Light & Healthy Recipes

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Sometimes during the Holidays we can find ourselves falling into unhealthy eating habits, things can get hectic with all the shopping that we just decide its easier to stop and grab a burger or pick up a pizza, also goodies such has candy and cookies seem to be in abundance around the house. It's ok to to splurge sometimes, I know I'm guilty of it
, but it's also a good idea to try and stick with some healthy eating. I've tried to find some recipes to share that are tasty, easy to fix and healthy to eat, perhaps some of you may like to share a recipe you have too!
 
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Low-Fat Spinach Lasagna

Ingredients

<TABLE class=paraList id=Recipe1_RecipeIngredients1_IngredientsDataGrid style="WIDTH: 57%; BORDER-COLLAPSE: collapse" cellSpacing=0 cellPadding=2 border=0><TBODY><TR vAlign=top align=left><TD>2 cups </TD><TD>Low-fat cottage cheese</TD></TR><TR vAlign=top align=left><TD>1 </TD><TD>Egg or equivalent egg substitute</TD></TR><TR vAlign=top align=left><TD>2 cups </TD><TD>Low-fat mozzarella shredded</TD></TR><TR vAlign=top align=left><TD>1 jar </TD><TD>Spaghetti sauce (32oz)</TD></TR><TR vAlign=top align=left><TD>1 pkg </TD><TD>Frozen chopped spinach (10oz)</TD></TR><TR vAlign=top align=left><TD>9 </TD><TD>Uncooked lasagna noodles</TD></TR><TR vAlign=top align=left><TD>1 cup </TD><TD>Water</TD></TR><TR vAlign=top align=left><TD>1/8 teaspoon </TD><TD>Pepper</TD></TR><TR vAlign=top align=left><TD>3/4 teaspoon </TD><TD>Oregano</TD></TR><TR vAlign=top align=left><TD></TD><TD>Salt to taste</TD></TR></TBODY></TABLE>

Preparation

In a large bowl mix thawed and drained spinach, cottage cheese, 1 cup mozzarella, egg and seasonings. Spray Pam on a lasagna tray or 13x9x2 baking dish. Layer 1/2 cup sauce, 3 noodles and 1/2 cheese mixture. Repeat layer. Top with remaining noodles then sauce and sprinkle with 1 cup of mozzarella. You can also sprinkle grated parmesan cheese on top. Pour water around the edges and put a few toothpicks on top. This will prevent the cheese from sticking to the foil. Cover with foil and bake for 1 hour- 1 hour 15 minutes, or until lasagna is bubbly. Let stand for 15 minutes before serving.

 
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Seared Tuna with Soy Wasabi Glaze

By Karen Barnaby

Makes 4 Servings

  • 4 6 oz. fresh Ahi tuna steaks, about 3/4-inch thick
  • vegetable oil
  • sea salt and freshly ground black pepper
  • 8 Tbsp. cold unsalted butter
  • 3 green onions, thinly sliced
  • 1-2 Tbsp. fresh lime or lemon juice
  • 3 Tbsp. soy sauce
  • 1-2 Tbsp. prepared wasabi
Brush tuna steaks on both sides with the oil and season with salt and pepper.
Combine the butter, onion, lime juice, soy sauce and wasabi in a small pan.

Heat a heavy, nonstick frying pan over high heat. Place the tuna in the pan and sear until crispy and brown. Turn over and sear the other side. Be careful not to overcook the tuna. It’s best rare to medium rare.

While the tuna is cooking, heat the butter mixture over low heat, stirring constantly until smooth and emulsified.

Serve the tuna immediately, drenched with the sauce.

  • Total Calories: 1853
  • Fat: 126 grams
  • Carbs: 12 grams
  • Fiber: 2 grams
  • Protein: 165 grams
 
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Low-Fat Salsa Chicken



For variety, add a cup or so of shredded cabbage and mushrooms under the chicken and top it off with the salsa.



4 (4-ounce) skinned, boned chicken breast halves

Cooking spray

3/4 cup salsa

1/2 cup sliced green onions

1/4 cup grated Parmesan cheese

Preheat oven to 350°.

Place chicken in an 11 x 7-inch baking dish coated with cooking spray. Spoon salsa evenly over chicken; top with green onions. Sprinkle with cheese. Cover and bake at 350° for 30 minutes. Uncover and bake an additional 10 minutes or until chicken is done. Serve with hot cooked rice or baked potatoes.

Yield: 4 servings

<SCRIPT xmlns:fo="http://www.w3.org/1999/XSL/Format">writeNutrient();</SCRIPT>NUTRITION PER SERVING

CALORIES 164(18% from fat); FAT 3.2g(sat 1.4g,mono 0.8g,poly 0.4g); PROTEIN 29g; CHOLESTEROL 70mg; CALCIUM 113mg; SODIUM 295mg; FIBER 1.2g; IRON 1.4mg; CARBOHYDRATE 3.5g

Cooking Light, SEPTEMBER 1996

 
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Turkey Tetrazzini



This is a great recipe to make ahead and refrigerate; bake just before you're ready to serve it.



10 ounce uncooked vermicelli

2 teaspoons vegetable oil

1 pound turkey breast cutlets

3/4 teaspoon onion powder, divided

1/2 teaspoon salt, divided

1/4 teaspoon black pepper, divided

2 tablespoons dry sherry

2 (8-ounce) packages presliced mushrooms

3/4 cup frozen green peas, thawed

3/4 cup fat-free milk

2/3 cup fat-free sour cream

1/3 cup (about 1 1/2 ounces) grated fresh Parmesan cheese

1 (10 3/4-ounce) can reduced-fat cream of chicken soup (such as Healthy Choice)

Cooking spray

1/3 cup dry breadcrumbs

2 tablespoons butter, melted

Preheat oven to 450°.

Cook pasta according to package directions, omitting salt and fat. Drain.

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle turkey with 1/2 teaspoon onion powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Add turkey to pan; cook 2 minutes on each side or until done. Remove turkey from pan.

Add 1/4 teaspoon onion powder, sherry, and mushrooms to pan. Cover and cook 4 minutes or until mushrooms are tender.

Combine peas, milk, sour cream, cheese, and soup in a large bowl. Chop turkey. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, pasta, turkey, and mushroom mixture to soup mixture, tossing gently to combine. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Combine breadcrumbs and butter in a small dish, tossing to combine. Sprinkle breadcrumb mixture over pasta mixture. Bake at 450° for 12 minutes or until bubbly and thoroughly heated.

Yield: 6 servings (serving size: about 1 2/3 cups)

 
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I'm not sure if ketchup is the healthiest condiment ever, but since the pork chops are baked and no oil is used in the recipe, this should be pretty low-fat. I got this recipe from my mom


The flavors may sound a little odd, but it is very yummy -- my husband didn't think he liked pork chops until he tried this recipe!


Lemon-Onion Pork Chops

Preheat oven to 350.

Place pork chops in an oven-safe dish. Top pork chops with a mixture of ketchup and brown sugar (this also works fine without the brown sugar to reduce the calories even further). Then place a slice of onion on each pork chop, and place a slice of lemon (a slice, not a wedge, and with the peel still on) on each onion. Top the lemons with a little more ketchup and brown sugar.

Cover and bake for 25 minutes. Then remove cover and bake an additional 25 minutes. Serve, but don't eat the lemon peels


 
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Harleymom, I'm sorry, but how is a recipe with a full day's worth of calories and twice the recommended daily amount of fat "light and healthy"? Unless maybe you eat only a tiny bit of the sauce (since most of the fat and calories must come from the butter). The recipe does sound very yummy and fish does contain a lot of important nutrients, but 1800 calories and 126 grams of fat in one main dish can't be good for you...

 
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Here's some more low-fat recipes I dug out of our recipe box!

Cheesy Chicken Enchiladas

Ingredients:

1 cup chopped onion

1 1/2 cups shredded cooked chicken breast

1 cup (4 oz) shredded reduced fat cheddar cheese, divided

1 cup bottled picante sauce

3 oz 1/3-less-fat cream cheese

1 tsp ground cumin or chili powder (optional)

4 6-inch flour tortillas

1 can green chilis

Directions:

1. Preheat oven to 350 degrees Farenheit.

2. Place a large nonstick skillet coated with cooking spray over medium heat until hot.

3. Add onion and saute 6 minutes or until tender.

4. Add cooked chicken, 1/2 cup cheddar cheese, green chilis, cream cheese, and cumin. Cook 3 minutes or until cheese melts.

5. Spoon about 1/3 cup chicken mixture down center of each tortilla and roll up. Place enchiladas in a 13x9 inch baking dish. Drizzle with picante sauce and sprinkle with 1/2 cup cheedar cheese.

6. Cover and bake for 15 minutes or until cheese melts.

Variations: Use a green taco sauce instead of picante; use salsa in the filling instead of green chilis.

Serves 4

272 calories, 9 grams fat

 
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Herbed Pork Chops

Ingredients:

4 boneless pork chops, cut 3/4 inch thick

2 tbs lemon juice

2 tbs chopped fresh parsley or 1/2 tsp dried parsley

1/2 tsp rosemary

1/2 tsp thyme

1/4 tsp black pepper

Directions:

1. Preheat broiler.

2. Brush chops with lemon juice.

3. Combine remaining ingredients; mix well. Rub herb mixture on both sides of chops.

4. Place chops on ungreased rack of broiler pan. Broil for 9-12 minutes, turning once, or until juices run clear. Garnish with fresh herbs if desired.

Serves 4

269 calories, 6 grams fat

 
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Baked Linguine Florentine

Ingredients:

5 oz dried linguine

1/2 cup low fat mozzarella cheese

3/4 cup light sour cream

1 10-oz package chopped spinach, thawed and drained

1/4 cup egg substitute

1/2 tsp salt (optional)

1 tsp garlic puree or 1/2 tsp garlic powder

1 14-oz jar low-fat spaghetti sauce

Directions:

1. Preheat oven to 350 degrees.

2. Cook linguine and drain.

3. In a large bowl, combine next 6 ingredients. Stir in cooked linguine.

4. Put linguine mixture in a 1-1/2 qt baking dish. Pour spaghetti sauce over top. Bake 30 minutes or until heated through and bubbly.

Serves 4.

282 calories, 5 grams fat

 
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My husband loves Asian food, and this is his second-favorite recipe that we make ... his favorite isn't quite low-calorie


Beef Lo Mein

1 lb lean beef boneless sirloin steak, about 1/2 inch thick

Vegetables of your choice *

1/2 cup thinly sliced red onion

1 9-oz package refrigerated fresh linguine, cut into 2" pieces (We usually use dried linguine and cook it ourselves though)

2 tsp cornstarch

1 tsp sugar

2 tsp cold water

1/3 cup chicken broth (use 99% fat-free broth to reduce calories)

1 tbsp soy sauce (use low-sodium soy sauce for a healthier meal)

4 cloves garlic, minced

2 tsp minched fresh gingerroot or 1-1/2 tsp ground ginger

* We like broccoli and zucchini, or you can use some more traditional Asian veggies such as carrots, sugar snap peas, water chesnuts, bamboo, baby corn cobs, bell peppers, etc.

Directions:

1. Remove fat from beef and cut into strips about 1-1/2 by 1/4 inches thick.

2. Heat 2 quarts of water to boiling. Add pasta and all vegetables except the onion. (You may wait a few minutes to add fast-cooking veggies.)

3. Mix cornstarch, sugar, cold water, broth, soy sauce, and ginger in a separate bowl.

4. Spray a nonstick wok or skillet with cooking spray and heat over medium heat until hot. Add onion and garlic, and stir fry until onions are almost tender. Add beef and continue to stir fry until beef is the desired doneness (is that a word?
)

5. Stir broth mixture into the beef mixture.

6. Drain pasta and vegetables and add them to the beef mixture. Cook an additional 2 minutes to blend flavors.

Serves 4.

405 calories

5 grams fat

 
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<TABLE cellSpacing=3 cellPadding=3 width="100%" align=center border=0><TBODY><TR><TD bgColor=#ffffff>Portobello and Beef Burgundy Stew

</TD></TR></TBODY></TABLE>Try a healthy alternative to beef stew, elegant enough to serve to guests. <TABLE cellSpacing=0 cellPadding=3 border=0><TBODY><TR><TD colSpan=2>Ingredients:

</TD></TR><TR><TD vAlign=top noWrap align=right>1</TD><TD>lb. beef top round steak, cut into 1-inch pieces</TD></TR><TR><TD vAlign=top noWrap align=right>2</TD><TD>tablespoons all-purpose flour</TD></TR><TR><TD vAlign=top noWrap align=right>1</TD><TD>tablespoon oil</TD></TR><TR><TD vAlign=top noWrap align=right>6</TD><TD>oz. portobello mushroom caps, gills and stems removed, cut into 1-inch pieces</TD></TR><TR><TD vAlign=top noWrap align=right>2</TD><TD>medium onions, cut into thin wedges</TD></TR><TR><TD vAlign=top noWrap align=right>2</TD><TD>cups fresh baby carrots</TD></TR><TR><TD vAlign=top noWrap align=right>1</TD><TD>(14-oz.) can beef broth</TD></TR><TR><TD vAlign=top noWrap align=right>1</TD><TD>(14.5-oz.) can diced tomatoes with Italian herbs, undrained</TD></TR><TR><TD vAlign=top noWrap align=right>1</TD><TD>cup Burgundy or Pinot Noir wine</TD></TR><TR><TD vAlign=top noWrap align=right>1/4</TD><TD>teaspoon pepper</TD></TR><TR><TD vAlign=top noWrap align=right>3</TD><TD>tablespoons water</TD></TR><TR><TD vAlign=top noWrap align=right>1/4</TD><TD>cup all-purpose flour</TD></TR></TBODY></TABLE><TABLE width="100%" align=center border=0><TBODY><TR><TD colSpan=2>Preparation Directions:

</TD></TR><TR><TD vAlign=top>1.</TD><TD vAlign=top>Heat oven to 325°F. In large bowl, combine beef and 2 tablespoons flour; toss to coat evenly. Heat oil in Dutch oven over medium-high heat until hot. Add beef; cook and stir until browned. Add all remaining ingredients except water and 1/4 cup flour; mix well. Cover.</TD></TR><TR><TD vAlign=top>2.</TD><TD vAlign=top>Bake at 325°F. for 1 1/4 to 1 1/2 hours or until beef is fork-tender. Meanwhile, in small bowl, combine water and 1/4 cup flour; beat with wire whisk until smooth.</TD></TR><TR><TD vAlign=top>3.</TD><TD vAlign=top>Remove stew from oven. Stir flour mixture; gradually add to stew, stirring gently to blend. Cover.</TD></TR><TR><TD vAlign=top>4.</TD><TD vAlign=top>Return to oven; bake an additional 30 minutes or until sauce has thickened.</TD></TR></TBODY></TABLE>

 
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Twenty-Minute Chili <TABLE cellSpacing=0 cellPadding=0 border=0 xmlns:fo="http://www.w3.org/1999/XSL/Format"><TBODY><TR><TD>
</TD></TR><TR><TD colSpan=2>From Cooking Light</TD></TR><TR><TD>
</TD></TR></TBODY></TABLE>


Serving chili over rice is popular in Texas. We also recommend corn bread sticks.



1 (3 1/2-ounce) bag boil-in-bag long-grain rice

1 tablespoon vegetable oil

1 cup chopped onion

3/4 cup chopped green bell pepper

1/2 pound ground turkey breast

1 tablespoon chili powder

1 teaspoon Worcestershire sauce

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon salt

1/4 teaspoon black pepper

1 (15-ounce) can kidney beans, rinsed and drained

1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained

1 (5.5-ounce) can tomato juice

1/4 cup (1 ounce) preshredded reduced-fat cheddar cheese

Cook rice according to package directions, omitting salt and fat.

While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, and turkey, and cook 3 minutes or until done, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato juice); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Serve over rice, and sprinkle with cheese.

Yield: 4 servings (serving size: 1 1/4 cups chili, 1/2 cup rice, and 1 tablespoon cheese)

<SCRIPT xmlns:fo="http://www.w3.org/1999/XSL/Format">writeNutrient();</SCRIPT>NUTRITION PER SERVING

CALORIES 380(26% from fat); FAT 10.5g(sat 2.8g,mono 2.6g,poly 3.3g); PROTEIN 21.4g; CHOLESTEROL 50mg; CALCIUM 125mg; SODIUM 739mg; FIBER 11.2g; IRON 4mg; CARBOHYDRATE 51g

Barbara Seelig Brown

Cooking Light, MARCH 2004



 
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Soy Cheese Pizza

Oven at temp 375-425

2 tins refrigerated pizza crust

1 jar pizza sauce

2 bags cooked Southwestern chicken (tyson's)

2 bags bacon bits

2 countainers of diced bell peppers (fresh)

2 bags of Mozzarella favor Soy Cheese

Extras

Pineapple

Mushrooms

Olives

Lightly grease the pizza pans and when putting the pizza's together after adding

the sauce, add the cheese that way it melts.

I have teenagers in my house and they will eat this. I surprised them once by making it and not telling them that it was soy cheese and they ate it with no faces about the change in cheese. Thats how I knew it was a winner!


 

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