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Healthy Recipes

Healthy Recipes

Ratings: (0)|Views: 291|Likes:
Good tasting healthy recipes
Good tasting healthy recipes

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Categories:Types, Recipes/Menus
Published by: kimberlynharbinsuploads on Aug 10, 2009
Copyright:Attribution Non-commercial


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Hearty Taco Casserole (ww)
 servings 8, points 62/3 cup uncooked brown rice1-1/3 cups plus 4 to 5 tablespoons water, divided3/4 cup all-purpose flour 3/4 teaspoon baking powder 1/8 teaspoon salt2 tablespoons cold butter FILLING:1/2 pound lean ground beef 1/2 cup chopped onion1/2 cup chopped green pepper 2 garlic cloves, minced1 cup water 1 envelope taco seasoning2 eggs, lightly beaten1/4 cup minced fresh cilantro1 cup (4 ounces) shredded reduced-fat cheddar cheese2 cups shredded lettuce2 medium tomatoes, chopped3/4 cup salsa1/2 cup fat-free sour creamIn a small saucepan, bring rice and 1-1/3 cups water to a boil. Reduce heat; cover and simmer for 30-35 minutes or until rice is tender and water is absorbed.Meanwhile, in a large bowl, combine flour, baking powder and salt; cut in butter until crumbly. Stir in enoughremaining water to form a soft dough. On a floured surface, roll dough into a 12-in. x 8-in. rectangle.Press into a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. Bake at 400* for 13-15 minutes or until very lightly browned.For filling, in a large nonstick skillet, cook the beef, onion, green pepper and garlic over medium heat until meat isno longer pink; drain.Add water, taco seasoning and cooked rice. Bring to a boil. Reduce heat; simmer, uncovered, for 2-3 minutes or untilthickened. Remove from the heat. Stir in eggs and cilantro. Spread over crust.Cover and bake for 15-17 minutes or until filling is set. Cut into squares. Top with cheese, lettuce and tomatoes.Serve with salsa and sour cream. Nutritional Analysis: 284 calories, 10 g fat, 87 mg cholesterol, 764 mg sodium, 34 g carbohydrate, 3 g fiber, 16 g protein
Cream of Wheat Muffins (ww) 0 points
To make chocolate muffins, you could add some unsweetened Cocoa.(Zero points)1 c cream of wheat1/2 c Splenda1 Tbsp canola oil3/4 c water or ff milk 1 egg or 1/4c egg replacement2 Tbsp applesauce, unsweetened (USED PUMPKIN INSTEAD)1/2 tsp salt1 tsp vanilla (can sub SF Flavored syrups) (ADDED 2 t. PUMPKIN PIE SPICE) **COULD USE CINNAMONPreheat oven to 400. In a large bowl combine all ingredients; stir.(Batter will be runny) Pour into sprayed mini muffins tins filling to almost full.
Creamy Layered Fruit Sensation (1.8 ww points per serving)
1 pkg. (9 oz.) angel food cake3 Tbsp. orange juice1/4 tsp. almond extract2-1/2 cups fat free milk 2 pkg. (4-serving size each) Vanilla Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling1-1/2 cups thawed COOL WHIP LITE Whipped Topping, divided2 pkg. (12 oz. each) frozen mixed berries, thawed, well drained(about 4 cups frozen or 2-1/2 cups thawed berries)CUT cake into cubes; place in large bowl. Combine orange juice and almond extract. Drizzle over cake cubes; tosslightly. POUR milk into another large bowl. Add dry pudding mixes. Beat with wire whisk 2 min.or until well blended. Gently stir in 1 cup of the whipped topping.LAYER half the cake cubes in bottom of 2-qt. glass serving bowl or 2-qt. round baking dish. Reserve a few berriesfor garnish. Top with layers of half each of the remaining berries and pudding mixture. Repeat layers. Cover with plastic wrap. Refrigerate 2 to 6 hours before serving. Top with remaining 1/2 cup whipped topping and reserved berries just before serving. Nutrition (per serving)Calories 100Total fat 1gSaturated fat 1gCholesterol 0mgSodium 300mgCarbohydrate 21gDietary fiber 1gSugars 14g
Creamy Chicken & Rice
Makes 4 generous portions, 8 points each and totally core.1 cup fat-free sour cream1 Tbsp dry italian dressing mix (from packet)4 tsp olive oil4 oz cooked lean ham, diced2 cup canned diced tomatoes2 cup broccoli12 oz chicken breast, cooked, skinless, pulled into pieces2 cup cooked brown riceCombine dry italian dressing mix and sour cream. Set aside. In a large sautee pan heat olive oil. Add ham and stir until browned. Add broccoli and tomatoes. Cook until broccoli is tender. Add chicken breast, brown rice, and sour cream mixture. Continue cooking until heated through. Serve hot.
Mix 1 (16oz) container low fat sour cream and 1 tsp. chili powder; spread in a 9 inch pie plate. Layer the top with 4slices crumbled cooked turkey bacon, 1/2 cup shredded low-fat cheddar cheese, 1 cup chopped tomato and 1 cup of chopped lettuce.Serves 8 - (6 Tbsp = 1 serving)Points Value per serving: 3
Chicken Casserole: (Makes 8 - 1 cup servings worth only 4 points per serving)
6 skinless chicken breasts, cooked and cut up or shredded1 cup light sour cream2 (10 3/4 oz) cans of 98% fat free cream of chicken soup2 Tbsp. poppy seeds25 Reduced Fat Ritz crackers, crushedPreheat oven to 350 degrees.Place cooked chicken in a greased 13.5 X 9.5 inch glass baking pan.Mix sour cream and soup together. Then pour this mixture over the chicken.Sprinkle poppy seeds over the top of the soup mixture.Spread crushed crackers over top of chicken mixture and spray with fat free butter spray.Bake at 350 degrees for about 20-30 minutes. Add a bag of frozen broccoli for a little variation.

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