HEALTHY recipe thread-REAL FOOD for real appetites

love4fitnesslove4food_wechange

Okay, so for all those people who care about their health, beyond merely calorie counting and scale watching...this thread is for you. My goal is to create a compilation of tasty but healthy recipes. The calories counts might be high, low, or somewhere in between. But we're talking REAL FOOD for REAL APPETITES!

I'LL START WITH THE FIRST RECIPE! ENJOY!!

PUMPKIN CHEESECAKE

Cooking spray
1/2 cup graham cracker crumbs (about 4 cookie sheets)
1/4 cup granulated sugar
1/4 cup packed brown sugar
1 (8-ounce) block 1/3-less-fat cream cheese
1/2 cup canned pumpkin
1 tablespoon all-purpose flour
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
3/4 teaspoon vanilla extract
1 large egg
Preparation

Preheat oven to 325°.
Coat a pan with cooking spray, and sprinkle pan evenly with crumbs.
Combine sugars and cream cheeses in a large bowl; beat with a mixer at medium speed until smooth. Add other ingredients and mix well.
Pour cheese mixture into prepared pan. Bake at 325° for 35 minutes or until center is just set. Turn oven off, and partially open oven door. Cool cheesecake in oven 1 hour.
Remove cheesecake from oven, and cover. Chill at least 8 hours or overnight.

chrissyh

Diner Meat loaf muffins and Spicy honey brushed chicken thighs- recipes from MFP thread are amazing and family favorites of ours

megandunn18

I found a recipe for Snickerdoodle pancakes, and they are SO GOOD!

(Makes about 6 pancakes)
1/2 cup all-purpose flour
1/2 tsp baking powder
1 tsp cinnamon
1T plus 1 tsp sugar
1/2 cup plus 2T milk
1/2 tsp vanilla extract
tiny bit over 1/16 tsp salt (don’t omit)

Just mix it all together, and fry like a regular pancake. For toppings, you can spread with butter and cinnamon-sugar. Then voila! Your breakfast is served

pinkleah456

Fajita Chicken

Serves 4

4 chicken breasts cut into strips
2 small onions
2-3 garlic cloves
1 red pepper
1 yellow pepper
1 orange pepper
Chopped tomatoes
Fajita spice mix
1 calorie spray oil

Method:
Fry the garlic and onion in 1 calorie spray until soft
Add the chicken and cook until it turns white
Add the peppers
Mix the fajita spice mix with the chopped tomatoes and pour over the chicken/pepper/onion mix
Simmer for 10-15 minutes

270 calories per serving, very tasty!
Serve with rice/cous cous, whatever you fancy.

calamitydown

some people may want to leave the cheesecake in the oven for more than an hour, preferably overnight, to prevent cracking (depending on the climate where they live)

fuhrmeister

Celery Root Soup

olive oil
1 celery root 3in in diameter grated
1 medium onion diced
1 quart chicken or vegetable stock ( I use homemeade or low fat)
seasoning of choice like herbamare, mrs. dash or salt and pepper

cook celery root and onion in olive oil 2-3 min till onions are tranlucent
add stockand seasoning and bring to a boil
serves about 6 about 60 per bowl depending on the stock you use
You can sub just about any vegge for teh celery root and just puree the soup.

I serve this with grilled turkey and cheese sandwiches. use low fat cheese if you like.

TluvK

Love4Fitness - thanks for starting this thread! Can't wait to start gathering yummy, real food recipes.

Crock Pot Asian Pork with Mushrooms (from Skinnytaste.com)
Ingredients:

2 lb lean boneless pork sirloin roast (aka pork center rib roast, pork center loin roast)
kosher salt and fresh cracked pepper
Non-stick oil spray (I used Smart Balance spray)
1 cup low-sodium fat-free chicken broth
1/2 cup reduced-sodium soy sauce (for gf use gf tamari)
1/3 cup balsamic vinegar
3 tbsp agave (or sugar)
1 tsp hot sesame oil (aji oil) (or use sesame oil + pinch red pepper flakes)
1/2 tsp Chinese five spice (I used McCormick)
3 cloves crushed garlic
1 tbsp fresh grated ginger root
8 oz sliced mushrooms (I used baby bella)

For topping:

1/4 cup chopped scallions
1/4 cup chopped cilantro


Directions:

Season pork on all side with salt and fresh cracked pepper. Heat a skillet on medium-high heat, spray with a little oil and brown the pork on all sides for about 7 - 8 minutes.
In the crock pot, combine the broth, soy sauce (or Tamari), balsamic, agave, sesame oil, Chinese five spice, garlic and ginger; add the pork and set the slow cooker to 8 hours on low.
Thirty minutes before the timer goes off, remove the pork and set aside to rest a few minutes; add the mushrooms to the crock pot, cover and cook on low for 30 minutes.
Meanwhile, shred the pork using two forks.
When the mushrooms are tender, remove about 1 cup of the broth and reserve if needed. Add the shredded pork to the crock pot and mix well. If adding baby spinach, add at the end and cover a few minutes until it wilts.

TluvK

Another one from Skinnytaste.com

Cauliflower Fritters
Servings: 12 • Size: 2 fritters
Calories: 108.9 • Fat: 6.6 g • Protein: 3.8 g • Carb: 9.4 g • Fiber: 2.1 g
4 cups steamed cauliflower (roughly chopped)
2 cloves garlic, crushed
1 cup whole wheat flour
2 eggs
1/2 cup Pecorino Romano
1/4 cup parsley, finely chopped
1/4 cup hot water
salt and pepper
1/4 cup olive oil


In a large bowl, combine cauliflower, flour, garlic, eggs, grated cheese, parsley, salt and pepper. Add water so that batter becomes slightly more dense than pancake batter.

On medium-low heat, add 1 tbsp of oil in a 10 inch skillet coating bottom of the pan. Use a 1/4 cup measuring cup to form fritters. You can fit 4 fritters at a time. Cook until golden brown, turn and cook another few minutes. Add a little more oil to the pan, and repeat with the remaining batter.

Makes 24 fritters.

Sabresgal63

Bump for later. Thanks!:bigsmile:

i_am_asparagus

Bump!

jkuhn71

Bump to get this in My Topics!

love4fitnesslove4food_wechange

Mustard Crusted Salmon

Ingredients

1 1/4 pounds center-cut salmon fillets, cut into 4 portions (5 oz each portion)
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1/4 cup reduced-fat sour cream
2 tablespoons stone-ground mustard
2 teaspoons lemon juice
Lemon wedges

Preparation
1.Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.

2.Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.

3.Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

NutritionPer serving: 198 calories; 8 g fat ( 2 g sat , 6 g mono ); 72 mg cholesterol; 2 g carbohydrates; 29 g protein; 0 g fiber; 375 mg sodium; 560 mg potassium.

jyork5407

Bump for future reference. Thanks!

bprague

bump!

lucyhoneychurch

Bump! Can't wait to read all these and eventually add to my repertoire of meals. I'm a terrible cook!

Oishii

Bumping for later.

MrsJax11

We do awesome, fresh salads every night.

in the bottom of your salad bowl - mix 1 tbs EVOO, a dash of garlic powder, salt and pepper
Squeeze the juice of a tomato into the mix; dice the mushed tomato and mix in;
add shredded carrots, 1 oz crumbled feta or cheese of choice, a tbs minced onion, and whatever other veggies you have on hand
(I also like to add diced pear or apple)
Mix in one bag of salad mix (I prefer 50/50 blend) and toss; sprinkle with balsamic or red wine vinegar and toss again.

This is a staple in our house and serves two for around 120 calories each.

spacegirlz

bump!

fimm

Thank you for starting the thread!

idauria

Those are great recipes! I might have to try that pork one.

dls06

Chicken Strips with Honey mustard sauce

Serves 4
Ingredients
4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips
1/4 cup fat-free milk
1/4 cup all-purpose (plain) flour
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
2 tablespoons canola oil

For the dipping sauce
1/2 cup honey
1/4 cup Dijon mustard

Directions
In a large bowl, add the chicken strips. Pour milk over the chicken and mix to coat well. Place in a single layer on wax paper.

In a small bowl, mix together the flour, salt and pepper. Sprinkle over the chicken strips, turning the chicken to coat evenly. Shake to remove excess.

In a large, nonstick frying pan, heat the canola oil over medium-high heat. Place the chicken strips in an even layer in the pan. Saute, turning once on each side until golden brown, about 2 minutes. Remove and place on paper towels to drain.

To make the dipping sauce, combine the honey and Dijon mustard in a small bowl. Stir to mix evenly.

Nutritional Analysis(per serving) Serving size: 3 chicken strips and 3 tablespoons sauce
Calories 380 Cholesterol 75 mg Protein 30 g Sodium 210 mg Carbohydrate 42 g Fiber 0 g
Total fat 10 g Potassium 274 mg Saturated fat 2 g Calcium 35 mg Monounsaturated fat 4 g

dls06

Herb Crusted baked Cod

Serves 4
Ingredients
3/4 cup herb-flavored stuffing
4 cod fillets, each 4 ounces
1/4 cup honey


Directions
Preheat the oven to 375 F. Lightly coat a 9-by-13 inch baking pan with cooking spray.

Place stuffing in a sealed bag. Crush until it has a crumb texture.

Brush the fillets with honey. Discard any remaining honey. Place a fillet in the bag of stuffing. Shake the bag gently to coat the cod evenly. Place the fillet on the baking dish and repeat with the remaining fillets.

Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Nutritional Analysis(per serving) Serving size: 1 fillet
Calories 169 Cholesterol 49 mg
Protein 21 g Sodium 162 mg
Carbohydrate 18 g Fiber 1 g
Total fat 1 g Potassium 477 mg
Saturated fat < 1 g Calcium 26 mg
Monounsaturated fat < 1 g

Alexa712

Bump............

radicalreader

Spinach Quiche
Serves 6 dinner or 8 lunch

1 Pie Crust
1/2 vidalia onion, chopped
10 oz frozen spinach (thawed and drained)
2 Tbl minced garlic
4 beaten eggs
1/2 cup greek yogurt
1/2 cup half-and-half, light cream, or milk
1/4 teaspoon salt
1/8 teaspoon ground white pepper
Dash ground nutmeg (optional)
2/3 cup shredded cheddar cheese (about 3 ounces)
1/2 cup shredded Swiss or Parmesan cheese (2 ounces)


1. Prepare pie crust. Line the unpricked pastry shell with a double thickness of foil. Bake in a 450 degree F oven for 8 minutes. Remove foil. Bake for 4 to 5 minutes more or until pastry is set and dry. Reduce oven temperature to 325 degrees F.
2. Meanwhile, in a large skillet sauté onion in cooking spray until tender. Add garlic and spinach. Sauté until spinach is wilted and tender.
3. In a bowl stir together eggs, yogurt, cream/milk, salt, pepper, and, if desired, nutmeg. Stir in onion/spinach mixture and cheeses.
4. Pour egg mixture into the hot, baked pastry shell. Bake in the 325 degree F over for 45 to 50 minutes or until a knife inserted near the center comes out clean. If necessary, cover edge of crust with foil to prevent overbrowning. Let stand for 10 minutes before serving.
5. Makes 6 servings. (I will usually eat 1/6 for dinner or 1/8 for lunch. To get nutrition for 1/8, just multiply by .75 or 3/4)

Nutrition based on 6 servings made with 1% milk and Kraft 2% cheddar:
Per serving ...
Calories = 267
Calcium = 39
Protein = 15
Fiber = 2
Fat = 15
Sodium = 428

love4fitnesslove4food_wechange

Herb Crusted baked Cod

Serves 4
Ingredients
3/4 cup herb-flavored stuffing
4 cod fillets, each 4 ounces
1/4 cup honey


Directions
Preheat the oven to 375 F. Lightly coat a 9-by-13 inch baking pan with cooking spray.

Place stuffing in a sealed bag. Crush until it has a crumb texture.

Brush the fillets with honey. Discard any remaining honey. Place a fillet in the bag of stuffing. Shake the bag gently to coat the cod evenly. Place the fillet on the baking dish and repeat with the remaining fillets.

Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Nutritional Analysis(per serving) Serving size: 1 fillet
Calories 169 Cholesterol 49 mg
Protein 21 g Sodium 162 mg
Carbohydrate 18 g Fiber 1 g
Total fat 1 g Potassium 477 mg
Saturated fat < 1 g Calcium 26 mg
Monounsaturated fat < 1 g

YUMMY! I've got to try this!

jkuhn71

Protein Pumpkin Muffins (recipe came from Neghar Fonooni's blog @ www.negharfonooni.com):

Wet stuff:
15 ounces canned organic pumpkin
2 egg whites

Dry stuff:
1 cup oats, ground in food processor
2 scoops vanilla protein powder (this had 23g per scoop!)
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/4 cup splenda (you could certainly use sugar or agave nectar if you don't mind the calories)
Handful chopped walnuts

Mix all that junk up and transfer to a muffin tin coated with nonstick spray, filling each muffin cup about halfway. Put into a 350 degree oven and bake for just 8-10 minutes. Seriously. Did you listen to the part about the rock muffins? They will look like they are undone, but they will settle and be golden outside, moist inside. This mixture made 9 muffins.

JKUHN71's NOTE: I left the walnuts out (I don't care for walnuts) and I substituted 1.5 tsp of pumpkin pie spice for the 1 tsp cinnamon and 1/2 tsp nutmeg. Also - I baked mine in a stoneware muffin pan, so I baked them longer than Neghar suggested (about 13 minutes) and thought they were still a tad underbaked...but I LOVE underbaked things, so it was perfect for me! I wasn't sure how these would taste based on looking at the ingredients, but after tasting them - I thought they were DELICIOUS. Before eating one (or TWO!), I would warm it up in the microwave, cut it down the middle and spread some Philadelphia Pumpkin Spice Cream Cheese on it! YUM!

jkuhn71

Another Neghar Fonooni recipe from her blog (I haven't tried this one yet, but plan to this weekend!). Oh - and if you haven't figured it out, I'm a BIG fan of pumpkin!

Pumpkin Protein Pancakes

1/2 cup organic canned pumpkin
2 egg whites (1/2 cup)
1/4 cup water
1 cup rolled oats, ground into a fine powder (use a food processor or a blender)
1 big scoop vanilla protein powder (the one I used had 23grams protein per scoop)
1/4 cup splenda (which you could certainly leave out or substitute-maybe a pinch of stevia?)
1 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon vanilla extract
1/2 teaspoon salt
dash of nutmeg (this has a really strong flavor, be careful!)

Put everything in a bowl except the water, and use a whisk to blend at a medium/high speed. Add the water last and plus/minus to get the desired consistency. You may choose to substitute or add ingredients which could possibly call for more or less water. The batch will be pretty thin which is exactly what you want. Coat a pan or griddle (I use a cast iron skillet) with non-stick spray (I use Trader Joe's olive oil spray) and heat to medium. Take care not to make the pan too hot as they will burn...ask me how I know? Use a ladle or large spoon to drop 3-4 inch circles onto the pan. They will not bubble when they are ready to turn, like normal pancakes, so you will need to check with a spatula if they are ready to turn. This batch made 9 pancakes.

mk0811

I found a recipe for Snickerdoodle pancakes, and they are SO GOOD!

(Makes about 6 pancakes)
1/2 cup all-purpose flour
1/2 tsp baking powder
1 tsp cinnamon
1T plus 1 tsp sugar
1/2 cup plus 2T milk
1/2 tsp vanilla extract
tiny bit over 1/16 tsp salt (don’t omit)

Just mix it all together, and fry like a regular pancake. For toppings, you can spread with butter and cinnamon-sugar. Then voila! Your breakfast is served

Wow, these sound incredible! Thanks for sharing - will definitely be giving them a try.

comeback0903

toco dip

1lb extra-lean ground beef or chicken or turkey
mccormick taco mix
1 can refried beans
4 tablespoon light sour cream
scallions
1 small bag mexican shredded cheese

make ground beef as instructed in the mccormick package

on a glass pan spread the refried beans, then spread the cooked beef, then add the four tablesppons of sour cream thru out the pan, then spreadthe mexican cheese to cover all the pan then add chopped scallions.

I cut the dip into 6 sections to knowserving size each section was around 368 calories( would be less with ground turkey or chicken)

you could eat it with a handful of tostitos or a wheat tortilla.

I mostly make it as a dip for parties but its also a good meal. My moms invention/recipe I took the time to post the recipe on MFP to get calorie information.



I had friends over this day sothe dip was an appetizer and I also made guacamole and chicken and beef fajitas.

robin52077

bump

Rae6503

So I modify this:

http://www.cooks.com/rec/view/0,1826,153171-230194,00.html

Makes 8 servings, but can easily be halved for 4 servings. Makes great take-to-work leftovers. I also used ground Turkey the other day and it was good. I top with ketchup after cooking. (Cooked ketchup is nasty. That's the way my mother used to make meatloaf).

2lbs 93% ground beef
2 eggs
1 and 1/3 cups old fashioned oats
1 can no-salt add diced tomatoes (not drained)
1/2 cup onions
1/2 cup water
Mrs. Dash
Garlic

Mix all ingredients (I don't measure the spices but if I had to guess 2 tbsp Mrs. Dash, 1 tsp garlic). Put in well greased 9 x 13in glass pan, cook for an hour at 350.

8 servings

324 calories
13g carbs
33g protein
15g fat
2g fiber
191 sodium