Healthy+Recipes

toc For this Chapter 7 discussion area, you are to locate and provide the class with some healthy recipes. Your recipes must meet the DGA guidelines for "healthy." Provide list of ingredients and preparation instructions. We will also create a Table of Contents for this section so make sure and highlight your recipe name and click on the Heading 1 dropbox above.

=Healthy Recipes=

=Slow Cooker Chicken Taco Soup=

1 onion chopped 1 16 oz can chili beans 1 15 oz can black beans 1 15 oz who kernel corn drained (low sodium) 1 8 oz tomato sauce (low sodium) 1 can beer 2 10 oz cans diced tomatoes with green chilies-undrained 1 1.25 oz. pkg. taco seasoning 3 skinless boneless chicken breasts crushed tortilla chips

Place onion, beans, corn, tomato sauce, beer, diced tomatoes in the slow cooker. Add taco seasoning and stir. Lay chicken on top-pressing down slightly until just covered by other ingredients. Set to low-cook 5 hours. Remove chicken, cool and shred. Put back in soup for 2 hours. Serve topped with tortilla chips.

Laura Seifried

=Greek Whole Grain Salad= Salt 1/2 pound rye berries 1/2 pound wheat berries 1 cup pitted, halved kalamata olives 1 cup crumbled feta cheese 1 cup 1/4-inch diced cucumber 1 cup 1/4-inch diced tomato 1/2 cup 1/4-inch diced red onion 1/2 cup chopped parsley leaves 1/2 cup chopped dillDressing: 1/4 cup cider vinegar 1/4 cup minced dill 4 cloves garlic, minced 3/4 cup olive oil Salt and pepper** Make the salad: Bring a large pot of water to a boil. Add the barley and cook for 15 minutes. Using a sieve, remove barley from the water and transfer to a bowl.Bring the water back to a boil and salt, to taste. Add the barley and rye and wheat berries and cook, stirring occasionally, until tender, about 30 to 40 minutes. Drain, transfer to a bowl, and cool. When cool, combine with the remaining ingredients. Meanwhile, make the Dressing: Whisk together the vinegar, dill, and garlic. While whisking, drizzle in the oil to make a smooth dressing. Season with salt and pepper, to taste. Toss the salad with the dressing and serve.
 * 1 pound barley

Allison Ptak

=**Baked Salmon Dijon**=

1 cup sour cream, fat-free 2 tsp dried dill 3 Tbsp scallions, finely chopped 2 Tbsp Dijon mustard 2 Tbsp lemon juice 1½ lb salmon fillet with skin, cut in center ½ tsp garlic powder ½ tsp black pepper fat-free cooking spray as needed

1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend. 2. Preheat oven to 400 degrees. Lightly oil baking sheet with cooking spray. 3. Place salmon, skin side down on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce. 4. Bake salmon until just opaque in the center, about 20 minutes. - Makes 6 servings

Christina Ryan

=Baked Salmon with Southeast Asian Marinade=

1/2 cup pineapple juice 2 garlic cloves, minced 1 teaspoon low-sodium soy sauce 1/4 teaspoon ground ginger 2 salmon fillets, each 4 ounces 1/4 teaspoon sesame oil Freshly ground black pepper, to taste 1 cup diced fresh fruit, such as pineapple, mango and papaya

In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly. Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour. Turn the salmon periodically as needed. Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8 teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit. Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side. Transfer the salmon to warmed individual plates and serve immediately.

Dustin Huber

Ingredients

 * 3 tablespoons soy sauce
 * 3 tablespoons brown sugar
 * 2 tablespoons sherry
 * 1 tablespoon sesame oil
 * 1/4 teaspoon ground ginger
 * 1/4 teaspoon garlic powder
 * 8 skinless, boneless chicken breast halves - cut into 2 inch pieces
 * 1 (20 ounce) can pineapple chunks, drained
 * skewers

Directions

 * 1) In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.
 * 2) Preheat grill to medium-high heat.
 * 3) Lightly oil the grill grate. Thread chicken and pineapple alternately onto skewers. Grill 15 to 20 minutes, turning occasionally, or until chicken juices run clear.

Ready In: 2 hours and 30 minutes
Serving Size: 8 Stacey Miller

=Summer Berry Parfait=

Ingredients

 * 3/4 cup sliced strawberries
 * 3/4 cup blueberries
 * 1 (6 ounce) container vanilla yogurt
 * 1 tablespoon wheat germ
 * 1/2 banana, sliced
 * 1/3 cup granola

Directions
Mallory Zimet
 * 1) Layer 1/4 cup strawberries, 1/4 cup blueberries, 1/3 container yogurt, 1/3 tablespoon wheat germ, 1/3 of the sliced banana, and about 2 tablespoons of granola in a large bowl. Continue to build the parfait, repeating the layers until all of the ingredients are used completely.