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Improving the nation's health and well-being
Are you ready for a real change. The following recipes will help you to improve your eating habits and additional links will offer information on how to change your life with positive living style changes. We hope you find these helpful in creating a new you! |
Additional Links Y Members Favorite Recipes Capellini with Fresh Tomato Sauce 5-6 tomatoes, chopped In a large non reactive bowl, combine the tomatoes, onion, basil, vinegar, oil, garlic and sugar. Let stand, covered, at least 4 hours. Meanwhile, cook the capellini according to package directions; drain and place in a large serving bowl. Top with the sauce; toss to combine. Serve sprinkled with the cheese. Nutritional information per serving: 159 calories, 7 g total fat, 2 saturated fat, 3 mg cholesterol, 155 mg sodium, 21 g carbohydrate, 3 g dietary fiber, 6 g protein, 79 mg calcium. POINTS per serving 3. Porcupine Meatballs Combine ground beef, rice, milk, onion, salt and pepper. Mix lightly but well. Drop rounded tablespoonfuls of mixture into a 9x13x2" baking pan. Combine tomato soup and water in bowl; mix well. Pour over meatballs. Cover tightly with aluminum foil. Bake 350 degrees for 1 hour or hot and bubbly. Serves 6-8. Garden Vegetable Soup In large saucepan, sprayed with nonstick cooking spray, saute the carrot, onion, and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender. Stir in zucchini and heat 3-4 minutes. Serve hot. Nutritional information per serving: 42 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, y3 mg sodium, 8 g total carbohydrate, 2.4 g dietary fiber, 3 g protein, 41 mg calcium Mini Sloppy Janes 1/2 c. chopped onion Lightly coat a medium skillet with cooking spray and hear over moderate high heat. Add onion and garlic and cook until onion softens, approximately 5 minutes. Add ground turkey and cook stirring to break up the meat, until no long pink, approximately 5 minutes. Stir in beans, tomato puree, vinegar, chili powder and mustard powder. Cook until bubbly and slightly thickened. Divide evenly among rolls and serve. Ministry Health Care Recipes White Chicken Chili 1 T. olive oil In large pan, cover skinned chicken breasts with water and simmer for 15 minutes. Drain, cool, and shred chicken. In large sauce pan, heat oil over medium-high heat, saute onions until translucent. Add garlic, chilies, cumin, oregano, and cayenne and saute 2 minutes. Add undrained beans and chicken stock and boil. Reduce heat and add chicken. Season to taste with salt and pepper. Ladle into bowls and garnish with sour cream, cheese, or cilantro. Serve with tortilla chips. Nutritional information per serving: 338 calories, 32.7 g protein, 6.6 g total fat, 1.46 g saturated fat, 37 g carbohydrates, 9.1 g fiber, 36.28 mg cholesterol, 162.37 mg sodium.
3-4 skinless, boneless chicken breasts Place chicken, bouillon cubes, salt, and pepper in the slow cooker. Add water. cook overnight. Drain, cool, and shred the chicken. Add broth, tomatoes, salsa, garlic, cilantro, and cumin to shredded chicken. Cook on low for 8 to 10 hours. Optional: Top with shredded cheese and tortilla chips. Nutritional information per serving: 402 calories; 22 g. total fat, 10 g. saturated fat, 20 g carbs, 2 g fiber, 71 mg cholesterol, 1443 mg sodium.
8 oz. fettuccini pasta Cook and drain fettuccini according to the package. In a large pan, combine olive oil with flour, basil, salt and pepper. Add milk. Cook and stir until the sauce is thick and bubbly. Cook for one minute longer. Stir in turkey, broccoli and 3/4 c. cheese. Add pasta and mix to coat. Pour mixture into a 13" x 9" baking dish. Cover with foil and bake at 350 degrees for 20 minutes. Sprinkle remaining cheese and bake for an additional 5 - 10 minutes until brown. Nutritional information per serving: 194 calories, 16 g protein, 9 g total fat, 3 g sat fat, 13 g carbs, 1 g fiber, 42 mg cholesterol, 165 mg sodium, 318 mg potassium, 2 mg iron, 183 mg calcium.
4 c. Chex® cereal Put into a large Ziploc® bag and shake to mix. Store in an airtight container Nutritional information per serving: 134.6 calories, 4.1 g fat, 1.48 g saturated fat, 2.4 g protein, 22.4 g carbs, 1.4 g fiber, 1.1 mg cholesterol, 119 mg sodium
2 lbs. beef stew meat, cubed Mix all ingredients together and place in slow cooker on low for 8 - 10 hours. This can also be put in a casserole dish with tight-fitting lid. Bake at 275 degrees for 5 hours. Nutritional information per serving: 404 calories, 14 g fat, 4 g sat. fat, 237 mg cholesterol, 14 g carbs, 20 g protein, 2 g fiber, 645 mg sodium.
3 c. uncooked bow tie pasta cook pasta, drain and keep warm. Dice tomatoes, chop onion, slice zucchini with crinkle cutter. Cut bell pepper into thin strips. Cut chicken crosswise into 1" strips. Heat oil in stir-fry skillet over medium-high heat until hot. Press garlic into skillet using garlic press. Add chicken. Stir-fry 5 minutes or until chicken is no longer pink. Reduce heat to medium. Add onion, zucchini, bell pepper, peas, seasoning mix and salt; stir-fry 2 minutes. Add tomatoes; heat 1-2 minutes, stirring gently until heated through. Remove from heat. Stir in warm pasta. Grate Parmesan cheese, sprinkle over pasta. Serve immediately. Nutritional information per serving: 190 calories, 14 g protein, 27 mg carbs, 3 g fat, 9 g sat. fat, 20 mg cholesterol, 3 g fiber, 430 mg sodium.
8 whole skinless, boneless chicken breasts, thawed Place thawed chicken in Ziploc bag. Mix salad dressing, steak sauce, garlic salt, olive oil, lemon peel, white pepper, oregano, salt and pepper. Pour in bag over chicken. Seal tightly. Place in refrigerator overnight, turning bag occasionally. Ignite coals; wait until glowing red and covered with white ash. Place chicken on grill. After 10 minutes, turn chicken once. Remove from grill when no longer pink inside. Nutritional information per serving: 137 calories, 2.83 g. fat, 0.19 g st. fat, 65. mg cholesterol, 1.45 g carbs, 26.125 g protein, 0.15 g fiber, 220 mg sodium.
2 c. 1% milk Put ingredients into a blender. Blend until foamy. Pour into 8 oz. glasses. Garnish with a whole strawberry. Serve immediately. Variations: Instead of mango juice, try orange juice, papaya or strawberries. Nutritional information per serving: 106 calories, 2 g total fat, 1 g saturated fat, 5 mg cholesterol, 63 mg sodium, 157 mg calcium, less than 1 mg iron. Spinach Strawberry Salad 1 bag spinach, pre-washed Mix together and toss with dressing Dressing Mix well and pour over salad Nutrition: calories per serving 71, Fat 4 g., Sat. Fat 1 g, Cholesterol 0 mg, Carbs 8 g, Protein 3 g, Fiber 2 g, Sodium 32 mg Microwave Apple Crisp 4 c. apples, peeled, sliced Place apples in a microwave baking pan and sprinkle with lemon juice. In a small bowl, melt butter on High for 30-45 seconds. Stir in rolled oats, brown sugar, nuts and cinnamon. combine well. Sprinkle evenly over apples. Microwave on High for 8-10 minutes. Allow to cool 507 minutes after cooking time. Eight servings Nutrition: Calories per serving 89; 10 g. carbs; 1 g protein; 5 g fat Light Pumpkin Pie This pumpkin pie saves 151 calories and 12 grams of fat per slice 1 c. ginger snaps Preheat the oven to 350 degrees. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the rest of the ingredients in a medium-sized bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes Refrigerate until cool and slice into 8 wedges. Nutrition: Calories per serving 165; 1.5 g fat; .5 g saturated fat; 1.5 mg cholesterol; 170 mg sodium; 32 g carbohydrate; 2 g fiber; 6 g protein, Diabetic Exchange 2 bread Creamy Cranberry Salad 3 c. fresh or frozen cranberries, chopped In a bowl, combine cranberries, pineapple, apple, marshmallows, sugar, salt, and walnuts. Mix well. Cover and refrigerate overnight. Just before serving, stir in whipped topping. Nutrition: Calories per serving 169; fat 2 g; sat. fat .3 g; cholesterol 9 mg; carbs 57 g; protein .84 g; fiber 2 g; sodium 34 mg; calcium 8 mg Baking Mix Instead of buying Bisquick® baking mix, make your own at home with a few simple ingredients. 8 c. all-purpose four (or 4 c. each all-purpose flour and whole wheat flour) Mix flour, baking powder, salt, cream of tartar, baking soda, and nonfat milk together in a large bowl. Using a large mixer or a pastry blender, cut in shortening about a half cup at a time, mixing well after each addition. Mixture will be mealy when mixed adequately. Store in air-tight container and store either in refrigerator or at room temperature. Use with in about 3 months. Nutritional Analysis: Calories 90.24, Protein 4.18g, Total Fat .73 g, Saturated Fat .18 g, Carbs 16.93 g, Fiber 1.47 g, Cholesterol 1 mg, Sodium 258.88 mg
2 large onions, chopped Saute onions and garlic in oil, add tomatoes and cook slowly for 20 minutes. Mix tomato paste with cornstarch or arrowroot powder and stock, stir until boiling, strain return to pan, add dill, salt and pepper and half and half. Chill and serve cold. Health benefits of dill: Dill protects against free radicals and carcinogens. The oil portion of dill has been studied for it’s ability to prevent bacterial overgrowth. Dill is a good source of calcium, dietary fiber, iron and magnesium.
2 medium russet potatoes Preheat the oven to 375 degrees. Wash the potatoes and pierce with a fork. Place in the oven and bake until the skins are crisp, about 1 hour. Carefully cut the potatoes in half and scoop out the pulp, leaving about 1/8 inch of the potato flesh attached to the skin. Save the pulp for another use. Spray the inside of each potato skin with butter-flavored cooking spray. Press in the rosemary and pepper. Return the skins to the oven for 5-10 minutes. Serve immediately.
2 c. flour Preheat the oven to 425 degrees. Line a 12-cup muffin pan with paper or foil liners. In a large bowl, combine the flour, cornmeal, brown sugar, baking powder and salt. Stir to blend evenly. In a separate bowl, combine the milk and egg whites. Add the apple and corn, whisk to mix evenly and pour over the flour mixture. Stir lightly until all are slightly moist. The batter will be lumpy. Fill prepared muffin cups 2/3 full and bake about 30 minutes. Tops will spring back when touched.
4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips In a large bowl, add the chicken strips. Pour milk over the chicken and mix to coat well. Place in a single layer on wax paper. In a small bowl, mix together the flour, salt and pepper. Sprinkle over the chicken strips, turning the chicken to coat evenly. Shake to remove excess. In a large, nonstick frying pan, heat the canola oil over medium-high heat. Place the chicken strips in an even layer in the pan. Saute, turning once on each side until golden brown, about 2 minutes. Remove and place on paper towels to drain. to make the dipping sauce, combine the honey and Dijon mustard in a small bowl. Stir to mix evenly.
Frozen Lemonade with Mint Sugar- 1/2 cup Blend sugar with mint and lemon juice. Let the leaves get finely chopped. Then, add some water to the blender. Top with ice cubes. Blend well until the mixture turns smooth. Enjoy! There are many benefits in including fresh mint in our diet. Mint leaves are known to relieve congestion problems such as sinus infections and common colds, eliminate bacteria and fungus, reduce irritated bowel syndromes and cleanse the stomach. In addition to this, this is a great tasting herb also has the ability to whiten teeth when chewed several times a week. This great tasting recipe will surely cool you off on hot summer days. Blackened Chicken with Avocado Salsa 4 skinless, boneless chicken breast halves (1 1/4 to 1 1/2 lb. total) Preheat oven to 375 degrees. Lightly sprinkle both sides of chicken with blackened steak seasoning. In a large ovenproof skillet heat the 1 T. oil over medium heat. Add chicken; cook until browned, turning once. Bake about 15 minutes or until chicken is no longer pink (170 degrees). Meanwhile, for salsa, in large bowl whisk rice vinegar, the 2T. oil, cumin, salt, and black pepper. Stir in avocado, papaya, sweet pepper, and chopped cilantro. Serve with chicken. If desired, garnish with cilantro. Makes 4 services Nutritional information per serving: 322 calories, 17 g fat, 82 mg cholesterol, 513 mg sodium, 7 g carbohydrates, 3 g fiber, 34 g protein. Daily Values: 17% vitamin A, 63% vitamin C, 3% calcium, 8% iron. Pumpkin Soup 1/2 c. minced onion Saute onion in olive oil for 4-5 minutes in a saucepan. Stir in broth, hot pepper sauce, cumin, salt and pumpkin puree. Boil; then cover and simmer (low heat) 30 minutes. Serve with grated mozzarella. 1 1/4 c servings = 97 calories Salmon Mousse 8 oz. smoked salmon, crumbled Blend salmon with cream cheese, onion and horseradish. Chill 1-2 hours. Top with walnuts and parsley. Serve with fresh-cut vegetables. 16 (1T) servings = 23 calories each Quake Shake Wake-up 2 c. nonfat vanilla soy milk In a blender, add soy milk, banana, raspberries and ice cubes. Whip until smooth. Pour into tall classes. 1 (2 cup) servings = 183 calories each
1 lb. boneless sirloin beef Cut beef, onion, bell pepper into 16 bite-size chunks. Toss with olive oil, lime juice and garlic powder. Thread food onto 4 skewers and grill 10-12 minutes. 4 (1 1/2 cup) servings = 296 calories each
1-15 oz. can small white beans (drained) Blend beans, tuna, mayonnaise, and lemon juice. Scoop onto salad greens. Top with 1/2 chopped bell pepper. 4 (1 cup) servings = 270 calories each
3 1/2 c. chicken broth Boil broth, add frozen mixed vegetables and tomatoes. Simmer 15 minutes. Add cooked macaroni and cook until tender. 7 (1 cup) servings - 101 calories each
1 c. whole-wheat cereal squares In a large bowl add cereal. Toss with cranberries, raisins, apricots, chocolate chips, walnuts and almonds. Store sealed and refrigerated. 16 (1/4 cup) servings, about 130 calories each.
1 1/2 pds, uncooked, peeled, medium shrimp Toss shrimp with lime juice, olive oil and cilantro. Add chili and garlic powder. Thread onto 4 skewers and grill until pink. 4 (6 oz.) servings = 230 calories each
2 T. instant coffee Dissolve instant coffee in boiling water; cool. Place frozen yogurt in blender; slowly add coffee and whip until creamy. Pour into mugs; sprinkle with cinnamon for a chilling dessert. 2 (1 cup) servings = 240 calories each
6 c. mixed greens Toss mixed greens with walnut oil, grapefruit and mandarin sections. Divide onto 4 plates. Top each with crumbled feta cheese and fresh mint. 4 (2 cup) servings = 206 calories each
1 - 6" corn tortilla Cut corn tortilla into 6 triangles. Place on baking sheets; spray lightly with cooking oil; sprinkle with a dash of salt and chili powder. Bake in preheated 350 degree oven for 15 minutes or until crispy. 6 chips = 52 calories
1/2 c. nonfat sour cream Combine sour cream and sugar substitute. Blend in crushed pineapple and banana. Top with raisins and almonds. Enjoy as a snack or dessert. 2 (1 cup) servings = 270 calories each Sweet And Sour Marinade Red Wine Marinade The basic ingredient for these recipes is olive oil, with varied additions to produce different flavorful delights. Whisk the ingredients together and allow meat or vegetables to soak in the marinade for at least 30 minutes before grilling. Each recipe can be doubled or tripled. Potatoes in Dill Cream Sauce 21/2 pounds new red potatoes Place potatoes in a large saucepan, add water to cover, bring to a boil, simmer about 15 minutes until tender. Drain. In another bowl mix cream cheese, milk and green pepper, microwave on high for 40 to 50 seconds or until cream cheese spread is melted, stir well until blended. Stir in dill, add potatoes, toss to coat. Nutrition Information: Yummy Crimson Cake 5 small beets grated Per-heat oven to 350, peel and grate beets and carrots into a small bowl, set aside. Melt chocolate for 1 minute in microwave, set aside. Combine flour, unsweetened cocoa, baking powder,
Baking soda, salt, set aside. In medium bowl whisk eggs, sugar, vanilla, and canola oil. Add dry ingredients and melted chocolate and mix well. Fold in grated beets and carrots. Pour into two greased 9 inch baking pans and bake for 40 minutes or until toothpick inserted in comes out clean. Dust each cake with powered sugar. Raw Pumpkin – Apple Salad 4 tablespoons raisins
Place raisins in a small bowl and cover with hot water. Allow to stand for 30 min.Once raisins are plump, drain and place into a mixing bowl with the apple and pumpkin. Pour lemon juice and toss to coat. Season to taste with salt and pepper, serve immediately
Recipes 2,000 Healthy Delicious Recipes from The American Council on Exercises All Recipes—40,000 FREE Healthy Recipes American Diabetes Association - Food & Fitness Gluten Free Recipes - Simple Recipes Vegetarian Recipes - Simple Recipes
Wellness and Health Links Mayo Clinic's Setting Realistic Goals Wisconsin Women's Health Foundation Good Health Wisconsin 99 Tips for Family Fitness Fun Calorie Calculator Ideal Weight Calculator Wisconsin Walking Clubs |
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