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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1

Nutty Dressing

Ingredients

Balsamic Vinegar 1/2 Cup


Olive Oil 1/4 Cup


Flax Seed Oil 1/2 Cup


Dijon Mustard 2 Tbsp


Pepper Flakes 1/2 Tsp


Dried Parsley 1/2 Tsp


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.



2

Old Fashioned Meatloaf

Ingredients

Lean Ground Sirloin 1 Pound


Black Pepper 1/4 Tsp


Chopped Onion 1/2 Cup


Chopped Green Pepper 1/2 Cup


Egg Whites, Slightly Beaten 2


Beef (Or Vegetable) Broth 1/4 Cup


Quick Cooking Oats 1/2 Cup


Topping

Low Carb Ketchup 1/3 Cup


Splenda Brown Sugar 2 Tbsp


Prepared Mustard 1 Tbsp


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.



3

Orange Roughy Cakes

Ingredients

Orange Roughy (Or Tilapia, Cod, Grouper, Or Red Snapper) Fish 2 Lbs


Chopped Green Onions 1/4 Cup


Chopped Green Pepper 1/3 Cup


Miracle Whip Light 2 Tbsp


Celery Seeds 1 Tsp


Egg Whites 4


Carb Careful Bread Crumbs (Or Low-Carb Bread Crumbs) 1 1/2 Cup


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.



4

Pepper Chile Asparagus

Ingredients

Fresh Asparagus With Tough Ends Trimmed, Cut In 1 Inch Pieces 2 Bunches


Water 1 1/2 Tbsp


Chili Powder 1 1/2 Tsp


Chopped Roasted Red Pepper 1/4 Cup


Garlic Powder 1/3 Tsp


Red Wine Vinegar 2 Tbsp


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.



5

Pie Crust

Ingredients

Beverly Int. Vanilla Ultra Size 2 Scoops


Promise Fat Free Butter 1/4 Cup


Oat Flour 1 Cup


Water 1/8-1/4 Cup


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.



6

Poppy Seed Dressing

Ingredients

Chopped Scallions 1/2 Cup


Splenda 1/4 Cup


Dijon Mustard 1 Tsp


Lite Soy Sauce 1 Tsp


Flax Seed Oil 1/3 Cup


Balsamic Vinegar 1/3 Cup


Poppy Seeds 1 Tbsp


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.



7

Raspberry Cheesecake Parfait

Ingredients

Bag Of Frozen Raspberries 1 12 Oz


Baking Splenda 1 Cup


Water 1/2 Cup


Cornstarch 4 Tbsp


Skim Milk 2 1/4 Cup


Sugar-Free, Fat-Free Cheesecake Flavored Pudding 2 Boxes


Baking Splenda 1/2 Cup


Vanilla Extract 1 Tsp


Package Of Fat-Free Cream Cheese, Softened 8 oz


Beverly Vanilla Ultra Size 2 Scoops


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.



8

Reese's Cheesecake Pie

Ingredients

Skim Milk 1/4 Cup


Sugar-Free, Fat-Free Cheesecake Flavored Pudding 2 Boxes


Baking Splenda 1/2 Cup


Vanilla Extract 1 Tsp


Package Of Fat Free Cream Cheese Softened 1 8 Oz


Beverly Vanilla Ultra Size 2 Scoops


Russell Stover's Sugar-Free Peanut Butter Cups 1 Package


Reduced Fat Graham Cracker Ready Crust 1


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.



9

Roasted Dill Potatoes

Ingredients

Dry Mustard 2 Tbs


Fat Free Promise Butter Melted 2 Tbsp


White Vinegar 1 Tbsp


Dried Dill Weed 1/2 Tsp


Black Pepper 1/4 Tsp


Red Potatoes, Quartered 1 Lb


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.



10

Roasted Rosemary Potatoes & Onions

Ingredients

New Potatoes (Red, White, Or Yukon Gold), Scrubbed & Halved 2 Lbs


Broiler Onions (Small, Round Onions Or You Can Use Cippolini Onions) 1 Lbs


Vegetable Stock Or Broth 1/4 Cup


Dried Rosemary 2 Tsp


Black Pepper 1 Tsp


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.



11

Roasted Zucchini & Squash

Ingredients

Zucchini 2


Yellow Squash 2


Fat-Free Promise Butter Or "I Can't Believe It's Not Butter" Spray 4 Tbsp


Minced Green Onion 4 Tbsp


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.


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