Healthy Recipes for September

This week I thought it would be nice to pass along some easy to prepare healthy meals. When you find you are getting bored with your diet, feel like you don't know what to make for dinner, or just need some new ideas, it is always good to try new healthy recipes.

For those of you on the meal replacement plan I have listed a recipe to add some spice to your meal replacements. For those of you on the modified plan or calorie control food based plan, I have included a meal and snack recipe. I hope you enjoy the recipes and be sure to go to Mayoclinic.com (where I got the food recipes). They have great information on nutrition, health and wellness and of course, additional recipes. And if you have any healthy recipes you would like to add to the blog, we would love to hear about them.

MWL Tomato and Herb Soup

(Recipe developed by a participant at the Center for Medical Weight Loss)

Start with the Center for Medical Weight Loss Tomato Soup.  Add fresh basil and oregano to the mix. If you do not have your own herb garden, go to the farmer's market and purchase fresh herbs. For variety, try different herbs in the mixture.


Fruit Kabobs:
From the MayoClinic website: Mayoclinic.com


Ingredients
4 ounces low-fat, sugar-free lemon yogurt
1 teaspoon fresh lime juice
1 teaspoon lime zest
4 to 6 pineapple chunks
4 to 6 strawberries
1 kiwi, peeled and diced
1/2 banana, cut into 1/2-inch chunks
4 to 6 red grapes
4 wooden skewers

Directions
In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed. Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.

Nutritional Analysis (per serving)
Serving size: 2 fruit kebabs

Calories 160
Cholesterol 4 mg
Protein 4 g
Sodium 45 mg
Carbohydrate 36 g
Fiber 4 g
Total fat 1 g
Saturated fat < 1 g
Monounsaturated fat trace



Chicken Strips with Honey Mustard Sauce
From the MayoClinic website: Mayoclinic.com

Ingredients
4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips
1/4 cup fat-free milk
1/4 cup all-purpose (plain) flour
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
2 tablespoons canola oil

For the dipping sauce
1/2 cup honey
1/4 cup Dijon mustard

Directions
In a large bowl, add the chicken strips. Pour milk over the chicken and mix to coat well. Place in a single layer on wax paper. In a small bowl, mix together the flour, salt and pepper. Sprinkle over the chicken strips, turning the chicken to coat evenly. Shake to remove excess.In a large, nonstick frying pan, heat the canola oil over medium-high heat. Place the chicken strips in an even layer in the pan. Saute, turning once on each side until golden brown, about 2 minutes. Remove and place on paper towels to drain.

To make the dipping sauce, combine the honey and Dijon mustard in a small bowl. Stir to mix evenly.

Nutritional Analysis (per serving)
Serving size: 3 chicken strips and 3 tablespoons sauce
Calories 380
Cholesterol 75 mg
Protein 30 g
Sodium 210 mg
Carbohydrate 42 g
Fiber 0 g
Total fat 10 g
Saturated fat 2 g
Monounsaturated fat 4 g