Healthy Recipes for 2009

Since one of my goals is to have a healthier lifestyle for 2009 I thought I would begin by posting some of my favorite "healthy" recipes. These are kid-friendly recipes that my family has enjoyed over the years.

Appetizers:

Crab Muffins
Ingredients:
1 pkg-6 English Muffins
1 jar old English Cheese spread
2 Tbsp Mayo
1 Stick of butter or oleo
1 Can (undrained) crab
lemon
salt
Tabasco
Method:
-Cut each muffin half into 4 pieces
-Mix soft butter, cheese, and mayo with crab and juice of 1/2 lemon and 1/2 tsp. salt (add Tabasco to taste)
-Spread on muffins
-Freeze 30 mins.
-Bake frozen at 400 degrees for 25-30 min.
*Note: can be kept in freezer up to 6 months!!
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Surullitos De Maiz (Corn "Torpedoes")
Ingredients:
2 cups water
1 1/2 cups yellow cornmeal
1 cup Grated Parmesan Cheese
Method:
-Boil water and add cornmeal until it is thick and sticks together in a ball
-Remove from heat and add cheese
-Form into 2-inch long cigars
-Fry at 375 degrees
*We like to dip them into a special sauce. This is the recipe for the dipping sauce:
1 cup mayo
1/4 cup Ketchup
1 tsp of Tabasco sauce (or more if you like it more spicy)
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Main Dishes:

Bowtie Pasta Chicken Caesar Salad
Ingredients:
1 Box Bowtie Pasta
1 head or 1 bag of Romaine lettuce (wash and tear)
2- 4oz. Shredded Parmesan Cheese
Neman's Own Creamy Ceasar Dressing
Cooked/Chopped Chicken breast seasoned with Tony Cheshire's Creole Seasoning
Method:
-Cook pasta al dente and drain
- Add remaining ingredients and toss
*You can make the chicken ahead of time and toss right before you eat.
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Beef Taco Bake
Ingredients:
1 lb. ground beef
1 can (10 3/4 oz) Condensed Tomato Soup
1 cup Thick and Chunky Salsa
1/2 cup milk
6 flour tortillas or 8 corn tortillas (6 to 8"), cut into 1" pieces
1 cup shredded cheddar cheese
Method:
-In skillet over medium-high heat, cook beef until browned, stirring to separate meat. Pour off fat.
-Add soup, salsa, milk, tortillas and half the cheese. Spoon into 2-qt. shallow baking dish. Cover.
-Bake at 400 degrees 30 mins. or until hot. Sprinkle with remaining cheese.
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Taco Soup
Ingredients:
3-4 Chicken Breast
1 lg. onion (chopped)
2 cans (16 oz) Mexican Style Chili Beans (undrained)
1 can (16 oz) corn (undrained)
1 can (16 oz) chopped tomatoes (undrained)
1 can (15 oz) tomato sauce
1 1/2 cups water
1 (4 1/2 oz) chopped green chiles
1 (1 1/4 oz) taco seasoning mix
1 (1 oz) Ranch-style dressing mix
low fat sour cream (optional)

Method:
-Boil chicken and shred
-Add remaining ingredients
*Optional toppings: tortilla chips, cheese, lettuce, tomatoes, sour cream, avocado
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Side Dishes:

Corn Bread Salad
Ingredients:
4 cups cold corn bread
1 can English peas (drained)
1 can Mexican corn
1 Medium onion, chopped
1 Bell pepper, chopped
4 Hard boiled eggs
salt and pepper to taste
1/2 cup mayo

Method:
-Combine ingredients and chill before serving
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Desserts:

Cookies and Cream Smoothie
Ingredients:
1 cup milk
1 cup fat free or low fat chocolate frozen yogurt

Method:
-Blend ingredients in a blender until smooth
-Crumble in 2 reduced fat or regular sandwich cookies and blend
-Serve and enjoy
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Apple Pie in a Glass
Ingredients:
1 1/2 cup milk
3 tbs. frozen apple juice concentrate
1/2 cup fat free or low fat vanilla frozen yogurt
1/4 tsp. ground cinnamon

Method:
-Blend all ingredients until smooth in a blender.
-Serve and enjoy!
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Mock Cheesecake
Ingredients:
1 pkg fat-free Graham crackers (crush into crumbs)
2 pkgs. fat-free, sugar free cheesecake flavored pudding
"I Can't Believe it's Not Butter" spray
Container of cool whip

Method:
-Line bottom of casserole dish or pie dish with cracker crumbs and spray with the "butter" spray until it can be pressed down with fingers to make the crust
-Make the pudding according to box directions for pie filling and pour on top of crust
-top with cool whip and chill in fridge for a minimum of 30 mins.
-cut into squares or wedges and serve and enjoy!
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Strawberry-Banana Smoothie
Ingredients:
2 cups milk
1 banana
4-6 frozen strawberries
ice
Malt Ovaltene (optional)

Method:
-Place all ingredients in a blender and blend until smooth. I usually start with about a cup of ice and add as necessary until desired consistency is achieved.
-Pour into cups and enjoy.
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All of these recipes can be made healthier by using fat-free milk, deleting the salt, and using less cheese than called for. I have learned little tricks over the years of ways to reduce calories without compromising taste. I recently bought the book "Deceptively Delicious" and I will let you all know which recipes work for our family. I am excited to try out the different ideas in the book since I have such a picky toddler.

I hope you all enjoy these recipes and that you are encouraged to start off the new year with a healthier appetite!
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Healthy eating habits begin in the home.
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