Healthy Recipes that Taste Great!

Making easy and delicious healthy meals can be fun.  Raina Childers, MS, RD, LD, the Nutrition Services Coordinator at HealthPoint Fitness, has put together a collection of tasty recipes that will improve the nutritional quality of your meals.

We will be sharing new recipes each week and archiving them on the HealthPoint website for your future reference.

Starters   Salads   Soups   Sides   Entrees   Breakfast   Desserts

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New Weekly Recipes

Chicken with Orange-Honey Sauce

Ingredients:

• 2 navel oranges
• 2 Tablespoons all-purpose flour
• ½ teaspoon salt, divided
• ¼ teaspoon black pepper
• 4 boneless, skinless chicken breasts (about 1 ¼ pounds)
• 1 cup fat free, reduced sodium chicken broth
• 1 Tablespoon olive oil
• ½ cup white cooking wine
• ¼ cup dried cherries, chopped
• 2 Tablespoons honey
• 1 3-inch cinnamon stick
• ½ cup almonds, toasted and then finely chopped

Directions:

• Zest and juice one orange. Peel and slice the remaining orange, set aside.
• Combine flour, salt and pepper in shallow dish. Dredge chicken in flour, shaking off any excess. Transfer any remaining flour to a small bowl, add broth and whisk to combine.
• Heat oil in a large skillet over medium heat. Add the chicken and cook until browned, 3-4 minutes per side. Transfer to plate.
• Add wine to the pan and cook for 1 minute. Add flour/broth mixture, the orange zest and juice, cherries, honey, cinnamon stick and remaining salt; bring to a boil.
• Reduce heat to simmer, return chicken to the pan and cook until thermometer reads 165 degrees and sauce has thickened.
• Transfer chicken to a serving platter. Discard cinnamon stick. Spoon sauce over the chicken and garnish with orange slices and almonds.

Yields: 4 servings

Nutrition Information: Calories: 370, Fat grams: 9, Protein: 32.5 grams, Carbohydrate: 32 grams, Sodium: 530 mg; Fiber: 3.4 grams

Spinach, Grapefruit and Avocado Salad

Ingredients:

• 1 (24-ounce) jar unsweetened red grapefruit sections, undrained
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons plain fat-free Greek yogurt
• 1 tablespoon honey
• 1 ½ teaspoons Dijon mustard
• ¼ teaspoon black pepper
• 1/8 teaspoon salt
• 8 cups fresh baby spinach, lightly chopped
• ½ cup sliced red onion
• 1/2 peeled avocado, cut into ½ inch pieces

Directions:

• Drain grapefruit in a colander over a bowl, reserving 1/2 cup juice.
• Combine reserved 1/2 cup juice, cilantro, and next 5ingredients (cilantro through salt), stirring with a whisk.
• Arrange 2 cups spinach on each of 4 plates. Top each serving with 1/2 cup grapefruit sections, sliced onion and sprinkle with avocado pieces.
• Drizzle 2 tablespoons dressing over each serving.

Yields: Serves 4

Nutrition Information: Calories: 182, Fat grams: 4, Protein: 3 grams, Carbohydrate: 22 grams, Sodium: 173 mg, Fiber: 3 grams

Lemon Blueberry Cake (Adapted from Hungry Girl)

Ingredients: Cake

• 1 moist style lemon cake mix (4 cups)
• 2 cups diet lemon-lime soda
• 1 ½ cups fresh blueberries, divided
• ½ c egg substitute
• 2 teaspoons lemon zest
• 2 teaspoons baking powder

Ingredients: Frosting

• 2 cups Fat Free whipped topping, thawed
• 1 cup skim milk
• 4 Tablespoons Sugar Free lemon instant pudding mix
• 1 teaspoon lemon juice

Directions:

• In a large mixing bowl combine cake mix, soda, egg substitute, lemon zest and baking soda. Stir until blended and lump free. Pour mixture into a 13 x 9 baking dish that has been sprayed with cooking spray. Spread the blueberries on top of the cake, distributing evenly.
• Bake at 350 degrees for 28 minutes or so. Let cool completely
• To make frosting…combine pudding mix and milk and with electric mixer, blend for 1-2 minutes. Mix in whipped topping and lemon juice.
• Frost cake.

Yields: Serves 24

Nutrition Information: Calories: 113, Fat grams: 1.5, Protein: 1.5 grams, Carbohydrate: 20 grams