January Recipe Exchange: New Years Resolutions

Cowboy Caviar
2 T. red wine vinegar

½ tsp. hot sauce (Tabasco)

1 ½ tsp. salad oil

1 clove garlic, minced

½ tsp. pepper

1 firm ripe avocado, chopped

` 1 can black eyed peas

15 oz. can corn

2/3 cup thin sliced green peppers

2/3 cup chopped cilantro

½ lb. Roma tomatoes, chopped

salt to taste

Mix above ingredients except avocado and chill. Add avocado right before you serve it, or take it out. For a saucier mix, don’t completely drain the corn and peas. For a drier mix drain both cans very well. I prefer a bit saucy, like a salsa.

This is a family favorite, basically a fresh salsa. Good stuff, thanks, Leisha Atkinson

Weight Watchers Yummy Orange Chicken

1. pkg of boneless breast chicken, cut chicken into bite sizes and fry in skillet, sear outside and cook til done - take out - do not over cook

2. fry mushrooms in a little butter in skillet where chicken was cooked - take out

3. Put in 2 cups of water, with 1 chicken knorr's bouillion cube, 2 tbs flour, and add frozen orange juice conentrate to taste cook until it thickens

4. Add chicken and mushroom and simmer for 3 minutes add salt if needed

5. garnish with mandarine oranges and fresh chopped green onions.

Eat with rice. Delicious and not many calories.

Linda Davenport

First of all this recipes is very low cal. healthy and makes a excellent start for the new years eating resolution.

1 package of skinless chicken breasts

2 cans of Italian white beans

Fresh mushrooms- I prefer the mixed verity

2 packages of Chicken gravy

Any fresh greens of your choice-spinach or mustard greens

1/2 cup sherry or white wine

Season chicken breasts with salt, pepper, garlic or cajun seasoning

Simmering in a skillet with olive oil until slightly brown on both sides. Try not to burn the oil. You are saving the drippings.

mix up the 2 packages of chicken gravy and pour over chicken

Add the 2 cans of white beans juice included

add wine or sherry and let simmer for 1 hour covered.

The last ten minutes of cooking put the fresh greens in followed by fresh mushrooms.

This will be slightly soupy. Pour over egg noodles just to soak all the goodness up.

One pot cooking that tastes wonderful.

Kelly E. Price

Here a very flavorful and healthy dish that my family loves:

Market-fresh Pasta

1 lb whole wheat pasta
4 FRESH garlic cloves
2 tablespoons olive oil
4 tomatoes, chopped
1/2 cup Greek olives, pitted and sliced
2 tablespoons capers
2 tablespoons chopped FRESH oregano
1/4 cup chopped FRESH basil
1 lb baby spinach
Salt and pepper
Optional-crushed red pepper

Cook pasta and drain but DO NOT rinse.
Saute garlic in olive oil- Add tomatoes, olives, capers, oregano, and basil
Simmer for 5 minutes.
Toss in spinach (slightly wilted NOT cooked) and pasta
Season with salt and pepper

ENJOY!
Jen Pond

Here’s another very healthy recipe that my kids LOVE. They prefer these energy bars over processed granola bars hands down. They’re great anytime- for school snacks, fueling for sport activities, etc. They are SO much healthier and of course easy to make.


Energy Bars
(I usually double the recipe)

1/4 C butter melted
1/4 brown sugar

1/3 honey
1/4 C whole wheat flour
1/2 C tsp vanilla
1/4 tsp cinnamon
2TBSP wheat germ
1TBSP flax seed

2C whole oats
1C rice crispi cereal
1C Honey bunches of Oats cereal (bran cereals work well also)
Optional: raisins, dried craisins, sliced dried fruit and/or almonds


Heat oven 350
Spray pan with nonstick spray
Mix ingredients and pour into greased pan. Press granola firmly into pan. Bake about 18-20 minutes. Allow 1 hour to cool then cut into bars and wrap.

ENJOY!!
Jen Pond

Here’s a HEALTHY recipe that Mike and I LOVE and it’s easy too! So many people are uncertain about using salmon. Fresh water salmon is the best and is full of brain-boosting nutrients like omega-3 fatty acid critical for memory and learning:

Salmon &Herb Penne
4oz whole wheat penne
1/4 cup olive oil
1 cup grape tomatoes halved
5 garlic cloves, minced
1/2/ cup chicken broth
3/4 lb Alaska wild salmon(at Wegmans) cut into bite-size pieces
2 tablespoons chopped FRESH basil
1 tablespoon chopped FRESH oregano
1 tablespoon capers, rinsed and drained


Cook pasta, drain and set aside.
Saute garlic and tomatoes in olive oil- 1 minute.
Raise heat and add broth, salmon, basil, oregano, and capers- cook about 4 minutes.
Toss in pasta and sprinkle additional basil and oregano.
*optional- sprinkle FRESH shredded parmesan cheese.


YUMMY!
Jen Pond

This recipe came from a Cooking Light Magazine found in the back of Liz Forsyth's car.

Low-Fat Fried Chicken sandwich w/ Cilantro Mayo (It almost tastes like Chik Fil-A)

Combine 1/4 egg substitute (can use eggs) + 3T hot sauce + 1/2 t salt in ziplock bag. Marinate boneless skinless pounded chicken (sandwich size) in ziplock bag for 2-8 hours.

6 cups of tortilla chips in food processor (add spices for a kick).

Remove each piece of chicken from ziplock. Coat in flour. Coat in egg mixture again. Coat in processed tortilla chips.

Place chicken in skillet with olive oil on med heat 4-5 minutes on each side.

mayo spread: 1/4 cup of reduced fat mayo + 2T chopped cilantro + 1t lime juice.

Serve on Kaiser Rolls with lettuce, sliced tomato and red onion. Yum!

~Megan Clawson

Chinese Chicken Salad

Medium cabbage finely chopped

4 green onions, diced

4 cups of chicken, cooked and diced (I sometimes use a roasted chicken)

Mix and refrigerate over night

Dressing

1 cup oil

4 Tbsp. sugar

6 Tbsp. rice vinegar (seasoned or seasoned lite)

2 tsp. salt

1 tsp pepper

2 seasoning packets from chicken ramen noodles or two teaspoons instant flavor chicken bouillon granular

Mix together and pour over top. Garnish with 4 tbsp. toasted or roasted sesame seeds (you can buy these already roasted at the store) and 4 tbsp. toasted sliced almonds (Put in a fry pan on the stove. Stir until you can smell the nuts.) You can also add crumbled ramen noodles. It makes a lot of salad, so I refrigerate the salad and keep the seeds, nuts and noodles separate, until we eat the salad.

Kelly Sheffield