Healthy Recipes – Fall 2005
HLED 404
Appetizers & Snacks
Black Bean Salsa Recipe
Shelly Klemmer
1 cup corn,
rinsed
1 cup black
beans, rinsed
1 cup
onion, chopped
1 cup
tomatoes, diced
1 cup of
your favorite salsa
1 cup fat
free Italian dressing
¼ cup
jalapeno peppers
Combine all ingredients listed above in a large mixing
bowl. Place in an air-tight container
and refrigerate for at least 4 hours.
Serve with tortilla chips or over grilled chicken.
Servings: approx 16
Serving size: approx 1/8 cup
Per serving:
Calories: 42
Calories from fat:
.2681 g
Percentage of
calories from fat: 6%
Calories from carbs: 8.4185 g
Percentage of
calories from carbs: 80%
Calories from
protein: 1.4913 g
Percentage of
calories from protein: 14%
Sodium: 328 mg
Fiber: 1.6585 g
Snack Mix
Ryan Pearson
1 ½ cups
toasted rice cereal
1 ½ cups
whole-wheat cereal
1 cup
pretzels
1 cup
coarsely broken whole-wheat sesame crackers
¼ cup
lightly salted dry-roasted peanuts
3
tablespoons butter, melted
1 teaspoon
Worcestershire sauce
2 ¼
teaspoons sugar
2 ¼ garam masala
¼ salt
1/3 cup
raisins
Makes about
6 cups
Nutrition
information per half cup
calories
143
protein
3g
carbohydrate 22g
fat 5g
fiber 2g
sodium
100 mg
% calories
from fat 32
% calories
from protein 8
% calories
from carbohydrate 62
Nick Bruno
Hot Spinach Artichoke Dip
Ingredients:
·
1
– 14 ounce can artichoke hearts
·
½
cup of light mayonnaise
·
1
– 4 ounce can chopped green chilies
·
1
cup grated low fat Parmesan cheese
·
1
packet frozen spinach (thawed)
Method:
1- Combine
all ingredients and bake in a shallow 4-cup dish for 15 minutes at 350 degrees.
2- Serve
with bread or crackers
Nutritional Value
|
Serving size |
2 tablespoons (1 ounce) |
|
Calories per serving |
45 |
|
Calories from Fat |
20g |
|
% of Calories from fat |
44% |
|
Calories from Carbs. |
8 |
|
% of Calories from Carbs |
17% |
|
Calories from Protein |
8 |
|
% of Calories from Protein |
17% |
|
Fiber |
2g |
|
Sodium |
135mg |
Protein pudding
Pat Flynn
1 pack of jello sugar free chocolate pudding
3 scoops of
chocolate protein powder
2 tbsp. of
peanut butter
2 cups of
skim milk
combine
with a mixer and chill.
Serving size: 5.5 oz. Or 1/4 of the entire amount.
Makes 4 servings
Kcal: 313
kcal from
fat: 78 26% of kcal
kcal from
cho: 137 46% of kcal
kcal from
pro: 90 29% of kcal
sodium:
175 mg's per serving
Fiber:
1gram per serving
Chocolate Fiber One Muffins
Adrainne Day
Ingredients:
½ c
unsweetened cocoa
¾ c all
purpose flour
¼ tsp
baking soda
¼ tsp table
salt
1 tbsp
baking powder
1 ¼ c sugar
1 tsp
vanilla
2 c water
3 c Fiber
One Cereal
2 egg
whites
2/3 c
chocolate chips
Directions:
Put cereal
in water and set aside. Mix all dry ingredients with a wire wisk.
Combine cereal, dry mixture, egg whites, and vanilla and mix well. Fold in
chocolate chips. Put batter in 24 regular size muffin cups with liners. Bake at
350 degrees for 18-20 minutes.
Serving Size:
1 muffin
Makes 24
muffins
Nutrition
information: (per serving)
Calories
per serving- 76.1
Calories
from fat- 3.8
% calories
from fat- 4.9%
Calories
from carbohydrate- 66.4
% calories
from carbohydrate- 87.25%
Calories
from protein- 5.9
% calories
from protein- 7.8%
Sodium-
91.3 mg
Fiber- 5.16
g
|
Smoothies J.T.
Henderson Ingredients |
|
2 bananas |
|
2/3 cup strawberries |
|
1 12-ounce can strawberry, or
other fruit nectar, chilled |
|
1 8-ounce carton fat-free
yogurt |
|
1 tablespoon honey (optional) |
|
2 tablespoons ground pistachio
nuts (optional) |
|
Directions |
|
In a blender combine bananas,
strawberries, fruit nectar, yogurt, and, if desired, honey. Cover and blend
until smooth ( Note:
Can add ice to make smoothie thicker ). Pour into six tall glasses. If
a person likes nuts they have the option to sprinkle with ground nuts of
their choice. Makes up to 6 smoothies. |
|
|
|
Nutritional Information |
|
Nutritional facts per serving Calories: 152 Total fat: 2g, Sodium: 50mg Carbohydrate: 47g Fiber: 3g Protein: 6g |
|
|
|
Percentages Calories from fat: 9% Calories from carbs: 79% Calories from protein: 12% |
WHOLE WHEAT SOFT
PRETZELS
Cheryl Salmone
Servings: 12
Yield: 12 Pretzels
Baking Time: 15 minutes
INGREDIENTS:
3 cups whole wheat flour (3 to 3 1/2 cups)
1 package Fleischmann's® Rapid Rise yeast
1 teaspoon salt
1 1/3 cups very warm water (125º to 130º)
3 tablespoons vegetable oil
1 tablespoon honey
1 egg white, slightly beaten
Coarse salt or sesame seed
PREPARATION:
1. Mix 2 cups flour, the yeast (dry) and salt in large bowl. Stir
in water, oil and honey, Beat until smooth. Mix in enough remaining flour to
make dough easy to handle. Turn dough onto lightly floured surface; knead about
5 minutes or until smooth and elastic. Cover and let rest 10 minutes.
2. Heat oven to 400º. Grease cookie sheet. Punch down dough; divide
into 12 equal parts. Roll each part into rope, about 18 inches long. Twist each
rope into pretzel shape on cookie sheet. Brush pretzels with egg white;
sprinkle with coarse salt.
3. Bake about 15 minutes or until pretzels are golden brown and
crust is crisp. Immediately remove from cookie sheet to wire rack. Serve warm
and, if desired, with prepared mustard.
Meredith
Smith
Ants On a Log
Recipe
2 celery sticks
6 tbsp. of peanut butter
2 tbsp. of raisins
Nutrition Facts
Serving Size: 1 celery stick
Number of Servings: 2
Calories Per
Serving: 317
Calories from fat: 24g
% of calories from fat: 64%
Calories from carbohydrates: 19g
% of calories from carbohydrates: 22%
Calories from protein: 12g
% of calories from protein: 14%
Sodium:
266mg
Fiber:
4g
James Kruk
Trail Mix
Ingredients:
3 cups Post Selects Great Grains
Cereal, any variety
¾ cup dried banana chips
½ cup yogurt-covered raisins
¼ cup quartered dried apricots
¼ cup Planters Sunflower Kernels
Directions:
Mix all ingredients in a large
bowl. Store in an
airtight container.
Serving
Size:
½ cup
Number
of servings in recipe:
10 servings
Calories
per serving:
214g
Calories
from Fat:
10g
Percentage
of calories from fat:
42%
Calories
from Carbohydrates:
26g
Percent
of calories from Carbohydrates:
49%
Calories
from Protein:
5g
Percent
of calories from Protein:
9%
Sodium:
130mg
Fiber:
3g
Tropical Fruit Smoothie
Greg O’Sullivan
Ingredients Needed
¾ cup
frozen fruit:
- 1/3 pineapple
- 1/3 mango
- 1/3 strawberries
½ cup 2%
low-fat milk
1 packet of
Splenda
Recipe Directions
Put ¾ cup
of frozen fruit in blender with ½ cup of low fat milk and one packet of Splenda. Blend for
20 to 30 seconds.
Serving Size- 0ne
Calories
per serving- 150
Calories
from fat- 22.5
Percentage
of calories from fat- 15%
Calories
from carbohydrates- 112
Percentage
of calories from carbohydrates- 75%
Calories
from protein- 16
Percentage
of calories from protein-11%
Sodium-
65mg
Fiber- 3g
Sugar and Spice Snack Mix
Emily Rund
3 cups lightly sweetened toasted oat
squares cereal
3 cups miniature no-salt-added
pretzels
2 tablespoons acceptable margarine,
melted
1 tablespoon firmly packed brown
sugar
1/2 teaspoon ground cinnamon
1 cup miniature marshmallows or
raisins
Preheat oven to 325: F.
In a large plastic bag with a
tight-fitting seal, combine oat squares and pretzels. In a small bowl, stir
together melted margarine, brown sugar and cinnamon. Pour over cereal mixture.
Seal bag and gently shake mixture until well coated. Transfer to a baking
sheet.
Bake, uncovered,
for 25 minutes, stirring once or twice. Spread mixture onto paper towels to cool.
Add marshmallows or fruit and stir
to mix.
Store at room
temperature in an airtight container for up to 2 weeks.
Microwave Method: Prepare recipe as
directed above except place cereal mixture in a microwave-safe bowl or
casserole dish. Microwave on 100% power (high) for
3 minutes, stirring
every minute.
Serving Size: 1/2 cup
Number of servings: 14
Calories: 113 kcal
Calories from fat: 21 cal, 19%
Calories from carbohydrates: 80 cal,
70% Calories from protein: 12 cal, Percent calories from protein: 11%
Protein: 3 g
Carbohydrates: 20 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 89 mg
Tasty Trail Mix
Jennifer Ortiz
2
cups Cheerios
½
cup raisins
½
cup peanuts
¼
cup shredded coconut
½
cup mini pretzels
How to make:
Simply mix all ingredients together
to make about 4 cups total. Store in an airtight container. Makes a tasty, healthy and easy snack
Serving Size
½ cup
Servings per recipe
8 servings
Nutritional Information
Calories: 120
Calories from fat: 45
Percentage of calories from
fat: 38%
Calories from carbs: 60
Percentage of calories from carbs: 50%
Calories from protein: 15
Percentage of calories from
protein: 12%
Sodium: 130mg
Fiber: 4g
Trail Mix
Erica Trask
14 oz. bag of M&M's
21 oz. Can of Planters Select
Cashew, Almond, and Pecans 10 oz. Can of Planters Dry
Roasted Peanuts
Pour all of the contents in a
freezer zip lock bag and toss the bag mixing everything together to your
desire.
You may substitute any Planters nuts
to your desired likening.
Serving size 1/4 cup
Calories per serving 150
Calories from fat 81
Percentage of calories from fat
52.9%
Calories from carbs
56
Percentage of calories from carbs 36.6%
Calories from protein 16
Percentage of calories from protein
10.5%
Sodium 70mg
Dietary Fiber 1g
Apple Pancakes
Carly Willimason
ingredients and directions:
2 cups pancake mix
1 cup water
1 cup chunky applesauce
1/4 to 1/2 teaspoon cinnamon
Preheat griddle or skillet to 375
degrees. Combine pancake mix, water,
applesauce, and cinnamon. Stir just
until large lumps are gone. Lightly
brush griddle or skillet with oil. Pour
about 1/4 cup of batter onto griddle for each pancake. Cook about one minute until edges bubble and
bubbles break. Turn and cook about a
minute longer or until browned. Makes about a dozen pancakes, about 12 servings.
Calories per serving: 90.09 kcal
Calories from fat: 9.855 kcal
Percentage of calories from fat: 45%
calories from carbs:
70.6
Calories from protein: 9
Percentage of calories from protein:
50%
Sodium: 3194.12mg, 213%
Fiber: 9.26g, 37%
Strawberry Smoothie
Greg O’Sullivan
Ingredients:
* 2 ice cubes
* 1 c. 2%milk
* 1/3 c. low fat cottage cheese
* 2/3 c. frozen strawberries
* 1 1/2 tsp. sugar
* 1 tsp. vanilla extract
Utensils:
* blender
* serving glass
* measuring cups and spoons
Directions:
1. Pour all of the ingredients into the blender.
2. Put the lid on the blender and blend for 45 to 60 seconds until
smooth.
3. Pour your smoothie into a glass and enjoy.
Serves: 1
Serving size: 1 large glass
Nutritional analysis (per serving):
289 calories
19 g protein
2 g fat
49 g carbohydrate
3 g fiber
7 mg cholesterol
430 mg sodium
369 mg calcium
0.8 mg iron
Side Dishes
Vanilla Scented Sweet Potatoes With
Fairland Ferguson
Serves 8
4 cups of OJ
1/2 teaspoon cinnamon
1 teaspoon vanilla
4 8 ounce red-skinned sweet
potatoes, peeled and cut into 1 1/2 inch pieces
1 orange, sliced thin
Preheat oven to 350F. In a medium
bowl, mix the orange juice with the cinnamon and vanilla. Set aside.
Arrange sweet potatoes in a large
ovenproof dish and pour then juice mixture over them. Top with the orange slices. Cover with lid or foil. Bake in a 350F oven, stirring and turning
occasionally, for 40 minutes or until tender.
Serve Hot
3/4 cup is one serving
212 calories
Herbed
Potatoes
Kim Cillis
Ingredients:
1 Tablespoon olive oil
1 and ½ tablespoon thyme
¼ teaspoon black pepper
3 potatoes
Instructions:
Combine olive oil, thyme, and black pepper
in a large bowl. Cut the potatoes into half-inch wedges and toss them in the
oil mixture. Coat a baking pan with nonstick spray and place the potatoes in it
in a single layer. Bake for 15 to 20 minutes, at 475 degrees F, turning them once,
until they are light brown.
Nutritional Information:
Serving size- one regular size potato
Number of servings in this recipe- 3
Calories per serving- 273 calories
Calories from fat- 45 calories from fat
Fat total- 5 grams of fat per serving
Percentage of calories from fat- 16.5%
Calories from carbohydrate- 208 calories
from carbohydrates
Carbohydrate total- 52 carbohydrates per
serving
Percentage of calories from carbohydrate-
76.2%
Calories from protein- 20 calories from
protein
Protein total- 5 grams per serving
Percentage of calories from protein- 7.3%
Sodium- 17 mg per serving
Fiber- 5 grams per serving
Kelly Runyon
SPINACH PINWHEELS
Serves 24 - 1 pinwheel per serving
Vegetable oil spray
1 tablespoon acceptable margarine
1/2 cup finely chopped onion
10-ounce package frozen, no-salt-added chopped spinach, defrosted
1/2 cup part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash cayenne pepper
1 10-ounce package refrigerated pizza dough
1 egg white, slightly beaten
1 tablespoon sesame seeds
Preheat
oven to 425: F.
Lightly spray a baking sheet with vegetable oil spray. Heat
margarine in a small nonstick skillet over medium-high heat. Add onion
and sauté until translucent. Remove from heat and set aside. In a small bowl,
combine onion, spinach, cheese, lemon juice, nutmeg and cayenne. Blend well.
Set aside. Press dough into a 12-x-14-inch rectangle. Cut in half, forming 2
7-x-12-inch pieces. With rubber spatula, spread half of spinach mixture on each
piece of dough. Roll up, starting from the 12-inch side. Pinch each end of
rolled dough. Cover and refrigerate 30 minutes.
With sharp knife, cut each roll into 12 slices. Lay pieces on prepared baking
sheet. Brush each piece with egg white and sprinkle 1/8 teaspoon sesame seeds
on each. Bake 15 to 18 minutes.
Calories: 45
Protein: 2 g
Carbohydrates: 6 g
Total Fat: 1 g
Saturated Fat: 0 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 0 g
Cholesterol: 2 mg
Sodium: 78 mg
Calories
from fat 9
Calories
from protein 8
Calories
from carbohydrates 24
% kcal from
fat 30%
% kcal from
protein 26%
% kcal from
carbohydrates 77%
Parmesan Pasta With Broccoli
Kristin Hoffmann
2 teaspoons olive oil
1/2 cup each diced bell pepper, and onion
1 small garlic clove, minced
4 cups thoroughly washed and trimmed broccoli, chopped
1 1/2 cups cooked elbow or small shell macaroni(hot)
2 teaspoons grated Parmesan cheese
Dash pepper
In 10-inch nonstick
skillet heat oil; add bell peppers, onion, garlic and cook over medium heat,
stirring occasionally, until tender-crisp, about 2 minutes.
Add broccoli and stir to combine. Reduce heat to low, partially cover, and cook
until tender, about 10 minutes.
Add macaroni and stir to combine. Sprinkle with cheese and pepper.
|
Nutrient Analysis per serving |
|
|
Calories |
229 kcal |
|
Protein |
10 g |
|
Fat |
6 g |
|
Carbohydrate |
37 g |
|
Calcium |
144 mg |
|
Sodium |
103 mg |
|
Cholesterol |
1 mg |
Fiber 2g
fat = 6g
x 9 = 54g %fat =
54/242 x 100 = 22.314
carbs = 37g x 4 = 148g %carbs =
148/242 x 100 = 61.157
protein = 10g
x 4 = 40g %protein=
40/242 x 100 = 16.529
Cheese Pasta
LaKeshia Summers
INGREDIENTS:
- 1 box of spaghetti noodles
- 1 cucumber
- 1 large tomato
- ½ cup Cheddar cheese
- 1 bottle Italian dressing
PREPARATION:
Cook
pasta according to directions. Chop cucumbers and tomatoes. Put all ingredients into large bowl. Toss to
mix. Add dressing to taste. I usually use about 2/3 of a bottle. Toss again to
coat all ingredients. Then add cheese to top.
Seal with lid, and refrigerate.
Servings: 6-8
Preparation time: 30 minutes
Calories per
servings: 251.3214 Kcal
% of calories
from fat: 6%
% of calories
from carbs: 81%
% of calories
from protein 13%
Sodium: 1.6214
mg
Fiber: 3.632g
Smashed Parmesan Potatoes
Kristen Gillion
3 pounds baby red-skinned potatoes,
unpeeled, halved
2/3 cup freshly grated Parmesan
½ cup extra virgin olive oil
Salt and freshly ground pepper
Combine the
potatoes in a large pot of water. Cover and bring the water to a boil. Continue
boiling until the potatoes are tender, about 15-20 minutes. Drain, reserve ¾
cup of the cooking liquid. Return the potatoes to the pot. Coarsely mash the
potatoes, adding enough reserved cooking liquid to moisten. Using a large fork,
stir in the Parmesan and the oil. Season the potatoes, to taste, with salt and
pepper and serve.
Serving size: ~ 8 ounces
Number of servings in recipe: 8
Calories per serving: 288.39g.
Percentage of calories from fat: 46%
Percentage of calories from
carbohydrate: 46%
Percentage of calories from protein:
8%