Healthy Recipes

Seven-Layer Salad


From EatingWell:  May/June 2009 This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper and tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it's served and gets even better when held overnight.
10 servings, about 1 cup each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

  • 8 cups shredded romaine lettuce
  • 1 cup frozen peas, thawed
  • 1 medium yellow bell pepper, diced
  • 1 cup halved grape tomatoes , or quartered cherry tomatoes
  • 1 cup sliced celery
  • 1/2 cup sliced scallions
  • 3/4 cup nonfat plain yogurt
  • 3/4 cup low-fat mayonnaise
  • 2 teaspoons cider vinegar
  • 1-2 teaspoons sugar
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup shredded reduced-fat Cheddar cheese
  • 1/2 cup thinly sliced fresh basil
  • 3 strips cooked bacon, crumbled (can be omitted for a healthier version)

Preparation

  1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
  2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Nutrition

Per serving : 84 Calories; 4 g Fat; 1 g Sat; 0 g Mono; 7 mg Cholesterol; 10 g Carbohydrates; 5 g Protein; 2 g Fiber; 355 mg Sodium; 234 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1/2 lean meat, 1/2 fat

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.
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Poppy Seed Chicken

 

This poppy seed chicken recipe is a Southern Living stand-out. It's easy to prepare and loaded with rich flavor.

  • Yield: Makes 6 servings
 A Family Favorite!

Ingredients


  • 3 cups chopped cooked chicken
  • 1 (10 3/4-oz.) can cream of chicken soup, undiluted
  • 1 (16-oz.) container sour cream
  • 3 teaspoons poppy seeds
  • 31 round buttery crackers, crushed
  • 1/4 cup butter, melted

Preparation

1. Combine first 4 ingredients. Spoon mixture into lightly greased 11- x 7-inch baking dish.
2. Stir together cracker crumbs and melted butter; sprinkle evenly over casserole.
3. Bake at 350° for 35 to 40 minutes or until hot and bubbly.
Note: For testing purposes only, we used Keebler Town House crackers.
Source: My Recipes.com 

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Healthy Key Lime Pie Smoothie
 Lime and Avocado are great together!

Yield: Serves 1

Ingredients
  • 1/2 of a ripe avocado
  • 1/2 cup Vanilla Greek yogurt
  • Juice and zest from 2 limes
  • 1 banana, peeled sliced and frozen
Instructions

Place all of the ingredients in a blender and process until smooth. Enjoy right away. Feel free to adjust the lime juice as needed, 2 is very tangy and I loved it. If you like less pucker, try it with one lime first and add more as desired. 


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Honey-Glazed Pork Roast

Ingredients:
 
2 teaspoons smoked paprika or paprika

2 teaspoons coarse kosher salt

1-3 pound bone-in pork roast, ribs removed and tied back on

 
Fresh Oregano Sprigs

3 small red and/or yellow sweet peppers, stemmed, seeded, and quartered

1 small green pepper, stemmed, seeded, and quartered

1 tablespoon olive oil

 
Salt and pepper

1/3 cup honey

1/4 cup lime juice


 

Fresh Oregano

Directions

  1. Preheat oven to 350 degrees F. In a small bowl combine paprika and coarse salt.
  2. Place pork in a shallow roasting pan, bone side down. Rub paprika mixture all over pork, pressing in lightly. Tuck sprigs of fresh oregano under the kitchen string tying the roast to the bone. Roast, uncovered, in the preheated oven for 20 to 25 minutes per pound (1 hour 10 minutes to 2 hours).
  3. Meanwhile, place sweet pepper pieces on a baking sheet. Drizzle peppers with oil and sprinkle lightly with salt and pepper; toss to coat. Spread peppers evenly on baking sheet. Place in oven with pork the last 40 to 45 minutes of roasting until peppers are tender and begin to brown. When roast reaches 155 degrees F internal temperature, remove to a cutting board and cover with foil. Let stand 10 minutes.
  4. While roast stands, in a small saucepan combine honey and lime juice. Bring to boiling, stirring occasionally. Boil gently, uncovered, for 2 minutes. Remove from heat and cool slightly. Season with salt and pepper.
  5. Remove string from roast. Using tongs, turn roast on its side and pull bone away. Turn roast top-side up and slice. Serve with peppers, honey glaze, and fresh herbs. Makes 8 servings.
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Melt in your Mouth Chicken

 Mix the following ingredients together in a small bowl:

1/2 cup parmesan cheese
1 cup Greek yogurt -plain
1 tsp garlic powder
1 1/2 tsp seasoning salt
1/2 tsp pepper


Spread mixture over chicken breasts (skinless or w/ skin, your choice!) , bake at 375 degrees for 45 mins--ENJOY !

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Very healthy, filling and Nutritious!! Not to mention Calming.
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Easy to make and delicious to eat!
 
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Four Bean Salad
 
 

Ingredients

  • 1/8 tsp. Cayenne

Preparation

  1. Place the kidney beans, cannellini beans, black beans and garbanzo beans in a large bowl.
  2. Stir in the bell pepper, onion and corn. Whisk the remaining ingredients together and pour over the salad.
  3. Toss gently to mix.
  4. Chill before serving. Will keep well in the refrigerator for several days.