If you’re starting the New Year with a resolution to be healthier, what you eat is a great place to start. Here are five healthy recipes to help you get started on the right foot.
1. Smokey Garlic dip
This quick and easy snack is satisfying without busting your healthy eating goals.
• 2/3 cup non-fat sour cream
• 3 tbs fat-free mayo
• 2 tbs lemon juice
• 1 chipotle pepper canned in adobo
• 1 tsp minced garlic
• 1/8 tsp salt
• 1 tbs fresh chopped cilantro
In your blender or food processor, blend together all ingredients except the cilantro. Transfer to a serving bowl, sprinkle cilantro on top and serve with vegetables or fat-free tortilla chips.
• Calories 36
• Protein 1g
• Carbs 6g
• Fat 0g
2. Chocolate Chip Banana Bread
This amazing bread is tasty for a sweet breakfast, an afternoon snack or a dessert. In fact, there isn’t any time a slice of this bread isn’t good!
• 1 ¾ cups all purpose flour
• 2/3 cup sugar
• 1/3 cup low-fat semi-sweet chocolate chips
• 2 tsp baking powder
• ¼ tsp cinnamon
• 1/8 tsp ground nutmeg
• 2 mashed ripe bananas
• 1/3 cup unsweetened apple sauce
• 1 large egg
• 1 tbs vegetable oil
Combine dry ingredients and chocolate chips in a large bowl. Making a well in the center, add wet ingredients: bananas, apple sauce, egg and oil. Mix together until just moistened. Lumps are fine – don’t over-mix. Pour batter into a loaf pan sprayed with cooking spray. Cook at 350° for 55 minutes or until a toothpick inserted in the center comes out clean. Remove bread from the oven and let it cool.
• Calories 133
• Protein 2g
• Carbohydrates 28g
• Fat 2g (1 saturated, 1 monounsaturated)
3. Breakfast casserole
This recipe is fantastic because you can make it on the weekend and it’ll last all week long.
• 8 ounces crusty bread, cut into 1-inch cubes
• Cooking spray
• 1 pound turkey breakfast sausage
• 1/2 cup chopped green onions
• 1 1/4 cups fat-free milk
• 1 cup (4 ounces) reduced fat shredded cheddar cheese
• 2 large eggs
• 1 (8-ounce) carton egg substitute
• 2 tablespoons chopped fresh parsley
Place bread cubes in a single layer on a baking sheet. Bake at 400° for 8 minutes or until toasted.
Heat a skillet coated with cooking spray over medium-high heat. Add sausage to pan and cook until browned, stirring to crumble. In a large bowl, combine sausage, bread and onions. Combine milk, cheese, eggs and egg substitute in a separate bowl. Add milk mixture to bread mixture, tossing to coat. Transfer mixture into a 2-quart baking dish coated with cooking spray. Cover and refrigerate for 8 hours or overnight.
Preheat oven to 350°. Uncover casserole. Bake at 350° for 50 minutes, or until set and lightly browned. Sprinkle with parsley and serve.
• CALORIES 344
• FAT 10.8g
• PROTEIN 28.7g
• CHOLESTEROL 123mg
4. Chicken Salad
During the work week it is difficult to maintain healthy eating habits without packing your lunch and bringing it to work. Here is a great recipe that will make you glad to skip the drive-thru.
• 1/3 cup diced celery
• 1/4 cup finely chopped green onions
• 1/4 cup reduced-fat mayonnaise
• 3 tbs chopped fresh parsley
• 2 tbs plain non-fat yogurt
• 1 tbs lemon juice
• 1/2 tsp salt
• 1/2 tsp dried basil
• 1/4 tsp pepper
• 1 3/4 cups chopped cooked chicken breast (about 3/4 pound)
Mix all ingredients in a large bowl, cover and chill. When you’re ready to make your lunch, spoon it on your favorite bread or a bed of greens and you’re good to go.
• CALORIES 20
• FAT 0.7g
• PROTEIN 2.6g
• CHOLESTEROL 7mg
5. Salmon and Edamame Pasta Salad
Fish oil and soy are two excellent nutrients. Make this dish on a night when you just want to feel a little better.
• 1 1/2 cups uncooked bowtie pasta or shells
• 2/3 cup shelled edamame
• 1 (4-ounce) salmon fillet, skinned
• 2 tsp olive oil
• 1 cup chopped red onion
• 6 cups baby spinach
• 1/4 cup chopped fresh dill
• 4 tsp wholegrain Dijon mustard
• salt and pepper to taste
Cook pasta in boiling water for 5 minutes. Add edamame; cook for 6 minutes or until tender. Drain and rinse with cold water. Heat a non-stick skillet coated with cooking spray over medium high heat. Add salmon; cook for 7 minutes or until fish flakes easily when tested with a fork, turning once. Coarsely chop salmon. Add to pasta mixture and toss gently to combine.
Heat olive oil in pan over medium high heat. Add onion and sauté for 4 minutes or until tender. Add spinach; cook 2 minutes or just until wilted, stirring frequently. Add spinach mixture and dill to pasta mixture and toss gently to combine. Add mustard, salt and pepper; toss to coat.
• CALORIES 262
• FAT 8g
• PROTEIN 17.1g
• CHOLESTEROL 14mg
