Healthy Recipes
This is a list of healthy recipes that are both tasty and good for you. This list contains meats, side dishes and even desserts. These healthy recipes shows that you can still eat a lot of things you would like and stay healthy.
Frosted Cake
FOR CAKE
2 ¼ C Cake Flour
2 ¼ tsp baking powder
4 tbsp margarine
1 ¼ C sugar
4 eggs
1 tsp vanilla
1 Tbsp orange peel
¾ C skim milk
FOR ICING
3oz lowfat cream cheese
2 Tbsp skim milk
6 Tbsp cocoa
2 C confectioners’ sugar, sifted
½ tsp vanilla extract
To prepare cake:
Preheat oven to 325 F.
Grease 10-inch round pan (at least 2 ½ inches high) with small amount of cooking oil or use nonstick cooking oil spray. Powder pan with flour. Tap out excess flour.
Sift together flour and baking powder.
In separate bowl, beat together margarine and sugar until soft and creamy.
Beat in eggs, vanilla, and orange peel.
Gradually add flour mixture, alternating with milk, beginning and ending with flour.
Pour mixture into pan. Bake for 40-45 minutes or until done. Let cake cool for 5-10 minutes before removing from pan. Let cool completely before icing.
To prepare icing:
Cream together cream cheese and milk until smooth. Add cocoa. Blend well
Slowly add sugar until icing is smooth. Mix in vanilla.
Smooth icing over top and sides of cooled cake.
Yield: 16 servings
Serving size: 1 slice
Each serving provides:
Calories: 241
Total fat: 5g
Saturated fat: 2g
Cholesterol: 57mg
Sodium: 273 mg
Total fiber: 1 g
Protein: 4g
Carbohydrates: 45g
Potassium: 95 mg
Potato
Recipes
These are healthy recipes using
potatoes . Potatoes provide a
great source of energy through
carbohydrates. Your body needs
60% carbohydrates a day to
provide it with energy. Potatoes
also provide the body with
protein.. Protein is essential
in muscle growth and repair.
GREEN POTATO SALAD
6 (about 3 lb) large potatoes,
boiled in jackets, peeled, cut
into 4-inch cubes
1C celery, chopped
½ C green onion, sliced
2 tbsp Parsley, chopped
1C lowfat cottage cheese
¾ C skim milk
3 Tbsp lemon juice
2 Tbsp cider vinegar
½ tsp celery seed
½ tsp dill weed
½ tsp dry mustard
½ tsp white pepper
In large bowl, place potatoes,
celery green onion, and parsley.
Meanwhile, in blender or food
processor, blend cottage cheese,
milk, lemon juice, vinegar,
celery see, dill weed, dry
mustard, and white pepper until
smooth. Chill for 1 hour.
Pour chilled cottage cheese
mixture over vegetables and mix
well. Chill at least 30 minutes
before serving.
Yield: 10 servings
Serving size: 1 cup
Each serving provides:
Calories: 145
Total fat: 1g
Saturated fat: less than 1g
Cholesterol: 2mg
Sodium:122 mg
Total Fiber; 3g
Protein: 6 g
Carbohydrates: 29g
Potassium: 543 mg
NEW POTATO SALAD
(5C) small new potatoes
2 Tbsp Olive oil
¼ C green onions
¼ tsp Black pepper
1 tsp dill weed, dried
Thoroughly clean potatoes with
vegetable brush and water. Boil
potatoes for 20 minutes or until
tender. Drain and cool potatoes
for 20 minutes. Cut potatoes
into fourths and mix with olive
oil, onions, and spices.
Refrigerate and serve.
Yield: 5 servings
Serving size: 1 cup
Each serving provides:
Calories: 187
Total fat: 6g
Saturated fat: 1g
Cholesterol: 0mg
Sodium:12 mg
Total Fiber; 3g
Protein: 3 g
Carbohydrates: 32g
Potassium: 547 mg
Healthy Barbeque Chicken
3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion,thinly sliced
3 tbsp vinegar
3 tbsp Worcestershire sauce
2 tbsp brown sugar
to taste black pepper
1 tbsp hot pepper flakes
1 tbsp chili powder
1 c chicken stock or broth, fat skimmed from top.
Place chicken in 13- by 9- by 2 inch pan. Arrange onions over top. Mix together vinegar, Worchestershir sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock. Pour mixture over chicken and bake at 350 F for 1 hour or until done. While cooking, baste occasionally.
Calories: 176
Total Fat: 6 g
Saturated fat: 2g
Cholesterol: 68 mg
Sodium: 240 mg
Total fiber: 1g
Protein: 24 g
Carbohydrates: 7g
Potassium: 360 mg
Spaghetti Recipe
C small yellow onions, cut in eighths
2c (about 1lb) ripe tomatoes, peeled, chopped
2c (about 1lb) yellow and green squash, thinly sliced
1 ½ c (about ½ lb) fresh green beans, cut
2/3 c water
2 tbsp fresh parsley, minced
1 clove garlic, minced
½ chili powder
¼ salt
to taste black pepper
1 can speghetti, uncooked
½ c Parmesan cheese, grated
Combine first 10 ingredients in large saucepan. Cook for 10 minutes, then stir in tomato paste. Cover and cook gently for 15 minutes, stirring occasionally, until vegetables are tender. Cook spaghetti in unsalted water according to package directions. Spoon sauce over drained hot spaghetti. Sprinkle Parmesan cheese on top.
Yeild: 9 Servings
Serving Size: 1 cup of spaghetti and ¾ cup of sauce with vegetables
Each serving provides:
Calories: 271
Total Fat: 3g
Saturated fat: 1g
Cholesterol: 4mg
Sodium: 328 mg
Total fiber: 5g
Protein: 11g
Carbohydrates: 51g
Potassium: 436mg
Healthy Spaghetti Recipe
Homestyle Biscuits
2c flour
2 tsp baking powder
¼ tsp baking soda
¼ tsp salt
2 Tbsp sugar
2/3 C 1% fat buttermilk
3 1/3 Tbsp vegetable oil
Preheat oven to 450 F.
In medium bowl, combine flour, baking powder, baking soda, salt, and sugar. In small bowl, stir together buttermilk and all of the oil. On lightly floured surface, knead dough gently for 10-12 strokes. Roll or pat dough to ¾ inch thickness. Cut with 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet. Bake for 12 or until golden brown. Serve warm.
Yield: 15 Servings
Serving Size: 1,2 inch biscuit
Each serving provides:
Calories: 99
Total Fat: 3 g
Saturated fat: less than 1g
Cholesterol: less than 1g
Sodium: 72mg
Total fiber: 1g
Protein: 2g
Carbohydrates: 15 g
Potassium: 102mg
Healthy Recipe of the Month:
Grilled Vegetable Salad Serves 2 - 6g fiber/1g fat per serving
Here's a healthy recipe that will make you want to get out and enjoy the warm weather.
Salad Ingredients:
- 2 zucchini (coquettes), sliced lengthwise
- 1 onion sliced
- 1 red pepper, cut into wedges, layers separated
- 185 g/ 6ozs sweet potato, cut into thick strips
Chili Dressing:
- 1 tsp lemon juice
- 1 tsp lime juice
- 1 clove garlic, crushed
- 1 tsp soy sauce
- 1 tbsp sweet chili sauce
1. Lightly spray a barbecue grill with cooking oil spray and heat. Place zucchini (coquettes), onion, red pepper and sweet potato on grill and cook turning several times for 10 minutes or until vegetables are cooked.
2. To make dressing, place lemon juice, lime juice, garlic, soy sauce and chili sauce in a screwtop jar and shake well.
3. Place vegetables on a serving platter and drizzle with dressing. Serve hot, warm or at room temperature. cook's tip: Balsamic vinegar can be submitted for the Chili Dressing.
Toning your tush