Recipes & Healthy Eating Tips

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Permalink Reply by Adam Brewer on September 1, 2008 at 3:16pm

Hello All,

In case you missed it, here is last months highlighted recipe:

Summer Harvest Chicken-Potato Salad

This delicious salad was made for summer. Chicken and red potatoes compliment one another in a savory low fat salad that is loaded with protein. Serve warm or chilled. Yield: 4 servings

Here's what you need...


Salad
• 4 medium red potatoes (1lb.) cut into 3/4-inch cubes
• 1/2 lb. fresh green beans, trimmed, cut into 1-inch pieces (about 2 cups)
• 2 cups cubed cooked chicken breast
• 2/3 cup thinly sliced celery
• Torn salad greens if desired
Dressing
• 1/2 cup non-fat plain yogurt
• 1/3 cup purchased fat-free ranch salad dressing
• 1 tablespoon prepared horseradish
• 1/4 teaspoon salt
• Dash of pepper

1. In a large saucepan, bring 6 cups of lightly salted water to boil. Add potatoes. Return to a boil. Reduce heat and simmer 5 minutes. Add beans; cook additional 8 to 12 minutes or until potatoes and beans are crisp-tender. Drain; rinse briefly with cold water. Drain well. Place in large serving bowl. Add chicken and celery.
2. In a small bowl, combine all dressing ingredients; blend well. Pour dressing over salad; toss gently. Serve immediately on plate lined with salad greens or refrigerate until serving time.

Nutritional Analysis: One serving (1-3/4 cups) equals 270 calories, 3g fat, 41g carbohydrate, and 19g protein.

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Permalink Reply by Adam Brewer on November 25, 2008 at 4:59pm

Here is last month's (Oct) highlighted recipe:

Light 'n Tasty Egg Salad

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

1. 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.
2. 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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Permalink Reply by Heidi on December 4, 2008 at 10:07pm

I made this for my family & they loved it. It's low fat, vegetarian, and good for you!

Ripped from Ina Garten (aka The Barefoot Contessa)...

Butternut Squash & Apple Soup

2 tbl unsalted butter 1 1/2 lbs. sweet apples
2 tbl good olive oil 2 tsp. kosher salt
4 cups chopped yellow onions (3 lge.) 1/2 tsp. freshly ground black pepper
2 tbl mild curry powder 2 cups good apple juice or cider
5 lbs. butternut squash (2 lge.)

Warm the butter & olive oil in a large stockpot over low heat. Add the onions & curry powder and cook, uncovered, for 15-20 minutes, until the onions are tender. Stir occasionally, scraping the bottom of the pot.

Peel the squash, cut in half, and remove the seeds. Cut the squash into chunks. Peel, quarter, and core the apples. Cut into chunks.

Add the squash, apples, salt, pepper, and 2 cups of water to the pot. Bring to a boil, then cover, reduce the heat to low, and cook for 30-40 minutes, until the squash & apples are very soft. Process the soup through a food mill fitted with a large blade, or puree it coarsely in the bowl of a food processor fitted with a steel blade.

Pour the soup back into the pot. Add the apple juice and enough water to make the soup the consistency you like; it should be slightly sweet & quite thick. Check the salt and pepper and serve hot.

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Permalink Reply by Adam Brewer on March 17, 2009 at 3:16pm

Celery Sticks with Roasted-Garlic Hummus
Servings: 4

Here's what you need...
2 garlic cloves, peeled
15 oz can cooked garbanzo beans, drained
3 tablespoons freshly squeezed lemon juice
8 stalks celery, cut into thick slices
1 teaspoon olive oil
4 tablespoons water
salt and cracked black pepper to taste
1 teaspoon dried parsley

*Preheat the oven or toaster oven to 350 F. Wrap the garlic cloves in foil and roast for 10 minutes.
*For the hummus, in a food processor, combine the roasted garlic, garbanzo beans, lemon juice, olive oil and water. Pulse until a smooth paste forms. Season with sail and pepper.
*Arrange the celery sticks on a plate. Serve the hummus in a small bowl and garnish with dried parsley.

Nutritional Analysis: One serving equals: 132 calories, 3g fat, 21g carbohydrate, and 6g protein.

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