Healthy Eating Project Recipes

Breakfast Recipes

Fresh Veggie Juice 1
Courtesy of Denise Spatafore

4 stalks of celery
hand full of spinach or kale (or both)
hand full of parsley
1/2 cucumber
chunk of ginger
wedge of lemon with rind.

Put all thru your juicer for a tasty drink. Feel free to add anything else you may have on hand.

Fresh Veggie Juice 2
Courtesy of The Pantry lady

1 medium size carrot
1/4 of a beet
hand full of spinach
hand full of parsley
1/2 cucumber
4 stalks of celery
1/2 of an apple (I like granny smith)
chunk of ginger
5 or 6 green beans

Put all thru your juicer for a tasty drink. I also will add any veggie stems saved from preparing dinner the night before and a few spears of Asparagus.

Scrambled Eggs w/ Onion, Green Pepper, Mushrooms and Ham
Courtesy of The Pantry Lady

1/2 red onion finely chopped
1/2 bell pepper finely chopped
5 or 6 mushrooms sliced
Olive oil
4 eggs (or three egg whites if you don't eat yolks)
2 tbsp milk, soy milk or coconut milk
1 ham slice finely diced
Shredded cheddar cheese

in a non stick skillet, saute the onion, green pepper and mushrooms in a little olive oil till cooked thru till onions start to become translucent. Transfer to a small bowl. Whisk eggs with milk in small bowl and add to the pan. Add a little more olive oil if you need it. Scramble eggs over medium heat. When about half done, add back in the veggies and add the ham. Continue to cook and stir till the eggs are done to your preference. I like mine a bit moist. Sprinkle a little cheese over the top before serving. Serves 2

Fruit & Yogurt Smoothie
Courtesy of The Pantry Lady

4 or 5 pineapple chunks
1 banana cut up
1 small peach sliced up
3-4 strawberries, green removed
1 cup ff yogurt (I like vanilla yogurt)
Coconut milk (about a cup)
4 or 5 ice cubes

Put the fruit, yogurt and ice in a blender. Pour in coconut milk till it comes just below the ingredient level in the blender. Cover and blend till smooth. Serves 2

Egg & Sausage Casserole
Courtesy Allrecipes.com

Ingredients:

• 5 oz turkey breakfast sausage. 4 small links, casings removed
• 1 tsp canola oil
• 1 onion chopped
• 1 red bell pepper, chopped
• 4 large eggs
• 4 large egg whites
• 2 1/2 cups low fat milk
• 1 tsp dry mustard
• 1/2 tsp salt
• 1/4 tsp fresh ground pepper
• 2/3 cup shredded extra sharp cheddar cheese, divided
• 10 slices whole wheat bread, crusts removed

Directions:

Coat a 9 x 13 inch baking dish with cooking spray.

Cook sausage in a skillet over medium heat, crumbling with a fork, until browned. Transfer to a bowl.

Add oil, onion and bell pepper to skillet; cook, stirring occasionally, until vegetables soften, about 5 minutes. Add sausage and cook, stirring, until vegetables begin to brown, about 5 minutes more. Remove from heat and set aside.

Lunch Recipes

Jenny's Lunch Mix

This can be anything you want to make it. Combine your favorite frozen veggies, pasta, a protein and a sauce. The sky is the limit to what you can do. The following is just one suggestion.

Ingredients:

• 3-4 frozen broccoli florets
• 3-4 frozen cauliflower florets
• 1/2 cup frozen corn
• 1/4 cup frozen green beans
• 1/2 cup frozen elbow pasta (make ahead and freeze)
• 1 grilled chicken breast (make ahead and freeze)
• 1/4 cup Italian Vinaigrette dressing

Place the vega tables, chicken and dressing in a microwave dish in that order. Pack in your lunch box. At lunch time, microwave for 2 - 3 minutes or until cooked through. Stir veggies and enjoy.

Blueberry Chicken Salad
Courtesy Food Network Magazine

Ingredients

• 2 cups fresh blueberries
• 2 cups cubed cooked chicken breast
• 3/4 cup chopped celery
• 1/2 cup diced sweet red pepper
• 1/2 cup thinly sliced green onions
• 1 (6 ounce) container lemon yogurt
• 3 tablespoons mayonnaise
• 1/2 teaspoon salt
• Bibb lettuce leaves

Directions

1. Set aside a few blueberries for garnish. In a large bowl, gently combine the chicken, celery, red pepper, onions and remaining blueberries. Combine the yogurt, mayonnaise and salt; drizzle over chicken mixture and gently toss to coat. Cover and refrigerate for at least 30 minutes. Serve on lettuce-lined plates if desired. Top with reserved blueberries.

Southwest Turkey Soup

Ingredients

• 1 1/2 cups shredded cooked turkey
• 4 cups vegetable broth
• 1 (28 ounce) can whole peeled tomatoes
• 1 (4 ounce) can chopped green chile peppers
• 2 roma (plum) tomatoes, chopped
• 1 onion, chopped
• 2 cloves garlic, crushed
• 1 tablespoon lime juice
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon ground cumin
• salt and pepper to taste
• 1 avocado - peeled, pitted and diced
• 1/2 teaspoon dried cilantro
• 1 cup shredded Monterey Jack cheese

Directions

1. In a large pot over medium heat, combine turkey, broth, canned tomatoes, green chiles, fresh tomatoes, onion, garlic, and lime juice. Season with cayenne, cumin, salt, and pepper. Bring to a boil, then reduce heat, and simmer 15 to 20 minutes.
2. Stir in avocado and cilantro, and simmer 15 to 20 minutes, until slightly thickened. Spoon into serving bowls, and top with shredded cheese.

Dinner Recipes

Sunday Roasted Chicken w/ Giblet Gravy
Courtesy Cooking Light

To save time, we made the broth for the gravy by simmering canned chicken broth with vegetables, the giblets, and the neck. Make this while the chicken roasts.

Ingredients:

• 1 6lb roasting chicken
• 2 16oz cans fat free, less sodium chicken broth, divided
• 1 carrot cut into 2 inch pieces
• 1 celery stalk cut into 2 inch pieces
• 1 onion quartered
• 2 large cloves garlic, unpeeled and halved
• 2 bay leaves
• 1 tsp kosher salt
• 1 tbsp dried thyme
• 1 tbsp dried rubbed sage
• 1/4 cup all purpose flour
• 1/4 tsp black pepper

Directions:

1. Remove giblets and neck from chicken, discarding liver. Cut off wing tips and combine with giblets, neck, 3 cups of broth, carrot, celery, onion, garlic and bay leaves in a saucepan. Bring to a boil, partially cover, reduce heat and simmer 45 minutes. Strain broth mixture through a sieve into a bowl, reserving broth and giblets. Mince giblets, add to strained broth, and set aside. Discard remaining solids.
2. Preheat oven to 375 degrees.
3. Rinse chicken with cold water; pat dry. Trim excess fat, Starting at neck city, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Combine salt, thyme, and sage in a small bowl. Rub thyme mixture under loosened skin and over breast and drumsticks. Gently press skin to secure. Tie legs with string.
4. Place chicken breast side up, on rack of broiler pan or roasting pan. Insert a meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 375 degrees for 1 hour and 30 minutes or until thermometer registers 180 degrees and juices run clear. Cover chicken loosely with foil, and let stand 10 minutes for chicken to reabsorb juices. Discard skin. Remove rack from pan. Ad 1/2 cup broth to drippings in pan (you will have about 3/4 cup drippings), scraping pan to loosen browned bits. Pour drippings into a zip-top plastic bag. Snip off a corner of bag and drain liquid into saucepan. Stop before fat layer reaches opening. Discard fat.
5. Add reserved giblet mixture to broth mixture in saucepan.
6. Combine remaining 1/2 cup broth and flour in a bowl. Add flour mixture to saucepan, bring to a boil. Reduce heat, and cook 10 minutes stirring constantly. Stir in pepper. Serve with chicken. Yield 10 servings.

Blue Cheese Pepper Steak Wraps
Courtesy Cooking Light

Ingredients:

• 12 oz boned top round steak
• 2 tsp dry mustard
• 1/2 tsp black pepper
• 1/4 tsp garlic powder
• 1/4 tsp salt
• Cooking spray
• 2 cups sliced mushrooms
• 1 onion cut into 1/4 inch thick wedges
• 1 medium red bell pepper, seeded and cut into 1/4 inch strips
• 2 tbsp water
• 1 1/2 tsp red wine vinegar
• 1/2 cup crumbled blue cheese or feta cheese
• 4 (8 inch) fat-free flour tortillas
• 2 cups chopped romaine lettuce

Directions:

1. Trim fat from beef, slice beef into 1/4 inch strips, set aside
2. Combine mustard, black pepper, garlic powder and salt in a large bowl. Add beef and toss to coat.
3. Place a large nonstick skillet coated with cooking spray over medium high heat until hot. Add beef mixture, saute 4 minutes or until done. Remove from pan and keep warm. Add mushrooms, onion wedges and bell pepper to the pan, and saute 2 minutes. Add water and cook 5 minutes stirring occasionally. Stir in beef mixture and vinegar. Remove from heat and stir in cheese.
4. Warm tortillas according to package directions. Spoon 1 cup beef mixture onto each tortilla, top each serving with 1/2 cup lettuce and roll up. Yield: 4 servings.

Open Faced-Burgers w/ Onion-Mushroom Topping
Courtesy Cooking Light

Ingredients:

• 2 tsp olive oil
• 1 medium sweet onion, sliced and separated into rings
• 2 (8oz) packages pre sliced mushrooms
• 1/2 tsp salt
• 2 tsp balsamic vinegar
• 1 1/2 tbsp paprika
• 1/2 tsp salt
• 1/2 tsp dried thyme
• 1/4 tsp ground red pepper
• 1/4 tsp freshly ground black pepper
• 1 lb ground round
• 2 english muffins, split and toasted

Directions:

1. Prepare grill.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and cook 5 minutes or until golden. Add mushrooms and salt, cook 5 minutes stirring constantly. Add vinegar, remove mixture from pan and set aside.
3. Combine paprika and next 4 ingredients. Divide ground round into 4 equal portions, shaping each into a 1/2 inch thick patty. Coat patties with spice mixture. Grill patties 4 minutes on each side or until done. Place burgers on muffin halves, and top each burger with 1/4 cup onion mixture. Yield: 4 servings.

Whole Wheat Spaghetti w/ Arugula
Courtesy Cooking Light

As they mature, arugula leaves get hot and spicy as well as plentiful and cheap. Even when cooked they have an assertive personality.

Ingredients:

• 2 tbsp olive oil, divided
• 1/4 tsp crushed red pepper
• 2 garlic cloves minced
• 1 cup chopped tomato
• 1 lb arugula, trimmed and torn (about 16 cups)
• 4 cups hot cooked whole-wheat spaghetti (about 8 oz uncooked)
• 1 1/2 tbsp red wine vinegar
• 3/4 tsp salt
• 1/2 tsp freshly ground black pepper
• 1/2 cup grated fresh Parmesan cheese

Directions:

1. Heat 1 tbsp oil over medium high heat in a Dutch oven. Add red pepper and garlic; saute 20 seconds. Ad tomato and arugula, saute 2 minutes or until Arugula is wilted. Spoon into large bowl. Add 1 tbsp oil, spaghetti, vinegar, salt and black pepper. Toss well. Sprinkle with cheese. Yield 4 servings.

Caramelized Onion Pizza w/ Gorgonzola and Arugula
Courtesy Cooking Light

Ingredients:

• 2 tsp olive oil
• 12 cups thinly sliced onion (about 3 lbs)
• 2 tsp chopped fresh or 1/2 tsp dried rosemary divided
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 recipe Whole Wheat Pizza Dough (recipe to follow)
• Cooking Spray
• 1 tbsp yellow cornmeal
• 1/2 cup crumbled Gorgonzola, blue or feta cheese
• 2 tbsp coarsely chopped walnuts
• 1 cup trimmed arugula

Directions:

1. Heat oil in a large cast iron or non stick skillet over medium-high heat. Add onion, and saute 5 minutes, stirring frequently. Stir in 1 tsp rosemary, salt and pepper. Cook 15-20 minutes or until onion is deep golden brown, stirring frequently.
2. Preheat oven to 500 degrees
3. Roll dough into a 12 inch circle on lightly floured surface. Place dough on a 12 inch pizza pan or baking sheet coated with cooking spray and sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. top with onion. Bake at 500 for 10 minutes. Add cheese and walnuts, bake an additional 3 minutes or until cheese melts. Remove from oven, top with 1 tsp rosemary and arugula. Cut pizza into 4 wedges. Yield 4 servings.

Whole Wheat Pizza Dough
Courtesy Cooking Light

Ingredients:

• 1 package dry yeast
• 1/4 tsp sugar
• 1 1/2 cups warm water (100 - 110 degrees)
• 2 1/2 to 2 1/4 cups all purpose flour, divided
• 1 cup whole wheat flour
• 1 tbsp olive oil
• 1 1/2 tsp salt
• Cooking spray

Directions:

Dissolve yeast and sugar i warm water in a large bowl, let stand 5 minutes. Lightly spoon flour into dry measuring cups leveled with a knife. Ad 2 1/4 cups all purpose flour, whole wheat flour, oil, and salt to yeast mixture, stirring until well-blended. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes), add enough of remaining flour, 1 tbsp at a time to prevent dough from sticking to hands. Dough will feel tacky.

Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 45 minutes or until doubled in size. (press two fingers into dough. If indentation remains, dough has risen enough. Punch dough down, cover and let rest 5 minutes. Divide dough in half, roll each half into a 12 inch circle on a floured surface. Top and bake according to recipe directions. Makes 2/12inch crusts.

Note: This dough may be frozen. Follow directions for kneading dough and shape dough into two balls. Coat balls with cooking spray and place into a zip top plastic bag. Thaw overnight in refrigerator. Cover and let rise in a warm place (85 degrees), free from drafts, 1 1/2 hours or until double in size. Shape as instructed.