Debbie Chavez
Healthy Recipes
We post a new healthy recipe every weekday! Plus we keep other recent recipes posted for you. They have all been prepared by Debbie with special attention to lowering the saturated fat! Just copy and paste the recipe to a word document and print!
As of July 5th, Debbie now posts all her new recipes at wwww.faithplace.org
Click here for the latest recipes!
Red Pepper Mac 'n Cheese
3 c uncooked macaroni
1 red pepper, diced
6 green onions, chopped
1 T olive oil
1/3 c unbleached flour
2 t chili powder
1/2 t cumin
1/2 t salt
1/2 t ground pepper
2 1/2 c fat free milk
4 oz shredded sharp cheddar cheese, divided
4 pieces of bacon, cooked and crumbled
1/4 c fresh cilantro, minced
Cook macaroni in boiling water. Meanwhile, in large skillet, saute pepper and onion in oil for 5 minutes. Stir in flour and spices. Gradually add milk and bring to boil. Stir in half of cheese. Drain pasta and toss with the cheese sauce. Stir in bacon and cilantro. Pour into 2 qt casserole dish coated with spray. Sprinkle with the other half of the cheese. Bake uncovered for 25 minutes at 400 degrees.
8 servings - each 250 calories, 4 g sat fat, 33 g carbs
Spaghetti Pie
1 lb lean ground turkey
1/2 c chopped onion
1/2 c chopped green pepper
1 (15 oz) can diced tomatoes
1 (6oz) can tomato paste
2 t dried oregano
1/2 t salt
1/2 t garlic powder
1/4 t sugar
1/4 t ground pepper
6 oz spaghetti
2 egg whites
1/4 c grated parmesan cheese
1 c fat-free cottage cheese
2 oz shredded part-skim mozzarella cheese
Cook spaghetti in boiling water. Meanwhile, cook beef, onions and green pepper in large skillet. Drain off any grease. Stir in tomatoes and spices. In large bowl, combine spaghetti, egg whites, and parmesan. Press spaghetti into large pie pan sprayed with cooking spray. Top with cottage cheese and then been mixture. Bake uncovered at 350 degrees for 20 minutes. Sprinkle with mozzarella and bake another 5 minutes.
6 servings - each 321 cal, 3.9 g sat fat, 28 g carbs, 2.5 g fiber, 31 g protein
Raisin-Cinnamon Mini-Scones
2 c unbleached flour
1 T baking powder
1 t ground cinnamon
1/2 t ground cloves
1/2 t salt
1/4 t ground nutmeg
1 c fat-free milk
1/4 c canola oil
1/4 c honey
1c raisins
In large bowl, mix together flour, baking powder and spices. Add milk, oil and honey and mix until just moistened. Stir in raisins. Drop rounded tablespoons onto baking sheet coated with spray. Bake at 425 degrees for about 8 minutes.
24 mini-scones - each 93 calories and trace saturated fat
Cheddar-Pepper Biscuits
2 c unbleached white flour
1 T baking powder
1/2 t salt
1/2 t baking soda
1/2 t fresh ground pepper
1/2 c reduced-fat shredded cheddar cheese
3 T cold butter, cut up
1 c low-fat buttermilk
Mix first 5 ingredients. Then stir in cheese and butter. Mix well. Then stir in buttermilk until moistened. Turn dough onto floured surface and knead 1 minute. Roll dough to 1 inch thickness and cut into 12 biscuits. Place on baking sheet and bake 12-15 minutes at 400 degrees.
12 biscuits - each 117 cal, 2.1 g sat fat, 17 g carbs, 0.6 g fiber, 4 g protein
Crockpot Pork Roast (easy!)
2 pound pork loin roast
1/3 c pure maple syrup
1 T lemon juice
1 T dijon mustard
1 t fresh ground pepper
1/2 t salt
Put roast in crockpot. Mix the remaining ingredients and pour over roast. Cover and cook on low for 5 hours.
6 servings - each 261 calories and 4.2 g sat fat and 12 g carbs
Chicken Corn Chowder
2 skinless chicken breast halves, cubed
1 T olive oil
1 t lemon-pepper
4 slices bacon
1 c chopped red pepper
1 c chopped onion
3 garlic cloves, minced
1 t dried thyme
2 T flour
1.5 c chicken broth
1 can fat-free evaporated milk
1 can diced tomatoes, drained
1 can cream-style corn
1/2 t fresh ground pepper
In skillet, saute chicken in olive oil. Sprinkle with lemon pepper while cooking. Meanwhile, in dutch oven, cook bacon until brown. Drain off all but 1 T bacon grease. Add red pepper, onion and garlic and saute with bacon for another 5 minutes. Mix in thyme and flour. Slowly add chicken broth and milk. Bring to a boil, stirring constantly. Reduce heat and add tomatoes, corn, cooked chicken, and pepper. Heat another 5 minutes.
6 servings - each 239 calories, 2.3 g sat fat, 23 g carbs, 2 g fiber
Rich Chocolate Cake
1 package chocolate cake mix
1 (2 oz) package sugar-free instant chocolate pudding mix
1 3/4 c water
3 egg whites
Frosting:
1 1/4 c fat free milk
1 package (1.4 oz) sugar free chocolate pudding mix
1 carton (8 oz) frozen reduced fat whipped topping, thawed
1/2 c mini chocolate chips
In large mixing bowl, combine first 4 ingredients. Beat well for 2 minutes. Pour into 15 x 10 baking pan coated with spray. Bake at 350 degrees for 18 minutes or until toothpick comes out clean. Cool on wire rack. Meanwhile, beat milk with pudding mix (slowly adding in pudding) Fold in whipped topping and frost cake. Sprinkle with chocolate chips.
16 servings - each 223 calories and 4 g sat fat
Makeover Scalloped Potatoes
2 T butter
3 T flour
1 t salt
1/2 t fresh ground pepper
1/2 t thyme
1.5 c fat free milk
1/2 c shredded reduced fat cheddar cheese
2 lbs potatoes, peeled and thinly sliced
1 c thinly sliced onion
In small skillet, melt butter. Stir in flour, salt and pepper. Gradually add milk and bring to a boil, stirring constantly. Remove from heat and stir in cheese until melted. Put half of potatoes in 2 qt baking dish coated with spray. Layer with half the onion and half the cheese sauce. Repeat layers. Cover and bake at 350 degrees for 50 minutes. Uncover and bake 15 minutes longer.
6 servings - each 205 calories and 4 g sat fat
Ham and Spinach Souffle
3/4 c garlic croutons
1/2 c minced onion
1/4 c minced red pepper
2 oz finely chopped ham
1 garlic clove, minced
2 t olive oil
2 c fresh baby spinach
1/3 c flour
1/2 t salt
1/2 t fresh ground pepper
1 1/4 c fat free milk
1 egg yolk, beaten
6 egg whites
1/4 t cream of tartar
1/4 c shredded italian cheese blend
Crush croutons and sprinkle on bottom of 1.5 quart baking dish coated with spray. In large saucepan, saute onion, red pepper, ham and garlic in oil for 5 minutes. Add spinach. Cook until just wilted. Stir in flour, salt and pepper until blended. Gradually add milk. Bring to boil and cook for 2 minutes or until thickened, stirring occasionally. Remove from heat. Stir a small amount of hot mixture into egg yolk and return all to the pan....stirring constantly. Transfer to a large bowl and let cool a bit.
In mixing bowl, beat egg whites and cream of tartar until stiff peaks form. Fold into vegetable mixture. Pour into baking dish and sprinkle with cheese. Bake for 40 minutes at 350 degrees or until knife in center comes out clean. Serve immediately.
4 servings - each 223 calories and 3 g sat fat
Cornbread Casserole
1 lb extra lean ground beef
1 c chopped onion
1 (15 oz) can ranch-style beans
1 can diced tomatoes, undrained
2 T chili powder
1 T worchestershire sauce
1 t ground cumin
1 t fresh ground pepper
1/2 t salt
3 c Marie Callendar's cornbread mix
1.5 c water
In large skillet, cook beef and onion. Drain off any grease. Add next 7 ingredients and simmer uncovered for 10 minutes. Transfer to 13 x 9 baking dish coated with spray. In medium bowl, stir together cornbread mix and water until moistened. Gently spread batter over meat mixture. Bake uncovered for 20-25 minutes at 375 degrees. Toothpick should come out clean.
8 servings - each 417 calories and 4.9 g sat fat
Spinach and Feta Barley
2 c vegetable broth
1 c quick-cooking barley
1 c chopped red onion
1 large carrot, shredded
1/2 pound sliced mushrooms
1 T olive oil
3 garlic cloves, minced
5 oz fresh baby spinach
1 small can sliced black olives
1 can white beans (15 oz)
1/2 t ground pepper
1/3 c lemon juice
1/4 c crumbled feta cheese
In saucepan, bring broth to a boil and add barley. Cover and simmer for 15 minutes. Remove from heat and let stand 5 minutes. Meanwhile, in very large skillet, saute onion, carrot and mushrooms in olive oil for about 5 minutes. Add garlic and then slowly add spinach, stirring to wilt the spinach leaves. Add olives, beans, pepper, lemon juice, and barley and heat 1 more minute. Remove from heat and sprinkle with feta cheese.
5 servings - each 275 calories and 1.5 g sat fat
Breakfast Sausage Strata
5 slices white bread, cubed
8 pre-cooked turkey sausage links, cut in 1" sections
1/2 c chopped onion
1 c fat free milk
3/4 c egg whites
1/2 c reduced fat sour cream
1/4 c shredded reduced fat cheddar cheese
1/2 t fresh ground pepper
1/2 c salsa
Put bread cubes in 2 qt casserole dish coated with spray. In skillet, cook sausafe and onion for 3 minutes. Place sausage on top of bread. In medium bowl, mix milk and next 4 ingredients. Pour over sausage. Cover and refrigerate for at least 6 hours. Remove from fridge 30 minutes before baking. Bake uncovered at 325 degrees for 45 minutes. Serve with salsa.
4 servings - each 307 calories and 5 g sat fat
