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Recipes of the Month

Choosing to eat healthy does not mean you have to sacrifice on taste.  The Department of Recreational Sports offers monthly recipes that will show you how to prepare everyday foods in a healthy, tasty and creative way. 

April Recipes of the Month

Breakfast Burritos

Ingredients:

  • Vegetable cooking spray
  • 2 egg whites
  • 2 whole wheat tortillas
  • ¼ cup fat-free cheese
  • ¼ cup rinsed canned beans (such as pinto beans or black beans)
  • Salsa (to taste)

Directions:

  • Spray vegetable cooking spray into a frying pan.
  • Scramble the egg whites in the pan and cook to the desired degree of doneness.
  • Place the cooked eggs on the tortillas.
  • Sprinkle the cheese over the eggs.
  • Place the beans over the cheese and eggs.
  • Roll each tortilla into a wrap.
  • Microwave for 30 seconds.
  • Spoon salsa on top.

Nutritional Information: Eggs, rich in high-quality protein, are a nutritious and inexpensive meat substitute. They are low in calories and may be eaten alone or used in a wide variety of recipes, such as sauces and baked goods. This versatile food, once shunned for their high cholesterol content, may be part of a healthy diet for most individuals. In addition to protein, eggs are rich in vitamins and minerals essential for optimal health.

Lunch- Chicken Tomato Wrap Sandwich

Ingredients:

  • 1/3 cup honey Dijon salad dressing
  • 1/4 cup mayonnaise
  • 2 cups cubed cooked chicken breast
  • 1 green pepper, chopped
  • 2 tomatoes, chopped
  • 4 (10-inch) flour tortillas
  • 4 lettuce leaves
  • 4 slices Muenster or Swiss cheese

Directions:

  • In medium bowl combine salad dressing and mayonnaise and mix well. Stir in chicken, green pepper, and tomatoes and mix gently.
  • Place tortillas on work surface and line with lettuce leaves and cheese. Divide chicken mixture among tortillas and roll up tightly, enclosing filling. Wrap in waxed paper and chill until serving time. 4 sandwiches

Nutritional Information: Chicken and tomatoes have a plethora of nutrients and vitamins. Carbohydrate-free, chicken is a healthy source of protein–and low in fat if you throw out the skin. A good source of phosphorus, potassium and choline, chicken is a nutritious option for those watching their calories. Tomatoes are one of the low-calorie vegetables containing just 18 calories per 100 g. They are also very low in any fat contents and have zero cholesterol levels. Nonetheless, they are excellent sources of antioxidants, dietary fiber, minerals, and vitamins.

Dinner – Apricot Chicken

If you don’t have fresh apricots, you can use a combo of dried pitted apricots and apricot jam. Chop up about a dozen dried apricots and add them, with a half cup of apricot jam, to the stock in step 4 (skipping steps 1 and 5).

Ingredients

  • 1 1/2 pounds apricots, roughly chopped, pits removed and discarded
  • 1/4 cup sugar
  • 2 Tbsp. cider vinegar
  • 2 pounds skinless chicken breasts, cut into 1 to 2-inch pieces
  • Salt
  • 1 Tbsp. unsalted butter (can sub olive oil)
  • 3 Tbsp. olive oil
  • 1 chopped onion
  • 2 cups chicken stock or broth (use gluten-free stock if you are cooking gluten-free)
  • 1 Tbsp. chopped fresh rosemary
  • 1 teaspoon cinnamon
  • 2 teaspoons Tabasco or other hot sauce (you can add more if you like)
  • Black pepper

Directions:

  • Place the chopped apricots in a large bowl. Stir in the sugar and the vinegar. Let sit while you brown the chicken in the next step
  • In a large sauté pan, heat 1 tablespoon of the butter and 1 tablespoon of olive oil over medium-high heat. Working in batches, place chicken pieces in the pan, without crowding the pan, and brown them on each side. As the chicken cooks, sprinkle salt over it. Once the chicken is browned, remove the pieces from the pan to a bowl and set aside.
  • Add the remaining oil to the pan and sauté the onion until it begins to brown. As the onion cooks and releases moisture, use a flat edged spatula or wooden spoon to scrape off the browned bits from the chicken (called fond) from the bottom of the pan.
  • Once the onions have browned a bit, add the chicken stock and lower the heat to medium.
  • Put about 2/3 of the apricots, along with any juice they have given up, into a blender and blend into a purée. Pour the purée into the pan with the chicken stock and onions.
  • Add the cinnamon, rosemary and Tabasco and taste. You may need to add some salt. Bring to a simmer, then lower the heat and gently simmer for 10-20 minutes.
  • When you are ready to serve, put the chicken and the remaining apricot pieces into the pan and simmer gently for 5 minutes.
  • Serve hot with rice.

Nutritional information:  Apricots are excellent sources of vitamin-A, and carotene. 100 g fresh fruit has 1926 IU or 64% of daily-required levels of vitamin A. Both compounds are known to have antioxidant properties and are essential for vision. Vitamin-A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotene helps protect the body from lung and oral cavity cancers.

Dessert -Vanilla Lemon-Berry Parfait

Ingredients:

  • 1 cup plain low-fat yogurt
  • 2 (3.5-ounce) containers fat-free vanilla pudding
  • 2 tablespoons bottled lemon curd (such as Dickinson’s)
  • 1/2 teaspoon vanilla extract 
  • 2 tablespoons honey
  • Zest of 1 lemon
  • 1 tablespoon fresh lemon juice
  • 3 cups mixed berries (such as blueberries, strawberries, and raspberries)
  • Fresh mint leaves (optional)

Directions:

  • In a small mixing bowl, whisk together the yogurt, pudding, lemon curd, and vanilla extract; set aside.
  • In a medium mixing bowl, stir the honey, lemon zest, and lemon juice until combined. Add the mixed berries, and gently stir with a rubber spatula to coat them with the honey mixture.
  • Assemble the parfaits in four 8-ounce glasses. Using measuring spoons, scoop 3 tablespoons of the yogurt mixture into each glass.
  • Top with 1/4 cup of the berries, then another 3 tablespoons yogurt, and another 1/4 cup berries. Garnish each yogurt parfait with fresh mint, if desired. Serve immediately, or cover and refrigerate for up to 2 hours.

Nutritional information:  Mixing yogurt with some fat-free vanilla pudding makes it creamier and adds a boost of calcium. Berries are a great (and sweet) way to up your intake of antioxidants and liven up plain yogurt and pudding. This recipe is low cholesterol, low fat and low saturated fat and is only 176 per serving!

Breakfast- Swiss Breakfast

Ingredients:

  • 1 cups rolled oats
  • 1/4 tsp. cinnamon
  • 2 TBS raisins
  • 2 TBS sliced almonds
  • 2 TBS dried apricots, chopped
  • 2 TBS sunflower seeds
  • 1 date, chopped
  • 1 TBS dried cranberries

Directions:

  • Mix all ingredients together.
  • Bring 2 cups water to a boil.
  • Add mixed ingredients. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 7 minutes.
  • Cover, and set for about 2 minutes before serving.
  • Serve with low-fat milk or dairy-free milk.

Nutritional Information: This breakfast recipe is a nutritious and tasty way to start the day. It has a unique combination of sweetness and tartness and can be served hot or cold so it’s a great breakfast dish to include as part of your healthy living, year-round. (Recipe from whfoods.com)

Lunch- Healthy Sautéed Chicken and Asparagus

Ingredients:

  • 1 medium onion, cut in half and sliced medium thick
  • 3 medium garlic cloves, pressed
  • 1 TBS chicken broth
  • 1 TBS minced fresh ginger
  • 1 large boneless, skinless chicken breasts, cut into 1 inch pieces
  • 1 bunch asparagus, cut into 1-inch pieces (about 2 cups when cut)
  • 2 TBS soy sauce
  • 1 TBS rice vinegar
  • Pinch red chili flakes
  • Salt and white pepper to taste

Directions:

  • Cut onion and mince garlic and let both sit for at least 5 minutes. 
  • Heat 1 TBS broth in a 12-inch stainless steel skillet.
  • Sauté onion in broth for about 2 minutes over medium-high heat, stirring constantly. 
  • Add ginger, garlic, chicken, and continue to sauté for another 3-4 minutes, stirring constantly.  Add asparagus, soy sauce, vinegar, and red chili flakes. Stir together and cover.
  • Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.

Nutritional Information: The chicken and asparagus combination in this recipe is a wonderful addition to your healthy lifestyle. It not only tastes fantastic, but contains just 275 calories! More specifically, asparagus not only tastes delicious, but is also a wonderful source of nutrients for a healthy body and mind. Asparagus contains many anti-inflammatory nutrients, which help to combat arthritis, asthma, and autoimmune diseases. Protein is the biggest use in our body and one of the benefits of eating chicken is that it contains the lean meat. Scientists have discovered that it has the capacity to help obese to lose weight and others who wants to manage their figure.

Dinner- 15-Minute Salmon with Tomato Salsa

Ingredients:

Directions:

  • To Quick-Broil preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
  • Rub salmon with 1 TBS fresh lemon juice and a little salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
  • Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness (10 minutes for every inch of thickness).
  • Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

Salsa:

  • Combine all salsa ingredients.
  • Spoon over salmon.
  • Garnish with mint and a sprinkle of extra virgin olive oil.

Nutritional Information: If you want a great tasting recipe that also provides over 100% of the daily value for hard-to-find omega-3 fatty acids and vitamin D, try this easy-to-prepare recipe tonight. It only takes 15 minutes and you will have a meal you’ll want to share with your best friends. Enjoy!

Dessert- Blueberry & Chocolate Parfait

Ingredients:

  • 1 pint fresh blueberries
  • 8 oz. yogurt
  • 2 oz. dark chocolate

Directions

  • Divide blueberries into two bowls.
  • Top each with 1/2 half of the carton of yogurt.
  • Top with shaved chocolate or chocolate pieces.

Nutrition Information: This is quick and easy dessert that not only tastes great but provides a rich supply of powerful, health-promoting antioxidants. This dessert bowl provides you with 19 mg of Vitamin C and 4.5 g of fiber. That’s some tasty nutrients!

Recipes from Previous Months

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