Everyday Healthy Eating Recipes

Healthy Recipes - Healthy recipe alternatives for tastey meals.

Breakfast Options

Moring Glory Muffins

1 cup all-purpose flour
1 cup whole wheat flour
2/3 cup sugar
2 tsp baking soda
2 tsp ground cinnamon
¼ tsp salt
1 egg
2 egg whites
½ cup canola oil
½ cup unsweetened apple sauce
2 ½ tsp vanilla extract
2 cups chopped apples (red or green – peel apples if desired)
½ cup raisins or dried cranberries
¾ cup peeled and grated carrots
Optional addition: 2 Tbsp chopped walnuts and 2 Tbsp wheat germ for a topping.

Directions: Preheat oven to 350. Line muffin tins with paper liners or spray tins with nonstick cooking spray. In a large mixing bowl combine the flour, sugar, baking soda, cinnamon and salt. In a separate mixing bowl whisk together the egg, egg whites, oil, applesauce and vanilla extract. Gently stir in the apples, dried fruit and carrots. Add the egg mixture to the flour mixture and stir lightly until just blended.

Spoon the batter into muffin tins, filling about 2/3 full. If desired, in a small bowl combine walnuts and wheat germ. Sprinkle over the top of the muffins.

Bake in preheated oven for 35 minutes or until muffins spring back when lightly touched. Allow at least 5 minutes for muffins to cool. Enjoy! Yield: 18 muffins

Estimated Nutritional Information per serving:
150 calories, 6g fat, 20g carbs, 3g fiber

Dinner Options

Barbecue Pork Skillet

Ingredients:
4 top loin pork chops or turkey cutlets
¼ cup low-fat Italian dressing
¼ cup barbecue sauce
1 tsp chili powder

Directions: In a large non-stick skillet brown meat on one side over medium heat, turn chops and add remaining ingredients to pan. Stir to blend then cover and simmer for 5-8 minutes. Serves 4.

Estimated Nutrition Facts per serving:
Calories 210, Protein 25g, Fat 7g, Sat. Fat 2g, Sodium 430mg, Cholesterol 60mg

Chunky Citrus “Slow Cooker” Stew

Ingredients:
3 cups cubed chicken or turkey, cut into 1 inch cubes
4 carrots, sliced
½ cup chicken broth
3 Tablespoon teriyaki sauce
1 Tablespoon cornstarch
1 (8oz) can pineapple chunks “in its own juice” (Drained and juice reserved)
1 green bell pepper, seeded & cut into 1 inch pieces

Directions: Before you leave for work: Mix meat, carrots, broth and teriyaki in 3 ½ quart slow cooker over low for about 7 hours.

When you get home: Mix cornstarch with reserved pineapple juice; stir into meat mixture. Stir in pineapple and green pepper. Cover and cook on high for 15-20 minutes or until thickened and bubbly. Serves 4

Estimated Nutrition Facts:
Calories 250, Protein 27g, Fat 4g, Sodium 620mg Cholesterol 65mg

Tex-Mex Chops

Ingredients:
4 top loin pork chops
1 ½ cup pineapple salsa

Directions: Season chops with salt and pepper; brown on one side in non-stick skillet. Turn chops and add salsa to skillet. Bring to a boil then lower the heat, cover and simmer for 8 minutes. Garnish with cilantro if desired. Variations: Black and Corn Salsa vs Pineapple salsa or any salsa variety you desire. Serves 4

Estimated Nutrition Facts per serving:
Calories: 180, Protein 26g, Fat 2 g, Sodium 300mg, Cholesterol 60 mg