Healthy Habits Recipes

Peppermint Ice Cream Sandwiches

Rating: 5 / 5
Prep Time: 10 min.
Cook Time: 12 min.

Ingredients

To prepare the cookie sheet:
2 teaspoons softened butter
2 teaspoons flour

To make the ice cream sandwiches:
3/4 cup all purpose flour
1/4 cup cocoa powder
1/4 cup (1/2 stick) unsalted butter
1/4 cup vegetable oil
1 cup plus 2 tablespoons confectioners’ sugar
1/2 teaspoon vanilla extract
4 large egg whites
3 1/3 cups vanilla low-fat frozen yogurt, slightly softened
10 peppermint candies, crushed with a food processor or rolling pin

Directions

1. Preheat oven to 350°F and butter and flour a cookie sheet.2. Sift together the flour and cocoa powder and set aside.

3. In the bowl of an electric mixer, cream the butter, oil and sugar on high speed until light and fluffy. Stir in the vanilla.

4. Fold in half of the egg whites, then half of the flour-cocoa mixture, the remaining egg whites and finally, the remaining flour-cocoa mixture.

5. Spread the batter onto the prepared cookie sheet. Bake for 12 minutes or until set and springy to the touch.

6. Using a 3-inch round cookie cutter, quickly cut out 20 cookies before they have a chance to cool. Using a spatula, quickly transfer the hot cookies from the cookie sheet to a wire rack and allow to cool.

7. When the cookies are cool, spoon 1/3 cup of the frozen yogurt between 2 cookies. Repeat with the remaining cookies. Roll the edges of the ice cream sandwiches in the crushed peppermint candies so that the candies adhere to the ice cream.

8. Wrap each sandwich in plastic wrap and freeze until ready to serve. (These sandwiches may be made in advance and stored in the freezer for several weeks.)

Nutritional Info

Calories: 203
Carbs: 29g
Fat: 8g
Fiber: 1g
Protein: 5g
Saturated Fats: 3g
Sodium: 57mg

Banana Fruit Smoothie

Rating: 4 / 5
Prep Time: 5 min.
Cook Time: 0 min.

Ingredients
1 cup orange juice
2 cups plain low-fat yogurt
4 small bananas
honey to taste

Directions

1. Place all the ingredients in a blender. Blend on high speed until smooth.

Nutritional Info

Calories: 212
Carbs: 40g
Fat: 5g
Fiber: 3g
Protein: 6g
Saturated Fats: 3g
Sodium: 59mg

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Down-Home Cornbread

Rating: 1 / 5
Prep Time: 10 min.
Cook Time: 15 min.

Ingredients
nonstick cooking spray
1/2 cup flour
1 1/2 cups cornmeal
1 teaspoon salt
1 teaspoon sugar
1 tablespoon baking powder
3 large eggs, room temperature
1 1/4 cups low-fat milk, room temperature
8 tablespoons (one stick) unsalted butter, melted

Directions

1. Preheat the oven to 400°F. Coat a 9″ x 9″ pan with nonstick spray.2. Sift the flour, cornmeal, salt, sugar and baking powder together in a mixing bowl. (This can be done the night before and kept covered on the counter.)

3. Stir in the eggs, milk and butter with a wooden spoon until the dry ingredients are just moistened. Do not overmix.

4. Pour into the pan and bake until golden brown around the edges, about 15 minutes. The cornbread is done when a small knife inserted in the center comes out dry. Best when served warm from the oven.

Nutritional Info
This recipe is high on grains.

Calories: 195
Carbs: 20g
Fat: 10g
Fiber: 1g
Protein: 5g
Saturated Fats: 5g
Sodium: 282mg

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Iced Strawberry Smoothie

Rating: 2 / 5
Prep Time: 5 min.
Cook Time: 0 min.

Ingredients
1/2 cup skim milk
1 cup fresh or frozen, stemmed strawberries
1/2 cup ice
honey to taste

Directions

1. Place all of the ingredients in a blender. Blend on high speed until smooth. 2. Serve in a tall glass.

Nutritional Info

Calories: 94
Carbs: 18g
Fat: 1g
Fiber: 3g
Protein: 5g
Saturated Fats: g
Sodium: 67mg

Basil Chicken Roulade

Rating: 4 / 5
Prep Time: 10 min.
Cook Time: 15 min.

Ingredients
5 boneless, skinless chicken breasts, about 6 ounces each
2 cups chopped spinach
1 cup chopped, fresh basil
2 tablespoons fresh lemon juice
1/4 cup chopped onion
1 tablespoon chopped garlic
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
6 cups chicken stock (broth)
1 cup Chardonnay, or similar white wine

Directions

1. Place one chicken breast between pieces of plastic wrap and gently pound with mallet. Try to shape it as much like a rectangle as possible, about 1/4″ thick. Follow the same procedure with 3 more breasts. Set aside.2. Chop the last breast into 1″ chunks.

3. Place the spinach, basil, lemon juice, onions and garlic into a food processor. Pulse to chop. Add the chicken chunks, salt and pepper and continue to puree until the mixture becomes thick. Add a small amount of chicken stock if needed for moisture.

4. Spread 1/4 of the chicken mixture in a thin layer on each chicken breast. Fold the breast over the chicken mixture into roll-ups (roulades). Wrap the roulades in cheesecloth or plastic wrap and tie with string on both ends. Cheesecloth is preferable for tender, juicier chicken.

5. Place chicken stock into a medium pot and bring to boil. Add the wine and roulades. Simmer for 15 minutes or until a thermometer inserted to center of chicken breast reads 180°F. Remove from liquid.

6. Reduce a few cups of the cooking liquid by half.

7. Remove the cheesecloth or plastic from the chicken and slice on the bias to create oblong pieces. Serve 1 roulade per person with the reduced liquid spooned over the slices.

Nutritional Info
This recipe is low in carbs
.
Calories: 337
Carbs: 6g
Fat: 9g
Fiber: 1g
Protein: 48g
Saturated Fats: 2g
Sodium: 828mg

Baked Sweet Potatoes

Rating: 4 / 5
Prep Time: 5 min.
Cook Time: 50 min.

Ingredients
4 medium sweet potatoes (or yams), scrubbed clean

Directions

1. Preheat the oven to 400º F.2. Prick the skin of the potatoes with a fork in several places to prevent the potatoes from bursting.

3. Place the potatoes in a warm oven to bake for 45 to 60 minutes, until tender.

Nutritional Info
This recipe is high in veggies.

Calories: 130
Carbs: 33g
Fat: 0g
Fiber: 4g
Protein: 2g
Saturated Fats: 0g
Sodium: 45mg