Healthy Eating, Recipes, and More!

Red Cabbage and Apples

by Pamela

Ingredients

• 1 teaspoon canola  oil
• 1 cup thinly sliced red onion
• 6 cups thinly sliced red cabbage (about 1 1/2 pounds)
• 1 1/2 cups finely chopped peeled Granny Smith apple
• 2/3 cup apple juice
• 2 tablespoons dark brown sugar
• 2 tablespoons red wine vinegar
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 bay leaf

Preparation

• Heat oil in a large nonstick skillet over medium-high heat. Add onion to pan; cook 4 minutes. Add cabbage and remaining ingredients; bring to a boil.
• Cover, reduce heat, and simmer 20 minutes or until cabbage is tender, stirring occasionally. Discard bay leaf.

Amount per serving
Calories: 238
Calories from fat: 28%
Fat: 7.5g
Saturated fat: 2.1g
Monounsaturated fat: 2.6g
Polyunsaturated fat: 2.6g
Protein: 12.6g
Carbohydrate: 32.7g
Fiber: 4.7g
Cholesterol: 48mg
Iron: 2.1mg
Sodium: 556mg
Calcium: 93mg

 

 

Refrigerator Bran Muffins

 

(From Lion House Cookbook w/ modifications) – Laurie Larsen

2 cups boiling water

4 cups bran cereal (see Note)

Dates. Raisins, Nuts, chopped – to taste

1 cup salad oil (I use half oil, half applesauce)

2 cups sugar (I use half white, half brown)

4 eggs, beaten

1/4 cup wheat germ

3 1/2 cups oatmeal

3 1/2 cups flour (I use various combinations of white and whole wheat)

1 teaspoon salt

5 teaspoons baking soda

2 teaspoons cinnamon

1 quart buttermilk

2 cups bran flakes cereal (see note)

Pour boiling water over 4 cups of bran and dates. Sift together dry ingredients. Cream oil and sugar. Add eggs, hot bran mix, dry ingredients, and buttermilk. Last of all, add the 2 cups of bran flakes cereal. Mix just enough to combine.

Bake in greased and floured muffin tins at 400 degrees for 15-20 min. Recipe makes 6 dozen muffins, but batter may be stored in a covered container in refrigerator up to 6 weeks, and any amount baked as desired.

NOTE: Bran Buds, All Bran, Bran Flakes, or Raisin Bran may be used; or use part all-bran and part flaked bran. Raisins may be used instead of dates. Use about 2 cups, or less if Raisin Bran is the cereal.

 

Chicken Wonton Salad

Salad: (4-6) Chicken breasts halves (boil chicken, dice it, then pan fry with olive oil and minced garlic, then let cool

(1) head of lettuce * (or 3 lb container of Spring Mix) (1) bag of coleslaw (1) bunch of green onions (chopped) (1) pkg of small square wonton wraps (fry in vegetable oil, let cool, crunch up in gallon size ziploc bag)) slivered almonds (optional) Dressing: Combine the following ingredients and simmer on stove until sugar is melted. (do NOT boil) (1) c. sugar (2) TBSP salt (1) TBSP course ground pepper (1) c. white vinegar (1) TBSP Accent (in spice aisle) Let cool completely and then add: (1) c. veg oil. (for best results emulsify with a food processor to avoid oil separation) *Instead of iceberg lettuce, I prefer to use spring mix. Better quality, color, and texture! Iceberg is the cheaper version :)

 

Roasted Butternut Squash and Shallot Soup

Spicy fresh ginger complements the sweet roasted winter squash and shallots in this easy recipe. Serve with a grilled cheese sandwich for a simple supper.

Yield: 6 servings (serving size: 2/3 cup soup and 1 teaspoon chives)

Ingredients

• 4  cups  (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)
• 1  tablespoon  olive oil
• 1/4  teaspoon  salt
• 4  large shallots, peeled and halved
• 1  (1/2-inch) piece peeled fresh ginger, thinly sliced
• 2 1/2  cups  fat-free, less-sodium chicken broth
• 2  tablespoons  (1-inch) slices fresh chives
• Cracked black pepper (optional)

Preparation

1. Preheat oven to 375°. 2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes. 3. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.

Nutritional Information

Calories: 112 (20% from fat)

Fat: 2.5g (sat 0.4g,mono 1.7g,poly 0.3g)

Protein: 3.3g

Carbohydrate: 22.4g

Fiber: 3.6g

Cholesterol: 0.0mg

Iron:  1.6mg

Sodium: 266mg

Calcium: 84mg

 

Chicken and Farfalle Salad with Walnut Pesto

Total time: 26 minutes. To make sure the walnut pesto ingredients are evenly minced, stop the food processor halfway through processing, and scrape down the sides.

Yield: 4 servings (serving size: 1 1/2 cups salad and 1 lettuce leaf)

 Ingredients

• Salad:
• 2  cups  uncooked farfalle (bow tie pasta; about 6 ounces)
• 2  cups  cubed cooked skinless, boneless chicken breast
• 1  cup  quartered cherry tomatoes
• 2  tablespoons  chopped pitted kalamata olives
• Walnut Pesto:
• 1  cup  basil leaves
• 1/2  cup  fresh parsley leaves
• 3  tablespoons  coarsely chopped walnuts, toasted
• 1 1/2  tablespoons  extravirgin olive oil
• 1  tablespoon  white wine vinegar
• 1/2  teaspoon  salt
• 1  garlic clove
• Remaining ingredient:
• 4  curly leaf lettuce leaves

Preparation

To prepare salad, cook pasta according to package directions, omitting salt and fat. Drain; rinse with cold water. Combine pasta, chicken, tomatoes, and olives in a large bowl. To prepare walnut pesto, combine basil and next 6 ingredients (through garlic) in a food processor; pulse 6 times or until finely minced. Add pesto to pasta mixture, tossing gently to coat. Place 1 lettuce leaf on each of 4 plates; top each serving with salad mixture.

Nutritional Information

Calories: 374 (30% from fat)

Fat: 12.5g (sat 2g,mono 5.5g,poly 3.9g)

Protein: 29.4g

Carbohydrate: 36.3g

Fiber: 3g

Cholesterol: 60mg

Iron: 3.6mg

Sodium: 393mg

Calcium: 62mg