Healthy Vegetables and Recipes: Click on the vegetable for more information
including recipes.
Celery and Fennel
Healthy Living Baked Catfish
Vegetable Oil Spray
6 Catfish fillets (about 4 oz each)
3/4 cup nonfat or lowfat buttermilk
1/4 tsp. salt
1/4 tsp. read hot pepper sauce
3 oz. fat free low sodium , whole wheat crackers, crushed (about 30)
1 T. light margarine, melted
2 T. snipped fresh parsley
6 Lemon wedges (optional)
Preheat oven to 400°. Lightly spray 13x9x2" baking dish with vegetable
oil spray.
Rinse fish and pat dry with paper towels.
Combine buttermilk, salt & hot pepper sauce in a small shallow dish.
Put cracker crumbs on a plate. Dip fillets in buttermilk mixture , then
in crumbs , coding fish evenly.
Put fillets in baking dish. Drizzle with margarine and lightly spray with
vegetable oil spray.
Bake, uncovered, for 15 to 20 minutes or until fish flakes easily when
tested with a fork. To serve, sprinkled fish with parsley and garnish with
lemon wedges. Serves 6. Eggplant
Healthy Living Country Breakfast Casserole
Vegetable Oil Spray
8 oz. reduced fat smoked link sausage
2 T. Maple Syrup
2 lbs. frozen country style hash browns (no oil added)
2 Cups fat-free milk
Egg substitute equivalent to 6 eggs
1/4 Cup grated Parmesan cheese
1/2 tsp. dry mustard
1/4 tsp. salt
1/4 tsp. pepper
2 T. finally snipped green onion (green part only) (optional)
Preheat oven to 350° F. Lightly spray 13x9x2 baking dish with vegetable
oil spray.
Heat medium skillet over medium-high heat. Saute sausage for 3 - 4 mins
or until browned, turning occasionally. Add maple syrup , and cook for
one minute, stirring to coat sausage.
Arrange in a single layer in baking pan, then top with hash browns.
In a medium bowl, whisk together remaining ingredients except green onion.
Pour over hash browns. Bake for one hour or until center is set. Sprinkle
with green onion and let cool for at least 10 minutes before cutting into
squares. Serves 10.
Spinach
Healthy Living Bell Pepper Chicken & Noodles
1/2 oz chicken tenders or tenderloin, all fat removed
1 cup reduced-sodium chicken broth
1/4 cup no-salt added ketchup
1 tsp. dried oregano, crumbled
1/2 tsp. salt
Vegetable oil spray
3 cups frozen chopped green bell pepper, to large green bell pepper thinly
sliced or 1 large green bell pepper & 2 poblano chilies, thinly sliced
Cook's Tip - Although this dish is delicious if served immediately, the
chicken & noodles will absorb even more flavors if it sits for awhile.
2 cups frozen chopped onion or 1 large onion, sliced
14.5 oz can no-salt-added diced tomatoes
4 oz dried no-yolk egg noodles
1 T. plus 1 tsp. no-salt-added ketchup
Rinse chicken and pat dry with paper towels.
In a small bowl, whisk together broth, 1/4 cup ketchup, oregano and 1/2
tsp. salt until well blended, set aside.
Heat a Dutch oven over medium high heat until very hot. Remove from heat
and spray with vegetable oil spray. Cook chicken for 3 minutes, stirring
frequently.
Increase heat to high. Add peppers, onions, undrained tomatoes, noodles
and broth mixture, bring to a boil. Reduce heat and simmer, covered for
13 minutes, stirring occasionally. Remove from heat.
Stir in remaining ingredients.
Winter Squash
Fresh Beans Healthy Living Ingredient Substitutions
Whole Milk (1 Cup)
1 cup of skim or nonfat milk plus 1 T. of unsaturated oil
Sour Cream
Low-fat cottage cheese plus low-fat yogurt for flavor,
ricotta cheese made from partially skimmed milk (thinned
with yogurt or buttermilk if desired); one can of the chilled evaporated
milk whipped with 1 tsp. of lemon juice; or low-fat buttermilk or low-fat
yogurt.
Cream Cheese
4 T. of margarine blended with 1 c. dry low-fat cottage cheese. Add a small
amount of skim milk , if needed in the blending mixture. Add chopped chives
or pimento cheese and herbs and seasonings for variety.
Eggs (1 egg)
1 egg white plus 2 tsp. of unsaturated oil.
Butter
1 T. polyunsaturated margarine or 3/4 T. polyunsaturated oil.
Oil (1 cup)
1 1/4 cups polyunsaturated margarine.
Tubers Tips For Eating Fast Food
Fast food used to mean fried food , but today , he food franchises are
offering people more lowfat alternatives then ever before. Chef salads,
grilled chicken sandwiches and frozen yogurt are just three examples.
Tips: Beware of topping burgers with cheese, special (mayonnaise based)
sauce and bacon - they add fat and calories. Pickles, onions, lettuce,
tomato, mustard and catsup and flavor without the fat. Steer clear of fried
fish sandwiches. A baked potato can be a healthy option, but have it with
lowfat yogurt instead of butter or sour cream.
Instead of
Try
Danish
Bagel (water not egg)
Jumbo Cheeseburgers
Grilled chicken, sliced meats or even a regular 2oz. hamburger on a bond
with lettuce, tomato and onion.
Fried chicken or tacos
Grilled chicken or salad bar (but watch out for high fat dressing ingredients)
Fried Chicken Pieces
Chicken fajita pitas
French Fries
Baked potato with vegetables or yogurt topping
Potato Chips
Pretzels
Milkshake
Juice, lowfat or fat-free milk or a diet soft drink (but a soft drink is
not a good choice for children)
Exotic
Healthy Living Tortilla Chips
8 6" Corn or Flour Tortillas
Nonstick Cooking Spray
2 tsp. garlic-pepper blend
1/2 tsp. coarse salt (optional)
Preheat oven to 425 degrees. Lightly coach tortillas on both sides with
nonstick cooking spray. Sprinkle tortillas on both sides with garlic-pepper
blend and coarse salt. Make two stacks of four tortillas each. With a sharp
knife or a pizza cutter, cut each stack into six pieces. Place pieces in
a single layer on two baking sheets.
Bake one sheet at a time for 8 - 10 minutes or untill tortillas are lightly
browned and crisp. Cool on baking sheets. Serve immediately or store in
a lightly sealed container up to 3 days.
