Quick & Healthy Recipes and Ideas
by Brenda J Ponichtera
(www.quickandhealthy.net)

Smoked Salmon Spread
 (Makes 24 servings)

12 oz. fat-free cream cheese
½ cup fat-free sour cream
1 Tbsp. lemon juice
1 ½ tsp. Worcestershire sauce
1 tsp. hickory liquid smoke
1/8 tsp. salt (optional)
1/8 tsp. ground black pepper
1 can (14.75 oz.) red salmon, drained, or 2 cups cooked and flaked fresh salmon
2 Tbsp. chopped celery
2 Tbsp. chopped green onion

  1. Have cream cheese at room temperature.
  2. Blend the first 7 ingredients in a mixer.
  3. Remove skin from salmon and mash bones, if using canned.
  4. Mix salmon, celery, and onion with the cream cheese mixture.
  5. Spread on raw vegetables or whole-grain crackers.



Tortilla Soup
(Makes 4 servings)

½ lbs. skinless, boneless chicken breasts cut into bite-size pieces
3 ½ cups fat-free chicken broth
1 can (15 oz.) black beans, drained and rinsed
1 1/3 cups frozen whole-kernel corn
1 can (14.5 oz.) diced tomatoes, not drained
1 can (4 oz.) diced green chilies
3 corn tortillas (6-inch), cut in eighths

  1. In a medium saucepan, sauté chicken for 3 minutes.
  2. Add broth, beans, corn, tomatoes, and chilies.
  3. Simmer for 10 minutes.
  4. Add tortillas and simmer for an additional 10 minutes.


Basil Tomatoes
(Makes 2 cups: 4 Servings)

2 medium tomatoes, diced or sliced (about 2 cups)
1 tsp. dried basil
1 tsp. chopped garlic
½ tsp. salt (optional)
1/8 tsp. ground black pepper

  1. Mix ingredients and let set at room temperature for at least 1 hour.
  2. Serve plain or on a lettuce leaf.


Low-Fat French Fries
(Makes 4 servings)

4 medium potatoes, not peeled (about 5 oz. each)
1 Tbsp. oil (canola or olive)
Salt to taste (optional)
Malt vinegar to taste (optional)

  1. Preheat oven to 475 degrees.
  2. Cut potatoes into half-inch slices or strips.
  3. Place potato slices in a plastic bag with oil and shake well to coat potatoes evenly.
  4. Spray a baking sheet with nonstick cooking spray. Arrange potatoes in a single layer and bake for 30 min. or until golden brown, turning potatoes every 10 minutes.
  5. Sprinkle with salt (optional), and serve with malt vinegar (optional).


Sweet Potato Fries
(Makes 4 servings)

4 medium sweet potatoes or yams, peeled (about 4 oz. each)
1 Tbsp. oil (canola or olive)
Salt to taste (optional)

  1. Preheat oven to 450 degrees.
  2. Cut potatoes into half-inch slices or strips. Place potato slices in a plastic bag with oil and shake well to coat potatoes evenly.
  3. Spray a baking sheet with nonstick cooking spray.
  4. Arrange potatoes in a single layer and bake for 12-15 minutes, or until golden brown, turning potatoes halfway through cooking.
  5. Sprinkle with salt (optional).

 

 

 

 

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