FOOD
that fits
YOUR LIFE
®
dinner ideas & every
day wellness tips
You don’t have to cook
fancy or complicated
just good food and
fresh ingredients.
The days when healthy food meant
bland food are long gone. Our
Healthy Home recipes make “good
for you” taste fresh, flavorful and
satisfying.
Health and
flavor go
together!
These Healthy Home meals
combine wholesome ingredients,
the right touch of herbs and spices
and simple cooking techniques.
What portion
size is right
for you?
One Serving Equals:
Recommended Serving Size Varies by Type of Food
So if you’re looking for dinners that
are lower in fat and calories, don’t
give up great taste, just give one of
1 small fruit
= size of a baseball
1 cup of cereal
= size of small fist
½ cup of vegetables,
rice or pasta
= size of a
computer mouse
2-3 ounces of chicken,
meat or fish
= size of a deck of cards
our Healthy Home recipes a try.
1 ½ ounces of cheese
= size of 4 dice
The amount you eat or drink plays a very important
role in maintaining a healthy lifestyle. Keep these
simple serving size guidelines in mind as part of
your healthy diet.
Tropical Chicken
with Citrus Sauce
Tender chicken breast topped with a sweet sauce of pink
grapefruit, mandarin oranges & orange marmalade. (Serves 5)
Taco Salad
Spicy beef and bean taco filling topped
with greens, tomatoes, dressing and
cheese. (Serves 4)
Ingredients
Ingredients
Flour Tortillas (8 inch)
Ground Beef, Extra Lean
Chili Powder
Canned Kidney Beans, Drained & Rinsed
Chunky Salsa
Mixed Salad Greens
Kraft 2% Milk Shredded Sharp Cheddar Cheese
Tomato, Chopped
Kraft Light Ranch Dressing
4
¾ pound
1 Tablespoon
1 Cup
½ Cup
4 Cups
½ Cup
1 Large
2 Tablespoons
Directions
Vegetable Oil
Skinless Chicken Breast
Low Sodium Defatted Chicken Broth
1 Tablespoon
10, 4 oz pieces
¼ Cup
Citrus Sauce
Mandarin Orange Segments
Pink Grapefruit Segments
Orange Marmalade
Lime Juice
Crushed Red Pepper (Dried)
½ Cup
½ Cup
½ Cup
¼ Cup
1
⁄8 Teaspoon
Directions
1.Heat oven to 425ºF. Crumple 4 large pieces of aluminum foil to make 4
(3-inch) balls; place on baking sheet. Top each ball with 1 tortilla; spray
with cooking spray. Bake 6 to 8 minutes or until tortillas are golden brown.
Tortillas will drape over balls as they bake.
2.Meanwhile, brown meat with chili powder in large nonstick skillet. Stir in
beans and salsa; cook until heated through, stirring occasionally.
3.Fill tortilla shells with salad greens, meat mixture, cheese and tomatoes.
Drizzle with dressing.
1.Heat oil in skillet over high heat.
2.Brown chicken for 4 to 5 minutes on each side until golden. Transfer to
roasting pan, reserving drippings in skillet.
3.Add broth to chicken. Cover and cook in oven preheated to 350°F for 20
minutes until chicken is no longer pink (170°F internal temperature).
4.Add remaining ingredients to skillet with drippings and mix. Simmer for
5 minutes.
5.For each serving, place two cooked chicken breasts on plate and ladle ¼
cup of sauce over chicken.
Nutrition Highlights (Per Serving)
Calories: 420 Fat: 12g Sodium: 730mg
Nutrition Highlights (Serving Size 2 Pieces)
Calories: 240 Fat: 7g Sodium: 460mg
Fish & Vegetable Skillet
Spinach Pasta Toss
Tender fish fillets steamed in a mix of carrots, onions,
thyme and cream of mushroom soup. (Serves 4)
Tender spinach leaves and tomatoes, simmered with
multigrain pasta, and a hint of spicy peppers. (Serves 6)
Ingredients
Water
Dry White Wine (Optional)
Dried Thyme Leaves, crushed
Ground Black Pepper
Carrot (Cut into Matchstick Thin Strips)
2 Celery Stalks (Cut into Matchstick Thin Strips)
Small Onion, Chopped
Campbell’s Cream of Mushroom Soup, Healthy Request
Firm White Fish Fillet (Cod, Haddock or Halibut)
¼ cup
2 Tablespoons
½ Teaspoon
Dash
1 Cup
1 1/3 Cup
¼ Cup
1, 10 ¾oz Can
1 pound
Directions
1.Heat water, wine, thyme, black pepper, carrots, celery and onion in a 10inch skillet over medium heat to a boil. Reduce heat to low. Cover and cook
for 5 minutes or until tender-crisp.
2.Stir the soup in the skillet. Top with the fish. Cover and cook for 5 minutes
or until the fish flakes easily when tested with a fork.
Nutrition Highlights (Per Serving)
Calories: 170 Fat: 5g Sodium: 490mg
Ingredients
Italian-Style Diced Tomatoes
Multigrain Penne Pasta. Uncooked
Water
Baby Spinach Leaves
Kraft Shredded 2% Milk Italian Three Cheese Blend
Crushed Red Pepper Flakes
1 Can
2 Cups
1 Cup
1, 9oz Pkg.
1 Cup
¼ Teaspoon
Directions
1.Bring tomatoes, crushed red pepper flakes, pasta and water to boil in large
saucepan and stir. Cover and simmer on medium-low heat for 10 minutes
until pasta is tender.
2.Add ½ spinach, cover and simmer for 2 minutes or until wilted. Stir and
repeat with remaining spinach.
3.Serve topped with cheese.
Nutrition Highlights (Per Serving)
Calories: 210 Fat: 4g Sodium: 520mg
Orzo & Vegetable Salad
Chilled orzo and vegetable mix with a tangy dressing served
in crispy lettuce cups. (Serves 4)
Ingredients
Orzo (Rice Shaped Pasta)
Heinz Apple Cider Vinegar
Vegetable Oil
Dijon Style Mustard
Dried Basil
Salt
Pepper
Frozen Green Peas, Thawed
Green Onions, Sliced
Red Bell Pepper, Chopped
Tomatoes (Cut in Wedges)
Lettuce Cups (Large Bowl Shaped Leaves)
1 Cup
¼ Cup
¼ Cup
1 Teaspoon
½ Teaspoon
¼ Teaspoon
1
⁄8 Teaspoon
1 Cup
4 Medium
½ Cup
4
4
Directions
1.Cook orzo according to package directions; cool.
2.Mix dressing to include apple cider vinegar, vegetable oil, mustard, basil,
salt and pepper.
3.Combine orzo, peas, onions and bell peppers in large bowl, pour dressing
over and toss. Cover and chill for several hours or overnight.
4.Serve pasta in lettuce cups and garnish with tomato wedge.
Nutrition Highlights (Per Serving)
Calories: 260 Fat: 10g Sodium: 220mg
Roasted Tomato & Barley Soup
Roasted tomatoes and garlic, simmered in a savory broth with the
goodness of barley. (Serves 8)
Ingredients
Diced Tomatoes, un-drained
Large Onions, diced
Garlic Cloves, minced
Olive Oil
Swanson Natural Goodness Chicken Broth
2 Celery Stalks, diced
Uncooked Pearl Barley
Chopped Fresh Parsley
1, 28oz can
2 Cups
2 Large
2 Tablespoons
4 Cups
1 Cup
½ Cup
2 Tablespoons
Directions
1.Heat oven to 425ºF.
2.Drain tomatoes, preserving the juice. Place tomatoes onions and garlic into
a 17 X 11-inch roasting pan. Pour the oil over the vegetables and toss to
coat. Bake for 25 minutes.
3.Place the roasted vegetables into a 3 quart saucepan. Stir in the reserved
tomato juice, broth, celery and barley and heat to a boil. Reduce the
heat to low. Cover and cook for 35 minutes or until barley is tender. Stir
in the parsley.
Nutrition Highlights (Per Serving)
Calories: 120 Fat: 4g Sodium: 425mg
Flavor with
less fat and
calories
Cooking methods such as grilling
and baking help add flavor without
extra calories. Little or no fat needs
to be added.
Steaming is also a healthy
preparation method. The key
to steaming is timing so that
vegetables do not overcook and
remain crisp, tasty and nutritious.
Stir-fried foods retain much of their
vitamins and minerals with great
texture and flavor. The secret to
stir-fry is a hot enough pan with
small amounts of healthy oils so that
foods cook quickly.
Also try simmering meat or beans
in liquids at a temperature just under
the boiling point. They become
tender and tasty with very little
fat added.
Toss-it or
Top-it
The combinations of ingredients that can be tossed into
a healthy salad are endless. Start with your favorite leafy
greens. From spinach or arugula, to iceberg and romaine,
make any healthy salad come alive with taste by tossing
in your favorite lean meat, chicken or beans.
The sky is the limit when it comes to healthy toppings
for a lighter pizza. Veggies lead the way with onions,
green, red or yellow pepper, broccoli, mushrooms and
even eggplant.
Let your imagination run wild, top every dish off with
taste. Herbs, veggies, fruit or a little grated cheese are
most frequently used as toppings for sweet and savory
dishes alike.
A healthier
diet is just the
beginning...
Becoming a healthier you isn’t just about what you eat. It’s
also about what you do.
Regular activity is important for your overall health and
fitness. It also helps control body weight by balancing the
calories you eat or drink with the calories you use every day.
Experts recommend that you:
• Try to be physically active for at least 30 minutes most
days of the week.
• If you are trying to control or reduce your weight, increase
either the amount of time that you are active or the
intensity of your activity. About 60 minutes of exercise a
day may be needed to prevent weight gain depending on
how many calories you consume.
• There is a right number of calories for you each day. This
number depends on your age, activity level, and whether
you’re trying to maintain or lose weight.
Since everyone’s health history and nutritional needs are so
different, please make sure that you talk with your doctor
and a registered dietitian to get advice about the diet and
exercise plan that’s right for you!
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