Recipes

Holiday time is here! Plan ahead to avoid the extra holiday weight gain. Check out some of our Holiday Recipes.


Two Bean Chunky Chicken Chili

Yields: 8-10, 1 cup servings

Ingredients:

  • 1 lb. Ground chicken breast
  • 1 can Low Sodium Black beans drained and rinsed
  • 3 tbsp Chili powder
  • ½ cup Chopped green peppers
  • 1 can Low Sodium Kidney beans drained and rinsed
  • 1 tbsp Ground cumin
  • ½ cup Chopped red peppers
  • 1 8 ounce can tomato sauce (no salt added)
  • ½ tsp Garlic powder
  • ½ cup Chopped onion
  • 2 Cans low sodium, fat free chicken broth
  • ¼ tsp Salt
  • ½ tsp Ground black pepper
  • 2 stalks Celery chopped
  • 1 Can diced tomatoes with jalapeños
  • ½ tsp Crushed red pepper
  • 2 med. Carrots chopped
  • 2 tbsp Tomato paste
  • ½ tsp Dried oregano
  • 2 cloves Garlic minced
  • 2 tbsp Olive oil (divided)
  • ¼ tsp Cayenne pepper (spicy)

Directions:

  1. Heat 1 tbsp of olive oil in a large sauce pot over medium high heat. Brown the ground chicken breast until there is no pink. Remove chicken and set aside, keeping meat warm.
  2. Add the remaining 1 tbsp of olive oil into the sauce pot and add the green peppers, red peppers, onions, celery, carrots, and garlic. Sauté for about 8-10 minutes or until the vegetable are tender over medium heat.
  3. Add chili powder, cumin, garlic powder, black pepper, salt, crushed red pepper, dried oregano, and cayenne to the vegetables chili powder mix thoroughly and cook for 1 minute. Add the chicken back to the mixture and cook through for 1 minute.
  4. Add the chicken broth to the mixture; stirring and heating thoroughly.
  5. Add the tomato sauce and tomato paste, stirring and heating thoroughly. Add the diced tomatoes, black beans, and kidney beans. Stir thoroughly. Bring to a boil, than turn heat to low and simmer for 45 minutes to one hour

Nutrition Facts per 1 cup: Total Calories: 173; Total Fat: 2.1g; Sat. Fat: <0.5g; Cholesterol: 29mg; Sodium: 657mg; Total Carbohydrates: 22g; Dietary Fiber; 7g; Sugars: 4g; Protein: 17g

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STEPS


Black Bean Brownies

This recipe replaces the eggs and oils used in the basic preparation with beans. Yes, beans!

Yields: 20, 2 inch x 2 inch brownie squares

Ingredients:

  • 1 Box of Commercial Dry Brownie Mix
  • 1 (15.5 oz) can black beans

Directions:

  1. Preheat oven according to directions on the brownie box.
  2. Place beans and liquid from the beans in a food processor and puree thoroughly.
  3. Place the dry brownie mix in a medium size bowl, add the pureed beans, and mix until well blended.
  4. Grease the bottom of pan, pour in the mixture and bake according to the directions on the brownie box.

Nutrition Facts* per square: Total Calories: 135; Total Fat: 3g; Sat. Fat: 1; Trans Fat: 0.5g; Cholesterol: 0mg; Sodium: 92mg; Total Carbohydrates: 26g; Dietary Fiber; 1.5g; Sugars: 16g; Protein: 2.2g

*Nutrition facts may differ depending on type of brownie mix used.

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Oven Baked Sweet Potato Fries

Yields: 6 Servings

Ingredients:

  • Nonstick cooking spray
  • 1 1/2 lbs Fresh sweet potatoes*
  • 1/8 tsp Black pepper
  • 1/2 tsp Salt

*Can substitute for white potatoes

Directions:

  • Preheat oven to 400°F
  • Lightly spray a 10" x 14" cookie sheet with nonstick cooking spray
  • Scrub potatoes under tap water with a vegetable brush. With a knife, remove any bad spots or defects, but DO NOT PEEL the potato
  • Cut each potato into stick-fry size, approximately 1" x 1" x 3"
  • Spread potato sticks evenly on cookie sheet and lightly spray potatoes with nonstick cooking spray.
  • Sprinkle salt and pepper evenly over potatoes
  • Place cookie sheet in oven and bake 20 minutes or until potatoes are tender.
  • Remove from oven and serve.

Nutrition Facts per serving: Calories: 117, Total Fat: < 1 g, Saturated Fat: 0.3 g, Cholesterol: 0 mg, Protein: 2 g, Carbohydrate: 27.6 g, Fiber: 3.4 g, Sodium: 205.1 mg, Calcium: 32.1 mg, Iron: 0.5 mg

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STEPS


Healthy Spanish Rice

Yields: 6, 6 oz. servings

Ingredients:

  • 1 large Green Zucchini Squash diced
  • 8oz Low sodium tomato sauce (canned)
  • 1 large Yellow Zucchini Squash diced
  • 2 Tbsp Olive oil
  • 1/2 cup Chopped green pepper diced
  • 1 cup Whole grain brown rice
  • 1 tsp Chili powder
  • 1 1/2 cups Water
  • 1 Medium Onion, diced
  • 1/2 tsp Salt
  • 1/2 tsp Black pepper

Directions:

  1. Cook Yellow and green zucchini squash, onion, and green pepper in olive oil in a large skillet.
  2. Stir in rice, chili powder, pepper, salt, tomato sauce and water. Bring to a boil.
  3. Reduce heat, cover and simmer for 15 to 20 minutes, or until rice is tender

Nutrition Facts per 6 oz: Calories: 282, Total Fat: 5.7g, Saturated Fat: 0.8g, Polyunsaturated Fat: 0.8g, Monounsaturated Fat: 3.6g, Cholesterol: 0 mg, Protein: 4.7g, Carbohydrate: 33g, Fiber 4.2g, Sodium: 343.3mg, Calcium: 37.1mg, Iron: 1.2mg

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Quick and Easy Healthy Snacks

FRUIT KABOBS
Cut up different kinds of fruit. Put a pretzel stick through the middle of three to pieces and serve.

BANANA POP
Peel a banana, dip it in yogurt, roll it in crushed cereal, freeze it, and enjoy.

PIZZA MUFFIN/BAGEL/PITA
Top half of an English muffin, bagel, or a pita with tomato sauce, low-fat cheese, and vegetable toppings. Bake in oven or toaster oven until cheese is melted and enjoy.

ICE CREAM SANDWICHES
Place a small scoop of light ice cream or frozen yogurt between two oatmeal cookies, wrap in plastic wrap, freeze and enjoy.

TRAIL MIX
Mix together ready to eat cereal, nuts, pretzels, raisins and other favorite dried fruits.

ANTS ON A LOG
Spread peanut butter on 2 inch slices of celery sticks. Place raisins on top and enjoy.

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Steps for Kids


 

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