These recipes were selected by a nonprofit dedicated to women’s heart health. After months of planing for this two day event, women in Orange County voted for these healthy recipes. All received an A+ for ingredients being readily available, preparation time, nutrition, and presentation. The event was held September 14th, Sunday in Chino Hills, California. The nonprofit that sponspored the event was: Fly for Me – Helping Women Reach Their Destination.
These receipes are written in a printable format, so please share and enjoy!
Per serving (4 skins): 117 calories, 1g fat, 20g carbohydrates, 3g fiber, 1g sugar, 7g protein
While traditional potato skins may never appear on any list of healthy recipes, you can easily whip up this lighter version and indulge without guilt.
6 large potatoes, washed, unpeeled
½ cup fat-free mozzarella cheese, shredded
½ cup fat-free cheddar cheese, shredded
¼ cup green onion, chopped
¼ cup bacon bits
18 tsp fat-free sour cream
salt and pepper (to taste)
Heat the potatoes in the microwave until they are fork tender (if using the oven, cook at 375º and cover them in aluminum foil, and bake until they are tender). Slice the potato in half and scoop the inside out, leaving ¼” of the flesh. Slice the halves into thirds (each potato should have 6 pieces). Repeat until all potatoes are done.
Mix the two cheeses together in a small bowl. Lay the potatoes flat on a baking sheet and fill each shell with 1 heaping tsp of the cheese mixture. Sprinkle the bacon bits and onion evenly on top of each shell. Bake at 400 degrees F for 10-15 minutes, or until cheeses are melted. Remove from heat and cool slightly. Add 1 tsp of sour cream to each skin. Serve immediately.
Makes 9 servings.
Chicken Salad-Stuffed Peppers
Per serving (1/2 stuffed pepper): 92 calories, 1g fat, 8g carbohydrates, 1g fiber, 1g sugar, 13g protein
We tried these with different color peppers and had the brightest plate on the table. Chicken Salad stuffed peppers should do the trick. Stuffed with protein-packed (but light) chicken salad, this snack will curb your hunger without weighing you down.
12 oz cooked boneless, skinless chicken breast, cubed
¼ cup scallions
¼ cup diced celery
½ cup Smart Beat® Mayonnaise (or your favorite light mayo)
1 tbsp fresh chives, chopped
1 tsp Dijon mustard
⅛ tsp salt
⅛ tsp black pepper
3 large bell peppers, any color, cut in half lengthwise with seeds and membranes removed
cayenne pepper (to taste)
In a large bowl, combine the chicken, scallions, and celery. In a separate bowl, combine the mayonnaise, chives, mustard, salt, and pepper. Mix until ingredients are well combined. Add to chicken mixture and toss to coat well. Season with cayenne pepper, if desired. Stuff each pepper half with the chicken salad mixture and garnish with extra chives, if desired.
Makes 6 servings
Per serving (1/2 tomato): 50 calories, 1g fat, 3g carbohydrates, 1g fiber, 1g protein
Consider these your healthy alternative to pizza! This delish recipe incorporates lycopene-rich tomatoes (which may help prevent sunburn—a nice summer snack bonus!) and yummy feta cheese for a snack that is filling, yet light.
2 tomatoes, cut in half
½ tsp olive oil
½ tsp parsley (fresh or dried)
¼ tsp oregano, dried
¼ tsp basil, dried
¼ tsp garlic salt
2 tsp minced garlic
2 oz fat-free feta cheese
Place tomato halves in baking dish sprayed with fat-free cooking spray. Drizzle or spray olive oil over tomatoes. Sprinkle with remaining seasonings. Distribute ½ tsp minced garlic on each tomato half. Top with ½ oz slice of fat-free feta cheese. Bake covered at 350º for 20 minutes. Uncover, broil 3 minutes or until cheese is golden brown.
Makes 4 servings
Mini Caprese Salad
Per serving: 141 calories, 6.4g fat (3.5g saturated), 11.8g carbohydrates, 2.5g fiber, 7.8g sugar, 9g protein
This delicious mini-meal is super easy to make. Serve it up anytime you have a snack attack or as a healthy appetizer at your next summer soiree.
1 cup halved cherry tomatoes (about 12)
1 ounce sliced fresh mozzarella cheese
1 tbsp chopped fresh basil
1 tbsp balsamic vinegar
Mix all ingredients together in a bowl, and serve!
Makes 1 serving
Per serving (1 cup): 70 calories, 1g fat, 13g carbohydrates, 1g fiber, 10g sugar, 3g protein
This refreshing, sweet, and savory salad makes a great between-meal bite (especially after you’ve been at the beach all day!).
10 cups watermelon (reserving ¼ cup of its natural juices
¼ cup white balsamic vinegar
1½ tsp olive oil
¼ cup reserved watermelon juices
2 tbsp fresh mint, chopped
1 tbsp fresh stevia leaves, chopped
1 cup vidalia onion, thinly sliced (can use red onion is desired)
3 oz (¾ cup) fat-free feta cheese
6 mint leaves (for garnish)
salt and pepper (to taste)
Cut the watermelon into bite-sized pieces, removing and discarding the seeds; and set aside. In a small bowl, combine the vinegar, salt, and pepper and whisk until salt is dissolved. Slowly whisk in the olive oil and the reserved watermelon juices. Add in the chopped mint and stevia leaves. In a large bowl, combine the melon, onion, and feta. Pour the dressing over the watermelon mixture and toss gently until everything is coated and evenly mixed. Garnish with mint springs and serve.
Makes 10 servings
Per serving (2 toasts topped with mixture): 183 calories, 13.7g sugar, 9.3g fat (2.4g saturated), 21.4g carbohydrates, 5.2g protein
Grapes make a refreshing summer snack on their own, but if you are looking to jazz them up a little, try roasting them. This sweet and filling snack also makes the perfect light and refreshing dessert!
1 lb. seedless grapes (use your favorite variety)
2 tbsp Olive Oil
1 pinch of kosher salt
3-5 sprigs fresh thyme
1/4 cup hazelnuts (crushed)
3/4 cup ricotta cheese
3/4 tbsp orange flower water (this distilled water contains essential oils of orange blossoms and can be found in markets that carry Middle Eastern foods. If you can’t find it, you can still make this delicious dish without it
1 tsp orange blossom honey
1 1/2 tsp vanilla
12 Melba toasts
Preheat oven to 450 degrees F. Break the grapes into small clusters or remove grapes from the stems completely. Place them on a rimmed baking sheet along with the hazelnuts. Randomly place the thyme sprigs on top of the grapes. Drizzle olive oil on the grapes and mix well to make sure they are well coated. Roast in the oven for 15 – 25 minutes (timing depends on how roasted you want them to be). They will change color a bit as well as split open and wrinkle. Remove the thyme sprigs. In a medium size bowl combine cheese, orange flower water, honey and vanilla. Stir to thoroughly combine. Spread some of the cheese mixture onto the toasts. Top with a few grapes, some of the roasting juices and hazelnuts and serve.
Makes 6 servings
Spicy Edemame Guacamole
Per serving (1/2 cup): 110 calories, 6.3g fat, 5.3g fiber, 6.8g protein
Pack some more protein into this summer party food by adding in edemame. Serve it with fresh, crunchy veggies like sliced peppers, carrots, celery, or cucumber to stay keep it under 200 calories.
1 medium ripe avocado
1 cup shelled frozen edemame
2 cloves of garlic
1 jalapeno pepper, washed and seeded
juice of 1 lime
2 tbsp fresh cilantro leaves (approx 5-6 sprigs)
1 tsp chili powder
1/2 tsp sea salt
1 tsp black pepper
In a medium saucepan, boil the frozen edemame for 4 – 5 minutes, until bright green. Drain and set aside to cool (you can skip this if you decide to use fresh edemame instead). In a food processor, combine garlic cloves, cilantro, jalapeno, limejuice, and puree. Add cooled edemame and puree until smooth. In a mixing bowl, add avocado flesh to the edemame mixture and mash to combine thoroughly. Serve chilled with fresh veggies.
Makes 4 servings