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Quick and Easy Recipes of the Classic Favorites with a Healthy Twist!

 

 

Fajita-Style Quesadillas

     

  Ingredients

 

  •  1/2 medium red or green sweet pepper,  seeded and cut into bite-size strips

  •  1/2 medium onion, halved and thinly sliced

  •  1 fresh serrano pepper, halved, seeded, and  cut into thin strips*

  •  2 teaspoons  vegetable oil

  •  4 6-inch white corn tortillas

  •  Nonstick cooking spray

  •  1/2 cup  shredded Monterey Jack cheese (2  ounces)

  •  2 thin slices  tomato, halved crosswise

  •  1 tablespoon  snipped fresh cilantro

  •  Light dairy sour cream (optional)

  •  Cilantro and lime wedges (optional)

 

Directions

 

1.In a large skillet cook sweet pepper, onion, and serrano pepper in hot oil over medium-high heat for 3 to 5 minutes or until vegetables are just tender. Remove from heat.

 

2.Lightly coat one side of each tortilla with cooking spray. On the uncoated side of two of the tortillas, divide half of the cheese. Top with onion mixture, tomato slices, the 1 tablespoon cilantro, and the remaining cheese. Top with remaining tortillas, coated sides up.

 

3.Heat a very large skillet or griddle over medium heat. Cook quesadillas for 4 to 5 minutes per side or until cheese melts and tortillas are lightly browned. Cut each quesadilla into 4 wedges. Serve warm and, if desired, with sour cream, additional cilantro and lime wedges.

from the test kitchen

·     

*Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

 

nutrition facts (Fajita-Style Quesadillas)

    

Servings Per Recipe 8,

 

  •       cal. (kcal) 61,

 

  •       Fat, total (g) 4,

 

  •        chol. (mg) 6,

 

  •       sat. fat (g) 1,

 

  •        carb. (g) 5,

 

  •       Monosaturated fat (g) 1,

 

  •       Polyunsaturated fat (g) 1,

 

  •       fiber (g) 1,

 

  •       sugar (g) 1,

 

  •       pro. (g) 2,

 

  •       vit. A (IU) 292,

 

  •       vit. C (mg) 11,

 

  •       Thiamin (mg) 0,

 

  •       Riboflavin (mg) 0,

 

  •       Niacin (mg) 0,

 

  •       Pyridoxine (Vit. B6) (mg) 0,

 

  •       Folate (µg) 8,

 

  •       Cobalamin (Vit. B12) (µg) 0,

 

  •       sodium (mg) 41,

 

  •       Potassium (mg) 54,

  •       calcium (mg) 61,

 

  •       iron (mg) 0,

 

  •       Starch () 1,

 

  •       Fat () 1,

 

  •       Percent Daily Values are based on a    2,000 calorie diet

 

 

 

Fast Chicken Fettuccine

 

Ingredients

 

  • ​   8 ounces  fettuccine

  •    1/47  ounce jar  oil-packed, dried tomato        strips or pieces

  •    1 large zucchini or yellow summer squash,      halved lengthwise and sliced (about 2 cups)

  •    8 ounces  chicken breast meat, cut in cubes

  •    1/2 cup  finely shredded Parmesan,                Romano, or Asiago cheese (2 ounces)

  •    Black pepper, freshly ground

 

 

 

 

 

Directions

 

1.Cook in lightly salted boiling water according to package directions; drain. Return pasta to hot pan.

 

2.Meanwhile, drain tomato strips, reserving 2 tablespoons oil from jar; set aside. In a large skillet, heat 1 tablespoon reserved oil over medium-high heat. Add zucchini; cook and stir 2 to 3 minutes or until crisp-tender. Remove from skillet. Add remaining reserved oil to skillet. Add chicken; cook and stir 2 to 3 minutes or until no longer pink. Gently toss zucchini, chicken, and tomato with cooked pasta. Sprinkle each serving with cheese and season to taste with pepper.

 

nutrition facts (Fast Chicken Fettuccine)

 

    Servings Per Recipe 4,

 

  • cal. (kcal) 381,

 

  • Fat, total (g) 14,

 

  • chol. (mg) 40,

 

  • sat. fat (g) 1,

 

  • carb. (g)40,

 

  • fiber (g) 3,

 

  • pro. (g) 24,

 

  • sodium (mg) 334,

 

  • Percent Daily Values are based on a   2,000 calorie diet

Crispy Fish and Peppers

 

Ingredients

 

  •   1 pound  fresh or frozen (thawed) small fish   fillets (such as grouper, catfish, or tilapia)

  •   3/4 cup  buttermilk

  •   1 egg

  •   1 teaspoon  Cajun seasoning

  •   1 cup  all-purpose flour

  •   3 - 4 tablespoons  vegetable oil

  •   1 cup  sliced and/or chopped miniature        sweet peppers

  •   1 lemon, cut up

 

 

 

 

Directions

 

1.Rinse fish and pat dry with paper towels.

 

2.In a shallow dish, whisk together buttermilk, egg, and Cajun seasoning. Place flour in another shallow dish. Dip fish in buttermilk and flour. Repeat to coat fish twice.

 

3.Heat 3 tablespoons of the oil in a large heavy skillet over medium-high heat. Carefully add fish to hot oil (working in batches, if necessary). Cook for 3 to 5 minutes on each side or until golden. Add more oil, if needed. Drain on paper towels.

 

4.Drain oil from skillet; wipe clean with paper towel. Add peppers to skillet and cook 2 minutes or until crisp tender.

 

5.Serve fish with peppers and lemon.

 

nutrition facts (Crispy Fish and Peppers)

 

      Servings Per Recipe 4,

 

  •       cal. (kcal) 251,

 

  •       Fat, total (g) 13,

 

  •       chol. (mg) 97,

 

  •       sat. fat (g) 2,

 

  •       carb. (g)8,

 

  •       Monosaturated fat (g) 7,

 

  •       Polyunsaturated fat (g) 3,

 

  •       fiber (g) 2,

 

  •       sugar (g) 4,

 

  •       pro. (g) 26,

 

  •       vit. A (IU) 486,

 

  •       vit. C (mg) 50,

 

  •       Thiamin (mg) 0,

 

  •       Riboflavin (mg) 0,

 

  •       Niacin (mg) 1,

 

  •       Pyridoxine (Vit. B6) (mg) 0,

 

  •       Folate (µg) 24,

 

  •       Cobalamin (Vit. B12) (µg) 1,

 

  •       sodium (mg) 188,

 

  •       Potassium (mg) 740,

 

  •       calcium (mg) 111,

 

  •       iron (mg) 2,

 

  •       Percent Daily Values are based on a  2,000 calorie diet

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Maple-Bourbon Glazed Salmon

 

Ingredients

 

  •    1/3 cup  pure maple syrup or maple-flavor    syrup

  •    1/3 cup  orange juice

  •    3 tablespoons  bourbon whiskey or orange    juice

  •    44 - 5  ounces  skinless salmon fillets

  •    Salt

  •    Ground black pepper

  •    1/4 cup  coarsely chopped pecans or    walnuts

 

Directions

 

1.Preheat broiler. For syrup glaze, in a small saucepan combine maple syrup, orange juice, and whiskey. Cook, uncovered, over medium heat while preparing salmon.

 

2.Lightly sprinkle salmon with salt and pepper. Place on a lightly greased broiler pan. Broil 3 to 4 inches from heat for 5 minutes. Remove 2 tablespoons glaze and brush on all sides of salmon. Turn salmon and broil 5 minutes longer or until salmon flakes easily when tested with a fork.

 

3.Stir pecans into remaining glaze; heat on high about 5 minutes or until glaze reaches the consistency of syrup. Serve salmon topped with pecan syrup.

 

nutrition facts (Maple-Bourbon Glazed Salmon)

 

     Servings Per Recipe 4,

 

  •       cal. (kcal) 386,

 

  •       Fat, total (g) 20,

 

  •       chol. (mg) 62,

 

  •       sat. fat (g) 4,

 

  •       carb. (g)21,

 

  •       Monosaturated fat (g) 7,

 

  •       Polyunsaturated fat (g) 6,

 

  •       fiber (g) 1,

 

  •       sugar (g) 18,

 

  •       pro. (g) 24,

  •       vit. A (IU) 97,

 

  •       vit. C (mg) 15,

 

  •       Thiamin (mg) 0,

 

  •       Riboflavin (mg) 0,

 

  •       Niacin (mg) 10,

 

  •       Pyridoxine (Vit. B6) (mg) 1,

 

  •       Folate (µg) 36,

 

  •       Cobalamin (Vit. B12) (µg) 4,

 

  •       sodium (mg) 215,

 

  •       Potassium (mg) 537,

 

  •       calcium (mg) 40,

 

  •       iron (mg) 1,

 

  •       Percent Daily Values are based on a    2,000 calorie diet

 

 

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