HEALTHY

Frogmore Stew

Frogmore Stew

Ingredients

Original recipe makes 12 servings

  • 6 quarts water
  • 3/4 cup Old Bay Seasoning TM
  • 2 pounds new red potatoes
  • 2 pounds hot smoked sausage links, cut into 2 inch pieces
  • 12 ears corn – husked, cleaned and quartered
  • 4 pounds large fresh shrimp, unpeeled

Directions

  1. Bring water and Old Bay Seasoning to boil in a large stockpot.
  2. Add potatoes and cook for 15 minutes. Add sausage and cook for 5 minutes more. Add corn and cook for another 5 minutes. Stir in the shrimp and cook until shrimp are pink, about 5 minutes. Drain immediately and serve.

Grilled Chicken Teriyaki

Grilled Chicken Teriyaki

Ingredients

Original recipe makes 4 servings

  • 4 skinless, boneless chicken breast halves
  • 1 cup teriyaki sauce
  • 1/4 cup lemon juice
  • 2 teaspoons minced fresh garlic
  • 2 teaspoons sesame oil

Directions

  1. Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
  2. Preheat grill for high heat.
  3. Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.

Mock Tuna Salad

Mock Tuna Salad

Ingredients

Original recipe makes 4 servings

  • 1 (19 ounce) can garbanzo beans (chickpeas), drained and mashed
  • 2 tablespoons mayonnaise
  • 2 teaspoons spicy brown mustard
  • 1 tablespoon sweet pickle relish
  • 2 green onions, chopped
  • salt and pepper to taste

Directions

  1. In a medium bowl, combine garbanzo beans, mayonnaise, mustard, relish, chopped green onions, salt and pepper. Mix well.

Summer Berry Parfait with Yogurt and Granola

Summer Berry Parfait with Yogurt and Granola

Ingredients

Original recipe makes 1 serving

3/4 cup sliced strawberries

3/4 cup blueberries

1 (6 ounce) container vanilla yogurt

1 tablespoon wheat germ

1/2 banana, sliced

1/3 cup granola

Directions

  1. Layer 1/4 cup strawberries, 1/4 cup blueberries, 1/3 container yogurt, 1/3 tablespoon wheat germ, 1/3 of the sliced banana, and about 2 tablespoons of granola in a large bowl. Continue to build the parfait, repeating the layers until all of the ingredients are used completely.

Fruity Fun Skewers

Fruity Fun Skewers

Ingredients

Original recipe makes 5

5 large strawberries, halved

1/4 cantaloupe, cut into balls or cubes

2 bananas, peeled and cut into chunks

1 apple, cut into chunks

20 skewers

Directions

  1. Thread the strawberries, cantaloupe, banana and apple pieces alternately onto skewers, placing at least 2 pieces of fruit on each skewer. Arrange the fruit skewers decoratively on a serving platter.

Fabulous Fajitas

Fabulous Fajitas

Ingredients

Original recipe makes 10 servings

  • 2 green bell peppers, sliced
  • 1 red bell pepper, sliced
  • 1 onion, thinly sliced
  • 1 cup fresh sliced mushrooms
  • 2 cups diced, cooked chicken meat
  • 1 (.7 ounce) package dry Italian-style salad dressing mix
  • 10 (12 inch) flour tortillas

Directions

  1. Cut peppers and onion into thin slices. Do not dice, leave slices long and thin.
  2. Saute peppers and onion in a small amount of oil until tender. Add mushrooms and chicken. Continue to cook on low heat until heated through. Stir in dry salad dressing mix and blend thoroughly.
  3. Warm tortillas and roll mixture inside. If desired top with shredded cheddar cheese, diced tomato and shredded lettuce.

Linguine with White Clam Sauce

Linguine with White Clam Sauce

Ingredients

Original recipe makes 5

1 (16 ounce) package linguini pasta

1 tablespoon olive oil

3 cloves garlic, minced

2 (6.5 ounce) cans minced clams, with juice

1/4 cup clam juice

1 tablespoon chopped fresh parsley

salt to taste

ground black pepper to taste

Directions

  1. In a large pot with boiling salted water cook linguini pasta until al dente.
  2. Meanwhile, in a medium sized saucepan using medium heat cook olive oil and minced garlic until garlic is translucent. Add chopped clams, clam juice or water, and chopped parsley. Add salt and ground black pepper to taste. Bring to a boil. Lower heat and simmer for 3 minutes.
  3. Toss pasta with clam sauce. Serve warm.

Low-Fat Blueberry Bran Muffins

Low-Fat Blueberry Bran Muffins

Ingredients

Original recipe makes 12 muffins

  • 1 1/2 cups wheat bran
  • 1 cup nonfat milk
  • 1/2 cup unsweetened applesauce
  • 1 egg
  • 2/3 cup brown sugar
  • 1/2 teaspoon vanilla extract
  • 1/2 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 cup blueberries

Directions

  1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes.
  2. In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups.
  3. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped.

Seafood Cioppino

Seafood Cioppino

Ingredients

Original recipe makes 8

  • 1/4 cup olive oil
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1 green bell pepper, chopped
  • 1 fresh red chile pepper, seeded and chopped
  • 1/2 cup chopped fresh parsley
  • salt and pepper to taste
  • 2 teaspoons dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 (28 ounce) can crushed tomatoes
  • 1 (8 ounce) can tomato sauce
  • 1/2 cup water
  • 1 pinch paprika
  • 1 pinch cayenne pepper
  • 1 cup white wine
  • 1 (10 ounce) can minced clams, drained with juice reserved
  • 25 mussels, cleaned and debearded
  • 25 shrimp
  • 10 ounces scallops
  • 1 pound cod fillets, cubed

Directions

  1. In a large pot over medium heat, heat the olive oil, and saute the onion, garlic, bell pepper, and chile pepper until tender. Add parsley, salt and pepper, basil, oregano, thyme, tomatoes, tomato sauce, water, paprika, cayenne pepper, and juice from the clams. Stir well, reduce heat, and simmer 1 to 2 hours, adding wine a little at a time.
  2. About 10 minutes before serving, add clams, mussels, prawns, scallops, and cod. Turn the heat up slightly and stir. When the seafood is cooked through (the mussels will have opened, the prawns turned pink, and the cod will be flaky) serve your delicious cioppino.

Szechuan Shrimp

Szechuan Shrimp

Ingredients

Original recipe makes 4 servings

  • 4 tablespoons water
  • 2 tablespoons ketchup
  • 1 tablespoon soy sauce
  • 2 teaspoons cornstarch
  • 1 teaspoon honey
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon ground ginger
  • 1 tablespoon vegetable oil
  • 1/4 cup sliced green onions
  • 4 cloves garlic, minced
  • 12 ounces cooked shrimp, tails removed

Directions

  1. In a bowl, stir together water, ketchup, soy sauce, cornstarch, honey, crushed red pepper, and ground ginger. Set aside.
  2. Heat oil in a large skillet over medium-high heat. Stir in green onions and garlic; cook 30 seconds. Stir in shrimp, and toss to coat with oil. Stir in sauce. Cook and stir until sauce is bubbly and thickened.

Fruit Smoothie

Fruit Smoothie

Ingredients

Original recipe makes 2 large

  • 1 (10 ounce) package frozen mixed berries
  • 1 (15 ounce) can sliced peaches, drained
  • 2 tablespoons honey

Directions

  1. In a blender, combine frozen fruit, canned fruit and honey. Blend until smooth.

Vegetarian Four Cheese Lasagna

Vegetarian Four Cheese Lasagna

Ingredients

Original recipe makes 1 – 9×13

  • 2 cups peeled and diced pumpkin
  • 1 eggplant, sliced into 1/2 inch rounds
  • 5 tomatoes
  • 1 pint ricotta cheese
  • 9 ounces crumbled feta cheese
  • 2/3 cup pesto
  • 2 eggs, beaten
  • salt and pepper to taste
  • 1 (15 ounce) can tomato sauce
  • fresh pasta sheets
  • 1 1/3 cups shredded mozzarella cheese
  • 1 cup grated Parmesan cheese

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Place pumpkin on a baking sheet and roast in oven until browned and tender, about 30 minutes. Meanwhile, grill eggplant on a charcoal grill or fry in a skillet, turning once, until charred and tender, 10 to 15 minutes. Halve tomatoes and place on baking sheet in oven for last 15 minutes of pumpkin time; cook until tender and wrinkly.
  3. In a medium bowl, stir together ricotta, feta, pesto, eggs, salt and pepper until well mixed. Fold roasted pumpkin into ricotta mixture.
  4. Spoon half of the tomato sauce into a 9×13 baking dish. Lay two pasta sheets over the sauce. Arrange a single layer of eggplant slices over pasta and top with half the ricotta mixture. Cover with two more pasta sheets. Arrange the roasted tomatoes evenly over the sheets and spoon the remaining half the ricotta mixture over the tomatoes. Sprinkle with half the mozzarella. Top with remaining two sheets of pasta. Pour remaining tomato sauce over all and sprinkle with remaining mozzarella and Parmesan.
  5. Bake in preheated oven 30 to 40 minutes, until golden and bubbly.

Zoni

Zoni

Ingredients

Original recipe makes 4 bowls

  • 4 cups water
  • 1 (4 inch) piece dashi kombu (dried kelp)
  • 1 cup bonito shavings (dry fish flakes)
  • 1/4 cup spinach, rinsed and sliced
  • 2/3 teaspoon salt
  • 2 teaspoons soy sauce
  • 1 tablespoon sake
  • 4 frozen toasted mochi squares, thawed
  • 4 naruto (fish paste stick with a red spiral pattern)
  • 4 slices yuzu (citron) peel

Directions

  1. To Make Dashi: Rinse kelp and pat dry. Place kelp in a medium size pot, along with the 3 cups of water. Steep in the water for 3 hours.
  2. After steeping, bring the water with kelp in it to a boil. Then remove and discard the kelp. Remove the water from the heat and let it cool for 5 minutes.
  3. Place the fish flakes in a pot of water. Bring the pot of water to a boil. When the shavings have sunk to the bottom of the pot, strain, reserving the liquid. This is the dashi, the basic broth for Japanese soups and dishes.
  4. While making the dashi, place the spinach in a small pot of water and bring to a boil. When the spinach is cooked, drain well.
  5. Pour salt, thin soy sauce and sake in the heated dashi. Ladle the soup into bowls for servings. Into each bowl place one piece each of mochi cake, spinach and fish paste. Put a piece of citrus rind in each bowl.

Baked Root Vegetables

Baked Root Vegetables

Ingredients

Original recipe makes 8 servings

  • 1 pound new potatoes, halved
  • 1/2 large rutabaga, peeled and cubed
  • 1 large sweet potato, peeled and cubed
  • 2 large parsnips, peeled and cubed
  • 2 large carrots, peeled and cubed
  • 3 tablespoons olive oil
  • 3 tablespoons sweet red chili sauce
  • 1 1/2 teaspoons onion powder
  • 1 1/2 teaspoons garlic powder
  • 1 tablespoon steak seasoning
  • 1 teaspoon ground black pepper

Directions

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Toss potatoes, rutabaga, sweet potato, parsnips, and carrots with olive oil and chili sauce in a large bowl until coated. Season with onion powder, garlic powder, grill seasoning, and pepper. Toss again until evenly coated, then spread vegetables into a 9×13 inch roasting pan.
  3. Roast vegetables in preheated oven for 20 minutes, then stir, return to oven, and continue cooking until the vegetables are tender, about 20 minutes more.
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