healthy recipes michigan

healthy recipes michigan
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Title : healthy recipes michigan

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Creationdate : 2001-May-04
Producer : Acrobat Distiller 4.05 for Macintosh
Author : Brogan & Partners
Title : Healthy Recipes
Creator : QuarkXPress(tm) 4.11
Moddate : 2001-July-10
Keywords : cookbook

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Healthy
Recipes

Robust bean soup,
chicken á la king, cherry
smoothie, peach cobbler...
Sound
tempting?

Well indulge, these recipes
are not only delicious, they
are also highly nutritious.

Each dish was specially chosen to create a
fun recipe book highlighting alternative ways
to cook tasty food without all the fat.

Table of
Contents

Healthy Recipes offers a diverse menu,
ranging from fast breakfasts to delectable
desserts. The recipes feature a taste of
Michigan, such as apples, hearty beans, lean
beef, sweet cherries and healthy soul food.

After each recipe, nutrition information clearly
describes why these recipes are the healthy
choice, the right choice. And just because
the recipes are healthy doesn't mean they
aren't great tasting. Macaroni and cheese
is still on the menu — it just got better for
your heart.

Recipes Provided By:

• The Michigan Apple Committee
• National Dairy Council
• Cherry Marketing Institute
• Michigan Bean Commission
• National Beef Association and Beef Board
• National Cattlemen's Association
• Kenda E. Tibbs

Breakfast .....................................4
Banana Breakfast Shake .................4

Breakfast Burrito ..........................4
Sides............................................5
Black Bean Relish ........................5

Cornbread Dressing ......................6

Robust Bean Soup ........................7
Salads..........................................8
Couscous Salad ...........................8

Fresh Empire Apple Salad...............9

Navy Bean and Tuna Salad ............10
Main Dishes...............................10
Chicken á la King........................10

Italian Beef Stir-Fry .....................11

Macaroni and Cheese ..................12

Apple Turkey Wraps.....................13

Crispy Oven-Baked Chicken ...........14

Red Beans ................................15

Bean Casserole and
Chicken Breasts .........................16

Spanish Tortillas with
Black Beans and Rice ..................17
Drinks ........................................18
Appleade..................................18

Cherry Smoothie.........................18
Desserts.....................................19
Peach Cobbler ...........................19

Peach Baked Gala Apples..............20

Cherry Good Cobbler....................20

Jonagold Apple Nut Bread .............21

Cherry Oatmeal Muffins ................22
Condiments................................23
Fat-Free Gravy ...........................23

2

3

Breakfast
Banana
Breakfast
Shake

Start your weekend with a
healthy kick of calcium!

Makes two servings.

• 1-1/2 cups fat free milk
• 1 peeled and sliced medium banana,

frozen – wrap sliced banana in plastic
wrap or place in a freezer storage
bag – freeze several hours or
overnight.

• 1/2 teaspoon vanilla extract
• 1/4 teaspoon almond extract, optional
• Cinnamon for garnish, optional

1.

In a blender container combine all
ingredients, except cinnamon.

2. Blend until smooth, about 20 seconds.
3. Pour into glasses and garnish with a

sprinkle of ground cinnamon, if desired.

Nutrition facts per serving Calories: 120 • Calcium: 200mg • Fat: 0.5g
Cholesterol: 5mg • Sodium: 90mg • Carbohydrates: 22g • Protein: 7g
Food exchanges: 1 milk • 1/2 fruit

Breakfast
Burrito

Serving size: one burrito.
Makes four servings.

Did you know...
Baked beans make a unique
topping for pancakes and waffles?
Not only is it tasty, it provides
plenty of energy to get you
through the toughest mornings!

• 1-1/3 cups cooked black beans,

mashed with 1 teaspoon no-added-salt
canola oil (or 1-1/3 cups canned
vegetarian refried beans)

• 4 corn tortillas
• 2 tablespoons red onion, chopped
• 1/2 cup fresh tomatoes, chopped
• 1/2 cup low-sodium salsa
• 4 tablespoons plain, nonfat yogurt
• 2 tablespoons cilantro, chopped

Nutrition facts per serving Calories: 165 • Carbohydrates: 30g • Fat: 2g
Cholesterol: 1mg • Protein: 8g • Fiber: 7g • Sodium: 82 mg
Food exchanges 1 1/2 starch/bread • 1 very lean meat

Sides
Black
Bean
Relish

1. Mix beans with onion and tomatoes.
2. Microwave tortillas between two sheets
of slightly damp white paper towels on
high for 15 seconds.

3. Divide bean mixture between the

tortillas.

4. Fold each tortilla to enclose filling.
5. Place on microwave-safe dish and
spoon salsa over each burrito.
6. Microwave on high for 15 seconds.
7. Serve topped with yogurt and cilantro.

Serving size: one cup.
Makes 12 servings.

• 3 cups dry black beans, soaked

and drained

• 1 cup cooked white rice
• 1 cup cooked corn, frozen or canned

(drained and rinsed)
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 green bell pepper, diced
• 2 tablespoons red onion, diced
• 3 tablespoons cilantro, chopped
• 1 tomato, chopped
• 1 tablespoon olive oil
• 3 tablespoons red wine vinegar
• Pepper to taste

1. Place beans in pot and add water

to cover the beans.

2. Bring to a boil.

4

5

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