Favorite Healthy Family RecipesThis is a featured page


Favorite Healthy Family Recipes - The Power House


If one truly wants to lose weight, one must cut the calories. I personally try to seek meals that are between 300-400 calories. Allowing room for added calories for those in between meal snacks. If you are sharing a recipe, if you have the nutritional facts available, please do include that with your recipe.


Our Healthy Family Recipes


Chile-Spiced Asparagus

Port Chops with Apple & Thyme Healthy Apple Crisp

Healthy Banana Cookies Healthy Banana Milkshake

Fruit Smoothies

The Yummy Low Fat Brownie!
Easy Szechuan Chicken Recipe (Click this link for complete Nutrition Facts)
Add an image
Calories: 330
Serves 4 (Although, I recommend cutting those calories in half, no one needs a whole chicken breast, and those saved calories may be needed later for a healthy snack!)

Where we got the recipe: www.calorie-count.com

Posted by Joie

Ingredients:

4 chicken breast, boneless and skinless cut into cubes
3 tbsp cornstarch
4 garlic cloves
5 tbsp soy sauce
1 1/2 tbsp white wine vinegar
1/4 cup water
1 tsp white sugar
3 green onions, sliced diagonally into 1/2 inch pieces
1/4 tsp cayenne pepper, or to taste


Directions:

  1. Place the chicken and cornstarch into a bag or bowl, and toss to coat. Heat a wok or large skillet over medium-high heat. Fry the chicken pieces and garlic, stirring constantly until lightly browned. Stir in the soy sauce, vinegar, sugar and water.

  2. Stir in the green onions, and cayenne pepper, cook uncovered for about 2 more minutes. Serve over white rice.

If you try this recipe, share your review here:
BAKED RICE WITH CHEESE AND GREEN CHILIES
Add an imageCalories: I am working on it!

Serves: 6 or More

Where I got the recipe:
Neva Atlas
http://vegkitchen.com

Posted by Joie

Ingredients:

In this Southwestern casserole, the chilies and cilantro lend a marvelous flavor to an otherwise simple casserole.
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 4 cups cooked brown rice (from about 1 1/2 cups raw)
  • 8 ounces grated organic cheddar cheese or cheddar-style soy cheese
  • 1 cup part-skim ricotta cheese, preferably organic
  • 1 to 2 fresh jalapeño peppers, seeded and minced, or one to two 4-ounce cans chopped mild green chilies
  • 1/4 cup minced fresh cilantro
  • 1/2 teaspoon ground cumin
  • Salt and freshly ground black pepper



Directions:

Preheat the oven to 350 degrees.

Heat the oil in a small skillet. Add the onion and sauté over low heat until lightly browned.

In a mixing bowl, combine the onion with the rice and all the remaining ingredients. Stir together thoroughly. Pour the mixture into a lightly oiled, 1 1/2-quart baking casserole. Bake for 35 minutes, or until the top is golden brown and bubbly.
Banana Nut Bread

NUTRITIONAL VALUES - SINGLE SERVING
CALORIES - 189 TOTAL FAT - 6.8g SAT FAT - 1.2g
CHOL - 1.3mg SODIUM - 251.4mg CARB - 28.6g
FIBER - 2.9g POTASSIUM - 206.3mg PROTEIN - 5.7g

Serves: Makes 10 to 12 servings.

Where we got the recipe: Mealformation

Ingredients:
  • 1 1/2 Cups Wheat Flour, whole-grain
  • 1/4 Cup Wheat Germ, toasted, plain
  • 2 Teaspoons Baking Powder, double-acting, straight phosphate
  • 1/2 Teaspoon Baking Soda
  • 4 Tablespoons Margarine, 70% vegetable oil spread, soybean and soybean(hydrogenated)
  • 1/2 Cup Granulated Sugar
  • 1 1/3 Cups Buttermilk, cultured, lowfat
  • 1/3 Cup Egg Whites, uncooked, fresh
  • 1/3 Cup Bananas, mashed
  • 1/4 Cup Walnuts, english, chopped
  • 1/8 Teaspoon Salt, table
    Directions:

    Stir together flour, baking powder, baking soda, salt then set aside. In a mixing bowl beat sugar and margarine with electric mixer until light, scraping sides of bowl often. Add egg whites, buttermilk, and mashed bananas; beating till smooth after each addition. Stir in flour mixture, then fold in walnuts. Turn batter into a lightly greased 9x5x2.5 inch loaf pan. Bake in a 350 degree oven for 60 to 65 minutes or until a wooden pick inserted near the center comes out clean. Cool for 10 minutes then remove from pan and place on cooling rack. For easier slicing wrap and store overnight.
      Crock Pot Chicken Enchilada Stew
      CORE RECIPE POINTS® Value: 4
      Servings: 6

      Ingredients
      1 pound Chicken breast, skinless, boneless, raw
      16 oz fat-free canned refried beans
      15 1/2 oz canned yellow corn, drained
      14 1/2 oz canned diced tomatoes
      2 Tbsp chili powder
      1 Tbsp ground cumin
      2 tsp garlic powder
      2 tsp onion powder

      Instructions
      Spray the inside of a crock pot with cooking spray.
      Add all incredients except chicken.
      Mix well.
      Add chicken and be sure to cover in mixture.

      Cook on low for 6-8 hours.

      Shred chicken before serving.

      Serves six - about 1 cup each.

      Add an imageWhere I got the recipe: http://www.sponsormyweightloss.com/priorrecipes.html

      Tips/substitutions/suggestions: For left overs, serve over a baked potato topped with a little fat free sour cream.
      [Recipe Name]
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      [Recipe Name]
      Ingredients
      KATHY'S TOSTADAS
      1/2 pound 96 percent lean ground beef
      1/2 cup chopped onion
      1 tablespoon ground cumin
      1 tablespoon chili powder
      1/2 teaspoon pepper
      11/2 cups enchilada sauce
      2 15-ounce cans of dark red kidney beans, drained and rinsed
      12 (6-inch) corn tortillas
      1/2 cup sharp cheddar cheese made with 2 percent milk, finely shredded
      1 cup tomatoes, seeded and chopped
      2 cups shredded romaine lettuce
      Nonstick cooking spray

      "I also reduce the amount of beef by using extra beans. Instead of frying flour tortillas, I bake corn tortillas in the oven until they're crispy.

      Two typical fast-food tostadas have 666 calories and 34 fat grams, according to NutritionData.com. But my slimmer tostadas keep the flavor while cutting the calories by 54 percent and throwing out 80 percent of the fat.

      You can have two of my tostadas for 306 calories and 6.8 grams of fat. As a bonus, a serving of my tostadas gives you 11 grams of fiber. All of that fiber helps keep you feeling full."


      Preheat the oven to 350 degrees.

      Put the beans into a pie plate or another shallow baking dish. Using a stick blender or a fork, mash the beans.

      In a large skillet, cook the beef and onion until meat is browned; drain off the grease and return the mixture to the skillet. Add cumin, chili powder, pepper, the enchilada sauce and the mashed beans. Stir the mixture together until it's heated through.

      Place the tortillas on baking sheets and lightly coat each tortilla with cooking spray. Bake at 350 degrees for 7 to 9 minutes, or until each tortilla is slightly browned and crispy. Remove the tortillas from the oven and spread the heated bean and beef mixture evenly over each tortilla. Sprinkle the cheese evenly over the bean and beef mixture. Return the tortillas to the oven and bake for about 2 more minutes, or until the cheese is melted.

      Remove the tortillas from the oven and sprinkle the lettuce and tomatoes evenly over each tortilla. Serve immediately.

      Makes 6 servings.


      Per serving (two tostadas): 306 calories, 29mg cholesterol, 460mg sodium, 15 protein grams, 6.8 fat grams, 49 carb grams, 11 grams of fiber.

      ---

      WE'LL SLIM IT DOWN FOR YOU

      Do you have a favorite food or popular recipe that you'd like to see made healthier? Send your ideas and recipes, along with a daytime phone number, to me at kmanweiler@wichitaeagle.com or:

      Don't Say Diet

      c/o The Wichita Eagle

      P.O. Box 820

      Wichita, KS 67201

      ---



      © 2008, The Wichita Eagle (Wichita, Kan.). Distributed by Mclatchy-Tribune News Service.


      I found this recipe online and used it. I am allergic to beef but substituted ground turkey. (Debi C)




      Directions
      I lighten up this dish by choosing reduced-fat cheese and the leanest ground beef I can find.
      Website: http://www.bkrx.com/common/news/news_results.asp?task=Headline&id=10708&storeID=6B4CA6FA64C948818247AEA68D6BF941
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      mrsnateq
      mrsnateq       		Latest page update: made by mrsnateq , Aug 15 2008, 10:57 AM EDT (about this update About This Update mrsnateq Edited by mrsnateq

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      Keyword tags: Baked Rice Recipe Banana Nut Bread Fruit Smoothies Healthy Recipes Szechuan Chicken Recipe
      More Info: links to this page

      Threads for this page

      Started By Thread Subject Replies Last Post
      Jo95682 Yummy Brownie Recipe 0 Jul 6 2008, 9:33 AM EDT by Jo95682
      Thread started: Jul 6 2008, 9:33 AM EDT  Watch
      I love brownies! I was watching America's Test Kitchen yesterday, rarely do they do low fat foods, but because of the high demand and request for a great brownie recipe that is low fat, they came up with a brownie that they say tastes like a brownie should. I found the recipe online, and have it posted in our Recipe pages. Who ever enjoys baking, loves brownies and wants to be our taste tester... let us know how it turns out. Remember ... one brownie is a serving! :o)
      Do you find this valuable?    
      Keyword tags: Baked Rice Recipe Banana Nut Bread Fruit Smoothies Healthy Recipes Szechuan Chicken Recipe
      debic1965 Apples 0 Apr 5 2008, 8:33 PM EDT by debic1965
      Thread started: Apr 5 2008, 8:33 PM EDT  Watch
      I used to make baked apples for my family on chilly days/nights. I have substituted a couple of things because I am being more conscious of weight. I take a medium apple, core it, put the usable apple back in with some cinnamon and a pinch of splenda and bake it for 20 minutes or until the whole apple is soft at 325 degrees. I love warm apples. If the apples are already sweet enough I dont add any splenda. I used to add sugar and molasses, but I cut it back. I have home made molasses candy once in a while, but that is rare... tooo harsh on the hands pulling that stuff hot.
      Do you find this valuable?    
      Keyword tags: Baked Rice Recipe Banana Nut Bread Fruit Smoothies Healthy Recipes Szechuan Chicken Recipe
      mrsnateq B is for Banana 1 Apr 5 2008, 8:29 PM EDT by debic1965
      Thread started: Mar 17 2008, 2:32 PM EDT  Watch
      I just checked out the information on banana's and I was so surprised, there was several pieces of information I did not know. Thanks so much!
      Do you find this valuable?    
      Keyword tags: Baked Rice Recipe Banana Nut Bread Fruit Smoothies Healthy Recipes Szechuan Chicken Recipe
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      Yummy Brownie Recipe Apples B is for Banana