Recipes

Breakfast Burrito

September 9, 2009

Serving Size: 1 burrito Yield: 4 servings Ingredients: 1 1/3 cups cooked black beans – mashed with 1 teaspoon canola oil,or use canned vegetarian refried beans 4 tortillas, corn 2 Tablespoons chopped red onion 1/2 cup chopped tomatoes 1/2 cup salsa, low sodium 4 Tablespoons non-fat yogurt, plain 2 Tablespoons chopped cilantro Instructions: 1. Mix [...]

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Crispy Oven-Fried Chicken

August 25, 2009

Serving Size: 1/2 breast or 2 small drumsticks Yield: 6 servings Ingredients: 1/2 cup nonfat milk or buttermilk 1 teaspoon poultry seasoning 1 cup cornflakes, crumbled 1 1/2 Tablespoons onion powder 1 1/2 Tablespoons garlic powder 2 teaspoons black pepper 2 teaspoons dried crushed hot pepper 1 teaspoon ground ginger 8 (4 breasts and 4 [...]

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Blackberry and Blueberry Smoothie

May 24, 2009
Black & Blueberry Smoothie

Recipe Summary: Preparation Time: 10 minutes Number of Servings: 4 Cups of Fruits and Vegetables Per Person: 1.00 Ingredients: 2 cups blackberries 2 cups blueberries 1 cup fat free plain yogurt 1 cup fat free milk 1 tsp vanilla extract 2 cups ice Directions: Place all ingredients into blender and blend until smooth. Serve immediately. [...]

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Magical Fruit Salad

February 25, 2009

I love fruit salad.  Hope you enjoy this one. Ingredients: 1 can (20 ounce) pineapple chunks 1/2 pound grapes, seedless, red or green 2 bananas 1 3/4 cups nonfat or lowfat milk 1 package (3 1/2 ounce) pudding mix, instant, lemon or vanilla Instructions: 1. Drain off the juice. Put chunks in a large bowl. [...]

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Baked Lemon Chicken

February 18, 2009

Serving Size: 2 pieces Yield: 5 servings Time: 30 minutes Ingredients: 3 1/2 pounds chicken – skinned and cut into 10 pieces 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 thinly sliced cloves of garlic or 1 tsp garlic powder 4 fresh thyme sprigs or 1 tsp dried thyme 3 cups thinly sliced onions 1 [...]

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Fruit Smoothie

February 1, 2009

I love Smoothies.  It’s a good way to eat healthy fruit and a quick on the go meal.  If you don’t have fresh fruit you can use frozen. Fruit Smoothie Serving Size: 1/2 of recipe Yield: 2 servings Ingredients: 1 large banana 1 cup blueberries, peaches or strawberries 1 small carton (8 ounces) vanilla yogurt [...]

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Go Nuts for Almonds

January 25, 2009
almonds

I’m sure you have heard a lot about nuts being good for your health.   Scientist have found that people who eat  nuts daily have trimmer waistlines, fewer gallstones, less heart disease, and lowers inflammatory markers in the blood.   Inflammation is thought to contribute to heart disease. Prevention magazine call almonds a MUFA food, short for [...]

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Chicken Dijon Ranch

September 13, 2008

Chicken Dijon Ranch Ingredients: 12 oz Chicken Breasts 1/4 c Ranch Dressing 1 T Dijon 2 teaspoon Butter Splash white wine Sauté chicken in butter until done and remove from pan.  Pour wine into skillet; cook over medium high heat, scraping up browned bits. Mix dressing and Dijon and whisk into wine in pan. Serve [...]

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