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The Debbie Chavez Show
Healthy Recipes
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We post a new healthy recipe every weekday! Plus we keep other recent recipes posted for you. They have all been tested by Debbie with special attention to lowering the saturated fat!
Homemade Italian Salad Dressing
1/2 c red wine
1/3 c canola oil
2 T olive oil
1 t salt
1/2 t garlic powder
1/2 t sugar
1 t dried oregano
1 t prepared mustard
Mix all ingredients together and whisk until well-blended. Enjoy!!
Each 2 T serving - 73 calories, 0.7 g sat fat
Italian Green Beans
1 c chopped onion
1 c sliced fresh mushrooms
1 T olive oil
3 garlic cloves, minced
1 can stewed tomatoes
1/2 c water
1 T dried oregano
1 t dried basil
1 t sugar
1 t salt
1/2 t fresh ground pepper
2 lbs fresh green beans, cut in 1 inch pieces
2 T grated parmesan cheese
Saute onion and mushrooms in oil in large skillet for 5 minutes. Add garlic, tomatoes, water. and spices. Simmer uncovered for 30 minutes. During last 15 minutes, put green beans in separate saucepan, cover with water, and bring to boil. Cook for 10 minutes. Add beans to tomato mixture and stir to mix. Fold into serving dish and sprinkle with parmesan.
10 servings - each 56 calories and 0.4 g sat fat
Pennsylvania Dutch Slaw
1/2 head green cabbage, thinly sliced
Dressing:
1 egg
3 T granulated sugar
3 T apple cider vinegar
3 slices bacon, cooked and crumbled
2 T reserved bacon grease
1/4 t salt
1/4 t fresh ground pepper
Refrigerate sliced cabbage. In small bowl, whisk the egg, sugar, and vinegar. Place the reserved drippings in small saucepan over low heat and add egg mixture. Stir until thickened. While still warm, pour dressing mixture over cabbage, add bacon, and toss.
4 servings - each 160 calories and 3.8 g sat fat
Spicy Baked Beans
2 cans (16 oz each) kidney beans, drained
1 can (15 oz) white beans, drained
1 can (15 oz) black beans, drained
2 cans (14 oz each) stewed tomatoes, drained
1 c chopped onion
1/4 c brown sugar
1/4 c apple cider vinegar
2 T honey
1 T dried oregano
1 T ground cumin
2 t ground mustard
2 t garlic powder
1 T chili powder
1/2 t salt
In large bowl, mix sugar, vinegar, honey and all spices. Add beans, tomatoes, and onion. Place in large casserole dish coated with spray. Cover and bake at 350 degrees for 45 minutes. Uncover and bake another 25 minutes.
12 servings - each 178 calories and trace sat fat
Tuna-Broccoli Casserole
12 oz uncooked spiral pasta
2 c chopped fresh broccoli
1 c chopped onion
1 c sliced fresh mushrooms
2 T olive oil
2 T flour
3/4 c fat-free half & half
1 can reduced fat cream of mushroom soup
1 t lemon-pepper
1 t salt
1/2 t garlic powder
2 small cans water-packed tuna
Boil pasta. Meanwhile, saute broccoli, onion, and mushrooms in large skillet coated with olive oil for 5 minutes. Stir in flour and then add half & half. Bring to boil and then reduce heat. Stir in soup, lemon juice, and seasonings. Stir in tuna. Fold mixture into 13x9 baking dish coated with spray. Bake at 350 degrees for 25 minutes.
8 servings - each 290 calories and 1.4 g sat fat
