Healthy Recipes

Caribbean Chicken with Roasted Veggies
Ingredients: Caribbean Citrus Marinade
1/2 cup Pineapple juice
2 Tbsp Caribbean Citrus Seasoning Blend
Caribbean Chicken
4 Boneless, skinless chicken breast
3/8 cup (6 Tbsp.) Caribbean Marinade (above)
1/2 Tbsp. Caribbean Citrus Seasoning Blend
Roasted Caribbean Veggies
1/2 fresh pineapple, peeled, cut into cubes
1 Medium sweet onion, cut into cubes
Directions:
For the marinade mix all ingredients in a small bowl.
Cover and refrigerate for at least 1 hour before using.
Preheat oven to 350F.
Combine chicken and the Caribbean Citrus Marinade and marinate chicken for at least 30 minutes.
Chop all the vegetables and mix all the ingredients in a large bowl.
Transfer the chicken and veggies into a baking pan.
Sprinkle on the additional 1 Tbsp of Caribbean Citrus Seasoning Blend onto the chicken breast/veggie mixture.
Bake at 350°F for 35 minutes or until the chicken is thoroughly cooked.
Recipe Summary:
Serves: 4
Prep Time: 20 min
Cook Time: 30 min to 35 min
Nutritional Information:
Calories:230 % of Calories from Fat:8 % Total Fat:2 g Saturated Fat:0 g Unsaturated Fat:0 g Trans Fat:0 g Cholesterol:70 mg Sodium:90 mg Potassium:640 mg Carbohydrates:25 g Fiber:3 g Protein:29 g
All American Beef Stew
Ingredients:
3 Tbsp. (45mL) Garlic & Herb Seasoning Blend
1 lb (454g) lean beef stew meat, cut into 1 1/2 inch pieces
1 cup (240mL) carrots, cut into 1 inch chunks
1/2 cup (120mL) celery , cut into slices
1 1/2 cups (360mL) red-skinned potatoes, about 5 small potatoes, cubed
1 1/2 cups (360mL) cut green beans, fresh or frozen
1 14.5 Oz. can (406g) low sodium beef broth
1 14.5 Oz. can (406g) canned low sodium diced tomatoes
2 Tbsp. all purpose flour
2 Tbsp. canola oil
Directions:
Coat meat in flour.
Brown meat in oil in a large heavy Dutch oven on all sides, about 10 minutes.
Add carrots, celery, Garlic and Herb Seasoning, potatoes, green beans, and broth in the Dutch oven.
Cook on stove top low heat for 3 hours, watching carefully not to boil over.
Recipe Summary:
Serves: 5
Serving Size: 14 oz/415g
Prep Time: 15 min
Cook Time: 3 hr, 30 min
Nutritional Information:
Calories:279 % of Calories from Fat:35 % Total Fat:11 g Saturated Fat:2 g Unsaturated Fat:6 g Trans Fat:0 g Cholesterol:51 mg Sodium:259 mg Potassium:518 mg Carbohydrates:20 g Fiber:4 g Protein:24 g
Baked Oriental Chicken
Ingredients:
1 Tbsp. (15mL) Extra Spicy Seasoning Blend
6 (4 Oz.) (115g) boneless skinless chicken breast halves
2/3 cup (160mL) oriental plum sauce
1 Tbsp. (15mL) lite soy sauce
Directions:
Preheat oven to 375°F (190°C).Place chicken in a nonstick baking pan.
Combine plum sauce, Extra Spicy Seasoning Blend and soy sauce in small bowl.
Pour mixture evenly over chicken, turning pieces until well coated.
Bake uncovered 35 to 40 minutes, or until chicken reaches 170°F (77°C).
Recipe Summary:
Serves: 6
Prep Time: 10 min
Cook Time: 35 min to 40 min
Nutritional Information:
Calories:188 % of Calories from Fat:10 % Total Fat:2 g Saturated Fat:1 g Unsaturated Fat:1 g Trans Fat:0 g Cholesterol:66 mg Sodium:343 mg Potassium:381 mg Carbohydrates:15 g Fiber:1 g Protein:27 g
Buttery Pepper & Citrus Broiled Fish
Ingredients:
3 Tbsp. (45mL) dry butter seasoning
1 Tbsp. (15mL) Lemon Pepper Seasoning Blend
1 Tbsp. (15mL) lime juice
2 tsp (10mL) honey
4 4 Oz. (115g) boneless white fish fillets
Directions:
Combine Lemon Pepper, dry butter seasoning, lime juice, and honey in small bowl; mix well.
Broil fish 6 to 8 inches from heat, turning once.
Spread fish with Lemon Pepper mixture.
Broil an additional 4 to 5 minutes.
Recipe Summary:
Serves: 4
Prep Time: 5 min
Cook Time: 10 min
Nutritional Information:
Calories:122 % of Calories from Fat:7 % Total Fat:1 g Saturated Fat:0 g Unsaturated Fat:0 g Trans Fat:0 g Cholesterol:65 mg Sodium:482 mg Potassium:359 mg Carbohydrates:6 g Fiber:0 g Protein:22 g
Chicken & Pasta
Ingredients:
1 lb (454g) boneless, skinless chicken breast halves, cut into 1 inch (2.5cm) squares
1 tsp (5mL) olive oil
1 Tbsp. (15mL) Garlic & Herb Seasoning Blend
1 cup (240mL) chopped tomatoes
1 Tbsp. (15mL) canned sliced ripe olives
4 oz. (115g) fettuccine, cooked according to package directions 1/4 cup (60mL) Parmesan cheese
Directions:
Cook and stir chicken in olive oil over medium-high heat for about 2 minutes
. Sprinkle with Garlic & Herb Seasoning Blend and continue to cook for about 2 minutes or until browned.
Add tomatoes and olives and simmer for 2 minutes.
Add cooked fettuccine and combine.
Sprinkle with Parmesan cheese before serving.
Recipe Summary:
Serves: 4
Prep Time: 10 min
Cook Time: 10 min to 12 min
Nutritional Information:
Calories:270 % of Calories from Fat:17 % Total Fat:5 g Saturated Fat:2 g Unsaturated Fat:2 g Trans Fat:0 g Cholesterol:70 mg Sodium:217 mg Potassium:409 mg Carbohydrates:23 g Fiber:1 g Protein:33 g
Chicken Cacciatore
Ingredients:
1 1/2 Tbsp. (22.5mL) Classic Italian Seasoning Blend
2 tsp (10mL) olive oil
1 1/2 lb (679g) boneless, skinless chicken breast halves
3/4 cup (180mL) chopped green bell pepper
3/4 cup (180mL) sliced fresh mushrooms
1 can (14.5 Oz.) (406g) pasta-ready tomatoes, undrained
2 Tbsp. (30mL) fresh parsley, chopped
1/2 cup (120mL) shredded part-skim, low moisture Mozzarella cheese
Directions:
Heat olive oil in large skillet over medium-high heat.
Add chicken and brown.
Add Italian Seasoning and all remaining ingredients and simmer, uncovered, 10 to 12 minutes, or until chicken is done.
Serve immediately sprinkled with shredded Mozzarella cheese.
Recipe Summary:
Serves: 6
Prep Time: 10 min
Cook Time: 15 min to 18 min
Nutritional Information:
Calories:194 % of Calories from Fat:23 % Total Fat:5 g Saturated Fat:2 g Unsaturated Fat:3 g Trans Fat:0 g Cholesterol:71 mg Sodium:215 mg Potassium:571 mg Carbohydrates:7 g Fiber:2 g Protein:30 g
Chicken Pasta Salad
Ingredients:
1/4 cup (60mL) Lemon Herb Peppercorn 10-Minute Marinade 1/3 cup (80mL) fat-free mayonnaise
3 oz (85g) Fusilli pasta
1 cup (240mL) fresh broccoli florets
1/2 medium red pepper, chopped
6 small mushrooms, sliced
1/2 cup (120mL) red onion, chopped
6 oz (168g) boneless, skinless chicken breast, cooked and chopped
Directions:
Mix Herb Peppercorn 10-Minute Marinade and mayonnaise together in large bowl and blend well.
Cook pasta according to package directions, drain, set aside.
Cook broccoli until crisp tender, drain and set aside to cool.
Add drained pasta, broccoli, red pepper, sliced mushrooms, red onion and chicken to dressing in bowl, toss.
Refrigerate for 1-2 hours.
Recipe Summary:
Serves: 4
Serving Size: 1 cup (240mL)
Prep Time: 10 min
Cook Time: 8 min
Nutritional Information:
Calories:186 % of Calories from Fat:15 % Total Fat:3 g Saturated Fat:0 g Unsaturated Fat:0 g Trans Fat:0 g Cholesterol:27 mg Sodium:195 mg Potassium:318 mg Carbohydrates:25 g Fiber:2 g Protein:14 g
Grilled Chicken Breasts on Stir Fried Vegetables
Ingredients:
4 4 Oz. (115g) boneless, skinless chicken breasts
2 Tbsp. (30mL) olive oil
4 Oz. (115g) snow peas, trimmed
1 red pepper, seeded and julienned
1 small zucchini, julienned
4 Oz. (115g) bean sprouts
2 Tbsp. (30mL) Garlic & Herb Seasoning Blend
2 Tbsp. (30mL) lemon juice
2 tsp (10mL) low sodium soy sauce
Directions:
Prepare vegetables and set aside.
Preheat barbecue to medium high.
Brush chicken breast with 1 Tbsp. (15mL) olive oil.
Heat 1 Tbsp. (15mL) olive oil in wok or large skillet over high heat.
Add snow peas and red pepper, toss for 2 minutes then add zucchini
Toss for 1 minutes before adding bean sprouts and cook for another minute.
Add Mrs. Garlic and Herb Seasoning Blend, lemon juice and soy sauce. Heat through for 1 minute.
Meanwhile cook chicken breasts on barbecue, 5-6 minutes on each side, until juices run clear.
Serve chicken on top of stir fried vegetables.
Recipe Summary:
Serves: 4
Serving Size: 8.7 Oz. (247g)
Prep Time: 10 min
Cook Time: 12 min to 13 min
Nutritional Information:
Calories:224 % of Calories from Fat:36 % Total Fat:9 g Saturated Fat:1 g Unsaturated Fat:7 g Trans Fat:0 g Cholesterol:66 mg Sodium:179 mg Potassium:523 mg Carbohydrates:7 g Fiber:2 g Protein:29 g
Meat Loaf
Ingredients:
1/4 cup (60mL) Garlic & Herb Seasoning Blend
1/3 cup (80mL) low sodium catsup
2 Tbsp. (30mL) brown sugar
2 tsp (10mL) dry mustard
1 lb (454g) ground sirloin
1/2 cup (120mL) low sodium plain fresh bread crumbs, crumbled
1/2 cup (120mL) egg substitute or 2 small eggs, beaten
vegetable cooking spray
1/2 cup (120mL) onions, finely chopped
Directions:
Preheat oven to 350°F (180°C).
Spray 8x4 inch (20X10cm) loaf pan with vegetable cooking spray.
Combine catsup, brown sugar and mustard in small bowl; mix well. Set aside.
Combine ground sirloin, bread crumbs, Garlic & Herb Seasoning Blend, onions,
beaten eggs or egg substitute and half of catsup mixture in large bowl; mix well.
Pat into prepared loaf pan.
Bake 40 minutes.
Spread remaining sauce over meat.
Return to oven and cook additional 10 minutes.
Let stand 5 minutes before serving.
Recipe Summary:
Serves: 4
Serving Size: 6.3 Oz. (177.9g)
Prep Time: 10 min
Cook Time: 50 min to 55 min
Nutritional Information:
Calories:234 % of Calories from Fat:31 % Total Fat:8 g Saturated Fat:3 g Unsaturated Fat:4 g Trans Fat:0 g Cholesterol:138 mg Sodium:96 mg Potassium:170 mg Carbohydrates:17 g Fiber:1 g Protein:26 g
Pork Tenderloin with Sesame Seeds
Ingredients:
1 lb (454g) pork tenderloin
1/4 cup (60mL) honey 1/2 cup (120mL) low sodium soy sauce
1 Tbsp. (15mL) Garlic & Herb Seasoning Blend
3 Tbsp. (45mL) sesame seeds
Directions:
Spread pork tenderloin with honey, soy sauce and Garlic & Herb Seasoning
and place in a resealable bag and let marinate in the refrigerator for 2 to 8 hours.
Preheat oven to 350°F (180°C).
Place sesame seeds on waxed paper and roll tenderloin in sesame seeds.
Place pork tenderloin in a baking dish and roast for 25 minutes or until pork
reaches 160°F (71°C) on a meat thermometer.
Remove from oven, cool, refrigerate overnight or until very cold.
Slice on the diagonal.
Can be served with hot mustard, plum sauce and sesame seeds.
Recipe Summary:
Serves: 6
Prep Time: 10 min
Cook Time: 30 min to 40 min
Nutritional Information:
Calories:137 % of Calories from Fat:20 % Total Fat:3 g Saturated Fat:1 g Unsaturated Fat:2 g Trans Fat:0 g Cholesterol:50 mg Sodium:210 mg Potassium:260 mg Carbohydrates:4 g Fiber:1 g Protein:17 g
Shrimp Sautée
Ingredients:
1 Tbsp. (15mL) cooking oil
1 cup (250mL) red bell pepper, julienned
1 cup (250mL) green bell pepper, julienned
24 uncooked shrimp
1 tsp (5mL) crushed basil
1 Tbsp. (15mL) Garlic & Herb Seasoning Blend
1 Tbsp. (15mL) vinegar
1 Tbsp. (15mL) Dry Butter Seasoning Natural Butter Flavor Sprinkles
Directions:
In a large skillet or wok, heat oil over medium-high heat.
Stir fry peppers for 1 to 2 minutes, add shrimp, basil, Garlic & Herb and continue cooking until shrimp are cooked 3 to 4 minutes.
Add vinegar and cook until reduced
Sprinkle with Dry Butter Seasoning Stir until dissolved.
Serve over rice.
Recipe Summary:
Prep Time: 5 min Cook Time: 10 min Nutritional Information:
Calories:174 % of Calories from Fat:31 % Total Fat:6 g Saturated Fat:1 g Unsaturated Fat:4 g Trans Fat:0 g Cholesterol:172 mg Sodium:305 mg Potassium:342 mg Carbohydrates:7 g Fiber:1 g Protein:24 g
Smokin' BBQ Ribs
Ingredients:
1 (12 Oz.) (336g) can beer
1 (10 Oz.) (300g) can sloppy joe sauce
1 (4 Oz.) (115g) can chopped jalapenos, drained
2 Tbsp. (30mL) Mesquite Grilling Blend
2 1/2 lbs (679g) boneless country style pork ribs
2 tsp (10mL) Worcestershire sauce
2 tsp (10mL) hot pepper sauce
Directions:
Pour 1/2 of the beer and 1/2 of the sloppy joe sauce into a big zippered bag.
Drink the rest of the beer and save the rest of the sloppy joe sauce for another use. Mix everything else into the bag, except the ribs.
Set aside 1/4 cup (60mL) of the marinade to use as a baste.
Add the ribs to the bag, seal, and massage the ribs to coat completely with the marinade.
Stick the bag in the fridge for a few hours (or overnight for more flavor).
Fire up the grill - preferably charcoal - to medium.
Pluck out the ribs and grill, turning and basting with the reserved marinade a few times, until cooked through (about 155°F on an instant read thermometer), 15 to 20 minutes total.
Recipe Summary:
Serves: 10
Serving Size: 6.6 Oz. (186.3g)
Prep Time: 10 min
Cook Time: 15 min to 20 min
Nutritional Information:
Calories:199 % of Calories from Fat:41 % Total Fat:9 g Saturated Fat:3 g Unsaturated Fat:6 g Trans Fat:0 g Cholesterol:91 mg Sodium:404 mg Potassium:519 mg Carbohydrates:7 g Fiber:1 g Protein:20 g
Turkey Burgers
Ingredients:
1 Tbsp. (15mL) Lemon Pepper Seasoning Blend
1 Tbsp. (15mL) Onion & Herb Seasoning Blend
1 lb (454g) ground white turkey
1/4 cup (60mL) egg substitute
1/3 cup (80mL) breadcrumbs
vegetable cooking spray
3 Tbsp. (45mL) low sodium catsup
4 whole grain or whole wheat hamburger buns
1 cup (240mL) shredded lettuce
Directions:
In a medium bowl, mix together ground turkey, Onion & Herb Seasoning, egg substitute, and breadcrumbs until thoroughly blended.
Form into 4 burgers.
Spray skillet with vegetable oil, cook burgers approximately 7 minutes on each side.
Mix catsup and Lemon Pepper, spread evenly on one side of each bun.
Place burger on each bun, top with shredded lettuce.
Recipe Summary:
Serves: 4
Prep Time: 10 min
Cook Time: 15 min to 17 min
Nutritional Information:
Calories:342 % of Calories from Fat:32 % Total Fat:12 g Saturated Fat:3 g Unsaturated Fat:8 g Trans Fat:1 g Cholesterol:90 mg Sodium:413 mg Potassium:527 mg Carbohydrates:31 g Fiber:4 g Protein:27 g
Vegetarian Curry Burgers
Ingredients:
2 Tbsp. olive oil
1 medium onion, chopped (1 cup)
1 tsp curry powder
1 Tbsp. Extra Spicy Seasoning Blend (your choice but choice one low in sodium and calories)
1 1/2 cups button mushrooms, chopped
1 1/2 cups cooked chickpeas or 1 (15 oz.) can "no salt added" chickpeas
1 medium carrot, shredded
1/4 cup chopped walnuts
3 Tbsp. chopped cilantro
1/4 teaspoon black pepper
Flour
Directions:
In a large nonstick skillet, warm 1 tablespoon of the oil over medium high heat.
Add the onion, curry powder, and seasoning blend.
Cook stirring frequently until onion starts to soften.
Add mushrooms and continue cooking for another 3-4 minutes, or until all liquid evaporates.
Transfer mixture to food processor or blender. Add the cooked chickpeas and pulse until chopped finely.
Place mixture in a bowl and add the carrots, walnuts, cilantro, and pepper.
Mix well to combine.
Lightly Dust hands with flour.
Shape mixture into six 4 " patties.
In a large skillet heat the remaining oil.
Cook patties for about 4 minutes per sides until golden brown.
Serve patties with a cucumber yogurt sauce.
Recipe Summary:
Serves: 6
Prep Time: 0 min
Cook Time: 0 min
Nutritional Information:
Calories:169 % of Calories from Fat:48 % Total Fat:9 g Saturated Fat:1 g Unsaturated Fat:- g Trans Fat:- g Cholesterol:10 mg Sodium:18 mg Potassium:- mg Carbohydrates:18 g Fiber:5 g Protein:6 g
Turkey Soup
Serves 10
Ingredients
1 turkey carcass
4 cups water
8 cups reduced-sodium chicken broth
4 large onions, 1 quartered and 3 chopped
1 cup diced rutabaga or turnip, peeled1 cup chopped celery
4 carrots, peeled and cut into thin strips
1/4 cup chopped fresh parsley1/4 teaspoon dried thyme1 bay leaf
1/2 teaspoon ground black pepper
1/4 cup pearl barley
1 can (14 ounces) unsalted tomatoes
1 can (16 ounces) white beans, rinsed and drained
1/2 pound leftover light turkey meat, cut into bite-size chunks
Directions
In a large stockpot, combine the turkey carcass, water, broth and quartered onion.
Bring to a boil over high heat.
Reduce heat, cover and simmer for 1 hour.
Strain the mixture, discarding the carcass and onion.
Chill the liquid in the refrigerator — overnight, if possible — and skim off the fat from the broth's surface.
Return the liquid to the stockpot.
Add the remaining ingredients to the broth mixture.
Bring to a simmer and cook, covered, for about 1 hour
Ladle into individual bowls and serve immediately.
Nutritional Analysis
191 Calories, 3g Fat, 171 mg Sodium