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Cornbread

 

Makes a big batch of sweeter-than-usual cornbread that children love. Reduce the sugar to 1/2 cup for a standard cornbread.

Ingredients:
Serves: 12 Prep: 13min|Cook: 30min |Total: 43min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

3/4 cup sugar
2 eggs, beaten
2 cups flour
1 cup yellow cornmeal
1 tablespoon baking powder
3/4 teaspoon salt 
2 1/2 tablespoons melted butter
1 1/2 cups milk

Directions
1. Mix sugar with eggs. Sift together flour, cornmeal, baking powder, and salt, and add to egg mixture. Stir in butter and milk. Beat up quickly. Bake in greased 9" x 13" pan at 350°F for about 30 minutes.
Nutritional Facts per serving
CALORIES 212.8 CAL
FAT 4.8 G
SATURATED FAT 2.4 G
CHOLESTEROL 44.6 MG
SODIUM 311.9 MG
CARBOHYDRATES 38 G
TOTAL SUGARS 14.1 G
DIETARY FIBER 1.3 G
PROTEIN 5 G

Mango and Shrimp Salad

 

Ingredients:
1/3 cup lemon juice
1 bay leaf
1/4 teaspoon salt
1 pound medium shrimp, peeled and deveined
1/4 cup chili sauce
1 tablespoon olive oil
1 red bell pepper, slivered
1 cup cherry tomatoes, halved
1 cucumber, halved lengthwise, seeded, and cut into half-rounds
2 mangoes (2 1/4 pounds total), peeled and cut into 1/4 inch cubes
8 lettuce leaves
Cilantro sprigs, for garnishDirections:

1. In large skillet, combine 2 cups water, 1 tablespoon lemon juice, bay leaf, red pepper flakes, and salt. Bring to boil over moderate heat. Add shrimp, reduce to simmer, cover, and cook until pink and firm, about 4 minutes. Drain shrimp and set aside to cool to room temperature.
2. In large bowl, whisk together chili sauce, oil, and remaining lemon juice. Add shrimp, bell pepper, tomatoes, cucumber, and mangoes, tossing gently to combine. Line plates with lettuce and top with shrimp mixture. Garnish with cilantro.Per Serving: 26g protein, 57g carbohydrates, 6g fiber, 6 fat, 172 mg cholesterol, 700 mg sodium.365 calories, 15% from fat. Serves 4.Source: Best You Health magazine.

BLT Pasta Salad

 

Ingredients:

12 ounces tricolor fusilli
2 teaspoons olive oil
5 slices turkey bacon, cut crosswise into 1/2 inch strips
1 large onion, cut into 1/2 inch chunks
3 cloves garlic, minced
1 pint red and/or yellow cherry tomatoes, halved
3/4 teaspoon salt
8 cups coarsely chopped watercress or shredded romaine lettue, or a combination
1/2 cup grated Parmesan cheese
 

Directions:

1. Cook fusilli in large pot of boiling water according to package directions. Drain, reserving 1/2 cup pasta cooking water.
2. Meanwhile, heat oil in large nonstick skillet over medium heat. Add bacon, onion, and garlic. Cook, stirring frequently, until onion is golden, about 7 minutes.
3. Add tomatoes and salt to skillet and cook until tomatoes begin to soften but still hold their shape, about 5 minutes.
4. Place greens in large bowl. Add reserved pasta cooking water to tomatoes in skillet and bring to boil. Pour hot tomato mixture over greens. Add pasta and Parmesan, and toss to combine.

Per Serving: 20g protein, 65g carbohydrates, 7g fiber, 10g fat, 22mg cholesterol, 876 mg sodium. 410 Calories, 22% from fat. Serves 4.

Source: Best You Health magazine.

Sweet and Sour Buffalo Meatballs

 

This recipe is tasty enough to take to any type of gathering. And your fellow guests will have no idea how healthy they're eating.

Ingredients:
1 pound ground buffalo meat
1 egg
1/2 cup whole-wheat Italian bread crumbs
1 medium red bell pepper (chopped)
1 cup leeks (cleaned and chopped)
1 clove garlic (cleaned and chopped)
Salt and pepper to taste

Sweet and sour sauce:
1 small jar 100% fruit apple jelly
1 cup beef broth
1/2 red bell pepper, finely diced

Directions:

Preheat oven to 350 degrees.
In a medium bowl, combine ground buffalo, egg, bread crumbs. Place in refrigerator.
Spray a medium skillet with non-stick cooking spray and sauté red bell pepper, leeks, and garlic until the leeks and garlic are transparent.
Combine red bell pepper mixture with buffalo. Mix well.
Prepare meatballs, making them approximately two inches in size.
In a 350-degree oven, bake meatballs until golden brown and firm to touch. (Approximately 20 to 25 minutes.)

Sweet and Sour Sauce:

In a medium sauce pan, combine jelly, beef broth, and fresh red bell pepper.
Heat over low heat to melt ingredients, stir, and set aside until meatballs are done.
Once meatballs are cooked through, you can either gently place the meatballs in the sauce, and stir. Or you can place the sauce in a bowl in the middle of the meatballs, so people can add as much or as little sauce as they like to their plate. Either way, they'll enjoy one (or more) good meatball!

Of course, you could serve these with brown rice and your favorite steamed vegetable for a delicious dinner at home as well with no complaints!

Copyright 2009 by Total Education Solutions