Healthy+Recipes

For this Chapter 7 discussion area, you are to locate and provide the class with some healthy recipes. Your recipes must meet the DGA guidelines for "healthy." Provide list of ingredients and preparation instructions. We will also create a Table of Contents for this section so make sure and highlight your recipe name and click on the Heading 1 dropbox above.

=Chicken Oriental=

With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken are lower in saturated fat, cholesterol, and sodium

Ingredients: - 8 chicken, boneless and skinless - 8 fresh s - 8 whole white onions, parbroiled - 2 oranges quartered - 8 canned pineapple chunks - 8 cherry tomatoes - 1 can (6 oz) frozen, concentrated apple juice, thawed - 1 cup dry white wine - 2 tbsp soy sauce, low-sodium - dash ground ginger - 2 tbsp vinegar - 1/4 cup vegetable oil

Directions: 1. Sprinkle chicken with pepper. 2. Thread 8 skewers as follows: chicken, s, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato. 3. Place kabobs into shallow pan. 4. Combine remaining ingredients; spoon over kabobs. Marinate in refrigerator at lest 1 hour. 5. Drain. Broil 6 inches from heat, 15 mins on each side, brushing with marinade every 5 mins. Discard any leftover marinade.

Found in the Book A Healthier You. Based on the Dietary Guidelines of Ameria

Dana Peterson

=Stir-Fried Beef and Potatoes=

Ingredients: 1 1/2 lbs. sirloin steak 2 tsp vegetable oil 1 clove garlic, minced 1 tsp vinegar 1/8 tsp salt 1/8 tsp pepper 2 large onions, sliced 1 large tomato, sliced 3 cups boiled potatoes, diced

Preparation Instructions: 1. Trim fat from steak and then cut the steak into small, thin pieces. 2. In a large skillet, heat oil and saute garli il garlic is golden. Then add the steak, vinegar, salt and pepper. 3. Cook for 6 minutes (make sure to stir the meat and cook until beef is brown) 4. Then add the onion and tomato...cook the onion until transparent and serve w/ boiled potatoes.

This recipe makes six servings and the recipe was found at... []

Galen

=**Double-Chocolate Mousse**= Hello Everyone,

So to add a little flavor, I figured I would include a dessert that is low in calories and fat, but tastes delicious at the same time. It is a double chocolate mousse and 1 serving is only 140 calories each, so if you have a sweet tooth, this is perfect :-)


 * It takes 15 min. to prepare and only 35 min. to cook.- so if times a problem, this wont take long.

What you need:


 * 1-1/2 cups cold fat-free milk, divided
 * 2 squares BAKER'S Semi-Sweet Chocolate
 * 1 pkg. (2.1 oz.) JELL-O Chocolate Fat Free Sugar Free Instant Pudding
 * 2 cups thawed COOL WHIP FREE Whipped Topping, divided
 * 1/2 cup fresh raspberries

How to make it:
 * MICROWAVE** 1 cup milk and chocolate squares in large microwaveable bowl on HIGH 2 min.; whisk until chocolate is melted. Add remaining milk and dry pudding mix; beat 2 min. Refrigerate 20 min.
 * WHISK** in 1-1/2 cups COOL WHIP; spoon into 6 dessert dishes.
 * TOP** with remaining COOL WHIP and berries.

How they made it healthy: They used fat-free milk in place of 2% milk and JELL-O Chocolate Fat Free Sugar Free Instant Pudding and COOL WHIP FREE Whipped Topping in place of the regular products. This results in a savings of 60 calories, 3.5 g of fat, and 3 g of saturated fat per serving. I found this on kraftfoods.com and provided the website at the bottom. This is a great website with a healthy living section included. If you click on the healthy living link, it not only provides you with recipes but a meal and fitness planner, tools and calculators (e.g. Calculate BMI), Articles for healthy living, sensible solutions, and finally a diabetes center. It is great, I would recommend on checking it out. Best of luck to all of you!

[]

M.B.

=Spicy Southern Barbecued Chicken=

Ingredients: 5 Tbsp (3 oz) tomato paste 1 tsp ketchup 2 tsp honey 1 tsp molasses 1 tsp Worcestershire sauce 4 tsp white vinegar 3/4 tsp cayenne pepper 1/8 tsp black pepper 1/4 tsp onion powder 2 cloves garlic, minced 1/8 tsp ginger, grated 1 1/2 lb chicken (breasts and drumsticks), skinless

Directions: 1. Combine all ingredients except chicken in saucepan 2. Simmer for 15 minutes 3. Place chicken on large platter and brush with half of sauce mixture. 4. Cover with plastic wrap and marinate in refrigerator for 1 hour. 5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices 6. Turn over to 350 degrees F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.

http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/entrees.html#entrees2.html21

Kristi Hammon

=Whole-Wheat Spaghetti with Lemon, Basil, and Salmon=

Ingredients

 * 1/2 pound whole-wheat spaghetti pasta
 * 1 clove garlic, minced
 * 2 tablespoons extra-virgin olive oil
 * 1/2 teaspoon salt, plus more for seasoning
 * 1/2 teaspoon freshly ground black pepper, plus more for seasoning
 * 1 tablespoon olive oil
 * 4 (4-ounce) pieces salmon
 * 1/4 cup chopped fresh basil leaves
 * 3 tablespoons capers
 * 1 lemon, zested
 * 2 tablespoons lemon juice
 * 2 cups fresh baby spinach leaves

Directions
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta and transfer to a large bowl. Add the garlic, extra-virgin olive oil, salt, and pepper. Toss to combine.

Meanwhile, warm the olive oil in a medium skillet over medium-high heat. Season the salmon with salt and pepper. Add the fish to the pan and cook until medium-rare, about 2 minutes per side, depending on the thickness of the fish. Remove the salmon from the pan.

Add the basil, capers, lemon zest, and lemon juice to the spaghetti mixture and toss to combine. Set out 4 serving plates or shallow bowls. Place 1/2 cup spinach in each bowl. Top with 1/4 of the pasta. Top each mound of pasta with a piece of salmon. Serve immediately.

De Laurentiis, G. //Food Network//. Retrieved from Whole-Wheat Spaghetti with Lemon, Basil, and Salmon: [] -BKA

=**Spinach and Turkey Enchiladas**=

**Ingredients**
1 lb lean ground turkey 1 medium onion chopped 1/2 cup 1 box(9oz) Green Giant chopped spinach 1 can (4.5oz) Old El Paso chopped green chiles undrained 1/2 teaspoon ground cumin 1/2 teaspoon of garlic pepper blend 1/2 cup of fat free sour cream 3/4 cups shredded reduced fat Colby Monterey Jack cheese blend (3oz) 1 can (10oz) of Old El Paso enchilada sauce 8 flour tortillas shells (8in) 1/2 cup of Old El Paso Thick and Chunky salsa

Directions
1. Heat oven to 350F. Spray your 13x9in glass pan with cooking spray. In a 12-in non-stick skillet cook your turkey meat and onions over medium to high for 5-7 mins stirring occasionally until turkey is no longer pink.

2. Stir in spinach cook stirring frequently until thawed. Stir in green chiles, cumin, garlic pepper blend, sour cream and 1/4 cup of cheese.

3.Spread about 1 teaspoon of enchilada sauce on each tortilla shell. Top each with about 1/2 cup of turkey mixture, then roll the tortillas up. Place seam sides down in baking dish. In a small bowl mix the remainder of the enchilada sauce and salsa. Spoon that over the enchiladas and sprinkle with the remaining 1/2 cup of cheese

4. Spray sheet of foil with cooking spray; then cover baking sheet with foil; Bake for 40-45 mins or until thoroughly heated.

http://www.eatbetteramerica.com/Recipes/dinner/spinach-and-turkey-enchiladas.aspx

Lakeshia Evans**
 * Take about and 1 hour and 25 mins from start to finish