Great Tasting Healthy recipes

After all these heavy meals we've been having lately (speaking for myself, of couse!), I thought I'd bump this up for some exposure.

There sure are some great sounding recipes in here.

Beth

Some nice recipes. Will in detail later. latinrose

Chicken Triangles

(from the American Heart Association Low-Fat Low Cholesterol Cookbook)

 These would make a great healthy appetizer for New Year's Eve!

1 pound boneless, skinless chicken breasts, all visible fat removed

2 Tablespoons fresh lemon juice

1 Tablespoon minced fresh parsley

1 Tablespoon chopped frsh tarragon, oregano, or basil, or 1 tsp. dried, crumbled

2 cloves garlic, minced or 1 tsp bottled minced garlic

1 tsp. olive oil

12 sheets phyllo

butter flavored vegetable spray

1. Rinse chicken breasts and pat dry with paper towels. Uisng a sharp knife or in the work bowl of a food processor fitted with a metal blade, finely chop the chicken. set aside.

2. in a medium bowl, combine lemon juice, parsley, tarragon, garlic, olive oil, and salt. Add chicken and toss to coat. Cover and refrigerate for at least 1 hour.

3. Preheat oven to 400.

4. keeping unused dough covered with a damp ta towel to prevent drying, lightly spray a sheet of phyllo with vegetable oil spray. Stack a second sheet on top. With scissors or a sharp knife, cut the 2 layer sheet crsswise into 5 short strips.

5. Place a teaspoon of chicken filling on one of the 2 layer strips, leaving i inch at the bottom. Fold a corner across the filling and continue folding, corner to corner (the way a flag is folded). The filling expands during cooking, so do not fold the dough too tightly. Tuck the excess dough under the triangle, then place on a baking sheet. Repeat with remaining 10 sheets of phyllo and chicken.

6. Lighty spray the prepared triangles with vegetable oil spray. Bake for 15-20 minutes or until golden-brown.

Tip: for later use, place the unbaked triangles on baking sheets. Place baking sheets in freezer. When frozen, store in freezer in plastic bags. To bake, preheat oven to 400 place frozen triangles on baking sheets and bake for 20-25 minutes, or until golden brown.

Calories: 90     Total Fat 1g     cholesterol 17mg

Protein 8g     Saturated fat 0g     sodium 74mg

carbohydrates 11 g     polyunsaturated fat  0g     monounsaturated fat 0g

Creamy Wild Rice and Wheat Berry Soup

from the American Heart Association Low Fat Low-Cholesterol Cookbook

1/4 cup wild rice

1/4 cup Wheat Berries or millet (if you cannot find either, use an additional 1/4 cup wild rice)

2 cups water

1 cup low-sodium chicken broth

1 cup chopped onion (about 2 medium)

1 cup chopped celery (about 3 stalks)

2 cloves garlic, minced (or 1 tsp bottled minced)

1/2 tsp curry powder

1/4 tsp pepper

12 ounces fat-free evaporated milk

2 Tablespoons dry sherry (optional)

4 very thin lemon slices (optional)

2 Tablespoons chopped fresh parsley (optional)

1. place rice and wheat berries in a colander. Rinse under running water. Drain.

2. In a large saucepan, bring rice, wheat berries, water, broth, onion, celery, garlic, curry powder, and pepper to a boil over high heat. Reduce heat and simmer, covered, for 1 hour, or until rice is tender.

3. Stir in milk and sherry. Heat through.

4. Ladle soup into bowls and garnish with lemon slices and parsley.

Calories 184  Protein 11 g Carbohydrates 33 g

Total fat 1 g  Saturated fat 0g  Polyunsaturated fat 0 g  Monounsaturated fat 0g

Cholesterol 3 mg     sodium 141 mg

Toasted Ravioli with Italian Salsa

from the American Heart Association Low-Fat, Low-Cholesterol cookbook

16 ounces frozen beef ravioli (30 pieces)

vegetable oil spray

1/4 cup nonfat or lowfat Italian Salad Dressing

1/2 cup bread crumbs

1 1/2 tsp salt-free Italian herb seasoning

Italian Salsa

14.5 ounce can no-salt-added tomatoes with juice

1/2 small red oinion, quartered

1 hot banana pepper, or 1/2 teaspoon bottled minced garlic

1 tsp balsamic vinegar or red wine vinegar

1/4 tsp sugar

vegetable oil spray

1. Cook ravioli according to package directions, omitting salt and oil. Drain and cook for at least 10 minutes.

2. Meanwhile, lightly spray 2 baking sheets with vegetable oil spray. Set aside.

3. using pastry brush, lighly coat top of each of the ravioli with dressing. Place on baking sheets.

4. Mix bread crumbs and herb seasoning. Sprinkle over ravioli. The ravioli can be refrigerated for up to 8 hours at this point.

5. Place all salsa ingredients in a blender or food processor and process for 15-20 seconds. Set aside. (Salsa will keep in refrigerator for up to 4 days).

6. Preheat oven to 400.

7. Lightly spray tops of ravioli with vegetable spray. Bake 9-11 minutes. Drizzle salad dressing over the ravioli or use the salsa for a dip.

Serves 10 as an appetizer, 5 as an entree.

appetizer serving= 126 calories protien 6 g carbohydrate 20 g

Total fat 2 g, saturated 1 g, monounsaturated 1g, cholesterol 7 mg, sodium 220 mg

here is a great reduced calorie classic for a New Year's Breakfast or any other romantic or special occassion! this comes from Better Homes and Garden's New Dieter's Cookbook.

LOBSTER NEWBURG (serves 4)

2 teaspoons margarine or butter

1 Tablespoon all-purpose flour

1/4 tsp salt

1 1/2 cups milk

2 beaten egg yolks

8 ounces cubed fresh or frozen cooked lobster or refrigerated chunk-style lobster flavored fish pieces.

1 Tablespoon dry sherry

1/8 tsp white or black pepper

Dash ground red pepper

2 English Muffins, split and toasted

snipped fresh chives (optional)

1. In a medium saucepan melt butter (or margarine). Stir in flour and salt. Add the milk all at once. Cook and stir until thickened and bubbly. Cook and stir 1 minute more.

2. Stir about half of the hot mixture into the beaten egg yolks. Return all to the saucepan. Cook and stir until mixture is thickend and bubbly.

3. Stir in lobster, sherry, and ground peppers.

4. Heat through. Serve over English muffin halves. If desired, garnish with chives.

Nutritional Facts per serving: 223 calories, 6 g total fat (1 g saturated), 149 mg cholesterol, 629 mg sodium, 22 g carbohydrates, 1 g fiber, 19 g protien. Exchanges: 1 starch, 2 lean meat, 1/2 milk.

These would make a great addition to an appetizer or buffet table for a New Year's Eve party! This recipe is from The Better Homes and Gardens New Dieter's Cookbook.

NUTTY CHICKEN FINGERS

1/2 cup finely chopped pecans

1/3 cup cornflake crumbs

1 tablespoon dried parsley flakes

1/8 tsp salt

1/8 tsp garlic powder

12 ounces skinless, boneless, chicken breast hales, cut int 3x1 inch strips

2 Tablespoons skim milk

Reduced calorie ranch style dressing

1. In a shallow dish combine pecans, cornflake crumbs, parsley flakes, salt, and garlic powder. Dip chicken strips in milk, then roll in crumb mixture. Place in a 15 x10x1 inch pan.

2. Bake in a 400 degree oven for 7-9 minutes or until chicken is tender and no longer pink. If desired, serve with ranch style dressing. Makes 15 pieces.

Nutrition per piece: 53 calories, 3 g total fat (0g saturated), 12 mg cholesterol, 42 mg sodium, 2 g carbohydrate, 0 g fiber, 5 g protein. Exchanges: 1 lean meat.

Chicken and Basil Pasta Salad

from Better Homes and Gardens New Dieter's Cookbook

4 ounces packagaged dried corkscrew macaroni (about 1 cup)

8 ounces skinless, boneless chicken breasts

nonstic cooking spray

1/8 tsp salt

1/8 tsp pepper

4 plum tomatoes, halved lengthwise, and sliced

1 small zucchini and/or yellow squash, halved lenghtwise and sliced

1/4 cup sliced green onions

2/3 cup reduced calorie or Fat Free clear Italian salad dressing

1/4 cup snipped fresh basil

1. Cook macaroni according to package directions, omitting any oil and use 1/4 tsp. salt. Drain pasta. Rinse with cold water. Drain.

2. Meanwhile, rinse chicken; pat dry with paper towels. Cut into 1 inch pieces. Spray an unheated large skillet with nonstick coating. Preheat over medium high heat. Add the chicken and stir fry for 3-4 minutes or until all chicken is no longer pink. Sprinkle with the salt and pepper. Remove from heat.

3. In a large mixing bowl toss together cooked macaroni, chicken, tomatoes, zucchini and squash, and green onions. Drizzle with salad dressing. Sprinkle with basil. Toss to coat. Cover and refrigerate at least 2 hours or up to 6 hours. Toss salad before serving.

Makes 6 servings.

153 calories, 4 g total fat (1 g saturated fat), 22 mg cholesterol, 277 mg sodium, 18 g carbohydrate, 1 g fiber, 10 g protein. Exchanges: 1 starch, 1 lean meat, 1 vegetable.

Blue Cheese Dip

Yield 2 cups (16 servings)

Serving size: 2 tablespoons

Exchange list: meat, medium-fat ½

Nutrient Content per serving:

Calories 42; Protein 3.9 gm, fat 2.4 gm, carbohydrates 1.2 gm

Sodium 162.2 mg, potassium 50 mg

Fiber 0, chol 7 mg

Ingredients:

1 cup low-fat cottage cheese

½ cup plain, low-fat yogurt

4 ounces blue cheese, crumbled

Dash of Onion salt*

Dash Worcestershire sauce

Dash of Tabasco sauce

Directions:

1. Puree cottage cheese with yogurt in blender if smooth dip is desired.

2. Combine with remaining ingredients. Refrigerate.

3. Serve with raw vegetables or crisp crackers.

*Sodium content of onion salt not included in estimate

1 ½ tsp thyme

1 ½ tsp sage

2 tsp. rosemary

2 tsp marjoram

2 1.2 tsp. savory

Shaker #2

2 ½ tsp paprika

2 ½ tsp garlic powder

2 ½ tsp dry mustard

5 tsp. onion powder

½ tsp pepper

¼ tsp celery seeds

½ tsp parsley flakes

Shaker #3

1 tsp. Celery seeds

2 ½ tsp marjoram

2 ½ tsp savory

1 ½ tsp. thyme

1 ½ tsp basil

Shaker #4

2 Tbsp crushed savory

1 Tbsp dry mustard

2 ½ tsp Onion Powder

1 ½ tsp curry powder

1 ¼ tsp white pepper

1 tsp ground cumin

½ tsp garlic powder

Shaker #5

2 Tbsp dillweed

1 tsp crushed oregano leaves

2 Tbsp onion powder

1 tsp celery seed

¼ tsp dried grated lemon peel

Shaker #6

2 Tbsp crushed basil leaves

1 tsp crushed oregano leaves

2 Tbsp onion powder

1 tsp celery seed

¼ tsp dried grated lemon peel

Bumping for all those resolution makers!

Bump....anybody else have more to add?

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