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Recipes Featured on the Today's Health Television program

Recipes

Recipes Featured in Good Health News

  • Low Fat Chicken Parmesan
  • No-Bake Low Fat Chocolate Cheesecake
  • Chicken Mandarin

Recipes Featured on Today's Health Television Program

  • Tortilla Crusted Salmon
  • Carrot Cake
  • Cream Cheese Frosting
  • Pasta Alfredo
  • Strawberry Applesauce Mold
  • Drunken Chicken
  • Foil Potatoes
  • Grilled Flank Steak
  • Grilled Asparagus
  • Strawberries Grand Marnier
  • Roasted Butternut Squash
  • Teriyaki Pork Tenderloin
  • Seasoned Prime Rib
  • Reduced Fat Eggnog
  • Cannoli
  • Low Fat Italian Potato Pie
  • Fresh Fruit Parfait
  • Blackened Salmon
  • Marinated Salmon
  • Chicken Luau Salad
  •  Marinated Steak
  • Steamed Broccoli
  • Baked Beans
  • Strawberry Banana Smoothie
  • Hummus
  • Tortilla Dessert Cups
  • Turkey Meatballs with
  • Sweet  Sour Sauce
  • Flat Bread Roll Ups
  • No-Bake Low Fat
  • Cheesecake
  • Orange Basil Salmon
  • Lite Carrot Cake
  • Scallops Scampi Linquini
  • Low Fat Chicken Caesar Salad
  • Grilled Pita Pizza
  • Grilled Corn on Cob
  • Low Fat Pasta Salad
  • Kabobs (variations)
  • S'more Style Dirt Cups

Tortilla Crusted Salmon (Makes 4 servings)

1 pound salmon fillets, cut into 4 ounce portions
1 tablespoons olive oil
2 ounces tortilla chips
1 tablespoon lemon pepper seasoning

Crush tortilla chips into small pieces and add lemon pepper. Mix well. Place salmon fillets on a sheet pan and brush with olive oil. Put the tortilla chip mixture on top of salmon.

Bake in oven at 375 for 15 - 20 minutes. Internal temperature needs to be at least 145. Serve with chopped parsley or dill on top.

PER SERVING: 292.4 Calories, 14.3 g Total Fat, 2.3 g Saturated Fat, 62.4 mg Cholesterol, 124.8 mg Sodium, 9.2 g Total Carbohydrate, 1.1 g Dietary  Fiber, 23.5 g Protein, 37.5 mg Calcium.

Carrot Cake (Makes 48 servings)

2 quarts flour (all-purpose)
2 quarts sugar
2 1/2 tablespoons baking soda
1 1/4 tablespoons salt
1 quart canola oil
16 medium eggs
3 quarts carrots
1 1/4 tablespoons vanilla extract
2 1/2 tablespoons cinnamon, ground

Cream Cheese Frosting

2 pounds cream cheese
1 pound margarine
4 pounds powdered sugar
1 1/4 tablespoons vanilla extract

Mix flour, sugar, cinnamon, soda, salt and oil. Beat in eggs one at a time, then add carrots and vanilla. Bake at 350 for about 45-50 minutes.

Mix all frosting ingredients together until creamy.   Spread on cooled cake.

PER SERVING: 681.3 Calories, 34.1 g Total, Fat, 7.4 g Saturated Fat, 83.1 mg Cholesterol, 729.0 mg Sodium, 90.5 g Total Carbohydrate, 1.7 g Dietary Fiber, 5.7 g Protein, 107.8 mg Calcium.

Pasta Alfredo (Makes 4 servings)

1 cup skim milk
2 tablespoons margarine
2 tablespoons flour (all-purpose)
1/4 cup Parmesan cheese, grated
12 ounces pasta, fresh-refrigerated, cooked
Salt & Pepper to taste

PER SERVING: 225.5 Calories, 8.6 g Total Fat, 2.5 g Saturated Fat, 34.1 mg Cholesterol, 202.8 mg Sodium, 27.3 g Total Carbohydrate, 0.1 g Dietary Fiber, 9.5 g Protein, 181.1 mg Calcium

Strawberry Applesauce Mold ( Makes 8 servings)

6 ounce package of strawberry gelatin
1/2 cups applesauce, unsweetened

Follow package directions for gelatin and let set until almost gelled. Add applesauce, blend together and pour into a 2 inch deep pan. let set overnight.

PER SERVING: 99.3 Calories, 0.0 g Total Fat, 0.0 g Saturated Fat, 0 mg  cholesterol, 55.8 mg Sodium, 1.1 g Total Carbohydrate, 0.1 g Dietary Fiber, 24.3 g Protein, 15.9 mg Calcium.

Grilled Drunken Chicken (Makes 6 servings) 

5 pounds chicken, roaster, meat only
1/2 can beer
2 tablespoons olive oil

Grill must have a lid. Start the grill, gas or charcoal. The heating method is indirect meaning the space under the chicken does not have any heat, but the sides do. Using a gas grill, the front and back burners are on - the middle one is off. 

Clean and rinse whole chicken. Pat dry outside with paper towel. Rub outside with olive oil and sprinkle with desired seasoning. Salt and Pepper or a seasoned salt are good. With the chicken standing up, place the 1/2 can of beer into the cavity, keeping the bird upright. Place a small potato in the neck cavity on top of the chicken to close the entire opening. Place chicken on middle section of the grill and close the lid. The temperature needs to be 165 degrees and will take approximately 1hour and 15 minutes.

Carefully take the chicken off the grill, being particularly careful of the hot beer remaining in the can. Let chicken rest for 20 - 30 minutes before carving. (If preparing potatoes in the foil, place in same spot on grill right after the chicken is removed. They will be done by the time the chicken is ready to carve.)

PER SERVINING - WITHOUT SKIN:  277.8 Calories; 13.9 g Total Fat, 3.2 g Saturated Fat, 106.9 mg, Cholesterol,106.9 mg.; Sodium, 0 g.; Total Carbohydrate, 0 g.; Dietary Fiber, 35.6 g.; Protein.; 17.1 mg Calcium

PER SERVINING - WITH SKIN:  430.0 Calories; 27.9 g. Total Fat, 7.2 g. Saturated Fat, 133.0 mg Cholesterol;127.8 mg Sodium; 0 g. Total Carbohydrate; 0 g.Dietary Fiber; 41.9 g. Protein; 21.0 mg Calcium

Foil Potatoes (Makes 6 Servings)

2 pounds potato
1 medium onions
1 medium peppers, red
3 tablespoons margarine

Quarter the potatoes. Cut the onion and pepper into strips.On a large piece of foil, spray with non-stick spray and place all ingredients in the middle.Fold foil across the top and fold the sides up, leaving the bottom the no folds.

Place on middle of grill, using the same indirect heating method as for the drunken chicken.When the potatoes are soft, remove from grill, approximately 20 minutes.Be careful of the steam when opening the foil. Serve.

PER SERVING: 182.1 Calories, 5.9 g Total Fat,1.1 g Saturated Fat, 0 mg Cholesterol; 10.2 mgSodium; 30.1 g Total Carbohydrate; 3.1 gDietary Fiber, 3.6 g Protein, 17.3 mg Calcium

Grilled Asparagus (Makes 6 servings)

24 medium spears asparagus
1 Cup Balsamic Vinegar

Blanch aparagus for 1 minute and cool immediately.Place in glass dish or plastic bag and add the balsamic vinegar up to 1day ahead.Place on the grill for about 3 minutes, rolling constantly. Take off the grill andserve.

PER SERVING: 14.7 Calories, 0.1 g Total Fat,0.0 g Saturated Fat, 0 mg Cholesterol; 1.3 mgSodium, 2.9 g Total Carbohydrate, 1.3 g DietaryFiber, 1.5 g Protein, 13.4 mg Calcium.

Grilled Flank Steak (Makes 12 servings)

4 pounds flank steak
1 cup Lite Italian Dressing

Marinate the steak in lite italian dressing for up to 2 days ahead.Place on a hot grill turning every 5 minutes for a total of 20 minutes.Remove from grill and slice into strip across the grain and serve.

PER SERVING: 232.8 Calories, 11.2 g TotalFat, 4.9 g Saturated Fat, 75.6 mg Cholesterol;110.4 mg Sodium, 0 g Total Carbohydrate, 0 g Dietary Fiber, 30.7g Protein, 7.6 mg Calcium.

Strawberries Grand Marnier (Makes 4 servings)

2 pints strawberries
1 tablespoon Sugar
1/4 cup Grand Marnier

Top the strawberries and wash in cold water.Place in a bowl and add the sugar and Grand Marnier. Mix gently. Place inserving dish and serve.

PER SERVING: 65.7 Calories, 0.7 g Total Fat,0.0 g Saturated Fat, 0 mg Cholesterol; 1.8 mgSodium, 15.7 g Total Carbohydrate, 4.1 gDietary Fiber, 1.1 g Protein, 25.0 mg Calcium.

Roasted Butternut Squash 

2 squash, butternut (2 pounds)
¼ cup margarine
3 tbsp orange zest
1 pinch cinnamon, ground
3 tbsp honey
Salt & Pepper

Cut the squash in half lengthwise and remove the seeds and strings.  Brush the insides with 2 tablespoons of the softened margarine and season with salt & pepper.  Place squash on a baking pan, skin side down and bake at 350 for 35 minutes or until tender.

Remove from oven and scoop out and place in a food processor.  Add the orange zest, honey and remaining margarine.  Blend until smooth.  Add a pinch of cinnamon and incorporate gently.

PER SERVING: 170.0 Calories, 7.7 g Total Fat, 1.4 g Saturated Fat, 0 mg Cholesterol, 6.8 mg Sodium, 27.1 g Total Carbohydrate, 0.4 g Dietary Fiber, 1.6 g Protein, 80.0 mg Calcium

Teriyaki Pork Tenderloin

3 pounds pork tenderloin
8 ounces teriyaki sauce
2 cloves garlic
1/4 cup olive oil
1 tsp salt
1 tsp pepper

Mince the garlic. Place the tenderloin in a shallow pan. Add teriyaki, garlic, olive oil, salt and pepper. Mix together with the pork, cover and refrigerate for 24 hours. Place marinated pork on a chargrill and mark both sides. Put on a sheet pan and bake in a 350 degree oven until they reach 165 degrees. Slice loins into medallions and serve.

PER SERVING: 207.1 Calories, 5.8 g Total Fat, 2.0 g Saturated Fat, 110.6 mg Cholesterol, 220.9 mg Sodium, 0.6 g Total Carbohydrate, 0.0 g Dietary Fiber, 35.9 g Protein, 9.4 mg Calcium.

Cannoli

Shell -
1 1/2 cup flour
1 tbsp sugar
1 pinch salt
1/2 cup dry red wine OR dry Marsala
Oil for frying

Filling -
1 1/2 cup powdered sugar
2 tbsp candied fruit
1/4 cup chocolate chips
1/2 tsp cinnamon
1/4 cup chopped pistacios

Shells: Sift together sugar, flour and salt. Work the wine in gradually, kneading to a soft dough. Roll out on a floured surface to 1/8-inch thickness, and cut out five-inch discs. Wrap each disc around a cannoli form, sealing the edge with egg white.

Heat oil, five inches deep, in a small, deep saucepan, and fry one at a time until golden and crisp. Remove with tongs, let oil run off, and drain on a paper towel. Let the pastry cool slightly, then slip it carefully off the form.

Note: Shells will keep for a week or two in a sealed container, so they can be made ahead.

Filling: In a mixing bowl, beat the ricotta with an electric mixter. Add remaining filling ingredients. Stuff shells just before serving. Sprinkle with powdered sugar.

PER SERVING: 206 calories, 5 grams protein, 8 grams fat, 29 grams carbohydrate, 6 milligrams cholesterol, 76 milligrams sodium

Reduced Fat Eggnog

6 large egg whites
3/4 cup sugar
5 pints skim milk
1 tbsp vanilla extract
3 tbsp egg substitute
4 ounces heavy cream
1 pinch nutmeg

Beat the egg whites in a bowl with ½ cup of the sugar until thick.  In another bowl, beat the egg whites with the remaining sugar until thick.  In a 3rd bowl beat the cream until thick.  Add the cream to the egg substitute, fold in the egg whites and add the milk, vanilla and a pinch of nutmeg.  Chill in freezer before serving

PER SERVING: 199.7 Calories, 4.8 g Total Fat, 2.9 g Saturated Fat, 20.0 mg Cholesterol, 171.8 mg Sodium, 27.5 g Total Carbohydrate, 0 g Dietary Fiber, 11.3 g Protein, 313.5 mg Calcium

Seasoned Prime Rib

3 pounds Prime Rib roast
1 large onion, sliced
12 cloved garlic
6 sprigs thyme
Salt & Pepper to taste

Slice the fat cap 2/3 of the way back and pull back.  Place the garlic, thyme and onion slices in between the meat and fat cap.   Season with salt & pepper and place the cap back, covering the seasonings.  Secure with butchers twine.  Season the entire roast with salt and pepper and place in a roasting pan and place in a preheated 350 degree oven.  Roast for about 1 ½ hours for medium rare.  Internal temp should be 130.  Well done 160 degrees.  Allow to rest for 15 minutes before slicing.  Cut away the butchers twine and slice into individual servings.

PER SERVING: 525.6 Calories, 40.7 g Total Fat, 16.4 g Saturated Fat, 121.4 mg Cholesterol, 94.2 mg Sodium, 4.1 g Total Carbohydrate, 0.6 g Dietary Fiber, 33.6 g Protein, 31.8 mg Calcium

Low Fat Italian Potato Pie

1 1/2 pounds red potatoes
1/2 cup non-fat sour cream
2 tbsp margarine
2 tbsp skim milk
1 tsp salt
1 large tomato, diced
4 ounces mozzarella cheese
1 tbsp oregano

Cook potatoes until tender.  Add warmed milk, margarine and sour cream and salt and blend until smooth.  Place potato mixture in a shallow baking dish and place diced tomato, oregano and cheese on top.  Bake in a 350 degree oven until cheese is melted, about 10 minutes.  Slice into squares and serve.

PER SERVING: 133.0 Calories, 6.5 g Total Fat, 3.7 g Saturated Fat, 6.6 mg Cholesterol, 304.5 mg Sodium, 14.6 g Total Carbohydrate, 1.5 g Dietary Fiber, 4.8 g Protein, 90.7 mg Calcium

Fresh Fruit Parfait

2 ounces angelfood cake
4 ounces nonfat vanilla yogurt
1/4 cup strawberries
1/4 cup blueberries
1 tbsp nondairy whipped topping

Layer ingredients in a bowl or glass. Top with whipped topping.

PER SERVING: 317.7 Calories, 5.4 g Total Fat, 3.0 g Saturated Fat, 19.1 mg Cholesterol, 512.5 mg Sodium, 60.4 g Total Carbohydrate, 3.2 g Dietary Fiber, 9.8 g Protein, 100.1 mg Calcium.

Blackened Salmon

4 salmon filets, 5-6 ounces each
¼ cup Black Pepper
1 tbsp Thyme
1 tbsp Paprika
1 ½ tbsp Cumin powder
¼ cup Garlic powder
1 ½ tbsp Cayenne pepper
1 tbsp Oregano
2 tbsp Onion powder 

Combine all ingredients in a bowl and blend together. Coat salmon fillets with mixture. Saute on each side 3 to 4 minutes over high flame. Place in a preheated 400 degree oven 6 to12 minutes, or to your liking

PER SERVING: 323.2 Calories, 12.4 g Total Fat, 1.9 g Saturated Fat, 93.6 mg Cholesterol, 87.3 mg Sodium, 17.4 g Total Carbohydrate, 4.7 g Dietary Fiber, 37.3 g Protein, 131.8 mg Calcium

Marinated Salmon

4 salmon filets, 5-6 ounces each
½ cup Olive oil
Juice of 1 lime
Juice of ½ lemon
1 ounce wine vinegar
2 tablespoons minced shallots or onions
salt & pepper to taste

Combine all ingredients in a bowl and wisk together. Place the salmon in a dish and pour marinade over salmon. Turn to coat entire filet. Place in refrigerator for 1–4 hours.

Baking:

Place on baking sheet and put in a preheated 350 degree oven for about 10-15 minutes, depending on thickness of filets. Internal temperature should be 145 degrees. If the filet is still opaque, cook until it is hot!

Grilling:

Place filets on a hot grill, cooking 5-7 minutes per side. To achieve a "criss cross" or "diamond" pattern, turn 90 degrees 3-4 minutes into the cooking process before flipping over.  

PER SERVING: 484.0 Calories, 37.8 g Total Fat, 5.3 g Saturated Fat, 93.6 mg Cholesterol, 75.2 mg Sodium, 1.5 g Total Carbohydrate, 0.4 g Dietary Fiber, 33.8 g Protein, 25.4 mg Calcium.

Chicken Luau Salad

4 Marinated boneless, skinless chicken breasts
2 pounds salad mix
1 quart fresh strawberries, sliced in half
1 small can mandarin oranges
1 cup almonds
12 red onion rings
16 ounces raspberry vinaigrette

Marinate the chicken breasts overnight and grill or bake until done, 165 degrees. Allow to cool, slice into thin strips. Place equal amounts of salad mix onto 4 plates. Add the strawberries and oranges around the outside of the plate. Put the chicken in the middle of the salad mix and 3 onion rings on top of the chicken. Sprinkle the almonds on top of the salad and serve with dressing on the side.

PER SERVING: 416.0 Calories, 25.3 g Total Fat, 2.9 g Saturated Fat, 19.7 mg Cholesterol, 74.5 mg Sodium, 40.3 g Total Carbohydrate, 13.1 g Dietary Fiber, 14.7 g Protein, 260.5 mg Calcium.

Marinated Steak

1 8 ounce New York Strip Steak
½ cup Teriyaki Sauce
1 Clove Garlic, chopped
Salt & Pepper

In a glass dish, mix the teriyaki, garlic and salt & pepper. Place the steak in the dish, cover and refrigerate. Steak can be marinated for 24 hours. Turn steak over half way through marinating process.

On a hot grill, place steak and grill until desired doneness.

Rare: 115 degrees 6-7 minutes
Medium: 140 degrees 8-10 minutes
Well: 170 degrees 12-14 minutes 

Nutrition information per serving: 490.6 Calories, 23.3 g Total, Fat, 9.0 g Saturated Fat, 174.6 mg Cholesterol, 497.2 mg Sodium, 1.9 g Total Carbohydrate, 0.0 g Dietary Fiber, 64.3 g Protein, 23.1 mg Calcium.

Steamed Broccoli 

Steam or boil fresh broccoli until hot but still crisp, about 5 minutes. Frozen broccoli will take about 10 minutes.

Nutrition Information per serving: 39.7 Calories, 0.5 g Total Fat, 0.1 g Saturated Fat, 0 mg Cholesterol, 38.3 mg Sodium, 7.4 g Total Carbohydrate, 4.3 g Dietary Fiber, 4.2 g Protein, 68.0 mg Calcium.

Baked Beans

1 pound dried navy beans
1 salt pork
2 bay leaves
1 cup ketchup
1/2cup molasses
2 tablespoons dark brown sugar
1 teaspoon dry mustard
1 teaspoon chili powder
1 teaspoon onion powder
1 teaspoon garlic powder
Salt and pepper, to taste
6 ounces sliced bacon

Pick through the beans and remove any pebbles. Place beans in a colander and rinse under cold water. Transfer the beans to a large pot or bowl, add water to cover by 2-inches and let soak overnight. The beans will re-hydrate and swell to twice their size. Drain and rinse the beans, then put in a saucepan. Cover the beans with fresh water and place over medium heat. Add the remaining ingredients, except for the bacon. Simmer, stirring occasionally, for about 25 minutes or until the beans are tender but not breaking apart. Transfer the beans and broth to a 2-quart oven-safe dish. Lay bacon slices in a single layer on top of the beans. Bake in a preheated 325 degrees F oven for 45 minutes to 1 hour to cook the bacon.

Nutrition information per serving: 355.9 Calories, 22.4 g Total Fat, 8.2 g Saturated Fat, 25.5 mg Cholesterol, 465.3 mg Sodium, 29.9 g Total Carbohydrate, 7.2 g Dietary Fiber, 10.0 g Protein, 73.6 mg Calcium.

Strawberry Banana Smoothie

8 ounces non-fat plain yogurt
½ cup strawberries
1 large banana
1 teaspoon lemon juice

In a blender or food processor, add all ingredients and mix on slow speed, gradually moving up to high speed. When nice & smooth, pour into a glass and enjoy.

Nutrition information per serving: 287.5 Calories, 1.5 g Total Fat, 0.5 g Saturated Fat, 4.1 mg Cholesterol, 177.1 mg Sodium, 57.8 g Total Carbohydrate, 6.0 g Dietary Fiber, 15.1 g Protein, 476.5 mg Calcium.

Hummus

15 oz can of chick peas(garbanzo beans)
2 cloves of garlic
1 tablespoon lemon juice
1 oz olive oil
Salt & pepper to taste
1 Roasted Red Pepper

Roast the red pepper over on open flame or barbeque until skin is well blackened. Place in a small dish and cover with plastic wrap. Set aside.

To peel the pepper, take out of dish a remove skin with hands. The skin should fall off easily. Do not rinse! The flavor will go down the drain! (a few black specks will only enhance the flavor).

Place chick peas, garlic, red pepper and lemon juice into a blender or food processor. Turn on slow and inrease the speed slowly, until the mixture begins to smooth.  Add olive oil slowly to the mixture. It should be creamy, but firm. Adjust seasoning. Chill.  Serve with pita bread wedges or your favorite cracker.

Nutritional information
1/3 cup serving
Calories - 140
Fat - 6.93gm
Sat fat - 1gm
Cholesterol - 0gm
Sodium - 199mg
Carbohydrate - 16.5gm
Fiber - 0gm
Protein - 4gm

Tortilla Dessert Cups

3 tbsp sugar
2 tsp ground cinnamon
10 flour tortillas
1 package (8 oz) reduced fat cream cheese, softened
1 cup fat free milk
1 package (1 oz) sugar free white chocolate or vanilla

Pudding Mix

2 cups reduced fat whipped topping
¼ cup milk chocolate chips, melted

In a small bowl, combine sugar and cinnamon. Coat one side of tortilla with non-stick cooking spray; sprinkle with sugar/cinnamon mix. Repeat on the other side. Cut each tortilla into four wedges. For each dessert cup, place the round edge of one tortilla wedgein the bottom of a muffin cup, shaping the sides to fit cup. Place a second wedge in the muffin cup, allowing the bottom and sides to overlap. Bake at 350 for ten minutes or until crisp and lightly browned. Cool completely in pan.

For the filling, beat the cream cheese in a mixing bowl until smooth. In another mixing bowl, beat milk and pudding mix on low speed for 2 minutes. Beat in cream cheese on low until smooth. Fold in whipped topping. Cover and refridgerate for 1 hour.

Carefully remove cups from pan. Pipe or spoon about 3 tablespoons filling into each cup. Drizzle or pipe with melted chocolate. Refridgerate for 5 minutes or until chocolate is set. Store in the refridgerator. Yields 20 servings

Nutritional information
Calories - 130
Fat - 4gm
Sat fat - 2gm
Cholesterol - 5mg
Sodium - 178mg
Carbohydrate - 19gm
Fiber - trace
Protein - 4gm

Turkey Meatballs with Sweet and Sour Sauce Meatballs 

4 pounds ground turkey
6 ounces eggbeaters
2 cups skim milk
1 pound homemade bread crumbs
1/2 cup diced onioin
1 teaspoon Mrs. Dash

Combine all ingredients in a large mixing bowl. Mix well with hands. Form into 1 ounce balls. Place on a baking sheet lined with parchment paper or non-stick cooking spray. Bake at 350 degrees until browned, approximately 12-15 minutes. Drain any grease. Place in a crock pot and mix in the sweet and sour sauce. Make about 75 meaetballs.

Sweet and Sour Sauce

3 cups concorde grape jelly
3 cups ketchup
1/3 cup pineapple juice
1 cup minced onion
1 cup pineapple chunks

Heat jelly, ketchup and pineapple juice over medium heat. Mix well until heated. Add pineapple chunks and onions and heat thouroughly. Pour over meatballs and mix well. Keep crock pot on low setting. Serves approximately 24.

Flat Bread Roll Ups

1 pound thin sliced turkey ham or turkey
8 10-inch pieces flatbread
1 ounce fat free italian dressing
8 pieces leaf lettuce
1/2 pound sliced cheese (American or Provolone)

Lay the flatbread on a cutting board, smooth side down. spread with the dressing in a tin layer. Lay the leaf lettuce on next, toward the front. Put the turkey on top of the lettuc and cheese on top of the turkey. Make sure that the incredients are layered from top to bottom, leaving room at the bottom for the ingredients to shift during rolling. Slice and put on serving plate.

No-Bake Low Fat Chocolate Cheesecake

1 1/2 cups semi-sweet chocolate chips
1/2 cup sugar
11 ounces lite or no-fat cream cheese - softened
1/4 cup butter or margarine (can be lite)
2 cups frozen whipped topping
1 9" graham cracker or chocolate pie crust

In a small microwave safe bowl, place the chocolate chips. Microwave on high for 1 to 1-1/2 minutes or until chips are melted and mixture is smooth when stirred. Set aside to cool. In a large mixer bowl, beat cream cheese, sugar and butter until smooth on low speed. blend in melted chocoate; fold in whipped topping until blended; sppon mixture into pic crust. cover and chill until firm. You may also use small tart cups or mini pie shells to make individual servings. 

For decorating, make a festive shape out of a paper doillie or parchment paper. Lay on chilled cake and sprinkle with colored sanding sugar. White chocolate can be substituted for chocolate chips when designing with sugar.

Orange Basil Salmon (Makes 4 servings)

20 ounces Salmon
1 ounce orange juice
1 ounce sugar
6 leaves basil

PER SERVING: 232.1 Calories, 9.0 g Total Fat,
1.4 g Saturated Fat, 78.0 mg Cholesterol, 62.5
mg Sodium, 7.9 g Total Carbohydrate, 0.0 g
Dietary Fiber, 28.2 g Protein, 19.0 mg Calcium  

Lite Carrot Cake

An alternative to the usually high fat carrot cake
Moist and delicious. Makes 1 -9x13 inch cake (24 servings).

Cake:

1 cup cake flour
1 cup whole wheat flour
1 cup packed brown sugar
½ cup white sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 1/2 teaspoons ground cinnamon
3 eggs
1/3 cup vegetable oil
2/3 cup buttermilk
1 1/2 cups grated carrots 

Frosting:

3 ½ cups confectioners sugar
8 ounces low fat cream cheese
½ cup margarine, softened.
1 ¼ teaspoons vanilla
1 cup chopped pecans

Directions

  1. Preheat oven to 350 degrees F. Lightly grease and flour one 9x13 inch pan or two 9 inch round cake pans.
  2. Separate eggs and beat egg whites until frothy, then continue whipping and gradually add 1/2 cup of the white sugar.Beat until stiff.
  3. In a large bowl combine; the cake flour, wheat flour, brown sugar, baking powder, baking soda, and cinnamon, mix until blended. Add the oil and the buttermilk and mix well. Add the egg yolks and mix well. Fold in the egg whites and then the carrots. Pour batter into prepared pan.
  4. Bake at 350 degrees F for 25 to 35 minutes. Cool and frost.

Frosting

In a medium bowl, combine confectioners sugar, low fat cream cheese, margarine and vanilla. Beat until smooth, then stir in chopped pecans.

Scallops Scampi Linguine 
from Dave Straney

12 ounces bay scallops
¼ cup chopped onion
1 clove garlic, minced
1 tbsp olive oil
½ cup white wine
1 tsp basil
¼ tsp salt
¼ tsp oregano
1 tbsp water
2 tbsp cornstarch
2 medim tomatoes, chopped
8 ounces cooked linguine
¼ cup shredded parmesan
chopped parsley

Cook the pasta according to the box directions.
Heat the olive oil in a saute pan over medium and add the scallops and onions. Lightly brown the scallops, about 1-2 minutes. Add the wine, garlic, basil, salt and oregano. Bring to a boil.
Mix the water and cornstarch together and add to the scallop mixture. Cook about 2 minutes, until thickened. Add chopped tomatoes. Scallops should now be opaque.
In a large bowl, toss the hot pasta, scallops, parmesan and parsley.

Nutrition values per serving: Serves 4., 352.0 Calories, 7.5 g Total Fat, 1.9 g Saturated Fat, 74.6 mg Cholesterol, 422.5 mg Sodium, 41.6 g Total Carbohydrate, 1.1 g;Dietary Fiber, 24.2 g Protein, 131.8 mg Calcium.

Low Fat Chicken Caesar Salad 
from Dave Straney

2 Heads romaine lettuce
1 clove garlic
1 tsp anchovy paste
1 tbsp dijon mustard
juice of ½ lemon
6 ounces fat free plain yogurt
¼ cup parmesan cheese
Salt & Pepper to taste
5 large croutons per person
4 boneless, skinless chicken breasts (4 ounces each)
8 ounces low fat Italian dressing

Marinate the chicken overnight in the Italian dressing. Bake, saute or charbroil the chicken until it reaches 165 degrees. Chill immediately. When chilled, slice into thin pieces.
Chop the lettuce into large pieces. Wash, drain and let dry.
In a large bowl or salad bowl, crush the garlic, add the anchovy paste, mustard and lemon juice. Mix well. Add the yogurt and blend completely. Adjust seasoning if necessary. Place the lettuce and cheese in the bowl and mix until lettuce is well coated. Place croutons on top of salad. Place 1 chicken breast per salad on top.

Nutrition values per serving:Serves 4.  122.6 Calories, 3.1 g Total Fat, 1.5 g Saturated Fat, 19.0 mg Cholesterol, 382.8 mg Sodium, 11.3 g Total Carbohydrate, 1.3 g; Dietary Fiber, 12.0 g Protein, 208.1 mg Calcium.

Pita Pizza
from Craig Ross

Pita bread, 6 inch flat
pizza sauce
Shredded pizza cheese
sliced pepperoni
other toppings

Turn on grill to medium and place baking stone on grates.
Put sauce on a pita and spread around. Cover with shredded cheese. Add toppings as desired.

Put the pizza on the baking stone and close the lid. Allow to cook until cheese is melted and pizza is hot, about 10 minutes. Remove from stone with spatula and serve.

Grilled Corn on the Cob 
from Dave Straney 

6 Ears of corn
Water

Remove the silk from the top of the corn, leaving the husk intact. Place corn in a bucket or container and fill with water to cover. Allow corn to soak for at least 2 hours in water. Place corn on a hot grill. Keep turning corn until it becomes tender, about 20 minutes. Peel and eat!

Kabobs (with variations) 
from Dave Straney

4 pounds firm fish (Swordfish, yellow fin tuna) or chicken or beef
1 large bell pepper
1 large Spanish onion
1 pineapple
1 pint cherry tomatoes
3 tbsp olive oil
1 clove minced fresh garlic
Salt & pepper
Skewers

Diced the fish or chicken or beef into 1 inch chunks. Place into a glass bowl, add the oil, garlic and salt & pepper. Allow to sit refrigerated at least overnight. For beef or chicken, use ¼ cup teriyaki sauce also. Dice the bell pepper, onion and pineapple into similar size pieces.
*Allow any skewers that are made of bamboo to soak in water for 1 hour before assembling.

To start, place one piece of fish on a skewer, followed by a bell pepper, an onion, a tomato and a pineapple and repeat until it is full. Be sure to leave about an inch of space at the beginning so they can be handled while cooking. When finished, store in the refrigerator until cooking time.

To cook, place kabobs on a hot grill and turn about every 1-2 minutes. Be sure they do not burn! The are cooked when the meat is 165 degrees.

Makes about 12 kabobs.

Pasta Salad 
from Dave Straney

1 pound pasta (bowtie, penne, etc.)
1 cup diced red onion
1 cup diced bell pepper
½ cup sliced ripe olive
½ cup shredded carrot
1 cup low fat Italian dressing

Cook pasta as directed on package and cool completely. In a large mixing bowl, add all ingredients and mix together well. Chill and serve. Best if made the day before.

S’mores Style Dirt cups 
from Dave Straney

Fun, but not low fat:
Prepared pudding, canned or individuals
Crushed graham crackers
Crushed Oreo cookies
Marshmallow fluff
Gummy worms
Cups to make them in

Put pudding in the cup, followed by marshmallow, gummy worms, graham crackers and oreos. Do not make too far ahead or they may get soggy!

Recipes Featured in Good Health News

chicken.jpg (16743 bytes)Low Fat Chicken Parmesan
from Craig Ross

4 boneless, skinless chicken breasts
1/4 cup all purpose flour
2 large eggs
4 slices of bread 
1/4 cup grated parmesan cheese
8 ounces Healthy Choice Spaghetti Sauce

Beat the eggs in a bowl until well mixed. Place bread in blender or food processor with the parmesan cheese and make bread crumbs. Dredge the chicken breast in the flour. Lightly coat chicken with beaten eggs. Place into the bread crumb mixture and coat well. Place chicken on a ceramic pan or a non-stick pan and bake in a 350 degree oven for 20 to 25 minutes or an internal temperature of 165 degrees. Place chicken on top of 2 ounces of heated Healthy Choice Spaghetti Sauce.   Enjoy!

Nutritional Information
Chicken: 213 calories: 8.3 g total fat; 3 g saturated fat; .8 g dietary fiber; 14.7 g protein; 18 carbohydrates; 146 mg cholesterol; 403 mg sodium
Sauce: 25 calories; 0 fat; 0 cholesterol; 180 mg sodium; 5.5 carbohydrates; 1.5 g dietary fiber

christmastart.jpg (19854 bytes)No-bake low fat chocolate cheesecake
from Dave Straney

11/2 cups white chocolate chips
11 ounces lite or no-fat cream cheese - softened
1/4 cup butter or margarine (can be lite)
2 cups frozen whipped topping
1 9" graham cracker or chocolate pie crust
(for no fat use plain gelatin to help set cake firm)

 

Place the chocolate chips in a small microwave safe bowl.  Microwave on high for 1 to 1 1/2 minutes or until chips are melted and mixture is smooth when stirred.  Be sure to stop and stir frequently to prevent burning!  Set aside to cool.  In a large mixer bowl, beat cream cheese and butter until smooth.  On low speed, blend in melted chocolate, Fold in whipped topping until blended; spoon mixture into pie crust.   Cover and chill until firm.  You may also use small tart cups or mini pie shells to make individual servings.

For decorating, make a festive shape out of a paper doily or parchment paper. Lay doily on chilled cake and sprinkle with colored sanding sugar.

Variation: Use semi-sweet chocolate chips, 1/2 cup sugar.  Decorate in same manner using powdered sugar

Nutritional information: 141 calories; 13.3 g cholesterol; 8 g fat; 2.1 g protein; .7 g cholesterol; 0 fiber

Target Your Heart Chicken Mandarin

ChickenMandarin.jpg (34647 bytes)3 ounces all purpose flour 
5 boneless, skinless chicken breasts
Canola oil as needed**
2 ounces lemon juice
4 ounces orange juice
1 ounce honey
2 ½ teaspooons soy sauce
1 tsp ginger
25 sections mandarin oranges

Dust the chicken with the flour. Shake off the excess flour. Heat the oil in a skillet. Place chicken in hot oil and brown chicken.  Remove chicken and place on a drip rack to remove excess oils. Combine the lemon juice, orange juice, honey, soy sauce, and ginger. Place chicken in a 2” pan and pour the marinade over the chicken. Cover and bake the chicken at 350 degrees for 20-25 minutes (until the chicken reaches an internal temperature of 165 degrees)   Baste chicken every ten minutes. Add the mandarin orange sections with 10 minutes left of cooking.

Nutrition values per serving: Calories 295; Protein 35g; Fat 10.5g; Carbohydrates 15g; Sodium 67.5 mg.

** Oil can be substituted with a pan coating spray to reduce fat grams and calories.