A Collection Of Recipes For The Health Conscious Consumer: N-R

Get ready to try out some great healthy recipes. This next round of recipes range from Nutty Dressing and Old Fashioned Meatloaf to Roasted Zucchini And Squash. Try them out now and see what you think!
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Nutty Dressing

Ingredients
  • 1/2 C. Balsamic Vinegar
  • 1/4 C. Olive Oil
  • 1/2 C. Flax Seed Oil
  • 2 Tbsp. Of Dijon Mustard
  • 1/2 Tsp. Pepper Flakes
  • 1/2 Tsp. Dried Parsley
Directions
  1. Blend all ingredients in a small food processor.
  2. Store in a dark container.
  3. Mixture will keep for two weeks in fridge.

Nutty Dressing PDF (21 KB)

Old Fashioned Meatloaf

Ingredients
  • 1 Pound Of Lean Ground Sirloin
  • 1/4 Tsp. Black Pepper
  • 1/2 C. Chopped Onion
  • 1/2 C. Chopped Green Pepper
  • 2 Egg Whites, Slightly Beaten
  • 1/4 C. Beef (Or Vegetable) Broth
  • 1/2 C. Quick Cooking Oats
  • Topping
  • 1/3 C. Low Carb Ketchup
  • 2 Tbsp. Splenda Brown Sugar
  • 1 Tbsp. Prepared Mustard
Directions
  1. Preheat oven to 375°F degrees.
  2. Mix all of the meatloaf ingredients together in large bowl making sure that it is mixed well.
  3. Shape mixture into a loaf and place in a baking dish that has been sprayed with non-stick cooking spray.
  4. Mix the topping ingredients together and spread on top of the loaf.

Old Fashioned Meatloaf PDF (21 KB)

Orange Roughy Cakes

Ingredients
  • 2 Lbs Of Orange Roughy (Or Tilapia, Cod, Grouper, Or Red Snapper) Fish
  • 1/4 C. Chopped Green Onions
  • 1/3 C. Chopped Green Pepper
  • 2 Tbsp. Miracle Whip Light
  • 1 Tsp. Celery Seeds
  • 4 Egg Whites
  • 1 1/2 C. Carb Careful Bread Crumbs (Or Low-Carb Bread Crumbs)
Directions
  1. Preheat oven for low broiling.
  2. Bake Orange Roughy or desired fish for recommended baking time for that particular fish.
  3. Take fish after it is cooked and mash it in large mixing bowl until the filets are separated and are ground up.
  4. Add onions, green peppers, miracle whip, celery seeds, egg whites, and the low carb bread crumbs to the fish. Mix together thoroughly.
  5. Using your hands, form small patties out of the fish mixture.
  6. Place patties on a baking sheet that has been lined with foil and has been sprayed with non stick cooking spray.
  7. Broil cakes on low for 15-18 minutes or until lightly golden brown.

Orange Roughy Cakes PDF (21 KB)

Pepper Chile Asparagus

Ingredients
  • 2 Bunches Of Fresh Asparagus With Tough Ends Trimmed, Cut In 1 Inch Pieces
  • 1 1/2 Tbsp. Water
  • 1 1/2 Tsp. Chili Powder
  • 1/4 C. Chopped Roasted Red Pepper
  • 1/3 Tsp. Garlic Powder
  • 2 Tbsp. Red Wine Vinegar
Directions
  1. Spray large skillet with non-stick cooking spray.
  2. Cook asparagus and water for 5 minutes stirring often.
  3. Add chili powder, garlic powder and roasted red pepper; cook until the asparagus is tender/crisp (3-5 minutes).
  4. Remove from heat and add vinegar and stir until thoroughly coated.

Pepper Chile Asparagus PDF (21 KB)

Pie Crust

Ingredients
Directions
  1. Preheat oven to 350 degrees
  2. Mix dry ingredients together.
  3. Gradually add in water until the mixture becomes a dry dough-not sticky! Add more or less water to achieve desired consistency.
  4. Spread evenly in pie pan.
  5. Take a fork and poke holes in pie crust to eliminate heat bubbles while baking.
  6. Bake for 10 minutes.
  7. Let cool.

Pie Crust PDF (21 KB)

Poppy Seed Dressing

Ingredients
  • 1/2 C. Chopped Scallions
  • 1/4 C. Splenda
  • 1 Tsp. Dijon Mustard
  • 1 Tsp. Lite Soy Sauce
  • 1/3 C. Flax Seed Oil
  • 1/3 C. Balsamic Vinegar
  • 1 Tbsp. Poppy Seeds
Directions
  1. Mix all ingredients in a food processor or blender.
  2. Blend the mixture for 10-15 seconds.
  3. Chill in refrigerator before serving.

Poppy Seed Dressing PDF (21 KB)

Raspberry Cheesecake Parfait

Ingredients
  • 1 12 Oz. Bag Of Frozen Raspberries
  • 1 C. Of Baking Splenda
  • 1/2 C. Of Water
  • 4 Tbsp. Of Cornstarch
  • 2 1/4 C. Of Skim Milk
  • 2 Boxes Of Sugar-Free, Fat-Free Cheesecake Flavored Pudding
  • 1/2 C. Baking Splenda
  • 1 Tsp. Of Vanilla Extract
  • 8 oz. Package Of Fat-Free Cream Cheese, Softened
  • 2 Scoops Of Beverly Vanilla Ultra Size
Directions
  1. Combine the raspberries, Splenda, water and cornstarch in a medium sauce pan and cook on stove on med-high heat.
  2. Bring the mixture to a boil, stirring constantly until it starts to thicken.
  3. Set aside to cool.
  4. Mix the skim milk and the 2 boxes of pudding together.
  5. Beat on high with an electric mixer for 2 minutes.
  6. Add the Splenda, vanilla and the cream cheese to the pudding, while beating at a low speed.
  7. Mix thoroughly.
  8. Layer the raspberry filling and cheesecake filling in 4 martini glasses or other festive glasses.
  9. Garnish with fresh raspberries.
  10. Chill in refrigerator for 3 hours before serving.

Raspberry Cheesecake Parfait PDF (21 KB)

Reese's Cheesecake Pie

Ingredients
  • 1/4 C. Of Skim Milk
  • 2 Boxes Of Sugar-Free, Fat-Free Cheesecake Flavored Pudding
  • 1/2 C. Baking Splenda
  • 1 Tsp. Of Vanilla Extract
  • 1 8 Oz. Package Of Fat Free Cream Cheese Softened
  • 2 Scoops Of Beverly Vanilla Ultra Size
  • 1 Package Of Russell Stover's Sugar-Free Peanut Butter Cups
  • 1 Reduced Fat Graham Cracker Ready Crust
Directions
  1. Mix the skim milk and the 2 boxes of pudding together.
  2. Beat on high with an electric mixer for 2 minutes.
  3. Add the Splenda, vanilla and the cream cheese to the pudding, while beating at a low speed.
  4. Mix thoroughly.
  5. Add the protein powder and mix until creamy with the blender.
  6. Lastly chop up the peanut butter cups and stir them into the cheesecake mixture saving a little bit to sprinkle on top.
  7. Pour the cheesecake mixture into the reduced fat ready graham cracker crust. Sprinkle the remaining chopped peanut butter cups on top.
  8. Chill in refrigerator for 3 hours before serving.

Reese's Cheesecake Pie PDF (21 KB)

Roasted Dill Potatoes

Ingredients
  • 2 Tbs. Dry Mustard
  • 2 Tbsp. Fat Free Promise Butter Melted
  • 1 Tbsp. White Vinegar
  • 1/2 Tsp. Dried Dill Weed
  • 1/4 Tsp. Black Pepper
  • 1 Lb. Red Potatoes, Quartered
Directions
  1. Preheat oven to 450 degrees.
  2. Mix together all the ingredients except the potatoes.
  3. Once mixed, add the quartered potatoes making sure to toss thoroughly to coat the potatoes.
  4. Lay the potatoes out on a baking sheet sprayed with non stick cooking spray and roast for 25 - 30 minutes or until tender.

Roasted Dill Potatoes PDF (21 KB)

Roasted Rosemary Potatoes & Onions

Ingredients
  • 2 Lbs. New Potatoes (Red, White, Or Yukon Gold), Scrubbed & Halved
  • 1 Lbs. Broiler Onions (Small, Round Onions Or You Can Use Cippolini Onions)
  • 1/4 C. Vegetable Stock Or Broth
  • 2 Tsp. Dried Rosemary
  • 1 Tsp. Black Pepper
Directions
  1. Preheat oven to 400 degrees.
  2. In large bowl, mix together the potatoes, onion, rosemary, vegetable stock, and pepper.
  3. Spread the mixture in a single layer on a baking sheet that has been sprayed with non stick cooking spray.
  4. Bake until the potatoes and onions are golden brown and cooked all the way through, roughly about 40 minutes.

Roasted Rosemary Potatoes & Onions PDF (21 KB)

Roasted Zucchini & Squash

Ingredients
  • 2 Zucchini
  • 2 Yellow Squash
  • 4 Tbsp. Fat-Free Promise Butter Or "I Can't Believe It's Not Butter" Spray
  • 4 Tbsp. Minced Green Onion
  • Mrs. Dash Garlic Herb To Taste
  • Black Pepper To Taste
Directions
  1. This recipe makes 4 large servings of vegetables.
  2. For each serving, place
  3. 1/4 of the zucchini and 1/4 of the squash on a square of heavy duty aluminum foil and top with 1 Tbsp. fat free butter, 1 Tbsp. green onion, garlic herb Mrs. Dash, and pepper to taste.
  4. Wrap the foil tightly by rolling the ends of the foil completely together to seal the package.
  5. Place the foil package directly onto the grill set on med to high heat and grill 15 - 20 minutes or until the vegetables are tender.

Roasted Zucchini & Squash PDF (21 KB)

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