Healthy Recipes 

Breakfast
Lunch/Dinner
Snacks

Breakfast

Quick Breakfast TacosQuick Breakfast Taco

• 2 corn tortillas
• 1 tablespoon salsa
• 2 tablespoons shredded reduced-fat Cheddar cheese
• 1 egg
• 3 egg whites ( or you can sub the egg and egg whites for liquid egg beaters)
Preparation
1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add eggs or egg substitute and cook.
3. Stir until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

 

Breakfast PizzasBreakfast mini pizzas

Ingredients
• 1 large egg, beaten
• 2 tablespoons prepared marinara sauce
• 1 whole-wheat English muffin, split and toasted
• 2 tablespoons shredded Italian cheese blend
• 2 slices pepperoni (optional)

 

 

ParfaitFruit and Yogurt Parfait

Ingredients
• 1 cup sliced fresh strawberries
• ½ cup nonfat vanilla green yogurt Greek yogurt
• ¼ cup low fat granola- try brands like Kashi, Kind, or Bear Naked for added protein!
Directions
1. Combine strawberries and sugar substitute in a small bowl and let it sit for about 5 mins.
2. Now to build the parfait, layer yogurt and the strawberries with their juice in a small container.
Enjoy!
• Make Ahead Tip: Assemble the parfait up to 2 hours ahead.

 

Lunch or Dinner

Simple Southwest bowl
This is a favorite southwestern dish. Serve with vegetables for lunch or dinner.

Ingredients
1 pound ground beef
1 onion (small, chopped)
1 bell pepper (chopped)
2 cans low-sodium tomatoes (diced, drained, about 30 ounces)
1 cup macaroni (uncooked)
2 1/2 cups low-sodium tomato juice
1/4 teaspoon black pepper
1/2 teaspoon chili powder
1 teaspoon oregano (optional)
1 can low-sodium kidney beans (drained)
Directions
1. In a large pan, cook ground beef over medium heat for 8 to 10 minutes. Drain fat.
2. Add onion, green pepper, and tomatoes to ground beef and cook until onion turns light brown.
3. Turn down the heat to a simmer. Add macaroni, tomato juice, spices, and beans to the pan. Stir well.
4. Cover the pan and simmer for about 20 minutes.
5. Remove pan from heat, stir, and serve hot with a side of vegetables like broccoli or a salad.
Notes
Tip for cooking ground beef: The recommended safe minimum internal temperature for ground beef is 160 degrees F, as measured with a food thermometer.

 

Chicken ParmesanSimply Parmesan Chicken
Adapted from https://www.allrecipes.com
Ingredients
• 1/2 cup dried bread crumbs
• 1/2 cup grated Parmesan cheese
• 2 teaspoons Italian seasoning
• 1 egg, beaten
• 5 skinless, boneless chicken breasts

****Fill the other half of your plate with vegetables like steamed Broccoli, Green Beans, Zucchini, Asparagus, or a salad!

Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a medium bowl, mix the breadcrumbs, Italian seasoning and Parmesan cheese. Dip chicken breasts in egg, then in breadcrumb mixture to coat. Place coated chicken in a 9x13 inch baking dish.
3. Bake in the preheated oven for 30 to 35 minutes or until juices run clear, turning over chicken 5 minutes before removing from oven.

 

Chili3 can healthy chili

With almost no cooking required to prepare this chili, just open cans of beans, corn, and tomatoes, and heat everything together in a pan!
Ingredients
1 can beans, low-sodium undrained (pinto, kidney, red, or black 15.5 ounces)
1 can corn, drained (15 ounces, or 10-ounce package of frozen corn)
1 can crushed tomatoes, undrained (15 ounces)
chili powder (to taste)
Directions
1) Place the contents of all 3 cans into a pan.
2) Add chili powder to taste.
3) Stir to mix
4) Continue to stir over medium heat until heated thoroughly.
5) Refrigerate leftovers.

 

Fish & veggiesBaked Fish and Vegetables
Frozen fish is a good option when you need a quick meal. Wrap it up in some foil with vegetables and bake for only 10 minutes!
Ingredients
4 4-ounce white fish fillets (frozen, or cod or perch)
2 cups mixed vegetables (frozen)
1 onion (small, diced)
1 teaspoon lemon juice (or fresh lemon, sliced thin)
1 tablespoon parsley flakes (dried or fresh chopped)
aluminum foil
Directions
1. Preheat oven to 450 degrees.
2. Separate and place fish fillets in center of each tin foil square.
3. Combine frozen vegetables and diced onion in bowl and mix. Spoon vegetables around fillets.
4. Sprinkle with lemon juice (or top with lemon slice) and add parsley on top. Fold ends of tin foil together to form leak-proof seal.
5. Bake for 10 minutes. Serve 1 piece of fish on your plate and fill the other half of your plate with vegetables!

 

Snacks

 

HummusVeggies & Hummus

1. Choose some of your favorite raw veggies like carrots, celery, cucumbers, and broccoli and put 3 to 4 pieces of each one on a small plate
2. Add 2 Tablespoons Hummus to the plate. Dip and Enjoy
*** There are mnay different kinds of hummus from the store to choose from. Find one you like and enjoy!

 

ApplesApple & Nut Butter
1 apple and 1 Tablespoon (about the size of your thumb) peanut butter or almond butter. Be sure to use a measuring spoon to make sure you are getting the correct portion of nut butter. 

 

Cottage cheeseCottage Cheese and Berries
½ cup of low fat cottage cheese ( look for 1 percent cottage cheese) and ½ cup berries of you choice. Sprinkle berries on top or eat on the side.