HFL Recipes
The following recipes are favorites of mine (and my family) and include entrées, side dishes, soups, smoothies, and baked goods. Some have calorie counts and breakdowns while others simply offer a healthier twist on traditional recipes.

Root of the Earth Veggie Soup

1 onion, chopped
3 cloves garlic, minced
4 celery ribs, chopped
1 tablespoon vegetable oil
1 zucchini, sliced
3 carrots, sliced
1 parsnip, peeled and sliced
1 rutabaga, peeled and chopped
1/2 pound green beans, chopped
1 turnip, peeled and diced
1 cup fresh corn kernels
1 bay leaf
6 cups low-sodium vegetable broth
Salt and pepper
 
Preparation: Sauté onion, garlic, and celery in the oil over medium heat till softened. Add remaining ingredients, cover, and reduce heat. Simmer, stirring occasionally, for 30-40 minutes (until vegetables are tender).
 
Nutrition information: Makes 12 servings, 86 calories per serving.

Orange Creamsicle Milkshake

1 cup skim milk
1 (6-ounce) container fat-free vanilla yogurt
1/2 cup calcium-fortified orange juice concentrate
1/4 teaspoon vanilla extract
5 ice cubes
 
Preparation: Blend the first 4 ingredients. Add ice cubes and blend again.
 
Nutrition information: 198 calories, 1.5g fat, 10g protein, 38g carbohydrate, 1.5g fiber, 128g sodium.

Berry Berry Oatmeal

Cook 1/2 cup of dry oatmeal (regular or instant)
 
Top with:
1 tablespoon brown sugar (or Splenda® artificial sweetener)
3/4 cup berries
2 teaspoons chopped pecans
1/2 cup warm skim milk

Banana-Strawberry Shake Up

Blend:
1/2 cup skim milk or low-fat soymilk
1/2 cup fat-free plain yogurt
1 (medium) ripe banana
1-1/2 cups sliced strawberries
1 tablespoon honey
2 tablespoons wheat germ

Waffle and Topping Breakfast

2 Kashi® GOLEAN waffles
 
Top with:
3/4 cup non-fat yogurt
1 tablespoon low-sugar maple syrup
1/2 cup berries
1 tablespoon chopped nuts

Chive and Egg Scramble Up

Scramble 1 egg plus 2 egg whites, 2 teaspoons of chopped chives in a pan prepared with cooking spray. Stuff into half of a whole grain pita pocket. Serve with skim latte.

Crunchy Curry Chicken Salad

2/3 cup cooked, cubed white meat chicken breast
1 tablespoon non-fat mayo
1 teaspoon curry powder
2 tablespoons diced celery
1 tablespoon raisins
1 tablespoon cashews or almonds
 
Place on top of spinach leaves tossed with:
1 tablespoon olive oil
Dash balsamic vinegar
 
Serve with 4 whole grain crackers.

Southwestern Salad with Salsa

3/4 cup drained and rinsed black beans
3/4 cup low-sodium canned corn
1 chopped red pepper
3 tablespoons salsa
1/4 cup shredded low-fat cheese
 
Place on bed of mixed greens.

Chicken, Garbanzo, and Couscous Salad

Cook 1/4 cup of whole grain couscous.
 
Toss with:
2 ounces cubed fat-free chicken
1/4 cup drained and rinsed garbanzo beans
1 cup steamed broccoli florets
1 tablespoon lime juice
1 teaspoon olive oil
2 tablespoons chopped cilantro
 
Plate and surround with thin tomato slices.

Radish, Tomato, and Onion Salsa

2 large ripe plum tomatoes
1/2 cup trimmed and grated radishes
1/2 cup minced sweet red onion
1 minced jalapeno
2 tablespoons minced cilantro
 
Preparation: Stir ingredients and add a pinch of coarse salt. Let sit at room temperature before serving.
 
Nutrition information: 4 servings, 19 calories per serving.

Sweet Potato Air Fries

4 (8-ounce) sweet potatoes, scrubbed
1 teaspoon olive oil
1/2 teaspoon cayenne pepper (or other seasoning)
Salt to taste
Nonstick cooking spray
 
Preparation: Pre-heat oven to 450 degrees. Cut unpeeled sweet potatoes lengthwise into 1/2-inch slices. Cut slices into sticks. Toss sweet potatoes in olive oil/seasoning mixture. Transfer potatoes to baking sheet prepared with cooking spray. Bake 15 minutes, turning once, then bake for an additional 15-20 minutes, and cook till golden. Sprinkle with salt before serving.
 
Nutrition information: 250 calories, 2g fat, 4g protein, 50g carbohydrate per serving. Serves 4.

Butternut Squash and Garlic Purée

1-2 pound butternut squash, halved and seeded
2 cloves garlic, unpeeled
2 teaspoons olive oil
1/2 teaspoon chopped sage leaves
1/4 teaspoon cayenne pepper
1/4 teaspoon grated nutmeg
Optional: salt to taste
 
Preparation: Pre-heat oven to 375 degrees. Put squash cut-side down in a shallow baking dish sprayed with a bit of cooking spray. Bake until tender, approximately 50 minutes. After the first 25 minutes, wrap garlic cloves loosely in foil and place them next to the squash for the final 25 minutes of baking. Remove squash pulp from peel and squeeze garlic to separate it from the skins. Purée garlic and squash with a food mill into a bowl. Add olive oil, cayenne, nutmeg, and salt and stir well.
 
Nutrition information: 106 calories, 2g fat, 20g carbohydrate, 2g protein per serving. Serves 4.

Halloween (Pumpkin) Oat Muffins

1-1/4 cups unbleached white flour
1 tablespoon baking powder
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
1 cup rolled oats
1 egg or 2 egg whites or comparable Egg Beaters®
1 additional egg white
1/4 cup pumpkin purée
3/4 cup evaporated skim milk
1/2 cup unsweetened pineapple juice
2 tablespoons canola oil
1/8 cup brown sugar and 2 single-serving packets of Splend® (less brown
sugar can be used or sweet taste can come from 1/4 cup apple butter)
4-5 tablespoons All-Fruit® apricot preserves
 
Preparation: Preheat oven to 400 degrees. Prepare standard muffin tin with liners or use silicone muffin pan. Into a large bowl, sift flour, baking powder, salt, and cinnamon. Whirl oats in blender until they are the consistency of cornmeal, then add to dry mixture. In a separate bowl, beat 1 egg and 1 egg white. Add in purée, evaporated milk, oil, brown sugar (or apple butter). Fold wet ingredients into dry ingredients and mix well. Spoon into muffin pans. Create a small well in the batter in each cup and top with apricot jam. Bake 20-25 minutes (until a toothpick inserted in a muffin comes out clean). Cool.
 
Nutrition information: 162 calories, 3.4g fat, 5g protein, 24g carbohydrate per serving.

Tangy Split Pea Soup

3 cups chopped onions
1 tablespoon vegetable oil
1-1/2 teaspoons ground cumin
1/2 tablespoon turmeric
1 tablespoon ground coriander
1 teaspoon grated fresh ginger
1 cup dried yellow split peas
6-1/2 cups water
1 (3-inch) cinnamon stick
2 cups peeled and cubed sweet potatoes
1 (3-inch) cinnamon stick
1 cup peeled, cored, cubed green apples
2 tablespoons chili powder
3/4 cup chopped tomatoes
1-1/2 tablespoons fresh lime juice
1 tablespoon low sodium soy sauce
1/2 cup non-fat yogurt
1/4 cup minced cilantro (optional)
 
Preparation: In a soup pot, sauté onions in oil for 8 minutes, stirring frequently till golden. Add cumin, turmeric, coriander, and ginger and cook 1 additional minute. Add split peas, water, sweet potatoes, apples, cinnamon stick, chili powder. Cover and bring to boil. Lower heat and simmer for 40-45 minutes (until split peas are tender). In a separate medium bowl, combine tomatoes, lime juice, and soy sauce. Add this mixture to soup pot when peas are tender. Purée soup in blender in batches, with additional water when needed to thin it down a bit. Return soup to pot and heat slowly. Divide into 8 bowls (or save extra servings) and top with a bit of non-fat yogurt and a sprinkle of cilantro.
 
Nutrition information: 187 calories, 1.4g fat, 6g protein, 38g carbohydrate per serving.

“Wake Up” Breakfast Burrito

2 (7-inch) fat-free tortillas
1 container Egg Beaters® egg substitute or 3 egg whites
1/4 cup fat-free shredded cheese (I recommend cheddar)
1 small can fat-free refried beans
Salsa
 
Preparation: Scramble Egg Beaters® or egg whites. Spread 3 tablespoons of refried beans on each tortilla. Top with egg, sprinkle with cheese, and then microwave until the cheese melts.
 
Nutrition information: 285 calories, 26g protein, 39g carbohydrates, 0.7g fat, 900mg cholesterol, 5g sodium per serving. Serves 2.

Squash Purée Elegante

3-4 winter squash
1/2 cup warmed low-fat soymilk
1-2 tablespoons low-sugar maple syrup
1/4 teaspoon nutmeg
1/4 teaspoon white pepper
 
Preparation: Pre-heat oven to 400 degrees. Cut squash lengthwise and scoop out seeds and stringy fibers. Place squash cut-side down on sheet pan filled with 1/4 inch of water. Bake 25-35 minutes (until tender). Remove, flip over, and allow the mixture to cool down. Scoop out pulp, transfer to bowl, and add milk, syrup, and seasonings and mash the mixture. Place mixture in serving bowl and serve immediately.
 
Nutrition information: 62 calories, 2.8g fiber, 7mg sodium, 2.3g protein per serving. Serves 4.

Cornmeal Crusted Mahi-Mahi with Corn Relish

1-3/4 cup chopped tomatoes
1/2 cup fresh corn kernels
1/4 cup finely chopped green bell peppers
1/4 cup finely chopped onions
2 tablespoons red wine vinegar
1 tablespoon minced fresh cilantro
1 clove garlic, minced
1-1/2 teaspoons yellow cornmeal
1/4 teaspoon salt
1/4 teaspoon pepper
4 (6-ounce) mahi-mahi filets
Cooking spray
 
Preparation: Combine first 7 ingredients in bowl. Cover and chill. Sprinkle cornmeal, salt, and pepper over filets and place filets on a grill rack that’s been well sprayed with cooking spray. Grill about 6 minutes on each side. Top filets with refrigerated mixture and serve.
 
Nutrition information: 288 calories, 9g fat, 2g saturated fat, 41g protein, 9g fiber, 9g carb, 2g fiber, 222mg sodium per serving. Serves 4.

No-Fail Low-Fat Mushroom Gravy

1/2 cup sliced celery
1/2 cup chopped carrots
1/2 cup chopped onion
3 cloves garlic, peeled
Pinch each of dried sage and thyme
2 cans reduced-fat, low-sodium chicken broth (or vegetable broth for a meat-
free option)
1 package (about 10g) dried mushrooms
1/4 cup all-purpose flour
1/4 teaspoon hot pepper sauce
Extra broth in case mixture thickens too much during cooking
Cooking spray
 
Preparation: Coat nonstick pan with cooking spray. Add first 5 ingredients. Spray a bit more cooking spray, cover, and cook for about 10 minutes, stirring occasionally. Add broth, mushrooms, and simmer for 30 minutes. Remove mushrooms with slotted spoon and chop fine. Pour gravy mixture plus flour into blender and purée. Return to the pan, add hot sauce and mushrooms. Reheat to a boil and thin with extra broth if necessary.
 
Nutrition information: 33.5 calories, 0.1 fat, 0 saturated fat, 2.1g protein, 6.3g carbohydrate, 216mg sodium per serving. Makes 8 servings

Bran and Cherry Muffins

1-1/2 cups dried tart cherries
1 cup wheat bran
1 cup evaporated skim milk
Splenda® to equal the sweetness of 1/4 cup of sugar
1/2 cup unsweetened applesauce
1/4 cup low-sugar molasses
1 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
2 large egg whites
 
Preparation: Pre-heat the oven to 375 degrees. Use a 12-cup silicone muffin pan. In a large bowl, mix cherries, bran, milk, sugar, applesauce, molasses, eggs. Let stand 10 minutes. In a separate bowl, mix flour and baking soda. Add flour mixture to bran mixture and stir just past moistening. Batter should remain quite lumpy. In a clean dry bowl, beat egg whites till soft peaks form. Gently fold the egg whites into batter. Spoon into muffin tins and bake 20-25 minutes (until muffins are lightly brown on top). Test with a toothpick for doneness.
 
Nutrition information: 190 calories, 5g fat, 1g saturated fat, 32g carbohydrate, 107mg sodium per serving. Makes 12 muffins.

Oven-Poached Salmon with Scallions

1/4 cup white wine
1/4 cup fish stock (now available in supermarkets)
3/4 cup low-sodium soy sauce
1 1/2 inch piece of ginger root, thinly sliced
2 scallions, chopped
Fresh black pepper to taste
1 pound salmon filet, tail end
 
Preparation: Mix ingredients in shallow pan (except fish) for 1 minute. Lay fish in it, cover. Bake at 350 degrees for 10 minutes. Serve fish on bed of fresh steamed spinach and brown rice. Sprinkle with lemon juice.
 
Nutrition information: 345 calories, 49g protein, 13g carbohydrate, 8g fat, 114mg cholesterol, 1g fiber per serving. Serves 2.

Herb-Seasoned Crusted Haddock

1 tablespoon each: oregano, thyme, basil, garlic, chives, chopped parsley
1/4 cup dried bread crumbs
3/4 pound haddock
1 egg white
1/4 cup white wine
Kosher salt to taste
 
Preparation: Mix herbs and bread crumbs. Dip haddock in egg white and cover with bread crumb mixture. Place gently in pan with white wine. Bake in an oven pre-heated to 350 degrees for 10-12 minutes. Sprinkle with salt and serve with steamed zucchini, red pepper, and asparagus.
 
Nutrition information: 395 calories, 55g protein, 24g carbohydrate, 9g fat, 150mg cholesterol, 3g fiber per serving. Serves 2.

Golden Tomato and Wine Vinaigrette

Non-stick cooking spray
1 shallot, diced
1/2 cup white wine
1 lemon
1 large golden tomato, cored and seeded
Salt and fresh pepper to taste
 
Preparation: Coat a small saucepan with cooking spray, then sauté shallot over medium heat until translucent. Add white wine and grated lemon zest, and cook to reduce the sauce by half in volume and transfer to blender. Add tomato and juice of lemon to blender and purée. Store in fridge.

Easy Chocolate Blended Shake

1 cup skim milk
1 cup sugar-free chocolate soda
1/4 tablespoon cinnamon
Ice cubes
 
Preparation: Blend in blender for 1 minute. To make a thicker version, add a scoop of fat-free frozen yogurt and use only a half-cup of skim milk.
 
Nutrition information: 86 calories, 8g protein, 12g carbohydrate, 0.4g fat, 126mg sodium (without additional scoop of frozen yogurt) per serving. Makes 2 cups.

Black Bean Hummus

1 (15-ounce) can black beans, drained and rinsed
1/4 cup low-sodium vegetable stock
2-3 tablespoons tahini (sesame seed paste)
2 to 2-1/2 tablespoons lemon juice
1-1/2 tablespoons of low-sodium soy sauce
Salt and cayenne pepper to taste
Whole grain pita bread cut into wedges
 
Preparation: Process first 5 ingredients in food processor until smooth. Season to taste with salt and cayenne. Refrigerate 1-2 hours, then spoon into a serving bowl and serve with pita. Makes 4 servings.

Grilled Tuna with Mango-Carrot Salsa

1/4 cup diced and peeled mango
1 cup grated carrot
3 tablespoons fresh lime juice
1 tablespoon minced fresh chives
1/4 teaspoon crushed red pepper
1/4 teaspoon saltZit
1/8 teaspoon coriander
1/8 teaspoon ground cumin
1/4 teaspoon Mrs. Dash® salt-free seasoning
1/4 teaspoon black pepper
4 (6-ounce) tuna steaks (about 1 inch thick)
Cooking spray
 
Preparation: Combine first 8 ingredients in a bowl, stir well and set aside. Season fish with salt/pepper and grill on each side. Top with salsa.
 
Nutrition information: 296 calories, 9g fat, 40g protein, 2g fiber, 13g carbohydrate, 298mg sodium per serving. Makes 4 servings.

Antioxidant-Rich Carrot Ginger Soup

3 tablespoons olive oil
2 medium onions, chopped
1 tablespoon each of minced garlic and fresh ginger root
4 cups vegetable stock
2 pounds carrots, peeled and chopped
1 tablespoon grated orange zest
1-1/2 cups low-sugar orange juice
Salt, white pepper
 
Preparation: Add onions and 1 tablespoon of garlic and 1 tablespoon of ginger to heated oil and sauté till golden. Add stock and carrots, then reduce heat and cook until tender (about 40 minutes). Add in orange zest and stir. Strain soup through a fine strainer and transfer solids to a food processor or blender. Add 1 cup of orange juice liquid and purée till smooth. Return to pot along with remaining orange juice liquid. Cook over low heat. Add salt and pepper to taste.

Three-Apple Chunky Chicken Salad

2 (4-ounce) skinless chicken breasts
3/4 cup diced Gala apples
3/4 cup diced Red Delicious apples
1/2 cup diced Granny Smith apples
1/2 cup thinly sliced celery
3 tablespoons chopped pecans
1/4 cup fat-free mayo
2 tablespoons fat-free sour cream
1-1/2 teaspoons stone-ground mustard
1/2 teaspoon dried tarragon
1/4 teaspoon salt
1/8 teaspoon fresh pepper
 
Preparation: Boil chicken and cool. Cube chicken and combine with apples, celery, nuts and toss. Whisk mayo, sour cream, mustard and spices. Mix in chicken and toss gently. Chill for 30 minutes.
 
Nutrition information: 246 calories, 12g fat, 24g protein, 8g sugar, 13g carbohydrate, 2g fiber, 287 mg sodium per serving. Makes 4 servings.

Light ’n’ Easy Monte Cristo

4 slices toasted whole grain bread
1 ounce low-sodium low-fat ham
1 ounce low-sodium low-fat turkey
2 slices fat-free Swiss cheese
2 pinches nutmeg
2 egg whites
1/4 teaspoon confectioner’s sugar
 
Preparation: Layer cheese and ham and turkey between bread (making 2 sandwiches). In a separate shallow pan, beat egg whites and nutmeg. Lay sandwich bread into egg mixture on one side, and then flip to coat other side. Coat skillet with cooking spray and heat. Place sandwich and cook about 3 minutes on each side, medium heat. Before serving, sprinkle with sugar and slice diagonally.
 
Nutrition information: 319 calories, 18g protein, 40g carbohydrate, 10g fat, 4.5g saturated fat, 6g fiber, 706mg sodium per sandwich. Makes 2 sandwiches.

Banana Peach Smoothie

Blend:
1 medium banana
1 cup frozen peaches
6 ounces fat-free vanilla yogurt
2 tablespoons orange juice concentrate
1 tablespoon toasted wheat germ
Dash almond extract

Turkey Southwestern Breakfast Burgers

1 pound ground white meat turkey
1/2 cup drained low-sodium corn
1/4 cup minced onions, sautéed
1/4 cup diced sweet red peppers
1/2 cup fresh cilantro
2 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon ground cumin
1 cup fresh whole wheat bread crumbs
1 large egg white
1 teaspoon canola oil (for sautéing patties)
 
Preparation: Mix meat and all ingredients and shape into 4-5 patties. Sauté patties for 2 minutes on each side, then lower heat and brown.

Mega-Citrus Rush Smoothie

Blend:
1-1/2 cups diced pineapple
1-1/2 cups diced cantaloupe
1/2 cup fresh-squeezed orange juice
1/2 cup carrot juice
Pinch nutmeg
3 ice cubes
 
Nutrition information: 152 calories, 3g protein, 1g fat, 37g carbohydrate, 30 mg sodium.

Vitamin C Blended Sipper

Blend:
1 medium banana, cut up
1 ripe peach, peeled, pitted, and cubed
1 cup raspberries
1-1/2 cups fresh-squeezed orange juice
3 ice cubes
 
Nutrition information: 185 calories, 3g protein, 1 gram fat, 7g fiber, 2 mg sodium.

Piña Colada Smoothie

Blend:
1 frozen banana
1/2 cup crushed pineapple (in its own juice)
1 cup plain non-fat yogurt
Dash coconut extract
1/2 cup skim milk
 
Nutrition information: 348 calories, 1.3g fat (you can share to make a snack).

Fresh Fruit Parfait Delight

Cut up a variety of fresh fruit: melons, pineapple, kiwi, blueberries, strawberries, and bananas. Layer non-fat vanilla yogurt, a bit of marmalade, and fruit and repeat pattern until parfait glasses are full. Top with fat-free whipped cream or Soyatoo!® Soy Whip™.
 
Nutrition information: Approximately 240 calories, 3g fat (based on standard parfait glass).

Red Lentil Soup with Bulgur

6 teaspoons olive oil
2 onions, chopped (1-1/2 cups)
3 cloves garlic, finely chopped
2 teaspoons ground cumin
8 cups low-sodium, fat-free chicken broth or vegetable broth
1-1/2 cups red lentils, rinsed
1/3 cup bulgur
2 tablespoons tomato paste
1 bay leaf
3 tablespoons fresh lemon juice
Salt and pepper
1 teaspoon paprika
1 teaspoon cayenne pepper
 
Preparation: Heat 2 teaspoons of oil in saucepan. Add onions and soften for 3 minutes. Add garlic and cumin and cook for 1 minute. Add broth, lentils, tomato paste, bay leaf, and bulgur and simmer, stirring occasionally. Cook 20-30 minutes until lentils soften. Take 4 cups of mixture and purée in food processor and then return to cooking mixture. Stir in lemon juice, salt, and pepper to taste. Heat the rest of the oil in a separate pan, adding paprika and cayenne pepper. Serve soup and drizzle seasoning over top just before serving.
 
Nutrition information: 220 calories, 5g fat, 12g fiber, 190mg sodium (if no salt added), 1g saturated fat per serving. Makes 8 servings.

Untraditional Peanut Butter Sandwich

1 slice whole grain bread
1 tablespoon peanut butter
1/3 cup fresh pineapple chunks
 
Nutrition information: 199 calories, 7g protein, 23g carbohydrate, 2g saturated fat, 9g total fat, 5g fiber, 250mg sodium.

Chili and Bean Stuffed Sweet Potato

1 medium sweet potato, baked
 
Mix together:
1/2 cup rinsed black beans
1/4 cup chopped onions
1/2 teaspoon minced garlic
1 tablespoon canned diced green chilies
 
Preparation: Top potato halves with mixture, sprinkle on 1 ounce of grated fat-free cheddar cheese, then top generously with cubed tomatoes.

Unfried Fried Chicken

Dip skinless chicken breasts into egg whites and coat with whole grain bread crumbs seasoned with your choice of dried herbs. Pre-heat oven to 450 degrees, coat a shallow pan with cooking spray, and bake chicken for 30 minutes.

Spicy ’n’ Hot Skillet Potatoes

1 tablespoon olive oil
1 tablespoon peeled and diced mustard seeds
1-1/2 cups fat-free chicken broth
2 teaspoons cumin seeds
2 teaspoons coriander
2 pounds small potatoes, finely diced (about 12 cups)
1 medium onion, peeled and chopped fine
Salt to taste
 
Preparation: Cook spices in oil over medium heat for 30 seconds. Add potatoes and onion and sauté for 10 minutes. Lower heat, add broth. Cook 10 more minutes. Drain and season with a minimum of salt.
 
Nutrition information: 93 calories, 1.8g of fat, 136mg sodium, 16.4g carbohydrate, 2.4g protein per serving. Makes 12 servings.

Super Light “Parfait” Cheesecake

In a parfait glass, alternate layers of non-fat cream cheese with Splenda®sweetened non-fat ricotta cheese. Add fresh or frozen raspberries combined with All-Fruit® jam. Top with fat-free whipped cream and vanilla wafer crumble.
 
Nutrition information: Approximately 244 calories per 8-ounce parfait glass, 6g of fat.
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