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Healthy Cooking

	How to Cook Whole Grains - Cooking Times, Ratios, Chart and Recipes

Recipe: Eggplant Un-Parmesan (with Zucchini, Portobello and Polenta Variations)
EGGPLANT UN-PARMESAN "This take on eggplant Parmesan proves that (a) you don't need a lot of oil to cook eggplant, and (b) you don't need gobs of cheese to make it delicious. Try using zucchini or portobello mushroo...
Main Dishes - Meatless

Recipe: Homemade Green Juice
GREEN JUICE 3 cups raw baby spinach leaves (or 2 cups frozen chopped spinach, or frozen chopped collard greens) 1 cup water If using raw spinach, thoroughly wash it, even if package says "prewashed." Bring sp...
Beverages

Recipe: Sour Cream Enchiladas (ground beef or turkey)
SOUR CREAM ENCHILADAS "This is a family favorite. Serve with salsa and a tossed green salad. The variation, Turkey Enchiladas, listed below is great for using leftover turkey. This recipe can be assembled a day ahead o...
Main Dishes - Beef and Other Meats

Recipe: Roasted Mediterranean Vegetables
ROASTED MEDITERRANEAN VEGETABLES Roasting is an ancient and traditional way of cooking vegetables in Mediterranean cuisines, and the same method of cooking vegetables has, in recent years, solidly taken its place in A...
Side Dishes - Vegetables

Recipe: Pear Relish (using onion and bell pepper, similar to fruit chutney)
PEAR RELISH "This tastes wonderful on meat or poultry. It is similar to fruit chutney and it will change the way your meal tastes." 1 whole pear 1/4 cup finely chopped onion 2 tablespoons finely chopped yellow...
Side Dishes - Assorted

Recipe: How to Use Olive Oil as a Spreadable Butter Substitute
HOW TO USE OLIVE OIL AS A BUTTERLIKE SUBSTITUTE "Use the firm olive oil as a spread instead of butter when serving bread, baked potatoes, other vegetables, and anything else on which you usually spread butter - your...
Tips and Tricks - Cooking

Recipe: Dark Chocolate Sauce (using fruit sweetener)
DARK CHOCOLATE SAUCE "This rich sauce is delicious drizzled over crepes, poached pears, or simply used as a dip for fresh fruit. Using low-fat evaporated milk and fruit sweetener significantly cuts calories while still...
Desserts - Assorted

Recipe: Creole Veggie Smoothie (using V8 and Tabasco)
CREOLE VEGGIE SMOOTHIE 2 cups V8 juice 1/2 cup fresh carrot juice 1 teaspoon Tabasco sauce 1 teaspoon lemon juice 4 spinach leaves 1 medium sprig parsley 12 ice cubes Add one or two of the following pe...
Beverages

Recipe: Greens and Goat Cheese Pizza (using tortilla and skillet)
GREENS AND GOAT CHEESE PIZZA "Call it a nifty shortcut or a sneaky cheat, but using a tortilla as a pizza crust makes this little homemade pie a snap. Whip it up for lunch or a light dinner, or cut it into squares a...
Pizza/Focaccia

Recipe: Nacho Potato Wedges (broiled, Weight Watcher recipe)
NACHO POTATO WEDGES 6 oz baked potatoes with skin, cut in wedges 1 tsp butter, melted Dash of pepper 1 oz Monterey Jack or sharp Cheddar cheese, shredded 1 Tbsp thinly sliced scallion 1/4 to 1/2 tsp minced hot or...
Side Dishes - Potatoes

Recipe: Tortilla Chicken Rice Soup (using brown rice)
TORTILLA CHICKEN RICE SOUP 1 1/4 cups uncooked brown rice 4 cups chicken broth, defatted 4 cups water 1 cup chopped onion 1 (28 oz) can tomatoes, chopped 1 (4 oz) can chopped green chiles 3 cups chopped, cooked ...
Soups

Recipe: Fall River Baked Stuffed Flounder (Richard Simmons recipe)
FALL RIVER BAKED STUFFED FLOUNDER "This one is sooo good and low fat. I love it. I have made it with all kinds of "white" fish and it is equally good. It is from Richard Simmons, Farewell to Fat Cookbook." 1/4 cup ...

Recipe: Old-Fashioned Coleslaw (cooked dressing, Weight Watchers recipe)
OLD-FASHIONED COLESLAW 1 tablespoon plus 1 teaspoon margarine 1 tablespoon all-purpose flour 1/2 cup low-fat milk (1% milk fat) 1 egg 1/4 cup apple cider vinegar 1/2 teaspoon powdered mustard 1/2 teaspoon granul...
Salads - Vegetables

Recipe: Baked Zucchini Sticks
BAKED ZUCCHINI STICKS "Here's a recipe for zucchini sticks. They are breaded and baked but you could probably fry them if you like." 1 zucchini 1 egg 1/2 cup grated Parmesan cheese 1/2 cup seasoned breadcrumbs ...
Side Dishes - Vegetables

Recipe: Low Fat Chicken Paprika with Dijon variation
LOW FAT CHICKEN PAPRIKA 1 lb boneless chicken breast, cut into strips 1 medium yellow onion, halved and cut in strips top to bottom 2 chicken bouillon cubes dissolved in 3/4 cup boiling water About 1 tablespoon pap...
Main Dishes - Chicken, Poultry

Recipe: Low Fat Hushpuppies (using egg whites, baked)
LOW FAT HUSHPUPPIES Nonfat cooking spray 1 1/2 cups yellow cornmeal 1/4 cup self-rising flour 1 1/2 tsp. baking powder 1 Tbsp. sugar 1/2 tsp. salt 1/2 cup chopped onion 2 Tbsp. chopped fresh parsley 2 cups fat...
Breads - Muffins, Quick Breads

Recipe: Fat Replacer (using applesauce and lecithin)
FAT REPLACER "Lecithin adds that mouth feel of fat." 1 cup unsweetened applesauce 1/2 cup unsweetened pear butter 3 tablespoons lecithin granules Cook, stirring occasionally, on medium heat until lecithin diss...
Tips and Tricks - Cooking

Recipe: Low Fat Yorkshire Pudding (using 1 tablespoon oil)
LOW FAT YORKSHIRE PUDDING "Next time you have a roast beef, you've got to try this low fat Yorkshire pudding recipe! They are absolutely fabulously tasty, quick, easy and YES not all that grease! In fact, I am confide...
Breads - Muffins, Quick Breads

Recipe: Cress Tea Sandwiches with White Bean Hummus
CRESS TEA SANDWICHES WITH WHITE BEAN HUMMUS "One simply cannot serve a traditional high tea in the South without also serving these traditional sandwiches. This filling breaks with tradition, however, to lower the f...
Sandwiches

Recipe: Spicy Kale and Swiss Chard Saute (using garlic, jalapeno, sesame oil and seeds)
SPICY KALE AND SWISS CHARD SAUTE "I did not grow up eating greens. I had to learn how to cook them, and truthfully, it took a while for me to develop a taste for them as an adult. They're incredibly nutritious, so I...
Side Dishes - Vegetables

Recipe: Creamy Not-ella Carob Butter
CREAMY NOT-ELLA CAROB BUTTER "I created this recipe to give people an easy, luscious treat that still follows the Plan. While it doesn't taste exactly like Nutella, it's pretty darn close-even though I skipped the s...
Toppings - Assorted

Recipe: Sweet and Spicy Citrus Salmon with Arugula, Orange and Pecan Salad
SWEET AND SPICY CITRUS SALMON "This prize-winning recipe contest entry features sweet and spicy salmon served on a bed of arugula or spinach. Add orange sections for an extra touch of citrus." FOR THE SALMON: ...
Main Dishes - Fish, Shellfish

Recipe: Blueberry Balsamic Vinaigrette Dressing (fat free)
BLUEBERRY BALSAMIC VINAIGRETTE "Fresh blueberry puree blended with balsamic vinegar, cinnamon and ginger make a vibrant fat free dressing to serve over salad greens." 3/4 cup blueberries 2 tablespoons balsamic...
Salads - Salad Dressings

Recipe: Lemony Bean Dip (using cannellini beans)
LEMONY BEAN DIP "The preserved lemon is optional, but it's worth adding. Feel free to decrease the garlic, replace the thyme with rosemary or oregano, or use dried spices instead of fresh. This is a simple recipe that...
Appetizers and Snacks

Recipe: Greek Pasta Salad with Cucumber Yogurt Dressing
GREEK PASTA SALAD WITH CUCUMBER YOGURT DRESSING "A spin on a classic summer side; blend fresh cucumbers with Greek yogurt, lemon juice and herbs like dill and oregano to create a yummy dressing. Toss with cooked pasta...
Salads - Potato, Pasta

Recipe: Turkey Meatballs with Carrots over Zucchini Noodles
TURKEY MEATBALLS WITH CARROTS OVER ZUCCHINI NOODLES "Zucchini, carrot, or another spiralized vegetable makes a terrific low-calorie and low-carb substitute for grain pasta. However, you can always opt for whole-wheat ...
Main Dishes - Chicken, Poultry

Recipe: Sheet Pan Lemon Chicken with Potatoes and Carrots
SHEET PAN LEMON CHICKEN WITH POTATOES AND CARROTS "Potatoes have a bad reputation in some circles, but they actually add quite a bit of nutrition to a meal. One medium red spud contains 154 calories, 3 grams of fiber,...
Main Dishes - Chicken, Poultry

Recipe: Glurten Free Chocolate Refrigerator Cookies
CHOCOLATE REFRIGERATOR COOKIES (gluten-free) "Refrigerator cookies come together in two basic steps: First, make the dough, and chill or freeze it. Next, bake as needed when you want. By planning ahead, you can have ...
Desserts - Cookies, Brownies, Bars

Recipe: Gluten Free Chicken Parmesan
GLUTEN FREE CHICKEN PARMESAN "The easy-to-make Parmesan-Herb Blend makes this dish very tasty - with very little effort. The blend makes about 1/2 cup, so keep the leftover blend in the fridge to use on other meats. Po...
Main Dishes - Chicken, Poultry

Recipe: Blackberry Mojito Overnight Refrigerator Oats
BLACKBERRY MOJITO OVERNIGHT REFRIGERATOR OATS "Sweet juicy blackberries soaked in bright lime and mint flavors with the faintest aroma of rum will perk you up even on the toughest mornings. You can add a teaspoon or t...
Breakfast and Brunch

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