HEALTHY RECIPES

400 Calorie Meals

Apple Dessert

4 Delicicious Apples (peeled and cut into chunks)

Cook in 1/2 cup water till soft but not mushy.

Add 1 1/2 tsp sugar

1 1/2 tsp low calorie jello

Stir and set in fridge.

Great with  a dollop of Nutri-whip

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Choc-Peanut Butter Cookies

1/4 cup skim milk

2 Tbsp unsweetened cocoa powder

2 Tbsp sugar

1/4 cup peanut butter

1 cup uncooked old fashioned oats

2 tsp vegetable oil

1. Mix milk, cocoa powder and sugar in saucepan over low heat.
2. Bring to a boil, remove from heat/ Add peanut butter and stir until melted.
3. Stir in oatmeal and oil.
4. Drop 16 spoonfuls onto baking sheet lined with wax paper. Freeze for at least 4 hours, they are better the day after you make them.

1 cookie = 46 calories

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Baked Cinnamon Pears with Oat Topping

MIX

2 1/2 cup peeled and sliced pear

1/8 tsp cinnamon

TOPPING (MIX)

1/2 cup old fashioned rolled oats

1/8 tsp cinnamon

1 Tbsp maple syrup

1. Preheat oven to 350
2. In a medium sized baking dish add pears and cinnamon.
3. Scatter topping over pears.
4. Bake for 30 minutes. Serve hot or cold.

Serving - 3/4 cup

Calories - 119

Proteins - 2 g

Total Fat - 1 g

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Caramel Popcorn (just in time for Halloween)

Ingredients

Cooking spray
1 cup packed dark brown sugar
1/2 cup light-colored corn syrup
1/4 cup butter
1 1/2 teaspoons vanilla extract
1/2 teaspoon baking soda
1/2 teaspoon salt
12 cups air-popped popcorn (6 T kernels)

Directions

Preheat oven to 250 degrees Fahrenheit. Coat a large jelly roll pan or baking sheet with nonstick cooking spray.
Combine sugar, corn syrup, and butter in a medium or large heavy bottomed saucepan; bring to a boil over medium heat. Cook 4-5 minutes, stirring 3-4 times to scrape down the sides of the pan and keep the mixture from bubbling up. If you have a pastry brush, dip it in cool water and use it to brush down the sides of the pan. Be careful; the mixture will burn you if it boils over. Remove from heat; stir in vanilla, baking soda, and salt. Place popcorn in a large bowl; pour sugar mixture over popcorn in a steady stream, stirring to coat.

Spread popcorn mixture into prepared pan. Bake at 250 degrees Fahrenheit for 45 minutes, stirring every 15 minutes.

Remove from oven; stir to break up any large clumps. Cool 15 minutes. Serve at room temperature.

Let the popcorn cool completely before storing. Store in an airtight container for up to 1 week. Serving size is about 2/3 cup.

Number of Servings: 18 –about 100 calories per serving

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Easy Tortilla Wrap Appetizers

There really isn't a recipe for these. Take your favorite wrap and you favorite low fat/fat free cream cheese. Spread cream cheese thinly and evenly over wrap and roll tightly. Cut in to 1 inch pieces and enjoy.

Examples:

Sun Dried Tomato Wrap with fat free herb and garlic cream cheese

Whole Wheat Wrap with Light Strawberry Cream Cheese

Your imagination is the limit.

Low Calorie, Quick and Easy

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Banana Bread

3 bananas

1 cup sugar

1 egg

1 1/2 cup flour

1/4 cup butter

1 tsp baking soda

1 tsp salt

Mash banana with a fork. Stir in other ingredients. Our into greased pan. Bake at 350 for an hour.

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Heart Healthy Muffins

½ cup quick cooking rolled oats

½ cup oat bran

½ cup all purpose flour

½ cup whole wheat flour

¼ cup wheat germ

1/3 cup sugar

1 ½ tsp baking powder

1 tsp baking soda

½ tsp salt

1 tsp cinnamon

1 ½ cup mashed banana

2 egg whites

3 tbsp vegetable oil

1 -2 apples shredded

Preheat over to 375. Combine dry ingredients in a large bow. Set aside. Combine wet ingredients together in a separate bowl, mix until smooth. Add wet ingredients to dry ingredients and mix just until moistened. Divide batter evenly. Bake approx. 15 minutes. Makes 12 large muffins

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TIPS FOR CHANGING RECIPES

• Replace some of the all-purpose flour with whole wheat, oatmeal, or oat bran to increase fiber.

• You can lower the sugar content by ¼ in most baked goods without affecting end product.

• Use skim milk, 1 %, mashed fruit or a combination instead of whole milk to decrease fat.

• Replace whole egg with 2 egg white to decrease fat and cholesterol.

• Replace melted butter with 25% less oil to decrease saturated fats.

• Use fresh or frozen fruit instead of dried to decrease sugar content.

Shared by TOPS ON 5357 Stratford

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Would love to add some of your favorite healthy dishes........