Healthy Recipes

Recipe of the Month

Watermelon Soup

1/2 watermelon (use seeded, not seedless)
3 limes
1/4 cup honey
1 cup mint leaves, chopped

1. Remove seeds from watermelon and puree in a blender.
2. Place in a 3-4 quart size bowl.
3. Squeeze the juice from the three limes and add lime juice to watermelon puree.
4. Warm honey in the microwave for 10 seconds and stir into soup.
5. Stir in chopped mint and chill for 4-6 hours before serving.

This is a refreshing soup. Watermelon is rich in the phytochemical lycopene. Lycopene is proven to fight prostrate cancer and possibly breast cancer. Serve in chilled bowls. Enjoy!

Serving size: 1 cup
Per 1 cup serving: 120 calories, 0 grams fat

Previous Recipes of the Month

Banana Chocolate Chip Muffins

1 cup all-purpose flour (I use whole wheat pastry flour here, too)
¾ cup whole wheat pastry flour
1/3 cup packed brown sugar (I don’t pack)
1 teaspoon baking powder
1 teaspoon baking soda
1 cup mashed bananas (about 2)
½ cup plain fat-free yogurt (I use 2/3 cup or they are dry using all ww flour)
1 egg
1 egg white
2 tablespoons canola oil
½ cup miniature chocolate chips

1. Line 12 muffin cups with paper liners or spray with nonstick cooking spray.
2. Combine the all-purpose flour, whole wheat flour, brown sugar, baking powder and baking soda in a bowl and mix well.
3. Combine the bananas, yogurt, egg, egg white and canola oil in a bowl and mix well. Add to the flour mixture, stirring just until moistened. Fold in the chocolate chips.
4. Fill the muffin cups 2/3 full. Bake at 375 degrees for 20-25 minutes or until a wooden pick inserted in the center comes out clean. Remove to a wire rack.

   Tip: The use of miniature chocolate chips is a great way to include chocolate in your recipes. Because they are small, the chocolate chips disperse will in batters. For most recipes, you can cut the amount of chocolate chips by half and still enjoy that rich chocolate flavor.

Makes 4 Servings
1 muffin = 185 calories, 4g protein, 31g carbs, 6g fat, 3 g fiber(made w/all ww flour)

Lemon Chicken Spaghetti

I like passing on recipes that I know have been well tested (by my own children with distinguished tastes) and by a mom (that's me) with limited time to cook. Enjoy trying this healthy, ten-or-less ingredients, and prepared in under 30 minute recipe. Toss in 2 cups of steamed broccoli or accompany this dish with a side salad. A small crusty roll on the side would be great!

Enjoy! Tracey

8 ounces Barilla Plus, Enriched Multigrain Pasta, spaghetti style
3 boneless skinless chicken breast halves
½ teaspoon lemon pepper
2 garlic cloves, minced
1 tablespoon olive oil
¼ cup lemon juice
black pepper to taste
2 tablespoons chopped fresh parsley
or 1 tablespoon dried parsley
¼ cup grated Parmesan cheese

1. Cook the pasta according to package directions; drain. Cover to keep warm.
2. Sprinkle the chicken breasts with lemon pepper on both sides. Grill over hot coals or sauté in 1 teaspoon of olive oil in a pan for 4-5 minutes per side or until no pink shows in the middle. Cut chicken into strips. Cover to keep warm.
3. Saute the garlic in the olive oil in a saucepan for 1 minute. Stir in lemon juice and black pepper. Cook until heated, stirring constantly. Add to the pasta, tossing to coat.
4. Spoon the pasta onto a serving platter. Top with the chicken. Sprinkle with the parsley and cheese. Serve.

Makes 4 Servings
Nutrition Information Per Serving: 365 Calories, Protein 47 g, Carbohydrates 16 g, Fat 11 g (saturated 3.5 g), Fiber 2 g, Sodium 365 mg

Soy or Dairy Shake

¾ cup soy milk, preferably calcium fortified, or skim milk
¾ cup orange juice, preferably calcium fortified
1 to 2 tablespoons oat or wheat bran*
1 to 2 tablespoons wheat germ*
1 to 2 tablespoons ground flaxseed meal*
2 to 3 ounces soft tofu. or ˝ cup plain, fat-free yogurt
6-8 baby carrots, or one large raw carrot, chopped
¾ cup fresh or frozen fruit
1 teaspoon honey

1. In a blender, combine the milk and juice. Turn on the blender, and carefully add the bran, wheat germ, and flax. (This keeps the dry ingredients from sticking to the side of blender.)
2. Stop the blender and add tofu, carrots, and fruit. Cover and blend on high until smooth.
3. If the shake is too thick, thin with a little juice, soy milk, milk, or water.

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