Eat Your Heart Out. Recipe Book. UNL-Campus Recreation Wellness Services Compiled by: Kaelen Lagasse and Amanda Robine

Transcription

1 Eat Your Heart Out Recipe Book UNL-Campus Recreation Wellness Services Compiled by: Kaelen Lagasse and Amanda Robine

2 Eat Your Heart Out Recipe Pairings Beef Stroganoff Small Side Salad (olive and vinegar dressing) with mandarin oranges Blue Cheese, Walnut Spinach Salad...3 ounces of Baked Chicken; With a compote of Mixed fruit Buckwheat Pancakes Two slices of Turkey Bacon Celery with Cream Cheese Mousse..1/2 cup of Bing Cherries Snack Curried Vegetable Couscous..3 ounces of Lean Sirloin, and 1/2 cup Pineapple Fresh Tomato Crostini.Appetizer Fruit Salsa and Sweet Chips.Appetizer Home-Style Turkey Soup..Yogurt parfait with Red Raspberries Mango Salsa Pizza..Light Caesar Salad Mediterranean-style Grilled Salmon Wild Rice with Greek Salad New York Strip Steak with Whiskey-Mushroom sauce Roasted Baby potatoes with Asparagus, clementine Pasta with Marinara sauce and Grilled Vegetables..3 ounces of Grilled Chicken Rainbow Fruit Salad..Appetizer Roasted Asparagus with wild mushrooms 3 ounces of Baked Turkey fillet, 1/4 cup cranberry sauce Southwestern Potato skins.appetizer Springtime Cereal. Two lean sausage links Strawberry Breakfast Mousse Two scrambled eggs and whole wheat toast Tabbouleh Salad..3 ounce Olive Oil Roasted Halibut Tuna Pita Pockets..3 ounces Baked Potato Chips, 1 small apple Wild Guacamole. Whole Wheat Quesadilla (6 inch tortilla) served with cheese and lettuce *Add 8 ounces of skim milk to each meal

3 B e e f S t r o g a n o f f 1/2 c Chopped onion 1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed 4 c uncooked yolkless egg noodles 1/2 can fat-free cream of mushroom soup (undiluted) 1/2 c of water 1 Tbsp all-purpose flour 1/2 tsp paprika 1/2 c fat-free sour cream In a non-stick frying pan, sauté the onions over medium heat until they re translucent, about 5 minutes. Add the beef and continue for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside. Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. In a sauce pan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes. Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove fro heat and add the sour cream. Stir until combined. To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately. Serving Size 4

4 B l u e C h e e s e, W a l n u t, S p i n a c h S a l a d 4 tbsp. olive oil 2 tbsp. balsamic vinegar 1 tbsp. maple syrup 1/4 tsp nutmeg 3 tsp plain low-fat yogurt 2 pounds Spinach, roughly chopped 1/2 sliced red onion 1 1/2 c sliced cucmbers 1 1/2 c grapes tomatoes 1/4 c walnuts, chopped 1/2 c blue cheese crumbles Combine ingredients for dressing in a blender or processor. Chill. Toss Spinach greens with dressing and mound a generous 1 cup onto chilled plates. Layer vegetables, walnuts and blue cheese crumbles on top of spinach. Serving Size 2 cups Calories 80 Total fat 4g Saturated fat 1g

5 B u c k w h e a t P a n c a k e s 2 egg whites 1 tablespoon canola oil 1/2 cup fat-free milk 1/2 cup all-purpose (plain) flour 1/2 cup buckwheat flour 1 tablespoon baking powder 1 tablespoon sugar 1/2 cup sparkling water 3 cups sliced fresh strawberries In a small bowl, whisk together the egg whites, canola oil and milk. In another bowl, combine the flours, baking powder and sugar. Add the egg white mixture and the sparkling water and stir until slightly moistened. Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, spoon 1/2 cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned, about 2 minutes. Turn and cook until the bottom is well-browned and the pancake is cooked through, 1 to 2 minutes longer. Repeat with the remaining pancake batter. Transfer the pancakes to individual plates. Top each with 1/2 cup sliced strawberries and serve immediately. Serving Size: 1 pancake

6 C e l e r y w i t h C r e a m C h e e s e M o u s s e 1/4 c low-fat whipped cream cheese 1/4 c fat-free plain yogurt 2 Tbsp scallions (green onions), rinsed and chopped 1 Tbsp lemon juice 1/2 tsp ground black pepper 6 celery sticks, rinsed, with ends cut off 1 Tbsp chopped walnuts Combine cream cheese, yogurt, scallions, lemon juice, and pepper. Mix well. Spread mixture evenly down the middle of each celery stick. Cut each stick into 5 pieces. Top with chopped walnuts, and serve. Serving Size 2 Tbsp mousse with 1 celery stick (5 pieces)

7 C u r r i e d V e g e t a b l e s C o u s c o u s 4-inch piece celery stalk, cut into 1-inch pieces 4-inch piece carrot, peeled and cut into 1-inch pieces 1/2 yellow onion, coarsely chopped 1/2 red bell pepper, seeded and coarsely chopped 1/3 inch piece fresh ginger, about 1 inch in diameter, peeled and thinly sliced (about 1 Tbsp) 1 clove garlic 1 Tbsp EVOO 1 tsp Curry Powder 1 c Whole-Wheat (whole-meal) Couscous 2 c low-sodium vegetable stock or broth 2 tbsp. chopped fresh cilantro (fresh coriander) In a food processor, combine celery, carrot, onion, bell pepper, ginger, and garlic. Pulse until the vegetables are very finely minced. Don t puree. Set aside. In a large, nonstick sauté or frying pan, heat the EVOO over medium heat. Add the minced vegetables and sauté until they begin to soften, about 3 minutes. Add the curry powder and sute until fragrant, about 1 minute longer. Add the couscous and stock and stir well. Bring the mixture to a boil over high heat. Reduce the heat to very low and cover the pan. After 5 minutes, remove from heat. Uncover and fluff the couscous with a fork. Add the cilantro and toss to mix. Transfer to a serving bowl and serve immediately. Serving Size 2/3 cup Calories 163

8 F r e s h T o m a t o C r o s t i n i 4 plum tomatoes, chopped 1/4 cup minced fresh basil 2 teaspoons olive oil 1 clove garlic, minced Freshly ground pepper 1/4 pound crusty Italian peasant bread, cut into 4 slices and toasted Combine tomatoes, basil, medium bowl. Cover and let stand 30 Divide tomato mixture toast. Serve at room oil, garlic and pepper in a minutes. with any juices among the temperature.

9 F r u i t S a l s a a n d S w e e t C h i p s For tortilla crisps: 8 whole-wheat tortillas 1 tablespoon sugar 1/2 tablespoon cinnamon For fruit salsa: 3 cups diced fresh fruit, such as apples, oranges, kiwi, strawberries, grapes or other fresh fruit 2 tablespoons sugar-free jam, any flavor 1 tablespoon honey or agave nectar 2 tablespoons orange juice Preheat oven to 350 F. Cut each tortilla into 10 wedges. Lay pieces on two baking sheets. Make sure they aren't overlapping. Spray the tortilla pieces with cooking spray. In a small bowl, combine sugar and cinnamon. Sprinkle evenly over the tortilla wedges. Bake for minutes or until the pieces are crisp. Place on a cooling rack and let cool. Cut the fruit into cubes. Gently mix the fruit together in a mixing bowl. In another bowl, whisk together jam, honey and orange juice. Pour this over the diced fruit. Mix gently. Cover the bowl with plastic wrap and refrigerate for 2 to 3 hours. Serving Size 8 chips and 1/3 c salsa

10 H o m e - S t y l e T u r k e y S o u p 1 Turkey Carcass 4 c Water 8 c Reduced-sodium chicken broth 4 Large Onions, 1 quartered and 3 chopped 1 c Rutabaga or Turnip, peeled 1 c Chopped Celery 4 Carrots, peeled and cut into thin strips 1/4 c Chopped Fresh Parsley 1/4 tsp dried Thyme 1 Bay Leaf 1/2 tsp Ground Black Pepper 1/4 c Pearl Barley 1 can (14 ounces) unsalted tomatoes 1 can (16 ounces) White beans, rinsed and drained 1/2 pound leftover light Turkey meat, cut into bite-size chunks In a large stockpot, combine the turkey carcass, water, broth and quartered onion. Bring to a boil over high heat. Reduce heat, cover and simmer for 1 hour. Strain mixture, discarding the carcass and onion. Chill the liquid in the refrigerator overnight, if possible and skim off the fat from the broth S surface. Return the liquid to the stockpot. Add the remaining ingredients to the broth mixture. Bring to a simmer and cook, covered, for about 1 hour. Ladle into individual bowls and serve immediately. Serving Size 10

11 M a n g o S a l s a P i z z a 1 c chopped red or green bell pepper 1/2 c minced onion 1/2 c mango, seeded, peeled and chopped 1/2 c pineapple tidbits 1 Tbsp Lime juice 1/2 c Fresh Cilantro 1 12-inch prepared pizza crust, purchased or made from a mix Preheat the oven to 425 F. Lightly coat a 12-inch round baking pan with cooking spray. In a small bowl, mix together the peppers, onions, mango, pineapple, lime juice, and cilantro. Set aside. Roll out doung and press intot the baking pan. Place in the oven and cook about 15 minutes. Cut the pizza crust out of the oven and spread the mango salsa. Place the pizza back into the oven and bake until the toppings are hot and the crust is browned, about 5 to 10 minutes. Cut the Pizza into 8 even slices and serve immediately. Serving Size 4 Calories 325 Total Fat 4 g

12 M e d i t e r r a n e a n - s t y l e g r i l l e d S a l m o n 4 Tbsp chopped Fresh Basil 1 Tbsp Chopped Fresh Parsley 1 Tbsp Minced Garlic 2 Tbsp Lemon Juice 4 Salmon Fillets, each 5 ounces Cracked black pepper, to taste 4 Green olives, chopped 4 Thin slices lemon Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. In a small bowl, combine the basil, parsley, minced garlic and lemon juice. Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill and reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part fo the fish reads 145 F. Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices. Serving Size 4 Calories 183 Total Fat 9g

13 N e w Y o r k s t r i p s t e a k w i t h w h i s k e y - m u s h r o o m s a u c e 2 New York strip steaks, each 4 ounces, trimmed of all visible fat 1 Tsp Trans-free Margarine 3 Garlic Cloves, chopped 2 ounces Sliced Shittake Mushrooms 2 ounces Button Mushrooms 1/4 Tsp Thyme 1/4 Tsp Rosemary 1/4 c Whiskey Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Grill or Broil the steaks until slightly pink on the inside, about 10 minutes on each side. Or until a food thermometer indicates 145 F (medium rare), 160 F (medium) or 170 (well done). Transfer to plate and keep warm. In a small saucepan, heat the margarine over medium heat. Add the garlic, mushrooms, thyme and rosemary. Sauté lightly until the mushrooms are tender, about 1 to 2 minutes. Remove fro the heat and carefully add the whiskey (Be careful not to flame). Stir the sauce for another minute. Top the steaks with the mushrooms sauce and serve immediately. Serving Size 2 Calories 296

14 P a s t a w i t h M a r i n a r a S a u c e a n d G r i l l e d V e g e t a b l e s 2 tablespoons extra-virgin olive oil 10 large fresh tomatoes, peeled and diced 1 teaspoon salt 1/2 teaspoon minced garlic 2 tablespoons chopped onion 1 tablespoon chopped fresh basil or 1 teaspoon dried basil 1 teaspoon sugar 1/2 teaspoon dried oregano 1/8 teaspoon freshly ground black pepper 2 red peppers, sliced into chunks 1 yellow summer squash, sliced lengthwise To make the marinara sauce, in a heavy skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add tomatoes, salt, garlic, chopped onions, basil, sugar, oregano and black pepper. Simmer uncovered until the sauce thickens, about 30 minutes. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Brush the red peppers, squash, zucchini and sweet onion with the remaining olive oil. Place the vegetables on the grill rack or broiler pan. Grill or broil, turning as needed, until the vegetables are tender, about 5 to 8 minutes. Transfer the vegetables to a bowl and set aside. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly. Divide the pasta evenly among individual plates. Top with the marinara sauce and grilled vegetables. Serve immediately. Serving Size

15 R a i n b o w F r u i t S a l a d Fruit Salad: 1 large mango, peeled and diced 2 C fresh blueberries 2 bananas, sliced 2 C fresh strawberries, halved 2 C seedless grapes 2 nectarines, unpeeled and sliced 1 kiwi fruit, peeled and sliced Honey orange sauce: 1/3 C unsweetened orange juice 2 Tbsp lemon juice 1-1/2 Tbsp honey 1/4 tsp ground ginger Dash nutmeg Prepare the fruit. Combine all the ingredients for the sauce and mix. Just before serving, pour honey orange sauce over the fruit.

16 R o a s t e d A s p a r a g u s a n d W i l d M u s h r o o m s 1 pound asparagus, cut into 1-inch pieces 2 c morel or other mushrooms, cut into quarters 1 tsp olive oil 2 tbsp. balsamic vinegar Zest of one lemon 1 tsp black pepper Combine all ingredients in a glass bowl or large sealable food bag. Toss to coat. Let marinate for 1 to 2 hours in the refrigerator. Turn on broiler to high. Cook for 2 to 3 minutes, turning vegetables over once or until lightly browned. Serving Size 1 cup Calories 57 Total Fat 1g Saturated Fat 0.2g Monounsaturated Fat 1.3g Cholesterol 0 Sodium 11mg

17 S o u t h w e s t e r n P o t a t o S k i n s 6 large baking potatoes 1 teaspoon olive oil 1 teaspoon chili powder 1/8 teaspoon Tabasco sauce 6 slices turkey bacon, cooked until crisp, chopped 1 medium tomato, diced 2 tablespoons sliced green onions 1/2 cup shredded cheddar cheese Preheat the oven to 450 F. Lightly coat a baking sheet with cooking spray. Scrub potatoes and prick each several times with a fork. Microwave uncovered on high until tender, about 10 minutes. Remove the potatoes from the microwave and place on a wire rack to cool. When cool to the touch, cut each potato in half lengthwise and scoop out the flesh, leaving about 1/4 inch of the flesh attached to the skin. (Save potato flesh for another meal.) In a small bowl, whisk together the olive oil, chili powder and hot sauce. Brush the olive oil mixture on the insides of the potato skins. Cut each half of the potato skin in half again crosswise. Place the potatoes onto the baking sheet. In a small bowl gently mix together the turkey bacon, tomato and onions. Fill each potato skin with this mixture and sprinkle each with cheese. Bake until the cheese is melted and the potato skins are heated through, about 10 minutes. Serve immediately. Serving Size: 4 Wedges

18 S p r i n g t i m e C e r e a l 3/4 cup wheat and barley nugget cereal 1/4 cup 100% bran cereal 2 tsp toasted sunflower seeds 2 tsp toasted almonds, sliced 1 Tbsp raisins 1/2 cup bananas, sliced 1 cup strawberries 1 cup raspberry or strawberry yogurt, low-fat Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl. Add the raisins, the bananas, and halve the strawberries. Gently stir in the yogurt and divide between two bowls. Scatter the remaining strawberries over the top and enjoy! Serves 2

19 S t r a w b e r r y B r e a k f a s t M o u s s e 1 cup quartered strawberries 1/2 cup low-fat ricotta cheese 1/2 cup fat-free vanilla yogurt 2 tablespoons all-fruit strawberry spread 3/4 cup fat-free frozen whipped topping, thawed in refrigerator 4 fresh mint springs (optional) In a blender, process the strawberries, ricotta, yogurt, and strawberry spread for 20 to 30 seconds, or until smooth, stirring halfway through. Pour into a medium bowl. Gently fold in the whipped topping. Spoon into custard cups or small bowls. Garnish with the mint. Serving Size 2 Tbsp Calories: 114 Total Fat: 1.5g

20 T ua nb a b opu ilte a h PS oa cl ka d e t s 1 1/2 c Shredded water Romaine Lettuce 3/4 c Diced Bulgur Tomatoes (Cracked Wheat), Rinsed and drained 1/2 c diced, c Finely seeded chopped tomatoes Green Bell Peppers 1/2 c Chopped c Shredded Parsley Carrots 1/2 c Finely chopped Chopped scallions Broccoli or green onions 1/4 tsp c dill finely wed Chopped Onion 24 cans black (6 olives, ounces sliced each) low-salt white tuna packed in water, drained 1/2 1/4 c Low-fat raisins Ranch Dressing 31/4 Whole-wheat c lemon juice Pita Pockets, cut in half 2 Tbsp EVOO Freshly Ground Black pepper, to taste In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli, and onions. Toss to mix evenly. In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. In Cover a small and bowl, let stand add until the tuna the bulgur and ranch is tender dressing. and the Stir liquid to mix is well. completely Add the absorbed, tuna mixture about 15 to to the 20 lettuce minutes. mixture and stir to combine. Scoop In a large 3/4 bowl, cup of add the the tuna bulgur salad and into the each remaining pita pocket ingredients. half and Toss serve gently immediately. just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve Chilled. Serving Size 6 Serving Size 8 Calories 199 Total Fat 5 g Calories 101 Saturated Fat 1g Total Fat 4g Monounsaturated Fat 0.5g Saturated Fat 0.5g Cholesterol 20mg

21 T u n a P i t a P o c k e t s 1 1/2 c Shredded Romaine Lettuce 3/4 c Diced Tomatoes 1/2 c Finely chopped Green Bell Peppers 1/2 c Shredded Carrots 1/2 c Finely Chopped Broccoli 1/4 c finely Chopped Onion 2 cans (6 ounces each) low-salt white tuna packed in water, drained 1/2 c Low-fat Ranch Dressing 3 Whole-wheat Pita Pockets, cut in half In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli, and onions. Toss to mix evenly. In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine. Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately. Serving Size 6 Calories 199 Total Fat 5 g Saturated Fat 1g Monounsaturated Fat 0.5g Cholesterol 20mg

22 W i l d G u a c a m o l e 2 medium ripe Hass avocados, halved 1 serrano, seeded and minced 2 tablespoons minced red onion 1 garlic clove, minced 1 small tomato, seeded and diced Juice of 1 ½ limes 2 tablespoons minced fresh cilantro ¼ teaspoon ground cumin ⅛ teaspoon kosher salt, optional Freshly ground pepper Using a spoon, scoop the avocado pulp from the shells and place it in a bowl. Using two forks, coarsely mash the avocado, leaving some chunks. Add the chile pepper, onion, garlic, tomato, lime juice, cilantro and cumin. Mix again with the two forks, taking care not to over mix. Add the salt, if using, and pepper to taste. Lightly mix again. Transfer the guacamole to a serving dish and let stand until ready to serve at room temperature.