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HEALTHY RECIPES (Entrees, Desserts & Drinks
i.e. Smoothies)
Tuscany Chicken
This recipe uses ingredients favored by Italian cooks, including
tomatoes, olive oil, basil and garlic. Serve over fettuccine or angel
hair pasta.
Preparation time: 5 minutes
Cooking time: 20 minutes
Per serving:
Calories: 149
Fat: 2.7 g. (17% of calories)
Fiber: 0.8 g.
Cholesterol: 66 mg.
Sodium: 80 mg.
1 teaspoon olive oil
4 boneless, skinless chicken breast halves (4 ounces each)
2 tomatoes, diced
1 clove garlic, minced
2 tablespoons red wine vinegar
2 tablespoons water
2 tablespoons minced fresh basil
In a large no-stick frying pan over medium heat, warm the oil for 1
minute. Add the chicken and sauté for 5 minutes per side.
Remove to a plate.
Add the tomatoes, garlic, vinegar and water to the pan. Cover and
cook for 5 minutes, or until the tomatoes are softened and have given
up some of their juice. Add the chicken, cover, and cook for 5
minutes, or until the chicken is cooked through. Sprinkle with the basil.
Serves 4
"Sugarless" Apple Pie
Frozen apple juice concentrate sweetens the spicy apple filling in
this wonderful pie. For the pastry, we used some canola oil to
produce a tender crust with a minimum of saturated fat. We lowered
the fat and calories by:
* omitting the egg
* substituting butter-flavored sprinkles in the filling for the butter
* substituting oil for the shortening
PASTRY
2 1/2 cups all-purpose flour
1/8 teaspoon salt
1/4 cup butter or stick margarine (not reduced-calorie)
1/4 cup canola oil
5-7 tablespoons skim milk
FILLING
2/3 cup frozen apple juice concentrate, thawed
2 tablespoons cornstarch
3/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
5 cups peeled and sliced tart apples
1 tablespoon butter-flavored sprinkles
TO MAKE THE PASTRY: Preheat the oven to 400 degrees. In a
medium bowl, stir together the flour and salt. Using a pastry
blender, cut in the butter or margarine. In a cup, stir together the
oil and 5 tablespoons of the milk. Drizzle the oil mixture over the
flour. Using a fork, toss and stir lightly until the flour is
moistened. If necessary, add enough of the remaining 2 tablespoons
milk to moisten. Then, using your hands, gently shape the mixture
into a ball. Divide into 2 balls. Place 1 ball of dough between two
12-inch square pieces of wax paper. Gently roll into a 12-inch
circle. Remove the top piece of wax paper. Then invert the dough onto
a 9-inch pie plate. Remove the remaining piece of wax paper and
gently fit the dough into the pan. Place the remaining ball of dough
between two 12-inch square pieces of wax paper. Gently roll into a
12-inch circle. Set aside.
TO MAKE THE FILLING: In a medium saucepan, whisk together the
apple juice concentrate, cornstarch, cinnamon, nutmeg and cloves.
Cook over medium heat, whisking constantly, until the mixture begins
to thicken and just comes to a boil. Remove from the heat and set
aside. Invert the remaining dough circle over the apple filling. Fold
the edges of the pastry under and flute. Use a sharp knife to cut 2
to 3 slits in the top crust. Bake for 40 minutes, or until the apples
are tender and the crust is golden. Cool on a wire rack.
Makes 8 servings.
Calories 349
Fat (g.) 13.2
% Calories from Fat 34%
Cholesterol (mg.) 15
Here are a few food, smoothie and juice recipes. Let me know what you
think! If you have any of your own let me know I will place them in
the newsletter.
Energizing Smoothie
By: Theresa
1/2 Cup Filtered Water
1/4 of a Whole Pineapple, peeled and cut into pieces
10 Strawberries
1 Mango, peeled and cut into pieces
1 Banana
3 Ice Cubes
Process in a blender until creamy!
Healing Smoothie
By: Cherie C.
This is a great drink for anyone, especially those with ulcers. This
drink has soothing qualities which protect and heal the stomach lining.
1 firm Kiwi fruit, peeled
1/4 cantaloupe, with skin
1 ripe Banana
1. Push kiwi fruit and cantaloupe through the hopper.
2. Place juice and banana in a blender or food processor and blend
until smooth.
3. Pour into a tall glass, drink immediately and enjoy!!
Apricot-Strawberry Smoothie
1½ cup frozen, unsweetened strawberries 2 containers (8 ounces)
strawberry non-fat yogurt 1/4 cup finely chopped blanched almonds 1
cup apple juice 1 cup apricot nectar 4 ice cubes
In a blender, puree strawberries, yogurt and almonds until smooth
(approximately one minute). Add remaining ingredients to blender and
process until smooth.
Yield: 2 servings (approximately 3½ cups). Per Serving: 363
calories; 8.8 grams fat;
Juice Recipes
For those of you who have juicers.
Passion Cocktail
4 Strawberries
1 Large chuck Pineapple
1 Bunch Black Grapes
Body Cleanser
4 Carrots
1/2 Cucumber
1 Beet
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