ILLINI in the Kitchen Fast, Easy, and Healthy Recipes

in the Kitchen
Fast, Easy, and Healthy Recipes
April 2009
Table of Contents
Salads ............................................................................................................................... 1
Baby Spinach Salad with Poppy Seed Dressing
Barley Bean Salad
Black Bean and Corn Quinoa
Chicken and Fruit Salad
Citrus Guacamole
Confetti Pasta Salad
Greek Chicken Salad
High Protein Salad
Italian Chopped Balsamic Salad
Tex-Mex Salsa
Sandwiches ....................................................................................................................... 6
Almond Chicken Salad Sandwich
BBQ Grilled Steak Wraps
Chicken Salad Wraps
Buffalo Chicken Wraps
Chicken, Hummus, and Veggie Wrap
Greek Pita Wraps
Turkey and Tomato Panini
Turkey and Vegetable Wrap
Vegetable Quesadillas
Side Dishes ....................................................................................................................... 10
Black Bean Salad
Lemon Hummus
Oven Fries
Quick and Easy Chicken Noodle Soup
Roasted Vegetables
Main Dishes ...................................................................................................................... 12
BBQ Chicken Stir-Fry on Couscous
Spicy Mexican Chicken Skillet
Apple Chicken Stir-Fry
Brown Sugar Salmon
Chicken Tacos
Crunchy Coconut Chicken Fingers
Easy Baked Fish Fillets
Easy Pasta Primavera
Easy Turkey Burritos
French bread Pizza
Honey Chicken Stir-Fry
Pecan Crusted Tilapia
Stir-Fry Chicken and Veggies
Turkey Burgers
Crock Pot Recipes ........................................................................................................... 19
Chicken Lasagna Florentine
Creamy Stew Meat or Chicken
Slow Cooker Fajita Stew
Slow Cooker Orange Roast Pork
Pineapple Marinated Chicken or Pork
Pork and Slaw Sandwiches
Pork Chops Supreme
Roast Beef
Turkey Sausage and Baked Bean Stew
Snacks .............................................................................................................................. 22
Heart Healthy Trail Mix
High Protein - High Carb Trail Mix
Low Calorie Fruit Mix
No Bake Protein Bar
Strawberry Sports Bars
Smoothies ........................................................................................................................ 24
Cherry Banana Recovery Smoothie
Chocolate Berry Shake
Chocolate Peanut Butter Recovery Smoothie
Easy Fruit Smoothie
Desserts ............................................................................................................................ 26
Angel Food & Fruit Salsa
Chocolate Chip - Oatmeal Cookies
Chocolate Fondue
Fruit and Yogurt Parfaits
Moist and Healthy Muffins
Super Snickers Dessert
Baby Spinach Salad with Poppy Seed Dressing
1/4 cup sliced almonds
1 (6-oz.) package fresh baby spinach, thoroughly washed
1/4 cup bottled poppy seed dressing
1 tablespoon ground flax seed
1 tablespoon sour cream
1 (11-oz.) can mandarin oranges, drained
1/2 small red onion, thinly sliced
Preheat oven to 350°. Place almonds in a single layer in a shallow pan, and bake at 350° for 8
minutes or until toasted and fragrant, stirring occasionally. Place spinach in a large bowl. Stir
together poppy seed dressing, ground flax seed, sour cream, and 2 tablespoons water in a
small bowl; drizzle over spinach, and toss to combine. Top with oranges, onion, and almonds.
Makes 6 servings
*Per Serving: 96 calories, 2 g protein, 8.5 g carbohydrates, 6 g total fat, 1 g saturated fat, 1 mg
cholesterol, 2 g dietary fiber, 131 mg sodium
*Source: Southern Living, April 2008 at
Barley Bean Salad
1½ cups dry pearled barley
1 cup canned corn, rinsed
3 Tablespoons lime juice
Pinch of cayenne pepper
2- 15-ounce cans black beans, rinsed
2/3 cup fresh chopped cilantro
2 Tablespoons extra-virgin olive oil
Pinch of salt and pepper to taste
Boil 4 cups water. Rinse barley and pour into water. Return to boil. Turn to low and cook
covered for 45 minutes, or until barley is soft or until liquid is absorbed. Cool. Combine with
beans, corn, cilantro, lime juice, olive oil, and spices.
Makes 24, ½ -cup servings.
*Per serving: 150 calories, 25 grams carbohydrate, 6 grams protein, 4 grams fat, and 5 grams
*Source: Recipe adapted from: Eating Well’s Healthy in a Hurry Cookbook (2006)
Black Bean and Corn Quinoa
¼ cup chopped parsley
1 can Black Beans rinsed
1 cup cooked corn
2 chopped green onions
1/2 cup chopped red pepper
½ cup chopped red onion (pour boiling water over it and let sit 5 minutes and drain it)
1 cup quinoa
2 tablespoons olive oil
1 tablespoon balsamic
1 teaspoon Dijon mustard
¼ cup chopped parsley
Add quinoa and bring 2 cups of water to a boil. Boil for 1 minute then bring water down to a
simmer, cover and simmer quinoa for about 15 minutes. Next add the black beans, corn, onions
and red pepper to quinoa. Make the dressing and mix together. Add salt and pepper to taste.
Makes 4 servings
Nutrition Information: 332 Calories, 13 g protein, 56 g carbohydrate, 7 g total fat, 0 g saturated
fat, 0 mg cholesterol, 4 g dietary fiber, 79 mg sodium per serving
Chicken & Fruit Salad
1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
4 teaspoons sugar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
Freshly ground pepper to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted
1/4 cup crumbled feta cheese
Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth.
Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and
toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each
portion with 1 tablespoon of the reserved dressing.
Makes 4 servings.
*Per Serving: 248 calories, 21 g protein, 18 g carbohydrates, 11 g total fat, 4 g saturated fat,
55 mg cholesterol, 4 g dietary fiber, 346 mg sodium
Citrus Guacamole
4 medium avocados, peeled, pitted, and mashed
1 Tablespoon fresh lime juice (juice of 1 lime)
1 Tablespoon orange juice (juice of ½ orange)
1 Tablespoon unsweetened pineapple juice (from canned pineapple)
½ teaspoon cumin
½ cup fresh cilantro, coarsely chopped
1 pinch of salt
1 teaspoon hot pepper sauce (optional)
In a large bowl, stir together the avocados, lime juice, orange juice, pineapple juice, cumin,
cilantro, and salt. Mix in hot pepper sauce (if desired). Serve immediately or refrigerate until
serving. Eat with whole wheat pita bread, blue corn chips, or fresh veggies.
Makes 16 (2-Tablespoon) servings.
*Per serving: 125 calories, 8 grams carbohydrate, 3 grams protein, 11 grams fat (90% healthy,
recovery fats), and 3 grams fiber.
Confetti Pasta Salad
1 lb dry whole wheat pasta, cooked and drained
¼ cup lemon juice (2 oz)
¼ cup olive oil (2 oz)
¼ cup green onions, sliced (5 oz)
2 teaspoon sugar
1 teaspoon Italian seasoning
1 teaspoon seasoned salt
½ teaspoon hot pepper sauce
1 cup green peppers
1 cup shredded carrots
1 cup fresh, firm, seeded, chopped tomato
In a large bowl, combine lemon juice, oil, green onions, and seasoning, mix well. Add to
remaining ingredients, mix well. Chill.
Makes 6-8 servings
*Per Serving: 279 Calories, 11 g protein, 47 g carbohydrate, 8 g total fat, 1 g saturated fat, 0
mg cholesterol, 8 g dietary fiber
*SOURCE: Bevier Café, located in Bevier Hall
Greek Chicken Salad
1 cup Fat-free Italian dressing
1 pound boneless skinless chicken breast, cut in strips
1 package (4 ounces) crumbled feta cheese
½ cucumber, seeded, sliced, and quartered
½ cup thinly sliced red onion
1 teaspoon dried oregano leaves
1 package (10 ounces) dark salad greens
2 tomatoes or 4 plum tomatoes, sliced
1 cup pitted ripe olives
Mix salad dressing and oregano. Cook chicken in 3 tablespoons of the dressing mixture in a
large skillet on medium heat for 10 minutes or until cooked through. Toss remaining ingredients
except chicken with remaining dressing mixture. Place on serving platter. Arrange chicken over
Makes 6 servings
*Per Serving: 180 calories, 7 g fat, 3.5 g saturated fat, 40 mg cholesterol, 880 mg sodium, 13 g
carbohydrate, 3 g dietary fiber, 17 g protein
High-Protein Salad
1 package fresh Romaine lettuce
1 can white, black or red beans
2 apples
1 red pepper
1 cup roasted and salted sunflower seeds
½ cup shredded Colby cheese
½ cup lowfat vinaigrette dressing
Rinse and dry lettuce. Rinse and drain beans. Chop apples and red pepper into small pieces.
Chop lettuce into bite-size pieces and place in a large bowl. Mix in beans, apples, sunflower
seeds, and cheese. Toss with salad dressing.
Makes 4 servings.
*Per Serving: 478 calories, 20 g protein, 53 g carbohydrates, 23 g total fat, 5 g saturated fat, 15
mg cholesterol, 13 g dietary fiber, 637 mg sodium
Italian Chopped Balsamic Salad
1 pkg. Spring Mix Lettuce
1 ½ cups broccoli or cauliflower florets
¾ cup shredded low- fat mozzarella cheese
1 red bell pepper, chopped
1 cup chopped celery
1 cup diced pepperoni or salami
½ cup finely chopped red onion
Garlic Balsamic Vinaigrette
¼ cup balsamic vinegar
2 cloves garlic, minced
¾ teaspoons coarse salt
¼ teaspoons freshly ground black pepper
½ cup extra virgin olive oil
For vinaigrette, combine vinegar, sugar, garlic, salt and pepper in bowl. Gradually whisk in oil
until blended. Combine lettuce, broccoli, mozzarella cheese, bell pepper, celery, pepperoni, and
onion in large bowl. Add vinaigrette, as desired, before serving; toss well.
Makes 6 servings.
*Per Serving: 349 calories, 12 g protein, 8 g carbohydrates, 31 g total fat, 2 g dietary fiber
Tex-Mex Salsa
¼ teaspoon hot-pepper sauce
2 cups canned whole-kernel corn, drained
½ cup chopped fresh cilantro or parsley
3 T. lime juice
½ teaspoon ground cumin
1 ¾ cups canned black beans, rinsed and drained
1 cup seeded, chopped red or green bell peppers
1 cup chopped scallions
2 T. red-wine vinegar
¼ teaspoon salt
Combine all ingredients in a large bowl. Refrigerate and eat up to 3 days.
Per Serving: ½ cup serving = 95 calories, 18g carbs, 1gfat, 5g pro, and 5g fiber
Source: Volumetrics Cookbook
Almond Chicken Salad Sandwich
1 ½ cups diced, cooked chicken breast
¼ cup diced celery
1 tablespoon slivered almonds
8 thin slices multigrain bread
1 cup halved, seedless red grapes
¼ cup reduced-fat mayonnaise
½ teaspoon freshly ground pepper
2 cups green leaf lettuce
Combine chicken, grapes, celery, mayonnaise, almond, and pepper together in a medium bowl
and mix salad well. Divide chicken salad evenly on 4 slices of bread. Top each with ½ cup
lettuce and another slice of bread.
Makes 4 servings of chicken salad
*Per serving: 150 calories, 12g cho, 6g fat, 18g pro, and 2g fiber
Source: Volumetrics Cookbook
BBQ Grilled Steak Wraps
1 lb. beef sirloin steak
1 medium onion, sliced
2 medium green or red peppers, quartered
1 cup barbeque sauce
8 whole wheat flour tortillas
1. Place steak and vegetables on greased grill over medium-high heat
2. Grill 5 to 6 minutes on each side or until cooked through and vegetables 4 to 5 minutes on
each side, brushing each frequently with barbeque sauce.
3. Slice steak and vegetables into thin strips. Divide filling among tortillas; roll up. Serve with
additional barbeque sauce, if desired.
Makes 4 servings with:
490 calories, 66 grams carbohydrate, 28 grams protein, 10 grams fat, and 40% Vitamin C, 30%
iron, 10% Vitamin A, 6% calcium
Chicken Salad Wraps
Prep time: 10 min
Yield: 6 Servings
2 (10 ounce) cans chunk chicken, drained and flaked
1/4 cup chopped onion
1/4 cup Lite mayonnaise
4 tablespoons fresh salsa
salt and pepper to taste
6 (10 inch) flour tortillas (preferably whole wheat)
12 lettuce leaves
1. In a small bowl combine the chicken, onion, mayonnaise, salsa, salt and pepper. Mix
2. Line each tortilla with two lettuce leaves, then divide chicken salad mixture evenly among
each tortilla and roll up, or 'wrap'.
Servings per recipe: 6
Amount per serving: Calories: 400, Carbohydrate: 42 grams, Protein: 27 grams, Total Fat: 8
grams, Cholesterol: 63 mg, Sodium: 915 mg, Dietary Fiber: 3 grams
Buffalo Chicken Wraps
2 cups shredded, cooked chicken breast
½ cup reduced-fat blue cheese dressing
2 cups shredded romaine lettuce
1 cup peeled, seeded, diced cucumbers
2 tablespoons hot pepper sauce
4- 10” wheat tortillas
1 cup diced celery
1 cup peeled, shredded carrots
Combine chicken and hot-pepper sauce in a small bowl. Spread 2 tablespoons of blue cheese
over each tortilla. Arrange ½ cup romaine horizontally down the center of each tortilla. Top each
with ½ cup chicken, ¼ cup celery, ¼ cup cucumber, and ¼ cup carrots. Fold sides of each
tortilla toward the center. Starting from the bottom, tightly roll the tortilla up to the top.
Source: Volumetrics Cookbook
Chicken, Hummus, & Vegetable Wraps
3/4 cup hummus (regular, roasted bell pepper, or roasted garlic)
4 (8- to 10- inch) sun-dried tomato or spinach wraps, or whole-wheat flour tortillas
2 cups shredded skinless rotisserie chicken breast or chopped cooked chicken breast
½ cup thinly sliced carrots
½ cup chopped unpeeled cucumber
½ cup thinly sliced red radishes
2 Tbsp chopped fresh mint or basil
Tabasco hot sauce, optional
Spread hummus evenly over wraps all the way to edges. Arrange chicken over hummus;
sprinkle with hot sauce, if desired. Top with carrots, cucumber, radishes, and mint or basil. Roll
up tightly. Cut in half diagonally.
Makes 4 servings
*Per Serving: 308 calories, 32 g protein, 32 g carbohydrates, 10 g total fat, 1 g saturated fat, 60
mg cholesterol, 15 g dietary fiber, 540 mg sodium
*SOURCE: Diabetic Cooking Magazine “Stay Cool with No-Oven Recipes” Vol 1, No. 58,
July/Aug 2008 pp.22
Greek Pita Wraps
¼ cup low-fat mayonnaise
1 Tbsp lemon juice
1/8 tsp garlic powder
1 cup canned cannellini beans, drained and rinsed
1 cup chopped cooked chicken
1/3 cup crumbled feta cheese
1/4 tsp. dried oregano leaves
1/2 cup chopped green pepper
1 cup chopped tomato
8 lettuce leaves
8 whole grain tortillas
In medium bowl, combine mayonnaise, lemon juice, garlic powder, and beans. Mix well,
mashing beans slightly with fork. Stir in remaining ingredients except lettuce and tortillas. Place
lettuce leaves on tortillas, then top with filling. Roll up and serve or wrap in plastic wrap and
refrigerate up to 6 hrs.
Makes 8 servings
*Per Serving: 277 calories, 13 g protein, 37 g carbohydrates, 8 g total fat, 2 g saturated fat, 20
mg cholesterol, 3 g dietary fiber, 428 mg sodium
*SOURCE: Adapted from
Turkey & Tomato Panini
3 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 tablespoons shredded Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon lemon juice
Freshly ground pepper to taste
8 slices whole-wheat bread
8 ounces thinly sliced reduced-sodium deli turkey
8 tomato slices
2 teaspoons canola oil
Have four 15-ounce cans and a medium skillet ready by the stove. Combine mayonnaise,
yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of
the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top
with the remaining bread. Heat canola oil in a large nonstick skillet over medium heat. Place 2
paninis in the pan. Place the medium skillet on top of the panini, then weigh it down with the
cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to mediumlow, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1
to 3 minutes more.
Makes 4 servings.
*Per Serving: 272 calories, 10 g protein, 36 g carbohydrates, 4 g total fat, 1 g saturated fat, 27
mg cholesterol, 5 g dietary fiber, 680 mg sodium
Turkey-Vegetable Wraps
2 cups coarsely chopped smoked turkey breast (about 8 ounces)
2 cups mixed salad greens
1/2 cup fresh corn kernels (about 1 ear)
1/2 cup chopped red bell pepper
1/4 cup thinly sliced green onions
3 tablespoons light ranch dressing
4 (8-inch) flour tortillas
Combine first 6 ingredients in a large bowl, tossing well to coat. Warm tortillas according to
package directions. Top each tortilla with 1 cup turkey mixture; roll up. Cut each wrap in half
Makes 4 servings
*Per Serving: 240 calories, 17 g protein, 24 g carbohydrates, 8 g total fat, 1g saturated fat, 24
mg cholesterol, 2 g dietary fiber, 1099 mg sodium
Vegetable Quesadillas
1 whole wheat tortilla
1/4 cup shredded Mexican style cheese
1/8 cup diced green peppers
1/16 cup diced red onion
Salsa to dip
Place cheese, peppers, and onion on tortilla and fold over. Grill on George Foreman grill until
tortilla is crispy and cheese has melted. Cut into slices.
Per quesadilla: 280 Calories/33g carbohydrates/11g protein
Black Bean Salad
½ tomato, chopped
2 tbs. salsa
¼ cup onion, chopped
½ cup canned black beans
1 cup shredded romaine lettuce
¼ cup corn
2 tbs. Sour cream or soy sour cream
Combine tomato, salsa, and onion in a bowl. Stir in beans.
Spread romaine lettuce in a shallow serving dish. Top with beans/salsa mixture.
Microwave corn on High for 30 seconds. Distribute over salad.
Add sour cream.
Makes 1 serving with: 236 calories, 11 grams of protein, 6 grams of fat, 37 grams of
carbohydrates, 326 mg of sodium, 10 grams of fiber
Lemon Hummus
¼ to 1/3 cup freshly squeezed lemon juice
2 cups canned chickpeas, rinsed and drained
¼ cup tahini
2 teaspoons chopped garlic
1 teaspoon grated lemon zest (optional)
½ teaspoon salt
Puree ¼ cup lemon juice with the rest of the ingredients in a blender or food processor until the
texture is slightly chunky. Taste and, if desired, stir in more lemon juice.
2 T. serving = 90 calories, 13g cho, 3g fat, 3g pro, 2g fiber
Oven Fries
2 large russet potatoes, sliced into 1/4-inch-thick lengthwise strips
1 egg white, lightly beaten
1/4 teaspoon paprika
1/8 teaspoon salt
1/8 teaspoon pepper
Heat oven to 400°F. Coat baking sheet with cooking spray. Brush potatoes with egg white.
Sprinkle with paprika. Bake about 20 minutes, or until fries are nicely browned. Season with salt
and pepper.
Makes 4 servings.
*Per serving: 150 calories, 0 grams fat, 0 mg cholesterol, 32 grams carbohydrates, 3 grams
fiber, 4 grams protein.
Quick and Easy Chicken Noodle Soup
1 Tablespoon butter
½ cup chopped onion
½ cup chopped celery
4 (14.5 ounce) cans chicken broth
4 (14.5 ounce) cans vegetable broth
½ lb cooked chicken breast
1 ½ cups egg noodles
1 cup carrots
½ teaspoon dried basil
½ teaspoon dried oregano
Salt and pepper to taste
In a large pot over medium heat, melt butter. Cook celery and onion in butter, until just tender, 5
minutes. Pour in chicken and vegetable broths and stir in chicken, noodles, carrots, basil,
oregano, salt and pepper. Bring to a boil, then reduce to a simmer 20 minutes before serving.
Makes 6 servings
*Per serving: 180 Calories, 7 grams fat, 41 mg cholesterol, 13 carbohydrates, 1.6 grams fiber,
and 15 grams protein.
Roasted Vegetables
1 cup chopped broccoli
1 cup chopped cauliflower
½ red onion, chopped
1 cups sliced or baby carrots
1 cups fresh green beans
¼ teaspoon garlic powder
salt and pepper
Olive oil
1. Preheat oven to 425 degrees.
2. In a large bowl, combine veggies. To make it fast, buy veggies chopped and cleaned.
3. Sprinkle veggies with garlic powder and coat with olive oil (about 3 tablespoons). Mix well so
all veggies are coated.
4. Place on a large cookie sheet (or 2).
5. Roast for 15 minutes, stir, and roast for another 10-15 minutes. Veggies should begin to
brown, but not burn. Add salt and pepper to your liking.
Makes 4 servings with: 175 calories, 18 grams carbohydrate, 5 grams protein, 10 grams fat, 8
grams fiber, and over 100% of Vitamin C, Vitamin A plus a good dose of Vitamin E and “good
fats” for recovery and immunity.
BBQ Chicken Stir-Fry on Couscous
1 (10 ounce) box couscous
1 pound boneless, skinless chicken, cut into strips
1 tablespoon vegetable oil
1 red bell pepper, cut into thin strips
1 onion, sliced
1/3 cup honey mustard
1/3 cup barbecue sauce
Prepare couscous according to package directions. Keep warm. Heat oil in large nonstick skillet
over high heat. Stir-fry chicken for 5 minutes until well browned. Transfer to bowl. In the same
skillet, stir-fry bell pepper and onion strips for 3 minutes until crisp-tender. Return chicken to the
skillet. Stir in 2/3 cup of water, mustard and barbecue sauce. Heat to boiling, stirring often.
Serve over couscous.
Preparation 10 minutes, cooking time 10 minutes
Makes 4 servings.
Per Serving: 381 calories, 30 g protein, 42 g carbohydrates, 8 g total fat, 1 g saturated fat, 66
mg cholesterol, 2 g dietary fiber, 559 mg sodium
Spicy Mexican Chicken Skillet
1 to 2 teaspoon chili powder
¼ teaspoon salt
¼ teaspoon pepper
4 boneless skinless chicken breasts (about 1 1/4 lb)
1 teaspoon canola or soybean oil
1 can (15 oz) black beans, drained, rinsed
1 cup frozen corn
1/3 cup salsa (any variety)
Chopped fresh cilantro, if desired
Mix chili powder, salt and pepper. Sprinkle evenly over both sides of chicken. Spray 10-inch
skillet with cooking spray. Add oil; heat over medium heat. Cook chicken in oil 8 to 10 minutes,
turning once, until juice is clear when center of thickest part is cut (170°F). Stir in beans, corn
and salsa. Heat to boiling; reduce heat. Cover; simmer 3 to 5 minutes or until vegetables are
hot. Sprinkle with cilantro.
Makes 4 servings.
*Per Serving: 350 calories, 7 grams fat, 85 mg cholesterol, 33 carbohydrates, 11 grams dietary
fiber, and 40 grams protein
Apple Chicken Stir Fry
1 medium Golden Delicious apple, cored and thinly sliced
½ cup onions, chopped
1 cup carrots, thinly sliced
1 pound cubed boneless, skinless chicken breast
2 cups cooked brown rice (instant)
2 Tbsp. olive oil
1 cup frozen Chinese pea pods
1. Stir-fry cubed chicken breast in 1 tbs. Olive oil in non-stick skillet until lightly browned and
cooked (about 10 minutes – should not be pink inside). Remove from skillet.
2. Stir-fry onion, carrots, and 1 tbs. Olive oil in same skillet until carrots are tender.
3. Stir in pea pods and 1 tbs. Water, stir-fry 2 minutes.
4. Remove from heat, stir in apples.
5. Add to chicken, serve hot over cooked rice.
Makes 4 servings with: 329 Calories, 28 grams of fat, 6 grams of protein, 16 grams of
carbohydrates, 24 mg of sodium, 2 grams of fiber
Brown Sugar Salmon
4 fresh or frozen salmon fillets
1 tablespoon paprika
1 tablespoon brown sugar
1 teaspoon cinnamon
1 tablespoon orange zest (grated from fresh oranges)
½ teaspoon salt
Heat oven to 450°F. Place salmon fillets in roasting pan. Rub with mixture of paprika, brown
sugar, cinnamon, grated orange zest and salt. Roast 10 minutes or until just cooked through.
Serve with a whole grain side and steamed veggies (try packaged pine nut couscous and
steamed broccoli). Great source of omega-3 fatty acids, natural creatine, and complete protein.
Makes 4 servings.
*Per Serving: 387 calories, 64 g protein, 4 g carbohydrates, 11 g total fat, 2 g saturated fat, 165
mg cholesterol, 1 g dietary fiber, 505 mg sodium
Chicken Tacos
Prep time: 10 minutes
Yield: 4 Servings (serving size 2 tacos)
2 cups shredded roasted skinless, boneless chicken breasts
1/2 cup chopped fresh cilantro
1/2 cup bottled chipotle salsa
8 (6-inch) flour tortillas (preferably whole wheat)
1 cup chopped tomato
1/2 cup (2 ounces) pre-shredded reduced-fat cheddar cheese
1/2 cup diced peeled avocado
1/4 cup fat-free sour cream
1. Combine first 3 ingredients in a medium bowl, tossing well to combine. Spoon about 1/3 cup
chicken mixture onto each tortilla
2. Top each taco with 2 tablespoons tomato, 1 tablespoon cheese, 1 tablespoon avocado, and 1
1/2 teaspoons sour cream; fold in half.
Servings per recipe: 4
Per serving (2 tacos): Calories: 404; Carbohydrate: 40 grams; Protein: 33 grams; Fat: 12 grams
(high in “good” fats); Cholesterol: 69 mg; Sodium: 623 mg; Fiber: 3.5 grams; Iron: 3.4 mg;
Calcium: 193 mg
Crunchy Coconut Chicken Fingers
3 pounds chicken tenders
3 cups fat-free buttermilk
1 cup all purpose flour
4 large eggs, lightly beaten
1 ½ cups crushed corn flake cereal
1 ½ cups flaked sweetened coconut, chopped
2 teaspoons garlic powder
1 teaspoon salt
1 teaspoon curry powder or to taste
½ teaspoon ground cayenne pepper
Cooking spray
Soak boneless, skinless chicken tenders in buttermilk for 1 hour in the fridge. Drain chicken and
discard liquid. Combine chicken and flour in a medium bowl, tossing to coat. Preheat oven to
450. Place baking sheet in the oven. Place beaten eggs in medium bowl. Combine cornflakes
with the remaining ingredients (except cooking spray) in another shallow bowl.
Working with one strip at a time, dip into egg mixture; dredge in cornflake mixture. Repeat with
remaining chicken. Arrange fingers in a single layer on the preheated baking sheet coated with
cooking spray. Lightly coat chicken with cooking spray. Bake at 450 for 10-12 minutes or until
Makes 12 servings with: Cost: $1.58/serving
Easy Baked Fish Filets
8- 4 oz. frozen fish filets
½ tsp. garlic powder
1 Tbsp. lemon juice
½ tsp. pepper
1 Tbsp. olive oil
1 Tbsp. finely chopped onion
Thaw fish. Heat oven to 400 degrees. Arrange fish in ungreased baking dish. Sprinkle with
pepper and garlic powder. Mix olive oil, lemon juice, and onion. Drizzle over fish. Baked
uncovered until fish flakes very easily with fork (25-30 minutes). Serve with canned or frozen
peas, mixed vegetables, whole grain bread, and canned peaches.
Makes 4 servings with: 196 calories, 40 grams protein, 4 g fat, 1 g carbohydrate
Easy Pasta Primavera
2 Tablespoons cornstarch
1 14-ounce can chicken broth
1 teaspoon dried oregano leaves, crushed
¼ teaspoon garlic powder or 2 garlic cloves, minced
2 cups fresh broccoli, chopped
2 medium carrots, sliced
1 medium onion, cut into wedges
1 medium tomato, diced
¼ cup grated Parmesan cheese
8 ounces dry whole wheat pasta noodles (any shape)
Begin cooking pasta according to directions. Set aside when cooked. Mix cornstarch with ¾ cup
broth and set aside. Mix remaining broth, oregano, garlic, broccoli, carrots, and onion in
saucepot. Heat to a boil. Cover and cook on low heat 5 minutes, or until veggies are tender. Add
cornstarch/broth mixture. Cook and stir until mixture comes to a boil and thickens. Stir in tomato.
Toss with pasta and sprinkle with cheese.
Makes 4 servings.
*Per Serving: 302 calories, 15 g protein, 57 g carbohydrates, 3.5 g total fat, 1.5 g saturated fat,
5.5 mg cholesterol, 3 g dietary fiber, 473 mg sodium
Easy Turkey Burritos
½ cup chopped onion
2 garlic cloves, minced
1 lb 90-95% lean ground turkey
¼ cup water
3 tablespoons bottled salsa
2 teaspoons dried oregano
2 teaspoons ground cumin
1 ½ teaspoons chili powder
1 (4.5 ounce) can chopped green chilies, undrained
6 (8-inch) flour tortillas
1 cup shredded reduced-fat Mexican blend cheese
Heat large nonstick skillet coated with cooking spray over medium heat. Add chopped onion and
minced garlic, and cook for 3 minutes or until onion is tender. Add ground beef or ground turkey,
and cook for 10 minutes or until meat is browned, stirring to crumble. Stir in the water and the
next 5 ingredients, and then cover mixture and cook for 5 minutes over medium heat. Warm
tortillas according to package directions, and spoon 2 ½ tablespoons of cheese down the center
of each tortilla. Top each tortilla with ½ cup of the meat mixture, and roll up.
Makes 6 servings.
*Per Serving: 329 calories, 24 g protein, 32 g carbohydrates, 11 g total fat, 3 g saturated fat, 63
mg cholesterol, 4 g dietary fiber, 513 mg sodium
*Source: Cooking Light Magazine, November, 2003
French Bread Pizza
1 large French bread loaf
1 jar tomato and herb pasta sauce
1 pound cooked Canadian bacon
2 cups low-fat shredded mozzarella cheese
1 large can pineapple tidbits, drained
Preheat oven to 425°. Slice bread into two halves. Spread pasta sauce over bread. Add
Canadian bacon, pineapple, and cheese. Bake 10-12 minutes on a foil-covered cookie sheet, or
until cheese starts to brown.
Makes 6 servings.
*Per Serving: 630 calories, 39 g protein, 77 g carbohydrates, 18 g total fat, 7 g saturated fat, 64
mg cholesterol, 7 g dietary fiber, 2405 mg sodium
Honey Chicken Stir-Fry
1 pound boneless skinless chicken breasts, cut into 1 inch pieces
1 garlic clove, minced
3 teaspoons olive oil, divided
3 tablespoons honey
2 tablespoons reduced-sodium soy sauce
1/8 teaspoon salt
1/8 teaspoon pepper
1 (16 ounce) package frozen broccoli stir-fry vegetable blend
2 teaspoons cornstarch
1 tablespoon cold water
Hot cooked rice
In a large nonstick skillet or wok, stir-fry chicken and garlic in 2 teaspoons oil. Add the honey,
soy sauce, salt and pepper. Cook and stir until chicken is lightly browned and juices run clear.
Remove and keep warm. In the same pan, stir-fry the vegetables in remaining oil for 4-5
minutes or until heated through. Return chicken to the pan; mix well. Combine cornstarch and
cold water until smooth; stir into chicken mixture. Bring to a boil; cook and stir for 1 minute or
until thickened. Serve over rice.
One serving (1 cup stir-fry mixture; calculated without rice)
*Per Serving: 243 calories, 5 g fat (1 g saturated fat), 66 mg cholesterol, 470 mg sodium, 19 g
carbohydrate, 3 g fiber, 28 g protein.
Pecan-Crusted Tilapia
1/2 cup dry breadcrumbs
2 tablespoons finely chopped pecans
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
3 tablespoons all-purpose flour
4 (6-ounce) tilapia or snapper fillets (or any fish)
1 tablespoon vegetable oil, divided
4 lemon wedges
Combine first 5 ingredients in a shallow dish; combine buttermilk and hot sauce in a separate
medium bowl; place flour in another shallow dish. Coat 1 fillet in flour. Dip in buttermilk mixture.
Cover in breadcrumb mixture. Repeat procedure with remaining fillets: flour, buttermilk mixture,
and breadcrumb mixture. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high
heat. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork.
Repeat procedure with remaining oil and fillets. Serve with lemon wedges.
Makes 4 servings (serving size: 1 tilapia fillet)
*Per serving: Calories 302 (27% from fat); Fat 9g (sat 1.1g,mono 3.9g,poly 2.6g); Iron 1.3mg;
Cholesterol 64mg; Calcium 98mg; Carbohydrate 14g; Sodium 350 mg; Protein 38g; Fiber 0.9g
*Source: Cooking Light January 2003 at
Stir-Fry Chicken and Veggies
1 Tablespoon olive oil
1 pound chicken breast, cut in pieces
4 cups frozen mixed veggies (or fresh)
2 Tablespoons soy sauce
½ cup (1 small) chopped onion
4 whole wheat pita halves
1. Heat oil in a large, flat skillet. Add chicken (beef, pork, or tofu) and onions and stir-fry until
cooked through, about 8-10 minutes and remove from the pan.
2. Add frozen or fresh veggies and soy sauce. Cook until soft, about 5 minutes. Add chicken
back in and cook for another minute, until warm. Pack ¼ of mixture into pitas or eat with cooked
rice, pasta, or whole grain bread.
Makes 4 servings with: 340 calories, 28 grams carbohydrate, 40 grams protein, 8 grams fat plus
extra antioxidants
Healthy additions for a meal: 8 ounces skim milk + 1 cup canned pineapple in juice + 1 cereal
bar + 1 cup baby carrots (total meal = 700 calories + 50 grams protein). For more calories and
protein, eat 2 servings (2 pita halves) with 16 ounces skim milk, 1 cup pineapple, and 2 cereal
bars (total meal = 1,340 calories + 100 grams protein)
Turkey Burgers
3# ground lean turkey
1 cup chopped parsley
½ teaspoon salt
1 sweet apple, chopped into small pieces
1 cup seasoned bread crumbs
Form into burgers and grill in the Foreman 8-12 minutes (or until no longer pink inside)
Chicken Lasagna Florentine
2 (10 ¾ ounce) cans condensed, reduced fat cream of chicken soup, undiluted
1 (10 ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (9 ounce) package frozen diced cooked chicken (such as Tyson)
1 (8-ounce) carton reduced fat sour cream
1 cup 1% milk
½ cup grated fresh Parmesan cheese
1/3 chopped onion
½ teaspoon salt
¼ teaspoon pepper
1/8 teaspoon ground nutmeg
9 uncooked lasagna noodles
Cooking spray
1 cup shredded mozzarella cheese
Combine the first 10 ingredients in a large bowl; stir well. Place 3 uncooked lasagna noodles in
bottom of a 5-quart crock pot coated with cooking spray, breaking noodles in half as needed to
fit slow cooker. Spread one-third of spinach mixture over noodles; sprinkle with 1/3 cup
mozzarella cheese. Layer 3 more noodles, half of the remaining spinach mixture, and 1/3 cup
mozzarella cheese. Top with remaining noodles and spinach mixture; sprinkle with the
remaining 1/3 cup mozzarella cheese. Cover with lid. Cook on high 1 hour. Reduce to low and
cook 5 hours or until pasta is done.
Yield: 8 servings with 340 calories, 24 g protein, 12 g fat, and 31 g carb. Great source of
Creamy Stew Meat or Chicken
3 pounds lean stew beef (generally cut up or can buy sirloin roast and cut in pieces) or skinless
chicken pieces
1 can reduced fat cream of mushroom soup
1 can reduced fat cream of mushroom and garlic soup
1 envelope dry onion soup mix
Place meat in the crock pot. Pour soups over meat. Empty soup mix over mixture. Cook on
medium-low heat 7-8 hours. Stir and serve.
Slow Cooker Fajita Stew
3 pounds boneless beef top round steak or chicken breast pieces
1 onion, chopped (about 1 cup)
2 cloves garlic, minced (or 2 teaspoons chopped in oil)
1 14-ounce can diced tomatoes, undrained
1 ounce envelope fajita seasoning mix
2 red bell peppers, cut into 1” pieces
2 green bell peppers, cut into 1” pieces
¼ cup flour
¼ cup water (or a little more as needed)
Trim excess fat from meat and cut into 2” pieces. Combine with onion in a 3+ quart slow cooker.
Mix together fajita mix and undrained tomatoes; pour over beef. Cook on low for 7-8 hours or
until beef is tender. Place peppers on top. Cover and cook on high 15-20 minutes, or until
thickened, stirring occasionally. Serve with hot cooked rice or hot couscous.
Slow Cooker Orange Roast Pork
1 (3-1/2 lb.) pork loin roast
1 onion, chopped
6-oz. can frozen orange juice concentrate
¼ cup brown sugar
1 tsp. Salt
¼ tsp. Pepper
2 Tbsp. Flour
2 Tbsp. cold water
Trim roast of visible fat. Place onions in bottom of 3-4 quart crockpot. Sprinkle salt and pepper
over roast and place on top of onions. In a small bowl, mix together thawed orange juice
concentrated, brown sugar, salt, and pepper and pour over roast. Cover crockpot and cook on
low for 8 hours. Remove roast and onions from crockpot, cover, and set in low oven to keep
warm. Skim fat from juices in crockpot and discard. Then pour the juices into a large heavy pan.
Blend flour and cold water in small bowl and add to juices in pan. Bring to a boil and cook,
stirring frequently with a wire whisk until thickened. Serve gravy over roast and onions.
Pineapple Marinated Chicken or Pork
3 pounds lean boneless pork loin chops or boneless skinless chicken breasts
2 teaspoons soy sauce
¼ cup brown sugar
1 20-ounce can pineapple chunks (and the juice)
Place pork chops or chicken in crock pot. Pour soy sauce, brown sugar, and pineapple chunks
with juice over pork chops. Add ½ cup orange juice if needed. Cook on low for 6-8 hours or until
Pork and Slaw Sandwiches
1- 3 pound lean boneless pork loin roast
1 cup water
1 (18-ounce) bottle barbeque sauce
2 tablespoons brown sugar
1 ½ tablespoons hot sauce
½ teaspoon salt
½ teaspoon pepper
2 ½ cups prepackaged cabbage-and-carrot slaw
1/3 cup light coleslaw dressing
15- 2 ounce hamburger buns (or whole wheat pitas)
Trim fat from roast. Place roast and water in a 4+ quart electric slow cooker. Cover with lid.
Cook on high for 7-8 hours or until meat is tender. Drain pork; discard cooking liquid. Return
pork to slow cooker, and shred with 2 forks. Add barbeque sauce and next 4 ingredients to pork
in slow cooker; stir well. Reduce to low. Cover and cook 1 hour. Combine cole slaw and
dressing in a bowl. Toss well. Serve barbecue on buns with cole slaw. Makes 15 servings with
330 calories, 22 g protein, 9 g fat, and 38 g carbs. Great source of iron.
Pork Chops Supreme
2-3 pounds boneless, lean pork loin chops
1 onion, sliced (about 1 cup)
1 can reduced fat cream of celery soup
3 potatoes, peeled and sliced
salt and pepper to taste
Put onions and potatoes in bottom of crock pot. Top with pork chops, salt and pepper. Pour
soup over chops. Cook on low for 8 hours or on high for 4-5 hours.
Crock Pot Roast Beef
3 pounds boneless, thawed lean loin or round roast
1 package au jus mix (about 1 ounce)
1 package Italian salad dressing mix (1/2 ounce)
2 teaspoons chopped garlic
1 can (10.5 ounces) beef broth
½ cup water
Place roast in 3+ quart crock pot. Combine sauces, garlic, broth, and water and pour over beef.
Cover and cook on low for 8 hours.
Turkey Sausage and Baked Bean Stew
1 pound sliced smoked turkey sausage / veggie sausage
2 15 oz cans pork & beans or vegetarian beans
2 15 oz cans garbanzo beans, drained
1 cup sliced carrots
¾ cup bbq sauce
1 small onion, sliced
1. In crock-pot, combine sausage, beans, carrots, bbq sauce, and onion
2. Cover and cook on low for 6-8 hours or on high for 3-4 hours.
Makes 6 servings with: 396 calories, 47 grams carbohydrate, 24 grams protein, 11 grams fat
Heart Healthy Trail Mix
2 c. uncooked old-fashioned oats
1/2 c. almonds
1/2 c. walnuts
1 c. dried blueberries
1 c. dried papaya
1/2 c. dark chocolate chips
2 Tbsp vegetable oil
1/4 c. honey
Preheat oven to 350°F. Line a sided sheet pan with parchment paper. In a large bowl, stir
together rolled oats, almonds, walnuts, & fruit. Drizzle with oil and honey and toss thoroughly.
Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about
20 to 25 minutes; let cool. Mix in dark chocolate morsels.
Makes 6 servings
*Per Serving: 437 calories, 9 g protein, 57 g carbohydrates, 22 g total fat, 4 g saturated fat, 0
mg cholesterol, 7 g dietary fiber, 14 mg sodium
High Protein - High Carb Trail Mix
1 package (16 ounces) banana nut granola
1 package (15 ounces) raisins
1 package (14 ounces) milk chocolate M&M's
1 can (12 ounces) honey roasted peanuts
In a large bowl, combine all of the ingredients. Store in an airtight container.
Makes 11 servings
*Per Serving: 662 calories, 14 g protein, 92 g carbohydrates, 15 g total fat, 4 g saturated fat, 3
mg cholesterol, 3 g dietary fiber, 73 mg sodium
Low Calorie Fruit Mix
2 cups Cheerios cereal
1 cup dried pineapple, chopped
1 cup dried blueberries
1 cup dried apricots, sliced
1 bag (1 ounce) freeze-dried strawberries
1/3 cup unsalted dry-roasted peanuts
¼ cup semisweet chocolate chips
¼ cup dry-roasted sunflower seeds
In a bowl, combine all ingredients.
Makes 12 servings
*Per Serving: 198 calories, 3 g protein, 37 g carbohydrates, 5.2 g total fat, 1.3 g saturated fat, 0
mg cholesterol, 4 g dietary fiber, 48 mg sodium
*SOURCE: Fiber Up Slim Down Cookbook. The Editors of America's Leading Healthy Lifestyle
Magazine. (2008). Rodale Inc.
No Bake Protein Bar
2 cups dry oats
½ cup nonfat dry milk
5 scoops pure whey protein powder (110g whey)
5 tbsp ground flax seeds
1 cup sunflower seeds
1 cup dry roasted peanuts
1 cup craisins
1 cup raisins
2 cups roasted almonds
1 cup natural peanut butter
~1 ½ cup water (add to consistency)
Mix all ingredients together.
Makes 24 servings with 338 calories, 14 g protein, 38 g carbohydrate, 19 g total fat, 2 g
saturated fat, 7 g dietary fiber, 420 mg sodium
Source: Recipe from Illini Matt McHugh
Strawberry Sports Bars
2 cups nonfat vanilla yogurt
2 tablespoons honey
2 cups washed and fresh diced strawberries (cut into small pieces)
2/3 cup nonfat dry milk
1 ½ cups Grape Nuts cereal
2/3 cup dry oatmeal
In a blender, combine the yogurt, honey, and strawberries. In a large bowl, combine the dry
milk, Grape Nuts, and oatmeal. Pour yogurt mixture over and mix well. Pour into a 9x13 inch
pan and freeze. Cut into 18 bars.
Per bar: 96 Calories/20g carbohydrates/4g protein
Cherry Banana Recovery Smoothie
2 cups nonfat skim milk or soy milk
2 packets Vanilla Carnation Instant Breakfast
1 frozen or fresh banana
1 cup frozen cherries
1-2 cups ice
Blend all ingredients until smooth.
Makes 2 servings
*Per serving: 380 calories, 80 grams carbohydrate, 15 grams protein, 1 gram fat, 1 gram fiber,
450 mg calcium (45% of needs), and a super dose of recovery antioxidants.
This can serve as a “mini meal” when you are in a hurry or can’t get in a full meal after
Chocolate Berry Shake
2 cups frozen strawberries, raspberries, or blueberries
2 cups skim milk
2 cups fat-free strawberry, raspberry, or blueberry yogurt
½ cup fat-free chocolate syrup
Blend and enjoy!
*Per serving: 380 calories, 80 grams carbohydrate, 15 grams protein, 1 gram fat, 1 gram fiber,
450 mg calcium (45% of needs), and a super dose of recovery antioxidants.
Makes 4 servings- Cost: $1.32/serving
Chocolate Peanut Butter Recovery Smoothie
½ c. skim milk
1 T. silken tofu
1 ½ T. peanut butter
1 t. sugar
1 banana
1 T. chocolate syrup
½ c. ice cubes
Makes 1 serving
Combine all ingredients in blender, and blend until smooth and frothy.
Makes 1 serving. This is a perfect smoothie for recovery after workouts. It contains a perfect mix
of carbs and protein (plus whey protein and soy protein, two super protein sources for muscles).
*Per Serving: 333 calories, 13 g protein, 45 g carbohydrates, 14 g total fat, 3 g saturated fat, 2
mg cholesterol, 3 g dietary fiber, 203 mg sodium
*SOURCE: The Recipe Link-
Easy Fruit Smoothie
1 frozen banana
6 oz. calcium fortified orange juice
½ c. frozen berries or peaches
½ c. ice cubes
Combine all ingredients in blender, adding ice last. Blend just a few seconds, until smooth.
Makes 1 serving. This is a great source of calcium plus extra fiber and really fills you up on very
few calories!
*Per Serving: 220 calories, 1 g protein, 54 g carbohydrates, <1 g total fat, 0.24 g saturated fat,
0 mg cholesterol, 4 g dietary fiber, 4 mg sodium
Angel Food & Fruit Salsa
1 cup chopped cantaloupe
1 cup blueberries
1 cup chopped strawberries
2-3 tablespoons of sugar
2 tablespoon lime juice
1 (14 oz.) angel food cake loaf sliced in half
Heat grill or hot skillet. In medium bowl, combine all fruit, sugar, and lime juice; mix well. When
ready to grill, place cake halves, cut side down, on grill or skillet over medium heat for 30 to 60
seconds or until golden brown. To serve, cut each cake half into 8 pieces; place on individual
dessert plates. Top each with fruit salsa mixture.
Makes 16 Servings (1 serving: 1 slice)
*Per serving: Calories 82, Protein 2 g, Carbohydrate 18 g, Fat 0 g, Saturated fat 0 g, Cholesterol
0 mg, Sodium 125 mg, 1 g fiber
Chocolate Chip - Oatmeal Cookies
½ cup sugar
1 cup whole wheat pastry flour
¾ cups oats
1/3 cup skim milk
½ cup vegetable oil
2 egg whites
½ teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon nutmeg
1 cup semi-sweet chocolate chips
1 cup walnuts
½ teaspoon salt
Combine dry ingredients. Mix in oil, egg and milk. Add spices and salt. Add chocolate chips and
nuts. Bake at 350 for 10-12 minutes.
Makes 24 large cookies.
Chocolate Fondue
6 ounces semisweet chocolate
4 tablespoons nonfat evaporated milk
2 teaspoons vanilla extract
6 cups fresh fruit chunks (strawberries, pineapple, bananas)
Makes 6 servings. Melt in a fondue pot or crockpot (or on the stove on low), stirring. Spear fruit,
dip, and enjoy!
Fruit and Yogurt Parfaits
2- 16-ounce containers nonfat vanilla yogurt
4 bananas, thinly sliced
2 cups fresh strawberries, washed and diced into small pieces.
2 cups low-fat granola
Fill bottoms of 8 cups with ¼ cup yogurt. Add ½ sliced banana to each cup. Sprinkle with 2
Tablespoons granola. Add ¼ cup yogurt. Top with ¼ cup strawberries and 2 Tablespoons
Makes 8 servings.
*Per Serving: 211 calories, 7 g protein, 44 g carbohydrates, 2 g total fat, 0 g saturated fat, 2 mg
cholesterol, 4 g dietary fiber, 128 mg sodium
Moist and Healthy Muffins
2 cups wheat bran
1½ cup white flour
1½ teaspoons salt
1 cup brown sugar
1 teaspoon baking soda
1½ cups lowfat buttermilk
2 eggs
1 cup Benecol margarine (regular version)
1 cup ground flaxseed (meal)
¼ cup molasses
Preheat oven to 425 degrees F. Grease muffin cups or line with paper muffin liners. Mix
together wheat bran and buttermilk; let stand for 10 minutes. Beat together Benecol, egg,
brown sugar and molasses and add to buttermilk/bran mixture. Sift together flour, baking soda,
flaxseed and salt. Stir flour mixture into buttermilk mixture, until just blended. Spoon batter into
prepared muffin tins. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of a
muffin comes out clean. Cool and enjoy! Spread with 100% fruit spread, if desired.
Makes 24 servings.
*Per Serving: 144 calories, 3 g protein, 18 g carbohydrates, 6 g total fat, 1 g saturated fat, 29
mg cholesterol, 3 g dietary fiber
Super Snickers Dessert
4 cups (1 quart) nonfat vanilla yogurt
4 regular-size Snickers, chopped into small pieces
4 Granny Smith apples, chopped into small pieces
4 bananas, sliced
Place yogurt in a large bowl. Chop fruit and mix into yogurt quickly, before browning. Add
chopped Snickers, and mix all ingredients thoroughly. This is a great way to get in your fruits,
while enjoying a quick and easy “recovery dessert.”
Makes 8 servings
*Per serving: 250 calories, 45 grams carbohydrate, 7 grams protein, 7 grams fat, 3 grams fiber,
and 150 mg calcium (15% of daily needs).