Date: Saturday July 31, 2010
Healthy Eating Part 2
Healthy Eating Part 2
Take Action!
Be a Healthy Family Many families spend a lot of money on take-out food and restaurant meals. To save money, cook and eat meals at home to stretch your grocery budget.
If you have children, you are a role model for making good food choices. Many kids like to help with grocery shopping and cooking, so let them help out!
Manage Your High Blood Pressure or Diabetes If you or a loved one has high blood pressure, type 2 diabetes, or heart disease, talk with your doctor about how to stay healthy.
Healthy Recipe 1
Baked Chicken Nuggets 1 1/2 lb chicken thighs 1 c cornflakes 1 tsp paprika 1/2 tsp Italian seasoning 1/4 tsp garlic powder 1/4 tsp onion powder
Nutrition Information: Yield: 4 servings Serving size: about 3 oz Each serving provides: * Calories: 175 * Total fat: 8 g * Cholesterol: 67 mg * Sodium: 127 mg
1. Remove skin and bone, cut thighs into bite-size pieces. 2. Place cornflakes into plastic bag and crush into crumbs by using a rolling pin. 3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until blended. 4. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly. 5. Preheat oven to 400 F. Lightly grease cooking sheet. 6. Place chicken pieces on cooking sheets so they are not touching. 7. Bake until golden brown to an internal temperature of 165 F, about 12-14 minutes.
Healthy Recipe 2
Turkey Meatloaf 1 lb lean ground turkey 1/2 c regular dry oats 1 large egg 1 Tbsp dried onion 1/4 c ketchup
Nutrition Information Yield: 5 servings Serving size: 1 slice Each serving provides: * Calories: 191 * Total fat: 7 g * Saturated fat: 2 g * Cholesterol: 102 mg * Sodium: 205 mg * Fiber: 1 g * Protein: 22 g * Carbohydrate: 9 g * Potassium: 268 mg
1. Combine all ingredients and mix well. 2. Bake in loaf pan at 350 F or to internal temperature of 165 F for 25 minutes. 3. Cut into 5 slices and serve. Healthy Recipe 3 Macaroni and Cheese 2 c macaroni 1/2 c chopped onion 1/2 c fat free evaporated milk 1 medium egg 1/4 tsp black pepper 1 1/4 c low fat sharp cheddar cheese Nutrition Information Yield: 8 servings Serving size: 1/2 cup Each serving provides: * Calories: 200 * Total fat: 4 g * Saturated fat: 2 g * Cholesterol: 34 mg * Sodium: 120 mg * Fiber: 1 g * Protein: 11 g * Carbohydrate: 29 g * Potassium: 119 mg
1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside. 2. Spray a casserole dish with non-stick cooking oil spray. Preheat oven to 350 F. 3. Lightly spray a saucepan with non-stick cooking oil spray. 4. Add onions to saucepan and saute for about 3 minutes. 5. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly. 6. Transfer mixture into casserole dish. 7. Bake for 25 minutes or until bubbly. Let stand 10 minutes before serving. Healthy Recipe 4 Peach Apple Crisp 20 oz canned peaches light syrup 2 tart apples 1/2 tsp vanilla 1/4 tsp cinnamon 3/4 c + 3 Tbsp flour 1/4 c brown sugar 3 Tbsp margarine Nutrition Information: Yield: 4 servings Serving size: 1/2 cup, plus 4 servings for another meal Each serving provides: * Calories: 175 * Total fat: 5 g * Saturated fat: 1 g * Cholesterol: 0 mg * Sodium: 57 mg
1. Preheat oven to 350 F. Lightly grease 9 by 9 by 2-inch casserole dish. 2. Combine drained peaches, apples, vanilla, and cinnamon in a bowl. Toss well and spread evenly in greased casserole dish. 3. Combine flour and packed brown sugar in small bowl. Cut in soft margarine with two knives until the mixture resembles coarse meal. 4. Sprinkle flour mixture evenly over fruit. 5. Bake until lightly browned and bubbly, about 20 minutes.
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