Healthy Recipes (Download Printable PDF)

Meatloaf
1 can (6 ounces) no salt added tomato paste
1/2 cup dry red wine
1/2 cup water
1 clove garlic, mined
1/2 teaspoon dried basil leaves
1/4 teaspoon dried oregano leaves
1/4 teaspoon salt
16 ounces ground turkey breast
1 cup oatmeal
1/4 cup liquid egg substitute
1/2 cup shredded zucchini

Preheat the oven to 350◦F. Combine the tomato paste, wine, water, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil, then reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside.
Combine the turkey, oatmeal, egg substitute, zucchini, and 1/2 cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf and place into an ungreased 8" X 4" loaf pan. Bake for 45 minutes. Discard any drippings. Pour 1/2 cup of the remaining tomato mixture over the top of the loaf. Bake for an additional 15 minutes.
Place on a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side.

Serves 8
Nutritional information
Per serving: 188 calories, 12 g protein, 12 g carbohydrates, 10 g fat, 3 g saturated fat, 244 mg sodium, 39mg cholesterol, 2 g fiber.


 Mashed Potatoes
4 cups cauliflower florets
1 ounce I Can't Believe It's Not Butter! Spray
1 ounce Land O'Lakes Gourmet Fat-Free Half & Half
pinch salt
pinch freshly ground black pepper

Steam or microwave the cauliflower until soft. Puree in a food processor, adding the butter spray and the half-and-half to taste. Season with salt and pepper.

Serves 4
Nutritional information
Per serving: 81 calories, 2 g protein, 5 g carbohydrates, 6 g fat, 2 g saturated fats, 82 mg sodium, 4mg cholesterol 3g fiber.


Quick Lunchtime Ideas

Roast Beef Wrap
1/4 cup reduced-fat cream cheese
4 9"-10" flour tortillas
1/2 red onion, sliced
4 spinach leaves, washed
8 ounces sliced roast beef

For each wrap, spread a small amount of the cream cheese over the surface of a tortilla, Layer the onion, spinach, and roast beef on top. Fold opposite sides of the tortilla toward the center about 1 1/2" and roll up from the bottom.

Serves 4
Nutritional information
Per serving: 300 calories, 13 g protein, 42g carbohydrates, 9 g fat, 3 g saturated fat, 659mg sodium, 21mg cholesterol, 3 g fiber.


Turkey Roll-Ups
4 slices turkey breast
4 medium Boston lettuce leaves
Cilantro Mayonnaise (see below)
4 scallions
4 red bell pepper strips

Place 1 slice of turkey on a lettuce leaf spread with Cilantro Mayonnaise. Add 1 scallion and 1 pepper strip. Fold into a tight, cigarlike roll.
Ham may be substituted for the turkey. Cilantro Mayonnaise can be used as a dip instead of a spread.

Serves 2
Nutritional information
Per serving: 54 calories, 10 g protein, 2 g carbohydrates, 1 g fat, 0 g saturated fats, 604mg sodium, 17 mg cholesterol, 1 g fiber.


Cilantro Mayonnaise
3/4 cup reduced-fat mayonnaise
3/4 cup loosely packed cilantro leaves
1 tablespoon fresh lime juice
1 teaspoon light soy sauce
1 small clove garlic

Place the mayonnaise, cilantro, lime juice, soy sauce, and garlic in a blender or food processor. Blend until smooth.
Yield 3/4 cup

Nutritional information
Per tablespoon: 36 calories, 0 g protein, 3 g carbohydrates, 3 g fat, 1 g saturated fats, 104mg sodium, 4 mg cholesterol, 0 g fiber.


Quick Breakfast Ideas

• low-fat yogurt sprinkled with low-fat granola
• oatmeal with low-fat or fat-free milk, or soy-based beverage
• a slice of whole-wheat toast with a thin spread of peanut butter
• fruit smoothie made with frozen fruit, low-fat yogurt, and juice
• high-fiber, low-sugar cereal with soy-based beverage or low-fat milk

Easy Snack Ideas

• low-fat or fat-free yogurt
• rice cakes
• fresh or canned fruits (not in syrup, choose canned fruits in pear juice)
• sliced vegetables or baby carrots
• dried fruit and nut mix (no more than a small handful)
• air popped popcorn sprinkled with garlic powder or other spices, whole grain crackers or pretzels
• high-fiber, low sugar cereal