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2013 Calendar healthy recipes & cooking tips

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Chicken & Corn Salsa

Cranberry Sauce

Breakfast Tortilla

High Protein

Heart Healthy

Low Fat

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Breakfast Tortilla

March

Heart Healthy • Diabetic

1 cup (1 oz) spinach 1 whole grain tortilla (6-inch diameter) 1 plum tomato, chopped 1 large egg

M A S

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¼ cup (1 oz) shredded reduced-fat cheddar cheese

Preheat oven to 450°. Lightly coat a large skillet with nonstick cooking spray and heat over medium heat until hot. Add spinach and cook until wilted, 2 to 3 minutes. Set aside. Lightly coat a large baking sheet with nonstickcooking spray. Place tortilla on baking sheet and bake for 5 minutes, or until lightly browned. Remove from the oven. Arrange tomato and spinach on the tortilla. Crack egg onto the center of the tortilla. Season with pepper, return to the oven, and bake for 12 minutes, or until yolk is set. Remove from oven, sprinkle cheese on top and bake until cheese has melted, about 2 minutes. Serve immediately. Yield: 1 servings

Nutrition facts (per serving): Calories: 234; Fat: 9g; Saturated Fat: 2g; Cholesterol: 18mg; Sodium: 440mg; Carbohydrates: 18g; Fiber: 3g; Protein: 17g Health eCooking is a registered trademark of Baldwin Publishing. © 2013 Baldwin Publishing, Inc. All rights reserved.


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Passover

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Good Friday

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Grilled Chicken & Corn Salsa

June

Heart Healthy

1 cup low-fat vanilla yogurt 1 pint strawberries, hulled and cut into chunks 1 tsp honey

M A S

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1 Tbsp sugar, divided ¼ tsp lemon zest ½ store-bought angel food cake, cubed fresh mint leaves (optional)

To create a thick custard-style yogurt, set cheesecloth in strainer on top of a medium bowl. Spoon yogurt on top of cheesecloth and let sit. Wrap cheesecloth over yogurt and refrigerate overnight. Toss berries with honey and a half tablespoon of sugar. Cover and chill for up to an hour to create a syrup. Mix yogurt with remaining sugar and lemon zest. Build shortcakes in parfait glasses or tumblers. Start with a few cubes of angel food cake for the bottom layer, followed by 2 tablespoons of yogurt mixture, and then 1 tablespoon of strawberries. Repeat. Dollop yogurt on top, and garnish with fresh mint leaves.

Nutrition facts (per serving): Calories: 294; Fat: 1g; Saturated Fat: 1g; Cholesterol: 4mg; Sodium: 524mg; Carbohydrates: 64g; Fiber: 2g; Protein: 8g Health eCooking is a registered trademark of Baldwin Publishing. © 2010 Baldwin Publishing. All rights reserved.


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Flag Day

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July

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Chocolate Chip Cookies Heart Healthy • Diabetic

½ cup margarine, softened ½ cup brown sugar

M A S

E L P

4 tsp granulated sugar 3 Tbsp water

1¼ cups all-purpose flour ½ tsp baking soda ½ tsp salt 1 cup dark chocolate chips

1 tsp vanilla extract Preheat oven to 375°. In a large mixing bowl, cream together margarine and sugars until smooth. Add water and vanilla to margarine mixture and combine until smooth. Stir in remaining ingredients. Place bowl in freezer, covered, for 30 minutes. Lightly coat baking sheets with nonstick cooking spray. Drop cookie batter by rounded tablespoonfuls onto baking sheets. Bake for 10 to 12 minutes, or until golden brown. Remove from oven. Let stand for 2 minutes. Transfer cookies to a wire rack to cool completely. Yield: 36 cookies

Health eCooking is a registered trademark of Baldwin Publishing. © 2013 Baldwin Publishing, Inc. All rights reserved.

Nutrition Facts (per cookie): Calories: 74; Fat: 4g; Saturated Fat: 1g; Cholesterol: 0; Sodium: 72mg; Carbohydrates: 10g; Fiber: 0; Protein: 1g


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Heart-Healthy Substitutes for

Cooking & Baking Instead of... Try This Heart-Healthy Substitute

1 Cup Whole Milk 1 cup nonfat milk plus 1 tablespoon unsaturated oil 1 Cup Heavy Cream 1 cup evaporated skim milk or ½ cup low-fat yogurt plus ½ cup plain low-fat cottage cheese

M A S

Sour Cream Low-fat cottage cheese plus low-fat or nonfat yogurt; or for sweet recipes only, nonfat sour cream Cream Cheese 4 tablespoons trans fat-free margarine blended with 1 cup dry low-fat cottage cheese; add a small amount of fat-free milk if needed

1 Tablespoon Butter 1 tablespoon trans fat-free margarine or ½ tablespoon trans fat-free oil 1 Cup Shortening

1 cup trans fat-free margarine

1 Egg 1 egg white plus 2 teaspoons unsaturated oil; or cholesterol-free egg substitute

smart

Shopping Tips

E L P

n Buy cereal products made from whole grains, not refined

flours. Whole grains are more filling and higher in fiber.

n Check the nutritional information on prepackaged frozen

meals and avoid those with high sodium and high fat.

n Many dressings, cooking oils and condiments contain

refined sugar and unhealthy oils. Choose ones made from olive, canola or walnut oils.

n Purchase fresh vegetables and fruits for vitamin-rich,

low-calorie midday snacks. n Slowly wean your family from whole milk to low-fat milk

and finally to fat-free milk and dairy products. n Choose chicken and white turkey breast meat. n Buy ground beef that is at least 90% fat-free.


Order Now for 2013 Call 1.800.705.6522 Custom back Advertisement

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2013 Custom Recipe Calendars  

2013 Custom Recipe Calendars from health eCooking

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