Healthy Recipes

 

Breakfast Burrito (04-12-13)

Ingredients:

  • ½ cup chopped tomato
  • 2 T chopped onion
  • ¼ cup canned corn
  • ¼ cup Egg Beaters or equivalent product
  • 1 flour tortilla, 6” diameter
  • 2 T salsa

Directions:

In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture is evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes. To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.

Nutrition analysis per serving (1 serving):

231 calories, 5 g total fat, 1 mg cholesterol, 519 mg sodium, 34 g total carbohydrates, 4 g dietary fiber,  12 g protein

Recipe from: The Mayo Clinic

 

 

Shrimp and Artichoke Pasta (03-14-13)

Ingredients:

  • 4 oz. whole-wheat bow tie pasta
  • 2 tsp. olive oil
  • 1  clove garlic, finely minced
  • 8 oz. raw shrimp, peeled and deveined
  • 1 cup frozen peas
  • 8 oz. artichoke hearts, drained from can or thawed and cut into bit-sized pieces      if frozen
  • ½ cup thinly sliced green onions
  • 3 T  lemon juice
  • ½ tsp. round black pepper

Directions:

    1. Cook pasta according to directions
    2. When pasta is done, scoop out 1 cup of the pasta water and reserve. Drain and rinse pasta.
    3. Heat oil in a large skillet over medium-high heat.
    4. Add garlic and shrimp. Cook for 1 to 2 minutes, until shrimp turns pink.
    5. Add peas, artichokes and 1/3 cup of reserved pasta water. Lower heat to       medium. Cover and cook for an additional minute.
    6. Add cooked pasta, green onions, lemon juice and pepper. Toss to coat evenly.
    7. Add more cooking water if the pasta is too dry.

Nutrition analysis per serving:

230 calories, 5 g total fat, 70 mg cholesterol, 400 mg sodium, 33 g total carbohydrate, 14 g protein. Serves 4; 1 ½ cups per serving

Recipe from: Mayo Clinic Health Solutions

 

Penne Pasta with Mixed Greens (03-01-13)

Ingredients:

  • 8 oz. whole-wheat penne pasta
  • 1 T olive oil
  • 1 T pine nuts
  • 2 cloves minced garlic
  • 10 oz. bag Italian greens (romaine or radicchio)
  • 10 cherry tomatoes
  • ¼ tsp. pepper
  • ½ cup grated parmesan cheese

Directions:

Cook pasta to desired tenderness. Add olive oil to hot pan. Add pine nuts and stir until golden. Add garlic and cook for one minute. Mix in greens and let cook for approximately 3 minutes or until they wilt. If pan becomes dry, mix in 3 tablespoons of water. Add drained pasta with the greens. Cut cherry tomatoes in half. Top off with parmesan cheese, tomatoes, and pepper. Toss ingredients together to mix flavors.

Nutritional values per serving:

Calories 300, Fat 9 g, Saturated Fat 1.5g, Carbohydrate 46g, Cholesterol 5mg, Sodium 105mg, Fiber 7g. Servings: 4

Recipe From: Mayo Clinic Health Solutions

 

 

Blueberry-Orange Smoothie (03-07-13)

Ingredients:

  • 1 ½ cups fresh or frozen blueberries
  • 1 cup orange juice
  • 1 cup fat-free vanilla yogurt
  • ½ cup ice cubes
  • ½ tsp. grated orange peel

Directions:

Combine all ingredients in a blender and puree until thick and smooth. Pour smoothie into two glasses. Top off with a handful of blueberries. Serves 2

Nutrition analysis per serving:

Calories 220, Fat 1 g, Saturated fat 0 g, Trans fat 0 g, Carbohydrate 47 g, Cholesterol 5 mg, Sodium 95 mg, Fiber 3 g

Recipe from: Mayo Clinic Health Solutions