Healthy Recipes

Ingredients

• 1/3 c. fat free refried beans
• 1/8 c. egg beaters
• 1 tsp. cottage cheese
• 1 or 2 tbsp. salsa

Directions

• Spread refried beans in microwaveable small bowl, making a well in the middle.
• Put eggs in well, top with cottage cheese, and spoon salsa around.
• Microwave 1 minute and stir eggs and cheese mixture.
• Microwave another minute.

Ingredients

• 5 oz. tuna canned in water, drained
• 16 oz. canned white beans or cannellini beans, drained and rinsed
• 1 tbsp. olive oil
• 1 tbsp. lemon juice
• 1/4 c. flat-leaf parsley, chopped
• Garlic and salt to taste

Directions

• In a blender or food processor with the knife blade attached, whirl the tuna, beans, olive oil, lemon juice, and parsley until smooth.
• Add garlic and salt to taste.

Ingredients

• 1 to 12 oz. package fresh or frozen, shelled edamame
• 3 to 4 large cloves garlic
• 1/4 c. water
• 1/4 c. tahini (sesame seed paste)
• zest from 1 lemon
• juice from 1 lemon
• 3/4 tsp. kosher salt
• 1/2 tsp. cumin
• 1 tbsp. fresh cilantro (or 1/2 tsp. dried cilantro)
• 1/8 tsp. red pepper flakes
• 1 tbsp. chopped fresh flat leaf parsley
• 3 tbsp. olive oil

Directions

• Boil the soybeans and whole garlic cloves in salted water for 4 minutes.
• Drain and rinse with cold water.
• In a food processor (or blender), puree the edamame, garlic, water, tahini, lemon zest, lemon juice, salt, cumin, cilantro, pepper flakes, and 1 tbsp. of parsley until smooth.
• With motor running, slowly add in olive oil until combined.
• Transfer to a serving dish

Ingredients

• 1/2 c. of non-fat, light vanilla yogurt
• 1 c. frozen, mixed berries
• 1/2 c. Better n’ Eggs All Whites (not fresh eggs)
• 1/2 c. ice

Directions

• Place all ingredients in the blender and blend for 30 to 60 seconds until smooth

Ingredients

• 1/2 c. frozen, chopped spinach, thawed
• 1/2 c. marinara sauce
• 1 c. fat-free ricotta cheese
• 2 tbsp. grated, parmesan cheese

Directions

• Mix first 3 ingredients.
• Sprinkle parmesan cheese on top.
• Microwave until melted, about 2 minutes.

Ingredients

• Butter-flavored cooking spray
• 3/4 c. fresh white mushrooms (chopped)
• 1/4 c. shallots (chopped)
• 2 10 oz. package frozen chopped spinach
• 1 tbsp. water
• 1/4 c. egg substitute
• 1/2 c. skim milk
• 1/2 c. low-fat swiss cheese (diced)
• 1/4 tsp. ground nutmeg

Directions

• Spray microwavable casserole dish with butter-flavored cooking spray
• Chop mushrooms and shallots and add to dish, cover, and microwave on high for 1 minute
• Place frozen spinach and water on top of mushroom mixture. Cover, and microwave on high for 3.5 minutes
• Remove from microwave and drain if too much liquid remains
• In a separate bowl, combine egg substitute and milk, stir in diced cheese and nutmeg
• Stir spinach, mushrooms and shallots to combine; pour egg/milk/cheese mixture on top, cover, and microwave on high for 4 minutes
• Let cool and slice in squares

Ingredients

• 2 c. cooked medium shrimp
• 1 c. each halved cherry tomatoes
• 1 c. chopped cucumber
• 1/4 c. chopped green onions (green and white part)
• 1 tbsp. chopped fresh dill
• 2 tsp. fresh lime juice
• 2 tsp. olive oil

Directions

• Combine all ingredients.
• Season to taste with salt and black pepper.

Ingredients

• 1/4 c. pineapple juice
• 2 tbsp. fresh lemon juice
• 4 (6 oz.) salmon fillets
• 2 tbsp. Splenda brown sugar
• 4 tsp. chili powder
• 2 tsp. grated lemon rind
• 3/4 tsp. ground cumin
• 1/2 tsp. salt
• 1/4 tsp. ground cinnamon
• Cooking spray
• 4 lemon wedges

Directions

• Combine first 3 ingredients in a zip-top bag
• Seal and marinate in refrigerator for 1 hour, turning occasionally
• Preheat oven to 400°F
• Remove fish from bag, discard marinade
• Combine artificial sweetener, SF maple syrup, chili powder, grated lemon rind, ground cumin, salt, and cinnamon in a bowl
• Rub mixture over the fish
• Place in an 11 x 7 inch baking dish coated with cooking spray
• Bake at 400°F for 12 minutes (or until fish flakes easily when tested with a fork)
• Serve with wedge of lemon if desired

Ingredients

• 1 small eggplant
• 1/2 c. vegetable broth
• 15 oz. container fat free ricotta cheese
• 1.5 c. fat free shredded mozzarella cheese
• 1/2 can (12 oz.) Hunt’s spaghetti sauce
• 4 oz. Extra Lean Ground Beef (96 percent)
• 1 egg
• 1 tsp. salt
• 1 tsp. pepper
• 1/2 tsp. nutmeg

Directions

• Peel the eggplant and cut into pieces 1/2 to 3/8 inch slices.
• Place the slices in a glass baking dish with 1/2 c. vegetable broth.
• Bake at 375°F until tender.
• Place on paper towels and pat dry.
• Combine the spaghetti sauce and ground beef.
• Thoroughly mix ricotta, egg, salt, pepper, and nutmeg.
• Coat a 9”x9” glass baking pan with nonstick spray.
• Layer the ingredients in the pan twice; first sauce, then ricotta, then eggplant, then mozzarella (and repeat).
• Bake at 350°F for about 20 minutes or until mozzarella on top starts to brown.

Ingredients

• 2 tsp. Splenda brown sugar
• 2 tsp. ground coriander
• 1.5 tsp. ground cumin
• 1/4 tsp. kosher salt
• 2 tsp. chile-garlic sauce (blend of ground chiles, garlic, and vinegar)
• 2 tsp. extra-virgin olive oil, divided
• 1.5 lbs. pork tenderloin, trimmed of the fat

Directions

• Preheat oven to 375°F. Line a baking sheet with foil.
• Mix artificial sweetener, sugar-free maple syrup, coriander, cumin, salt, chile sauce, and 1 tsp oil in a small bowl to form a smooth paste.
• Rub the paste over the pork.
• Heat remaining 1 tsp oil in a large nonstick skillet over medium-high heat.
• Add the pork; cook, turning occasionally, until browned on all sides, about 3 minutes.
• Transfer to the baking sheet.
• Roast the pork until just cooked through, 20 to 25 minutes (an instant-read thermometer inserted in the center should register 155°F).
• Let stand, loosely covered with foil, for 5 minutes.
• Carve the pork into 1/2-inch-thick slices.

Ingredients

• 2 tbsp. rice vinegar
• 2.5 tsp. artificial sweetener
• 2 c. diced seeded watermelon
• 2 c. diced cucumber
• 1/2 c. chopped fresh cilantro
• 1/2 c. unsalted dry-roasted peanuts

Directions

• Heat a small dry skillet over medium-low heat.
• Add coarsely chopped nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.
• Transfer to a bowl to cool.
• Stir together vinegar and artificial sweetener in a medium bowl until the artificial sweetener dissolves.
• Add watermelon, cucumber and cilantro; toss gently to combine.
• Just before serving, sprinkle with peanuts.

Ingredients

• 1 head cauliflower, rinsed, trimmed and cut into 2 to 3 inch chunks
• 1 to 2 shallots, sliced 2 tsp. olive oil
• 1.5 cups broth, chicken or vegetable
• 2 oz. fat-free cream cheese
• salt and pepper to taste
• 1 oz. grated reduced fat cheese for garnish (cheddar, feta or Parmesan)

Directions

• Sauté shallots in olive oil in a 4 qt. pan, until soft but not browned.
• Add cauliflower and broth, cover pan, reduce heat and simmer 10 minutes, until soft.
• Remove from heat and cool slightly (10 to 20 minutes.)
• Place cauliflower and cream cheese in blender. Do not fill blender more than 2/3 full
• Cover with lid and puree until smooth.
• Carefully remove lid and add salt and pepper to taste.
• Divide into 4 servings and garnish with grated cheese.

Ingredients

• 1 medium cucumber
• 1/2 small red onion
• 1 tbsp. lemon juice
• 2 tbsp. feta cheese
• 4 mint leaves
• Sea salt (to taste)
• Fresh ground pepper (to taste)
• Garlic powder (to taste)

Directions

• Peel and dice the cucumber and dice the red onion and add to medium bowl.
• Mince the mint leaves and add to bowl.
• Crumble the feta cheese and add to mixture.
• Add salt, pepper, and garlic powder to taste.
• Add lemon juice and serve