Healthy 4th of July Recipes

The smell of barbecue and fireworks is in the air! Summer is officially here and July 4th is right around the corner. Surprise your family and friends with a delicious, healthy recipe from our H3 Healthy Kitchen Executive Chef Karla for the holiday. Try the  Stout Brownies, Loaded Baked Potato Salad  or one of our other favorites!

Stout Brownies

Ingredients:

3/4 cup Flour

1/3 cup Cocoa powder, unsweetened

1/2 tsp Baking powder

1/4 tsp Salt

1/4 cup Semi-sweet mini baking morsels

2 T Butter, unsalted, melted

2 T Yogurt, Greek plain fat-free

1 cup Sugar

2 tsp Pure vanilla extract

1 each Egg

1 cup Dark beer (Guinness)

Method:

• Preheat oven to 350ºF.


• In a medium bowl, combine: flour, salt, sugar, baking powder, and cocoa powder.


• Then mix egg, vanilla, yogurt, beer, and melted butter.


• Mix the wet ingredients into the dry.


• Fold in the chocolate chips.


• Then place mix in bottom of lightly greased 9x13 pan.


• Bake for about 15-20 minutes or just until the brownie slightly puffs up and a toothpick inserted comes out sticky.

Nutrition:

Servings: 12

Serving Size: 1/12

Calories: 130

Fat: 3.5 grams

We've planned an awesome day of healthy Independence Day activities with our Guests, including fireworks, kayaking and Healthy Kitchen events. What healthy events do you have planned with your friends and family?

Healthy Recipes: Roasted Beet Salad with Candied Pecans

Nothing is better than a fresh salad in the summertime. This H3 Healthy Kitchen Roasted Beet Salad with Candied Pecan is light, delicious and easy to make. Enjoy it with a tall glass of cool water to make this a healthy meal that will help you reach your weight loss and wellness goals.



Roasted Beet Salad

Ingredients:

2 cups Roasted Beets, golden and purple (2 each)

1 small Onion, sliced, caramelized

1 T Extra virgin olive oil

1 cup Arugula, fresh

2 T Candied pecans, chopped

2 T Citrus vinaigrette

Method:

• Preheat oven to 400°F. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil. Place beets directly on oven rack and roast until tender when pierced with fork, about 1 hour and 30 minutes. Cool for 15 minutes.


• Peel beets then dice into 1-inch cubes. Place in a medium bowl. While beets are roasting, make salad dressing and set aside in refrigerator.


• While beets are roasting, caramelize onion by adding 1 T. of olive oil to a heated non-stick pan.  Cook onions down for at least 20 minutes until golden brown.


• To compose each salad, add 1/4 cup of each golden and purple beet onto a small salad plate.  The fresh arugula can be underneath or mixed within the beets.  Add 1 T caramelized onions, 2 chopped candied pecans (see recipe below) and 2 tsp of the Citrus vinaigrette. Enjoy!

Candied Pecans

Ingredients: 

1 cup pecans

3 T Sugar

Method:

• To make candied pecans, heat oven to 300° F.


• Spray baking sheet with cooking spray.


• In small mixing bowl, add 1 cup pecans with 3 T of sugar.


• Lay sugared pecans on baking sheet and bake until pecans are golden brown and sugar has caramelized (20-30 minutes).  Can be made 4 days in advance.

Nutrition:

Servings: 4

Serving Size: 1 composed salad

Calories: 110 kcal

Fat: 6 grams

I hope that you enjoy this delicious salad, and continue to incorporate more healthy meals, healthy recipes and healthy habits into your life to live an all around healthy lifestyle.

What's your all-time favorite summertime salad?

Healthy Recipe: Gremolata

Summer is finally upon us, and there's no better time to enjoy a light, healthy dish. This Healthy Kitchen Gremolata recipe is healthy, flavorful, bright and perfect for a warm summer evening. Serve it with any white fish such as mahi mahi, halibut or sea bass and pair it with fresh vegetables for a delicious, healthy meal.



Ingredients:

1 cup Parsley leaves, fresh, chopped

1 bunch Scallions, green parts chopped, (reserve 3 inches of white section to stuff the fish)

1 each Chili pepper (such as jalapeno), seeded, minced

¼ cup Capers, rinsed, chopped

2 each Garlic cloves, peeled, chopped

1 each Lemon

2 tbsp Extra Virgin olive oil

¼ tsp Coarse black pepper

Method:

• Coarsely chop 1 cup of the parsley leaves with the garlic and place in a small bowl with the chopped green onions and capers.


• Seed one of the jalapenos and mince finely.  Add minced jalapenos parsley, green onion and parsley mixture.


• Zest the lemon, followed by adding the fresh lemon juice into the bowl.  Add 3 T. of the olive oil and black pepper into the sauce and mix well.  Allow the sauce to sit for flavors to enhance.


• Serve each 4 oz. filet with approximately 2 T. of the sauce.  Enjoy!

Nutrition:    

Servings: 4

Serving Size: 4 ounce filet and 2 T. salsa verde

Calories: 240 kcal

 

Healthy Recipes: Chicken and Sausage Gumbo

Gumbo is gumbo because of the creole taste it provides. Add variety to this Healthy Kitchen recipe by adding different proteins, such as shrimp. Make a large batch ahead, and freeze it for up to 6 months.

Ingredients:

5 Tbsp Butter, divided

¼ cup Flour

16 ounces  Chicken breast, cubed

1 cup Chicken sausage, cut into half-rounds

2 cups White onion, diced

1 Tbsp Creole seasoning

6 each Garlic cloves, minced

1 cup  Celery, diced

½ cup Tomatoes, diced

1 cup Green bell pepper, diced

7 cups Low-Sodium chicken stock

2 each, Bay leaves

1 cup Okra, cut

2 tsp Worcestershire sauce

2 tsp Hot sauce (Tabasco)

½ tsp Black pepper

½ tsp Smoked paprika

2 cups Cooked brown rice

Method:

• Heat a large cast-iron skillet over low heat; add 4 tablespoons of butter. Cook for 2 minutes, swirling to coat pan. Gradually add flour to butter, stirring constantly with a whisk until smooth, making a roux. Increase heat to medium; cook for 8 minutes or until the flour mixture is caramel-colored, stirring frequently. Cook for 2 minutes or until mixture is chestnut-colored, stirring constantly. Remove from heat; slowly add 3 cups of warm chicken stock, stirring until smooth.


• Heat 1 tablespoon of butter in a large pot. Add chicken and cook for 7 minutes, stirring occasionally. Add onion, garlic, celery, tomatoes, creole seasoning, smoked paprika, chicken, sausage and bell peppers. Sauté for 3 minutes.


• Add roux and broth mixture, additional broth and bay leaves.


• Bring mixture to a boil, reduce heat to a simmer and continue to cook for 45 minutes.


• Add okra, Worcestershire sauce, hot sauce and black pepper.


• Serve over brown rice.

Nutrition:

Serves: 8

Serving Size: ¼ cup rice with 1 cup gumbo

Calories: 370

Fat:  13 grams

Protein:  22 grams

 

Healthy Recipes: Chateaubriand

Have a safe and happy Memorial Day! Savor your memories and this special recipe.



INGREDIENTS

10 oz. Beef tenderloin, center cut

1 tsp Rosemary, freshly chopped

1 tsp Thyme, freshly chopped

¼ tsp Salt

¼ tsp Crushed black pepper

¼ tsp Olive oil

STEPS

• Preheat oven to 350°F.


• Preheat grill, cast iron skillet, or sauté pan. (If searing the tenderloin in a sauté pan then place heat on medium high, spread ¼ olive oil when hot.)


• Season tenderloin on both sides


• Once heat source is hot, place tenderloin on cooking surface.


• If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side.


• Flip over and repeat.


• Next place on baking sheet or pan and cook until desired internal temperature… 135 for medium rare and 145 for medium to medium well.


• Cut into thin slices, about 3 ounces per serving.

NUTRITION

SERVINGS: 3

SERVING SIZE: 3 ounces

CALORIES: 145

FAT: 5 grams

Healthy Recipes: Easy 3 Step Wedge Salad with Blue Cheese

Liven up that head of Iceberg lettuce sitting in your fridge with this 3 step gourmet wedge salad recipe!



INGREDIENTS:

1 whole Iceberg lettuce, rinsed and chopped into quarters

¼ cup Blue cheese, crumbled

¼ cup Tomatoes, diced

½ cup Cucumber, with skin, sliced and diced

½ ounce Bacon, baked and diced

1 T. Buttermilk Ranch Dressing

STEPS:

• Cut the lettuce head into quarters and place each wedge (on its side) onto individual plates.


• Drizzle H3 Buttermilk Ranch Dressing on each wedge.


• Top each wedge with 1 T. blue cheese, 1 T. diced tomatoes, 2 T. cucumbers, and 2 tsp. diced bacon

NUTRITION: 

SERVINGS - 4

SERVING SIZE - 1 wedge salad

CALORIES - 87 kcal

FAT - 5.5 grams

Healthy Recipes: ROASTED POBLANO BANANA LEAF TAMALES

Happy Cinco de Mayo! Get into CELEBRATION MODE and create something authentic and delicious. Enjoy!



INGREDIENTS:
1 package Banana leaves
1/4 cup Black beans, cooked and rinsed
1/2 cup Roasted poblano, diced
2 Tablespoons Queso fresco
1 teaspoon Cumin
1 teaspoon Oregano, dried
¼ teaspoon Salt
¼ teaspoon Black pepper, ground
1 cup Masa
2/3 cup Water

PREPARATION:
• In a small saucepot add cooked black beans, cumin, oregano, salt, and pepper.
• Allow mixture to cook and absorb flavor, about 10-15 minutes. Taste and adjust seasoning if necessary.
• In a medium bowl combine masa and water.
• To build the tamales; lay out banana leaves, spread 2 tablespoons of masa mixture in a rectangle shape about half way up on the leaf. Add 1 teaspoon of black beans on one half of masa. On top of black beans place ½ teaspoon of queso fresco. Then add 2 teaspoons of roasted poblano.
• To shape; bring up the edge of the wrapper and fold it over, thus enclosing the filling. Fold in the other side and wrap it around the tamale. Fold the bottom up and the top down. (Almost like wrapping a present.)
• Then use a long thin strip of banana leaf to tie the tamale.
• Steam the tamales in a steamer or using a bamboo steamer for 60 minutes and serve.

NUTRITION:
Serves: 12
Serving Size: 1
Calories: 60
Fat: 1 gram
Protein: 3 grams

Healthy Recipe: Prickly Pear Sorbet

This sweet, cool delight is low in calories but packed with flavor.  So, you can be good to your tastebuds and to your body.



 

Ingredients:

3 quarts Prickly pear sorbet

1 cup Sugar

4 cups Water

¼ cup Fresh lime juice

Method

• Plan ahead and freeze ice cream bowl the night or day before.


• In food processor, process prickly pears, sugar and water followed by mixing in lime juice.


• Place prickly pear mixture in ice cream freezer bowl.  Turn mixture until thick and semi-frozen.


• Place sorbet in a metal bowl or pan and allow it to freeze for at least 4 hours before serving.


• Use ¾ ounce scoop for each serving.  

Nutrition:

Serves 48

Serving size 3/4 ounce

30 Calories

0 grams of fat

Healthy Recipe: ASIAN CHICKEN SALAD

ASIAN CHICKEN SALAD

Ingredients

Chicken Marinade:

1/3 cup Low sodium soy sauce

1/3 cup Brown sugar

1/3 cup Water

2 ½ teaspoons Green Onion, chopped

2 ½ teaspoons Fresh ginger minced

Dressing:

1 ½ tablespoons Sesame oil

1 ½ tablespoons Olive oil

½ tablespoon Fresh ginger

2 ½ tablespoons Sugar

3 tablespoons Rice wine vinegar

3 ½ teaspoons Oyster sauce

½ tablespoon Cilantro

¼ teaspoons Salt

4 teaspoons Water

¼ teaspoon Garlic

1 Roasted poblano, peeled and chopped

Salad:

12 cups Cabbage, shredded

2 cups Red bell peppers, julienned

½ cup Ramen noodles, raw, chopped

2 Chicken breast (4 ounces each)

Method

• Combine all marinade ingredients into a large bowl or Ziploc bag.


• Add the chicken to the marinade, allow to marinade at least 2 hours or overnight.


• Combine all dressing ingredients into a blender. Blend until smooth.


• Bake chicken breast until cooked through, about 14-16 minutes or until the internal temperature reaches 160 degrees. Allow the chicken to carry over cook to 165 degrees.


• Once the chicken is perfectly cooked, shred it.


• Combine cooked chicken, cabbage and peppers tossed in dressing and top with raw ramen noodles.

Serves: 4

Serving Size: 1 Salad= 3 cups cabbage/1/2 cup bell peppers/2 tablespoons ramen/ 2 ounces chicken/2 ounces dressing

Calories: 371

Fat: 10.5 grams

Protein: 15 grams

Healthy Recipe: Moroccan Couscous

[caption id="attachment_11065" align="alignright" width="400"] Moroccan Couscous[/caption]

INGREDIENTS:

 

1 Tablespoon  Vegetable Oil
½ each Onion, diced

1 each Roma tomato, seeds in, diced

Pinch  Saffron

½ Teaspoon Tumeric

½ Teaspoon Ginger, ground

½ Teaspoon Black pepper, ground

To Taste Salt

4 Cups Water or Stock

¼ Cup Carrot, diced

¼ Cup Turnip, diced

¼ Cup Butternut Squash, diced

¼ Cup Zucchini, diced

¼ Cup  Yellow Squash, diced

¼ Cup Garbanzo beans

¼ Cup Peas

½ Cup Couscous

PREPARATION:

• Collect all ingredients. On medium, heat oil.


• Sauté vegetable oil, onion, roma tomatoes, saffron, turmeric, ginger, black pepper, and salt on low for 10 minutes.


• Add water for stock, boil for 20 minutes.


• Add carrots and turnips, cook for 5 minutes.


• Add butternut squash, cook for 5 more minutes.


• Add the rest of the vegetables and cook until all are tender.


• Drain, reserve broth and vegetables, and keep warm.


• Mix the couscous with the broth, covering ¼ inch above. Cover with plastic and let set for 15 minutes.


• Fluff cous cous with fork. Plate and place the vegetables on top. Add extra broth if needed.

 

Servings:   2

Serving size:  1/2 cup

Calories:   180

Healthy Recipe: Ham, Egg and Cheese Quinoa Cups

These perfectly pop able bites are packed with protein, and they take no time at all to make.  Simply combine all the ingredients in a bowl.

Ingredients

2 cups Quinoa, cooked (about 3/4 cup uncooked)
2 Eggs
¼ cup Egg substitute
1cup Zucchini, shredded
1 cup Sharp cheddar cheese, shredded
1/2 cup Canadian bacon, diced
1/4 cup Parsley, chopped
2 Tbs. Parmesan cheese, shredded
2 green onions, sliced
¼ teaspoon Salt and Pepper

Method

• Preheat oven to 350 degrees.


• Combine all ingredients in a large bowl and mix to combine.


• Lightly spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.


• Bake for 20-25 minutes, or until the edges of the cups are golden brown.


• Let cool for at least 5 minutes before removing from the mini muffin tin.

Serves: 14  Serving Size: 1  Calories: 100  Fat: 4 grams  Protein: 6 grams  Carbohydrates: 8 grams  Sodium: 180 milligrams  Fiber: 1 gram

Healthy Recipe: BRUSSEL SPROUT CASSEROLE

Tender, sweet and just a little nutty, Brussels sprouts add a delightful crunch to many healthy recipes.  ENJOY!

INGREDIENTS:

8 cups  Brussel sprouts, halved

2  cups Cream of mushroom soup (Healthy Request) or

 H3 Cream sauce

 1 cup Skim milk

½ tsp. Salt

Pinch Pepper

1 tsp. Onion powder

1 cup Brown rice, cooked (optional)

½ cup 2% Sharp cheddar cheese

 1 cup Panko crumbs (Japanese bread crumbs)

 2 T. Parsley, fresh, washed, chopped fine

 1 T. Butter, unsalted                               

 

PREPARATION:

• Preheat oven to 350˚F.


• Place all cut vegetables in mixing bowl.


•  In smaller sauce pan, warm H3 cream sauce or healthy request soup, and add skim milk or soy milk.


• Warm sauce until hot, and season with salt, pepper, and onion powder.


•  Lightly spray a 9x9 casserole dish with pan spray.


• Then add cut brussel sprouts to casserole dish.  If adding rice add now with the brussel sprouts.


• Pour “cream” mixture over vegetables.


• Wrap casserole dish with plastic wrap and foil, and bake for about 20 minutes.


• In another bowl, melt butter and mix with panko crumbs, and fresh chopped parsley.


• After casserole has cooked for 20 minutes, unwrap and sprinkle on 2% sharp cheddar cheese.


• Sprinkle panko mixture over the top of casserole for an added crunch and color


•  Bake in oven for about 10 to 15 minutes or until panko crust is golden brown.

 Number of servings: 9

Serving size: 1/9 of pan

Calories: 80 calories do not include rice

Fat grams: 3

Healthy Recipe: Beef Satay

These perfectly portioned beef skewers are an excellent addition to a holiday snack spread.

INGREDIENTS:

8 oz.                Beef tenderloin, cut into 1 ounce portions, trimmed

1 T.                  Sesame oil

2 T.                 Brown Sugar

1 T.                  Rice wine vinegar

5 T.                 Soy sauce

2 T.                 Scallions

1 tsp.              Ginger powder

Pinch             Red pepper flakes

¼ tsp.           Salt

1 each            Nonstick pan spray

 

PREPARATION:

• Preheat grill, cast iron skillet, or sauté pan.


• Soak skewers for at least 20 minutes.


• Mix the next eight ingredients for your marinade.


• Marinate 1 ounce strips on both sides for about 15 minutes.


• Lightly spray pan or grill with non-stick pan spray


• Skewer the beef onto the sticks.


• Once heat source is hot, place skewer on cooking surface, which ever you picked.


• If grilling or using a cast iron skillet with ridges, cook for about 1 to 2 minutes on each side, depending on the thickness of the meat.

 

Chef’s Note:  Remember that different thicknesses will determine cooking time and if cooking chicken instead of beef, then a minimum temperature of 165 degrees must be reached before serving.

 

Number of Servings:                     1

Serving Size:                                 1 skewer

Calories:                                           50

Fat Grams:                                       3

H3 Recipe: Holiday Recipe Special

Check out our Holiday Recipe page full of your favorite dishes to make any holiday meal special!

Have a wonderful Thanksgiving!

[caption id="attachment_4262" align="aligncenter" width="300"] Roasted Turkey, Gravy and Cranberry Relish[/caption]

 

[caption id="attachment_4263" align="aligncenter" width="300"] Roasted Pork Tenderloin and Spiced Apple Compote[/caption]

 

[caption id="attachment_4265" align="aligncenter" width="200"] Roasted Butternut Squash Soup[/caption]

 

[caption id="attachment_4266" align="aligncenter" width="300"] Pecan Pie[/caption]

Healthy Recipe: Cauliflower Gruyere Gratin

This recipe is sure to be a family favorite. Here is a tasty dish your children will love and will also be getting their daily vegetable servings in at the same time.

Ingredients:

5 heads Cauliflower, (6in heads) cut into medium size florets

2/3 cup Butter, unsalted

1/2 Cup  AP flour

10 Cup Skim milk, heated

½ tsp. White pepper

1 ¼ tsp. Nutmeg

1  2/3 Cup Gruyere cheese, shredded

1  2/3 Cup Parmesan cheese, shredded

 

Preparation:

• Cut cauliflower into florets, then put in steamer for about 5 minutes. 


• While cauliflower is steaming, in a saucepan melt butter, and add flour making a roux.


• Pour the hot milk in the roux and whisk until it comes to a boil and starts to thicken.


• Once thick pull off the heat and add salt, pepper, and nutmeg.


• Stir in cheeses.


• Spray hotel pan, place cauliflower in pan then drizzle milk mixture over the cauliflower until covered.


• Bake in oven for about 15-20 minutes at 350 degrees.

Serving size:  ½ cup

Calories:          110

Fat:                  6 grams

Sodium            210

Nutrition: FUEL UP AND AFTER WORKOUTS

Common Scenario:  

Mr. Joe wakes up at 6:30 am.  He takes a shower, gets ready for work and walks out the door with his H3 Peach Orange Smoothie and hard-boiled egg he pre-prepared the night before. He has his 100 calorie metabomeal around 10:30 and a lunch of our Grilled Shrimp Caesar Salad and ½ cup of reheated Butternut Squash Soup at 1:00 pm.  After 2 meetings and hours working on projects, the afternoon snack is skipped and it is time for his personal training session at 5:30 pm.  Mr. Joe doesn’t get home until 7:00 pm, he is hangry, irritable and he doesn’t feel like making the dinner he had set for his meal plan.  Dinner consists of 2 bowls of cereal, a side of ice cream and leftover chicken stir fry.

What did Mr. Joe do well?

1.  He had a solid start to his day.  Within the hour, he had a balanced breakfast that filled him up with enough protein, healthy carbohydrate and dietary fiber.


2. He stuck to his meal plan until 1:00 pm in the afternoon.  Mr. Joe set himself up for success until lunch time—he stuck to his late morning metabomeal and made sure to eat every 3-4 hours after waking.  Added bonus:  his lunch was pretty stellar…a filling salad and simply reheating soup he made earlier in the week.


3. He stuck to his personal training session.  Even though Mr. Joe’s afternoon was busy and perhaps a little stressful he didn’t let that stop him from going to his daily workout.

What could have Mr. Joe done differently?

1.  Stay on track with mid-afternoon metabomeals.  Mr. Joe knew he had the 5:30 training session.  He could have had a small apple or banana on his way to training---fueling up for his personal training session as well as potentially eliminating post-workout hangriness (hungry, angry and tired—all at the same time).


2. Include carbohydrates and protein after his workout to promote muscle recovery and prevent out of control dinner portions.  If one knows they won’t be having dinner until 8:00-8:30 pm and the afternoon workouts ends at 6:30 then having a post-workout snack with a carbohydrate and protein source is definitely recommended.  For example, 100 calorie almond pack with 1 cup of blueberries, small container of greek yogurt, 8 oz. low fat chocolate milk, H3 smoothie, Peanut Butter Hummus with 4-5 apple slices or ¼ cup of 1% cottage cheese and ½ cup diced pineapple.


3. Stick to his original dinner plan.  Mr. Joe created a meal plan for a reason—however, actually sticking to it can be easier said than done.  Again, knowing he had his training session at 5:30 pm, the night before or earlier in the week he could have prepped some of his vegetables, made a nice marinade or cook something quick and healthy.  For example, fish cooks extremely fast…make fish on evenings when you know you don’t have as much time.  Other ideas:
   
   
   
   1. Grilled chicken cutlets (thinner and quicker to cook) with small baked sweet potato and steamed broccoli
   
   
   2. Reheated Smoky Frittata with salad greens
   
   
   3. Lemon Parmesan baked white fish with reheated brown rice pilaf and sautéed spinach (sautéed spinach is done in 3 minutes or less).
   
   
   
   

Healthy Recipe: Severed Finger Sugar Cookies

These are perfect for Halloween parties! They’re finger licking good!

Ingredients:

1/2 cup Apple butter

1/2 cup Butter, unsalted

1 cup powdered sugar

1 each Egg

1 teaspoon Vanilla extract

1 cup Whole wheat flour

1 3/4 cup All-purpose flour

1 teaspoon Baking powder

1/4 teaspoon Salt

1/4 cup Almonds, sliced

1/4 cup Strawberry jam

Preparation:

• In a large bowl, beat the butter and apple butter until creamy. Mix in the sugar, egg and vanilla.


• In a separate bowl, mix the dry ingredients: all-purpose flour, whole wheat flour, baking powder, and salt.


• Add the dry mixture to the sugar mixture.


• Preheat oven to 325° F


• Using your hands roll a tablespoon of dough into a finger shape. Place the “fingers” on a greased cookie tray. Stick a sliced almond on the end of each finger for the fingernails. Use a table knife to make three indents for the knuckles.


• Bake until lightly golden, about 17 to 20 minutes. Transfer to a rack to cool.


• In a small sauce pan, cook the strawberry jam over low heat until it reaches a thin consistency.


• Remove from the heat and dip the “severed” end of each cookie into the sauce.

Nutrition:

Servings: 40

Serving Size: 1 cookie

60 calories

Fat: 3 grams

Healthy Recipe: BREAKFAST BURRITO

BREAKFAST BURRITO

You'll never buy frozen breakfast burritos again! Loaded with chicken sausage, eggs, and cheese, you can squeeze in a great meal even on your busiest morning.

SERVINGS:  6

TOTAL TIME:  20-30 MINUTES

INGREDIENTS and PREAPARATION:

EGG BASE (makes 6 servings-scrambles in lightly sprayed, non-stick pan)

4 each                         Eggs, large

1 cup                           Egg beaters

¼ cup                        Heavy whipping cream

VEGETABLE MIX (makes 6 servings—sauté in separate non-stick pan):

1 each                         Red bell pepper, diced

1 each                         Zucchini, large, diced

1 each                         Yellow summer squash, diced

1 tsp.                           Olive oil

1/4^th tsp.                      Salt

1/4^th tsp.                      Black pepper

ADDITIONAL BURRITO INGREDIENTS:

6 each                         Whole wheat tortillas, 100 calorie each

6 oz.                            Chicken sausage, cooked, diced

3 oz.                            2% cheddar cheese, shredded

6 T.                              Tomatoes, diced

 

PREPARATION:

FOR EACH BURRITO (layer in the following):

• 1 warm tortilla


• 1/4^th cup of egg mixture, scrambled


• 1 oz. cooked chicken sausage


• 1/4^th cup of vegetable mix


• 1 T. 2% cheddar cheese


• 1 T. of diced tomatoes


• Dash of salt and pepper.


• SERVE WITH 1 oz. SIDE OF H3 SALSA.

 

Serve with 1 oz. of H3 Salsa in condiment dish.

 

NUTRITION:  290 calories, 19 gm protein (310 calories w/ Salsa)

Healthy Recipe: Spiced Popcorn

Popcorn is a widely popular treat; this is a fun twist on traditional tasty popcorn.

Ingredients:

12 cups Popcorn, air popped

¼ teaspoon Salt

1 teaspoon Cinnamon

½ teaspoon Nutmeg

½ teaspoon Cloves

¼ teaspoon Crushed red pepper flakes

½ cup Cherries, dried

½ cup Pumpkin seeds

Method:

• In a small bowl combine salt, cinnamon, nutmeg, cloves, and crushed red pepper flakes.

• Toss popcorn, cherries, pumpkin seeds, and seasonings until evenly combined.

 

Serves: 12

Serving size: 1 cup

Calories: 90

Carbohydrates: 11 grams

Sodium: 40 milligrams

Fiber: 2 grams

Protein: 3 grams

Healthy Recipe: ABUELITAS CRACKED WHEAT CHILI

This week’s recipe is our ABUELITAS CRACKED WHEAT CHILI. It’s a super simple way to cook up the flavors of fall!

INGREDIENTS:

2 tsp                Olive oil

6                      Cloves garlic, minced

2 cups             Onion, chopped

2 cups            Water

1 c.                  Green bell pepper, chopped

1 ½ cups        Bulgur wheat

1 cups             Red bell pepper, chopped

16 oz              Kidney beans, drained

1 ½ T.            Chili powder

15 oz              Black beans, drained

1 T.                 Dried oregano

14 ½ oz          Diced tomatoes undrained and no salt added

1 T.                 Unsweetened cocoa

1 tsp.              Ground cumin

14 ½ oz          Vegetable broth or stock

2 pc.                Chipotle chilies, canned in adobo sauce, minced

2 cups              Cheddar cheese, shredded, reduced-fat

 

PREPARATION:

•     Pre-heat oven 375°F.

•     Heat oil in saucepot.

•     Add diced onion and the next 7 ingredients.

•     Stir and sauté 5 to 10 minutes.

•     Add water and next 7 ingredients.

•     Bring to a boil.

•     Reduce heat, simmer uncovered for 10 minutes and stir occasionally.

•     Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.

•     Sprinkle with 1 cup of the cheese.

•     Top with remaining bean mixture.

•     Cover and bake for 30 minutes at 375°F.

•     Uncover and sprinkle with remaining cheese.

•     Bake an additional 10 minutes.

 

Serve with baked tortilla chips or one 6” corn tortilla (60 calories, 0 grams fat)

 

Number of servings:         12

Serving size:                        1 ½ cups

Calories per serving:         214

Fat grams per serving:     3.3