Sit Down. Slow Down. Recipe Book. Savor & Enjoy! (Insert Club Name)

Transcription

1 Sit Down Slow Down Savor & Enjoy! (Insert Club Name) Recipe Book

2 Turkey Fajitas low fat (Makes about four servings) Fruit and Yogurt Parfait (Makes about 8-10 servings) 1 large container of low fat vanilla yogurt 1 pint of strawberries (washed and sliced) 1 can of mandarin oranges (drain) 2 large bananas (peeled and sliced) 4 kiwifruit (peeled and sliced) 1 bunch of purple grapes (washed) 1 bag of low fat granola 1. Spoon about a ¼ to ½ cup of yogurt into a bowl. 2. Top with all of your favorite fruits. Be sure to add fruits of different colors to maximize your vitamin intake. 3. Add another ¼ to ½ cup of yogurt on top. 4. Sprinkle with granola for a crunch. Other Ideas: You can use any types of fresh or canned fruits. Other topping ideas are raisins and unsalted nuts. For a cool treat in the summer you can use low fat frozen yogurt in place of the regular yogurt. 8 Flour tortillas (7"diameter) 2 tsp Chili powder 1/2 tsp Dried oregano 12 oz Turkey breast cutlets 2 tsp Vegetable oil, divided 2 Bell peppers, preferably 1 red & 1 green thinly sliced 8 Lettuce leaves, dried well 1. Preheat oven to 225~F. Wrap tortillas in foil and place in oven while making fajita filling. 2. Mix chili powder and oregano on waxed paper. Rub spice mixture into turkey cutlets. 3. In large skillet, heat 1 teaspoon of the oil. Add bell pepper strips and cook over medium-high heat 4-6 minutes, stirring often, until lightly browned and tender-crisp. Remove to a bowl, using a slotted spoon. 4. Heat remaining oil in same skillet. Add cutlets and cook over medium-high heat 4-6 minutes, turning once, until they are browned and no longer pink in center when tested with knife. 5. Cut turkey crosswise into narrow strips. Top each warm tortilla with a lettuce leaf and arrange turkey and bell pepper strips down the middle. 6. Wrap the tortilla around the turkey and peppers by rolling the sides to the middle. Enjoy!

3 Fruit Fizzie (Makes one 2-liter pitcher) 1 can of frozen 100% juice (any flavor) 1 or 2 liters of club soda In a large pitcher add the frozen juice. Then add at least 1 liter of club soda. You can add more club soda if you want it to be more fizzie. Stir and serve. Baked Tortilla Chips with Nutri Salsa: (Makes about 6 servings) 1 package of whole wheat tortillas 1 jar of chunky salsa 1 small bag shredded carrot 1 zucchini (washed and diced) 1 sweet red pepper (washed and diced) 1 can of corn (drained) 1 can of black beans (drained and rinsed) For Tortilla Chips: 1. Heat oven to 375 degrees F. 2. Cut the tortillas into six triangles with a pizza cutter. 3. Place triangles on a baking sheet or a sheet of aluminum foil. 4 Bake minutes until browned and crisp (you may want to flip then over half way through cooking). Remove from oven and let cool. For Nutri Salsa: 1. Combine chunky salsa, shredded carrots, zucchini, red peppers, and corn in a large bowl (add as much of the veggies as you like the more the better!). Stir well and your nutria salsa with lots of veggies is ready. 2. Serve fresh baked whole wheat tortilla chips with nutri salsa.

4 Frosty Fruit Smoothies (Makes about 10 small servings) 1 banana (peel, cut in half, and freeze) 1 cup of frozen strawberries ½ cup 100% frozen orange juice concentrate ½ cup of pineapple 1 cup fat free milk 1. In a blender combine banana, strawberries, juice, pineapple, and milk. (You do not need to add ice because the frozen fruit will make it frosty). 2. Cover and blend until smooth. 3. Pour into glasses and serve. Veggie and Chicken Stir Fry (Makes about six 1 cup servings): For the sauce: 3 Tablespoons low-sodium soy sauce For the stir fry: ¾ pounds of boneless, skinless chicken breasts 2 teaspoons of olive oil 1 cups fresh broccoli (washed and cut into small pieces) 1 cup fresh carrots (you can use slices or shredded carrots) 2 cups fresh spinach (rinsed) 1 cup zucchini (washed and sliced) 1 cup red pepper (washed and diced) 1 cup green pepper (washed and diced) rice (brown rice is best prepare according to directions on the bag) 1. Cut chicken into bite size pieced. 2. Heat oil in a large skillet over medium-high heat. 3. Add chicken and cook through until slightly browned. 4. Add all veggies, cover and cook for about 2 minutes or until tender crisp. 5. Add sauce to skillet. Stir to coat chicken and veggies with sauce. Cook about 1 minute.

5 Mini Veggie Pizzas (Makes 10 individual pizzas) 5 multi grain English muffins 1 jar of tomato sauce 1 bag of low fat shredded mozzarella cheese 1 red pepper (washed and diced) 1 green pepper (washed and diced) 2 tomatoes (washed and diced) 1 small bunch of broccoli (washed and cut into small pieces) 1. Cut English muffins in half. (You can toast them before you add the rest of the ingredients if you want a crispier pizza) 2. Spoon tomato sauce on each half and top with veggies and cheese. 3. Bake in a regular or toaster oven at 350 degrees F for about 10 minutes or until cheese melts. Ranch Popcorn (Makes 3 servings) One bag of unpopped popcorn One packet of dry Ranch style dressing mix Spray butter or imitation butter spray (such as, I Can t Believe it s Not Butter ) 1. Pop popcorn according to instructions on package 2. Place popcorn into a large bowl or plastic Ziploc bag 3. Spray 6 squirts of spray butter on the popcorn 4. Sprinkle 2 tablespoons of dry ranch dressing mix 5. Mix and enjoy!

6 Peanut Butter Roll Ups (Serves four) 2 apples 2 bananas 8 Tablespoons of peanut butter 8 Tablespoons of granola 1. Slice apples into 6 slices per apple 2. Peel and slice bananas in half 3. Each person receives 2 Tablespoons of peanut butter to spread on the banana and the apple 4. Roll fruit with the peanut spread in the granola and enjoy! Friendship Mix (Serves 12) One box of Rice Chex type cereal One box of Wheat Chex type cereal One jar of peanuts One bag of pretzels One 16 oz. Box of raisins Or, you can substitute your favorite whole grain cereal and nuts Healthy Dip and Vegetables (Serves 15) Fat Free sour cream One packet of dry French onion soup mix Sliced vegetables of your choice 1. Empty cereal, peanuts, pretzels and raisins in a large bowl 2. Mix and serve 1. Pour sour cream into a medium size bowl 2. Empty soup packet into the bowl with the sour cream 3. Mix and serve with sliced vegetables