HEALTHY RECIPES COOK BOOK

Created by the students of the Whirlwind: Summer Learning in Motion Program

TABLE OF CONTENTS
Introduction Appetizers and Snacks Salads and Soups Sauces and Dressings Meat Main Courses Poultry Main Courses Fish Main Courses Vegetarian Main Courses Side Dishes Desserts Eating Tips Snacking Tips Index 3 4 6 9 12 14 16 19 21 23 26 27 28

WELCOME TO OUR COOK BOOK!

This cook book was developed by the students in the 2011 Whirlwind: Summer Learning in Motion program. The students ranged from ages 10-14 and were going into grades 6-8. The theme for the 2011 program was food and fitness. We learned how to keep ourselves healthy by making smarter food choices and by finding types of exercise that we enjoy doing. One of the projects we did was create a cook book that contains recipes that are easy for kids to do on their own and are delicious and healthy. We hope you enjoy learning how to make healthy meals for yourself and your family!

APPETIZERS AND SNACKS

HEALTHY HUMMUS
Ingredients
c. plain, low-fat yogurt 1 Tbsp. lemon juice 1 tsp. olive oil tsp. salt tsp. paprika 1/8 tsp. pepper 1 can chickpeas, drained and rinsed 1 Tbsp. fresh parsley, chopped

Directions
1. Combine all ingredients in a food processor or blender 2. If you need more liquid to make it a smoother consistency, add more yogurt. 3. Chill the dip in the refrigerator and serve with pita wedges or cut up vegetables.

PIZZA NACHOS
Ingredients
2 oz. baked, low-fat tortilla chips, about 26 chips c. marinara sauce tsp. dried oregano c. shredded, part-skim mozzarella cheese 2 tsp. grated parmesan cheese Any other pizza toppings you like- veggies, olives, hot peppers, etc.

Directions
1. Preheat the broiler. Arrange the tortilla chips in a single layer on a pizza pan or small jelly-roll pan. 2. Drizzle with the tomato sauce and sprinkle with oregano. Top with mozzarella and parmesan cheeses and other toppings. 3. Broil until the chips just start to brown and the cheese starts to melt, about 1 minute.

FRESH TOMATO SALSA

Ingredients
3 tomatoes, chopped c. onion, finely diced 2 jalapeno peppers, finely chopped c. fresh cilantro, chopped 1 tsp. salt 2 tsp. lime juice

Directions
1. In a medium bowl, stir together tomatoes, onion, jalapenos, cilantro, salt and lime juice. 2. Chill for one hour in the refrigerator before serving. Serve with whole grain tortilla chips or vegetables. Also makes a great topping for chicken.

RANCH POPCORN
Ingredients
8 c. plain, popped popcorn (not butter flavored) 1 serving butter flavored cooking spray 2 Tbsp. dry buttermilk Tbsp. salt tsp. onion powder tsp. dry mustard tsp. garlic powder tsp. white pepper, (optional)

Directions
1. Place the popcorn in a large bowl and spray with butter flavored cooking spray, tossing the popcorn well. 2. In a small bowl, whisk together the dry buttermilk, salt, onion powder, dry mustard, garlic powder and pepper. Sprinkle over the popcorn, tossing until well coated.

CORNBREAD
Ingredients
1 c. uncooked cornmeal, yellow 1 c. all purpose flour 1 tsp. baking powder Tbsp. salt tsp. baking soda 14 oz. cream-style corn, canned c. buttermilk 2 large egg whites 2/3 Tbsp. corn oil

Directions
1. Preheat oven to 400 degrees. Coat an 8-inch square cake pan with cooking spray. 2. Combine cornmeal, flour, baking powder, salt and baking soda in a large bowl. Mix well with a fork, then make a well in the center, set aside. 3. Combine creamed corn, buttermilk, egg whites and oil in a medium bowl. Mix until blended. Fold mixture gently into dry ingredients; mix until blended. Pour batter into prepared pan and smooth the top. 4. Bake until a toothpick inserted near the center comes out clean, about 20 minutes. Allow to cool for 10 minutes. Remove from pan and cut into squares.

SALADS AND SOUPS

CHICKEN TACO SALAD
Ingredients
2 Tbsp. olive oil onion, finely chopped 1 red bell pepper, seeded and finely chopped 2 cloves garlic, chopped jalapeno, seeded and finely chopped 1 lb. ground chicken 1 Tbsp. chili powder 1 tsp. ground cumin 1 can kidney beans, drained and rinsed c. plain, low-fat yogurt c. chunky salsa, can be homemade or jarred 1 heart of romaine lettuce, chopped 1 c. cherry tomatoes, halved 1 c. hand-crushed, baked, low-fat tortilla chips 1 c. reduced fat Mexican cheese blend 1 small handful cilantro leaves, chopped

Directions
1. Heat olive oil in a large skillet. Add the onions, bell peppers, garlic and jalapeno and saut until tender, 3-4 minutes. 2. Add the chicken and saut till browned, breaking it up with the back of a spoon as you cook. Stir in the chili powder and cumin and let it toast. 3. Add the beans and let it cook till warmed through. Mix the yogurt and salsa together in a small bowl. 4. Toss the chopped lettuce, tomatoes, chips, cheese, cilantro, chicken and bean mixture all in a large bowl and dress with the yogurt and salsa mixture.

TEX-MEX SWEET AND RED-POTATO SALAD

Ingredients
1 lb. red potatoes, cut into 1 in. cubes 1 lb. sweet potatoes, peeled, cut into 1 in. cubes 4 tsp. olive oil 2 med. onions, chopped 6 Tbsp. fat-free mayo 3 Tbsp. fresh cilantro, chopped 1 tsp. lemon zest, grated tsp. salt tsp. ground cumin 1/8 tsp. cayenne pepper

Directions
1. Preheat the oven to 425 degrees. Spray a large roasting pan with nonstick spray. Combine the potatoes with 2 tsp. of the oil in a bowl and arrange in a single layer on the pan. Roast for 3540 minutes, tossing occasionally. 2. Meanwhile, heat the 2 other tsp. of oil in a large skillet over med. heat. Add onions and cook till golden and tender, 12-15 min. Add to potatoes. 3. Combine mayo, cilantro, zest, salt, cumin and cayenne in a small bowl. Add to potato/onion mixture and stir well. Serve warm or at room temperature.

PASTA SALAD
Ingredients
1/3 c. extra virgin olive oil c. fresh lemon juice 1 tsp. dried oregano 1 Tbsp. Dijon mustard tsp. salt tsp. black pepper 2 cloves garlic, minced 2 oz. black olives, sliced, about 10 medium 1 medium green bell pepper, seeded and chopped 1 medium red bell pepper, seeded and chopped c. cherry or grape tomatoes, halved 1 c. frozen peas, thawed

Directions
1. Cook pasta according to package directions; drain. Rinse pasta with cold water; drain again and set aside. 2. In a small bowl, prepare dressing by mixing oil, lemon juice, oregano, mustard, salt, pepper and garlic; set aside. 3. In a large bowl, combine cooked pasta and vegetables; pour in dressing and toss thoroughly to coat. Cover and chill about 2 hours.

CLASSIC CHICKEN NOODLE SOUP

Ingredients
2 lbs. skinless, chicken thighs, trimmed of all visible fat 6 c. water 5 medium carrots, cut into 2 in. pieces 3 medium stalks celery, cut into 1 in. pieces 2 medium onions, cut into 8 wedges 2 cloves garlic, minced 3 sprigs parsley 2 sprigs thyme 2 bay leaves 1 tsp. salt tsp. black pepper 2 c. uncooked egg noodles

Directions
1. Bring chicken, water, carrots, celery, onions, garlic, parsley, thyme, bay leaves, salt and pepper to a boil in a large stock pot. Reduce heat and simmer, covered until chicken is cooked and vegetables are tender, about 45 minutes. Discard the parsley, thyme and bay leaves. 2. Remove the chicken and skim any fat from the top of the soup with a large spoon. Add the noodles and return the soup to a boil. Reduce heat and simmer about 5 minutes or till noodles are tender. 3. When cool, remove chicken from bones. Cut chicken into chunks and return to the soup.

BAKED POTATO SOUP

Ingredients
1 bulb garlic, inch slice taken off top 3 lbs. uncooked potatoes, rinsed and pierced with a fork 6 slices uncooked turkey bacon 4 c. reduced-sodium chicken broth 1 Tbsp. thyme tsp. salt tsp. black pepper 6 Tbsp. reduced-fat sour cream 6 Tbsp. low-fat, shredded cheddar cheese 6 Tbsp. scallions, sliced

Directions
1. Preheat oven to 400 degrees. Wrap entire garlic bulb tightly in foil and place garlic and potatoes in the oven (they dont need to be on a pan). 2. Bake garlic until soft when squeezed, about 45 min.; remove from oven and let cool. Continue baking potatoes until tender when pierced, about 15 minutes more. Let potatoes cool. 3. Cook bacon in a large, nonstick skillet over medium-high heat until browned. Place on paper towels and drain fat, chop bacon. 4. Unwrap garlic and squeeze pulp from bulb with hands into a large saucepan. Peel potatoes and add to pan, mash with a potato masher till smooth. Gradually stir in broth, thyme, salt and pepper until blended, place saucepan over med. heat and cook until hot, stirring occasionally, 5-10 min. 5. Spoon 1 1/3 c. of soup into each of 6 bowls. Top each w/ 1 Tbsp. sour cream, 1 Tbsp. cheese, 1 Tbsp. bacon and 1 Tbsp. scallions.

BROCCOLI-CHEESE SOUP
Ingredients
2 tsp. olive oil c. onions, minced 16 oz. frozen, chopped broccoli 29 oz. chicken broth 4 oz. light, reduced-fat Velveeta cheese, cubed skim milk tsp. garlic powder c. water c. cornstarch

Directions
1. Heat oil in large saucepan over medhigh heat. Add onion and cook 3 minutes until soft. Add broccoli and broth and bring to a boil. Reduce heat to med. and simmer 3 minutes till broccoli is tender. 2. Reduce heat to low, add cheese and stir until it melts; stir in milk and garlic powder. 3. Whisk together water and cornstarch. Add mixture to pan and simmer 2 minutes until thick.

SAUCES AND DRESSINGS

PIZZA SAUCE
Ingredients
1 tsp. olive oil 1 large onion, chopped 3 garlic cloves, minced c. Cabernet Sauvignon 28 oz. can crushed tomatoes 2 Tbsp. flat leaf parsley, chopped tsp. kosher salt tsp. black pepper

Directions
1. Heat oil in a large skillet, add onion and saut over med. heat till tender, about 5 minutes. 2. Add garlic and cook for an additional minute. Increase heat to high and add wine, deglaze the skillet and stir until almost all the liquid evaporates. 3. Add tomatoes, parsley, salt and pepper, reduce heat to low and simmer for 30 minutes.

SPAGHETTI SAUCE WITH MEAT

Ingredients
lb. lean ground beef 1 medium onion, finely chopped 2 cloves garlic, minced 3 c. mushroom caps, sliced 14 oz. can diced tomatoes 1Tbsp. tomato paste tsp. dried basil tsp. oregano c. skim milk tsp. salt tsp. black pepper

Directions
1. Spray a large, nonstick skillet with cooking spray and set over med.-high heat. Add the beef and cook, stirring frequently to break it up, until browned, 5-8 minutes. 2. Add the onion and garlic; cook, stirring occasionally until softened, about 5 min. 3. Stir in the mushrooms, tomatoes, tomato paste, basil and oregano; bring to a boil. 4. Reduce the heat and simmer, covered, 10 minutes. Add the milk and cook, uncovered until the sauce is thickened, about 15 minutes longer. Stir in the salt and pepper. Serve over pasta.

CHEDDAR CHEESE SAUCE

Ingredients
c. fat-free evaporated milk 3 Tbsp. all-purpose flour c. low-fat milk 2 tsp. Dijon mustard tsp. salt c. low-fat shredded cheddar cheese tsp. black pepper

Directions
1. Whisk together the evaporated milk and flour in a small saucepan until smooth. Whisk in the low-fat milk, mustard and salt. Bring to a simmer and cook, stirring frequently, until sauce is thickened, 4 minutes. 2. Stir in cheddar cheese and pepper. Remove from heat and stir until the cheese has just melted and the sauce is smooth. Serve at once. Serve over pasta, vegetables or add a bit more flour to serve over low-fat tortilla chips.

ALFREDO SAUCE
Ingredients
1 tsp. olive oil 1 small red onion, finely chopped 2 cloves, garlic, crushed 6 Tbsp. vegetable broth c. fat-free evaporated milk 1 tsp. cornstarch 1 Tbsp. water oz. grated parmesan

Directions
1. Put olive oil into a medium saucepan and turn on med.-high heat, add garlic and onion and cook until soft. 2. Stir in broth and milk. Bring to a boil, stir in combined cornstarch and water. Simmer, uncovered, until thickened slightly, about 5 minutes. 3. Just before serving, add parmesan to sauce and cook, stirring until cheese is melted, about 2 minutes.

EASY SWEET AND SOUR SAUCE

Ingredients
1/3 c. rice vinegar 4 Tbsp. brown sugar 1 Tbsp. tomato ketchup 2 tsp. cornstarch dissolved in 4 tsp water 1 tsp soy sauce

Directions
1. Place rice vinegar, brown sugar, tomato ketchup and soy sauce into a small saucepan, mix together and bring to a boil. 2. Add cornstarch and water mixture and stir all ingredients together until sauce has thickened to desired consistency.

10

BUTTERMILK DRESSING
Ingredients
c. dry buttermilk 1 tsp. onion powder tsp. sugar tsp. salt tsp. black pepper 6 Tbsp. water 2 Tbsp. apple cider vinegar 2 tsp. Dijon mustard

Directions
1. In a small bowl, stir together buttermilk, onion powder, sugar, salt and pepper. 2. Whisk in water until smooth; whisk in vinegar and mustard until creamy.

CAESAR DRESSING
Ingredients
2 large, hard boiled eggs, cooled 6 anchovies, canned in oil, drained 5 Tbsp. fresh lemon juice c. canned chicken broth 2 tsp. Dijon mustard 1 garlic clove, peeled and left whole tsp. salt tsp. pepper 1/3 c. olive oil 6 Tbsp. grated parmesan cheese

Directions
1. Place anchovies, lemon juice, broth, mustard, garlic, salt and pepper in a food processor; process until a thick dressing forms. Add eggs, process until incorporated. 2. Pour oil into dressing in a steady stream, whisking to combine. Add cheese, blend thoroughly.

GREEN GODDESS DRESSING

Ingredients
2 Tbsp. fat-free mayo 2 Tbsp. fat-free sour cream 2 Tbsp. chives or green part of scallion, finely minced 2 Tbsp. parsley, finely minced 1 Tbsp. white wine vinegar 1 anchovy, canned in oil, minced

Directions
1. Mix all the ingredients in a large bowl until creamy.

11

MEAT MAIN COURSES

MEATLOAF AND VEGETABLES
Ingredients
3 slices white bread, cut into 1 in. squares 1/3 c. skim milk 3 med. carrots 2 small onions 1 stalk celery, coarsely chopped 1/2 lb. ground turkey breast lb. lean ground beef 1 large egg tsp. salt 6 small uncooked red potatoes, scrubbed and halved lb. mushrooms, sliced

Directions
1. Place the bread in a large bowl and pour the milk over it. Let stand 10 min. 2. Coarsely chop one carrot and cut the remaining carrots into 2 in. chunks. Coarsely chop half of one onion and slice the remaining onions. Set aside carrot chunks and sliced onions 3. Place the chopped carrot, chopped onion and celery in a food processor; pulse until finely chopped. Transfer to bowl w/ bread mixture. 4. Add turkey, egg and salt; mix with hands until combined. Shape the mixture into an oval loaf and place in a slow cooker. 5. Arrange potatoes, mushrooms, reserved carrot chunks, and onion slices around meatloaf. Cover and cook until the meat and vegetables are fork tender, 4-5 hours on high or 8-10 hours on low. 6. Transfer meatloaf to a platter and cut into 6 slices. Spoon the vegetables around the meatloaf.

PEPPERONI PIZZA
Ingredients
1 premade pizza crust c. pizza sauce c. parmesan cheese 1 c. part-skim mozzarella 16-18 pcs. Turkey pepperoni

Directions
1. Preheat oven to 400 degrees. Spray a pizza pan or stone with cooking spray and place crust on it. Spread sauce on it to within about an inch of the edge of the crust. 2. Top with parmesan cheese and the mozzarella. Arrange pepperoni on crust and top with the rest of the mozzarella. Bake until crust is crispy and cheese is lightly browned, 12-15 minutes. Serve with salad.

12

LAMB BURGERS
Ingredients
1 lb. ground lamb tsp. salt tsp. pepper 1 tsp garlic powder 1 tsp. low sodium soy sauce

Directions
1. Combine all ingredients in a large bowl and mix with hands until all ingredients are incorporated. 2. Form patties from the meat mixture that are approximately the size of your palm. 3. Either grill the patties or bake them at 350 degrees for 20-25 minutes. Serve on a bun with mixed vegetables or salad.

POT ROAST WITH GRAVY

Ingredients
1 tsp. sweet paprika 1 Tbsp. dark brown sugar 1 tsp. salt 1 tsp. black pepper 3 lb. lean beef brisket, trimmed and patted dry 3 sprays olive oil cooking spray 2 onions, sliced 3 small carrots, sliced 2 bay leaves c. water

Directions
1. Preheat oven to 325 degrees. In small bowl, combine paprika, sugar, salt and pepper; rub all over meat. 2. Coat Dutch oven with cooking spray and place over med.-high heat. Sear meat until well browned on outside (including edges), about 3-5 mins. per side; remove meat and set aside. Add onions, carrots, bay leaves and water to pot, scraping bottom of pot to incorporate pan drippings. Place meat on top of vegetables and cover tightly, place in oven and cook for 2 hours. 3. Remove pot roast, cover in foil and set aside. Working in batches, process vegetable mixture in a blender until smooth, pour of gravy back into pot, carefully place meat on top and pour remaining gravy over meat. Cover pot and put back in the oven and cook one more hour.

13

POULTRY MAIN COURSES

CHICKEN JAMBALAYA
Ingredients
1 spray, cooking spray 2 oz. turkey sausage, chopped 1 large onion, chopped 1 stalk, celery, chopped 1 small green bell pepper, chopped tsp. cayenne pepper tsp. dried thyme 1 tsp. salt tsp. black pepper 2 cloves garlic, minced 2 chicken breasts, roasted, without skin, cubed 28 oz. can whole plum tomatoes, peeled w/ juice 2 c. fat-free chicken broth 1 c. uncooked long-grain white rice

Directions
1. Coat a large, nonstick saucepan with cooking spray. Over high heat, saut sausage until crispy on edges. Add onion, celery and green pepper; saut until tender. 2. Reduce heat and stir in cayenne, thyme, salt, pepper and garlic; saut until garlic is fragrant. 3. Stir in chicken, tomatoes, broth and rice. Bring to a simmer, cover and let cook until rice is tender, about 20 minutes.

SPICY OVEN FRIED CHICKEN

Ingredients
c. low-fat buttermilk 2 tsp. hot sauce 8 skinless, bone-in chicken thighs c. dried bread crumbs, seasoned c. almonds, ground tsp. salt tsp. black pepper

Directions
1. Preheat the oven to 425F. Line a roasting pan with foil; spray the rack of the roasting pan with nonstick spray and place it in the pan. Combine the buttermilk and hot pepper sauce in a 9 x 13-inch baking dish. Place the chicken in the buttermilk mixture, turning to coat; set aside. 2. Combine the bread crumbs, almonds, salt, and pepper on a shallow plate. Dip the chicken into the crumb mixture, turning to coat all sides. Discard the excess buttermilk mixture and bread crumb mixture. Place the chicken on the rack; lightly spray the chicken with nonstick spray. 3. Bake 20 minutes, then lightly spray the chicken again with nonstick spray. Bake until the chicken is golden and an instantread thermometer inserted in a thigh registers 180F, about 25 minutes longer.

14

BAKED CHICKEN NUGGETS

Ingredients
1 tsp. salt 1 tsp. black pepper 2 tsp. olive oil 1/8 c. panko breadcrumbs 6 Tbsp. Italian seasoned breadcrumbs 2 Tbsp. grated parmesan 16 oz. chicken breast w/out skin and bone, cut into bite-sized pieces

Directions
1. Preheat oven to 425 and spray a baking sheet with cooking spray. Put olive oil in one bowl and combine the breadcrumbs, panko and parmesan with a fork in another bowl. 2. Season the chicken with salt and pepper, put in the bowl of olive oil and mix well so the oil coats the chicken. 3. Put a few chunks of chicken at a time in the breadcrumb mix to coat, then on the baking sheet. Lightly spray the top of chicken with cooking spray. Bake 810 min. Turn over and cook another 45 min or until cooked through.

TURKEY LETTUCE WRAPS

Ingredients
1 tsp. canola oil red onion, minced 1 lb. ground white meat turkey 3 Tbsp. fish sauce 3 Tbsp. soy sauce 3 juiced limes 1 bunch green onions, thinly sliced 2 jalapenos, seeded and thinly sliced c. chopped cilantro c. chopped mint c. chopped peanuts Romaine lettuce leaves Cooked rice

Directions
1. Heat canola oil over medium heat in a large nonstick skillet. Lightly saut red onion until it begins to soften, about 5 min. 2. Add turkey and break apart with spatula. Continue to cook until no longer pink, about 5-7 min. Drain any juice or fat and turn off the heat, cooking meat for 5 min. 3. Add fish sauce, soy sauce and lime juice to turkey and stir. Taste for seasoning and put in a serving bowl. 4. To serve, put c. of meat in a lettuce leaf and top with green onions, jalapeno pepper slices, a pinch of cilantro and mint and a sprinkle of peanuts. Serve with hot rice.

15

FISH MAIN COURSES

CALIFORNIA SUSHI ROLLS
Ingredients
2 c. water 2 c. sushi rice, rinsed c. rice vinegar, seasoned 1 Tbsp. sesame seeds, toasted 3 Tbsp. warm water 2 Tbsp. low sodium soy sauce 2 tsp. wasabi powder 1 tsp. dark sesame oil 1 tsp. ginger root, grated and peeled 4 sheets nori seaweed med. cucumber peeled and cut into thin strips med. avocado, peeled, pitted and cut into thin strips 4 oz. surimi, cut into thin strips 1 Tbsp. Eden pickled, sliced ginger with shiso leaves, optional

Directions
1. Bring the water and rice to a boil in a medium saucepan. Reduce the heat and simmer, covered, until the rice is tender and the liquid is absorbed, about 20 minutes. Transfer the rice to a large bowl. Stir in the vinegar and sesame seeds. Let stand until cool enough to handle. 2. Meanwhile, to prepare the wasabi dipping sauce, whisk together the warm water, soy sauce, wasabi powder, sesame oil, and grated ginger until blended. Set aside. 3. Place a sheet of nori lengthwise, shinyside down, onto rolling mat. Dampen hands with water and spread 1 cup of the rice mixture onto the nori, leaving a 1/2-inch border across the top. Make a 1/4-inch-deep indentation crosswise along the center of the rice; place onequarter each of the cucumber, avocado, and surimi into the groove of the rice. 4. Hold the filling in place with your fingers as you curl the mat forward with your thumbs until the two ends of the nori overlap, forming a cylinder. Applying gentle but even pressure to the mat, remove the roll from the mat. Cut into 6 pieces with a very sharp knife, moistening knife with water between each cut. Repeat with the remaining nori, rice, cucumber, avocado, and surimi. Serve rolls with the dipping sauce and pickled ginger (if using).

16

TUNA NOODLE CASSEROLE

Ingredients
12 oz. uncooked egg noodles 12 oz. water-oacked tuna fish, drained 2 c. button mushrooms, sliced 1 c. frozen green peas, thawed 16 oz. fat-free sour cream c. fat-free mayo 2 tsp. Dijon mustard 2 tsp. fresh parsley, chopped tsp. salt tsp. black pepper c. shredded reduced fat Monterey-Jack cheese

Directions
1. Preheat oven to 350 degrees. Cook noodles according to package directions without added fat or salt; drain and transfer to a large bowl. Fold in tuna, mushrooms and peas. 2. Whisk sour cream, mayonnaise, mustard, parsley, salt and pepper together in a separate bowl; fold into noodle mixture. Transfer to a 4-quart casserole dish; top with cheese. Bake until top is golden and bubbly, about 30 minutes. Yields about 1 cup per serving.

FISH AND CHIPS

Ingredients
2 med. uncooked potatoes, peeled and cut into 8 wedges each tsp. salt tsp. black pepper c. skim milk 1 Tbsp. Dijon mustard c. seasoned bread crumbs c. all-purpose flour 20 oz. uncooked cod, four 5 oz. fillets 4 Tbsp. red wine vinegar

Directions
1. Preheat oven to 400 degrees. Coat two large baking sheets with cooking spray. 2. Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with salt and pepper. Bake until golden brown and tender, about 45 minutes. 3. Whisk milk and mustard together in a shallow dish. Place bread crumbs in another shallow dish and put flour in a third shallow dish. 4. Season both sides of fish with salt and pepper. Place fish in flour and turn to coat. Place fish in bread crumbs and turn to coat. 5. Transfer fish to second prepared baking sheet and lightly coat with cooking spray. Bake fish until forktender, about 10 to 15 minutes. Serve fish and potato wedges with vinegar on the side.

17

FISH STICK TACOS

Ingredients
8 frozen, breaded fish sticks 4 large, burrito-size, wheat flour tortillas c. light sour cream c. salsa 2 c. lettuce, shredded 1 large tomato, chopped c. low-fat shredded cheddar cheese

Directions
1. Cook fish sticks according to package directions. Wrap tortillas in aluminum foil and warm in a 350 degree oven for about 10 minutes. 2. Top each tortilla with 2 fish sticks, 1 tablespoon of sour cream, 2 tablespoons of salsa, 1/2 cup of lettuce, 1/4 of the tomato and 2 tablespoons of cheese; roll up tortillas and serve.

CAJUN FISH
Ingredients
1 lb. uncooked baby potatoes, halved c. light Italian salad dressing 2 Tbsp. Cajun seasoning c. all-purpose flour 1 lb. whitefish fillet 1 tsp. olive oil head Romaine lettuce, dried and torn into bite-size pieces c. light Italian salad dressing 1 medium lemon, cut into wedges

Directions
1. Boil potatoes until tender, drain and toss with c. Italian dressing. 2. Combine Cajun seasoning and flour. Coat fish fillets with this mixture and shake off excess. 3. Heat oil in a medium frying pan and pan-fry fish until browned and cooked through, about 3 minutes on each side. 4. Toss lettuce with c. extra dressing and place on 4 serving plates. Set fish on top of lettuce and arrange warm potatoes around plates. Serve with lemon wedges. Sprinkle with extra Cajun seasoning, if desired.

18

VEGETARIAN MAIN COURSES

15 MINUTE VEGETARIAN CHILI
Ingredients
1 tsp. canola oil 1 clove garlic, minced 14 oz. stewed tomatoes 15 oz. can kidney beans, drained and rinsed 15 oz. can yellow corn, drained 15 oz. can tomato sauce 1 Tbsp. chili powder tsp. dried oregano tsp. crushed red pepper flake c. dehydrated onion flake tsp. black pepper 4 Tbsp. low-fat, shredded sharp cheddar cheese

Directions
1. Heat oil in a large, nonstick, heavybottomed pot over medium heat. Add garlic; cook, stirring frequently, until aromatic, about 2 minutes. Add tomatoes, beans, corn, tomato sauce, chili powder, oregano, red pepper flakes, onion and pepper; stir well. 2. Increase heat to high and bring chili to a boil; cook, stirring frequently, until chili is thick and flavors are concentrated, about 5 minutes. Spoon into serving bowls and sprinkle with cheese.

EGGPLANT PARMIGIANA
Ingredients
1/3 c. Italian seasoned bread crumbs 1 Tbsp. grated parmesan cheese 1 tsp. Italian seasoning tsp. garlic powder 1 medium, raw eggplant 2 large egg whites, lightly beaten 1 c. canned tomato sauce c. part-skim, shredded mozzarella cheese

Directions
1. Preheat oven to 350F. Coat a 9 X 13inch baking dish with cooking spray; set aside. Combine bread crumbs, Parmesan cheese, Italian seasoning and garlic powder in a medium-size bowl; set aside. Remove skin from eggplant and trim off ends; slice eggplant into 1/2inch-thick slices. 2. Dip eggplant first into egg whites and then into bread crumb mixture. Bake eggplant on a nonstick cookie sheet until lightly browned, about 20 to 25 minutes, flipping once. 3. Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato sauce and 1/3 of mozzarella cheese. Repeat with 2 more layers in same order. Bake until cheese is melted and sauce is bubbling, about 10 minutes more. Slice into 4 pieces and serve.

19

SPINACH AND CHEDDAR FRITTATA

Ingredients
4 large eggs 2 large egg whites 1 c. fresh baby spinach leaves, chopped 2 Tbsp. scallions, finely chopped tsp. salt tsp. black pepper c. fat-free, shredded cheddar cheese

Directions
1. Preheat oven to 400 degrees. In a large bowl, beat together eggs and egg whites; stir in spinach, scallion, salt and pepper. 2. Coat a 12-inch ovenproof nonstick skillet with cooking spray; heat skillet over medium heat. Pour egg mixture into skillet and cook until partially set, about 5 minutes. 3. Sprinkle cheese over eggs. Place skillet in oven and bake until cheese softens and eggs firm up, about 5 minutes. Remove from oven and let stand 1 minute before cutting into 8 wedges.

VEGETABLE CHOW MEIN

Ingredients
1 clove garlic, minced 1 tsp. ground ginger 1 medium leek, trimmed and sliced 1 medium carrot, peeled and sliced 1 medium zucchini, trimmed and sliced 1 c. canned water chestnuts, drained 2 c. mushrooms, sliced 14 oz. firm tofu, cut into in. cubes, (optional) 4 c. cooked spaghetti 2 Tbsp. cilantro, chopped

Directions
1. Heat a nonstick wok coated with cooking spray and saut garlic and ginger. Add leek, carrot, zucchini and water chestnuts and stir-fry for 3 to 4 minutes. Remove and set aside. 2. Coat wok with cooking spray and stirfry mushrooms and tofu until browned. Remove and set aside. 3. Coat wok with cooking spray and cook half the noodles, stirring often. Repeat with remaining noodles. Return vegetables, mushrooms and tofu to wok, toss and heat through. Serve sprinkled with cilantro

20

SIDE DISHES
SWEET POTATO FRIES
Ingredients
2 lbs. sweet potatoes, large, scrubbed 1 Tbsp. olive oil tsp. salt tsp. black pepper

Directions
1. Preheat oven to 450 degrees. Halve the potatoes and cut into inch wedges. Toss with oil, salt and pepper in a medium bowl. 2. Arrange the potatoes in a single layer on a nonstick baking sheet. Bake, turning once, until brown and crisp, about 35 minutes.

APPLESAUCE
Ingredients
2 apples, peeled, cored and shredded 1 tsp. ground cinnamon c. water 3 Tbsp. brown sugar

Directions
1. Place shredded apples in a medium saucepan over med.-low heat. Sprinkle with cinnamon, then add water and cook until the apple bits become soft and mushy. 2. Stir in brown sugar and mix well

GARLIC MASHED POTATOES

Ingredients
4 large, uncooked potatoes, peeled and cut into 2 in. chunks 8 cloves garlic, peeled 1 c. light sour cream c. buttermilk c. fresh parsley, chopped tsp. salt tsp. black pepper

Directions
1. Place potatoes and garlic in large saucepan; fill with enough water to cover them. 2. Set pan over high heat; bring to a boil. Boil until potatoes are fork-tender, about 8 mins.; drain and return potatoes and garlic to pan. Add sour cream, stir and then mash mixture until almost smooth. Stir in buttermilk. Fold in parsley, season to taste with salt and pepper.

21

THREE CHEESE MACARONI AND CHEESE

Ingredients
12 oz. uncooked macaroni 1 Tbsp. unsalted butter 1 Tbsp. all-purpose flour 2 c. low-fat milk 2 c. onions, finely chopped tsp. paprika 2 bay leaves 5 oz. extra sharp cheddar or Colby cheese 3 oz. low-fat shredded cheddar cheese tsp. black pepper tsp. salt 2 oz. Parmigiano Reggiano cheese, finely grated

Directions
1. Preheat oven to 350F. Coat a 3-quart casserole dish with cooking spray; set aside. Cook macaroni in salted water as directed on package; set aside. 2. Melt butter in a medium saucepan over medium-low heat. Slowly add flour, stirring constantly; cook for about 3 minutes. Slowly whisk in milk to thoroughly incorporate flour mixture. Stir in onion, paprika and bay leaf. Simmer for 15 minutes, stirring frequently; remove from heat. 3. Combine about two-thirds of both types of cheddar cheese in saucepan and season to taste with salt and pepper; stir in macaroni. Pour half of macaroni mixture into prepared casserole dish and top with remaining cheddar cheeses. Pour in remaining macaroni mixture and sprinkle with Parmesan cheese; bake for 30 minutes. Let stand for about 5 to 10 minutes before slicing into 9 pieces

COLLARD GREENS
Ingredients
3 slices, cooked, reduced-fat bacon, cut into in. wide pieces c. onion, chopped 2 cloves garlic, sliced 1 lb. collard greens, washed well, center stems removed, leaves cut into in. wide strips 1 c. water 2 tsp. apple cider vinegar tsp. salt tsp. hot sauce

Directions
1. Add onions to pot that bacon was cooked in, stir and cover for 30 sec. Decrease heat to med.-low and cook, stirring often, until onions are light golden, 5-7 min. Add garlic, cook, stirring, until fragrant, 30 sec. Add greens to pot and increase to high; cook, stirring, until greens wilt, 2 min. 2. Add water and bring to a boil; reduce heat to low, cover, simmer, stirring occasionally, until greens are tender, 10 min. 3. Remove from heat and stir in vinegar, salt and hot sauce. Serve hot.

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DESSERTS
COOKIES AND CREAM MILKSHAKE
Ingredients
2 c. fat-free, vanilla frozen yogurt c. skim milk 1/8 tsp. mint extract, (optional) 4 cream-filled, chocolate sandwich cookies

Directions
1. Place yogurt, milk and mint extract in a blender; blend until smooth and creamy. Add cookies; blend for a few seconds until combined.

LEMON SORBET
Ingredients
1 lemon peel, finely diced 1 c. water c. sugar c. lemon juice c. carbonated mineral water 6 strips of lemon zest, for garnish

Directions
1. In a saucepan, stir together the diced lemon peel, 1 cup of water and sugar. Bring to a boil, reduce heat to med. and simmer for 5 mins. Remove from heat, and allow to cool. 2. In a pitcher or bowl, stir together lemon syrup with peel, lemon juice and mineral water. Pour into an ice cream maker, and freeze according to the manufacturer's instructions. Garnish each serving with a twist of lemon peel. 3. If you do not have an ice cream maker, you may freeze it in a tall canister. Freeze for 1 1/2 hours. Remove and stir with a whisk. Return to the freezer and stir about once every hour for about 4 hours. The more times you stir, the more air will be incorporated, resulting in a lighter finished product.

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BANANA CRME PARFAITS

Ingredients
1 package instant vanilla pudding dry mix 2 c. reduced fat milk, 2% 20 large, reduced-fat vanilla wafers, broken into pieces 2 small bananas, sliced c. light whipped topping

Directions
1. Prepare pudding according to package directions, using 2% milk. (Feel free to substitute chocolate pudding for the vanilla if you prefer.) 2. Place 1 tablespoon of broken cookies into the bottom of a six-ounce-tall parfait glass. Top with 2 tablespoons of pudding, 4 banana slices and 1 tablespoon of whipped topping. Repeat to form 2 identical layers; set aside and repeat with remaining parfait glasses. Chill for 30 minutes and serve.

CHOCOLATE MERINGUES
Ingredients
5 large egg whites c. unsweetened cocoa 2 Tbsp. sugar 1 tsp. vanilla extract 1/8 tsp. salt c. sugar 1 tsp. unsweetened cocoa 1/8 tsp. ground cinnamon

Directions
1. Preheat oven to 225 degrees. Cover 2
cookie sheets with parchment paper; set aside. 2. Combine 1 egg white, 1/4 cup of cocoa, 2 tablespoons of sugar and extract in a large bowl. Beat the remaining 4 egg whites and salt with an electric mixer just until soft peaks form; add the remaining 1/2 cup of sugar, 1 tablespoon at a time, while beating, until the egg whites are stiff and glossy. Fold the egg whites into the chocolate mixture in three batches. 3. Fill a pastry bag with the mixture and pipe out the cookies onto the cookie sheets. Each cookie should be about 1-inch wide. (Note: To make your own pastry bag, use a gallon plastic bag and cut a hole in the corner.) Bake 1 hour and 15 minutes until a dried texture. 4. Mix the remaining 1 teaspoon of cocoa and cinnamon in a small bowl. Sprinkle over the hot cookies with a sieve or sifter. Let cool completely on wire racks before removing from parchment paper.

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APPLE PIE
Ingredients
1 c. all-purpose flour 2 tsp. sugar 3 Tbsp. reduced-calorie margarine, chilled and cut up 2 Tbsp water, or more if needed 4 med. apples, Macintosh, peeled and thinly sliced c. sugar 1 Tbsp. cornstarch tsp. ground cinnamon 1/3 c. uncooked, old fashioned oats 5 Tbsp. all-purpose flour 2 Tbsp. sugar 2 Tbsp. reduced-calorie margarine

Directions
1. Preheat oven to 400 degrees. To make the crust, combine 1 cup of flour and 2 teaspoons of sugar in a large bowl or food processor. Add 3 tablespoons of chilled margarine and process (or mix together with your fingers if you do not have a food processor) until mixture resembles coarse meal. Add cold water, one tablespoon at a time, and process or mix until a manageable dough forms. Press dough into the bottom and up the sides of a 9-inch pie plate. Pinch the edges to form a decorative rim; set aside. 2. To make the filling, combine apples, 1/4 cup of sugar, cornstarch and cinnamon in a large bowl; toss to coat apples. Arrange mixture in prepared piecrust. 3. To make the topping, combine oats, 5 tablespoons of flour, 2 tablespoons of sugar and melted margarine in a small bowl; sprinkle over apples. 4. Bake until apples are tender and crumb topping is golden brown, about 45 to 50 minutes. Allow to cool for 30 minutes before slicing into 8 pieces.

CHOCOLATE CHUNK COOKIES

Ingredients
1 package unprepared devils food cake 2 Tbsp. reduced-calorie margarine 2 Tbsp. water 2 large egg whites 1 large egg c. semisweet chocolate chips

Directions
1. Preheat oven to 350 degrees. Coat a large baking sheet with cooking spray. 2. Combine cake mix, margarine, water, egg whites and egg in a large mixing bowl. Beat on low speed until blended and smooth; fold in chocolate chunks. 3. Drop batter by heaping tablespoons, 2 inches apart, onto prepared baking sheet. Bake until puffed up and dry to the touch, about 10 to 12 minutes. Transfer to wire racks to cool completely.

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EATING TIPS

1. Wash your hands every time you cook and/or eat. Prevents germs and bacteria 2. Eat in moderation. Only eat as much as you need, and only eat when you are hungry. Dont ever eat because you are bored. 3. Be careful of what you are eating. Check food labels for the contents of the food. If you cant pronounce the words in the ingredients on the label, you probably shouldnt eat it. 4. Unhealthy eating habits can cause hidden long term expenses which you may not be aware of. Being overweight costs more in health risks and medications when you are older, and the chemicals and preservatives in many prepackaged foods have health risks which we are just starting to learn about (example: BPA) 5. Daily calorie intake should be around 2,000 Calories. 6. Dont eat too much sodium (salt). Salt makes you thirsty very quickly, and there are other alternatives to seasoning food to enhance flavor such as using herbs and spices 7. Drink enough water to stay hydrated (at least 8 glasses a day). 8. Be careful with portion size. If you are used to eating large portions, try eating raw vegetables instead of chips or sweets. Because vegetables have far less calories, you can eat a lot of them, if you are very hungry whereas a small bag of chips wont fill you up, so you have to eat more calories to become full.

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SNACKING TIPS

1. 2. 3. 4.

Snack on fruits and vegetables Have 1 or 2 healthy snacks a day Prepare healthy food ahead of time so you can just grab something quick when you are hungry. Easy and time saving tip a. Collect a couple plastic food containers and wash them out b. Place an amount of fruit or vegetables in each container for a snack c. Place the containers in the refrigerator d. Grab your snack and enjoy 5. Quick Snack Ideas a. Raw eating (celery, carrots, broccoli etc. any fruit, unflavored nuts) b. Yogurt c. Natural cereal bars (granola bars, nut bars , fruit bars etc.) d. Peanut butter and celery, peanut butter and fruit e. Salsa and low-fat, baked tortilla chips or salsa with pretzels w/reduced salt f. Cheese- low fat cheese sticks or cottage cheese g. Frozen snacks- frozen fruit juice with frozen fruit, sherbet or frozen yogurt h. Vegetable dips: hummus, Baba Ganoush, Veganaise i. Drinks- 100% fruit juice, water, milk, soy milk, add fruit or vegetables to water to make homemade flavored water

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RECIPE INDEX
Alfredo Sauce Apple Pie Applesauce Baked Chicken Nuggets Baked Potato Soup Banana Crme Parfaits Broccoli Cheese Soup Buttermilk Dressing Caesar Dressing Cajun Fish California Sushi Rolls Cheddar Cheese Sauce Chicken Jambalaya Chicken Noodle Soup Chicken Taco Salad Chocolate Chunk Cookies Chocolate Meringue Cookies Collard Greens Cookies and Cream Milkshake Cornbread Eggplant Parmigiana Fish and Chips Fish Stick Tacos Garlic Mashed Potatoes 10 25 21 15 8 24 8 11 11 18 16 10 14 7 6 25 24 22 23 5 19 17 17 21 Green Goddess Dressing Hummus Lamb Burgers Lemon Sorbet Meatloaf and Vegetables Pasta Salad Pepperoni Pizza Pizza Nachos Pizza Sauce Pot Roast with Gravy Ranch Popcorn Spaghetti Sauce with Meat Spicy Oven Fried Chicken Spinach and Cheddar Frittata Sweet and Red Potato Salad Sweet and Sour Sauce Sweet Potato Fries Three Cheese Mac and Cheese Tomato Salsa Tuna Noodle Casserole Turkey Lettuce Wraps Vegetable Chow Mein VegetarianChili 11 4 13 23 12 7 12 4 9 13 5 9 14 20 6 10 21 22 4 17 15 20 19

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