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Additional Healthy Recipes

Healthy Heart Pie

(2 pies, each pie sliced in 8 servings)

2 (8-ounce) any flavor fat free yogurt
1 (12-ounce) fat-free Cool Whip
1 can fat-free sweetened condensed milk
2 (6-ounce) reduced fat or fat-free (Keebler) ready crust graham cracker pie crusts

Allow Cool Whip to thaw completely. Mix the first 3 ingredients in a large bowl until thoroughly blended and smooth. Pour even amounts into pie crusts. Freeze overnight. Keep in freezer between servings. Garnish with fresh fruit. Enjoy!

Note: You may prefer this pie refrigerated instead of frozen. To thicken, sprinkle 2 envelopes of unflavored gelatin over 1/2 cup water and heat until dissolved. Stir into pie mixture.

Nutritional Analysis: Fat: 3 grams / Saturated fat 1 gram.

* Mississippi Magazine, Monica Massey, Jackson Heart Clinic

White Chicken Chili

(1 large stock pot full)

This soup is a hit with folks of all ages. It is the time of year when we can really use a "warmer upper". And you can choose how spicy you want your chili.

3-4 boneless, skinless chicken breasts boiled and cubed
1 cup chicken broth
2 cans Northern beans (do NOT drain)
1 can chili fixins Rotel tomatoes
1 can condensed cream of chicken soup
1-2 links of kielbasa sausage, chopped and browned in a skillet
1 handful shredded cheddar/mozzarella cheese mix

Boil chicken breasts in water. Drain (save 1 cup of broth) and cube. In large stock pot combine chicken, broth, beans, rotel and soup. Cook on high until boiling. While boiling soup mixture, slice and brown sausage in skillet in 1tsp canola oil. Add sausage to mixture and simmer the soup for a couple of hours. Just before serving add handful of cheese. Garnish with sour creme, jalapenos, shredded cheese and corn chips.

Can be done in a crock pot but do not add the chicken broth.


Patriotic Delight

(18 servings, 3/4 cup each)

2 8 oz cream cheese(lite or fat free)
1/4 c Splenda(or sugar substitute of choice)
1/2 tsp(each) vanilla and almond extracts
4 c fat free frozen whipped topping, thawed
2 quarts strawberries, halved
2 quarts blueberries

In large bowl, beat cream cheese, sugar substitute and extracts until fluffy. Fold in whipped topping. Place 1/3 mixture in a 4 quart dish. Reserve about 20 strawberry halves and 1/2 c blueberries for garnish. Layer 1/2 of the remaining strawberries/blueberries over cream cheese. Top with another 1/3 cream cheese mixture and remaining 1/2 of berries. Spread remainder of cream cheese over berries. Use reserved berries to make a "flag" on top.

Nutritional Analysis: 154 Calories, 2 gm fat, 128 mg sodium,29 mg carbohydrate, 5 gm protein(based on recipe usisng lite cream cheese)

Hot Artichoke/Vegetable Dip

(18 servings)

1 can artichoke hearts, drained and chopped
1 cup light mayonnaise
1 cup reduced fat Parmesan Cheese
1 clove garlic, minced
1/4 cup each: tomatoes, mushrooms and zucchini, chopped
1/4 c sliced green onions

Preheat oven to 350 degrees. Mix all ingredients. Spoon into 9 inch pie plate. Bake 20 minutes or until lightly browned. Serve hot with lowfat wheat crackers or baked tortilla chips.

Nutritional Analysis: (2 T-dip only) 120 calories, 9 gm fat, 2 gm carbohydrate, 4 gm fiber, 3 gm protein

Creamy Fruit Dip

12 oz fat free strawberry yogurt
1 T packed brown sugar
1 T lemon Juice
Fresh Fruit-your favorites

Mix all ingredients except Fruit.
Serve with fruit.
store in refrigerator.

Nutritional Analysis: 2T serving: 35 calories, o gm fat, 7 gm carbohydrate, 1 gm protein

Makes a great topper for angel food cake with fruit also

Fluffy Peanut Butter Dip

(12 servings)

1/4 c creamy peanut butter
8 oz plain light or fat free yogurt
1/2 c frozen fat free whipped topping,thawed
Apple and pear slices for dipping

Mix peanut butter and yogurt in medium sized bowl. Whisk together until blended. Gently fold in whipped topping with whisk.Serve with apples and pears.

Nutritional Analysis: (2 T):58 cal, 1 gm fat, 8 gm carb, 1 gm fiber

* Adapted from Pampered Chef"kids in the kitchen"

Basil and Tomato Feta Bruschetta

(36 servings)


1 loaf french bread, 1/2" slices
2T olive oil
1 lb. plum tomatoes, chopped
4 oz crumbled Feta Cheese with Basil
1/2 c red onion, finely chopped
3T fresh parsley, chopped
1T pitted rip olives, chopped
1/4 tsp pepper

Place bread on cookie sheet and broil lightly on both sides. Brush 1 side of toasted bread slices with 1 T oil. In bowl, mix remaining 1T oil and other ingredients. Spoon 2 tsp of tomato mixture on each slice of toast just before serving.

Nutritional Analysis:(1 pc): 60 cal, 2 gm fat, 8 gm carb, 1 gm fiber

White Chocolate Angel Trifle

(8 servings)

1 (3.4 0z) regular or fat free white chocolate instant pudding mix
2 cups fat free milk
1/2 c seedless raspberry spreadable fruit
2 T amaretto or 1/4 tsp almond extract
1 (10.5 oz) angel food cake
3 T sliced almonds, toasted

Prepare pudding mix according to package instructions, using whisk and 2 cups milk. Let stand 5 minutes. Combine spreadable fruit and extract in small bowl with whisk until smooth. Cut cake into 1 inch cubes. Arrange half of cake cubes in 2 quart trifle bowl. Brush with half fruit mixture. Spoon half of pudding over cake. Repeat layer with remaining cake, fruit and pudding. Top with toasted almonds. Cover and chill 30 minutes.

Nutritional Analysis:(per serving) 221 Calories, 2.2 gm fat, 4.5 gm protein, 45 gm carbohydrate, 342 mg sodium

Rise n-shine Quesadilla

(1 serving)

1 Whole grain flour tortilla
1 T. Light or fat free cream cheese
1 Turkey Sausage Patty or Soy(meatless) sausage patty
1/2 c fresh vegetables(spinach, tomatoes, mushrooms, peppers etc.), optional.

Cook Sausage. Coarsley chop. Spray skillet with cooking spray. Sautee vegetables until tender. Spread cream cheese over tortilla. Top half tortilla with sausage and vegetables. Fold tortilla in half. Spray skillet with cooking spray and heat quesadilla until lightly browned on both sides. Serve with Salsa.

Nutritional Analysis: (1) 240 calories, 10 gm fat(2.5 gm sat fat), 22 gm carbohydrate, 4 gm fiber, 12 gm protein.


Beary-Berry Banana Split

(1 serving)

1 small banana, split lengthwise
4 oz low fat or fat free strawberry yogurt(or favorite flavor)
2 T Cinnamon Teddy Graham Snacks
1tsp toasted alomonds, pieces(optional)
1 T Fat free frozen whipped topping, thawed

Place banana in sundae dish or cereal bowl. Top evenly with yogurt and Teddy Grahams. Sprinkle with almond pieces. Serve immediately.

Nutritional Analysis: 240 calories, 3.5 gm fat(1.5 gm sat fat), 48 gm carbohydrate, 2.5 gm fiber, 6 gm protein


Banana in a blanket

(1 serving)

1 6" whole wheat tortilla
1 T reduced fat smooth peanut butter
1 medium banana
1 tsp maple syrup or honey
1 T crunchy cereal(low fat granola, grapenuts etc..)

Lay tortilla on a plate. Spread peanut butter evenly on the tortilla. Sprinkle cereal over peanut butter. Peel and place banana on 1 side of tortilla. Roll the tortilla. Drizzle with syrup or honey. Garnish with an additional sprinkle of cereal. Enjoy with a glass of skim milk!

Nutritional Analysis: 300 calories, 6 gm fat, 9 gm protein, 50 gm carbohydrate, 7 gm fiber, 300 mg sodium.

Turkey Pinwheels

(1 serving)

1 slice whole wheat bread, crust removed
1-2 tsp. Light Mayonnaise
1 tsp mustard, optional
3 slices OSCAR MAYER Thin Sliced Oven Roasted Turkey Breast
1 slice 2 % Singles

FLATTEN bread with rolling pin or drinking glass; spread with Mayo.
TOP with turkey and Singles; roll up tightly. Cut crosswise into four pinwheels.
SERVE immediately. Or stack pinwheels on top of each other; wrap in plastic wrap. Refrigerate until ready to serve.

Nutritional Analysis: 150 Calories, 6 gm fat, 17 gm carbohydrate, 2 gm fiber, 12 gm protein.