A Collection Of Recipes For The Health Conscious Consumer: S-Z

Get ready to try out some great healthy recipes. This last round of recipes will range from Savory Steak and Scallop Salad to Zucchini Casserole. Try them out now and see what you think!

Main | A-B | C-F | G-M | N-R | S-Z


Savory Steak


Lite Soy Sauce 2 Tbsp

Liquid Smoke 2 Tbsp

Worcestershire Sauce 2 Tsp

Orange Juice 1/4 Cup

Water 1/4 Cup

Black Pepper 2 Tsp

Clove Of Garlic 1

Celery Seeds 2 Tsp

Chopped Onion 1/4 Cup

Splenda Brown Sugar 2 Tbsp

Steak Of Choice: Filet, Sirloin, Flank, EtCup 1

  1. Mix all ingredients in a large bowl.
  2. Place meat in a flat dish container and pour the mixture over the meat making sure to cover and coat all of the meat. Marinate overnight. Cook steaks on grill until desired doneness.
  3. Also can slow cook the meat with the marinade in a crock pot or slow cooker on low for 8 hours.


Scallop Salad With Strawberry Balsamic Vinaigrette


Balsamic Vinegar 1 Cup

Fresh Strawberries, Ground-Up 5

Packets Of Splenda 6


Spring Mix Lettuce 1 1/2 Cup

Fresh Asparagus Spears 6

Wedges Of Grapefruit 4

Grape Tomatoes 8

Slivered Almonds 1 Tbsp

Fresh Scallops 4 Oz

Chives 1 1/2 Tsp

  1. Grill scallops on George Foreman Grill on high for 5-7 minutes.
  2. Arrange fresh asparagus on plate and place lettuce mix on top.
  3. Decorate salad with the grapefruit, grape tomatoes, and slivered almonds.
  4. Place cooked scallops on top of salad and sprinkle with the remaining chives.
  5. Drizzle 1/4 Cup of balsamic strawberry vinaigrette on top.


Shrimp Pinwheels


Small Or Medium Shrimp (Already Boiled & De-Veined) 1 Lb

Fat-Free Cream Cheese, Softened 8 Oz

Fat Free Miracle Whip 1/2 Cup

Green Onion Minced 1

Dijon Mustard 2 Tsp

Black Pepper 1/2 Tsp

Low Carb Tortilla Wraps

  1. Place shrimp in a food processor and pulse about 10 times to chop the shrimp up but take care not to over-pulse the shrimp and make them mushy. Cream together the fat-free cream cheese, fat-free miracle whip, green onion, mustard, and pepper in a bowl until well blended.
  2. Gradually add the shrimp.
  3. Lay out the tortilla wraps and spread the shrimp spread over one side of wrap.
  4. Roll the wrap up and with a serrated knife cut the shrimp rollup into 1/2 inch wide sections to make the pinwheels.
  5. Repeat until all of the spread is used up. Chill before serving.


Stewed Peppers And Chicken


Chicken Breasts 6

Black Pepper 1 1/2 Tsp

Red Pepper Sliced 1

Yellow Pepper Sliced 1

Garlic Clove Minced 1

15 oz. Can Of Diced Tomatoes 1

White Wine Vinegar 1/2 Cup

Fresh Thyme Leaves 1 Tbsp

Fresh Oregano Leaves 1 Tbsp

Chicken Stock 1/2 Cup

Capers 2 Tbsp

Fresh Parsley Leaves 1/4 Cup

  1. Season the chicken with 1/2 Tsp. black pepper before placing in a large skillet that has been sprayed with non-stick cooking spray.
  2. Cook chicken over medium heat until browned on both sides.
  3. Remove the chicken from the pan and set aside.
  4. With the same skillet, add the peppers and cook over medium heat for approximately 5 minutes.
  5. Add the garlic and cook for an additional minute.
  6. Add the tomatoes, vinegar, capers and herbs.
  7. Return the chicken to the pan, add the chicken stock and bring the mixture to a boil.
  8. Reduce the heat and simmer, covered until the chicken is fully cooked approximately about 20-30 minutes.
  9. Drain the excess liquid from the chicken and serve immediately with the peppers as a garnishment on top of the chicken.


Sun Dried Tomato Flax Dressing


Flax Seed Oil 1/4 Cup

Balsamic Vinegar 1/4 Cup

Tomato Juice 1/4 Cup

Grape Tomatoes 12

Dried Tomato 1/4 Cup

Roasted Red Pepper 1 Slice

Fresh Oregano 1 Tbsp

Finely Chopped Garlic 1 Tsp

Roasted Red Pepper 1 Slice

  1. Ground Pepper to taste.
  2. Combine all ingredients and blend in a food processor thoroughly.


Sweet Potato Pancakes


Egg Whites 4

Protein Powder (Beverly Ultra Size or Protein Diet) 1 Scoop

Cooked Sweet Potato 4 oz

Ground Cinnamon To Taste

  1. Preheat grill 300°F degrees.
  2. Mix all ingredients using a blender.
  3. If the mixture is too thick, add a little water to thin it out.
  4. Drop pancake mixture on electric grill and cook at 300°F degrees.
  5. When pancake mixture starts to form bubbles, flip the cakes over to grill the other side.


Tea Steamed Chicken


Ground Ginger 1/4 Cup

Firmly Packed Brown Sugar 1/2 Cup

Orange & Spice Lipton Tea 20 Tea Bags Or 1/2 Cup

Black Wild Rice 1/2 Cup

Soy Sauce 1/2 Cup

Chicken Breasts 4-6

Szechuan Pepper Blend

  1. Preheat steamer. Mix ginger, brown sugar, tea, rice, and soy sauce together and spread ingredients in bottom tray of steamer.
  2. Place next level of steamer on top of the bottom tray with the first five ingredients.
  3. Lay the chicken breast in tray and sprinkle the chicken with Szechuan pepper blend to taste.
  4. Place lid on chicken and steam for 30 minutes on heat setting designed for meats.
  5. The chicken will take on a mild taste of the tea, sugar and rice. This is a great way to add additional flavor.


Teriyaki Glazed Flank Steak


Sugar Free Honey 1/4 Cup

Apple Juice 1/4 Cup

Lite Soy Sauce 1/4 Cup

Splenda Brown Sugar 2 Tbsp

Ground Ginger 1 Tsp

Garlic Clove Minced 1

Black Pepper 1/4 Tsp

Lean Flank Steak 1 Lb

  1. Preheat oven to 450°F degrees. Combine all ingredients in a large bowl and mix thoroughly.
  2. Place the flank steak in a heavy duty zip lock bag and pour the teriyaki glaze into the bag.
  3. Make sure that all of the flank steak is coated with the glaze.
  4. Marinate the meat overnight for at least 12-24 hours.
  5. Remove the flank steak from the bag and place on grill and cook until desired doneness.


Yogurt Soy Pancakes


Soy Flour 1 Cup

Wheat Flour 1/4 Cup

Baking Powder 1 Tsp

Baking Soda 1 Tsp

Baking Splenda 2 Tbsp

Egg Whites 6

Fat Free Yogurt 1 1/2 Cup

Vanilla Extract 1/2 Tsp

Water 1/4 Cup

  1. Preheat grill to 300°F degrees.
  2. Mix all ingredients in a large bowl.
  3. Drop pancake mixture on electric grill and cook at 300°F degrees.
  4. When pancake mixture starts to form bubbles, flip the cakes over to grill the other side.


Zucchini Casserole


Medium Zucchini 2

Medium Onion 1

Green Pepper 1

Stuffing Mushrooms 5

Egg Whites 16

Skim Milk 1/4 Cup

Pepper 1/2 Tsp

"Good Seasons" Garlic Herb Salad Dressing & Recipe Mix 1 Pkg

Parmesan Cheese

Low Carb Bread 6 Slices

  1. Preheat oven to 350°F degrees. Spray a large glass baking dish with non-stick cooking spray.
  2. Slice up the six slices of low-carb bread into small squares and line the bottom of the baking dish with the squared bread.
  3. With a food processor, grate or thinly slice the zucchini, onion, green pepper, and mushrooms.
  4. In a large skillet sprayed with non-stick cooking spray, sauté the grated vegetable mix and the package of garlic herb seasoning on med-high heat for 12 to 15 minutes. Stir seasoned vegetable mixture occasionally.
  5. Pour vegetables over the bread cubes and spread evenly throughout.
  6. Whisk together the egg whites, milk, and pepper.
  7. Pour egg mixture evenly over the vegetables and bread.
  8. Sprinkle the top of the mixture with parmesan cheese.
  9. Bake at 350°F for 20-25 minutes or until lightly golden brown on top

Main | A-B | C-F | G-M | N-R | S-Z