06.01.08
Posted in Healthy Recipes at 10:52 am by Administrator
Here’s what you need…
For the Dressing
1 Tablespoon grated orange peel
1/3 cup orange juice
1 tablespoon sugar
2 tablespoons oil
2 teaspoons Dijon mustard
For the Salad
1 lb fresh asparagus, trimmed, cut into 2-inch pieces
8 cups torn Boston lettuce
3 Oranges
1 lb fresh or frozen shelled deveined cooked shrimp, thawed
In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.
Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.
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05.01.08
Posted in Healthy Recipes at 10:54 am by Administrator
Spaghetti squash is one of the easiest vegetables to prepare without adding fat in the cooking process. Each squash is filled with folic acid, potassium, vitamin A, and beta carotene - and best of all it is a low calorie food. Servings: 4
Here’s what you need…
1 spaghetti squash
1 Tablespoon dried basil
1/2 teaspoon garlic salt
Cut squash in half and scoop out the seeds and fibers. With a fork pierce the squash skin a few times.
Fill a microwave safe dish with 1/2 inch of water. Place the squash cut side down in the dish.
Microwave on high for 10-20 minutes or until the skin gives easily under pressure (be sure to use an oven mitt, as the squash get very hot.) Let stand for a few minutes.
With a fork, scrape the pasta-like insides into a medium bowl. Mix in basil and garlic salt.
Nutritional Analysis: One serving equals: 42 calories, 0g fat, 10g carbohydrate, 2g fiber, and 1g protein.
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04.01.08
Posted in Healthy Recipes at 10:58 am by Administrator
Who doesn’t love pancakes? Here’s a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development. Servings: 2
Here’s what you need…
1 egg and 2 egg whites
2/3 cup nonfat cottage cheese
1/2 cup whole grain cornmeal
2 tablespoon whole wheat flour
1 teaspoon baking powder
1 tablespoon sugar
1/3 cup nonfat milk
2 tablespoon flax meal
1 teaspoon grated lemon peel
Sliced banana *optional*
Place all ingredients in a blender and blend until smooth.
Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.
Nutritional Analysis: One serving equals: 264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.
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03.01.08
Posted in Healthy Recipes at 11:00 am by Administrator
This delicious dish is made with egg whites and sautéed vegetables and makes a wonderful light breakfast. Enjoy with salsa for an added kick. Servings: 2
Here’s what you need…
1/4 cup onion, chopped
1 medium green bell pepper, chopped
1 teaspoon minced garlic
1 medium tomato, chopped
3/4 cup egg whites (about 4 large egg whites)
2 wheat tortillas
1/4 of a small avocado
A dash of Paprika
A dash of Garlic salt
Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set.
Divide the egg and veggie mixture between the tortillas and fold like a taco.
Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve.
Nutritional Analysis: One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein.
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02.01.08
Posted in Healthy Recipes at 11:02 am by Administrator
Servings: 2
Here’s what you need…
4 hard-boiled eggs with yolks removed
1 hard-boiled egg
2 tablespoons nonfat mayonnaise
2 stalks celery, finely diced
2 whole wheat English Muffins, toasted
1 teaspoon onion powder
1 pinch celery seeds
salt and cracked black pepper to taste
2 small tomatoes, sliced
Chop the egg whites and the whole egg and place in a mixing bowl. Stir in the mayonnaise, celery, onion powder, celery seeds, salt and pepper. Cover and chill. Mix well.
Place English muffins on plate and serve with egg salad and sliced tomato.
Nutritional Analysis: One serving equals: 226 calories, 5g fat, 31g carbohydrate, and 15g protein
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01.01.08
Posted in Healthy Recipes at 11:04 am by Administrator
Everyone is entitled to have a sweet tooth-this recipe will fulfill your craving while maintaining your waistline.
Servings: 2
Here’s what you need…
1.4oz package fat-free, sugar-free chocolate flavored pudding mix
1 cup nonfat milk
3/4 cup nonfat cottage cheese
1/2 cup nonfat plain yogurt
4 fresh strawberries, sliced
1 packet Sweet ‘n Low
Whisk together the chocolate pudding mix and nonfat milk until smooth. In another bowl, whisk together the cottage cheese, yogurt and sugar substitute.
Layer pudding, cottage cheese mixture and sliced strawberries to create 3 layers in 2 glasses.
Nutritional Analysis: One serving equals: 156 calories, 0g fat, 18g carbohydrate, and 23g protein.
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