Monday, July 9, 2012

Healthy and QUICK Recipes the family will love.

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Summer Recipes that are QUICK and HEALTHY (2 of my favorite things when it comes to cooking :)). These are also all kid-tested by my 2 little ones....and approved! Our family enjoyed the oatmeal pancakes last night for a fun weekend dinner. They were so filling and so much healthier than a bisquick mix. Hope you and your fam enjoys!!

Oatmeal Pancakes

Serves 4
1 1/4C Old Fashioned oats
1 1/4C skim milk
1 Egg
1T light olive oil
1C whole wheat flour
1t baking powder

1) Mix oats and milk, let stand 5 minutes.
2) Add egg and oil, then mix
3) Add Add dry ingredients and mix until just blended.
4) Drop by 1/4 cup measure, flatten, shape and cook on hot, nonstick skillet until golden

Optional - add 1/2C blueberries to the batter before cooking! Top with maple syrup, yogurt or applesauce (not incl in calorie count)

Nutrients: Calories: 271.3 Fiber: 6.2g Protein: 11.3g 
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Lean Chicken Fingers (packs 40g of protein!)

Serves: 2
Nonstick Cooking Spray
2 raw ckn breasts/sliced into strips
¼ C egg whites
½ C Rolled Oats
¼ C Sliced almonds, crushed
1T Italian seasoning
Sea salt and pepper to taste.

1) Preheat oven to 350. Lightly coat baking sheet with cooking spray
2) Place chicken strips into large ziplock bag. Pour egg whites in bag and shake to coat
3) In blender, combine oats, almonds and seasonings. Add to bag and shake to coat 
4) Place coated chicken on baking sheet. Bake for 20 mins serve.

Nutrients: 270 cals Total Fats 8g Sat Fat 1g Sodium 140 mg Total Carb 11g Dietary Fiber 3g Sugar 1g Protein 40g
~ Oxygen Magazine (also my favorite)

Chili Mac

Serves 10 (1 cup servings)
1lb lean ground turkey 
1 onion (chopped)
1 clove garlic, chopped
3T chili powder, or to taste
1t ground cumin
2T tomato paste
1 can red kidney beans
1 cup yellow corn, frozen
1t salt
4C water
1pkg Whole wheat penne pasta

1) Brown turkey meat with chopped onion until no longer pink
2) Clear area in middle of pan and add chili powder, cumin and chopped garlic. Cook for about a minute.
3) Add tomato paste and mix with turkey mixture. Add red beans, corn and water.
4) Mix and bring to a boil.
5) Add uncooked pasta, bring to a boil. Cover, turn heat down to low and simmer for 20 mins.

Nutrients: Calories: 194.5, Fat 8.4g, Carbs 17.9g Dietary Fiber, 4.8g, Protein 12.5g
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