Healthy Cooking

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Chili Lime Steak Fajitas

Chili Lime Steak Fajitas are so juicy and full of incredible flavours!
The secret lies in this incredibly popular marinade!

Yield: Serves: 4 (2 fajitas per serve)

2 tablespoons olive oil
⅓ cup freshly squeezed lime juice
2 tablespoons fresh chopped cilantro
2 cloves garlic, crushed
1 teaspoon brown sugar
¾ teaspoon red chilli flakes (adjust to your preference of spice)
½ teaspoon ground Cumin
1 teaspoon salt
1 pound | 500g of beef steak (rump, skirt or flank steak)


Avocado "Mayonnaise" (Paleo)

1 Medium -Large Avocado
1/2 lemon, juiced
1/4 tsp., Sea Salt
1 pinch cayenne Pepper
1/4 C. Extra Virgin Olive Oil

Scoop out the avocado flesh and put it into a blender or Food Processor,
Add lemon juice, salt and cayenne pepper and blend together.

With blender running, add olive oil slowly. You may have to stop the machine several times and stir ingredients.
Puree to a smooth creamy mixture.

Makes 3/4 Cup

Black Bean Chicken

2 cans black beans
16 ounces jarred salsa
1/2 cup brown rice (uncooked)
1 pound boneless, skinless chicken breasts

Place chicken breasts in slow cooker.
Pour beans, rice and salsa over chicken.
Cook on low for 8-10 hours and serve.

Nutrition Info
Calories: 307.3
Fat: 2.9g
Carbohydrates: 40.0g
Protein: 30.5g

Low Carb Taco Bake


4 eggs
3/4 C. Heavy Cream
2 Tblsp. Taco Seasoning
8-10 oz Cheddar Cheese, Shredded
1 lb Ground Beef
1 Green Pepper, diced
2-3 T Salsa
Toppings (optional) - Lettuce, Salsa, Sour Cream, Diced Onion

Preheat oven at 375 degrees. Beat eggs and cream together. Add 1 tablespoon of Taco Seasoning and mix.
Spray a 9"x13" pan with non-stick cooking spray. Sprinkle 6 ounces of cheese into the bottom of the pan.
Pour the egg and cream mixture on top being careful to cover evenly. Bake for 20-25 minutes.

Ambrosia Fruit Dip

8 oz. cream cheese; softened
1 C. plain low-fat yogurt
1 tsp. vanilla extract
1 tsp. grated lemon rind
14 packets equal sweetener

Blend cream cheese & yogurt until smooth. Stir in remaining ingredients.

Makes 2 cups or 8 servings.

Veggie Sandwich

1 honey wheat bagel, toasted
1 slice onion
Sliced tomato
Sliced cucumber (I use the English cucumber)
Alfalfa sprouts
Real mayonnaise

Spread mayonnaise on 1/2 of toasted bagel and hummus on the other half. Assemble sandwich and enjoy!

7-Day Diet Weight Loss Soup (Wonder Soup)

1/2 head of cabbage,
chopped 1 cup celery,
diced 1 cup white or yellow onion,
diced 1 cup carrots,
diced 1 green bell pepper,
diced 2-3 cloves garlic, minced
4 cups chicken broth
14 oz can diced tomatoes
1 teaspoon oregano
1 teaspoon basil
1/2 teaspoon red pepper flakes and cayenne pepper
Salt and Pepper to taste

Heat 2-3 tablespoons of olive oil in a large pot over medium heat.
Add celery, onions, bell peppers, and carrots. sauté until slightly tender. Stir in garlic.
Pour in chicken broth. Stir in tomatoes and cabbage.
Bring to a boil and then reduce heat.

Benefits of Coconut Oil

coconut uses infographic

Learn how the coconut tree provides all-around benefits -- from its husks and roots to coconut oil -- through our infographic "Plant of Life: An Infographic on Various Coconut Uses." Use the embed code to share it on your website.

Crustless Pumpkin Pie

1 (15 ounce) cans pumpkin puree ( note not pie filling)
1 (12 ounce) cans evaporated skim milk
3/4 cup egg white
3 teaspoons pumpkin pie spice
1 teaspoon vanilla
2/3 cup Splenda granular
Pam cooking spray

Preheat oven to 400°F.
Combine all ingredients.
Spray 9" pie plate with Pam.
Pour mixture into pie plate.
Bake at 400 F for 15 minutes.
Reduce heat to 325 F and continue baking for about 45 minutes or until a knife comes out clean.

Slice into 8 pieces.

Only 63 calories and 2 WWP+ per slice

*Top with fat free cool whip (optional)

Vanilla French Toast

2 eggs
1/2 cup lowfat milk
2 tbs sugar or Splenda
1 tbs vanilla
1/4 tsp cinnamon
1 tbs butter
6 slices bread

Whisk first 5 ingredients in a bowl. Melt butter in skillet.
Dip bread slices in egg mixture, brown each side in skillet.
Serve with maple syrup...


Lemon Herb Seasoning

1/4 cup + 1 tbl. Dried basil, rumbled
1/4 cup dried oregano, crumbled
1 1/2 tablespoons pepper
1 1/2 tablespoons dried onion flakes, crumbled
1 1/2 tablespoons whole celery seeds
1/2 teaspoon garlic powder
1/2 teaspoon dried grated lemon zest

In a small bowl, stir all ingredients until well blended.
Store in a jar with a tight-fitting lid in a cool, dry, dark place for up to 6 months

Heloise's No-Salt Substitute

5 teaspoons onion powder
1 tablespoon garlic powder
1 tablespoon paprika
1 tablespoon dry mustard
1 teaspoon thyme
1/2 teaspoon white pepper
1/2 teaspoon celery seed

Mix all ingredients and store in a tightly covered container in a cool, dark place.

Tip: Never store spices near the stove....they lose their zip!

You can double the amounts to make extra and store as stated above.

Cabbage Chili Soup (Crockpot)

3 cups coarsely chopped cabbage
1 cup chopped onions
3 C. Healthy Choice tomato juice (or any reduced-sodium)
1 (10-1/2 oz) can Healthy Request Tomato Soup
10 oz kidney beans, rinsed and drained
2 tsp chili seasoning mix

In a slow cooker, combine cabbage, onion, tomato juice and tomato soup. Add kidney beans and chili seasoning
mix. Mix well to combine. Cover and cook on LOW for 6-8 hours.

Mix well before serving.

Great recipe for diabetics, dieters

Low-Fat Chicken & Veggie Bake

8 boneless, skinless chicken breasts
2 cans whole potatoes, drained
1 tsp garlic powder
1 bottle fat free Italian salad dressing
1 pkg frozen veggies
1 can water chestnuts (optional)
salt & pepper

Sprinke chicken breasts with salt, pepper and garlic.
Put chicken in bottom of slow cooker/Crock Pot. Add remaining ingredients.
Cook on high for 4-6 hours or on low for 8-10 hours.

Serves 8

Baked Chicken Breasts Supreme

1 1/2 cups lowfat yogurt -- Or light sour cream
1/4 cup lemon juice
1/2 teaspoon Worcestershire sauce
1/2 teaspoon celery seed
1/2 teaspoon paprika -- Hungarian sweet
1 clove garlic – minced
1/2 teaspoon salt – optional
1/4 teaspoon pepper
8 boneless skinless chicken breast halves
2 cups dry bread crumbs – fine

In a large bowl, combine first 8 ingredients. Place chicken in mixture and turn to coat.
Cover and marinade overnight in the refrigerator. Remove chicken from marinade.

Coat each piece with crumbs. Arrange on a shallow baking pan.

Diabetic Onion Dip

8 oz plain lo-cal yogurt
1/2 onions, finely chopped
2 tsp. lemon juice
2 Tblsp. parsley
1 dash hot pepper sauce
1 dash horseradish
1 dash salt and pepper

Combine all ingredients. Chill thoroughly.

Yield: 2 servings

A Complete Chicken Dinner Disguised as a Salad (7.23 WW Points)

12 ounces boneless skinless chicken breast -- 3- 4-ounce breasts; cooked and sliced into thin strips
8 cups mixed greens
2 whole oranges -- cut into 12 weedges each
2 cups fresh strawberries -- sliced
16 whole grape tomatoes


2 tablespoons fat-free mayonnaise
2 tablespoons honey
2 tablespoons balsamic vinegar
2 teaspoons dijon mustard
1 teaspoon chili powder
1/2 teaspoon black pepper
1/4 cup extra virgin olive oil

In a blender, combine all vinaigrette ingredients except oil. Blend 1 minute. Add Oil. Blend.

Patty Melts with Grilled Onions

8 (1/8-inch-thick) slices Vidalia or other sweet onion
1 tablespoon balsamic vinegar
Cooking spray
1 pound extra lean ground beef
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons creamy mustard blend (such as Dijonnaise)
8 (1-ounce) slices rye bread
1 cup (4 ounces) shredded reduced-fat Jarlsberg cheese

1. Arrange onion slices on a plate. Drizzle vinegar over onion slices.
Heat a large grill pan over medium heat. Coat pan with cooking spray.
Add onion to pan; cover and cook 3 minutes on each side. Remove from pan; cover and keep warm.

Low Fat Spinach Dip

*1 (12 oz.) carton 1% low-fat cottage cheese
1 (10 oz.) pkg. frozen chopped spinach, thawed and drained
1/2 C. low-fat sour cream
1/4 C. dry vegetable soup mix
1 tsp. lemon juice
1 (10 oz.) can water chestnuts, drained and chopped

Process in food processor the cottage cheese. Place in bowl. Press spinach between paper towels until barely moist. Add spinach and
remaining ingredients to cheese. Stir; cover and refrigerate 3 hours.

Serve with crackers or raw vegetables.
Yields 3 cups.

Per Serving (1 Tablespoon): 14 Calories and .4 g. Fat.

High Fiber Vegetable Soup

2 C. green pepper, chopped
2 C. onions, chopped
4 tbsp. butter
1 (28 oz.) can tomatoes and liquid
2 C. carrots, diced
1 C. corn
1 C. cabbage, chopped
2 C. celery, chopped
1 C. squash, diced, zucchini and/or summer
1 C. potato, diced
2 C. green beans
10 C. water
5 tsp. beef broth granules
2 tbsp. lemon juice
1 bay leaf
2 tsp. marjoram
1 tsp. thyme
1/2 tsp. black pepper
1/4 tsp. crushed red pepper
1/2 C. minced parsley
1 C. barley
Salt to taste

Baked Sweet Potato Shoestring Fries

3 tablespoons orange juice
2 teaspoons vegetable oil
1/2 teaspoon ground ginger
1/4 teaspoon salt
1/8 teaspoon ground red pepper
2 large sweet potatoes, peeled and cut into 1/8-
inch strips (about 1-1/2 pounds)
Cooking spray

Preheat oven to 400 degrees. Combine first 5 ingredients in a small saucepan; bring to a boil.
Reduce heat; simmer 2 minutes or until slightly thick.
Remove from heat; let cool. Combine juice mixture and potatoes in a large bowl; toss well.

Sweet Potato Chips

2 (medium) sweet potatoes, scrubbed clean and sliced into 1/8-inch slices
2 tablespoons vegetable oil
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon garlic powder
1/4 teaspoon cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon nutmeg
1/4 teaspoon paprika

Preheat oven to 400 degrees F.
Place sweet potato slices and oil in a re-sealable bag and shake to coat.
In a small dish, combine the seasonings and add to the sweet potatoes. Shake again to evenly coat.
Lay potato slices on a foil-lined baking sheet, and bake for 12-14 minutes.

Stir-Fried Beef Salad (Low Cal)

1 pound Beef round steak -- boneless
2 tablespoons Oil -- cooking
Garlic clove -- minced
8 ounces Mushrooms, fresh -- sliced
Cucumber -- chopped
Green pepper -- strips
Onion -- sliced *
1 teaspoon Italian seasoning
1 teaspoon Salt -- seasoned
1/8 teaspoon Pepper, red -- ground
Tomatoe -- large **
8 ounces Spinach leaves -- fresh

Baked French Fries

2 large potatoes
1/2 teaspoon salt
1 tablespoon vegetable oil
1/8 teaspoon paprika

Preheat oven to 450 F degree.

Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp.
Just before cooking, turn onto paper towel and pat dry.

Spread pieces in one layer of a shallow baking pan. Sprinkle with the vegetables oil.
Shake pan to spread oil evenly over potatoes.

Bake 30-40 mins, turning frequently, until gold brown.Empty potatoes onto paper towels.
Sprinkle with salt and paprika.

Kraft Four-Layer Dessert

1 cup flour
1/2 cup finely chopped PLANTERS Slivered Almonds
1/4 cup margarine, melted
1 pkg. (8 oz.) PHILADELPHIA Fat Free Cream Cheese, softened
1/2 cup powdered sugar
2 cups thawed COOL WHIP Sugar Free Whipped Topping, divided
2 pkg. (1.4 oz. each) JELL-O Chocolate Fat Free Sugar Free Instant Pudding
3 cups cold fat-free milk

Heat oven to 350ºF.

Mix flour, nuts and margarine; press onto bottom of 13x9-inch pan. Bake 15 min. or until lightly browned. Cool.

Beat cream cheese and sugar with mixer until well blended. Stir in 1 cup COOL WHIP; spread over crust.

Zucchini Pizza

4 C. zucchini, grated and drained
2 C. rice, cooked
1 1/2 C. mozzarella cheese, grated
1 1/2 C. Parmesan cheese, grated
2 eggs
1 pound hamburger
1 medium onion, chopped
2 cloves garlic, chopped
1 (15 1/2-oz.) jar spaghetti sauce or homemade sauce
Preheat oven to 400 degrees.
In a large bowl, combine zucchini, rice, 1/2 of the cheeses, and the eggs.

Press the zucchini mixture into the bottom of a greased 13x9x2-inch baking dish.
Bake until mixture is lightly browned (about 15 minutes). In a large skillet, brown hamburger.

White Bean Hummus- Sunny Anderson

Pulse the following in food processor until smooth:

2 (16 ounce) cans drained cannellini beans,
1/4 cup plain yogurt,
1/4 cup olive oil,
1/4 cup lemon juice,
2 tablespoons fresh dill,
1 teaspoon cumin,
2 teaspoons hot paprika.

Season with Salt and pepper.
Garnish with dill and paprika.

-Recipe by: Sunny Anderson of Food Network's "Cooking For Real"

Garlic Mashed Caullflower

5 cups fresh cauliflowerets
1 garlic clove, minced
3 tablespoons fat-free milk
3 tablespoons reduced-fat mayonnaise
1/2 teaspoon salt
1/8 teaspoon white pepper

Place 1 in. of water in a large saucepan; add cauliflower and garlic. Bring to a boil.
Reduce heat; cover and simmer for 10-15 minutes or until tender.
Drain; transfer to a small bowl. Add the milk, mayonnaise, salt and pepper; beat until blended.
If desired, shape into individual molds by packing 1/2 cup at a time into a 2-in. biscuit cutter.

Yield: 4 servings.

Baked Zucchini Chips

1/4 cup Italian-seasoned bread crumbs (I used Panko bread crumbs--peg)
1/4 cup grated Parmesan cheese
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon black pepper
2 tablespoons fat-free milk
2 small zucchini, cut into 1/4-inch slices

Preheat the oven to 425°F.
Coat an oven-proof wire rack with nonstickcooking spray then place on a baking sheet.

In a medium bowl, combine the bread crumbs, Parmesan cheese, garlic powder, salt, and black pepper.
Place the milk in a shallow bowl.

Banana Walnut Bread

1/2 cup chopped walnuts
1 tsp vanilla
1/2 cup fat free milk
1/2 tsp cinnamon
2 cups all purpose baking mix or Bisquick
2 bananas, peeled, mashed
3 eggs
6 tbs salted butter or margarine
1 cup sugar or Splenda

Heat oven to 350°.
In bowl, beat baking mix, sugar, cinnamon, butter, milk, eggs and vanilla 2 min.
Add bananas and nuts, pour into greased and floured loaf pan.
Bake 50 min. or until done.
Let cool in pan 5 min. Remove from pan.

Makes 10 servings.