada Recipe analyzer on the web at:
http://www.dietitians.ca/public/content/eat_well_live_well/english/index.asp
10
How To Use Herbs and Spices
Beef
Allspice, basil, bay leaf, chili powder, chives, cumin, curry, dill, dry mustard,
garlic, green pepper, marjoram, mushroom, nutmeg, onion, oregano, pepper,
poppy seed, rosemary, sage, savory, Tabasco, thyme.
Potato
Green pepper, mace, onion, parsley,
Chicken
Bay leaf, cranberry, curry, ginger, green pepper, lemon juice, marjoram,
mushroom, onion, paprika, parsley, poultry seasoning, rosemary, sage, thyme.
Asparagus
Garlic, lemon juice, onion, vinegar.
Fish
Basil, bay leaf, curry powder, dry mustard, lemon juice, marjoram, paprika,
parsley, rosemary.
Corn
Green pepper, pimento, tomato.
Pork
Apple, applesauce, basil, coriander, garlic, ginger, marjoram, onion, paprika,
parsley, poppy seed, rosemary, sage, savory, spiced apples, Tabasco, thyme.
Cucumber
Chives, dill, garlic, vinegar.
Lamb
Basil, curry, curry powder, garlic, mint, mint jelly, parsley, pineapple,
rosemary.
Green Bean
Dill, lemon juice, marjoram, nutmeg, pimento.
Veal
Apricot, bay leaf, cumin, currant, curry, ginger, marjoram, onion, oregano,
paprika, parsley, poppy seed, rosemary, Tabasco, thyme.
Greens
Onion, pepper, vinegar.
Liver
Apple, mushroom, sweet basil, tomato, onion.
Peas
Green pepper, mint, mushroom, onion, parsley.
Eggs
Basil, chervil, chives, curry, dry mustard, green pepper, mushroom, paprika,
pepper, savory, thyme, turmeric.
Tomato
Basil, marjoram, onion, oregano.
Pasta
Basil, bay leaf, caraway seed, oregano, poppy seed.
Other Vegetables
Caraway seed, chili powder, chives, cider vinegar, curry powder, garlic,
lemon juice, onion, paprika, parsley, pimento, cumin.
Rice
Chives, green pepper, lemon juice, onion, paprika, parsley, saffron, turmeric.
Spice or Herb
Chili Powder
Curry Powder
Dill Weed (dried)
Suggested Amounts
Add 1 - 2 tbsp to lean ground beef, whole wheat noodle or brown rice
skillet dishes (about 8 cups); 1 - 2 tbsp to 4 pounds pot roast; ½ to ¾ tsp
to 8 cups popped corn (1/3 cup corn, un-popped). Made without salt.
Add 1 - 2 tbsp to 2 pounds lamb chop; 1 tbsp to 2 pounds lean ground
beef; 1 ½ tsp to one cup uncooked regular brown rice; ½ tsp to tuna or
chicken salad, using 6½ to 7 ounce low sodium can tuna or 1¼ cup
cubed cooked chicken
Add ¼ - ¾ tsp to 2 cups green vegetables; ½ - 1 tsp to 4 cups cooked
whole wheat noodles; ¼ - ½ tsp crushed dill weed for seasoning fish and
vegetables.
Nutmeg
Add a dash - ¼ to 2 cups mixed vegetables, carrots, spinach; ⅛ tsp to 1
pound lean ground beef.
Oregano
Add ⅛ - ⅓ tsp to 2 eggs for egg salad; ⅛ - ¼ tsp to fish; ¼ - ½ tsp to 2
cups spinach or green beans.
Paprika
Add ½ tsp to ¼ cup flour for dredging chicken or meat; ½ tsp to season
white vegetables.
Parsley (flakes)
Add 2-4 tsp to 4 cups cooked whole wheat noodles or 3 cups cooked
brown rice; 1 tbsp to 1 pound lean ground beef; ¼ - ½ tsp to vegetables,
fish and meat.
Tarragon
Add ¼ tsp to 1 pound fish, 1 tsp to 3 pounds chicken; ¼ - ½ tsp to steaks
and chops.
Thyme
Add ¼ - ½ tsp to flour for dredging 3 pounds of chicken.
Garlic (fresh)
Rub cut clove or two on inside of salad bowl to give a subtle flavor.
Herb Shakers
Make your Own
Malaspiha Herb Shaker
1 tbsp.
1 tbsp.
1 tbsp.
1 tbsp.
11/2 tsp.
1 tsp.
1 tsp.
Dry Mustard
Garlic Powder
Onion Powder
Paprika
Pepper
Basil
Thyme
15ml
15ml
15ml
15ml
7ml
5ml
5ml
Spicy Flavor Blend
2 tbsp.
1 tbsp.
21/2 tsp.
11/4 tsp.
11/4 tsp.
11/4 tsp.
1/2 tsp.
Savory
Dry Mustard
Onion Powder
Curry Powder
White Pepper
Ground Cumin
Garlic Powder
25ml
15ml
12ml
6ml
6ml
6ml
3ml
All Purpose Spice Blend
5 tsp.
21/2 tsp.
21/2 tsp.
21/2 tsp.
11/4 tsp.
1/2 tsp.
1/4 tsp.
Onion Powder
Garlic Powder
Paprika
Dry Mustard
Thyme
White Pepper
Celery Seed
25ml
12ml
12ml
12ml
6ml
3ml
1ml
Basic Herb Mix
3 tsp.
11/2 tsp.
21/2 tsp.
3 tsp.
Thyme
Sage
Rosemary
Marjoram
15ml
7ml
12ml
15ml
Summer Season
1 tsp.
21/2 tsp.
21/2 tsp.
3 tsp.
1 tsp.
Celery Seed
Marjoram
Savory
Thyme
Basil
5ml
12ml
12ml
15ml
5ml
These recipes were adapted from:
Low Sodium Living, Health/Action Inc.
O.N.E Newsletter, Winter 1985
Terri’s Red Pepper Hummus
Yield: 32 servings of 2 tbsp each
Ingredients:
2/3 cup diced red peppers (1 large red pepper)
2 tsp minced garlic
19 oz. chickpeas, drained and rinsed (look for no added salt canned chickpeas)
½ cup lemon juice + 1 tsp. grated lemon zest
⅔cup Tahini paste
½ tsp cumin
½ cup water
¼ tsp. ground coriander
Method:
1. Roast the red pepper under the broiler, watch carefully! Remove outer skin and
dice pepper.
2. Combine diced red peppers and minced garlic in a food processor, and process
until liquefied.
3. Stop the machine and add chickpeas, lemon juice and zest, Tahini, cumin,
coriander and 1/2 cup of water.
4. Process until very smooth and creamy, at least 2 minutes.
5. If the hummus is too thick, beat in a little more water.
6. Top with fresh parsley and serve with garlic pita chips or veggies!
Nutrition Information per 2 tbsp. serving:
Calories
Carbohydrate Protein
Fat
25
4.7gm
.92gm
.36gm
Sodium
51mg
Fiber
.81gm
14
A Light and Lemony Dip - Babaganoush
Yield: 18 servings of 2 tbsp each
Ingredients:
1 lb fresh eggplant
2 tsp minced garlic
3 tbsp lemon juice
¼ cup fresh parsley
Method:
1. Preheat the oven to 350 degrees. Spray a baking sheet lightly with olive oil.
2. Slice the eggplant in half lengthwise, and place both halves on the baking pan,
inside facing down and cover with foil.
3. Bake the eggplant for about an hour or until soft. Remove it from the oven and
allow it to cool enough to be handled.
4. Scoop out the eggplant seeds with a spoon and use a paring knife to gently peel
off the outer dark skin.
5. Place the eggplant in a blender or food processor. Add the remaining
ingredients and blend until smooth. Using a spatula, transfer the mixture into a
serving bowl, garnish with a sprig of parsley and chill for 1 hour before serving.
Nutrition Information: (2 tbsp servings)
Calories
Carbohydrate Protein
Fat
8
1.9gm
.38gm
.06gm
Sodium
2.84mg
Fiber
.96gm
15
Classic Fresh Salsa
Yield: 16 servings of 2 tbsp each
Ingredients:
2 ½ fresh chopped tomatoes
1/8 cup chopped Jalapeno peppers
¼ tsp minced garlic
¼ cup minced fresh red onions
¼ cup chopped cilantro
2 tbsp lime juice
Method:
Combine all ingredients in a medium size bowl, serve immediately!
Nutrition Information (2 tbsp servings)
Calories
Carbohydrate Protein
Fat
6
1.5gm
.32gm
.08gm
Sodium
32mg
Fiber
.44gm
16
Garlic Pita Chips
Serves: 8 servings of 3 wedges each
Ingredients:
Two (2) whole wheat pita breads
1 tbsp canola oil
2 tbsp egg whites
¼ tsp garlic powder
Method:
1.
2.
3.
4.
5.
6.
7.
Split the 2 pita breads into 4 rounds. Cut each round into six wedges.
Whip the canola oil and egg whites together until fluffy.
Brush egg wash on smooth side of pitas.
Place on a non-stick baking sheet.
Sprinkle lightly with garlic.
Bake in 350 degrees F oven for 15 minutes.
Nice with salsa or hummus!
Nutrition Information for 3 wedges:
Calories
Carbohydrate Protein
17
.09gm
.43gm
Fat
1.74gm
Sodium
6.44mg
Fiber
.01gm
17
Basic Crostini
Serves: 10 servings of 28 grams each (~4 thin slices)
Ingredients:
284g whole-wheat baguette
¼ cup olive oil
2 tbsp light Parmesan cheese
¼ tsp dried parsley
Method:
1. Preheat oven to 350 degrees F.
2. Thinly slice baguette into ¼ inch slices.
3. Using a pastry brush, very lightly coat one side of the bread with the oil and
place in a single layer on the baking sheet.
4. Top with a light dusting of parsley and light parmesan cheese.
5. Bake for 5-7 minutes or until golden brown. Let cool and serve with your
favorite dip!
Nutrition Information: 28g serving (~4 thin slices)
Calories
Carbohydrate Protein
Fat
Sodium
88
10.40gm
2.40gm
4.64gm
131.2mg
Fiber
.80gm
18
Bagel Thins
Yields: 5 servings of 4 bagel rounds
Ingredients:
120g wholegrain bagel
2 tsp non hydrogenated margarine
1 tsp dried oregano
¼ tsp garlic powder
Method:
1.
2.
3.
4.
Using an electric knife or a very sharp knife, slice bagel into 20 thin rounds.
Arrange in a single layer on a baking sheet and brush lightly with margarine.
Sprinkle with oregano and garlic powder.
Bake in a 350 degree F oven for 12 minutes, serve and enjoy!
Nutrition Information: One serving is four bagel rounds
Calories
Carbohydrate Protein
Fat
Sodium
73
12.45gm
2.17gm
1.78gm
145.13mg
Fiber
.56gm
19
Homemade Low Sodium Chicken or Beef Broth
Serves: 9
Ingredients:
Carcass of a chicken
8 cups water
4 celery stocks, chopped
1 onion, diced
2 large carrots, chopped
Any other leftover vegetables!
Method:
1. Remove meat and skin from 1 chicken. Place carcass in a large stockpot and
cover with 8 cups water.
2. Coarsely chop all vegetables you have on hand and toss into the pot.
3. Bring to a boil and reduce heat to low and simmer uncovered for 3-4 hours.
4. Skim off any fat and discard.
5. Remove carcass and strain. Let cool, then refrigerate for 2 hours. Skim off the
top layer of fat.
6. Use to make soup or freeze for up to 3 months!
Nutrition Information (1Cup Servings)
Calories
Carbohydrate Protein
Fat
15
3.50gm
.35gm
.07gm
Sodium
25.90mg
Fiber
.10gm
Variation for Beef Stock: Use beef bones instead of chicken. For added flavor, roast bones before
simmering in water. Spread bones in a roasting pan and bake uncovered for 1 hour in a 350 degree
oven until browned. Transfer to a large pot and continue cooking as in the basic chicken broth recipe.
20
Flavorful Vegetable Stock
Serves: 8
Ingredients:
1 tbsp olive oil
1 cup sliced carrots
1 cup diced potatoes
1 cup finely chopped onions
1 cup diced celery
1 cup fresh chopped turnip
1 cup green and yellow beans
2 cloves of chopped garlic
½ tsp thyme
½ tsp parsley
5 cups water
Method:
1.
2.
3.
4.
Heat the olive oil in a large stock pot, add vegetables and garlic.
Sauté until vegetables are soft and brown, about 15 minutes.
Add enough water to cover the vegetables, about 5 cups.
Bring to a boil, then simmer uncovered for 30-45 minutes. Remove vegetables
and strain broth. Use to make soup or freeze for up to 3 months!
Nutrition Information (1/2 cup servings)
Calories
Carbohydrate Protein
Fat
146
28.61gm
4.82gm
2.52gm
Sodium
75.88mg
Fiber
4.70gm
21
Karen’s Curried Carrot & Onion Soup
Serves: 3
Ingredients:
2 tbsp non hydrogenated margarine
1 cup sliced carrots
1 chopped fresh white onion
4 cups “No Sodium Added” soup broth (Blue Menu)
1 tbsp brown sugar
½ cup brown rice
1/8 tsp cayenne pepper
1 tsp fresh thyme
2 tsp curry powder
1 tsp black pepper
1 cup 1% milk
Method:
1.
2.
3.
4.
5.
6.
7.
Sauté margarine, carrots and onions for 5 minutes in a heavy pot.
Stir in brown sugar.
Add rice and stir till rice is coated.
Add vegetable or chicken broth and seasonings.
Simmer until rice is well done, about 45 minutes.
Blend soup into a puree and then return to pot.
Add hot milk for the right thickness for you, Enjoy!
Nutrition Information (1 cup servings)
Calories
110
Carbohydrate Protein
16.75gm
2.51gm
Fat
4.01gm
Sodium
56.62mg
Fiber
1.68gm
22
Susan’s Contilentil Divide
Serves: 6
Ingredients:
1 tbsp olive oil
1 ½ cup freshly chopped onions
1 cup diced celery
2 tsp minced garlic
2 cups cauliflower
1 cup diced carrots
1 tbsp ginger root
2 tsp curry powder
1 tsp cumin
1 tsp coriander
1 tsp chili powder
½ tsp ground cinnamon
2 cups water
1 diced tomato
1 tbsp brown sugar
½ cup dry lentils
Method:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Heat olive oil in a large soup pot. Add celery, onions and garlic.
Cook and stir as vegetables begin to soften, about 3-4 minutes.
Add cauliflower, carrots, ginger, cumin, coriander, chili powder and cinnamon.
Stir and cook for 1 minute.
Add water, tomatoes with liquids, lentils, brown sugar and pepper.
Bring soup to a boil.
Reduce heat and simmer for 5 minutes, then remove from heat completely.
Transfer ½ the soup to a blender and puree until smooth.
Return pureed soup to pot with remaining soup.
Add sour cream and cilantro.
Nutrition Information makes six 330g servings
Calories
Carbohydrate Protein
Fat
116
15.20gm
3.45gm
5.37gm
Sodium
93.00mg
Fiber
3.80gm
23
Cape Breton Fish Chowder
Ingredients:
2 tsp non hydrogenated margarine
½ cup freshly chopped onions
1 tbsp all purpose flour
2 ½ cups 1% milk
½ cup chopped mushrooms
1 cup chopped carrots
1 ⅔ cup chopped potatoes
½ tsp thyme
¼ tsp black pepper
¼ lb halibut
¼ lb haddock
¼ lb Atlantic cod
⅛ Tsp parsley
⅛ Tsp basil
Method:
1.
2.
3.
4.
5.
In a large saucepan, melt margarine on medium heat.
Add the onion and cook for 5 minutes or until onions are tender.
Add flour and cook, stirring for 2 minutes.
Gradually stir in milk and bring to a boil.
Add mushrooms, carrots, potatoes and seasonings. Cover and cook over low
heat for 20 minutes or until vegetables are tender.
6. Cut fish into large pieces and add to chowder. Cook for 5 minutes or until fish
flakes easily.
7. Sprinkle with chopped parsley and basil and serve!
Nutrition Information (1cup servings)
Calories
Carbohydrate Protein
Fat
142
15.05gm
14.23gm
2.71gm
Sodium
90.15mg
Fiber
1.51gm
24
Gen’s Corn Chowder
Serves: 10
Ingredients:
1 tbsp olive oil
1 finely chopped onion
1stalk of chopped celery
½ cup diced green peppers
½ cup chopped carrots
24 oz. canned corn
3 peeled and chopped potatoes
3 cups water
½ tsp chili powder
⅛ Tsp salt
¼ tsp black pepper
¼ cup all purpose flour
13 ½ oz. skim milk
1 ½ tsp. fresh parsley
Method:
1.
2.
3.
4.
5.
6.
7.
Add olive oil to a large Dutch oven.
Sauté onion, celery and green pepper.
Add next 8 ingredients and bring to a boil.
Reduce heat and simmer for 15 minutes until potatoes are tender.
Combine flour and skim milk in a small bowl and stir until smooth.
Add to corn mixture and add in the parsley.
Bring to a boil, stirring until thickened.
Nutrition Information (1cup servings)
Calories
Carbohydrate Protein
Fat
124.25
24.38gm
4.43gm
2.18gm
Sodium
271.52mg
Fiber
2.40gm
25
Homemade Chunky Vegetable Bean Soup
Serves: 8
Ingredients:
1 freshly chopped onion
1 peeled and chopped potato
4 cups water
2 stalks of chopped celery
¼ lb. green beans
13 oz. can low-sodium kidney beans
¼ chopped fresh green cabbage
1 carrot, chopped
¼ cup chopped red pepper
1 tsp. dill weed
2 tbsp. minced garlic
⅛ Tsp. cayenne pepper
⅛ Tsp. black pepper
Method:
1. In a large heavy saucepan, combine onion, potato and water, bring to a boil.
2. Reduce heat and simmer for 10 minutes.
3. Add celery, green beans, cabbage, carrots, red pepper, dill weed and kidney
beans; cover and simmer for 10 minutes until vegetables are tender.
4. Season with cayenne pepper and garlic to taste.
Nutrition Information (¾ cup servings)
Calories
Carbohydrate Protein
Fat
82
16 gm
4.5 gm
.5 gm
Sodium
222 mg
Fiber
5.8 gm
26
Sheri’sRoasted Red Pepper Soup
Serves: 13
Ingredients:
2 red peppers
1 tsp pepper
2 orange peppers
1 tsp dried oregano
2 tbsp olive oil
½ cup 1% milk
2 cups diced carrots
1 cup diced celery
3 cloves minced garlic
1 cup diced onions
4 cups canned condensed chicken broth and water.( Try “no added salt” broth to
lower salt content even further)
2 cups water
Method:
1. Slice both peppers in half; clean out stem and seeds. Place peppers flat side
down on cookie sheet lined with foil. Roast at 500 degrees F for 15-20 minutes
watching closely. When skin is charred, remove peppers from oven and place in
a shallow bowl. Cover with saran wrap and let cool. When peppers are cool
enough to handle, remove skin and coarsely chop. Set aside!
2. Heat oil. Add garlic, onion, celery and carrots. Sauté for 6 minutes.
3. Add stock, potatoes, peppers, pepper and oregano. Bring to boil then reduce
heat.
4. Simmer for 20 minutes or until veggies are tender.
5. Cool for 20 minutes. Puree soup in a blender or processor.
6. Add milk. Do not heat too quickly!
Nutrition Information (1 cup servings)
Calories
Carbohydrate Protein
Fat
64
7.7 gm
2.9 gm
2.8 gm
Sodium
284 mg
Fiber
1.8 gm
27
Margie’s Vegetable Pasta Salad
Serves: 32
Ingredients:
8 oz. Rotini tri-color pasta
3L water
2 tbsp. red diced peppers
¼ cup green onions, chopped
½ cup chopped mushrooms
½ cup diced celery
⅓ cup olive oil
¼ cup wine vinegar
2 tbsp. Parmesan cheese
¼ tsp. black pepper
¼ tsp. oregano
¼ tsp. basil
¼ tsp. garlic powder
Method:
1.
2.
3.
4.
In a large uncovered saucepan, cook pasta in boiling water until tender but firm.
Drain, rinse with cold water, drain well again and return to pot.
Add the red peppers, green onions, mushrooms and celery to pot.
Mix remaining ingredients together in small bowl. Add to pot and toss well!
Nutrition Information (1/2 cup servings)
Calories
49
Carbohydrate Protein
5.64gm
1.14gm
Fat
2.37gm
Sodium
13.80mg
Fiber
.37gm
28
Colorful and Delicious Bean Salad
Serves: 15
Ingredients:
19 oz. green and yellow beans
19 oz. can kidney beans
19 oz. lima beans
19 oz. canned chickpeas
19 oz. whole kernel canned corn
1 fresh red onion chopped
1/2 green pepper
1 celery, chopped
¼ cup olive oil
½ cup sugar
½ cup white vinegar
½ tsp black pepper
Method:
1. Drain and rinse each can of beans!(Try to purchase no added salt canned beans)
2. Slice thinly or chop all vegetables.
3. Mix olive oil, sugar and vinegar together for marinade. If extra liquid is needed,
fat-free Italian dressing is suggested.
4. Mix all the above ingredients well and store in a covered container or glass bottle
in fridge.
5. Better the next day!
Nutrition Information (8oz. Servings)
Calories
Carbohydrate Protein
Fat
244
44.39gm
9.52gm
4.60gm
Sodium
243.34mg
Fiber
8.25gm
29
Spinach Summer Salad
Serves: 10
Ingredients:
1 lb. baby fresh spinach
⅓ cup almonds
15g sesame seeds
¼ cup balsamic vinegar
3 tbsp. olive oil
3 tbsp. water
1 tbsp. maple pancake syrup
1 tsp. poppy seeds
¼ tsp. paprika
1 tsp. fresh green onions, chopped
¼ tsp. Dijon mustard
2 cups sliced strawberries
Method:
1. Wash and dry spinach. Once dried, place into salad bowl and refrigerate until
ready to serve.
2. Spread almonds on a baking sheet and roast at 350 degrees F until golden brown,
set aside.
3. For the dressing, place sesame seeds on an ungreased skillet, stir until lightly
brown (medium heat).
4. In a bowl, combine the sesame seeds, vinegar, oil, water, maple syrup, poppy
seeds, green onions, Dijon mustard and paprika. Mix well!
5. Just before serving, pour dressing over spinach and toss well to coat all spinach.
Add strawberries and almonds, toss lightly!
Nutrition Information (4oz. Servings)
Calories
Carbohydrate Protein
Fat
137
17.50gm
2.90gm
7.56gm
Sodium
42.88mg
Fiber
2.71gm
30
Apple-Walnut Salad with Cranberry Vinaigrette
Serves: 13
Ingredients:
¼ cup fresh or frozen cranberries, thawed
¼ cup balsamic vinegar
1 tbsp chopped red onions
1 tbsp sugar
⅓ cup flax oil
⅓ cup orange juice
⅓ cup water
10 cups mixed greens
2 red delicious apples, cored and thinly sliced
½ cup chopped walnuts
Method:
1.
2.
3.
4.
5.
6.
7.
Puree cranberries in food processor until smooth.
Add vinegar, onions, sugar and mustard and process until blended.
Gradually add oil, juice and water.
Transfer to medium bowl. Season with salt and pepper.
Combine greens and apples in a large bowl.
Toss with enough dressing to coat.
Sprinkle with walnuts!
Nutrition Information (1 cup servings)
Calories
Carbohydrate Protein
Fat
103
7.16gm
1.70gm
8.25gm
Sodium
8.67mg
Fiber
1.75gm
31
Greek Vegetable Salad
Serves: 4
Ingredients:
1 cup chopped tomatoes
½ cup chopped cucumber
¼ cup chopped red, green or yellow peppers
2 tbsp. chopped red onion
¼ tsp. dried thyme
1/8 tsp. dried oregano
1 tbsp. balsamic vinegar
1 tbsp. olive oil
Shredded romaine lettuce leaf
¼ cup reduced fat feta cheese
Method:
1. In a medium bowl combine tomatoes, cucumber, sweet pepper, red onion,
oregano and thyme.
2. For the dressing: In a small bowl mix together oil and vinegar. Pour dressing
over salad. Toss gently to coat with dressing.
3. Line a serving bowl with romaine lettuce; spoon in vegetable mixture and
sprinkle with crumbled feta cheese. Enjoy!
Nutrition Information (1/2 cup serving)
Calories
65
Carbohydrate
4grams
Protein
2 grams
Fat
5 grams
Sodium
120 mg
Fiber
1 gram
32
Broccoli and Red Pepper Salad
Serves: 8-10
Ingredients:
4 cups broccoli florets
1 cup chopped carrots
1 cup sliced red bell pepper
¾ cup water chestnuts
½ cup chopped red onion
½ cup raisins
½ cup crumbled light feta cheese
Dressing:
¼ cup light mayonnaise
¼ cup light sour cream
2 tbsp. lemon juice
2 tsp. dried dill
1 1/2 tsp. minced garlic
1/8 tsp. black pepper
Method:
1. Place broccoli in a medium size bowl and add 2 tbsp. water. Cover with plastic
wrap and pierce several times with a sharp knife. Microwave for 2 minutes.
Rinse broccoli under cold water to stop the cooking process. Drain well.
2. In a large bowl, place broccoli, carrots, pepper, chestnuts, red onion and raisins.
Toss and set aside.
3. Meanwhile in a small bowl, mix all ingredients for dressing. Cover and
refrigerate, if not serving immediately.
4. Just before serving, toss dressing with broccoli mixture and stir in feta cheese.
Serve immediately.
Nutrition Information (1/2 cup serving)
Calories
94
Carbohydrate
16 grams
Protein
3 grams
Fat
3 grams
Sodium
110 mg
Fiber
2.4 grams
33
Low-Calorie Coleslaw
Serves: 5
Ingredients:
2 cups green shredded cabbage
½ cup shredded carrots
¼ cup shredded red onions
½ cup green diced peppers
½ cup crushed pineapple
1 clove of garlic, minced
¼ cup water
2 tbsp. lemon juice
1 tbsp. sugar
1 tbsp. olive oil
1 tsp. Dijon mustard
1 tsp. black pepper
Method:
1.
2.
3.
In a salad bowl, combine cabbage, carrots, onions, peppers and crushed
pineapple.
For dressing, combine garlic, water, lemon juice, sugar, oil and mustard. Mix
until sugar dissolves.
Add pepper for taste.
Nutrition Information (1 cup servings)
Calories
Carbohydrate Protein
Fat
136
25.39gm
4.07gm
3.49gm
Sodium
53.55mg
Fiber
4.00gm
34
Louise’s Greek Salad Dressing
Serves: 3
Ingredients:
3 tbsp. olive oil
2 tbsp. wine vinegar
1 tsp. Dijon mustard
2 tsp. lemon juice
2 tsp. sugar
1 tsp. black pepper
Method:
1. Shake all ingredients in a jar and serve!
2. Delicious with red leaf or romaine lettuce, red peppers, green peppers and red
onions.
Nutrition Information (2 tbsp. Servings)
Calories
Carbohydrate Protein
Fat
138
3.64gm
.19gm
13.82gm
Sodium
23.61mg
Fiber
.25gm
35
Creamy Low-fat Herb Dressing
Serves: 10
Ingredients:
½ cup plain fat-free yogurt
½ cup fat free sour cream
3 tbsp. green onions, chopped
2 tbsp. fresh parsley
½ tsp. salt-free lemon herb seasoning
½ tsp. honey
¼ tsp. Italian seasoning
Method:
1. In a small bowl, whisk together the yogurt and sour cream. Then whisk in the
remaining ingredients.
2. Can be served as a dip or over poultry, baked potatoes or cold seafood!
Nutrition Information (2 tbsp. Servings)
Calories
Carbohydrate Protein
Fat
20
3.31gm
1.30gm
.20gm
Sodium
19.25mg
Fiber
.26gm
36
Dijon Garlic Vinaigrette
Serves: 2
Ingredients:
½ tbsp. Dijon mustard
½ tsp. minced garlic
2 tbsp. balsamic vinegar
2 tbsp. olive oil
1 tbsp. water
Method:
1. In a medium mixing bowl, whisk together mustard, garlic and vinegar. Slowly
whisk in oil until mixture begins to thicken and hold together. Gradually whisk in
water.
2. Refrigerate leftovers. Use within 2 days!
Nutrition Information (1 ½ oz Servings)
Calories
Carbohydrate Protein
Fat
128
1.31gm
.27gm
14.00gm
Sodium
50.47mg
Fiber
.13gm
37
Mint Vinaigrette
Serves: 3
Ingredients:
¼ cup white vinegar
1 tbsp. lemon juice
⅓ cup sugar
¼ cup fresh mint
⅛ tsp. salt
⅛ tsp. black pepper
Method:
1. Blend all ingredients in a blender until smooth!
Nutrition Information (2oz. Servings)
Calories
Carbohydrate Protein
Fat
89
23.30gm
.25gm
.06gm
Sodium
102.00mg
Fiber
.54gm
38
Warm Maple Vinaigrette
Serves: 2
Ingredients:
2 tbsp. pure maple syrup
2-3 tbsp. lemon juice
¼ cup Olive oil
½ tsp. Dijon mustard
⅛ tsp. black pepper
¼ tsp. Tarragon
Method:
1. In a small saucepan, whisk syrup, with 2 tbsp of lemon juice and oil until
smooth.
2. Whisk in Dijon mustard and pepper.
3. Taste and stir in 1 tbsp. lemon juice for a tarter dressing and tarragon for
additional flavor!
Nutrition Information (2 oz. Servings)
Calories
Carbohydrate Protein
Fat
291
15.64gm
.22gm
26.00gm
Sodium
42.67mg
Fiber
.20gm
39
Sweet Mustard Dressing
Serves: 2
Ingredients:
¼ cup extra virgin olive oil
1 ½ tbsp. white vinegar
1 ½ tbsp. brown sugar
½ tbsp. dried oregano
1 tsp. mustard
1 clove garlic, crushed
1/8 tsp. salt
¼ tsp. black pepper
Method:
1. Combine all 8 ingredients in a small jar with tight fitting lid.
2. Shake well to combine.
3. Drizzle over salad and toss!
Nutrition Information (2 oz. Servings)
Calories
Carbohydrate Protein
Fat
266
8.58gm
.34gm
26.00gm
Sodium
183.72mg
Fiber
.65gm
40
Serves: 4
Salmon Fishcakes
Ingredients:
7 ½ oz. canned salmon
1 cup mashed potatoes
¼ cup fresh green onions
¼ cup green diced peppers
3 tbsp. 1% milk
¼ tsp. basil
¼ tsp. parsley
⅛ tsp. salt
⅛ tsp. pepper
1 large egg
Method:
1. In a medium bowl, combine salmon, potatoes, chopped onion, peppers,
herbs and milk.
2. Gently stir in your beaten egg.
3. Form mixture into four ¾ inch thick cakes. Cover and refrigerate for at least 1
hour or overnight to let flavors develop.
4. Heat a large non-stick skillet over medium heat.
5. Spray with vegetable cooking spray. Add fish cakes and cook until golden
6. Brown on both sides.
Nutrition Information (Four 5oz. Servings)
Calories
Carbohydrate Protein
Fat
272
38.90gm
17.92gm
5.13gm
Sodium
176.91mg
Fiber
3.54gm
41
Fish Stew
Serves: 6
Ingredients:
1 tbsp. olive oil
2 cups finely chopped onions
1 cup diced celery
2 cups chopped red potatoes
1 tsp. minced garlic
1 diced tomato
2 cups water
1 tsp. fresh dill
1 bay leaf
1 tsp. pepper
6oz. salmon fillets
6oz. haddock fillets
6oz. trout fillets
1 cup turnip
Method:
1.
2.
3.
4.
In a large soup pot, heat oil over medium heat.
Add onion and celery and cook until soft but not to brown.
Add potatoes and garlic and cook for 2 minutes.
Add tomatoes, water, dill, bay leaf and pepper and cook for 15 minutes, stirring
occasionally.
5. Add fish and turnip. Cook for another 15 minutes. Remove bay leaf. Stir carefully
so that the fish does not fall apart!
Nutrition Information (1 ½ cup servings)
Calories
Carbohydrate Protein
Fat
263
33.62gm
17.36gm
10.14gm
Sodium
83.60mg
Fiber
13.33gm
42
Orange Maple Glazed Salmon
Serves: 4
Ingredients:
1 tsp. orange zest
1 medium orange
1 tsp. pure maple syrup
¼ tsp. salt
½ tsp. black pepper
12oz. salmon fillets
2 tsp. olive oil
Method:
1. Thoroughly wash and dry orange before zesting!
2. Use a medium size grater; grate the orange until only the white pit remains over
the fruit.
3. Cut the orange in half and squeeze out all the juice.
4. Mix orange juice, maple syrup, salt, pepper and orange zest together to make a
marinade for the salmon.
5. Pour marinade over salmon and marinate for about 15 minutes.
6. Remove salmon from marinade. Save the marinade to make the glaze for later!
7. Brush the salmon with olive oil before placing them on the heated grill. Cook
until fish turns opaque and turn the salmon over once during cooking for
approximately 7-9 minutes altogether, pending on the thickness of the salmon.
8. In a small pot using high heat, reduce the leftover marinade to a glaze.
9. Drizzle the glaze over the salmon and serve!
Nutrition Information (3oz. Servings)
Calories
Carbohydrate Protein
Fat
218
5.54gm
17.65gm
13.74gm
Sodium
197.83mg
Fiber
.91gm
43
Crisp Breaded Trout with Cajun Rub
Serves 4
Ingredients:
4 four ounce trout fillets
1 tsp olive oil
¼ cup whole wheat breadcrumbs
2 tbsp ground flaxseed
1 tsp chili powder
½ tsp garlic powder
½ tsp black pepper
1/8 tsp cayenne pepper
Method:
1. Preheat oven to 375 degrees.
2. Lightly coat fillets with oil.
3. In a small bowl, combine breadcrumbs, flaxseed, chili powder, garlic powder,
black pepper and cayenne pepper. Pat the breadcrumb mixture on the fillets.
4. Place fillets on a baking sheet lightly coated with cooking spray. Bake for 10
minutes or until fish flakes easily when tested with a fork.
Nutrition information: (Four servings of one fillet)
Calories
175
Carbohydrate
4
Protein
24
Fat
7
Sodium
39
Fiber
1
44
Dijon Glazed Trout Fillets
Serves 4
Ingredients:
4 six ounce fresh or frozen trout fillets cut one inch thick
2 tbsp non hydrogenated margarine
2 tbsp lemon juice
1 tbsp Dijon –style mustard
1 tsp dried basil
Method:
1. Thaw fish if frozen.
2. In a small saucepan, heat margarine, lemon juice, mustard and basil over a low
heat until margarine is melted. Brush both sides of fillets with mixture.
3. Fry fillets in a non stick fry pan for 8 to 10 minutes, turning once and brushing
with mustard mixture.
Nutrition information: (per fillet)
Calories
243
Carbohydrate
0
Protein
41
Fat
10
Sodium
254
Fiber
0
45
Tomato Herbed Haddock
Serves 4
Ingredients:
4 four ounce haddock fillets
1 cup diced tomatoes (look for no added salt canned tomatoes)
½ cup chopped mushrooms
1 tsp minced garlic
¼ tsp basil
¼ tsp thyme
1/8 tsp salt
1/8 tsp pepper
Method:
1.
2.
3.
4.
Preheat oven to 375 degrees F.
Arrange haddock fillets in a shallow baking dish
Cover with tomatoes, garlic, mushrooms, basil, thyme, salt and pepper.
Cover and bake for15 minutes.
Nutrition information: (per fillet)
Calories
112
Carbohydrate
2.9grams
Protein
22.2 grams
Fat
.93 grams
Sodium
157 mg
Fiber
.73 grams
46
Herb-Crusted Chicken
Serves: 4
Ingredients:
1 ½ slices whole wheat bread
¼ tsp. basil
¼ tsp. rosemary
¼ tsp. thyme
¼ tsp. oregano
¼ tsp. parsley
¼ tsp. paprika
⅛ tsp. pepper
1 lb. boneless, skinless chicken breast
Method:
1. Using a food processor or blender, process bread into crumbs. Add herbs and
process to mix.
2. Coat chicken pieces with crumb mixture.
3. Place chicken in a single layer in a baking pan and bake in a 400 degree F oven
for 20 minutes for boneless breasts or 40 minutes for bone-in breasts.
Nutrition Information (4oz. Servings)
Calories
Carbohydrate Protein
206
6.50gm
34.22gm
Fat
4.00gm
Sodium
141.96mg
Fiber
1.14gm
47
Orange Ginger Marinated Chicken
Serves 4
Ingredients:
2 tbsp lemon juice
2 tbsp sodium reduced soy sauce
2 tbsp brown sugar
2 tbsp ketchup
2 tbsp minced green onion
½ tbsp minced ginger
2 tsp grated orange zest
1 tsp minced garlic
4 boneless, skinless chicken breasts (about 1 1/2 pounds/680 grams)
Method:
1. Mix all marinade ingredients together in a small bowl.
2. Place chicken breasts in a large resealable plastic bag. Add marinade and seal
bag. Turn bag several times to coat chicken with marinade. Marinate in the
refrigerator overnight.
3. Bake at 350 degrees for 45 minutes in a covered casserole dish. Take the cover
off for the last 10 minutes of baking.
Nutrition information: (per chicken breast)
Calories
214
Carbohydrate
7grams
Protein
40grams
Fat
2.1grams
Sodium
300 mg
Fiber
.2 grams
48
Annabeth’s Cranberry Chicken
Serves: 4
Ingredients:
4 boneless, skinless chicken breasts
2 tsp. olive oil
½ cup finely chopped onions
¼ cup diced celery
¾ cup canned cranberry sauce
½ cup ketchup
2 tbsp. lemon juice
1 tbsp. brown sugar
1 tbsp. Worcestershire sauce
1 tbsp. mustard
1 tbsp. white vinegar
⅛ tsp. black pepper
Method:
1. Brown chicken in oil and place in a 9 by 13 baking pan.
2. In the same pan that the chicken was browned, cook onion and celery over low
heat until tender but not brown.
3. Add remaining ingredients and heat through.
4. Pour sauce over chicken.
5. Bake uncovered in a 325 degree F oven for 1 ¼ hours, basting 2-3 times during
the baking process.
Nutrition Information (Four 6oz. Servings)
Calories
277
Carbohydrate Protein
32.68gm
25.72gm
Fat
5.20gm
Sodium
479.13mg
Fiber
1.22gm
49
Chicken Vegetable Lasagna
Serves: 16
Ingredients:
½ lb. lean ground chicken
½ cup chopped green onions
2 cloves minced garlic
1 tbsp. olive oil
28 oz. canned tomatoes
5 ½ oz. canned tomato paste
¾ cup water
½ tsp. salt
⅛ tsp. black pepper
1 bunch broccoli, chopped
4 medium diced carrots
1 1/2 cups sliced mushrooms
¼ cup chopped fresh parsley
1 tsp dried basil
¼ tsp oregano
6 oz. skim milk mozzarella cheese
¾ lb. dry whole wheat lasagna noodles
Method:
1. On medium-high heat, cook chicken, onions and garlic in oil until pink color in
chicken has disappeared.
2. Add tomatoes, tomato paste, water, salt and pepper. Cook uncovered for 15
minutes.
3. Add carrots, broccoli, mushrooms and parsley. Cook covered on low heat for 30
minutes until mixture is thickened.
4. Cook lasagna; drain well. Spoon ¼ of sauce in a 9 by 13 inch baking dish.
5. Place 1/3 of noodles over sauce. Repeat layers twice, ending with sauce.
6. Top with cheese. Bake at 350 degrees F for 30 minutes.
Nutrition Information (6 oz. Servings)
Calories
Carbohydrate Protein
Fat
207.53
27.27gm
11.72gm
6.25gm
Sodium
313.00mg
Fiber
2.87gm
50
Beef and Vegetable Stew
Serves 15
Ingredients:
1 ½ pounds lean stewing beef
¼ cup all purpose flour
7 finely chopped onions
1 pound diced potatoes
3 sliced carrots
3 minced cloves of garlic
2 cups chopped turnip
3 cups water
1 ¼ cup no added salt beef broth
7½ ounces canned low sodium tomato sauce
1 tsp thyme
½ tsp oregano
¼ tsp black pepper
1 bay leaf
Method:
1. Remove all visible fat from beef and cut into 1 inch cubes.
2. In a large casserole dish toss beef with flour. Add onions, potatoes, carrots,
garlic, turnip, water, beef broth, tomato sauce, thyme, oregano, pepper and bay
leaf. Stir to mix.
3. Bake covered in a 325 degree oven for 3 hours, stirring occasionally. Remove
bay leaf and serve!
Nutrition Information: (per 1 cup serving)
Calories
Carbohydrate Protein
Fat
152
18 grams
12.4 grams 3.5 grams
Sodium
62 mg
Fiber
2.5 grams
51
Mandarin Beef Stir Fry
Serves: 5
Ingredients:
18oz. round steak
1 tbsp. Worcestershire sauce
¼ cup low-sodium soy sauce
½ cup orange juice
¼ tsp. ground ginger
¼ tsp. garlic powder
2 tbsp. vegetable oil
1 chopped red onion
2 cups bean sprouts
1 cup chopped mushrooms
1 green pepper, chopped
10oz. mandarin oranges
2 tbsp. cornstarch
Method:
1. Place beef in a large shallow dish. Combine Worcestershire sauce, soy sauce,
orange juice, ginger and garlic powder; pour over beef and stir. Set aside.
2. In wok or skillet, heat oil over medium heat; stir fry onions, beans, mushrooms
and green peppers for 2 minutes. Move vegetables to side of wok.
3. Drain meat, reserve marinade. Stir fry beef until no longer pink; mix with
vegetables. Add orange segment.
4. Combine reserved marinade with cornstarch; add to wok and cook just until
thickened.
5. Serve with broccoli over hot fluffy brown rice!
Nutrition Information (1 cup Servings)
Calories
412
Carbohydrate Protein
30.00gm
30.34gm
Fat
20.24gm
Sodium
463.91mg
Fiber
4.00gm
52
Old-fashioned Baked Beans
Serves: 8
Ingredients:
1 lb. dry black beans, white pea beans or yellow eyed beans
4 cups hot water
2 medium chopped onions
¼ cup molasses
2 tbsp. canned tomato paste
1 tbsp. packed brown sugar
1 tbsp. white vinegar
⅛ tsp. salt
½ tsp. dry powdered mustard
¼ tsp. black pepper
Method:
1. Rinse beans; discard any discolored ones. In a large saucepan, soak beans
overnight; drain.
2. Add water to cover beans by at least 2 inches, bring to a boil and simmer for 30
minutes; drain.
3. In bean pot or an 8 cup casserole, spread out onion slices.
4. Mix molasses, tomato paste, sugar, vinegar, salt, mustard and pepper; pour into
casserole.
5. Add beans and the hot water.
6. Cover and bake in a 325 degree F oven for 3-4 hours. Add enough water to
keep beans covered.
Nutrition Information (3/4 cup servings)
Calories
Carbohydrate Protein
Fat
232
44.65gm
12.76gm
1.00gm
Sodium
71.18mg
Fiber
8.44gm
53
Mexican Rice & Bean Casserole
Serves: 6
Ingredients:
1 tsp. olive oil
½ cup water
1 freshly chopped onion
2 tsp minced garlic
1 ½ cups chopped mushrooms
2 chopped green or orange peppers
¾ cup brown rice
28 oz. can of rinsed low sodium kidney beans
19 oz. canned Low sodium diced tomatoes
¾ tbsp. chili powder
¼ tsp. cayenne pepper
3 tsp. cumin
1 cup lite shredded mozzarella cheese
1 tsp basil
1 tsp rosemary
1/8 tsp fresh black pepper
Method:
1. In a large skillet or Dutch oven, heat oil with water over medium heat. Add
onions, garlic, mushrooms and green peppers; stir often or until onions are
tender, about 10 minutes.
2. Add rice, beans, tomatoes and herbs; cover and simmer for about 25 minutes or
until rice is tender and most of the liquid is absorbed.
3. Transfer to baking dish and sprinkle with cheese.
4. Bake in 350 degree F oven for 15 minutes or microwave at high power for 1-2
minutes or until cheese is melted.
Nutrition Information (1 cup Servings)
Calories
409
Carbohydrate Protein
66.00gm
22.74gm
Fat
8.00gm
Sodium
245.00mg
Fiber
13.26gm
54
Lighter Version of Macaroni and Cheese
Serves: 7
Ingredients:
2 ½ cups 1% Milk
¼ cup all purpose flour
½ tsp. dry mustard
1/8 tsp. salt
¼ tsp. paprika
¼ tsp. black pepper
1 ½ cups shredded reduced fat cheddar cheese
2 oz. light cream cheese
¼ cup minced onions
3 tbsp. light parmesan cheese
3 cups dry whole wheat elbow macaroni
Method:
1. In a medium saucepan, combine the milk and flour until smooth. Cook over
medium-high heat until mixture is bubbly and thickened, about 7-8 minutes.
2. Stir in dry mustard, salt, paprika, pepper, all cheeses and onions. Continue to
cook until cheeses are completely melted.
3. Combine cheese sauce with macaroni. Transfer to a large casserole dish that has
been sprayed with non-stick spray.
4. Bake at 350 degrees F, uncovered, for 30 minutes. Serve immediately!
Nutrition Information (1 cup Servings)
Calories
Carbohydrate Protein
Fat
324
41.76gm
15.90gm
10.11gm
Sodium
267.87mg
Fiber
2.05gm
55
Red Lentil Spaghetti Sauce
Serves: 16
Ingredients:
1 finely chopped onion
2 celery sticks
½ tsp. garlic powder
1 tbsp. vegetable oil
1 cup dry lentils
2 cups water
28 oz. canned tomatoes (look for no added salt)
156ml. canned tomato paste
1 tsp. parsley
½ tsp. oregano
⅛ tsp. salt
⅛ tsp. cayenne pepper
Method:
1. In a large saucepan on medium-high heat, cook onions, celery and garlic in hot oil
for about 5 minutes or until tender.
2. Add lentils and water; cover and cook on low heat for about 35 minutes.
3. Add crushed tomatoes and seasonings; cook covered for about 15 minutes.
4. Serve over cooked spaghetti!
Nutrition Information (4 oz. Servings)
Calories
Carbohydrate Protein
52
9.00gm
2.40gm
Fat
1.20gm
Sodium
213.69mg
Fiber
2.00gm
56
Heart Healthy Veggie Burger
Serves 8
Ingredients:
½ cup roasted pecans
20 ounce can chick peas (look for no added salt varieties)
3 tbsp canola oil
1 clove raw garlic
1 egg
¼ cup breadcrumbs
6 green onions
1 tbsp grated lemon peel
½ tsp Worcestershire sauce
½ tsp thyme
¼ tsp oregano
Method:
1. Spread ½ cup pecans on a baking sheet and toast for 5 minutes. Remove and let
cool.
2. Drain and rinse canned chickpeas. Look for no added salt brands.
3. In a food processor, puree chickpeas, toasted pecans, canola oil, minced garlic
and egg until smooth. Transfer to a large bowl.
4. Stir in breadcrumbs, chopped green onions, grated lemon rind and
Worcestershire Sauce.
5. Form into 8 patties.
6. Spray non stick pan or grill with canola oil. Cook patties for 3 minutes on each
side. Enjoy!
Nutrition information: (Per patty)
Calories
Carbohydrate Protein
217
22.5 grams
5.7 grams
Fat
12 grams
Sodium
268 grams
Fiber
4.7 grams
57
Penne Pasta with Garlic
Serves 4
Ingredients
2 cups whole wheat penne pasta
9 cups water
2 tsp olive oil
1 cup sliced red onion
1 tsp minced garlic
¼ tsp dried basil
Pinch freshly ground black pepper
24 cherry tomatoes cut in halves
2 tbsp dried parsley
1 tbsp balsamic vinegar
1 tsp chili paste
¼ cup parmesan cheese (look for lower fat variety)
Method
1. Cook pasta in boiling water until tender but firm. Drain and return to same pot.
2. Heat oil, garlic and oil in a skillet over medium heat. Cook until the onion is
softened.
3. Add tomatoes, basil, pepper, parsley, vinegar and chili paste. Heat and gently
stir until tomato softens. Add mixture to pasta and stir.
4. Sprinkle with parmesan cheese.
Nutrition information: (per cup)
Calories
Carbohydrate Protein
260
45 grams
12 grams
Fat
5 grams
Sodium
170 mg
Fiber
6 grams
58
Vegetarian Chili with Cashews
Serves: 11
Ingredients:
2 tbsp. olive oil
4 freshly chopped onions
2 chopped green peppers
2 diced celery
4 tsp. minced garlic
1 tsp. basil
½ tsp. chili powder
1 tsp. cumin
1 tsp. black pepper
15oz. low-sodium tomato sauce
16oz. stewed tomatoes
2 tbsp. wine vinegar
1 bay leaf
1 cup cashew nuts
⅓ cup raisins
3 cups low-sodium kidney beans
Method:
1. In a large pot, heat the olive oil. Add the onions, green peppers and celery and
cook over medium heat until the onions are translucent, about 10 minutes.
2. Stir in the garlic, basil, oregano, chili powder, cumin and black pepper.
3. Add the tomato sauce, tomatoes, vinegar and bay leaf. Reduce the heat to low
and continue cooking for 2-3 minutes.
4. Stir in the cashews and raisins and cook over low heat for another 16-17
minutes.
5. Add the beans and cook for an additional 25 minutes, stirring frequently. The
chili is done when all the ingredients are well blended and soft and the chili is
thick and bubbly.
Nutrition Information (1cup Servings)
Calories
Carbohydrate Protein
268
33.76gm
8.59gm
Fat
13gm
Sodium
464.67mg
Fiber
7.51gm
59
Lemon Cranberry Tea Cookie
Makes 32 cookies
Ingredients
Glaze
2 lemons
¼ cup white sugar
Cookie Batter
1 cup all purpose flour
¼ cup whole wheat flour
1 tsp ground nutmeg
¼ tsp salt
¼ tsp baking soda
5 tbsp Becel Buttery Taste margarine
½ cup white sugar
1 egg white
3 tbsp plain low fat yogurt
1 tsp vanilla
3 tbsp dried cranberries
Method
1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
2. Finely grate peel from 1 lemon and set aside. Squeeze juice from 2 lemons to
equal ½ cup. Place juice in a small saucepan and boil until reduced by half. Stir
in ½ cup sugar until dissolved.
3. In a small bowl, stir flours with nutmeg, salt and baking soda. In a medium bowl
beat Becel with the remaining ½ cup sugar and lemon peel until combined. Beat
in egg white, yogurt and vanilla. Stir in flour mixture until just combined.
4. Roll dough into 1 inch balls and place 2 inches apart on baking sheet. Press
gently with a fork to flatten to form a cookie. Bake for 8 minutes until golden
brown on the bottom.
5. Place cookies on a rack over a baking sheet. When cookies are cool enough to
handle dip into lemon glaze. When glaze is dry, re-dip. Best eaten within 2-3
days and stored between sheets of wax paper in an airtight container.
Nutrition information per cookie:
Calories
Carbohydrate Protein
57
9.3 grams
.8 gram
Recipe Credit to Becel Recipes.ca
Fat
2 grams
Sodium
57 grams
Fiber
.3 grams
60
Louise’s Pavlova with Fresh Fruit
Serves: 16
Ingredients:
4 tbsp. egg whites
¼ tsp. cream of tartar
⅓ cup sugar
1 tsp. vanilla extract
Toppings:
4 cups vanilla yogurt
1 cup strawberries
1 cup blueberries
1 cup kiwi
1 cup mandarin oranges
Method:
1. Drain yogurt in a cheesecloth overnight.
2. Beat egg whites until soft peak forms. Beat in sugar (a tsp. at a time) until soft
glossy peak forms. Beat in cream of tartar and vanilla.
3. Spread meringue on a foil lined baking sheet making a 10 inch circle. Bake for
90 minutes at 274 degrees F. Turn off the oven and leave meringue in the oven
to dry out with the door open. Remove foil and place on a serving platter.
4. Topping:
Just before serving, spread yogurt over meringue shell.
Top with fresh fruit!
Nutrition Information (4oz. Servings)
Calories
Carbohydrate Protein
Fat
84
17.66gm
3.05gm
.36gm
Sodium
45.12mg
Fiber
.78gm
61
Fruit Cream Flan
Serves: 12
Ingredients:
1 ½ cup all purpose flour
½ cup sugar
1 ½ tsp. baking powder
⅓ cup margarine
2 tbsp. egg whites
1 tsp. vanilla extract
1 cup blueberries
1 cup raspberries
1 cup strawberries
TOPPING:
2 tbsp. all purpose flour
2 cup low fat plain yogurt
1 large egg
⅔ cup sugar
1 tsp. vanilla extract
Method:
1.
2.
3.
In food processor or mixing bowl, combine flour, sugar, baking powder, margarine, egg
whites and vanilla; mix well!
Press into bottom of 10 inch/3L square cake pan, spring form or flan pan; sprinkle with fruit.
TOPPINGS:
In bowl, sprinkle flour over yogurt. Add egg, sugar and vanilla.
Pour over berries.
Bake in 350 degree F oven for 60-70 minutes or until golden.
Serve warm or cold.
Nutrition Information (5oz. Servings)
Calories
220
Carbohydrate Protein
38.03gm
4.85gm
Fat
5.62gm
Sodium
119.79mg
Fiber
1.68gm
62
Low-fat Cheesecake
Serves: 13
Ingredients:
Crust:
2 cups graham cracker crumbs
2 ½ tbsp. water
2 tbsp. sugar
1 tbsp. vegetable oil
Filling:
1 ⅔ cup Ricotta cheese
1/3 cup light cream cheese
¾ cup sugar
1/3 cup low-fat plain yogurt
1 egg
1 tsp. vanilla extract
1 ½ tbsp. all purpose flour
2 tsp. lemon juice
Method:
1. Preheat oven to 350 degrees F. Lightly brush an 8 inch spring form pan with
cooking oil to coat bottom and sides.
2. CRUST: In a bowl, stir all ingredients until blended. Press into bottom of pan.
3. FILLING: Puree all ingredients in a food processor until smooth. Pour into
bottom.
4. Bake in center of oven for 35-40 minutes or just until center is still slightly
loose. Cool on wire rack until room temperature. Refrigerate for 2 hours.
5. Top with your favorite fruit!
Nutrition Information (per 100g Serving)
Calories
170
Carbohydrate Protein
26.00gm
5.22gm
Fat
5.20gm
Sodium
123.00mg
Fiber
.65gm
*Recipe credit to Superstore
63
Blueberry Brownies
Serves: 16
Ingredients:
1 cup unsweetened applesauce
½ cup sugar
1 tsp. vanilla extract
½ cup whole wheat flour
¼ cup all purpose flour
⅓ cup cocoa powder
½ tsp. baking powder
½ tsp. baking soda
⅛ tsp salt
⅓ cup walnuts
½ cup fresh blueberries
Method:
1. Preheat oven to 350 degrees F and spray an 8 inch square baking pan with nonstick cooking spray.
2. In a medium bowl, combine applesauce, sugar and vanilla.
3. In another bowl, whisk together flours, cocoa, baking powder, soda and salt.
4. Make a well in the center and add wet ingredients, mix until just combined.
5. Gently fold in walnuts and blueberries.
6. Spread mixture into a prepared pan and bake for 25-30 minutes until center is
firm and not sticky.
7. Let cool completely before cutting into squares!
Nutrition Information (50g Servings)
Calories
71
Carbohydrate Protein
14.00gm
2.00gm
Fat
2.00gm
Sodium
70.45mg
Fiber
1.50gm
*Recipe credit to CBDHA Healthy Eating for a Healthy life Cookbook
64
Lemon Blueberry Muffins
Serves: 8
Ingredients:
½ cup fresh or frozen blueberries
1 tsp. all purpose flour
1 ½ cups whole wheat flour
1/3 cup yellow cornmeal
3 tbsp. sugar
3 tbsp. low-calorie sugar substitute
1 tsp. baking powder
1 tsp. baking soda
2/3 cup low-fat plain yogurt
¼ cup canola oil
2 tbsp. lemon juice
1 large egg
Method:
1. In a small bowl, toss blueberries with all purpose flour. Set aside. In medium
bowl, stir together whole wheat flour, cornmeal, sugar, sweetener, baking powder
and baking powder.
2. Combine yogurt, oil, lemon juice and egg. Add to dry ingredients; stir until
moistened. Do not over mix! Stir in reserved blueberries.
3. Using ½ cup measure, place batter in 12 paper lined or nonstick medium muffin
cups. Bake in 375 degrees F oven for about 18 minutes or until muffins are lightly
brown and firm to the touch.
Nutrition Information (1/2 cup Servings)
Calories
217
Carbohydrate Protein
33.10gm
5.35gm
Fat
8.00gm
Sodium
228.61mg
Fiber
3.30gm
65
Flax Oat Bran Muffins
Serves: 15
Ingredients:
¾ cup whole wheat flour
¾ cup all purpose flour
¾ cup flaxseed meal
¾ cup bran wheat
1 cup brown sugar
1 tsp. baking powder
2 tsp. baking soda
2 tsp. ground cinnamon
1 ½ cup shredded carrots
2 shredded Granny Smith apples
¾ cup 1% milk
2 large eggs
1 tsp. vanilla extract
2 tbsp. vegetable oil
Method:
1.
2.
3.
4.
Mix together dry ingredients.
Add carrots and apples.
In a separate bowl, combine wet ingredients.
Pour liquid ingredients into dry ingredients. Stir until moistened. Do not over
mix!
5. Add to greased muffin tins, filling ¾ full.
6. Bake at 350 degrees F for 15-20 minutes.
Nutrition Information (4oz. Servings)
Calories
188
Carbohydrate Protein
28.18gm
5.25gm
Fat
7.33gm
Sodium
222.60mg
Fiber
6.00gm
66
Tea Biscuit
Serves: 6
Ingredients:
2 cups all purpose flour
2 tbsp. sugar
4 tsp. baking powder
½ tsp. cream of tartar
¼ cup margarine
1 cup skim milk
Method:
1.
2.
3.
4.
5.
6.
7.
8.
Put first four ingredients into a bowl and stir thoroughly.
Cut in margarine until crumbly.
Pour in milk. Stir quickly to combine. Dough should be soft.
Turn out onto lightly floured surface. Knead gently 8-10 times. Roll or pat ½ ¾ inch thick.
Cut with small round cookie cutters. Place on non-stick baking sheet.
Brushing biscuit with milk before baking will produce a pretty brown top.
Bake in 450 degree F oven for 12-15 minutes.
To increase fiber, substitute ½ cup to 1 cup whole wheat flour in place of white
flour!
Nutrition Information (Six 4oz. Servings)
Calories
Carbohydrate Protein
Fat
235
37.73gm
5.46gm
6.88gm
Sodium
314.56mg
Fiber
1.25gm
67
Apple Crisp
Serves: 13
Ingredients:
¼ cup sugar
½ cup brown sugar
¼ cup all purpose flour
¼ cup whole wheat flour
½ cup quick cooking oats
½ cup wheat bran
1 tsp. ground cinnamon
½ tsp. nutmeg
¼ cup margarine
6 cups apple slices
¼ cup apple juice
Method:
1.
2.
3.
4.
In a mixing bowl, combine sugars, flours, oats, bran, cinnamon and nutmeg.
Cut in margarine until mixture resembles coarse crumbs.
Prepare apples and place in round or square baking dish. Drizzle with apple juice.
Sprinkle with topping mixture. Bake uncovered as follows:
In a microwave on full power for 14-16 minutes.
In a conventional oven on 375 degrees F for 30 minutes!
Nutrition Information (5oz. Servings)
Calories
134
Carbohydrate Protein
26.22gm
1.51gm
Fat
3.62gm
Sodium
29.24mg
Fiber
3.13gm
68
Oatmeal Pie Crust
Serves: 5
Ingredients:
¾ cup all purpose flour
½ cup quick rolled oats
1/8 tsp. salt
4 tbsp. canola oil
4 tbsp. water
Method:
1. Combine flour, oats and salt in a mixing bowl.
2. Slowly drizzle in oil, mixing with a fork. Continue lightly mixing with fork and
cutting through mixture until all dry ingredients are moistened and mixture
resembles fine crumbs.
3. Add ice water, a few drops at a time, until mixture begins to form a ball.
4. Pat into a 1L pie plate. Form a rim and flute edges. Fill and bake according to pie
recipe.
5. For baked pastry shell, prick with a fork in several places. Bake in a 400 degree F
oven for 10 minutes or until golden brown.
Nutrition Information (Five 2oz. Servings)
Calories
Carbohydrate Protein
Fat
193
19.00gm
2.88gm
11.75gm
Sodium
60.15mg
Fiber
1.34gm
69
Lime Meringue Pie
Serves: 5
Ingredients:
Meringue Crust:
2 egg whites (at room temperature)
¼ tsp. cream of tarter
½ cup sugar
Lime Chiffon Filling:
2 eggs, separated
2 egg whites
¾ cup water
⅔ cup granulated sugar
1 tbsp grated lime rind
⅓ cup lime juice
1 envelope unflavored gelatin
Method:
1. In bowl and using an electric mixer, beat 2 egg whites with cream of tartar until
soft peak forms. Beating constantly, gradually add sugar, a tablespoon at a time,
and beat until stiff, glossy peaks form.
2. Spread meringue in foil-lined 9 inch pie plate, pushing mixture about the edge of
plate. Bake at 275 degrees for about 65 minutes or until lightly brown and dry to
touch. Carefully remove the foil and cool on rack.
3. In saucepan, whisk 2 egg yolks lightly, add water, half the sugar and lime rind.
Cook over low heat, stirring constantly, for 10-15 minutes or until mixture
thickens slightly and coats metal spoon. Remove from heat.
4. Sprinkle gelatin over lime juice; let stand for 2 minutes to soften. Stir in yolk
mixture until gelatin dissolves. Cover and refrigerate for about 10 minutes or
until thickened slightly.
5. In large bowl, beat the 4 egg whites until soft peak forms. Beating constantly,
gradually add remaining sugar and beat until stiff peak forms. Fold into lime
mixture. Spoon into meringue shell and refrigerate until set!
Nutrition Information (4 oz. Servings)
Calories
148
Carbohydrate Protein
20.86gm
12.81gm
Fat
2.00gm
Sodium
74.78mg
Fiber
.06gm
70
Crunchy Topping
Serves: 16
Ingredients:
¼ cup non hydrogenated margarine
1 ½ cups quick cooking oatmeal
¼ cup brown sugar
½ tsp. ground cinnamon
Method:
1.
2.
3.
4.
5.
6.
Melt margarine in a frying pan.
Add oats, brown sugar and cinnamon.
Stir and cook over medium heat for about 3 minutes until golden brown.
Remove from heat; spread on a large plate or cookie sheet to cool.
Store in a lightly covered container in refrigerator for up to 2 months.
A sprinkle of this toasted crunchy topping enhances simple puddings, baked
custards, fruit cups and can be used as a pie topping!
Nutrition Information (2 tbsp. Servings)
Calories
58
Carbohydrate Protein
7.30gm
1.00gm
Fat
3.00gm
Sodium
21.20mg
Fiber
.78gm
71
Oven Baked Fries
Serves: 4
Ingredients:
4 fresh potatoes
1 tbsp. canola oil
1/8 tsp. paprika
1/8 tsp. parmesan cheese
½ tsp Italian seasoning
1/8 tsp dried rosemary
Method:
1.
2.
3.
4.
5.
6.
7.
Wash potatoes well but do not peel!
Slice into ½ to 1 inch thick strips.
Toss potatoes with oil in a bowl until coated.
Sprinkle with paprika.
Spread on baking sheet and bake in 475 degree F oven until golden.
Turn occasionally!
Toss with parmesan cheese or other desired spices!
Nutrition Information (Four 4oz. Servings)
Calories
Carbohydrate Protein
Fat
130
22.73gm
2.00gm
3.60gm
Sodium
6.69mg
Fiber
1.60gm
72
Sweet Potato Fries
Serves 2
Ingredients:
1 medium sweet potato
1 tbsp olive oil
½ tsp black pepper
1/8 tsp salt
1/8 tsp rosemary
1/8 tsp oregano
Method:
1.
2.
3.
4.
5.
Preheat oven to 350 degrees F.
Peel sweet potato and cut into finger size pieces or slices.
Put potato pieces in a sealable plastic bag. Add oil and close bag.
Shake potato pieces inside the bag.
Spread potato pieces on a cookie sheet sprayed with non stick spray. Sprinkle
with herbs, salt and pepper.
6. Put in the oven and bake for 15 minutes.
7. After 15 minutes, turn the potato pieces over and put back in the oven for 15
minutes.
8. When finished remove from oven and serve immediately.
Nutrition Information :( 4 ounce serving)
Calories
116
Carbohydrate
13 grams
Protein
1 gram
Fat
6.9 grams
Sodium
182 grams
Fiber
2 grams
73
Healthy Pizza Base
Serves: 5
Ingredients:
1 cup whole wheat flour
1 ½ cup all purpose flour
2 ¼ tsp. dry baker’s yeast
¼ tsp. salt
½ tsp. sugar
2 tsp. olive oil
Method:
1. In a food processor, combine whole wheat flour, all purpose flour, yeast, salt
and sugar.
2. Continue beating; gradually pour in the oil and ¾ cup of very hot water. Add up
to ¼ cup more if necessary, just until dough begins to form a ball.
3. Process for 1 minute.
4. Turn out on a lightly floured surface. Knead dough up to 5 minutes or until
smooth and elastic, adding more flour if needed.
5. Cover and let rest for 10 minutes or refrigerate for up to 2 days.
6. On a lightly floured surface, roll out dough into a 12 inch pizza circle. Lay
uncooked pizza crust on pan to prepare with toppings!
Nutrition Information (4oz. Servings)
Calories
Carbohydrate Protein
232
45.33gm
7.60gm
Fat
2.72gm
Sodium
120.74mg
Fiber
4.41gm
Recipe credit to CBDHA Healthy Eating For a Healthy Life Cookbook
74
Munch Mix
Serves: 10
Ingredients:
1 ½ cup toasted oat cereal circles
1 ½ cup wheat squares cereal
1 ½ cup crisp rice cereal
1 cup old fashioned oats
⅓ cup real maple syrup
1 ¼ cup brown sugar
2 tbsp. canola oil
1 tsp. ground cinnamon
Method:
1. Combine dry cereals in a large bowl, set aside.
2. Combine syrup, brown sugar, oil and cinnamon in a microwave safe bowl.
Microwave on high for 1 minute; stir well.
3. Pour over cereal mix and toss to coat.
4. Spread mixture evenly over 2 lightly greased cookie sheets.
5. Bake for 5 minutes in a 350 degree F oven.
6. Stir mixture and bake for an additional 5 minutes or until golden brown.
7. Let cool and store in an air tight container!
Nutrition Information
Calories
139
Carbohydrate Protein
25gm
2.8gm
Fat
3.6gm
Sodium
--
Fiber
2.2gm
Recipe credit to CBDHA Healthy Eating for a Healthy Life Cookbook
75
Shake-it & Bake-it Coating Mix
Serves: 3
Ingredients:
¼ cup all purpose flour
½ cup plain bread crumbs
1 tsp. poultry seasoning
1 tbsp. paprika
½ tsp. black pepper
Method:
1.
2.
3.
4.
5.
6.
Remove skin from poultry and moisten with skim milk.
Combine flour, bread crumbs and seasonings.
Coat chicken with the above mixture.
Bake as usual!
This makes a delicious and moist coating for chicken or fish!
Optional seasonings for shake it and bake it can be 1 tsp. garlic powder, 1 tbsp.
parsley or 1 tsp. sage.
Nutrition Information (2 oz. Servings)
Calories
Carbohydrate Protein
117
22.60gm
3.90gm
Fat
1.35gm
Sodium
128.25mg
Fiber
2.20gm
76
Low Fat, Low Salt Beef Gravy
Serves: 17
Ingredients:
1 cup hot water
3 tbsp. low-sodium dry beef base
2 tbsp. ketchup
3 tbsp. cornstarch
3 tbsp. all purpose flour
6 tbsp. water
Method:
1. Mix hot water, ketchup and soup base and bring to a boil.
2. Mix flour, cornstarch and cold water until all lumps are gone. Stir this mixture
into step one and simmer for about 15 minutes.
3. To make chicken gravy, use chicken soup base with low-sodium and no MSG,
in place of the beef base!
Nutrition Information (2 tbsp. Servings)
Calories
Carbohydrate Protein
Fat
23
4.44gm
.17gm
.29gm
Sodium
23.87mg
Fiber
.06gm
77
Basic White Sauce
Serves: 10
Ingredients:
2 tbsp. non hydrogenated margarine
2 tbsp. all purpose flour
1 cup skim milk
⅛ tsp white pepper
Method:
1.
2.
3.
4.
In a saucepan, melt margarine.
Add flour and cook, stirring constantly until mixture bubbles.
Cook, stirring for 1 minute, being careful not to allow mixture to brown.
Gradually add skim milk and cook, until mixture comes to a boil and thickens.
Add pepper for taste!
Microwave Instructions:
1. Place margarine in a 4 cup (1L) glass measure.
2. Microwave at high for 30-60 seconds or until melted.
3. Stir in flour and microwave at high for 40-60 seconds. This helps eliminate any
floury taste.
4. Gradually add the skim milk until smooth and microwave uncovered at high for
3-5 minutes or until mixture comes to a boil and thickens.
5. Add pepper at the end for taste!
Nutrition Information (2 tbsp Servings)
Calories
Carbohydrate Protein
Fat
32
2.45gm
1.00gm
2.00gm
Sodium
27.00mg
Fiber
.06gm
78