Fix-It and Enjoy-It Healthy Cookbook
by Phyllis Pellman Good
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(Makes 12 servings)
Prep Time: 20-30 mintues
Marinating time: 15 minutes
Cook Time: 6-8 minutes
1/4 cup lime juice
1-2 garlic cloves minced
1 tsp. of chili powder
1/2 tsp. ground cumin
3 lbs. boneless skinless chicken breasts, cut into 1/4 slices
1 large onion sliced
half a green bell sweet pepper, slivered
half a red bell sweet pepper, slivered
12 whole wheat tortillas, 8 inches in diameter
1/2 cup of salsa
1/2 cup of non-fat sour cream
1/2 cup of your favorite low-fat shredded cheese
Combine first four ingredients in a large bowl.
- Add chicken slices. Stir until chicken is well coated.
- Marinate for 15 minutes.
- Cook chicken mixture in large hot, non-stick skillet for 3 minutes, or until no longer pink.
- Stir in onions and peppers. Cook 3-5 minutes, or until done to your liking.
- Divide mixture evenly among tortillas.
- Top each with 2 tsp. of salsa, 2 tsp. of sour cream and 2 tsp. of shredded cheese.
- Roll up and serve.
***1 veg.; 1 carb; 1 1/2 protein/dairy; 1 fat serving
(Makes 6 servings)
Prep Time: 10 minutes
Grilling Time: 8-9 minutes
2 tsp. of paprika
2 tsp. of chili powder
1/2 tsp. of ground cumin
1/2 tsp. of brown sugar
1 tsp. of kosher salt, optional (included in analysis)
Six 4 oz. salmon fillets
1 Tbsp. of maple syrup
- Spray grill rack with cooking spray. Heat grill to medium.
Combine first four ingredients in a small bowl.
- Sprinkle fillets with salt if you wish. Rub with paprika mixture.
- Place fish on grill rack. Grill for 7 minutes.
- Drizzle fish with maple syrup.
- Grill 1-2 minutes more, or until fish flakes easily when tested with a fork.
***2 protein servings
Greek Pasta Salad
(Makes 10 servings)
Prep Time: 20 minutes
Cooking Time: 10 minutes
Chilling time: 1 hour
12 oz. pkg. of tri-color rotini pasta
2/3 cup of unpeeled, seeded, diced cucumber
1/2 cup green onions, thinly sliced (reserve the tops)
1 and 1/4 cups of frozen baby peas, defrosted
1 cup red bell sweet pepper, diced
1/4 cup of fat-free mayonaise
1/2 cup of low-fat cottage cheese
1/2 cup plain non-fat yogurt
1/4 cup green onion tops, sliced
1 and 1/2 Tbsp. of dill weed, finely chopped
1/4 tsp. of black pepper
2 and 1/2 ounces (about 2/3 cup) fat-free feta cheese, crumbled
- Cook pasta in boiling water for 7 minutes. Drain and place in a large bowl.
Add cucumber, 1/2 cup of green onions, peas, and bell pepper.
In food processor with metal blade, combine mayonaise, cottage cheese, yogurt, and 1/4 green onion tops. Process until completely smooth.
Add dill and black pepper and process briefly.
Pour over pasta mixture and stir to mix well. Cover and refrigerate until well chilled.
Scatter cheese over top just before serving.
***2 veg,l 1 carb; 1/2 protein serving
Blueberry and Oatmeal Breakfast Cake
(Makes 8 servings)
Prep Time: 15 minutes
Baking Time: 25 minutes
Ideal slow cooker size: 3 qt.
1 and 1/2 cutps of whole wheat pastry flour
3/4 cup uncooked rolled oats
1/3 cup of sugar
2 tsp. of baking powder
1/4 tsp. of cinnamon, optional
3/4 cup of skim milk
2 Tbsp. of canola oil
2 Tbsp. of mashed banana, or unsweetened apple sauce
egg substitute equivalent to 1 egg, or 2 egg whites
1 cup of blueberries, fresh or frozen
- Preheat oven to 400 degrees. Spray 8 inch round baking pan with cooking spray.
Combine flour, oats, sugar, baking powder, and cinnamon if you wish, in medium-sized mixing bowl.
In 2-cup measure, mix milk, oil, mashed banana or apple sauce, and egg.
Add wet ingredients to flour mixture. Stir until just moistened.
Gently fold in blueberries.
Spoon into baking pan.
Bake, uncovered, for 20-25 minutes, or until tester inserted in center of cake comes out clean.
***1 fruit; 1 1/2 carb; 1 fat serving
(Makes 6 servings)
Prep Time: 15 minutes
Chilling Time: 2-3 hours
.3 oz pkg. of sugar-free strawberry gelatin
1 cup of low-fat vanilla yogurt, sweetened with low-calorie sweetener
1/4 cup of fat-free cream cheese (Neufchatel), softened
1 tsp. of honey
1/4 whole angel food cake, cut into tubes
3 cups of sliced fresh strawberries
- Prepare gelatin according to package directions. Refrigerate 1 hour in a good-sized bowl.
Meanwhile, make Creamy Filling by placing yogurt, cream cheese, and honey into bowl. Beat until fluffy.
To assemble fluff, scatter pieces of cake evenly in 8 inch pan.
Layer berries evenly over cake.
After gelatin has been refrigerated for 1 hour, whip Creamy Filling into gelatin.
Spoon over berries.
Cover and chil until set, about another hour or so.
***1/2 fruit; 1/2 carb; 1/2 protein serving