Healthy Recipes for the Week #2

Hummus and Vegetable Pita
Ingredients

• 1/4 cup(s) hummus
• 1 pita, 100% whole-wheat, 1 6 1/2-inch, cut in half to form two pockets
• 1/2 cup(s) spinach
• 1 tablespoon onion(s), red, chopped
• 1/4 cup(s) carrot(s), chopped
• 2 slice(s) tomato(es)
• 2 tablespoon cheese, mozzarella, shredded, low sodium

Preparation
Spread hummus equally between the two pita halves. Fill each pita half with equal amounts of spinach, onion, carrots, and tomato. Sprinkle cheese on top of each half and serve.

Crab-Stuffed Zucchini
Ingredients

• 2 medium zucchini
• 6 1/2 ounce(s) crabmeat, drained
• 1 ounce(s) cream cheese, fat-free, softened
• 1/4 cup(s) onion(s), chopped
• 1/2 medium tomato(es), seeded and chopped
• 1/2 teaspoon lemon juice
• 1 tablespoon mayonnaise, light
• 1 cup(s) cheese, mozzarella, part-skim, shredded
• 1 dash(es) liquid smoke flavoring

Preparation
Preheat oven to 350 degrees. Discard ends of the zucchini and cut in half lengthwise. Microwave for 3 minutes.

Scoop out the pulp, leaving zucchini shells. Chop the pulp and mix with remaining ingredients; use only 1/2 cup mozzarella.

Place zucchini shells in a baking dish coated with nonstick cooking spray and fill each with crabmeat mixture (it will overflow the shells). Top with the rest of the mozzarella and bake 20–30 minutes, until the mozzarella is lightly browned.

Green Beans Sautéed in Olive Oil and Garlic
Ingredients

• 1 cup(s) beans, green
• 2 teaspoon oil, olive
• 1/2 teaspoon garlic, minced

Preparation
In a covered saucepan, steam beans until tender, about 5-10 minutes. Drain and plunge into cold water. Drain well.

Heat olive oil in a large sauté pan over medium heat. Add garlic and sauté for 2 minutes. Stir in beans. Sauté and stir until all are heated throughout.

Grilled Steak With Red Onion
Ingredients

• 1 pounds beef, sirloin steak, about 1-inch thick
• 1/8 teaspoon salt, Kosher
• 1/8 teaspoon freshly ground pepper
• 1/2 cup(s) onion(s), red, thickly sliced

Preparation
Preheat the broiler. Place the steak on a foil-lined broiler pan and sprinkle with salt.

Broil the steak 4 inches from the heat for 6 minutes. Turn and broil 4 to 6 minutes longer or until almost cooked through. Sprinkle with onions and broil 1 to 2 minutes longer. Let stand 5 minutes before cutting and serving.

Roasted Carrots
Ingredients

• 2 tablespoon oil, olive
• 4 cup(s) carrot(s)
• 1/8 teaspoon salt, Kosher

Preparation
Preheat oven to 425 degrees. Drizzle carrots with olive oil and roast until tender, about 30 minutes.

Lemon-Garlic Shrimp and Vegetables for 4
Ingredients

• 4 teaspoon oil, olive, extra virgin, divided
• 2 large pepper(s), red, bell, diced
• 2 pounds asparagus, trimmed and cut into 1-inch lengths
• 2 teaspoon lemon zest, freshly grated
• 1/2 teaspoon salt, divided
• 5 clove(s) garlic, minced
• 1 pounds shrimp, raw, 26-30 per pound, peeled and deveined
• 1 cup(s) broth, chicken, reduced-sodium
• 1 teaspoon cornstarch
• 2 tablespoon lemon juice
• 2 tablespoon parsley, chopped

Preparation
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest, and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Breakfast Parfait
Ingredients

• 16 ounce(s) yogurt, fat-free, Greek-style, plain
• 2 cup(s) cereal, flax, such as Nature's Path
• 1 cup(s) blueberries, fresh or defrosted frozen
• 1 cup(s) strawberries, fresh or defrosted frozen
• 4 teaspoon honey
• 4 teaspoon nuts, almonds, organic, slivers
• 1 medium orange(s), peeled and thinly sliced

Preparation
In 4 small bowls or large cups, place 2 ounces of yogurt to line the bottom. Layer 1/2 cup cereal, 1/4 cup of each berry, and 1 teaspoon of honey. Cover with another layer of yogurt (2 ounces per bowl or cup each), and top each parfait with 1 teaspoon of almonds and 2 to 3 orange slices. Serve cold.

Autumn Glazed Pork Chops
Ingredients

• 4 pork, boneless loin chops, 3/4-inch thick
• 1/4 teaspoon pepper, black ground
• 1/4 cup(s) apple cider, or juice
• 1/2 cup(s) cranberry sauce, whole
• 2 tablespoon honey
• 2 tablespoon orange juice concentrate, frozen
• 1/4 teaspoon ginger, ground
• 1/8 teaspoon nutmeg, ground

Preparation
Spray a large nonstick skillet with nonstick coating. Heat over medium-high heat.

Sprinkle both sides of chops with pepper. Brown chops on each side in hot skillet. Add apple cider. Cover tightly; cook over low heat for 5-6 minutes or until chops are just done. Drain off juices.

In a small bowl combine cranberry sauce, honey, orange juice concentrate, ginger and nutmeg. Pour over chops. Cook for 1-2 minutes, until heated through.

Baked Sweet Potato
Ingredients

• 1 medium potato(es), sweet

Preparation
Pierce sweet potato with fork and microwave until cooked through (about 5 -6 minutes). Place on a plate, peel if desired.

Snow Peas
Ingredients

• 4 cup(s) snow pea pods

Preparation
Fill bottom of medium saucepan with 1" water. Put steamer container in pot and add snowpeas. Turn to high heat and cover. Cook approximately 5-8 minutes or until snow peas are tender.

Roasted Cauliflower
Ingredients

• 1 medium cauliflower, 5"-6"
• 1 1/2 tablespoon oil, olive
• 1 clove(s) garlic, minced
• 1/8 teaspoon salt

Preparation
Preheat oven to 400°F. Cut cauliflower into florets and put in a single layer in an oven-proof baking dish. Toss florets with olive oil and minced garlic. Sprinkle with salt.

Place baking dish in the hot oven, uncovered, for 15-25 minutes, until the top is lightly brown. Remove from oven and serve.

Chicken With Oranges and Almonds
Ingredients

• 4 chicken, broiler-fryer, breasts, without skin
• 1 teaspoon salt
• 1/4 teaspoon pepper, black
• 1/8 teaspoon cinnamon, ground
• 1/8 teaspoon cloves, ground
• 2 tablespoon oil, salad
• 1 teaspoon garlic, minced
• 1 cup(s) onion(s), chopped
• 1 cup(s) orange juice
• 1/4 cup(s) nuts, almonds, organic, slivers
• 1/4 cup(s) raisins
• 2 orange(s), pared and thinly sliced

Preparation
Sprinkle chicken with salt, pepper, cinnamon and cloves. Heat oil in large skillet; place chicken in oil skin down and brown a golden color. Turn over in pan. Put garlic, onion, orange juice and 1 cup of water over chicken; cover and cook at a simmer for 35 minutes.

Spread out almonds in shallow pan and place in 350°F oven for 5-10 minutes or until fragrant but just barely toasted. Add almonds, raisins and sliced oranges to chicken. Cover and cook 5 minutes.