Healthy Foods

[Guardian Angel]

Zucchini-Crusted Pizza

4 cups grated zucchini
3 eggs, beaten
1/3 cup flour
1 Tablespoon basil
1 Tablespoon oregano

Combine all ingredients.  Spread into oiled 9” X 13” baking dish.  Bake 350 degrees F.  20 - 25 minutes.  Broil for 5 minutes to brown.

Remove from oven and top with tomato, pasta sauce, cheese and favorite pizza toppings.  Bake additional 15 - 20 minutes.

[Guardian Angel]

Bacon Tomato Crescents

8 oz can Crescent Dinner Rolls
8 Tsp Mayo
8 slices Bacon
1 medium Tomato cut into 8 wedges and drained
2 Tbls butter
1/2 cup crushed cheese cracker crumbs.

Preheat oven to 375. Seperate crescent dough into 8 triangles. Spread each triangle with 1 tsp mayo. Wrap each warm bacon slice around tomato wedge, place on wide end of each triangle. Fold corners over bacon and roll toward opposite point completely covering bacon. Brush all sides of rolls with melted butter. Roll in curmbs. Bake on ungreased cookie sheet 15-20 minutes until golden brown.
 

[Guardian Angel]

SALSA CHICKEN

Boneless/skinless chicken breasts
Salsa
Taco Seasoning

Layer in crockpot starting with the chicken, sprinkle with taco seasoning and spoon salsa over each breast....................... ............. (The chicken breasts)

Cook on high for at least 4 hours.

This makes the best chicken and it keeps well in the refrigerator for a couple of days.  You can serve it as an entree with salsa spooned over it, or chop it up and use it in tacos, etc.

When I make it, I usually make this simple dish to go along with it:

BEAN AND RICE CASSEROLE

1 Can black beans/drain most of juice
1 Cup of salsa
1 Cup of cooked rice

Mix together and put in casserole, bake for 20 minutes at 350 degrees, remove from oven and sprinkle 2% cheddar cheese or lowfat cheddar cheese on top and put back in the oven for another 5 or 10 minutes. 
 
 
 

[Guardian Angel]

Tandoori Chicken With Yogurt Sauce
prep time 35 minutes

1 cup plain low-fat yogurt
2 garlic cloves, minced
1 teaspoon ground turmeric
1 teaspoon ground ginger
coarse salt and ground pepper
4 bone-in, skinless chicken breast halves(10 to 12 ounces)
2 granny smith apples
1 tablespoon chopped cilantro

1. Preheat oven to 475. In large bowl, mix together 1/2 cup yogurt,  garlic, turmeric, ginger,  salt and pepper as desired. Add chicken: turn to coat.

2. Transfer chicken to a rimmed baking sheet. Roast about 25 to 30 minutes.

3. Meanwhile, peel apple: coarsely grate into a medium bowl. Add cilantro and remaining 1/2 cup yogurt season with salt and pepper. serve sauce alongside chicken with Jasmine rice, if desired.

[Guardian Angel]

Nonnie's Spaghini Stick-To-Your-Ribs Soup

1 lb. ground round
5 Cups water
4 Cups chopped green cabbage
3 1/2 Cups tomato juice
1 Tablespoon dried oregano
1 1/2 Teaspoon garlic powder
1 1/2 Teaspoon pepper
8 oz. uncooked angel hair pasta
1 Teaspoon salt
1/4 Teaspoon dried thyme
3 (15 oz ) Cans kidney beans, drained
3 (14 1/2 oz) cans diced tomatoes, undrained
1 (14 1/2 oz) Cans fat-free beef broth

Cook beef in 12 quart Dutch oven or stock-pot over medium heat until browned. stirring to crumble.  Drain well, and return to pan.  Add water and next 10 ingredients; bring to a boil.  Reduce heat and simmer uncovered 2 hours, stirring occasionally.  Break pasta in half; stir into soup and cook an additional 5 minutes or until pasta is done. 
13 servings (serving size 1 1/2 Cup) 3 pts WW each serving 

[Guardian Angel]

WHITE CHICKEN CHILI

4 Cups chicken broth
1 lb. boneless chicken breasts
1 small onion
2 -15 oz cans white beans, drained and rinsed
1 Tablespoon ground cumnin
1 teaspoon chili powder

Cook in slow cooker for 3 1/2 hours on high.  Add 1 cup whole kernel corn and 1/2 cup fat-free sour cream.

[Guardian Angel]

Lo Cal Veg Soup

2 cup clear broth
1/2 medium tomato
1/2 large celery stalk, chopped
3 tablespoons cabbage, shredded
1/2 small onion, chopped
1 carrot, sliced
Salt and pepper to taste

In large saucepan, combine broth and vegetables.
Cook for 15 to 20 minutes or until vegetables are tender.
Season with salt and pepper. Yield: 2 servings/16 calories per serving.
 

[Guardian Angel]

Weight Watchers Soup

1 Lg V-8 juice
8 Oz Water -- or more
1 Lb Ground beef
1/2 Sm Head cabbage
3 Cubes beef bouillon
1 Pk Frozen mixed vegetables

Brown hamburger. Shred or chop cabbage. Add cabbage to hamburger.   Add V-8 juice and 1 canwater.
Add bouillon cubes and mixed vegetables. Simmer, for about 2 hours   until cabbage is tender.   
 

[Guardian Angel]

Orange Roughy with Cucumber Relish

1 can (11 ounces) mandarin oranges, drained
1 small cucumber, peeled, seeded, finely chopped
1/3 cup distilled white vinegar
1 green onion, minced
1 tablespoon snipped fresh dill or 1 teaspoon dried dill weed
Nonstick cooking spray
4 orange roughy fillets (about 5 ounces each)

Reserve 8 orange sections for garnish; coarsely chop remaining sections and combine with cucumber, vinegar, onion and dill.  Spray broiler pan with cooking spray; place fish on pan.  Spoon 1 tablespoon liquid from cucumber mixture over each fillet.  Broil, 3 to 4 inches from heat source, 8 to 10 minutes or until fish is cooked.  To serve, spoon cucumber relish on top of fish.  Garnish with reserved orange sections and dill sprigs.

Calories = 229
Fat = 10g
Sodium = 95mg
Cholesterol = 25mg

[Guardian Angel]

Oven Campout Fish with BBQ Sauce

1/4 cup minced onion
1 clove garlic, minced
1 teaspoon margarine
1 can (8 ounces) pineapple tidbits
1/2 cup bottled barbeque sauce
1 tablespoon brown sugar or honey
4 cod or red snapper fillets (1 pound)
1 tablespoon vegetable oil
Juice from 1 lemon

In skillet, saute onion and garlic in margarine until soft.  Add undrained pineapple with juice, barbecue sauce and brown sugar.  Cook over medium heat, stirring, until thickened and slightly reduced.  Brush fish with oil.  Sprinkle with lemon juice.  Broil 4 to 6 inches from heat 5 minutes.  Turn fish and continue cooking 5 to 7 minutes longer until fish is done.  Serve fish with barbecue sauce. 

Calories = 238
Fat = 6g
Sodium = 356mg
Cholesterol = 63mg 

[Guardian Angel]

Oven Crisped Fish

1/2 cup unseasoned bread crumbs
2 tablespoons grated Parmesan cheese
2 teaspoons grated lemon peel
3/4 teaspoon marjoram
1/2 teaspoon paprika
1/4 teaspoon dried thyme leaves
1/8 teaspoon garlic powder
1 pound cod fillets
3 tablespoons lemon juice
2 tablespoons white wine
2 tablespoons oil

Heat oven to 425 degrees.  Oil 13X9X2 inch pan.  Combine bread crumbs and next 6 ingredients.  Set aside.  Rinse fillets.  Pat dry.  Combine lemon juice and wine in shallow pan.  Dip each fillet in lemon mixture, then in seasoned crumbs.  Make certain each piece is well coated.  Place fish in pan.  Drizzle evenly with oil.  Bake at 425 degrees for 20 to 25 minutes or until fish flakes easily when tested with fork.  Cut into serving size pieces, if desired.

Calories = 220
Fat = 9g
Sodium = 210mg
Cholesterol = 60mg 

[Guardian Angel]

CHOCOLATE WAFER COOKIES

3/4 cup all-purpose flour
1/3 cup unsweetened Dutch-process cocoa powder
1 tablespoon finely ground espresso coffee beans
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
1/4 cup unsalted butter, softened
1/3 cup granulated sugar
1/3 cup packed brown sugar
1 egg white
1 teaspoon vanilla extract
1 1/2 tablespoons raw (turbinado) sugar or coarse "crystal" sugar

1 - Whisk together the flour, cocoa, coffee beans, baking powder, baking soda, and salt in a bowl; set aside.

2 - With an electric mixer on medium speed, beat the butter, sugars, egg white, and vanilla.  Add the flour mixture in thirds, beating just until dough becomes smooth and stiff.

3 - Shape the dough into an 8-inch log and wrap in plastic wrap.  Freeze until very firm, at least 3 hours.  Unwrap the chilled log and set on a clean sheet of plastic wrap.  Sprinkle with the turbinado or "crystal" sugar and roll to coat evenly.  Wrap tightly in plastic wrap and refrigerate up to 2 days, or wrap in a double layer of plastic wrap and freeze uo to 1 month.  (The dough can be sliced while frozen.)

4 - Preheat the oven to 325 degrees, Spray 2 baking sheets with nonstick spray.  With a serrated knife, carefully cut the log into scant 1/4 inch-thick slices.  Place slices 1 inch apart on the baking sheets and bake until crisp around the edges and firm to the touch, about  10 minutes (slightly longer if the dough was still frozen).  Cool completely on a rack.

Per serving (1 cookie):  70 Calories, 3 g Fat, 2 g Sat. Fat, 0 g Trans Fat, 6 mg Chol, 47 mg Sodium, 12 g Carb, 1 g Fiber, 1 g Protien, 13 mg Calcium
Points value WW - 1 pt.

[Guardian Angel]

CHEESECAKE WITHOUT SIN
Better Brownie Cheesecake

For Brownie Layer
Nonstick cooking spray
One(about 20-oz) box low-fat brownie mix
Water
2 tablespoons fat-free sour cream

For cheesecake layer
4 8-oz packages light cream cheese
1/2 cup granulated sugar
1/2 cup Splenda
1 1/2 teaspoon vanilla
1/2 cup fat-free sour cream
2 large eggs
1/4 cup egg substitute

To prepare brownie layer:  Preheat the oven to 350 degrees.  Line a 13X9 inch baking pan with foil, extending the ends of the foil over the sides of the pan.  Coat with cooking spray.

Combine brownie mix, the amount of water called for on the package directions and sour cream.  Stir until no lumps remain.  Pour batter into pan; bake until almost set, about 15 minutes.

Meanwhile, prepare cream cheese layer:  Combine cream cheese, sugar, Splenda and vanilla in a large mixing bowl;  Beat with an electric mixer on medium speed until well blended.  Add sour cream; mix well.  Add eggs one at a time, then egg substitute, mixing on low speed after each addition just until blended.  Gently spoon mixture over the brownie layer.

Return the pan to the oven;  bake until the center is almost set, about 40 minutes.  Let cool for 30 minutes then cover and refrigerate for 4 hours or overnight.

To cut and serve, lift cheesecake from pan using the foil handles.
(This dessert keeps well in refrigerator for several days)

Per serving:  250 calories; 8.5g fat (36% calories from fat); 5.5g saturated  fat;  55mg cholesterol;  9g protein;  33g carbohydrate;  1g fiber;  324mg sodium

[Guardian Angel]

The EatingWell Cobb Salad

Originally developed at a Hollywood restaurant, this classic salad has endured endless interpretation. Our version is fairly true to the original, although we've left the blue cheese optional. Make it a Meal: warm up a crusty baguette and pour a crisp, cold glass of sparkling wine to accompany this salad.

3 tablespoons white-wine vinegar
2 tablespoons finely minced shallot
1 tablespoon Dijon mustard
1/4 teaspoon salt
1 teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil
10 cups mixed salad greens
1/2 pound shredded cooked chicken breast (1 large breast half) (see Tip)
2 eggs, hard-boiled, peeled and chopped (see Tip)
2 strips bacon, cooked and crumbled
2 medium tomatoes, diced
1 large cucumber, seeded and sliced
1 avocado, diced
1/2 cup crumbled blue cheese (optional)

1. Whisk vinegar, shallot, mustard, salt and pepper in a small bowl to combine. Whisk in oil until combined. Place salad greens in a large bowl. Add half of the dressing and toss to coat.
2. Divide salad greens among 4 plates. Arrange equal portions of chicken, egg, bacon, tomatoes, cucumber, avocado and blue cheese (if using) on top of the lettuce. Drizzle the salads with the remaining dressing.

Per serving: 314 calories; 23 g fat (4 g sat, 15 g mono); 127 mg cholesterol; 15 g carbohydrate; 16 g protein; 8 g fiber; 364 mg sodium; 1,077 mg potassium. Nutrition bonus: Vitamin A (90% daily value), Vitamin C (60% dv), Potassium (31% dv), Iron (20% dv). 1/2 carbohydrate serving Exchanges: 2 vegetable, 1 1/2 medium-fat meat, 3 fat

[Guardian Angel]

OATMEAL PEANUT BUTTER COOKIES

1/4 Cup reduced-fat margarine (8 grams fat per tablespoon)
1/4 Cup lite pancake syrup
1/2 Cup natural-style smooth peanut butter
1/4 Cup Splenda
1 Cup packed dark brown sugar
2 teaspoons vanilla
1 large egg
1/2 Cup whole-wheat flour
1/4 Cup unbleached white flour
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/2 teaspoon salt
1 Cup quick-cooking rolled oats
Low-fat milk, optional
1 Cup semisweet chocolate chips, for optional topping

Preheat the oven to 350 degrees.  Line cookie sheets with parchment or coat nonstick sheets with cooking spray.

Combine margarine, syrup, peanut butter, Splenda, brown sugar and vanilla in a large mixing bowl; beat with an electric mixer until creamy, stopping at least twice to scrape the bowl and beaters.  Add egg; beat well.

Whisk together flours, baking soda, baking powder and salt.  Gradually add to the peanut-butter mixture, beating on lowest speed just until blended.

Add oats; beat on lowest speed just until blended.

Using a cookie scoop, drop about 2 tablespoons dough for each cookie onto prepared cookie sheets.  If desired, dip a fork in milk, then press on the top of the cookies to make a crosshatch pattern.

Bake until cookies begin to brown, about 10 minutes.  Remove to a wire rack; let cool.

For a chocolate topping, microwave chocolate chips in a 1 cup glass mieasure for about 60 seconds on 50 percent power.  Stir until chocolate melts completely.  With a teaspoon, drop a dab of melted chocolate in the middle of each cookie; swirl the chocolate, making a small circle.

Per cookie: 109 calories; 4.5 g fat (37 percent calories from fat); 0.5g saturated fat; 9mg cholesterol; 3g protein; 14g carbohydrate; 1.5g fiber; 99mg sodium.