Dietetics
Health & Fitness Club
Recipes
Recipes:
Submitted by Sarah Jadin
Source: Better Homes and Gardens, August 2001
This recipe is a great source of vitamins A, C, B1, B2, B6, E, folic acid and the phytochemical lycopene!!!
Prep: 30 minutes
Bake: 32 minutes
Stand: 10 minutes
Makes 8 servings
Ingredients:
1- 12-inch unbaked piecrust (1/2 of a store bought crust pkg)
1/3 cups shred Italian blend cheese or shredded mozzarella (5 ½ oz.)
4 cloves of garlic, minced
2 Tbsp. fine dry bread crumbs
2 lb. ripe tomatoes, cut into wedges (about 6 cups)
1 cup halved cherry tomatoes (about 6 oz.)
½ tsp. Salt
¼ to ½ cup loosely packed small fresh basil leaves or ¼ cup shredded fresh basil leaves
Directions:
Preheat oven to 450ºF.
Place piecrust in a 9- to 9½- inch pan and trim edges if necessary. Crimp edge as desired.
Line the unpricked pastry with a double thickness of foil.
Bake for 8 minutes, remove foil, and bake for 4-5 more minutes, or until pastry is set and dry.
Remove from oven.
Reduce oven temperature to 375ºF.
Sprinkle 1/3 cup of the cheese evenly over baked pie shell.
Sprinkle minced garlic evenly over cheese.
Sprinkle with 2 teaspoons of the breadcrumbs.
Top with one-third of the tomato wedges, one-third of the cherry tomatoes, and 1/3 cup of the remaining cheese.
Sprinkle with 2 teaspoons breadcrumbs.
Repeat with another one-third of the tomato wedges, one-third of the cherry tomatoes, and 1/3 cup of the cheese.
Sprinkle with remaining breadcrumbs.
Top with remaining tomato wedges, cherry tomatoes, and cheese.
Sprinkle with salt. (Shell will be quite full).
Bake for 20 to 25 minutes or until pastry is golden brown and tomatoes are just starting to brown on top.
Remove from oven to a wire rack and sprinkle tomatoes with basil leaves.
Let stand for 10 minutes before serving. (If held longer, tomatoes tend t release their juices, which may make the pastry a little soggy.)
Nutrition facts per serving:
216 calories, 11 g total fat, 4 g saturated fat, and10 mg cholesterol.
Submitted by Ali Mittlesteadt
Ingredients:
Juice from 1 large POM Wonderful Pomegranate* or 1/4 cup POM Wonderful 100% Pomegranate Juice
1 cup arils
from 1 large POM Wonderful Pomegranate
2
1/2 cups quick-cooking rolled oats
2
cups all-purpose flour
1
teaspoon baking soda
1/2
teaspoon salt
3/4
cup (1 1/2 sticks) butter or margarine, softened
1
cup granulated sugar
1
cup firmly packed brown sugar
1
large egg
3/4
cup chopped dried apricots, cranberries, cherries or apples
½ cup raisins
Directions:
Score 1 fresh pomegranate and place in a bowl of water. Break open the pomegranate under water to free the arils (seed sacs). The arils will sink to the bottom of the bowl and the membrane will float to the top.
Sieve and put the arils in a separate bowl.
Reserve 1 cup of the arils from fruit and set aside. (Refrigerate or freeze remaining arils for another use.)
Prepare fresh pomegranate juice.*
Preheat oven to 375°F
In a bowl combine oats, flour, baking soda and salt.
In a large bowl beat together butter and sugars until smooth.
Beat in the pomegranate juice and egg.
Stir in the flour mixture, reserved arils, apricots and raisins.
Drop mixture by rounded tablespoonfuls, 2 inches apart, onto lightly greased baking sheets.
Bake for 12 to 14 minutes until edges are golden brown; do not overbake.
Transfer cookies to wire rack with spatula; cool.
Store in a tightly covered container or freeze for up to several months.
*For 1 cup of juice, cut 2–3 large POM Wonderful Pomegranates in half and juice them with a citrus reamer or juicer. Pour mixture through a cheesecloth-lined strainer or sieve. Set the juice aside.
Submitted by: Jessica Schrage
Source: Betty Crocker's "Healthy New Choices" - perfect for Fall
Choose apple varieties such as Rome Beauty, Imperial, Greening and Winesap.
Ingredients:
4 medium cooking apples
2 teaspoons margarine (or butter)
1/4 cup reduced-calorie maple-flavored syrup (or your favorite syrup)
1/4 teaspoon ground cinnamon
1 Tablespoon chopped nuts (or whatever else you want)
Directions:
Heat oven to 375 degrees.
Core apples.
Peel 1-inch strip of skin from around middle of each apple, or peel upper half of each apple to prevent splitting.
Place apples upright in ungreased square baking dish, 8 x 8 x 2 inches.
Place 1/2 teaspoon of the margarine (butter) and 1 Tablespoon of the syrup in center of each apple.
Pour water into baking dish until 1/4 inch deep.
Bake uncovered 30 to 40 minutes, spooning syrup in dish over apples several times, until apples are tender when pierced with fork.
Sprinkle with cinnamon and nuts.
Week 4: Almond, Chicken and Dried Apricot Pitas
Submitted by Heather Workman
Ingredients:
1/4 c. whole almonds, roasted
1 c. sliced, cooked skinless chicken breast
1/2 c. dried apricots, quartered
1 celery stalk, chopped
1/2 c. fat-free plain yogurt
2 Tbsp. coarsely chopped fresh cilantro
1 Tbsp. Dijon mustard
1 tsp. orange zest
1 tsp. honey
2 whole-wheat pitas
Instructions:
Bring 4 cups water to a boil in a large saucepan; add chicken.
Reduce heat, and simmer, uncovered, 20 minutes.
Drain and coarsely chop chicken.
Preheat the oven to 300 degrees.
Place almonds on baking sheet for 7-8 minutes, or until roasted; let almonds cool (unroasted almonds taste great as well).
In a large bowl, combine chicken, almonds, apricots and celery in a bowl.
In a smaller bowl, combine yogurt, cilantro, Dijon mustard, orange zest and honey; stir well.
Pour yogurt mixture over chicken mixture; toss gently.
Cover and chill, if desired.
Spoon 1/2 cup chicken salad into each pita half (or serve over mixed greens).
Yield: 4 servings (1/2 c. chicken salad + 1/2 pita)
Nutrition Facts:
Calories 262; Total Fat 7g; Saturated Fat 1g; Cholesterol 30mg; Sodium 304mg;
Carbohydrates 34g; Fiber 5g; Sugars 14g; Protein 18g
Week 5: Butternut Squash and Vegetable Gratin
Submitted by Kerrie Pelishek
Ingredients:
3/4 cups walnut halves
1 medium butternut squash
1 red bell pepper, cut in very thin slices
2 leeks, cut in half and sliced thinly
6 cloves garlic,
1 pound mushrooms, sliced
4 tomatoes, chopped
1 teaspoon basil
1 teaspoon rosemary
1 teaspoon thyme
1 teaspoon sage
1 teaspoon marjoram
1 cup grated Gruyere cheese
salt and pepper to taste
olive oil
Directions:
Preheat oven to 350 F.
Place walnuts in a single layer in an ungreased shallow pan or rimmed baking sheet such as a cookie sheet or jelly roll pan.
Bake 5 to 10 minutes, stirring once or twice, until they are golden brown.
Set aside to cool.
Turn oven up to 375 F.
Brush baking pan lightly with olive oil.
Peel and slice squash into 1/2-inch pieces and place on baking pan.
Brush squash with olive oil.
Bake for 25 minutes or until tender.
Turn oven back down to 350 F.
Saute leeks, red pepper, and garlic in 1/2 tablespoon olive oil until golden brown.
Lightly salt and set aside.
In a 8 x 11-inch baking dish layer squash, mushrooms, leeks, pepper, garlic, tomatoes, herbs, walnuts, and cheese.
Cover with aluminum foil and bake for 40 minutes.
Submitted by: Lindsey Kamps
Makes 4 servings (about 1 cup each)
2/3 cup sliced carrot
½ cup diced onion
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken, or vegetable)
1 ½ cups diced green cabbage
½-cup green beans
1-tablespoon tomato paste
½ teaspoon dried basil
¼ teaspoon dried oregano
¼-teaspoon salt
½ cup diced zucchini
In large saucepan, sprayed with nonstick cooking spray, sauté the carrot, onion, and garlic over low heat until softened, about 5 minutes.
Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil.
Lower heat and simmer, covered, about 15 minutes or until beans are tender.
Stir in zucchini and heat 3-4 minutes. Serve hot.
Per serving: 0 POINTS per serving: 42 calories, O g total fat, O g saturated fat, O mg cholesterol, 63 mg sodium, 8 g total carbohydrates, 2.4 g dietary fiber, 3 g protein, 41 mg calcium
Submitted by: Jessica Wernberg
4 medium red potatoes
Putenesca Pasta
Submitted by: Alaina Kaus
Week 9: Whole Grain Healthy Banana Bread
Submitted by Stephanie Jansen
Prep: 15 minutes
Bake: 60 minutes
Makes 10 servings
Ingredients:
3/4 cup SPLENDA® Sugar Blend for Baking
3/4 cup flax seed meal
5 ripe bananas, mashed
1/4 cup skim milk
1/4 cup low-fat sour cream
2 teaspoons egg whites
2 cups whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
Directions:
Preheat the oven to 350 degrees F (175 degrees C).
Grease and a 9x5 inch loaf pan.
In a medium bowl, mix together the sugar blend, flax meal, bananas, milk, sour cream and egg whites until well blended.
Combine the flour, baking soda and salt; stir into the banana mixture until moistened.
Spoon into prepared loaf pan.
Bake for 1 hour and 10 minutes in the preheated oven, or until a toothpick inserted into the crown of the loaf comes out clean.
Week 10: Bruschetta with Tomato and Basil
Source:
How to Cook Book One and Delia's Vegetarian Collection.Makes 12, serves 4-6
Ingredients:
1 ciabatta
loaf, cut in 12 thin slices
1 clove garlic, peeled and rubbed in a little salt
about 6 tablespoons extra virgin olive oil
For the topping:
6 red, ripe plum tomatoes
a few torn basil leaves
a few drops extra virgin olive oil
rock salt and freshly milled black pepper
Directions:
You will also need a cast-iron ridged griddle
Prepare the tomatoes before toasting the bread: place them in a bowl, pour boiling water over them and leave for exactly 1 minute before draining them and slipping off the skins (protect your hands with a cloth if they are too hot). Then chop them finely.
Pre-heat the ridged griddle over a high heat for about 10 minutes.
When very hot, place the slices of bread on the diagonal - and grill them for about 1 minute on each side until they're golden and crisp and have charred strips across each side (alternatively, toast them under a conventional grill).
Then, as they are ready, take a sharp knife and quickly make about 3 little slashes across each one, rub the garlic in and drizzle about half a tablespoon of olive oil over each one.
When the bruschetta are made, top with the tomatoes and basil leaves, season with salt and freshly milled black pepper and sprinkle a few more drops of olive oil over before serving
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